Lunch
• Healthy Ideas for the Middle of the Day
For many of us, lunch is a stress-filled hour (or less) spent dealing with traffic and fast-food drive-thru lines. Or there’s the ever-popular all-you-can-eat lunch buffet that leaves you wondering how you’ll make it to the end of the day without a nap and bursting a button.
But it doesn’t have to be this way. Lunch can be a relaxing time in which you go at your own pace and come back to your desk satisfied, both mentally and physically. Resist the call of the drive-thru and the ease of prepackaged, highly processed foods, and instead pack your own. Brown-bagging it allows you to enjoy your midday meal without stress, and it saves you money. Plus, you’ll enjoy a more healthful meal—one that’s certainly more healthful than the alternatives. But this doesn’t mean you’re doomed to endless PB&Js or bland, frozen meals. Try these recipes and follow our tips, and the office lounge will become the best place in town for an enjoyable lunch and a true break.
Healthy Ideas for the Middle of the Day
With just a little organization and a few supplies—such as an insulated bag and serving-sized containers—your lunch-box options can be invitingly inspired. Try these tips to ensure brown-bagging success every time.
• Make dishes ahead when possible. The flavor of many soups and stews (like Barley and Beef Soup) and dips, such as hummus, improves with time; make them the night before.
• Keep it separate. To prevent soggy sandwiches, pack separate zip-top bags of tomato slices, lettuce, and bread, then assemble the sandwiches just before serving. Similarly, don’t dress leafy salads until you are ready to eat. Salt will draw moisture out of watery ingredients, so add items such as tomatoes and cucumbers to a grain salad at the last minute for the best results. However, some sandwiches (like Tuna Pan Bagnat) are meant to absorb some liquid from the filling, and therefore should be assembled ahead of time.
• Put leftovers to good use. Consider applying extras from dinner to the next day’s lunch. Slice leftover chicken or beef and serve it on top of pasta or salad greens, mix it into a grain salad (such as Tabbouleh with Chicken and Red Pepper), or make it into a sandwich. Chop extra grilled vegetables and add them to soups, salads, or sandwiches.
• Stay safe. Keep cold food cold (below 40°) and hot food hot (above 140°) as it travels. Use insulated lunch bags, coolers, thermoses, ice bags, and frozen gel packs to help with temperature control. If reheating items in a microwave, the United States Department of Agriculture recommends they reach 165° and are served steaming hot.
Eating Out Tips
With supersized sandwiches and sides as the typical drive-thru fare, keeping to an allotted number of calories for a lunch out can be difficult. In general, choose sandwiches that are filled with lots of fresh produce—they’ll add flavor and nutrients for very few calories. You’ll want to stick with one slice of cheese (or none at all) for your sandwich and limit the creamy, calorie-rich condiments you add to them (or have them served on the side and use just a little). Also, skip the fried sides and opt for fruit or salads topped with light dressings (oil and vinegar–based dressings are generally lower in calories and fat than creamy dressings). And always practice portion control. Those hefty sandwiches mean the calories are hefty, too.
• A 6-inch Subway Club on wheat (without cheese) from Subway = 320 calories
• Half of a Napa Almond Chicken Salad Sandwich on Sesame Semolina with a fruit cup (watermelon and strawberries) from Panera = 400 calories
• A Premium Grilled Chicken Classic Sandwich from McDonald’s = 420 calories
Taco Rice Salad
Convenience products, such as preseasoned yellow rice and picante sauce, flavor this easy one-dish meal that appeals to kids and adults alike.
SALAD
Cooking spray
1 pound ground round
1 garlic clove, minced
3 cups cooked yellow rice
1 teaspoon ground cumin
1 teaspoon chili powder
¼ teaspoon salt
¼ teaspoon black pepper
6 cups torn romaine lettuce (about 10 ounces)
3 cups chopped tomato (about 1¼ pounds)
1 cup frozen whole-kernel corn, thawed
½ cup chopped red onion
1 (15-ounce) can black beans, rinsed and drained
DRESSING
⅔ cup fat-free sour cream
⅔ cup picante sauce
1 teaspoon chili powder
½ teaspoon ground cumin
REMAINING INGREDIENT
½ cup (2 ounces) reduced-fat shredded sharp cheddar cheese
1. To prepare salad, heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add beef and garlic, and cook 9 minutes or until browned, stirring to crumble. Drain; return beef mixture to pan. Stir in rice and next 4 ingredients. Cool slightly.
2. Combine lettuce and next 4 ingredients in a large bowl; toss to combine.
3. To prepare dressing, combine sour cream, picante sauce, 1 teaspoon chili powder, and ½ teaspoon cumin, stirring with a whisk. Spoon dressing over lettuce mixture; toss to coat. Place 1⅓ cups lettuce mixture on each of 6 plates. Top with ¾ cup rice mixture and about 1½ tablespoons cheese. Yield: 6 servings.
CALORIES 360; FAT 11.9g (sat 5g, mono 4.5g, poly 0.8g); PROTEIN 21.1g; CARB 46.7g; FIBER 6.7g; CHOL 48mg; IRON 4.2mg; SODIUM 994mg; CALC 177mg
A Little More…
Serve with 1 ounce of light baked tortilla chips. They’ll add 134 calories to your meal.
NUTRITION NOTE
Ground Round
When buying ground beef, look at the percentages. Ground round is 15 percent fat, while ground chuck is slightly higher at 20 percent fat and ground sirloin is leaner with 10 percent fat. You might also find ground beef at your grocery store simply labeled “lean ground beef” with 7 percent fat. You can substitute a leaner ground beef in this recipe if you like—just realize that with less fat, the taste may be altered slightly.
Shrimp Caesar Salad
Precooked shrimp speed up preparation. If you purchase raw shrimp, cook them in boiling water for 2 minutes or until done. Sriracha adds spicy heat to the dressing; omit it if you’d prefer a milder dish. Serve with a 1-ounce baguette slice (75 calories) to complete the meal.
DRESSING
2 tablespoons light mayonnaise
2 tablespoons water
2 tablespoons fresh lemon juice
1 teaspoon grated Parmesan cheese
¼ teaspoon freshly ground black pepper
¼ teaspoon Sriracha (hot chile sauce, such as Huy Fong)
⅛ teaspoon Worcestershire sauce
2 garlic cloves, minced
SALAD
1½ pounds medium shrimp, cooked, peeled, and deveined
¾ cup fat-free seasoned croutons
2 tablespoons grated Parmesan cheese
1 (10-ounce) package chopped romaine lettuce
3 tablespoons pine nuts, toasted
Chopped fresh chives (optional)
1. To prepare dressing, combine first 8 ingredients, stirring with a whisk.
2. To prepare salad, combine shrimp and next 3 ingredients in a large bowl. Add dressing; toss well to coat. Top with pine nuts. Garnish with chives, if desired. Serve immediately. Yield: 4 servings (serving size: 3 cups salad and 2¼ teaspoons pine nuts).
CALORIES 295; FAT 9.4g (sat 1.7g, mono 2.1g, poly 4g); PROTEIN 38.6g; CARB 12.2g; FIBER 1.8g; CHOL 261mg; IRON 5.2mg; SODIUM 462mg; CALC 149mg
A Little More…
For a weekend lunch, pair this with a 5-ounce glass of sauvignon blanc. It’ll add 116 calories.
NUTRITION NOTE
Shellfish and Cholesterol
While some shellfish, including shrimp and lobster, are high in cholesterol, that doesn’t mean you shouldn’t enjoy them. Cholesterol found in food has little effect on the cholesterol levels of most people. The primary culprits known to increase cholesterol are saturated fats and trans fats, both of which are low or nonexistent in shellfish.
Think of this hearty tossed salad as a deconstructed BLT sandwich, where the bread appears in the form of croutons. Round out the plate with a couple slices of fresh cantaloupe, which provide 47 calories.
6 ounces French bread baguette, cut into ½-inch cubes
Cooking spray
4 slices hickory-smoked bacon
1 tablespoon olive oil
¼ cup red wine vinegar
¼ teaspoon freshly ground black pepper
⅛ teaspoon salt
6 cups torn romaine lettuce
1½ pounds plum tomatoes, cut into ½-inch wedges
3 green onions, thinly sliced
½ cup (2 ounces) crumbled feta cheese
1. Preheat oven to 350°.
2. Layer bread on a baking sheet; coat with cooking spray. Bake at 350° for 18 minutes or until toasted.
3. Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan, reserving 1 tablespoon drippings in pan. Cut bacon into ½-inch pieces. Stir oil into bacon drippings in pan; remove from heat. Stir in vinegar, pepper, and salt.
4. Combine lettuce, tomatoes, and onions in a large bowl; drizzle with vinaigrette. Add bread; toss well to coat. Sprinkle with bacon and cheese. Serve immediately. Yield: 4 servings (serving size: about 2 cups).
