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Category: Sandwiches & Lunch Dishes

Pita with Cherry Tomato and Gorgonzola Salad

Pita with Cherry Tomato and Gorgonzola Salad

2 T. extra virgin olive oil

1 T. red wine vinegar

1 tsp. dijon mustard

1/2 tsp. sugar

1/2 tsp. kosher salt

1/4 tsp. freshly ground black pepper

8 C. mesclun greens, washed and spun dry

1/2 C. thinly sliced red onion, rinsed and drained

1/2 C. thinly sliced celery heart

1 C. cherry tomatoes, halved

4 ounces gorgonzola, feta, or other blue cheese, crumbled add to shopping list

4 whole wheat pitas, halved

 

Whisk together oil, vinegar, mustard, sugar, salt, and pepper. Lightly toss with salad greens. Add onion, celery, tomatoes, and cheese. Stuff pita halves with salad, and serve.

Crunchy Asian Chicken Salad

Crunchy Asian Chicken Salad

Crunchy Asian Chicken Salad

 

Salad:

1 1/2 C. finely diced cooked chicken meat (6 oz., about 1 1/2 breast halves)

6 canned peeled water chestnuts, rinsed and chopped

1 carrot, peeled and shredded

1 small celery rib, finely diced

1/2 C. diced apple, such as Gala or Golden Delicious (about 1/2 apple)

 

Dressing:

1 T. natural peanut butter or sesame tahini

1 T. seasoned rice vinegar

3/4 T. soy sauce

2 T. mayonnaise

1 T. minced fresh chives (optional)

1/4 C. roasted soy nuts or coarsely chopped unsalted peanuts

1 tsp. hot sesame oil (optional)

 

Combine the chicken, water chestnuts, carrot, celery and apple in a bowl and stir to mix. Whisk together the peanut butter, vinegar and soy sauce until smooth. Whisk in the mayonnaise and chives, if using, spoon the dressing over the salad, and mix well. Sprinkle with soy nuts just before serving.

Curried Barley and Shrimp Salad

Curried Barley and Shrimp Salad

1 tsp. curry powder

1/2 tsp. turmeric

1 C. barley

1 lb frozen peeled and deveined sm cooked shrimp, thawed and drained

1 1/2 C. seeded and diced tomatoes

1/2 C. chopped green bell pepper

1/2 C. chopped peeled cucumber

5 T. fresh lime juice

3 T. vegetable oil

2 tsp. seeded, finely chopped jalapeno chile pepper (wear plastic gloves when handling)

1 clove garlic, minced

1/4 tsp. salt

Romaine lettuce leaves

1/4 C. chopped fresh basil or cilantro

1 lime, quartered (garnish)

 

Combine curry, turmeric, and 3 C. of water in large saucepan and heat to a boil. Stir in barley. Cover and cook over low heat until water is absorbed and barley is tender, about 45 minutes. Transfer to colander. Rinse with cold water and drain well. In large bowl, combine barley, shrimp, tomatoes, bell pepper, and cucumber. In small bowl, whisk juice, oil, chile pepper (to taste), garlic, and salt until blended. Pour over barley mixture and toss. Spoon barley salad on top of lettuce and sprinkle with basil. Garnish with lime

 

Yield: 6 servings

Calories: 287

Fat: 9g

Fiber: 7g

 

Falafel

Falafel

Falafel

 

1 1/2 C. Chick Peas, cooked

1 Garlic Clove

1/4 C. Onion, chopped

1/4 C. Cilantro, chopped

3 T. Flour (I used whole wheat, but you could also use white flour)

1 tsp. Baking Powder

1/2 tsp. Cumin

Olive Oil

 

Place the first 7 ingredients in a food processor and puree. Make sure the mixture is thoroughly combined. Scrape down the sides of the mixture as needed.  With moist hands (so the mixture doesn’t stick to your hands) form patties with about 1 T. of the mixture and place on a plate while you form the remaining patties.  In a medium sauté pan, heat around 2 T. of oil over medium heat. You want the pan to have a thin coating of oil.  Add half of the patties to the pan and sauté for 4 minutes on each side or until golden (you may have to add a little more oil if your pan get too dry).  Remove the patties from the pan and place on a paper towel lined plate (to absorb any extra oil).  Cook the remaining patties.  Cool and serve with yogurt sauce.

 

Yogurt Tahini Sauce (Makes a little over 1/2 C.)

 

1/2 Yogurt

1 T. Lemon

1 T. Tahini (if your little one has a nut allergy, you could leave this out)

 

Place all the ingredients in a bowl and stir to combine.

Chicken-Green Chili Straws with Jalapeno-Honey Dip

Chicken-Green Chili Straws with Jalapeno-Honey Dip

Cooking spray

1 1/2 C. cooked chicken thigh meat, chopped

1/2 C. sour cream

1/3 C. shredded Mexican cheese blend (recommended: Kraft or Sargento)

1 (4-ounce) can diced green chiles

2 T. chopped fresh cilantro leaves

1 tsp. ground cumin

1 package egg roll wrappers

1 C. honey

3 T. chopped pickled jalapenos

1 T. cider vinegar

 

Preheat oven to 400 degrees F. Coat a large baking sheet with cooking spray. In a large bowl, combine chicken, sour cream, cheese, green chiles, cilantro, and cumin. Mix well to combine. Arrange egg roll wrappers on a flat surface. Place a small amount of filling in the lower third (towards 1 corner) of each wrapper. Fold over the bottom corner of the wrapper, tightly roll up 1 turn and then fold in the sides. Dip your finger in water and run it along the corner and edge. Tightly roll up the rest of the way, sealing the edges and seam shut. Place “straws” on prepared baking sheet and spray with cooking spray. Bake 10 to 12 minutes, until golden brown. Meanwhile, in a small bowl, combine honey, pickled jalapenos and vinegar. Mix well and serve alongside straws.

