Medi-Friendly Lunch Recipes
Hungry Girl Fettuccine Girlfredo!
(40 Calories, 3g Fat, 242mg Sodium, 3g Carbs, 0g Fiber, <1g Sugars, 4g Protein = 1 Point!!!)
1 Package Miracle Noodles
1/2 Wedge The Laughing Cow Light Cheese
1 teaspoon Fat Free Sour Cream
2 teaspoons Kraft Reduced Fat Parmesan Cheese
Salt & Pepper (if desired)
Rinse noodles VERY well. Microwave them for one minute, then drain them and pat dry. Add cheeses and sour cream. Mix thoroughly. Microwave to help melt cheese further, and mix some more. Add salt and pepper to taste. Enjoy. Serves 1.
Breadless Phili Cheesesteak
½ red or green bell pepper
½ cup sliced onions in rings
¼ cup sliced mushrooms
3 oz precooked lean beef, or chicken sliced in thin strips
sprinkle of Monterey Steak Seasoning
10 Kraft jalapeno slices
1 slice Veggie Slices Provalone Cheese
In a nonstick teflon pan sprayed with Pam, sautee peppers, onions and mushrooms until soft. Add thinly sliced strips of beef or chicken. Season lightly with Monterey Steak Seasoning. Once the meat is hot add jalapeno slices. Put it all on a microwaveable plate and cover with the provalone flavored veggie slices on top. Microwave on high for 30 seconds or until the cheese is melted. Enjoy!
Crustless Pepperoni Pizza
Sauce.........5 calories / 1 carb / 0 fat / 0 protein
Cheese......160 calories / 1 carb / 12 fat / 14 protein
Pepperoni...35 calories / 0 carbs / 2 fat / 9 protein
Totals........200 calories / 3.75 carbs / 26.5 fat / 20.75 protein
In a small Teflon skillet melt ½ cup mozzarella cheese until edges bottom is lightly browned (edges will be slightly brown). Spread 1 T of low sugar spaghetti sauce over the cheese. Add 9 turkey pepperoni slice over the sauce. Fold over like an omelette and serve.
You can add other veggie toppings once you are out of week 1.
Chicken and Spinach Soup
From the Medi Clinic Magazine
1 1/2 cup Tyson Chicken Breast, canned in water
1 tsp Mrs. Dash Lemon Pepper Seasoning
1 12 cup Fresh spinach leaves, chopped
32 oz. Swanson Less Sodium Chicken Broth
1. In a medium saucepan, mix the chicken broth, canned chicken, and lemon pepper seasoning together; bring to a boil.
2. Continue cooking for 2-3 minutes or until spinach is tender, stirring frequently.
3. Ladle one cup into four bowls. Allow to cool before serving.
Nutrition Facts - Serving Size 1 Cup
Calories - 110 Carbs - 5g
Fat - 3g Protein - 20 g
I copied the recipe verbatim, and it never actually tells you to add the spinach, but I assume you add it in step 1.
Low Carb Chili
Here are a couple of low carb Chili recipes that were posted and I copied into a word file. I believe they are from Kristy and McChestnut if my memory serves me. I made one of them and it was delicious, although I went out of ketosis. I think there was added sugar in the canned tomatoes I used. Didn't think to check the label.
Low Carb Chili with White Chicken Chili Mix
Cook up some ground turkey or chicken with some garlic, onion/scallion, peppers. Add some McCormick's white chicken chili mix and some chicken broth. (I frequently add in some diced canned tomatoes with green chiles too). You can get pretty inventive. Top if off with some LF sour cream and shredded cheese (small amt) and/or salsa.
Modified South Beach Chili
Combine...Ground Turkey...Low Sugar Tomato Sauce, Onions, Green Peppers, and chili mix. Top with 1/4c of low fat cheese. It taste yummy.