CALORIES 315; FAT 14.4g (sat 6g, mono 6.4g, poly 1.6g); PROTEIN 10.5g; CARB 37.6g; FIBER 4.7g; CHOL 26mg; IRON 3.3mg; SODIUM 788mg; CALC 116mg
A Little More…
Stir in ½ cup of chopped cooked chicken breast per serving for a heartier meal. This protein-rich addition will add 116 calories.
NUTRITION NOTE
Spectacular Salads
Salads are an excellent way to get your greens in as well as an assortment of vitamins, minerals, fiber, and antioxidants, but that doesn’t mean they have to be boring. The key is adding small amounts of some higher-fat (but highly satisfying) ingredients, such as crumbled bacon and cheese as we have in this recipe. They’ll add loads of savory flavor without adding too many calories.
Peppery Monterey Jack Pasta Salad
Acini di pepe [ah-CHEE-nee dee-PAY-pay] are tiny pasta rounds resembling peppercorns. Use ditalini (very short tube-shaped macaroni) or any other small pasta shape if you can’t find acini di pepe in your supermarket.
6 ounces uncooked acini di pepe pasta (about 1 cup)
2¼ cups diced plum tomato (about 14 ounces)
⅓ cup capers, rinsed and drained
¼ cup finely chopped red onion
¼ cup sliced pickled banana peppers
¼ cup chopped fresh parsley
2 tablespoons cider vinegar
1 tablespoon extra-virgin olive oil
½ teaspoon dried oregano
⅛ teaspoon salt
2 ounces Monterey Jack cheese, cut into ¼-inch cubes
1 (16-ounce) can navy beans, rinsed and drained
1 ounce salami, chopped
1 garlic clove, minced
1. Cook pasta according to package directions, omitting salt and fat. Drain.
2. Combine tomato and next 12 ingredients in a large bowl. Add pasta to tomato mixture, tossing well to combine. Yield: 4 servings (serving size: about 1½ cups).
CALORIES 371; FAT 11.6g (sat 4.7g, mono 5.3g, poly 1.4g); PROTEIN 16.6g; CARB 51.7g; FIBER 6.3g; CHOL 21mg; IRON 3.5mg; SODIUM 919mg; CALC 164mg
A Little More…
Serve with Asiago Breadsticks for an additional 99 calories per breadstick.
Asiago Breadsticks
Freeze leftover baked breadsticks, completely cooled and tightly wrapped, for up to one month.
½ cup grated Asiago cheese
1 tablespoon sesame seeds
1 teaspoon freshly ground black pepper
1 (7-ounce) can refrigerated breadstick dough
1. Combine Asiago cheese, sesame seeds, and black pepper in a small bowl. Separate breadstick dough to form 8 sticks, and roll each breadstick in cheese mixture. Bake according to package directions. Yield: 8 servings (serving size: 1 breadstick).
CALORIES 99; FAT 3.6g (sat 1.8g, mono 0.9g, poly 0.6g); PROTEIN 4.1g; CARB 12.6g; FIBER 0.4g; CHOL 6mg; IRON 0.7mg; SODIUM 189mg; CALC 77mg
BACK ON TRACK
Reward Yourself
One way to get back on track is to set new goals and give yourself a reward for every small goal you meet. For example, consider rewarding yourself with a movie at the theater (skip the popcorn with butter) every time you lose five pounds or each month you’ve maintained your weight loss. Simple rewards that recognize your hard work can help keep you motivated and energized.
EASY-TO-ASSEMBLE
Chicken, Carrot, and Cucumber Salad
We paired this chunky chicken salad with pita wedges, but you can also use pita chips if you’d like. You can purchase them or make your own by spraying pita wedges with cooking spray and baking them at 400° for about 10 minutes.
2 cups chopped cooked chicken breast (about 1 pound)
1¼ cups chopped seeded cucumber
½ cup matchstick-cut carrots
½ cup sliced radishes
⅓ cup chopped green onions
¼ cup light mayonnaise
2 tablespoons chopped fresh cilantro
1 teaspoon bottled minced garlic
¼ teaspoon salt
¼ teaspoon ground cumin
⅛ teaspoon black pepper
4 green leaf lettuce leaves
4 (6-inch) whole-wheat pitas, each cut into 8 wedges
1. Combine first 5 ingredients in a large bowl. Combine mayonnaise and next 5 ingredients in a small bowl, stirring with a whisk. Add mayonnaise mixture to chicken mixture; stir until combined.
2. Place 1 lettuce leaf on each of 4 plates; top each leaf with about 1 cup chicken mixture. Place 8 pita wedges on each serving. Yield: 4 servings.
CALORIES 382; FAT 10.4g (sat 2.1g, mono 2.7g, poly 4.3g); PROTEIN 40.7g; CARB 31.4g; FIBER 5.1g; CHOL 102mg; IRON 3mg; SODIUM 621mg; CALC 56mg
A Little More…
Pair this salad with a portable piece of fruit. One medium pear contains 95 calories.
QUICK FIX
Not Just For Kids (or Boxers)
Jumping rope requires only one piece of equipment, and you may have a jump rope already lying around—if not, they’re an inexpensive investment. That piece of rope can help you blast about 250 calories in 20 minutes.
Superfast Chef Salad
Start with a bag of prechopped romaine lettuce and a rotisserie chicken from the grocery store for an easy, healthy lunch.
10 cups torn or chopped romaine lettuce
1 cup shredded skinless, boneless rotisserie chicken breast
½ cup thinly sliced Texas 1015 or other sweet onion
⅓ cup shaved carrot
1 avocado, seeded, peeled, and sliced
3 tablespoons crumbled blue cheese
½ cup Easy Herb Vinaigrette
1. Arrange 2½ cups lettuce on each of 4 plates. Top lettuce evenly with chicken, onion, carrot, avocado, and blue cheese. Drizzle each serving with 2 tablespoons Easy Herb Vinaigrette; serve immediately. Yield: 4 servings.
CALORIES 367; FAT 28.2g (sat 3.4g, mono 15g, poly 6.2g); PROTEIN 18.5g; CARB 12.6g; FIBER 4.6g; CHOL 43mg; IRON 2mg; SODIUM 451mg; CALC 66mg
Easy Herb Vinaigrette
This recipe makes plenty of dressing to keep on hand, so having a salad with dinner is effortless any night of the week.
9 tablespoons white wine vinegar
1½ tablespoons wildflower honey
½ teaspoon fine sea salt
1 cup canola oil
3 tablespoons chopped fresh basil
3 tablespoons minced fresh chives
1. Combine first 3 ingredients in a medium bowl; slowly whisk in oil until combined. Stir in basil and chives. Store, covered, in refrigerator for up to 5 days. Yield: about 1⅔ cups (serving size: 2 tablespoons).
CALORIES 160; FAT 17.2g (sat 1.2g, mono 10.2g, poly 5.1g); PROTEIN 0.1g; CARB 2.1g; FIBER 0.1g; CHOL 0mg; IRON 0mg; SODIUM 89mg; CALC 2mg
A Little More…
Serve with a crusty wheat baguette—a 2-ounce serving will add 132 calories.
NUTRITION NOTE
Is Fat-Free Salad Dressing Best?
Not necessarily. Researchers have long known that fat aids in the absorption of certain vitamins and antioxidants, so some fat (in the form of healthy oils) is a healthy choice for your salad dressings. When you choose a fat-free variety, you may miss out on some of those good-for-you compounds found in the foods you’re eating.
EASY-TO-ASSEMBLE
Mango and Black Bean Salad
The sweet mango brightens the earthiness of the beans and wild rice. Garnish with fresh cilantro.
1½ cups chopped peeled ripe mango
1 cup thinly sliced green onions
½ cup cooked wild or brown rice
3 tablespoons finely chopped fresh cilantro
2 tablespoons roasted tomatillo or fresh salsa
2 tablespoons fresh lime juice
2 tablespoons extra-virgin olive oil
¾ teaspoon salt
¼ teaspoon freshly ground black pepper
1 (15-ounce) can organic no-salt-added black beans, rinsed and drained
Fresh cilantro (optional)
1. Combine all ingredients in a large bowl. Toss gently to mix. Garnish with cilantro, if desired. Yield: 3 servings (serving size: about 1⅓ cups).
CALORIES 334; FAT 10.8g (sat 1.4g, mono 6.8g, poly 1.6g); PROTEIN 10.4g; CARB 51g; FIBER 11g; CHOL 0mg; IRON 2.2mg; SODIUM 452mg; CALC 82mg
A Little More…
Add ½ cup of steamed or sautéed shrimp to this salad for a larger meal. It’ll add 85 calories to your meal.
NUTRITION NOTE
Canned Beans
Canned beans are a great option for adding protein and fiber to dishes. Organic, no-salt-added beans have the lowest amount of sodium of canned varieties. Plus, rinsing and draining them lowers the beans’ sodium by another 40 percent.
Mediterranean Barley Salad
This hearty salad packs in more than 8 grams of fiber, which will help keep you feeling full longer.