Thai Glazed Chicken Lettuce Wraps

Thai Glazed Chicken Lettuce Wraps

1 pound thin cut chicken breast meat, available packaged in meat case of market

Grill seasoning (recommended: Montreal Seasoning by McCormick)

2 T. vegetable oil, 2 turns of the pan

2 T. minced ginger root

4 cloves garlic, minced

1 large red bell pepper, seeded and very thinly sliced

1 C. packaged shredded cabbage and carrot mix

3 scallions, chopped on an angle

1/2 C. plum sauce

2 C. basil leaves, loosely packed

1 T. fish sauce

1/2 head iceberg lettuce, cut into half again

1/2 seedless cucumber, chopped

 

Thinly slice the chicken into strips and sprinkle with grill seasoning. Heat a large skillet to screaming hot. Add vegetable oil, then chicken. Cook chicken 2 minutes, stirring constantly. Add the ginger, garlic, peppers, cabbage and carrot mix and scallions and stir-fry another 2 minutes. Add plum sauce to glaze the mixture, toss 1 minute, then add basil and wilt leaves. Add fish sauce and turn to coat. Transfer cooked chicken and vegetables to a bowl. Place spoonfuls of chicken into a piece of lettuce with cucumber and fold lettuce over to eat, like small tacos.

Chicken Salad with Peanut-Lime Vinaigrette

Chicken Salad with Peanut-Lime Vinaigrette

1 pound cooked chicken (from rotisserie chicken, leftover roast chicken, or from the deli section of the supermarket), cubed

1 C. diced fresh tomatoes

1/2 C. diced celery

1/4 C. diced red onion

1/2 C. Thai Peanut Sauce, recipe follows

1/4 C. light mayonnaise

2 T. fresh lime juice

Salt and freshly ground black pepper

6 C. shredded lettuce

1/4 C. chopped dry-roasted peanuts

 

In a large bowl, combine the chicken, tomatoes, celery, and onion. Add the peanut sauce, mayonnaise, and lime juice and toss to combine. Season with salt and pepper. (At this point, you can refrigerate the salad for up to 3 days.) Place the lettuce on 4 individual plates and top with the chicken mixture. Sprinkle the peanuts over the top just before serving.

 

Thai Peanut Sauce:

 

3 C. reduced-sodium beef broth

2 T. reduced-sodium soy sauce

2 T. creamy peanut butter

2 tsp. toasted sesame oil

1 tsp. hot sauce

 

In a medium saucepan, whisk together the sauce ingredients until well blended and set the pan over medium heat. Bring to a simmer and let simmer for 10 minutes. The leftover peanut sauce will keep in the refrigerator up to 4 days or in the freezer up to 3 months; thaw completely in the refrigerator or microwave for about 3 minutes on LOW before using.

Chinese Chicken Salad with Red Chile Peanut Dressing

Chinese Chicken Salad with Red Chile Peanut Dressing

1/4 C. rice wine vinegar

2 T. smooth peanut butter

1 T. chopped fresh ginger

2 tsp. chipotle pepper puree

1 T. soy sauce

1 T. honey

2 tsp. toasted sesame oil

1/2 C. canola oil

Salt and freshly ground pepper

1/2 head Napa cabbage, shredded

1/2 head romaine lettuce, shredded

2 carrots, shredded

1/4 pound snow peas, julienned

1/4 C. coarsely chopped fresh cilantro leaves

1/4 C. thinly sliced green onion

2 C. shredded rotisserie chicken

1/2 C. chopped roasted peanuts

1/4 C. chopped fresh mint leaves

Chili oil, optional

Grilled lime halves, for garnish

 

Whisk together the vinegar, peanut butter, ginger, chipotle pepper puree, soy sauce, honey, sesame oil, and canola oil in a medium bowl. Season with salt and pepper, to taste. Combine cabbage, lettuce, carrots, snow peas, cilantro, and green onion in a large bowl. Add the dressing and toss to combine. Transfer to a serving platter and top with the shredded chicken, chopped peanuts, and mint. Drizzle with chili oil, if desired. Garnish with grilled lime halves.

Tuna Salad Wrap

Tuna Salad Wrap

2 scallions (white and green parts), cut into 1″ pieces

2/3 C. broccoli florets

1/2 C. packed parsley leaves

1/4 granny smith apple with skin, cored and coarsely chopped

1 can (6 1/2 ounces) water-packed albacore tuna

1 1/2 T. reduced-fat mayonnaise

Ground black pepper

2 100 percent whole wheat tortillas (10″ diameter)

2 large plum tomatoes, seeded and thinly sliced vertically

 

 Place the scallions and broccoli into the bowl of a food processor fitted with a metal blade. Pulse 6 times to chop coarsely. Add the parsley and apple. Pulse 4 times to finely chop. The mixture should be moist but still crunchy. Scoop into a bowl. Wipe out the food processor bowl with a paper towel. In the food processor bowl, combine the tuna and mayonnaise. Process until the mixture is a spreadable paste, about 45 seconds, scraping down the sides of the bowl as needed. Season to taste with pepper. Divide the tuna between the tortillas, spreading firmly with a rubber spatula to cover all but 3/4″ along the outer edge of each wrap. Heap half of the chopped vegetables in the center of each wrap. Using your hand, spread them to cover the tuna, pressing lightly. Arrange the tomatoes evenly over the vegetables. Roll the tortillas from the bottom, pulling toward you slightly to make them tight. Trim off the ends, cutting them on a diagonal in the same direction. Cut each wrap diagonally in half. Wrap pieces in plastic wrap and refrigerate 2 hours, or up to 24 hours, before serving.

 

Yield: 2 servings

Calories: 300

Fat: 12g

Fiber: 5g

Roast Beef and Creamy Horseradish Sandwich on Rye

Roast Beef and Creamy Horseradish Sandwich on Rye

2 tsp. mayonnaise

1/2 tsp. prepared horseradish

1 slice 100 percent rye bread, toasted

2 ounces thinly sliced lean roast beef

1 large red romaine lettuce leaf

 

Spread the mayonnaise and horseradish on the toast. Top with the beef and lettuce.