Italian Burger from Teacherdli
Grill hamburger (I use 96/4% that's 150 cal/ 4 oz) seasoned with McCormick Italian Seasoning and Garlic
Follow recipe for Grilled Chicken Parmesean below for the rest of the directions
My friend tried this and said it reminder her of a stromboli minus the crust
Grilled Chicken Parmesean
Grill boneless/skinless chicken breast with some Italian seasonings/garlic while preheating oven to 350
Sautee mushrooms in Butter Spray Pam (or Olive Oil Pam) and McCormick Italian seasonings - set aside
When chicken is done, cover each with about 1/2 tbsp to 1 tbsp of sugar free spaghetti sauce, (I add 2-3 slices of turkey pepperoni for flavor), some of the sauteed mushrooms, sprinkle on some fat free mozzarella and some fat free parmesean / Season to taste with McCormick Italian Seasonings and Garlic
Bake 10-15 minutes (unitl cheese melts)
*Note - I actually slice the chicken breasts in half after cooking (making them less thick) before putting the ingredients on top. I toss back on the grill for a minute to finish off the bottom.
Grilled Chicken Ceasar in Mushrooms/ Onions by Teacherdli
Sautee chunks of skinless chickn breast, onions & mushrooms in a covered wok (this creates a juice from the onions)
When chicken looks done, transfer everything to a frying pan in small amounts so you can fry up the ingredients (browns up the veggies and chicken)
Spray Olive Oil Pam on everything while it's cooking, season with McCormick Onion and Garlic flavors, squirt Ceasar Dressing salad spritzers onto everything a few times & stir (repeat this about 3-4 times) (the dressing gives the chicken a little bit of a tangy flavor but doesn't change the taste of mushrroms/onions)
From the Medi Clinic - Chopped Chicken Salad
Diuretic Delight Salad
1 large bunch of watercress, stems removed
1 large cucumber, peeled and sliced thin
1 red onion, sliced thin
½ cup diced celery
1 cup cooked asparagus, cooled and cut into 1-2 inch pieces
¼ cup olive oil
1/8 cup balsamic vinegar
1 clove garlic, minced
2 Tbs chopped fresh basil
Mix ingredients together.
Quick Easy Soup by McMonkey
1 can chicken broth
1/2 c egg whites
1 wedge laughing cow cheese
Heat chicken broth to boiling, whisk in egg whites, melt in cheese. Eat.
Quick & Easy Miracle Noodle Lasagna by Teacherdli
a few miracle lasagna noodles
sauce to taste (I made my own using dice tomatoes, tomato sauce, garlic powder & Italian seasonings)
FF ricotta (seasoned to taste)
FF mozz. cheese
rinse noodles as instructed, rip into smaller pieces, pat dry, nuke for 10 seconds
mix noodles in pre-heated sauce in a bowl
add in turkey pepperoni, scoop of ricotta, sprinkle of mozz cheese, and sprinkle of parm
stiry, eat, and enjoy
Crustless Chicken Quesadilla
This one is really easy and delicious!
FF Sour Cream.........6 calories / <1 carb / 0 fat / 0 protein
Salsa……………….2 calories / <1 carb / 0 fat / 0 protein
Cheese..................160 calories / 1 carb / 12 fat / 14 protein
Chicken…………..45 calories / 0 carbs / 1 fat / 8 protein
Grilled Veg………20 calories / 5 carbs / 0 fat / 0 protein
Totals....................233 calories / 6 carbs / 13.0 fat / 22 protein
In a small Teflon skillet melt ½ cup mozzarella cheese until the cheese is melted. Once melted move the skillet off the burner. Spread 1 teaspoon of fat free sour cream and 1 teaspoon of salsa over the cheese. Add 2 oz warmed grilled chicken breast strips (like Perdue Short Cuts), grilled onions, grilled peppers, grilled mushrooms, or whatever you would normally put on a quesadilla, over half of the cheese. Let the cheese set, then fold over like an omelette and serve. The cheese should be lightly browned on the outside and soft on the inside. The cheese acts as the crust.
You can only have the veggie toppings once you are out of week 1.
"Hot Pocket" Turkey by Teacherdli
Break up some deli turkey into a small fry pan and heat up (I added some dry BBQ seasonings to it for flavor)
Melt FF Mozzarella in another small pan, add the heated turkey...when cheese is brown on bottom, fold over the cheese like an omlette to make a sandwich...remove from heat, eat & enjoy.
Meant to post this a few weeks ago, but then I got sick. Susie's Quesadilla recipe reminded me.