2¼ cups water
¾ cup uncooked pearl barley
1½ teaspoons grated lemon rind
3 tablespoons fresh lemon juice
2 tablespoons extra-virgin olive oil
½ teaspoon Dijon mustard
1 cup thinly sliced fennel bulb (about 1 small bulb)
⅓ cup chopped fresh parsley
¼ cup finely chopped red onion
¾ teaspoon kosher salt
½ teaspoon coarsely ground black pepper
8 pitted kalamata olives, halved
1 (15-ounce) can cannellini beans, rinsed and drained
⅓ cup chopped walnuts, toasted
1. Bring 2¼ cups water and barley to a boil in a saucepan. Cover, reduce heat, and simmer 25 minutes or until tender and liquid is almost absorbed. Cool to room temperature.
2. Combine lemon rind and next 3 ingredients in a bowl; stir well with a whisk. Add barley, fennel, and next 6 ingredients; toss gently. Cover and refrigerate 30 minutes. Garnish with walnuts just before serving. Yield: 4 servings (serving size: 1¼ cups salad and about 4 teaspoons nuts).
CALORIES 313; FAT 16.1g (sat 1.9g, mono 7.5g, poly 6.2g); PROTEIN 6.6g; CARB 38.9g; FIBER 8.2g; CHOL 0mg; IRON 2.9mg; SODIUM 643mg; CALC 79mg
A Little More…
Pair this salad with a calcium-rich side, such as a 6-ounce carton of plain fat-free yogurt drizzled with 1 tablespoon honey. This sweet side adds 164 calories and 300 milligrams of calcium—30 percent of the daily recommendation for calcium.
NUTRITION NOTE
Barley
This ancient grain is perfect for modern cooking. It contains a kind of fiber called beta-glucans, which may help lower levels of total cholesterol, including artery-clogging LDL cholesterol and blood triglycerides.
Moroccan-Spiced Bulgur and Chickpea Salad
Fresh mint gives this dish a pleasant aroma. Dried cranberries offer a hint of sweetness. Use any other dried fruit you like in their place: Try golden raisins, currants, dried cherries, or chopped dried apricots. Pair the salad with a kiwifruit (56 calories) for an easily portable side.
3 tablespoons fresh lime juice
1 tablespoon extra-virgin olive oil
½ teaspoon salt
¼ teaspoon ground cumin
¼ teaspoon ground coriander
¼ teaspoon freshly ground black pepper
2 cups boiling water
1⅓ cups uncooked bulgur
½ cup matchstick-cut carrots
1⅓ cup dried cranberries
3 tablespoons slivered almonds, toasted
2 teaspoons chopped fresh mint
1 (15½-ounce) can chickpeas (garbanzo beans), drained
1. Combine first 6 ingredients in a large bowl, stirring with a whisk; set aside.
2. Combine 2 cups boiling water and bulgur in a large bowl. Cover and let stand 20 minutes or until liquid is absorbed. Add bulgur, carrots, and next 4 ingredients to juice mixture, and toss well to coat. Cover and chill. Yield: 4 servings (serving size: about 1 cup).
CALORIES 338; FAT 8.4g (sat 0.8g, mono 4.9g, poly 2.2g); PROTEIN 10.4g; CARB 59.5g; Fiber 13.7g; CHOL 0mg; IRON 2.8mg; SODIUM 491mg; CALC 65mg
A Little More…
Serve yourself a little more of this salad—a 1⅔-cup serving offers 451 calories and 18.2 grams of filling fiber.
NUTRITION NOTE
Fabulous Fiber
Fiber satisfies. This is because fiber moves through your body more slowly, taking longer to digest than highly refined carbohydrates like white bread and pasta. The result is feeling fuller longer, which can be helpful if you’re trying to lose or maintain your weight. The daily recommendation for fiber is 25 grams. One serving of this salad gets you more than halfway to your goal.
Tabbouleh with Chicken and Red Pepper
Use rotisserie or leftover chicken for this dish, if you like. If you’re making the mixture a few hours or more in advance, store the cucumber and tomato separately and add them close to serving time to keep the salad at its best. Serve with ¼ cup of hummus (93 calories) and a small whole-wheat pita cut into wedges (74 calories) for a flavorful, Middle East–themed light lunch.
½ cup uncooked bulgur
½ cup boiling water
1½ cups diced plum tomato
¾ cup shredded cooked chicken breast
¾ cup minced fresh flat-leaf parsley
½ cup finely chopped red bell pepper
½ cup diced English cucumber
¼ cup minced fresh mint
1½ tablespoons fresh lemon juice
1 tablespoon extra-virgin olive oil
½ teaspoon salt
¼ teaspoon freshly ground black pepper
1. Combine bulgur and ½ cup boiling water in a large bowl. Cover and let stand 15 minutes or until bulgur is tender. Drain well; return bulgur to bowl. Cool.
2. Add tomato and remaining ingredients; toss well. Yield: 3 servings (serving size: 1⅔ cups).
CALORIES 200; FAT 6.3g (sat 1.1g, mono 3.9g, poly 0.9g); PROTEIN 14.9g; CARB 22.5g; FIBER 6g; CHOL 29mg; IRON 2.1mg; SODIUM 435mg; CALC 44mg
A Little More…
Bulk up this salad by adding an additional ¼ cup of shredded cooked chicken breast. It’ll provide an extra 10.9 grams of protein and 58 calories.
NUTRITION NOTE
Rotisserie Chicken
To save time, you can use rotisserie chicken instead of preparing your own in this recipe. When the skin is removed, rotisserie chicken is a healthy and convenient choice. They’re available in a variety of flavors (some of which may contain sodium), and feel free to choose your favorite since most of the sodium will be discarded with the skin.
Wheat Berry Salad with Goat Cheese
Taking a cue from traditional tabbouleh, this dish uses lots of peak-season vegetables, tart lemon juice, and pungent fresh herbs. Serve with multigrain crackers. A serving of 15 crackers provides 120 calories.
1¼ cups wheat berries
2½ cups chopped English cucumber
1½ cups loosely packed chopped arugula
⅔ cup thinly sliced green onions
6 tablespoons minced fresh flat-leaf parsley
1 pint grape tomatoes, halved
1 tablespoon grated lemon rind
3 tablespoons fresh lemon juice
1 teaspoon kosher salt
½ teaspoon freshly ground black pepper
½ teaspoon sugar
2 tablespoons extra-virgin olive oil
¾ cup (3 ounces) crumbled goat cheese
1. Place wheat berries in a medium bowl; cover with water to 2 inches above wheat berries. Cover and let stand 8 hours. Drain.
2. Place wheat berries in a medium saucepan; cover with water to 2 inches above wheat berries. Bring to a boil, reduce heat, and cook, uncovered, 1 hour or until tender. Drain and rinse with cold water; drain well. Place wheat berries in a large bowl; add cucumber and next 4 ingredients.
3. Combine rind and next 4 ingredients in a bowl; gradually add oil, stirring constantly with a whisk. Drizzle dressing over salad; toss well to coat. Stir in cheese. Let stand at least 30 minutes; serve at room temperature. Yield: 6 servings (serving size: about 1⅓ cups).
CALORIES 253; FAT 9.7g (sat 3.7g, MONO 4.4g, poly 0.9g); PROTEIN 9.2g; CARB 35.7g; FIBER 6.8g; CHOL 11mg; IRON 1.2mg; SODIUM 401mg; CALC 79mg
A Little More…
Serve yourself a heartier portion of this salad. A 1½-cup serving provides 304 calories. You could also add another tablespoon of crumbled goat cheese to your serving for a richer flavor. That addition will add 19 calories.
QUICK FIX
Lunch-Hour Gym Class
If you can, head to the gym (or home) one day a week and get in an hour of aerobics. This lunchtime sweat session can burn over 400 calories.
Tortellini Pepperoncini Salad
With spicy peppers, sweet cherry tomatoes, earthy beans, and lotsof fresh herbs, this well-balanced recipe is a meal in itself. Pair it with a fresh medium orange (62 calories) for a sweet finish to this salad.
1 (9-ounce) package fresh cheese tortellini
2 cups halved cherry tomatoes
2 cups fresh spinach leaves, coarsely chopped
½ cup chopped pepperoncini peppers
6 tablespoons (1½ ounces) preshredded fresh Parmesan cheese
¼ cup capers
¼ cup chopped fresh basil
1 (16-ounce) can navy beans
2 tablespoons fresh lemon juice
1½ tablespoons extra-virgin olive oil
1. Cook pasta according to package directions, omitting salt and fat.
2. While pasta cooks, combine tomatoes and next 6 ingredients in a large bowl. Drain pasta; rinse with cold water. Add pasta, juice, and oil to tomato mixture; toss gently. Serve immediately. Yield: 5 servings (serving size: about 1½ cups).
CALORIES 316; FAT 10.3g (sat 3.2g, mono 3.3g, poly 0.6g); PROTEIN 15.1g; CARB 41.9g; FIBER 5.3g; CHOL 22mg; IRON 1.7mg; SODIUM 929mg; CALC 171mg
A Little More…
Stir in ½ cup of chopped cooked chicken breast for an additional 116 calories and 22 grams of protein per serving.
