Lunch

Lunches

Who has time to make a decadent lunch? Here are some easy recipes or my go-to fast food
100% whole wheat tortilla or bread
avocado
Whatever veggies- tomatoes, lettuce, cucumbers etc.
lean turkey or no meat
low fat cheese usually provolone or swiss 

or if you have more time get a salad
make it with quinoa 
always ask for dressing on the side!


Veggie Pizza

Photo: Mitch Mandel

"This is a filling snack or lunch that gives you the satisfaction of pizza without the fat. You can load as many veggies onto the muffin as it will hold, and you'll be surprised how much 1/8 cup shredded mozzarella really is when melted. It's a fairly healthy, guilt-free lunch. By the way, kids love it, too - at least mine always have."

Ingredients

Serves:  Prep:  10min |Cook: 3min |Total: 13min
              

Directions

1.
Preheat the oven or toaster oven to 350°F.
2.
Toast the muffin halves. Evenly divide the sauce, mushrooms, bell pepper, onion, and cheese between the muffin halves.
3.
Bake for 3 minutes, or until the cheese is melted.

Nutritional Facts per serving

CALORIES194.7 CAL

FAT3.2 G

SATURATED FAT1.7 G

CHOLESTEROL7.5 MG

SODIUM665.4 MG

CARBOHYDRATES32.3 G

TOTAL SUGARS6 G

DIETARY FIBER3.7 G

PROTEIN10.8 G



Maria's Deviled Egg Salad


This cool and easy recipe tastes just like deviled eggs but isn't fussy or showy--it's just good egg salad.

Ingredients

Serves:  Prep:  5min |Cook: 15min |Total: 20min
              

Directions

1.
Boil the eggs for about 10 minutes. Cool and peel them. It's ok if they get mangled a bit.
2.
Put the eggs into a bowl and chop up with a knife and fork.
3.
Add the Mayo or Miracle Whip (my favorite).
4.
Add the yellow mustard and salt to taste.
5.
Stir it up and serve!
6.
If you want to add celery or olives, just chop them up and add in proportionally.
Recipe Tips
The fresher the eggs, the harder they are to peel! Sprinkle with paprika if you want to.
Serving Suggestions
Either serve this on squishy bread (crusts removed optional) or on a good toasted sourdough or whole wheat. Feel free to add watercress, arugula or lettuce to the sandwich.

Nutritional Facts per serving

CALORIES137.6 CAL

FAT10 G

SATURATED FAT2.7 G

CHOLESTEROL319.2 MG

SODIUM476.3 MG

CARBOHYDRATES2.5 G

TOTAL SUGARS1.1 G

DIETARY FIBER0.1 G

PROTEIN9.6 G




Broccoli and Tofu Stir- Fry With Toasted Almonds

Turn to tofu-pressed cooked soybeans-if you would like to cut the amount of saturated fat you eat from animal protein. Tofu tastes pleasant and mild, making it a good base ingredient to absorb vivid flavorings.

Ingredients

Serves:  Prep:  30min |Cook: 12min |Total: 1hr 12min
              

Directions

1.
Place the tofu on a plate, and top with a cutting board. Place several cans of food on the board to weight it down. Let the tofu rest for 30 minutes while water is squeezed out. Cut the tofu into small cubes.
2.
While the tofu drains, lightly steam the broccoli for about 5 minutes, or until crisp-tender. Set aside.
3.
Coat a wok or large skillet with vegetable oil spray. Set over high heat for 1 minute. Add 2 teaspoons of oil. When hot, add the tofu and cook for about 5 minutes, stirring constantly, until browned. Transfer to a shallow
4.
bowl.
5.
Add the remaining 1 teaspoon of oil to the wok, followed by the scallions, garlic, pepper, and broccoli. Stir-fry over medium-high heat for 2 minutes. Stir in the soy sauce, almonds, and tofu. Gently toss to combine. Serve each portion with 1/2 cup of brown rice.

Nutritional Facts per serving

CALORIES256.6 CAL

FAT8.5 G

SATURATED FAT1.1 G

CHOLESTEROL0 MG

SODIUM248.8 MG

CARBOHYDRATES31.6 G

TOTAL SUGARS1.6 G

DIETARY FIBER4.7 G

PROTEIN13.9 G
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