HEALTHY RECIPES FOR NON-FASTING DAYS: LUNCH

Note on Non-Fasting Day Recipes: The recipes for non-fasting days are low in calories but suitable for guests or the entire family, so we’ve created most of them to make four servings. If you like, you can either halve the ingredients or freeze extra servings for easy reheating on another day.

Shrimp and Cranberry Salad

Dried cranberries add a tart touch of flavor to this fresh shrimp salad. Using steamed shrimp from your seafood counter makes this a very fast lunch to prepare.

• 1 dozen large (26–30 count) cooked shrimp, peeled and deveined • ¼ cup lime juice • ¼ teaspoon ground cumin • ¼ teaspoon paprika • 2 cups chopped romaine lettuce

• ½ cup sliced red onion • ½ yellow bell pepper, chopped • ½ orange bell pepper, chopped • ¼ cup dried cranberries • ¼ cup of your favorite homemade or store-bought balsamic vinaigrette

In a small bowl, toss the shrimp with the lime juice, cumin, and paprika, and let them sit for 30 minutes in the refrigerator. Drain.

In a large bowl, combine the lettuce, onion, bell peppers, and cranberries until evenly combined.

Add the marinated shrimp and balsamic vinaigrette and toss again. Divide between 4 salad plates and serve.

Yields 4 servings.

Tuna and Bean Salad Pockets

This light but filling recipe is a great one for workday lunches. It packs well and the flavor gets better the longer it has a chance to sit, so prepare the salad the night before and pop it into a pita pocket and then into your lunch bag in the morning.

• 4 whole wheat pita pockets • 1 (6-ounce) can tuna packed in water, drained • ½ (15-ounce) can pinto beans, rinsed and drained • ¼ cup diced white onion

• 2 tablespoons light mayonnaise • 1 teaspoon spicy brown mustard • ½ teaspoon celery seed • ½ teaspoon freshly ground black pepper • 1 cup chopped romaine lettuce

If the pitas are unsliced, slice them so that there is a pocket-like opening, being careful not to cut through the sides or bottoms.

In a small mixing bowl, combine the tuna, pinto beans, onion, mayonnaise, mustard, celery seed, and pepper; mix well.

Divide the lettuce between the pita pockets, then fill each one with one-quarter of the tuna salad.

Yields 4 servings.

Chicken Breast with Roasted Summer Veggies

This recipe reheats well, so prepare it on a weekend or in the evening and pack in individual containers to take for your lunch during the week. Experiment with other seasonal vegetables to vary the flavors.

• 4 (4- to 5-ounce) skinless chicken breasts • 1 teaspoon plus 1 tablespoon olive oil, divided • 1 teaspoon salt, divided • ½ teaspoon freshly ground black pepper, divided • ½ teaspoon ground turmeric

• 1 medium zucchini, thinly sliced • 2 yellow squash, thinly sliced • 1 medium white onion, sliced ½ inch thick • 1 pint cherry tomatoes • 1 teaspoon dried parsley • 1 teaspoon dried oregano

Preheat the oven to 400 degrees F and line a baking pan with aluminum foil.

Rub both sides of the chicken breasts with 1 teaspoon of the olive oil and season them with ½ teaspoon of the salt, ¼ teaspoon of the pepper, and the turmeric. Place the chicken on the pan.

In a medium bowl, combine the zucchini, squash, onion, and tomatoes. Add the parsley and oregano and then drizzle with the remaining 1 tablespoon olive oil. Toss the vegetables well until they are evenly coated, and spread around the chicken breasts on the pan.

Bake in the center of the oven for 15 minutes, turn over the chicken and stir the vegetables, and then bake for 10 to 12 minutes more, or until the chicken juices run clear.

To serve, place 1 breast on each plate and top with one-quarter of the vegetables.

Yields 4 servings.

Easy Chicken Pasta Soup

Boil the pasta a day or two ahead of time and after draining, place it in a resealable bag in the fridge until ready to use. This bit of prep work makes this soup a lunch that takes just ten minutes to make.

• 3 cups chicken stock • 1 cup frozen green beans • 1 cup frozen sliced carrots • 1 (6-ounce) can flaked chicken, drained • 1 teaspoon chopped fresh tarragon

• 1 teaspoon fresh thyme leaves • ½ teaspoon salt • ¼ teaspoon freshly ground black pepper • 1 cup cooked mini-shell pasta • ½ cup shredded Parmesan cheese

In a large saucepan, bring the chicken stock to a boil over high heat. Add the green beans and carrots, and reduce the heat to medium. Cover and let simmer for 5 minutes.

Add the chicken, tarragon, thyme, salt, and pepper, and simmer for 4 minutes more. Remove the pan from the heat and stir in the cooked pasta.

To serve, divide between 4 bowls and top with the Parmesan.

Yields 4 servings.

Seafood-Stuffed Avocadoes

This is a great light lunch, especially during the warmer months. You can prepare the filling up to three days ahead and just assemble the dish when you’re ready to eat.

• 1 cup cooked cocktail shrimp • 8 ounces imitation flaked crabmeat, chopped • 1 stalk celery, finely chopped • ½ red bell pepper, chopped • ½ red onion, chopped • 2 scallions, sliced

• 2 tablespoons light mayonnaise • 1 tablespoon plain yogurt • ¼ teaspoon dry mustard • 2 tablespoons chopped fresh parsley • ½ teaspoon freshly ground black pepper • 2 avocados • 1 teaspoon lemon juice

In a medium mixing bowl, combine the shrimp, crabmeat, celery, bell pepper, onion, and scallions; mix well.

In a small bowl, combine the mayonnaise, yogurt, dry mustard, parsley, and black pepper, and stir with a fork until well combined.