 

Yield: 1 serving

Calories: 216

Fat: 10g

Fiber: 2g

Curry-in-a-Hurry Rotisserie Chicken Salad

Curry-in-a-Hurry Rotisserie Chicken Salad

1 pound rotisserie chicken meat, skinned, boned and diced

3 ribs celery, chopped

1 C. seedless red grapes, halved

1/2 C. shredded carrot, a couple of handfuls

4 scallions, chopped on an angle

1 C. plain yogurt

2 T. curry powder or 2 rounded tsp. mild curry paste

Salt and pepper

8 ounces mixed baby greens

2 T. mango chutney, found on condiment aisle, plus some to pass at table

1 T. rice wine or white vinegar, eyeball it

3 T. vegetable, canola or safflower oil, eyeball it

1/4 C. (2 ounces) sliced smoked almonds

 

Combine meat, celery, red grapes, carrot and scallions. Add yogurt and curry to the salad and toss to evenly distribute the curry. Season the salad with salt and pepper, to your taste. To dress the greens, add salad to a bowl. In a second bowl, combine chutney and vinegar. Whisk in oil. Drizzle dressing over greens and toss. To assemble, pile dressed greens on a plate. Using an ice cream scoop, place 2 scoops of chicken salad on greens. Garnish with toasted almonds.

Salad Pita

Salad Pita

3 red radishes, chopped

1/2 small seedless cucumber, peeled and chopped

1/2 green bell pepper, chopped

1/2 small red onion, finely chopped

1/4 C. (2 ounces) crumbled feta cheese

1/2 C. rinsed and drained canned chickpeas

1 T. tahini

3 T. fat-free plain yogurt

1/4 tsp. dried oregano

1/4 tsp. ground cumin

2 whole wheat pitas (6″ diameter)

4 medium romaine lettuce leaves

 

In a medium bowl, combine the radishes, cucumber, pepper, and onion. Mix in the cheese. In another bowl, use a fork to partially mash the chickpeas with the tahini, yogurt, oregano, and cumin. The mixture will be thick and coarse in texture. Slice open each pita by cutting off a piece about 1 1/2″ from the edge. Insert your hand to open the pocket. Cut off the bottom part of 2 lettuce leaves so when folded in half crosswise, they fit into the pitas. Gently line each pita with 1 leaf. Finely shred the remaining lettuce leaves and tuck 1/2 C. into each pita. Divide the chopped vegetables between the pitas. Dollop the chickpea mixture on top.

 

Yield: 2 servings

Calories: 370

Fat: 10g

Fiber: 9g

Roasted Vegetable Strudels

Roasted Vegetable Strudels

2 medium-large zucchini and/or yellow squash, cut into 1/2″ cubes

1 large red onion, coarsely chopped

1 large red bell pepper, cut into 1/2″ cubes

1 eggplant, cut into 1/2″ cubes

2 ounces fat-free cream cheese

1/2 C. (2 ounces) goat cheese

1/3 C. chopped fresh basil

1/4 tsp. salt

12 sheets (17″ x 11″) frozen phyllo dough, thawed

 

Preheat the oven to 400°F. Coat 2 baking sheets with nonstick spray. Spread the zucchini and/or yellow squash, onion, bell pepper, and eggplant out on the prepared baking sheets in an even layer. Coat with nonstick spray. Bake, turning occasionally, for 25 minutes, or until soft. Meanwhile, in a large bowl, combine the cream cheese and goat cheese. Stir in the roasted vegetables, basil, and salt. Rinse 1 baking sheet and wipe dry. Coat with nonstick spray. Set aside. Place 1 sheet of phyllo dough on a work surface, long side facing you. Coat lightly with nonstick spray. Top with 3 more sheets, coating each sheet lightly with nonstick spray. Starting at the center of the top edge, cut the stack in half. You will now have 2 smaller rectangles with the shorter sides facing you.. Divide the roasted vegetable mixture into 6 equal portions. Spoon one-sixth of the vegetables in the center of one stack, leaving a 1″ inch border along all sides. Starting at the bottom, roll the dough over the vegetables once, jellyroll style, then fold in the sides of the dough. Continue to roll away from you to form a tight cylinder. Place on the prepared baking sheet. Spoon another one-sixth of the vegetables in the center of the second stack. Roll into a cylinder and place on the baking sheet. Repeat with the remaining 8 sheets of phyllo and vegetables to form 4 more strudels. Lightly coat the strudels with nonstick spray. Bake for 10 to 12 minutes, or until golden brown and heated through.

Farmer’s Lunch Sandwich

Farmer’s Lunch Sandwich

1 loaf crusty baguette or ciabatta

Whole grain mustard

Sharp cheddar cheese

Butter lettuce

2 hard, tart apples like granny smith or braeburn, very thinly sliced

2-3 T. lemon juice (from one lemon)

Shallot jam

 

Slice the baguette into four sections and slice the sections in half length-wise. Spread a little whole grain mustard on both halves. Smear a layer of onion jam on the bottom half. Toss the apple slices in a little lemon juice, and then add them to the sandwich. Add a few leaves of lettuce and then top with a layer of cheese. Press the sandwich closed. If not eating right away, wrap the sandwiches in a tight layer of wax paper. Keep them in a cool place – like a picnic hamper! – until you’re ready to eat them. They’ll be ok left unrefrigerated for several hours.

 

BLT Pasta Salad

BLT Pasta Salad

1 lb. rotini (or other pasta shape), cooked and rinsed in cold water

1 bottle Ranch dressing

1/2 tsp. black pepper

2 tomatoes, diced

1 lb. bacon, diced and cooked crisp

1/2 head lettuce, diced

 

In a large bowl, toss together pasta, Ranch dressing and black pepper. Stir in tomatoes and bacon. Refrigerate until serving then stir in the lettuce until coated. Or, stir in the lettuce and serve immediately.