Califlower Crust Pizza by abitless
Cauliflower Crust Pizza: All local and gluten-free
For the crust:
1 cup cooked, mashed cauliflower
1 cup grated mozzarella
Optional: herbs or seeds. The original creator of this recipe used fennel, oregano and basil. I kept it plain and focused on the toppings.
Optional: olive oil, black pepper
Preheat the oven to 450 degrees. (Mine was at 500 and worked fine; I was sharing the oven with other pizzas.)
Cook cauliflower until it’s soft. Use whatever method you prefer: steam, boil, roast, pressure cook, whatever. Mash it up with a ricer. Mix in egg and mozzarella.
Grease a baking sheet or line with parchment paper. If using a pizza stone, cover it in aluminum foil and then put down parchment paper. Spread out your dough batter about 3/4 inch thick and eight or nine inches wide. (I doubled the batter but still baked it as two separate batches.) Let it brown, about 12-15 minutes.
Take it out and cover it with your toppings. Bake again until crust edges brown further and cheese on top melts. Serve hot.
Cauliflower crust Pepperoni Pizza by Robyn
Preheat oven: 500 F
8 Cups cooked Caulflower
2 Cups Light Mozzarella Shredded Cheese
1 TBSP Garlic Powder
2 TBSP Italian Seasoning
With a stick blender mix the above ingredients until smooth.
Spray Olive Oil spray on 2 round pizza trays.
Divide cauliflower mixture evenly onto oiled pizza trays. Softly spread out mixture to about 3/4 of an inch thickness throughout, try to make the center a little thinner.
Bake crusts for 30 minutes or until golden brown.
1 pillow pack of Turkey Pepperoni
1 Cup Light Mozzarella Shredded Cheese
1 Cup Ricotta Fat Free
1 Can Fire Roasted Tomatoes
1 small can chopped black olives
4 Greek peppers chopped
1/4 cup chopped onions
1 Cup mushroom pieces - drained
Cook onions and mushrooms until tender.
Start with the tomatoes and divide evenly over crusts, then pepperoni, onions, mushrooms, olives and mozzarella. Divide Ricotta cheese evenly between pizzas by placing teaspoon dollops around pizzas. Sprinkle some grated parmesan cheese on each pizza.
Place under broiler until cheese is melted and slightly browned.
Garnish with fresh chopped Basil, oregano and parsley.
Slice each pizza into 6 slices and enjoy.
My husband used tomato sauce by just drizzling a little bit on top and it made it more saucy.
The next time I make it I am going to try some turkey sausage as I am not sure I am a huge fan of the turkey pepperoni.
Homemade Chicken Noodle Soup
2 cups chicken broth
1 knors cilantro boullion cube (I found these at Walmart & boy are they good)
1/4 cup celery chopped
1/4 cup onion chopped
1/3 cup chicken breast diced (I used the Perdue Shortcuts)
1 pkg Miracle Noodles, drained and neutralized
Drain Miracle Noodles and soak in ice water with a splash of vinegar for 10-15 minutes. Drain noodles and set aside.
On medium high heat combine broth, boullion cube (I crush it before I put it in), celery and onion. Let simmer about 10 minutes. Add noodles and chicken and simmer a while longer. Serve in bowl and garnish with fresh cilantro. Enjoy!
This makes 2 servings. Each serving has 55 calories, 4g carbs and 1g fat.
(if you leave out the onions it has 47 calories, 2g carbs and 1g fat)
Check with your clinic, but this may be week 1 compliant if you cut out the onions. I was allowed to have celery in week 1.
C-K Salad by Krissy
Hi Everyone-- here is my staple side salad that my boyfriend Carlos and I eat at least once a week (it's got good fats..but fats nonetheless!!) We call it the C-K salad for our first letter of our first names.
You can adjust the amts depending on how many servings you need.
For two people:
2-4 ounces of "fresh" mozarella cheese, cut or torn into bite size pieces.
1 ripe avocado, pitted and cut into cubes
1 red ripe tomato -cubed or 8-10 cherry tomatoes cut in half.
Fresh cilantro (I have used dried as well)
2-3 tsp of EVOO
Juice of one lime
Combine all together and serve immediately.
Tangy and lovely along with a piece of grilled protein!!!