Combine the mayonnaise mixture with the seafood filling until well blended.

Cut the avocados in half, remove the pits, and wipe the flesh with the lemon juice. Fill each avocado half with one-quarter of the seafood filling and serve.

Yields 4 servings.

Chopped BLT Salad

This salad lets you enjoy all the flavors of the classic BLT sandwich without going overboard on fat and calories. Using turkey bacon and croutons (instead of bread) go a long way toward making this a healthier way to have a BLT.

• 4 slices turkey bacon • 2 cups chopped iceberg lettuce • 2 medium tomatoes, diced

• ½ cup plain croutons • 1 tablespoon mayonnaise • 1 tablespoon light Italian dressing

Prepare the turkey bacon in the microwave according to package directions. Allow it to drain on paper towels and cool for 5 minutes.

Meanwhile, combine the lettuce, tomatoes, and croutons in a large bowl.

In a small cup, stir together the mayonnaise and Italian dressing (it will be thick).

Crumble the bacon and add to the salad. Pour the dressing over all and stir well until the salad is well coated. Divide between 2 plates and serve.

Yields 2 servings.

Power-Packed Green Smoothie

Even if you don’t have time for much of a lunch, you’ll still have time to get a heaping helping of vitamins and minerals in the form of this smoothie. The healthy fat from the avocado and the fiber from the vegetables mean you’ll feel satisfied, too.

• 1 medium cucumber, peeled and chopped • 2 cups fresh baby spinach • ½ cup fresh parsley

• 1 cup carrot juice • ½ teaspoon salt • 2 dashes red pepper hot sauce • ½ avocado, chopped

Combine the cucumber, spinach, parsley, carrot juice, salt, and hot sauce in a blender and blend on high until smooth.

Add the avocado and blend on medium speed until smooth. Divide between 4 glasses and serve immediately.

Yields 4 servings.

Toasted Ham, Swiss, and Arugula Sandwiches

This toasted sandwich omits the fat of the typical grilled ham and cheese and adds a lot more crunch. Served with a light soup or a salad, this is a delicious and healthy lunchtime meal.

• 8 slices reduced-calorie whole wheat bread • 2 teaspoons Dijon mustard

• 1 pound (about 16 slices) thinly sliced lean deli ham • 8 slices reduced-fat Swiss cheese • 1 cup fresh arugula

Preheat the oven to 350 degrees F.

Spread 4 slices of the bread with the Dijon mustard, and top with about 4 slices of ham and 2 slices of cheese.

Top each with ¼ cup arugula and place the remaining bread slices onto the sandwiches. Bake in the center of the oven for 5 minutes, turn over, and then bake for 3 minutes more, or until the bread is golden and the cheese is melted. Cut each sandwich in half and serve hot.

Yields 4 servings.

Quick and Light White Bean Chili

This chili takes no time (and only one pan) to cook, and it tastes even better the next day. It also freezes well, so make a double batch to portion and store in the freezer for busy days.

• 1 teaspoon olive oil • 1 pound freshly ground turkey breast • 1 teaspoon chili powder • 1 teaspoon salt • ½ teaspoon freshly ground black pepper

• ½ teaspoon ground cumin • 1 cup diced white onion • 2 tablespoons chopped fresh cilantro • 2 (15-ounce) cans great northern beans, undrained • 2 cups chicken stock

In a medium heavy saucepan, heat the olive oil over medium-high heat. Add the turkey, chili powder, salt, pepper, and cumin and sauté and saute for 7 to 8 minutes, chopping often with the spatula, until the turkey is cooked through.

Add the onion and sauté for 1 minute more before adding the cilantro, beans with liquid, and chicken stock. Bring to a boil, then reduce the heat to low, cover, and let simmer for 15 minutes. Divide between 4 soup bowls and serve hot.

Yields 4 servings.

Vegetable Market Scramble

There’s nothing wrong with breakfast for lunch. This dish cooks up in just a few minutes and will keep you going all day long.

• 1 teaspoon olive oil • ½ red bell pepper, diced • ½ cup diced white onion • 1 cup sliced fresh mushrooms

• ½ teaspoon salt • ¼ teaspoon freshly ground black pepper • 8 large eggs, beaten

In a large heavy skillet, heat the olive oil over medium heat. Add the bell pepper, onion, mushrooms, salt, and pepper and sauté for 5 minutes, stirring frequently.

Pour the eggs over all and scramble, stirring constantly, for about 3 minutes, or until the eggs are set. Divide between 4 plates and serve hot.

Yields 4 servings.

Eggplant, Hummus, and Goat Cheese Sandwiches

Grilled slices of eggplant replace deli meats, and hummus adds protein and fiber while taking the place of mayonnaise. Try this classic Greek recipe and bring a Mediterranean flair to your lunch table.

• 1 medium eggplant, sliced ½ inch thick • Sea salt • 2 tablespoons olive oil • Freshly ground black pepper • 5 to 6 tablespoons hummus

• 4 slices whole wheat bread, toasted • 1 cup baby spinach leaves • 2 ounces goat cheese or feta cheese, softened

Preheat a gas or charcoal grill to medium-high heat.

Salt both sides of the sliced eggplant, and let it sit for 20 minutes to draw out the bitter juices. Rinse the eggplant and pat dry with a paper towel.

Brush the eggplant with the olive oil and season to taste with salt and pepper.

Grill the eggplant until lightly charred on both sides but still slightly firm in the middle, 3 to 4 minutes per side.

Spread the hummus on 2 slices of the bread and top with the spinach leaves, goat cheese, and eggplant. Top with the remaining slices of bread and serve warm.

Yields 2 servings.