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Tag: lunch

Chicken Salad

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Ingredients

  • 2 5-ounce cans of chicken
  • 1/4 cup plain low-fat yogurt
  • 1/4 cup reduced-fat mayonnaise
  • 1 Tablespoon finely chopped onion
  • 2 Tablespoons finely chopped celery
  • 1 Tablespoon dill pickle relish or chopped dill pickle (optional)

Directions

  1. Wash hands with warm, soapy water.
  2. Combine all ingredients except chicken and mix until well blended.
  3. Drain chicken and flake apart with a fork. 
  4. Add chicken to other ingredients and mix well. 
  5. Serve on whole-grain bread, tortilla, lettuce leaf, or in a tomato. 

Makes 6 servings

Download the recipe

Speedy Burritos

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Ingredients

  • 4 cups potatoes (finely chopped) 
  • 1 onion (chopped) 
  • 1 bell pepper (red or green, chopped) 
  • 3 garlic cloves (pressed or finely chopped) 
  • 2 eggs (beaten) 
  • 1 teaspoon black pepper 
  • 1/2 teaspoon salt 
  • 1 Tablespoon vegetable oil 
  • 1/2 cup grated cheddar cheese 
  • Salsa or hot sauce to taste 
  • 9 tortillas (flour or corn) 

Directions

  1. Wash hands with warm, soapy water for 20 seconds. 
  2. In a large skillet, heat oil on medium-high setting.
  3. Add onion, green pepper, potatoes, and garlic. Cook until potatoes are tender, about 10 minutes. Raw potatoes may need longer; check if done with a fork.
  4. Reduce heat to medium setting, spread potato mix out to the sides of the skillet, leaving a space in the middle for the eggs. Add the eggs and scramble them until cooked (do not mix potatoes until eggs are cooked firm). Stir all ingredients together.
  5. Wrap tortillas around the filling and top with salsa and cheese.

Makes 9 servings

Cabbage Pancakes with Dill Sauce

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Ingredients

Pancakes

  • 4 eggs
  • 1/2 cup flour
  • 2 cups shredded cabbage
  • 1 small carrot, grated
  • 2 green onions, thinly sliced
  • 1/2 cup shredded cheese
  • 1 teaspoon canola oil

Directions

  1. Wash hands with warm, soapy water for 20 seconds.
  2. Blend eggs. Add flour and mix until it resembles a loose batter. If the batter is thick and does not easily run off a spoon, at 1/4 cup of water.
  3. Add the vegetables and mix together until vegetables are coated.
  4. In a medium skillet, heat oil on medium heat. Reduce to medium-low
  5. Once hot, add 1/2 cup of cabbage mixture in a mound. Cover and cook for 3-5 minutes, until bottom begins to brown.
  6. Carefully flip and cook for another 3-5 minutes until both sides are brown and center is cooked through.
  7. Repeat with remaining mixture to make 4 pancakes.
  8. Top with yogurt sauce.

Makes 4 pancakes

Ingredients

Yogurt Sauce

  • 1/2 cup plain Greek yogurt
  • 1 Tablespoon dry dill
  • 2 Tablespoons lemon juice
  • 1/4 teaspoon black pepper
  • 1 teaspoon garlic powder

Directions

  1. Wash hands with warm, soapy water for 20 seconds.
  2. In a small bowl, mix together yogurt, dill, lemon juice, pepper, and garlic. 
  3. Spread on top of savory pancakes.

Chicken Blueberry Salad with Grapefruit Vinaigrette

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Ingredients

For the salad

  • 2 ½ cups chopped lettuce
  • 1 cup of cooked or canned chicken in chunks or cubes
  • 1 cup fresh blueberries
  • 2 Tablespoons nuts of choice
  • ¼ cup dressing (try the grapefruit vinaigrette in the next column)

Directions

  1. Wash hands with warm, soapy water for 20 seconds.
  2. Combine ingredients in a large bowl.
  3. Divide between smaller bowls and serve.