Taco Muffins

Taco Muffins

1 pound ground beef

3/4 C. water

1 envelope taco seasoing

1/4 C. butter, softened

1/4 C. sugar

1 egg

1-3/4 C. all-purpose flour

4 tsp. baking powder

1/4 tsp. baking soda

1/4 tsp. salt

1 C. buttermilk

1 C. salsa

1 C. (4 ounces) shredded cheddar cheese

 

In a large skillet, cook beef over medium heat until no longer pink; drain. Add water and taco seasoning; simmer, uncovered, for 15 minutes. Cool.  In a large bowl, cream butter and sugar until light and fluffy. Beat in egg. Combine dry ingredients; add to the creamed mixture alternately with buttermilk, beating well after each addition. Fold in meat mixture.  Fill greased muffin C. two-thirds full. Bake at 425° for 12-15 minutes or until golden brown. Carefully remove muffins to a greased 13-in. x 9-in. baking dish. Top each with salsa and cheese. Bake 5 minutes longer or until the cheese is melted. Yield: about 16 muffins. To serve Taco Muffins as an appetizer, bake in miniature muffin C., reducing the baking time, and have your guests top their own servings with salsa and cheese.

Roasted Vegetable Sandwich

Roasted Vegetable Sandwich

1 C. canned (in water) artichoke hearts, drained

Juice of 1/2 lemon

1 T. olive oil, preferably extra virgin

1 tsp. minced garlic

1 tsp. white wine vinegar

1/4 tsp. salt

Ground black pepper

 

2 portobello mushroom caps

1 zucchini, cut in 3″ segments, then sliced lengthwise

1 medium tomato, sliced

2 crusty multigrain rolls (4 ounces each), insides scooped out, or 2 slices whole grain bread

2 ounces fresh goat cheese

2 T. artichoke tapenade

 

To make the tapenade: In the bowl of a food processor fitted with a metal blade, combine the artichokes, lemon juice, oil, garlic, vinegar, and salt. Pulse about 8 times, scraping down the sides of the bowl as needed, or until the mixture is spreadable. Season to taste with pepper. Use a T. of tapenade per sandwich, retaining rest for another purpose. To make the sandwich: Preheat the oven to 400°F. Arrange the mushrooms and zucchini on a nonstick baking sheet. Roast for 10 minutes. Arrange the tomato slices on the same baking sheet and continue roasting, flipping the vegetables halfway through cooking, for 20 minutes, or until sizzling and any liquid is cooked away. Divide the sandwich fillings between the rolls, layering the mushrooms, then zucchini, cheese, tomato, and tapenade.

 

Yield: 2 servings

Calories: 240

Fat: 11g

Fiber: 9g

Pasta Salad with Ham and Provolone

Pasta Salad with Ham and Provolone

8 oz rotini (or your favorite pasta)

4 Tsp. olive oil

1 Tsp. red wine vinegar

1/2 C. chopped red peppers

1/2 C. diced ham

1/2 C. diced fresh tomato

1/4 C. chopped fresh basil

4 oz provolone cheese

1 Tsp. garlic powder

1/2 Tsp. oregano

1 tsp. fresh ground pepper

1 tsp. crushed red pepper

 

Start a pot of water boiling, and add in a pinch of salt and a few drops of oil. When the water reaches a rolling boil, add in the rotini and cook for 10 minutes (or as directed on the package). While the pasta is cooking, start chopping up the red pepper, tomato, ham, and basil. If your provolone isn’t shredded (I bought the sliced kind), chop it up into small pieces — if you can, try to make the pieces the same size as the tomato/pepper/ham for consistency. Drain the cooked pasta, and toss it with olive oil and red wine vinegar in a large bowl. Mix in the spices, ham, cheese, and veggies, and toss until everything is evenly distributed. Cover the bowl, and refrigerate until ready to serve.

 

Balsamic-Glazed Chicken and Bell Pepper Sandwiches

Balsamic-Glazed Chicken and Bell Pepper Sandwiches

4 teaspoons olive oil, divided
1/4 teaspoon salt
1 1/4 pounds chicken breast tenders
1/2 cup balsamic vinegar, divided
2 cups red bell pepper strips (about 2 medium)
2 cups vertically sliced onion (about 1 large)
2 (8-ounce) loaves focaccia bread, cut in half horizontally
4 ounces reduced fat provolone cheese, thinly sliced
1/8 teaspoon black pepper

Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add chicken to pan; cook 1 minute on each side or until lightly browned. Add 1/4 cup vinegar; cook 2 minutes or until chicken is done and vinegar is syrupy. Remove chicken mixture from the pan; cover and keep warm. Wipe pan clean with a paper towel. Return pan to medium-high heat; add remaining 2 teaspoons oil. Add bell pepper and onion; sauté 7 minutes or until tender. Stir in remaining 1/4 teaspoon salt and remaining 1/4 cup vinegar; cook 1 minute or until vinegar is syrupy. Arrange chicken mixture evenly over bottom halves of bread; top with bell pepper mixture. Arrange cheese over pepper mixture, and sprinkle with black pepper. Top with top halves of bread. Place a cast-iron or heavy skillet on top of sandwiches; let stand 5 minutes. Cut each sandwich into 6 wedges.

Yield: 6 servings
Calories: 403
Fat: 9.4g
Fiber: 1.9g

Monte Cristo Sandwich with Sweet Mustard Sauce

Monte Cristo Sandwich with Sweet Mustard Sauce

Sauce:
1/4 C. red currant jelly
2 T. Dijon mustard
1 T. orange juice
1 T. water

Sandwiches:
2/3 C. egg substitute
1/2 C. fat-free milk
1/4 tsp. salt
1/4 tsp. black pepper
4 (1-oz.) slices cooked turkey breast
4 (1-oz.) slices cooked ham
4 (1-oz.) slices 50%-less-fat Jarlsberg or Swiss cheese
8 (1-oz.) slices white bread
Cooking spray
1 1/2 tsp. powdered sugar

To prepare sauce, combine first 4 ingredients in a small saucepan over low heat, stirring well with a whisk. Cook until jelly melts. To prepare sandwiches, combine egg substitute, milk, salt, and pepper in a shallow dish. Place one slice each of the turkey, ham, and cheese on each of 4 bread slices. Top with remaining bread slices. Dip both sides of each sandwich into the egg substitute mixture. Place sandwiches in a large nonstick skillet coated with cooking spray over medium-high heat. Reduce heat to medium; cook for 3 minutes on each side or until sandwiches are golden. Sprinkle sandwiches with powdered sugar. Serve sandwiches with sauce.