NUTRITION NOTE
Fresh Herbs
Fresh herbs can take a dish from good to great. They infuse a dish with unparalleled aromas and flavors, while contributing antioxidants in a virtually zero-calorie package.
Cornmeal-Crusted Tilapia Sandwiches with Lime Butter
Broiling the fish creates a delicious crunchy, browned exterior.
3 tablespoons yellow cornmeal
1 tablespoon chili powder
1 teaspoon ground cumin
½ teaspoon salt
½ teaspoon ground coriander
⅛ teaspoon ground red pepper
4 (6-ounce) tilapia fillets
Cooking spray
2 tablespoons butter, softened
1 teaspoon grated lime rind
½ teaspoon fresh lime juice
4 (1½-ounce) French bread rolls, toasted
4 (¼-inch-thick) slices tomato
1 cup shredded red leaf lettuce
1. Preheat broiler.
2. Combine first 6 ingredients in a shallow dish. Coat both sides of fish with cooking spray. Dredge fish in cornmeal mixture.
3. Place fish on a broiler pan coated with cooking spray. Broil 10 minutes or until fish flakes easily with a fork or until desired degree of doneness.
4. Combine butter, rind, and juice in a small bowl; stir well.
5. Spread 1½ teaspoons butter mixture over cut side of each of 4 roll tops. Place 1 fillet, 1 tomato slice, and ¼ cup lettuce on each of 4 roll bottoms. Place top halves of rolls on sandwiches. Yield: 4 servings (serving size: 1 sandwich).
CALORIES 345; FAT 9.9g (sat 4.6g, mono 2.3g, poly 1g); PROTEIN 39.2g; CARB 26.3g; FIBER 2g; CHOL 100mg; IRON 2.6mg; SODIUM 708mg; CALC 68mg
A Little More…
Plate this sandwich with ½ cup of grapes (60 calories) and ½ cup of coleslaw (100 calories) for a full lunch.
NUTRITION NOTE
Mimicking Frying
Using the broiler to mimic frying is one way to get the same crisp, crunchy exterior and moist interior that deep-frying provides. However, this method involves considerable less oil (in this recipe, zero oil since cooking spray is used) and is certainly healthier. The key is coating the food in batter or a breadcrumb/cornmeal mixture. That coating insulates the food but also browns and crisps under the high heat of the broiler, giving it a wonderful crunch.
A favorite in southern France, pan bagnat (pan ban-YAH) means “bathed bread.” The bread in this sandwich is meant to absorb some liquid from the filling, so it’s fine to completely assemble it ahead of time. Serve with 1 ounce (about 13 chips) of baked barbecue chips (150 calories) to complete the meal.
⅓ cup finely chopped red onion
2 tablespoons chopped pitted niçoise olives
1 tablespoon fresh lemon juice
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
1 (6-ounce) can premium tuna, packed in oil, drained
1 hard-cooked large egg, chopped
¼ cup thinly sliced fresh basil
2 teaspoons extra-virgin olive oil
1 (8-ounce) whole-wheat French bread baguette
1 garlic clove, halved
1 cup thinly sliced plum tomato (about 1)
1. Combine first 7 ingredients in a medium bowl. Combine basil and oil; stir with a whisk. Cut bread in half horizontally. Hollow out top and bottom halves of bread, leaving a 1-inch-thick shell; reserve torn bread for another use. Rub cut sides of garlic clove over cut sides of bread; discard garlic. Drizzle basil mixture evenly over cut sides of bread. Spoon tuna mixture on bottom half of baguette. Arrange tomato slices over tuna mixture. Cover with top half of baguette. Wrap filled baguette in plastic wrap, and let stand for 20 minutes. Cut filled baguette into 4 (3-inch) equal portions. Yield: 4 servings (serving size: 1 sandwich).
CALORIES 248; FAT 9.3g (sat 1.4g, mono 4.6g, poly 2g); PROTEIN 14.5g; CARB 26.3g; FIBER 2.2g; CHOL 63mg; IRON 2mg; SODIUM 589mg; CALC 84mg
A Little More…
Substitute baked sweet potato fries for the chips. A serving of 20 fries will provide 250 calories.
NUTRITION NOTE
Canned Tuna
Canned tuna is an economical source of vitamin D. Three ounces contain approximately 50 percent of your daily vitamin D requirement. Concern has been raised about mercury levels in some fish and shellfish, such as tuna. However most experts agree that the benefits of moderate fish consumption (up to 12 ounces of low-mercury fish per week) far outweigh the risks.
Lobster Wraps with Lemon Mayonnaise
Flatbread replaces buttered rolls in this take on the New England classic.
LEMON MAYONNAISE
¼ cup light mayonnaise
2 tablespoons chopped fresh chives
1 teaspoon fresh lemon juice
⅛ teaspoon freshly ground black pepper
REMAINING INGREDIENTS
¾ cup chopped seeded tomato (about 1 medium)
4 (4-ounce) lobster tails, cooked and chopped
4 (2.8-ounce) whole-wheat flatbreads (such as Flatout)
8 Bibb lettuce leaves
1. To prepare lemon mayonnaise, combine first 4 ingredients; stir well.
2. Combine lemon mayonnaise, tomato, and lobster; stir well. Divide lobster mixture evenly among flatbreads. Top each serving with 2 lettuce leaves. Roll up jelly-roll fashion. Yield: 4 servings (serving size: 1 wrap).
CALORIES 371; FAT 8.6g (sat 1g, mono 1.5g, poly 0.6g); PROTEIN 31g; CARB 41.7g; FIBER 3.6g; CHOL 113mg; IRON 0.7mg; SODIUM 1098mg; CALC 66mg
A Little More…
Pair this wrap with roasted baked potato wedges for a tasty side. You can use a convenient frozen option (such as Simply Potatoes) to save prep time. A 1-cup serving will add 100 calories to this meal.
BACK ON TRACK
Use Your Measuring Cups
A big component of weight loss and weight maintenance is portion control. If you’ve had a setback, the problem could be that you’re dishing up larger portions without realizing it. One way to check is to pull out your measuring cups and spoons and use them when cooking and portioning. It’ll get you acquainted with what a serving should look like on your plate. Once your eyes get used to the amounts again, you can begin eyeballing your serving sizes again.
Pan-Seared Shrimp Po’ Boys
This New Orleans classic, featuring a homemade five-ingredient tartar sauce made with pantry staples, takes only 20 minutes to prepare. Using salt-free Cajun seasoning reduces the sodium in this dish without sacrificing any of the flavor.
⅓ cup reduced-fat mayonnaise
2 tablespoons sweet pickle relish
1 tablespoon chopped shallots
1 teaspoon capers, chopped
¼ teaspoon hot pepper sauce (such as Tabasco)
1 pound peeled and deveined large shrimp
1½ teaspoons salt-free Cajun seasoning
2 teaspoons olive oil
4 (2½-ounce) hoagie rolls
½ cup shredded romaine lettuce
8 thin slices tomato
4 thin slices red onion (optional)
1. Combine first 5 ingredients in a small bowl. Heat a large nonstick skillet over medium-high heat. Combine shrimp and Cajun seasoning in a bowl; toss well. Add olive oil to pan, and swirl to coat. Add shrimp to pan; cook 2 minutes on each side or until done.
2. Cut each roll in half horizontally. Top bottom half of each roll with 2 tablespoons lettuce, 2 tomato slices, 1 onion slice, if desired, and one-fourth of shrimp. Spread top half of each roll with about 2 tablespoons mayonnaise mixture; place on top of sandwich. Yield: 4 servings (serving size: 1 sandwich).
CALORIES 397; FAT 12.1g (sat 2.8g, mono 4.6g, poly 3.2g); PROTEIN 30.6g; CARB 43.4g; FIBER 2.5g; CHOL 172mg; Iron 4.4mg; SODIUM 944mg; CALC 150mg
A Little More…
Pair this with crunchy Carrot and Cabbage Slaw. One serving will add 45 calories to this meal.
3 tablespoons reduced-fat mayonnaise
1 tablespoon cider vinegar
¼ teaspoon celery seeds
4 cups shredded green cabbage
1 cup shredded carrot
1. Combine mayonnaise, cider vinegar, and celery seeds in a large bowl, stirring with a whisk. Add cabbage and carrot to mayonnaise mixture; stir well to combine. Yield: 4 servings.
CALORIES 45; FAT 1.7g (sat 0g, mono 0g, poly 0.8g); PROTEIN 1.2g; CARB 8.3g; FIBER 2.5g; CHOL 0mg; IRON 0.5mg; SODIUM 129mg; CALC 40mg
BACK ON TRACK
Weight Training
If lifting weights isn’t currently part of your exercise plan, you may want to consider adding it. The reason: The more muscle you have, the more calories you’ll burn. Muscle is an active tissue that requires energy to work properly, even at rest. Fat does not. Research has shown that those who alter their diet and lift weights lose more weight than those who only alter their diet.