Makes 2-3 servings

Download recipe

Ingredients

For Grapefruit Vinaigrette

  • ½ cup oil
  • ¼ cup grapefruit juice
  • 2 teaspoons vinegar
  • 1-3 teaspoons honey
  • ¼ teaspoon garlic powder
  • ¼ teaspoon onion powder
  • Salt and pepper to taste

Directions

  1. Wash hands with warm, soapy water for 20 seconds.

  2. Place ingredients in a jar, then seal and shake. Alternatively, mix ingredients in a glass or stainless steel bowl with a fork or whisk.

  3. Place in the refrigerator and let stand 15 minutes or longer to blend flavors.

  4. Use to dress cold or warm salads, marinate meat or vegetables, or pour over vegetables 30 minutes before roasting.

  5. Store extra dressing in the refrigerator and use within 3 days. After 3 days, freeze or discard remaining dressing.

     

Makes 1 cup

Ham & Black Bean Soup with Peach Salsa

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Ingredients

For the soup

  • 2 15-ounce cans black beans, drained and rinsed
  • 1 teaspoon canola oil
  • ½ cup onion, chopped
  • 1 clove garlic, minced
  • 1½ cups diced cooked ham
  • 1 10-ounce can tomatoes and green chilies or diced tomatoes, undrained
  • 2 cups low-sodium broth
  • 1 teaspoon ground cumin
  • ½ teaspoon chili powder
  • ¼ teaspoon cayenne pepper or red chili flakes (optional)
  • Juice of 1 lime (or 2 Tablespoons lime juice or lemon juice)
  • Salt and pepper to taste
  • Garnishes: low-fat sour cream, low-fat shredded cheese, peach salsa (see next column)

Directions

  1. Wash hands with warm, soapy water for 20 seconds.
  2. Rinse and drain beans.
  3. Place beans in a bowl and partially mash with a potato masher or fork, or pulse in a blender or food processor. Set aside.
  4. Heat oil in a medium-sized pot. Add onion, garlic, and ham and cook until lightly browned, about 5 minutes.
  5. Add beans, tomatoes and green chilies, broth, and spices. Cover and simmer for about 30 minutes, stirring occasionally. You may need to add water if soup is too thick.
  6. Stir in lime/lemon juice, salt, and pepper.
  7. Serve warm with garnishes.

Makes 6 1-cup servings

Ingredients

For peach salsa

  • 2 tomatoes, chopped or 1 cup canned
  • ¼ onion, diced
  • 1 cup canned peaches, drained and chopped
  • 1 Tablespoon cilantro, chopped
  • Salt and lemon/lime juice to taste

Directions

  1. Wash hands with warm, soapy water for 20 seconds.
  2. Mix all ingredients in a bowl. Toss well to blend. Chill before serving.
  3. Enjoy with fresh vegetables, whole grain chips, whole wheat crackers or on top of soup.

Makes 2 cups

Veggie Stuffed Pitas

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Ingredients

  • 2 zucchinis (medium, 2 1/2 cups chopped)
  • 4 carrots (medium, 1 1/4 cups grated)
  • 2 cups broccoli (chopped)
  • 12 ounces cheddar cheese, low-fat
  • 1/2 teaspoon oregano
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 2 tablespoons vegetable oil
  • 12 mini pitas (6 inch)

Directions

  1. Wash hands with warm, soapy water for 20 seconds.
  2. Remove the broccoli flowers from stems, cut the flowers into small florets and put into mixing bowl. Peel carrots and cut off the ends. Grate carrots and put into mixing bowl.
  3. Slice the zucchini into thin slices. Cut each slice into quarters and put into bowl.
  4. Grate the cheese and put into a separate bowl. Measure oregano, pepper, garlic powder, onion powder and mix together.
  5. Heat oil in a skillet. Put the spices in the heated oil and then add the mixture of vegetables to the pan. Stir vegetables with a wooden spoon and saute about 5 minutes. When the vegetables are slightly tender, remove from heat.
  6. Spoon vegetable mixture into the pita. Top the hot vegetables with 1 ounce grated cheese.

Makes 12 servings

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