Yield: 4 servings
Calories: 394
Fat: 7.7g
Fiber: 1.2g

Grilled Chipotle Falafel

Grilled Chipotle Falafel

2 cloves garlic, quartered

1/4 C. coarsely chopped fresh cilantro

1/4 C. coarsely chopped fresh flat-leaf parsley or mint

1 15 oz can chickpeas, drained and rinsed

1/2 C. plain coarse bread crumbs

1 to 2 T. freshly squeezed lemon juice

1 tsp. baking powder

1 tsp. ground cumin

1/2 tsp. kosher salt

1 to 2 chipotle peppers in adobo sauce, minced

Coarsely ground black pepper to taste

Olive oil for brushing

 

4 pita breads

Tomato, thinly sliced

Red onions, thinly sliced

Parsley

Tzatziki (you can buy this already prepared or make your own)

 

Place garlic, cilantro, parsley or mint, chickpeas, and bread crumbs in the bowl of a food processor. Pulse a few times to chop and blend ingredients.  Sprinkle 1 T. lemon juice over chickpea mixture and pulse a few more times. Sprinkle baking powder, cumin, salt, chipotles, and black pepper over mixture and pulse until the chickpea mixture reaches a workable paste-like consistency. Add an additional T. of lemon juice if it seems very dry.  Preheat the panini grill to medium-high heat (375 degrees).  Using a large T., scoop balls of dough into your palms and form them into patties. Set aside on work surface while you form the remaining mixture. Brush olive oil onto the bottom grate of the panini grill. Place falafel patties onto the grill and brush more olive oil directly onto the patties. Close the lid so that the upper grate is touching the patties without compressing them. Grill for 7-9 minutes until the patties are crispy on the outside and grill marks appear. Serve in pita bread with tomatoes, red onions, parsley and tzatziki.

Ginger Noodle Bowl

Ginger Noodle Bowl

2 C. dried Chinese egg noodles or fine egg noodles (4 ounces)

1/4 tsp. ground ginger

1/3 C. bottled stir-fry sauce

1 C. fresh sugar snap peas or pea pods, tips and stems removed and cut up

1 C. sliced fresh shiitake mushrooms

1 small red sweet pepper, cut into bite-size strips

2 tsp. peanut oil or cooking oil

5 ounces cooked chicken breast, cut into strips (about 1 C.)

2 T. broken cashews

 

Cook noodles according to package directions. Drain; set aside. Stir ginger into the bottled stir-fry sauce; set aside.  In a large skillet cook and stir peas, mushrooms, and sweet pepper in hot oil over medium-high heat for 3 to 5 minutes or until crisp-tender. Add cooked noodles, chicken, stir-fry sauce, and cashews; heat through.

Reuben Quesadillas

Reuben Quesadillas

1/2 sweet onion, like Vidalia, halved and thinly sliced (about 1 1/2 C.)

2 T. cooking oil 

1 C. sauerkraut, drained

1 tsp. caraway seed

4 (10 inch)  flour tortillas

1/4 C. bottled thousand island dressing

8 ounces thinly sliced corned beef, cut into strips

1 C. shredded swiss cheese (4 oz.)

 

Preheat oven to 375. In a medium skillet cook onion in 1 T. of oil until tender. Add sauerkraut and 1/2 tsp. of the caraway seed; cook for 2-3 minutes or until any liquid is evaporated. Brush some of the remaining oil onto 2 of the tortillas. Place, oiled side down, on two large pizza pans or baking sheets. Spread salad dressing onto tortillas. Top with corned beef, onion mixture, and swiss cheese. Top with remaining tortillas. Brush with remaining oil; sprinkle with remaining caraway seed. Bake about 10 minutes or until cheese is melted. Cut into wedges to serve.

Five-Spice Steak Wraps

Five-Spice Steak Wraps

12 ounces boneless beef round steak

2 C. packaged shredded cabbage with carrot (coleslaw mix)

1/4 C. red and/or green sweet pepper cut into thin bite-size strips

1/4 C. julienned carrot

1/4 C. snipped fresh chives

2 T. rice vinegar

1/2 tsp. toasted sesame oil

1/2 tsp. five-spice powder

1/4 tsp. salt

Nonstick cooking spray

1/4 C. plain low-fat yogurt or light dairy sour cream

4 8-inch flour tortillas

 

If desired, partially freeze steak for easier slicing. In a medium bowl combine coleslaw mix, sweet pepper, carrot, and chives. In a small bowl combine vinegar and sesame oil. Pour vinegar mixture over coleslaw mixture; toss to coat. Set aside.  Trim fat from steak. Thinly slice steak across the grain into 1/4-inch-thick strips. Sprinkle steak strips with five-spice powder and salt. Coat an unheated 10-inch nonstick skillet with nonstick cooking spray. Preheat skillet over medium-high heat. Add steak strips; stir-fry for 3 to 4 minutes or until brown.  To assemble, spread 1 T. of the yogurt down the center of each tortilla. Top with steak strips. Stir coleslaw mixture; spoon over steak. Fold in sides of tortillas. If desired, secure with wooden toothpicks.

Mock Monte Cristo Sandwiches

Mock Monte Cristo Sandwiches

6 slices frozen French toast

2 T. honey mustard

3 ounces sliced cooked turkey breast

3 ounces sliced cooked ham

3 ounces thinly sliced Swiss cheese

 

Preheat oven to 400 degree F. Lightly grease a baking sheet; set aside. To assemble sandwiches, spread 1 side of each of the frozen French toast slices with honey mustard. Layer 3 of the toast slices, mustard sides up, with the turkey, ham, and cheese. Cover with remaining toast slices, mustard sides down.  Place sandwiches on prepared baking sheet. Bake in preheated oven for 15 to 20 minutes or until sandwiches are heated through, turning sandwiches over once. Cut each sandwich in half diagonally. Makes 6 half sandwiches.