Mr. Stripey Tomato, Arugula, and Pancetta Sandwiches
Pancetta is Italian cured bacon; substitute domestic cured bacon, if necessary. You can prepare the mayonnaise mixture and cook the pancetta up to one day ahead. Pair this sandwich with 1 cup of fresh diced honeydew (61 calories).
2 tablespoons light mayonnaise
1 tablespoon minced shallots
2 teaspoons Dijon mustard
½ teaspoon minced fresh sage
2 ounces pancetta, cut into 8 thin slices
Cooking spray
8 (1-ounce) slices rustic sourdough bread, toasted
4 medium Mr. Stripey tomatoes or another heirloom tomato, each cut into 4 (½-inch-thick) slices
1 cup arugula
1. Preheat oven to 400°.
2. Combine first 4 ingredients in a bowl, stirring well.
3. Arrange pancetta in a single layer on a baking sheet coated with cooking spray. Bake at 400° for 8 minutes or until crisp. Drain on paper towels.
4. Spread mayonnaise mixture evenly over bread slices. Top each of 4 bread slices with 2 pancetta slices, 4 tomato slices, and ¼ cup arugula. Top sandwiches with remaining 4 bread slices. Yield: 4 servings (serving size: 1 sandwich).
CALORIES 282; Fat 8.7g (sat 2.8g, mono 1.7g, poly 4.1g); PROTEIN 10.5g; CARB 41.9g; FIBER 3.5g; CHOL 13mg; IRON 3mg; SODIUM 699mg; CALC 44mg
A Little More…
Serve with veggie chips, which will add 150 calories per 1-ounce serving (about 14 chips).
NUTRITION NOTE
Light Mayo
Compared to full-fat mayo, light offers real nutritional savings—50 fewer calories and a savings of 0.5 grams of saturated fat per tablespoon.
Prosciutto, Lettuce, and Tomato Sandwiches
The grocery deli will slice prosciutto in very thin pieces, making three ounces more than enough for four sandwiches. For a zesty and pretty garnish, attach 1 small sweet gherkin pickle (11 calories each) to the top of each sandwich with a toothpick. A toss-together fruit salad makes a speedy side. Combine 1 teaspoon fresh lime rind, 1 tablespoon fresh lime juice, 1 tablespoon honey, and a dash of salt; drizzle over 4 cups mixed precut fruit (such as watermelon, cantaloupe, and grapes). One cup provides 90 calories.
8 (1-ounce) slices 100% whole-grain bread
¼ cup canola mayonnaise
2 tablespoons chopped fresh basil
1 teaspoon Dijon mustard
1 small garlic clove, minced
1 cup baby romaine lettuce leaves
8 (¼-inch-thick) slices tomato
3 ounces very thin slices prosciutto
1. Preheat broiler.
2. Arrange bread slices in a single layer on a baking sheet. Broil bread 2 minutes on each side or until toasted.
3. Combine mayonnaise and next 3 ingredients; spread mayonnaise mixture evenly over 4 bread slices. Layer ¼ cup lettuce and 2 tomato slices over each serving; top evenly with prosciutto and remaining bread slices. Yield: 4 servings (serving size: 1 sandwich).
CALORIES 243; Fat 9.4g (sat 1.4g, mono 4.6g, poly 2.4g); PROTEIN 11.8g; CARB 28.4g; FIBER 4.3g; CHOL 19mg; IRON 2.5mg; SODIUM 808mg; CALC 62mg
A Little More…
Pair with ½ cup of shelled edamame for an additional 100 calories.
NUTRITION NOTE
Whole-Grain Bread
The U.S. Department of Agriculture recommends that half the grains you eat each day should be whole grains. One way to meet your needs is by choosing whole-grain breads. You’ll get antioxidants, vitamins, and minerals as well as a healthy dose of fiber. One way to identify whole grains is to look for “100% whole grain” or “100% whole wheat” on the package. If you don’t see that, check the ingredient list. The first ingredient should be whole-wheat flour, whole grain, whole oats, or whole rye.
Cuban Sandwiches
A citrus-laced marinade and a tangy relish add big flavor to this Latin classic.
3 tablespoons extra-virgin olive oil
½ cup minced onion
½ teaspoon kosher salt
½ teaspoon dried oregano
½ teaspoon freshly ground black pepper
6 garlic cloves, minced
¾ cup fresh orange juice
2 tablespoons fresh lime juice
8 ounces pork tenderloin
Cooking spray
½ cup finely chopped dill pickle
2 tablespoons prepared mustard
2 teaspoons extra-virgin olive oil
4 (3-inch) pieces Cuban bread, cut in half horizontally
8 thin slices deli less-sodium ham (about 3 ounces)
4 (1-ounce) slices reduced-fat Swiss cheese
1 cup baby spinach
1. Heat 3 tablespoons olive oil in a small skillet over medium-high heat. Add onion and next 4 ingredients; sauté 3 minutes or until onion is tender. Remove from heat; stir in orange juice and lime juice. Reserve 2 tablespoons juice mixture; cover and refrigerate. Combine remaining juice mixture and pork in a large zip-top plastic bag; seal. Marinate pork mixture in refrigerator at least 4 hours or overnight.
2. Prepare grill to medium-high heat.
3. Remove pork from bag; discard marinade. Place pork on grill rack coated with cooking spray; grill 15 minutes or until thermometer registers 155° (slightly pink), turning occasionally. Remove pork from grill. Cover loosely with foil; let stand 10 minutes. Cut pork into 16 thin slices.
4. Combine pickle, reserved 2 tablespoons juice mixture, mustard, and 2 teaspoons oil in a small bowl; stir until well blended.
5. Hollow out top and bottom halves of bread, leaving a ½-inch-thick shell; reserve torn bread for another use. Spread 2 teaspoons pickle mixture over cut side of each half. Arrange 4 pork slices, 2 ham slices, 1 cheese slice, and ¼ cup spinach on each bottom half of bread; cover with top halves.
6. Heat a large nonstick grill pan over medium-high heat. Coat pan with cooking spray. Add sandwiches to pan. Place a cast-iron or heavy skillet on top of sandwiches; press gently to flatten. Cook 4 minutes on each side or until cheese melts and bread is toasted (leave cast-iron skillet on sandwiches while they cook). Yield: 4 servings (serving size: 1 sandwich).
CALORIES 397; FAT 13.5g (sat 4.4g, mono 4.6g, poly 1.7g); PROTEIN 30.3g; CARB 34.8g; FIBER 1.8g; CHOL 43mg; IRON 2.9mg; SODIUM 984mg; CALC 398mg
A Little More…
Pair this savory sandwich with a cup of fresh mango, which adds 107 calories, for a truly Cuban lunch.
NUTRITION NOTE
Kosher Salt
Using kosher salt can be a great way to cut back on sodium. Because of its larger crystal size, a teaspoon of kosher salt contains almost 25 percent less sodium than ordinary table salt. Plus, it’s inexpensive and easy to find in most grocery stores.
Muffulettas
These sandwiches can be prepared the day before and brown-bagged for lunch. The olive salad—which some consider the best part—will moisten the bread overnight.
1½ cups bottled giardiniera, drained and chopped (about 6 ounces)
2 tablespoons red wine vinegar
2 tablespoons extra-virgin olive oil
10 pimiento-stuffed manzanilla (or green) olives, chopped
1 garlic clove, minced
4 (2-ounce) Kaiser rolls, cut in half horizontally
4 (½-ounce) slices reduced-fat provolone cheese
4 ounces skinless, boneless rotisserie chicken breast, sliced (about 1 breast)
4 thin slices Genoa salami (about 1½ ounces)
4 thin slices ham (about 2 ounces)
1. Combine first 5 ingredients in a bowl; mix well.
2. Layer bottom half of each roll with 1 provolone cheese slice, 1 ounce chicken, 1 salami slice, and 1 ham slice; top each portion with about ⅓ cup olive mixture and top halves of rolls. Wrap each sandwich tightly in plastic wrap; chill at least 1 hour or overnight. Remove plastic wrap; cut each sandwich in half. Yield: 4 servings (serving size: 2 sandwich halves).
CALORIES 352; FAT 16.9g (sat 4.5g, mono 9.1g, poly 2g); PROTEIN 22.2g; CARB 27.1g; FIBER 1.2g; CHOL 47mg; IRON 2.7mg; SODIUM 947mg; CALC 166mg
A Little More…
Serve with 1 cup of green grapes for an additional 110 calories.
NUTRITION NOTE
A Lighter Choice
A traditional muffuletta can contain more than 1,200 calories and more than 4,000 milligrams of sodium. By using reduced-fat cheese, a smaller amount of all the salty meats, and keeping the amount of olive salad added to the sandwich to a reasonable ⅓ cup (which still provides loads of flavor), we were able to make this previously special-occasion sandwich more of an everyday option.
Rosemary Chicken Salad Sandwiches
This chicken salad doesn’t take long to assemble, and it’s an ideal make-ahead meal since it stores well in the refrigerator.
