SOUPS

SALADS

SANDWICHES


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LUNCH

A cup of soup and a salad is a perfect choice for lunch!


SOUPS

Creamy Asparagus Soup

Ingredients
1 pound fresh asparagus, tough ends removed and stalks cut into 1-inch
pieces.
1/2 cup chopped onion
2 (14.5 oz). cans reduced-sodium chicken or vegetable broth
2 bay leaves
1 cup nonfat milk
3 tablespoons cornstarch
1/2 cup nonfat sour cream
1 teaspoon fresh lemon juice
1/2 teaspoon salt
1/4 teaspoon ground black pepper

Procedure
In a large saucepan, combine asparagus, onion and 1 can of broth. Set pan over high heat and bring to a boil. Reduce heat, partially cover and simmer 8-10 minutes, until asparagus is tender.
Cut off asparagus tips and set aside. In a blender, puree remaining asparagus mixture until smooth. Return puree to pan, add remaining broth and bay leaves and bring to a simmer. Whisk together milk and cornstarch and simmer 2 minutes, until mixture thickens, stirring constantly. Place sour cream in a small bowl. Add a spoonful of asparagus mixture and stir to heat sour cream. Add sour-cream mixture to saucepan along with lemon juice, salt and pepper. Simmer 1 minute, to heat through. Remove bay leaves and discard. Ladle soup into bowls and top with reserved asparagus tips. Serving is 1 1/2 cups.

Nutritional Information
Calories: 123
Serves: 4
1 g fat, 0 sat. fat
19g carb
10g protein
2g fiber
134 mg calcium
1 mg iron
760 mg sodium

 

SALADS

Moroccan- Spiced Salmon Salad

12 oz. salmon fillet
1 1/2 cups boiling water
1 cup instant couscous
2 carrots, peeled and thinly sliced
2 red or yellow peppers, chopped
1/3 chopped fresh cilantro
2 tablespoons olive oil
2 teaspoons ground cumin
1 teaspoon salt
1/2 teaspoon ground coriander
1/2 teaspoon ground ginger
1/4 teaspoon ground cinnamon

Heat broiler. Place salmon fillet skin side down on broiler pan. season with salt and pepper. Broil 5 to 8 minutes, or until fish flakes easily when tested with a fork. Meanwhile, in a large heatproof bowl, pour boiling water over couscous; cover with plastic wrap and let stand 5 minutes. Fluff with fork and stir in remaining ingredients. Using fork, flake salmon into bite size pieces, fold salmon into couscous.
Makes 4 servings

Nutritional information
458 calories, 30g protein, 44g carb., 10g monounsaturated fat, 3 g
polyunsaturated fat, 3g saturated fat, 5g fiber

Asian Cucumber Salad

2 cucumbers, peeled, cut lengthwise, seeded and sliced into thin half moons (about 2 cups)
1 teaspoon salt
1 tablespoon sugar
1 tablespoon soy sauce
1/4 cup rice wine vinegar
1 teaspoon sesame oil
2 teaspoons sesame seeds

In a large bowl, combine first 6 ingredients. Sprinkle with sesame seeds; toss well to coat. Cover and chill for 20 minutes before serving. Makes four servings

Nutritional Information
57 calories, 2g protein, 7g carb., 2g fat, 1g fiber

Citrus Couscous with Chicken, Mint and Almonds

2 cups orange juice
1/2 teaspoon salt
1 package (10 oz.) couscous
1 onion finely diced
1 tablespoon plus 1 teaspoon extra virgin olive oil
1 package (10 oz.) preroasted and carved chicken-breast pieces
1/3 cup chopped fresh mint
1/2 cup slivered almonds, toasted

In a medium saucepan over high heat, bring juice and salt to a boil.
Immediately remove from heat and stir in couscous. Cover and let stand for 5 minutes. Meanwhile, in a small skillet over medium-high heat, sauté onion in hot oil for 5 minutes. Fluff couscous with a fork and stir in onion. Let cool. Stir in chicken, mint and almonds.
Makes 6 servings.

Nutritional Information
350 calories, 22 g protein, 49g carbohydrate, 10g fat, 4 g fiber

 

SANDWICHES

Fried Egg and Ham Sandwich

Healthy additions: 1/2 cup raspberries, 8 ounces low-fat milk
1 teaspoon butter
1 egg
1 whole-wheat English muffin, toasted
1 ounce lean ham
Hot sauce or salsa, optional

In a small nonstick skillet over medium-low heat, melt the butter. Crack the egg into a bowl and slide it gently into the skillet so as to avoid breaking the yolk. Cook 1 1/2 minutes or until white is set. Using a pliable spatula, gently flip and cook another 15 seconds. Transfer to the muffin, cover with ham, and season with a few drops of hot sauce or a spoonful of salsa, if desired. Makes 1 serving

Nutritional Information
without healthy additions: 281 calories, 18g protein, 28g carbohydrate, 5g fat, 4g fiber
with healthy additions: 413 calories, 26g protein, 46g carb., 6g fat, 9g fiber

Tomato and Olive Bruschetta

8 slices crusty Italian bread
1 garlic clove, peeled
4 teaspoons extra-virgin olive oil
1/2 cup pitted oil cured black olives
1 pint cherry or grape tomatoes
4 tablespoons capers, drained
1 tablespoon fresh lemon juice

Using your broiler, toaster oven or outdoor grill, toast bread on both
sides. Rub one side with garlic. Drizzle with oil; set aside. In a food
processor, chop olives and tomatoes (do not puree them). Stir in capers and lemon juice. Evenly divide olive mixture among bread slices. Makes 4 servings

Nutritional information (2 pieces)
239 calories
3 g protein
35g carb,
5g monounsaturated fat
1g polyunsaturated fat
1g saturated fat
3g fiber

Mediterranean Turkey Wrap

1 avocado, pitted and sliced into 16 wedges
1 teaspoon fresh lemon juice
4 sun-dried tomato- or spinach flavored flour tortillas (10 1/2 inch
diameter)
12 thin slices deli roast turkey breast (about 8 oz.)
1 large tomato cut into 8 thin slices
1/4 cup mild tomato salsa
1/4 cup plain nonfat yogurt
In a small bowl, toss avocado and lemon juice to prevent discoloration.
Place tortillas on your work surface. Top the right half of each with 3
slices turkey, 2 slices tomato and 4 slices avocado. In a small bowl,
combine salsa and yogurt; drizzle on top of avocado. Season with salt and pepper. Roll up tortillas, beginning on the filled side. Makes 4 wraps.

Nutritional information
365 calories, 15g protein, 48g carb, 8g monounsaturated fat, 2g
polyunsaturated fat, 2g saturated fat, 5 g fiber.


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