Shrimp Toast

Shrimp Toast

4 slices white bread

8 oz. cooked peeled shrimp

1 T. soy sauce

2 garlic cloves, crushed

1 tsp. sesame oil

1 large egg

1 T. sesame seeds, toasted

 Oil, for frying

 

Remove crusts from the bread. Using a food processor, blend shrimp, soy sauce, garlic, sesame oil and egg until a smooth paste has formed. Spread paste evenly on top of bread. Sprinkle bread with sesame seeds and press them into spread. Cut bread from corner to corner twice, to form small triangles. Heat oil in wok and fry toasts, sesame side up, for 4 to 5 min, until golden. WARNING: WATCH THEM CAREFULLY. THEY MAY TAKE CONSIDERABLY LESS THAN 4 MIN TO BECOME GOLDEN. Drain toasts thoroughly. Serve with sweet and sour sauce.

Tomato Soup Grilled Cheese

Tomato Soup Grilled Cheese

1 1/2 tablespoons lowfat cream cheese

1 tsp sundried tomato paste

1 tsp regular tomato paste

scant 1/2 teaspoon sugar

freshly ground pepper

 

1/2 cup grated cheddar cheese

1/2 cup grated asiago cheese

4 slices light wheat bread

1 1/2 T butter, melted

 

 

Mix cream cheese, sundried tomato paste, tomato paste, sugar, and a quick grind of pepper in a small bowl until smooth. Set aside. Grate cheese and toss the two types together to mix. Warm a large, seasoned cast iron pan over medium. Brush one side of each slice of bread with melted butter. Flip bread and spread other side of each piece of bread with tomato soup spread. You should use all of it. Place 2 slices of bread, butter side down, in preheated pan. Turn pan down to low. Divide grated cheese among the two slices and distribute in an even layer all the way to the edges. Top each with the other slices of bread, tomato side down, butter side up. Press down with a spatula and cover with a lid. Cook on low 5 minutes, then turn carefully, holding sandwich together. Cook another five minutes on low, uncovered. You can continue to flip and cook if bread is not adequately brown, checking every minute or so. Cut each sandwich in half, and serve with a green salad or quick pickles.

Grilled Cheddar and Apple Sandwich with Savory Raspberry Coulis

Grilled Cheddar and Apple Sandwich with Savory Raspberry Coulis

6oz white cheddar cheese, grated and divided

1 green apple, peeled, cored, and thinly sliced

4 slices bread

Butter

 

1/2 C. fresh raspberries

2T. honey

1 tsp. Dijon mustard

1 tsp. balsamic vinegar

 

Start with the coulis: in a food processor, whizz together the raspberries, mustard, honey, and balsamic vinegar. Feel free to adjust the seasonings to taste. Set aside. Heat a heavy saucepan (I like cast iron) over medium heat. Butter the bread slices on one side. On two of the slices, spread the unbuttered side with raspberry coulis. Place two slices of bread butter side down (coulis side up) in the skillet. Take half of the cheese and spread it evenly over the two slices in the skillet. Then, place half the apples in a thin layer on each slice. Distribute the remaining half of the cheese over the top of the apples–at this point you should have bread-coulis-cheese-apple-cheese. Place the remaining pieces of bread on the tops of the sandwiches–butter side up. Press down with your spatula to really mash everything together. Cover loosely and cook for five minutes. After five minutes, uncover and carefully flip the sandwich. Cook for another 3-4 minutes, until it is oozing and amazing. Serve with a nice salad and a drizzle of the remaining coulis. Makes 2 sandwiches

 

  

Cajun Salmon Sandwiches

Cajun Salmon Sandwiches

3 T. mayonnaise

1 tsp. Cajun seasoning (look for a lower-sodium version)

Dash of hot-pepper sauce

1 can (14 3/4 ounces) salmon, drained

1/2 C. thinly sliced scallions, all parts

2 tsp. minced scallion greens (about 5 medium)

1/4 C. ground flaxseed

1 omega-3-enriched egg, beaten

4 whole wheat English muffins, toasted

8 leaves dark green lettuce

 

Combine the mayonnaise, Cajun seasoning, and hot-pepper sauce in a small bowl. Stir and set aside. Place the salmon in a mixing bowl. Pick off and discard as much skin as possible. Add the sliced scallions (reserving the minced greens), flaxseed, and egg. With clean hands, mix the ingredients together. Shape into four 1/2″-thick patties. Heat a large nonstick skillet or griddle over medium-high heat. Turn off the heat. Coat the surface with cooking spray. Turn the heat back on to medium-high. With a spatula, gently transfer the patties to the skillet or griddle. Cook for about 4 minutes or until browned on the bottom. Carefully flip and cook, occasionally pressing down gently, for about 4 minutes more or until heated through. Set the bottoms of the muffins on a work surface. Top each with 2 lettuce leaves. Place a burger atop each. Dollop or drizzle on the reserved sauce. Sprinkle on the reserved scallion greens. Lean the muffin tops against the burgers and serve.

Skinny Monte Cristo

Skinny Monte Cristo

4 slices whole wheat bread, toasted 

3/4 oz low sodium deli ham (about 2 slices)  

3/4 oz low sodium deli turkey (about 2 slices) 

2 slices swiss cheese 

2 pinches nutmeg 

2 egg whites 

1/4 tsp confectioners’ sugar 

 

On two slices of toast, layer ham, turkey, and cheese. Sprinkle with freshly ground black pepper, to taste. Top with other slices of toast. Heat cast iron skillet over medium heat 2 minutes. In shallow bowl, slightly stir nutmeg into egg whites. Dip one side of a sandwich into egg whites and let excess drip off. Repeat on other side. Repeat with other sandwich. Coat skillet with cooking spray. Cook sandwiches until meat is warmed through, cheese is melting, and egg is cooked, about 3 minutes on each side. Slice diagonally. Dust with sugar and eat hot.

 

Yield: 2 servings

Calories: 190

Fat: 6g

Fiber: 5g

Roasted Pepper Roll-Ups

Roasted Pepper Roll-Ups

1 15-ounce can white kidney beans, rinsed and drained

1/2 of an 8-ounce package reduced-fat cream cheese (Neufchatel), softened

1/4 C. packed fresh basil

1 T. fat-free milk

2 small cloves garlic, quartered

1/8 tsp. freshly ground black pepper

1/3 C. roasted red sweet peppers, drained and finely chopped

6 6-inch flour tortillas

1 C. packed spinach leaves

 

For filling, in a blender or food processor combine the beans, cream cheese, basil, milk, garlic, and black pepper. Cover and blend or process until smooth. Stir in roasted sweet peppers. To assemble, spread about 1/3 C. of the filling evenly over each tortilla to within 1/2 inch of the edges. Arrange spinach leaves over filling to cover. Carefully roll tortillas up tightly. Cover and chill roll-ups for 2 hours to 24 hours. To serve, use a sharp knife to cut roll-ups crosswise into 1-1/2-inch slices. Serve immediately.