3 cups chopped roasted skinless, boneless chicken breast (about 3⁄4 pound)
⅓ cup chopped green onions
¼ cup chopped smoked almonds
¼ cup plain fat-free yogurt
¼ cup light mayonnaise
1 teaspoon chopped fresh rosemary
1 teaspoon Dijon mustard
⅛ teaspoon salt
⅛ teaspoon freshly ground black pepper
10 slices whole-grain bread
1. Combine first 9 ingredients, stirring well. Spread about ⅔ cup chicken mixture over each of 5 bread slices, and top with remaining bread slices. Cut sandwiches in half. Yield: 5 servings (serving size: 1 sandwich).
CALORIES 360; FAT 11.6g (sat 2.1g, mono 3.5g, poly 1.8g); PROTEIN 33.6g; CARB: 29.9g; FIBER 4.4g; CHOL 76mg; IRON 2.9mg; SODIUM 529mg; CALC 104mg
A Little More…
Serve with 1 cup of fresh cubed watermelon—it’ll add 46 calories.
NUTRITION NOTE
Almonds
Just 1 ounce of almonds, which is about the size of a small handful (about 24 nuts), provides about 20 percent of your daily magnesium needs. Magnesium plays a vital role in hundreds of processes, including muscle and nerve function; regulation of metabolism, heart rate, and blood pressure; and bone health.
Chicken Saté Wraps
Coconut milk, curry powder, and peanut butter bring Indonesian flair to a quick-fix sandwich. Pack an apple with your lunch (72 calories) to have on the side.
Cooking spray
½ cup matchstick-cut carrots
⅓ cup chopped green onions
⅔ cup light coconut milk
3 tablespoons creamy peanut butter
1 tablespoon lower-sodium soy sauce
1 tablespoon rice vinegar
1 teaspoon curry powder
⅛ teaspoon ground red pepper
2 cups shredded skinless, boneless rotisserie chicken breast
4 (8-inch) fat-free flour tortillas
1⅓ cups packaged angel hair slaw
1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add carrots and onions; sauté 1 minute. Stir in coconut milk and next 5 ingredients; cook 30 seconds, stirring constantly. Add chicken; cook 1 minute, stirring to coat. Remove from heat; cool. Warm tortillas according to package directions. Spoon about ½ cup chicken mixture down center of each tortilla, and top each with ⅓ cup angel hair slaw. Roll up. Cover and chill. Yield: 4 servings (serving size: 1 wrap).
CALORIES 321; FAT 10.1g (sat 3.3g, mono 3.7g, poly 2.1g); PROTEIN 24.1g; CARB: 25.5g; FIBER 4.3g; CHOL 49mg; IRON 0.9mg; SODIUM 844mg; CALC 37mg
A Little More…
Serve baked chips on the side. A 1-ounce serving will add 150 calories to the meal.
NUTRITION NOTE
Soy Sauce
Soy sauce is skinny on calories, but hefty on sodium. By selecting the “lite” version, you’ll save 315 milligrams of sodium per tablespoon while still adding tons of flavor to your meal.
Caprese Wraps with Chicken
Pick up a rotisserie chicken and assemble this hearty sandwich for a quick and easy lunch any day of the week.
2 tablespoons olive oil
2 tablespoons white wine vinegar
¼ teaspoon kosher salt
¼ teaspoon black pepper
4 cups prechopped hearts of romaine lettuce
1½ cups shredded skinless, boneless rotisserie chicken breast
¾ cup (3 ounces) fresh mozzarella cheese, chopped
½ cup fresh basil leaves, torn
1 pint cherry tomatoes, quartered
Cooking spray
4 (2.8-ounce) multigrain flatbreads (such as Flatout)
1 large garlic clove, halved
1. Combine first 4 ingredients in a large bowl, stirring with a whisk. Add lettuce and next 4 ingredients, tossing to coat.
2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Working with 1 flatbread at a time, cook bread 1 minute on each side or until toasted. Rub 1 side of each flatbread with cut sides of garlic; discard garlic. Arrange 1½ cups chicken mixture in center of each flatbread; roll up. Yield: 4 servings (serving size: 1 wrap).
CALORIES 328; FAT 15.9g (sat 4.5g, mono 6.2g, poly 2.7g); PROTEIN 30.3g; CARB 22g; FIBER 9.5g; CHOL 61mg; IRON 2.9mg; SODIUM 573mg; CALC 180mg
A Little More…
Pack an easily portable banana to have with your lunch. A medium banana will add 110 calories to your meal.
NUTRITION NOTE
Nonstick Skillets
For light cooking, a nonstick skillet is essential because it requires little added fat. It’s ideal for sautéing delicate foods like fish, cooking vegetables, making grilled cheese sandwiches (or any sandwich), and is necessary for scrambling eggs and preparing pancakes. But the nonstick surface is relatively delicate and shouldn’t be placed over high heat. And although proper care can extend its shelf life, the nonstick coating will eventually wear down over time and you’ll need to replace your pan.
WEEKEND FAVORITE
Grilled Chicken and Tapenade Sandwiches
1½ cups diced seeded tomato
2 tablespoons finely chopped pitted kalamata olives
1 tablespoon chopped fresh basil
1 tablespoon chopped fresh flat-leaf parsley
2 tablespoons balsamic vinegar
1 teaspoon chopped fresh oregano
½ teaspoon minced garlic
5 teaspoons extra-virgin olive oil, divided
1 pound skinless, boneless chicken breast
½ teaspoon kosher salt, divided
½ teaspoon freshly ground black pepper
Cooking spray
¼ cup (1 ounce) crumbled feta cheese
4 (2-ounce) ciabatta sandwich rolls, halved
1. Combine first 7 ingredients in a small bowl. Add 2 teaspoons oil; toss gently to combine. Let stand 15 minutes.
2. Prepare grill.
3. Brush chicken evenly with remaining 1 tablespoon oil, and sprinkle with ¼ teaspoon salt and pepper. Place chicken on grill rack coated with cooking spray; grill 6 minutes on each side or until chicken is done. Remove from grill. Let stand 5 minutes before slicing thinly.
4. Add cheese and remaining ¼ teaspoon salt to tomato mixture; stir gently to combine. Arrange sliced chicken evenly on bottom halves of rolls. Top each serving with one-fourth of tomato mixture, and cover with top halves of rolls. Serve immediately. Yield: 4 servings (serving size: 1 sandwich).
CALORIES 369; FAT 12.3g (sat 3g, mono 7g, poly 1.6g); PROTEIN 33.2g; CARB 30.1g; FIBER 1.5g; CHOL 79mg; IRON 2.7mg; SODIUM 815mg; CALC 63mg
A Little More…
You can prepare the Grilled Vegetable Skewers right alongside the chicken for an easy 58-calorie side.
Grilled Vegetable Skewers
2 zucchini, cut into 1½-inch pieces
1 red bell pepper, cut into 1½-inch pieces
1 red onion, cut into 1½-inch pieces
2 teaspoons olive oil
½ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
1 tablespoon balsamic vinegar
1. Thread vegetables alternately onto each of 4 skewers; brush with oil, and sprinkle with salt and pepper. Grill 15 minutes or until crisp-tender and lightly charred. Brush evenly with balsamic vinegar just before serving. Yield: 4 servings (serving size: 1 skewer).
CALORIES 58; FAT 2.6g (sat 0.4g, mono 1.7g, poly 0.4g); PROTEIN 1.8g; CARB 8.4g; FIBER 2.2g; CHOL 0mg; IRON 0.6mg; SODIUM 248mg; CALC 25mg
NUTRITION NOTE
Grilling
Grilling creates charred edges, telltale grill marks, and smoky, robust taste with minimal effort—the heat of the fire does all the work. And all these delicious qualities come with little or no added fat, making this one of the easiest and most healthful cooking methods.
Grilled Turkey and Ham Sandwiches
Enjoy with ½ cup of carrot sticks (25 calories) and ¾ cup of less-sodium tomato soup (135 calories) for a complete meal.
1 tablespoon light mayonnaise
1 teaspoon Dijon mustard
8 (1-ounce) slices country white bread
4 (1-ounce) slices deli less-sodium turkey breast
4 (½-ounce) slices deli less-sodium ham
4 (½-ounce) slices reduced-fat cheddar cheese
8 (¼-inch-thick) slices tomato
Cooking spray
1. Combine mayonnaise and mustard in a small bowl. Spread about 1 teaspoon mayonnaise mixture over 1 side of each of 4 bread slices. Top each slice with 1 turkey slice, 1 ham slice, 1 cheese slice, and 2 tomato slices. Top with remaining bread slices.
2. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add sandwiches to pan; cook 4 minutes or until lightly browned. Turn sandwiches over; cook 2 minutes or until cheese melts. Yield: 4 servings (serving size: 1 sandwich).