 

Yield: 6 servings

Calories: 173

Fat: 7g

Fiber: 4g

Ezekiel Bread Roast Beef & Cheese

Ezekiel Bread Roast Beef & Cheese

2 slices Ezekiel Bread (or other good multi-grain, high fiber bread)
2 slices Fat Free American Cheese
4 ounces lean deli thin sliced roast beef
1 tablespoon brown mustard
3 thin slices yellow onion

Toast Ezekiel bread on the grill with cheese on top until the cheese melts. Put roast beef on the toast. Top with mustard and onion slices. Enjoy!

Yield: one sandwich
Calories: 374
Fat: 6g
Fiber: 6.6g

Pizza Turnovers

Pizza Turnovers

5 oz. reduced-fat Italian bulk turkey sausage (mild)
1/2 C. pizza sauce
Nonstick olive oil cooking spray
1 (10-oz.) package refrigerated pizza dough
1/3 C. shredded reduced-fat Italian blend cheese

Preheat oven to 425°F. Cook sausage in nonstick saucepan until browned, stirring with spoon to break up meat. Drain off fat. Stir in pizza sauce. Cook until hot. Spray baking sheet with cooking spray. Unroll pizza dough onto baking sheet. Pat into 12X8-inch rectangle. Cut into six (4X4-inch) squares. Divide sausage mixture evenly among squares. Sprinkle with cheese. Lift one corner of each square and fold dough over filling to opposite corner, making a triangle. Press edges with tines of fork to seal.
Bake 11 to 13 minutes or until golden brown. Serve immediately or follow directions for freezing and reheating.

To freeze turnovers, remove to wire rack to cool for 30 minutes. Individually wrap in plastic wrap, place in freezer container or plastic freezer bag and freeze. To reheat turnovers, preheat oven to 400°F. Unwrap turnovers. Place on ungreased baking pan. Cover loosely with foil. Bake for 18 to 22 minutes or until hot. Or, place one turnover on a paper-towel-lined microwavable plate. Heat on DEFROST (30% power) 3 to 3-1/2 minutes or until hot, turning once.

Yield: 6 servings
Calories: 188
Fat: 6g
Fiber: 3g

Smoked Turkey, Arugula, and Cranberry Wrap

Smoked Turkey, Arugula, and Cranberry Wrap

1 T. extra-virgin olive oil
2 onions, thinly sliced
1 jalapeno pepper, seeded and finely chopped (wear plastic gloves when handling)
1/4 tsp. chili powder
1/4 tsp. dried oregano
1 lb. deli-sliced smoked turkey breast
4 spinach-flavored tortillas (8-inch diameter)
1/2 C. prepared cranberry sauce
1 C. loosely packed arugula leaves

Heat a medium-size nonstick skillet over medium heat and add the oil. Add the onions, jalapeno, chili powder, and oregano. Cook, stirring occasionally, for 10 to 12 minutes, or until the onions are golden and tender. Remove from the heat and cool for 10 minutes. Place a quarter of the turkey down the center of each tortilla. Top with 2 T. cranberry sauce, 2 T. onions, and 1/4 C. arugula. With the filling facing you horizontally, fold the bottom of the tortilla over the filling. Fold in the two sides and then roll the filled portion over the remaining tortilla to form a package.

Yield: 4 wraps
Calories: 331
Fat: 9g
Fiber: 1g

Egg Salad With Asparagus and Parmesan

Egg Salad With Asparagus and Parmesan

1/4 lb. asparagus, cut into bite-sized pieces (3 to 5 spears)
1 T. extra-virgin olive oil
2 tsp. lemon zest
1/4 C. scallions, chopped fine
1/2 C. shaved Parmesan cheese
4 large hard-cooked eggs
1 tsp. cayenne pepper

Boil 3 C. salted water. Immerse the asparagus for 2 to 4 minutes or until bright green and crisp-tender. Rinse immediately under cold water. Pat dry and toss with olive oil, lemon zest, scallions, and 1/4 C. Parmesan. Cut eggs in half, and sprinkle each with a bit of cayenne pepper. Serve each egg alongside the asparagus mixture.

Yield: 2 servings
Calories: 349
Fat: 25g
Fiber: 2g

Cream of Cheddar Soup and Lime Chicken Avocado Salad

Cream of Cheddar Soup and Lime Chicken Avocado Salad

2 T. butter

1 large yellow onion, chopped

3 garlic cloves, chopped

1 tsp crushed hot red pepper flakes

salt and pepper

2 T. ground cumin

2 T. flour

1 quart chicken stock or broth 

1 C. heavy cream (half and half works just fine)

Extra Virgin Olive Oil (aka EVOO)

5 thin chicken breast cutlets (I used two breasts)

1 T. ground coriander

2 limes

1 ripe avocado

1/2 head iceberg lettuce 

cherry tomatoes, cut in half

1/4 C. fresh cilantro leaves, chopped

4 C. good-quality aged Cheddar Cheese, grated

Heat a soup pot over medium heat with the butter. When the butter melts, add the onion, garlic, red pepper flakes, salt, pepper, and 1 T. of the cumin (a palmful). Cook for 3 minutes. Add the flour and cook for 1 minute more. Whisk in the chicken stock and heavy cream, bring up to a simmer, and cook for 10 minutes. In the mean time. Preheat a large skillet over medium-high heat with 2 T. of the EVOO. Season the chicken breasts with the remaining T. of cumin, the coriander, and salt and pepper; add to the hot skillet and cook for 2-3 minutes on each side, or until cooked through. Remove the chicken to the cutting board, squeeze the juice of 1 lime over the chicken, and allow it to cool slightly. Dice avocado and scoop it out. Place lettuce (or spinach) on plates, followed by chopped cilantro, avocado and tomatoes. Cut the chicken into strips and add to each plate. Squeeze the juice from the other lime in a small dish and mix in 3 T. of EVOO. Divide the dressing among each plate. Season with salt and pepper. To finish the soup, turn the heat off. While whisking, add the grated cheddar cheese in 3 additions. Service the cheddar soup immediately alongside the lime chicken avocado salad.