CALORIES 237; FAT 5.8g (sat 1.8g, mono 0.9g, poly 0.9g); PROTEIN 18.4g; CARB 29.1g; Fiber 0.4g; CHOL 28mg; IRON 1.1mg; SODIUM 781mg; CALC 166mg
A Little More…
Add an extra slice of cheese for a cheesier, meltier sandwich. Another ½-ounce slice will add 46 calories.
NUTRITION NOTE
Lower-Salt Meats
It can be hard to find packaged deli meats that aren’t loaded with sodium. Some of these meats are cured in salt, which naturally increases the sodium content. But seeking out lower-sodium meats can lead to a real nutritional savings—some contain half the sodium of regular deli meats. If a lower-sodium variety isn’t available in your grocery store (in the prepackaged section or at the deli counter), read the nutrition label to find a brand with the lowest amount of sodium per serving—ideally less than 350 milligrams per 2-ounce serving.
Turkey Panini with Watercress and Citrus Aioli
Take your average turkey sandwich to the next level with a citrusy spread and a few minutes on the panini press. Pair with a tangerine (50 calories) for another hit of citrus flavor.
2 tablespoons canola mayonnaise
¼ teaspoon grated lime rind
¼ teaspoon grated lemon rind
1 teaspoon fresh lemon juice
¼ teaspoon freshly ground black pepper
1 garlic clove, minced
8 (1-ounce) slices white bread
½ pound deli-sliced smoked turkey (such as Boar’s Head)
2 cups trimmed watercress
4 (½-ounce) slices provolone cheese
Cooking spray
1. Heat a grill pan over medium-high heat.
2. Combine first 6 ingredients; spread evenly over 4 bread slices. Top evenly with turkey, watercress, cheese, and remaining 4 bread slices.
3. Coat grill pan with cooking spray. Arrange 2 sandwiches in pan. Place a cast-iron or heavy skillet on top of sandwiches; press gently to flatten. Cook 2 minutes on each side (leave cast-iron skillet on sandwiches while they cook). Repeat procedure with remaining 2 sandwiches. Yield: 4 servings (serving size: 1 sandwich).
CALORIES 304; FAT 11.8g (sat 2.7g, mono 2.8g, poly 3.6g); PROTEIN 21.3g; CARB 29g; FIBER 1.2g; CHOL 38mg; IRON 2mg; SODIUM 810mg; CALC 210mg
A Little More…
Add a 6-ounce carton of fat-free yogurt in your favorite flavor for an additional 100 calories.
NUTRITION NOTE
Canola Mayonnaise
Mayonnaise made with canola oil is a healthy choice. One tablespoon contains 45 calories (55 less than a tablespoon of full-fat mayonnaise) and no saturated fat. Plus, since it’s made with canola oil, it’s naturally rich in omega-3s.
Grown-Up Grilled Cheese Sandwiches
This luscious veggie-packed sandwich feels like an indulgence. Serve with a zesty dill pickle spear (6 calories).
Cooking spray
1 cup vertically sliced red onion
1 large garlic clove, minced
1 cup (4 ounces) reduced-fat shredded sharp white cheddar cheese (such as Cracker Barrel)
8 (1½-ounce) slices hearty white bread (such as Pepperidge Farm)
2 cups fresh spinach leaves
8 (¼-inch-thick) slices tomato
6 slices center-cut bacon, cooked
1. Heat a large nonstick skillet over medium-low heat. Coat pan with cooking spray. Add 1 cup onion and garlic; cook 10 minutes or until tender and golden brown, stirring occasionally.
2. Sprinkle 2 tablespoons cheese over each of 4 bread slices. Top each slice with ½ cup spinach, 2 tomato slices, 2 tablespoons onion mixture, and 1½ bacon slices. Sprinkle each with 2 tablespoons cheese; top with remaining 4 bread slices.
3. Heat pan over medium heat. Coat pan with cooking spray. Place sandwiches in pan, and cook 3 minutes on each side or until golden brown and cheese melts. Yield: 4 servings (serving size: 1 sandwich).
CALORIES 376; FAT 11g (sat 5.3g, mono 4.8g, poly 0.6g); PROTEIN 20.2g; CARB 50.3g; Fiber 3.3g; CHOL 24mg; IRON 2.9mg; SODIUM 876mg; CALC 308mg
A Little More…
For a weekend meal, pair the sandwich with a sweet-tart hard cider. A 12-ounce bottle will add 172 calories to this lunch.
QUICK FIX
Basketball
Call some friends or grab your kids and head outside for a game of basketball. Thirty minutes of shooting hoops can burn more than 200 calories.
Grilled Vegetable Pitas with Goat Cheese and Pesto Mayo
Pair this with baked potato chips. A 1-ounce serving will add 150 calories to the meal.
4 (4-inch) portobello mushroom caps (about ½ pound)
2 medium red bell peppers, quartered
1 medium Vidalia or other sweet onion, cut into 4 slices
Cooking spray
¼ teaspoon kosher salt
⅛ teaspoon freshly ground black pepper
2¼ teaspoons balsamic vinegar
¼ cup reduced-fat mayonnaise
1 tablespoon commercial pesto
2 whole-wheat pitas, cut in half
4 green leaf lettuce leaves
½ cup (2 ounces) crumbled goat cheese
1. Prepare grill to medium-high heat.
2. Arrange mushrooms, gill sides up; bell pepper quarters; and onion slices on a baking sheet. Coat vegetables with cooking spray. Sprinkle evenly with salt and black pepper. Drizzle vinegar over mushrooms. Place vegetables on grill rack; grill 5 minutes on each side or until tender.
3. Combine mayonnaise and pesto. Spread 1 tablespoon mayonnaise mixture into each pita half. Stuff each pita half with 1 lettuce leaf, one-fourth of grilled vegetables, and 2 tablespoons cheese. Serve immediately. Yield: 4 servings (serving size: 1 stuffed pita half).
CALORIES 220; Fat 7.3g (sat 2.5g, mono 1.6g, poly 1.6g); PROTEIN 8.9g; CARB 33.7g; Fiber 5.8g; CHOL 7mg; IRON 2.1mg; SODIUM 505mg; CALC 62mg
A Little More…
This sandwich would also be great paired with the Carrot and Cabbage Slaw. That addition will provide 45 calories.
QUICK FIX
Child’s Play
Remember how as a child you didn’t “exercise”? Exercise was effortless and as natural as breathing. Experts recommend bringing back that sense of fun and freedom to help you incorporate fitness into your daily life. Try it. During a 30-minute game of kickball or 30 minutes of rollerskating or rollerblading, you’ll burn about 250 calories.
Butternut Squash Soup
Serve this with a simple side salad made of 1 cup of spinach, 1 thin slice of onion, and 1 tablespoon of your favorite light vinaigrette (41 calories) to round out this lunch.
SOUP
1 tablespoon butter
3½ cups cubed peeled butternut squash (about 1½ pounds)
¾ cup chopped carrot
½ cup chopped sweet onion
2½ cups fat-free, lower-sodium chicken broth
¼ cup half-and-half
⅛ teaspoon salt
TOASTS
4 (1-ounce) slices French bread
3 ounces thinly sliced Swiss cheese
1. To prepare soup, melt butter in a large saucepan over medium-high heat. Add squash, carrot, and onion; sauté 12 minutes. Add chicken broth, and bring to a boil. Cover, reduce heat, and simmer 30 minutes. Remove from heat; stir in half-and-half and salt.
2. Preheat broiler.
3. Place squash mixture in a blender. Remove center piece of blender lid (to allow steam to escape), and secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth.
4. To prepare toasts, arrange French bread on a baking sheet. Broil 1 minute or until lightly toasted. Turn bread over, and top evenly with Swiss cheese. Broil 1 minute or until bubbly. Serve toasts with soup. Yield: 4 servings (serving size: about 1 cup soup and 1 toast).
CALORIES 297; FAT 10.7g (sat 6.7g, mono 2.3g, poly 0.4g); PROTEIN 11.8g; CARB 42.4g; FIBER 4.9g; CHOL 33mg; IRON 2.3mg; SODIUM 645mg; CALC 315mg
A Little More…
Serve yourself a larger portion of soup for a bigger meal. A 1¼-cup serving of soup provides 371 calories.
NUTRITION NOTE
Butternut Squash
Butternut squash is naturally fat- and cholesterol-free. It’s a good source of fiber, potassium, and magnesium, and an excellent source of vitamins A and C.
Gazpacho with Shrimp and Avocado Relish
Enjoy a cool summer soup with freshly cooked shrimp and a creamy avocado relish for a quick meal. The shrimp add protein, making this the perfect one-dish lunch. Pair with a warm slice of grilled garlic bread, perfect for dipping, for 114 calories.
SOUP
1 pound peeled and deveined large shrimp
¾ cup chopped red bell pepper
¼ cup chopped fresh cilantro
3 tablespoons chopped red onion
2 tablespoons fresh lemon juice
¾ teaspoon salt
½ teaspoon hot pepper sauce
1 pound plum tomatoes, seeded and chopped
1 medium cucumber, peeled and chopped
1 garlic clove
1 (11.5-ounce) can low-sodium vegetable juice
RELISH
¼ cup finely chopped red bell pepper
2 tablespoons chopped fresh cilantro
1 tablespoon finely chopped red onion
1 teaspoon fresh lemon juice
1 ripe peeled avocado, diced
1. To prepare soup, cook shrimp in boiling water 2 minutes or until done. Drain and rinse under cold water; coarsely chop shrimp.
2. Combine ¾ cup bell pepper and next 9 ingredients in a blender; process until smooth. Stir in shrimp.
3. To prepare relish, combine ¼ cup bell pepper and next 4 ingredients. Top soup with relish. Yield: 4 servings (serving size: 1 cup soup and about ⅓ cup relish).
CALORIES 250; Fat 9g (sat 1.4g, mono 4.6g, poly 1.7g); PROTEIN 26g; CARB 17.5g; FIBER 6.2g; CHOL 172mg; IRON 3.9mg; SODIUM 675mg; CALC 105mg
Grilled Garlic Bread
4 (1-ounce) slices French bread
1 tablespoon olive oil
1 garlic clove, halved
1. Heat a grill pan over medium-high heat. Brush bread evenly with olive oil. Add bread to pan; cook 1½ minutes on each side. Rub toast with cut sides of garlic; discard garlic. Yield: 4 servings (serving size: 1 slice).
CALORIES 112; FAT 3.9g (sat 0.6g, mono 2.6g, poly 0.6g); PROTEIN 3.3g; CARB 16g; FIBER 0.7g; CHOL 0mg; IRON 1.1mg; SODIUM 184mg; CALC 13mg
A Little More…
Add a 1-ounce slice of mozzarella to your slice of Grilled Garlic Bread for a cheesier side. It’ll add 90 calories to your meal.
NUTRITION NOTE
Avocado
While avocados may be high in fat, the majority of it is good-for-your-heart unsaturated fat. They’re also a good source of fiber, vitamin C, and other nutrients, such as thiamine and riboflavin.
Make this soup the night before to allow time for its flavors to develop. Pour hot servings into a thermos to take for lunch, or reheat individual portions in the microwave as needed. Serve with a 1.5-ounce slice of crusty bread (123 calories) to soak up the soup.
Cooking spray
2 cups chopped onion (about 1 large)
1 pound chuck steak, trimmed and cut into ½-inch cubes
1½ cups chopped peeled carrot (about 4)
1 cup chopped celery (about 4 stalks)
5 garlic cloves, minced
1 cup uncooked pearl barley
5 cups fat-free, lower-sodium beef broth
2 cups water
½ cup no-salt-added tomato puree
½ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
2 bay leaves
1. Heat a large Dutch oven over medium heat. Coat pan with cooking spray. Add chopped onion and beef to pan; cook 10 minutes or until onion is tender and beef is browned, stirring occasionally. Add chopped carrot and chopped celery to pan; cook 5 minutes, stirring occasionally. Stir in garlic; cook 30 seconds. Stir in barley and remaining ingredients, and bring to a boil. Cover, reduce heat, and simmer 40 minutes or until barley is done and vegetables are tender. Discard bay leaves. Yield: 6 servings (serving size: 1¾ cups).
CALORIES 275; FAT 5g (sat 1.6g, mono 2.3g, poly 0.5g); PROTEIN 21.8g; CARB 36g; 1 8g; CHOL 43mg; IRON 3.1mg; SODIUM 649mg; CALC 57mg
A Little More…
For a heartier serving, portion out a 2-cup serving. This slightly larger portion will contain 314 calories.
NUTRITION NOTE
Lower-Sodium Broth
Purchased broths can harbor lots of sodium, so read the label and choose one that contains 700 milligrams of sodium or less per cup. The easiest way is to pick up a brand labeled lower-sodium. But be aware that some broths, particularly organic brands, contain less sodium but aren’t always labeled that way, so read the label closely so you know what you’re buying.
Broccoli and Chicken Noodle Soup
If the broccoli florets are large, break them into smaller pieces; they’ll cook more quickly. Count on having this lunch on the table in about 40 minutes, and serve this soup the moment it’s done for the best results. In fact, if you wait, you’ll find it gets thicker with time. If you’d like to make it ahead to take for a weekday lunch, you will want to thin the soup with a little chicken broth or milk to the desired consistency. For a crunchy side, serve with wheat crackers—a serving of 6 will add 79 calories.
Cooking spray
1 cup presliced mushrooms
1 garlic clove, minced
3 tablespoons butter
1.1 ounces all-purpose flour (about ¼ cup)
4 cups 1% low-fat milk
1 (14-ounce) can fat-free, lower-sodium chicken broth
4 ounces uncooked vermicelli, broken into 2-inch pieces
2 cups (8 ounces) shredded light processed cheese (such as Velveeta Light)
4 cups (1-inch) cubed cooked chicken breast
3 cups small broccoli florets (8 ounces)
1 cup half-and-half
1 teaspoon freshly ground black pepper
¾ teaspoon salt
1. Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion, mushrooms, and garlic to pan; sauté 5 minutes or until liquid evaporates, stirring occasionally. Reduce heat to medium; add butter to mushroom mixture, stirring until butter melts. Sprinkle mushroom mixture with flour; cook 2 minutes, stirring occasionally. Gradually add milk and broth, stirring constantly with a whisk; bring to a boil. Reduce heat to medium-low; cook 10 minutes or until slightly thick, stirring constantly. Add pasta to pan; cook 10 minutes. Add cheese to pan, and stir until cheese melts. Add chicken and remaining ingredients to pan; cook 5 minutes or until broccoli is tender and soup is thoroughly heated. Yield: 10 servings (serving size: 1 cup).
CALORIES 317; FAT 12.3g (sat 6.8g, mono 2.9g poly 0.9g); PROTEIN 27.5g; CARB 23.8g; FIBER 1.9g; CHOL 74mg; IRON 1.6mg; SODIUM 723mg; CALC 179mg
A Little More…
This soup makes a lot, so bulk up your meal with a larger portion. A 1¼-cup serving of soup contains 396 calories.
NUTRITION NOTE
Broccoli
A serving of steamed broccoli offers more than a day’s worth of vitamin C, as well as 15 percent of your daily fiber needs, vitamin A, and heart-healthy folate and potassium, all in a low-calorie package.
Chili con Carne
A traditional Texas-style chili, this stew packs a smoky punch from mildly spicy poblanos and a hot chipotle chile. Rinsing the chipotle mellows the heat; skip that step for more fire.
8 poblano chiles
3 pounds boneless chuck roast, trimmed and cut into ½-inch cubes
1½ teaspoons salt
½ teaspoon black pepper
3 tablespoons all-purpose flour
2 tablespoons olive oil, divided
3 cups chopped onion
4 garlic cloves, minced
3 cups chopped seeded peeled plum tomato (about 10 medium)
1 tablespoon dried oregano
1 tablespoon ground cumin
1 chipotle chile, canned in adobo sauce
3 tablespoons chopped fresh cilantro
6 tablespoons reduced-fat shredded cheddar cheese
1. Preheat broiler.
2. Place poblanos on a foil-lined baking sheet; broil 8 minutes or until charred, turning after 6 minutes. Place poblanos in a zip-top plastic bag; seal. Let stand 15 minutes. Peel and cut chiles into 1-inch pieces.
3. Sprinkle beef with salt and black pepper; dredge in flour. Heat 1 tablespoon olive oil in a Dutch oven over medium-high heat. Add half of beef to pan; sauté 5 minutes, turning to brown on all sides. Remove from pan. Repeat procedure with remaining oil and beef.
4. Reduce heat to medium. Add onion to pan; cook 12 minutes, stirring occasionally. Add garlic; cook 3 minutes, stirring frequently. Return beef to pan. Stir in tomato, oregano, and cumin; bring to a simmer. Cover and cook 1 hour, stirring occasionally. Stir in poblanos; simmer 45 minutes or until beef is tender, stirring occasionally. Rinse, seed, and chop chipotle. Stir in chipotle and cilantro. Sprinkle with cheese. Yield: 10 servings (serving size: about 1 cup chili and about 2 teaspoons cheese).
CALORIES 360; FAT 20.9g (sat 7.6g, mono 9.3g, poly 1.1g); PROTEIN 29.2g; CARB 13.8g; FIBER 2.6g; CHOL 84mg; IRON 3.6mg; SODIUM 442mg; CALC 83mg
A Little More…
Serve this chili with a side of your favorite cornbread. Recipes vary, but on average, a 2-ounce piece will add about 175 calories to your meal.
NUTRITION NOTE
Making Healthy Chili
One way to add lots of flavor without lots of calories is using chile peppers in your chili. There are hundreds of options, and each contributes a slightly different flavor, from fruity to bitter, with varying levels of heat. For example, poblanos offer mild heat and a fruity taste. Jalapeños have a sharp, acidic flavor and a medium heat level—if you want to tame the heat, remove the seeds and membranes on the inside walls. Or use serranos to crank up the heat even more.