Shrimp or Chicken Lettuce Wraps with Creamy Caesar Dressing

Shrimp or Chicken Lettuce Wraps with Creamy Caesar Dressing

2 hearts romaine lettuce

1 pound jumbo fully cooked shrimp, from the seafood counter in market

1 rotisserie chicken, available in many markets

4 heaping T. reduced fat mayonnaise

1 clove garlic, crushed

1 lemon, zested and juiced

2 T. anchovy paste, optional (But it tastes better with it in. If you think you don’t like anchovies, try them in this sauce. They just taste salty and yummy!)

1/2 C. grated Parmigiano-Reggiano, a few handfuls

2 tsp. Worcestershire sauce

1 tsp. coarse black pepper, eyeball the amount in the palm of your hand: 1 tsp. is equal to about 1/3 of a palm full

3 T. extra-virgin olive oil, pour to the count of 4

 

Cut bottoms off the romaine and cut the heads in half lengthwise. Wash lettuce and separate the leaves. Let it dry in the dish draining rack while you prepare the rest of the menu. Remove the tails from the shrimp and place the shrimp in a bowl or, pack for travel, if this is a picnic meal. To remove the chicken meat from the chicken, cut the chicken breasts off first. Cut the legs and thighs off using kitchen scissors to help you. Slice the meat up on an angle. Arrange on a plate or in a plastic container. Place mayonnaise, garlic, lemon, anchovy paste, cheese, Worcestershire and pepper into the blender and turn it on. Stream the extra-virgin olive oil into the dressing through center of the lid. When the oil is combined, remove the thick dressing with a spatula to a bowl or a portable plastic container. Place lettuce on a serving platter or pack in large plastic bag or container to travel. To assemble, spread dressing onto a lettuce leaf. Fill leaf with a large shrimp or sliced cold chicken, like a lettuce taco, and eat! To pack for picnic, take the romaine hearts in plastic food storage bags. Pack the shrimp and cut chicken in separate bags and pack dressing in small plastic container.

Barbecued Chinese Chicken Lettuce Wraps

Barbecued Chinese Chicken Lettuce Wraps

2 C., 4 handfuls, fresh shiitake mushrooms

1 1/3 to 1 1/2 pounds thin cut chicken breast or chicken tenders

2 T. light colored oil, such as vegetable oil or peanut oil

Coarse salt and coarse black pepper

3 cloves garlic, chopped

1 inch ginger root, finely chopped or grated, optional

1 orange, zested

1/2 red bell pepper, diced small

1 small tin, 6 to 8 ounces, sliced water chestnuts, drained and chopped

3 scallions, chopped

3 T. hoisin, Chinese barbecue sauce, available on Asian foods aisle of market

1/2 large head iceberg lettuce, core removed, head quartered

Wedges of navel orange — platter garnish

 

Remove tough stems from mushrooms and brush with damp towel to clean, Slice mushrooms. Chop chicken into small pieces. Preheat a large skillet or wok to high. Add oil to hot pan. Add chicken to the pan and sear meat by stir frying a minute or 2. Add mushrooms and cook another minute or two. Add salt and pepper to season, then garlic and ginger. Cook a minute more. Grate zest into pan, add bell pepper bits, chopped water chestnuts and scallions. Cook another minute, continuing to stir fry mixture. Add hoisin Chinese barbecue sauce and toss to coat the mixture evenly. Transfer the hot chopped barbecued chicken to serving platter and pile the quartered wedges of crisp iceberg lettuce along side. Add wedged oranges to platter to garnish. To eat, pile spoonfuls into lettuce leaves, wrapping lettuce around fillings and squeeze an orange wedge over.

Cherry Pork Wrap

Cherry Pork Wrap

3 C. pitted Northwest fresh sweet cherries, divided

2 T. chopped fresh basil

2 T. finely chopped Anaheim pepper

2 tsp. grated fresh ginger root, divided

1/4 tsp. salt

12 oz. lean boneless pork loin or skinned chicken breasts, cut into

2 x 1/2 x 1/4-inch strips

1 T. vegetable oil

1/2 tsp. garlic salt

1/8 tsp. ground pepper

2 C. cooked brown rice

8 flour tortillas

2 C. finely shredded romaine lettuce

 

Chop 2 C. cherries in food processor. Combine cherries, basil, pepper, 1 tsp. ginger and salt. Sauté pork or chicken and remaining 1 C. pitted cherries; fold into cooked rice. Wrap tortilla tightly in heavy foil; heat 10 to 15 minutes at 350ºF. Portion 1/4 C. each brown rice mixture, pork, lettuce and chopped cherry mixture on one half of each tortilla. Fold in sides and roll into a bundle.

Blushing Turkey and Cheese Sandwiches

Blushing Turkey and Cheese Sandwiches

4 crusty French sandwich rolls

4 oz. chevre (goat) cheese

1 C. pitted, chopped Northwest fresh sweet cherries

1/4 C. lowfat mayonnaise

1 T. each Dijon-style mustard and chopped fresh basil

8 oz. thinly sliced roasted turkey breast

2 C. baby spinach leaves

 

Slice sandwich rolls in half horizontally, leaving one long side attached. Spread one oz. cheese on cut side of bottom half of each roll. Combine cherries, mayonnaise, mustard and basil; mix well. Spread 3 to 4 T. cherry mixture on cut side of top half of each roll. For each sandwich arrange 2 oz. turkey on cheese and top with 1/2 C. spinach leaves. Serve immediately or keep refrigerated until ready to serve. Picnic Tip: Wrap each sandwich in plastic wrap, aluminum foil, sandwich bag or plastic container. Store in cooler.