PF Chang's Cool Lettuce Cups by Krissy
I make this recipe all the time-- a tad time consuming, and loads of ingredients...but well worth it.
I took the original recipe and tweaked it to LC.
I also substitute Butter/Bibb lettuce for iceburg-- easier to deal with.
Chicken Lettuce Wraps
Prep. Time: 0:45
8 shitake mushrooms, minced
1 Tbls. soy sauce
3 Tbls. dry sherry
2 Tbls. oyster or fish sauce
2 Tbls. water
1 tsp. sesame oil
salt and pepper - to taste
1 1/2 lbs. boned, skinned chicken breasts -minced in food processor
1/4 cup vegetable oil - divided
2 tsp. fresh minced ginger
2 cloves garlic - minced
1 bunch green onions - minced
2 sm. dried chilies - optional
8 oz. can water chestnuts - drained, minced
1 head iceberg OR Bibb lettuce - leaves separated
-Prepare the sauce (see recipe below).
-Combine , soy sauce, 1 Tbls. sherry, oyster sauce, 2 Tbls. water, sesame oil, set aside.
-In a medium bowl, combine remaining 2 TBSP. sherry, 2 tsp. water, 1 TBSP oil,salt, and pepper-- mix in chicken to marinate for a few minutes.
-Heat a wok or large skillet over medium-high heat; stir-fry chicken in 2Tbls. vegetable oil for 3 - 4 minutes; remove from wok/pan--set aside
-Heat 2 Tbsp. vegetable oil in wok/pan; add ginger, garlic, onions, and chilies; stir-fry for 1 minute; add mushrooms, , and water chestnuts; stir-fry for 2 minutes.
-Return chicken to wok/pan; pour in reserved mixture; simmer until thickened and heated through.
-Spoon mixture into lettuce leaves and roll up like a burrito.
-Spoon sauce over wraps (see recipe below).
Sauce for Lettuce Wraps
1/2 cup water
3 packets splenda
2 Tbls. soy sauce
2 Tbls. rice vinegar
2 Tbls. LC ketchup
1 Tbls. lemon juice
1-3 tsp. garlic chili paste
1/8 tsp. sesame oil
Eggplant Pizza Recipe by Want2Lose2
1 medium sized eggplant (6-8 Slices ½” Thick)
8 oz Mozzarella Cheese Part Skim
17 Slices (1 servings) Hormel Pillow Pak Sliced Turkey Pepperoni
1 tsp basil
1 tsp oregano
Slice large circles across the middle of the eggplant, about 1/2" thick. Grill (I use the Forman Grill) for 4-5 minutes until eggplant slices become crispy. Put about 1 oz of cheese on each; add 2 slices of Turkey Pepperoni to each. Place in Broiler when cheese is melted, remove from broiler and sprinkle on basil and oregano. Serve warm.
You can also spoon on a small amount of low carb. sauce or put a tomato slice on top. But I like it with out.
Servings: 6 - 8 (depending on the size of your eggplant)
Below values are based on 8 slices:
Slices per serving: 1
Total fat 5.1g
Fresh Broccoli Salad by Robyn
Serves: 6 servings
1 tablespoon white wine vinegar
1 lemon, zested
1 tablespoon freshly squeezed lemon juice
2 teaspoons Dijon mustard
1 teaspoon salt
Pinch ground black pepper
1/4 cup olive oil
1 pound broccoli, rinsed, trimmed and sliced thinly
6 ounces cherry or grape tomatoes, halved
3 ounces coarsely chopped, toasted almonds
2 tablespoons fresh basil leaves thinnly sliced
Whisk together the vinegar, zest, lemon juice, mustard, salt and pepper in a medium mixing bowl. While whisking constantly, gradually add the olive oil. Add the broccoli and toss to coat. Cover and place in the refrigerator for 1 hour.
Stir in the tomatoes, almonds and basil. Cover and allow to sit, at room temperature or in the refrigerator, for another 15 minutes before serving.
Nutritional Values for 1 serving about a cup:
Calories: 133 Carbs: 6g Fat: 12g Protein: 3g
Cheesy Chicken Rollup by Jo
Here is another one from "Hungry Girl" for chicken.
Lean Chicken Breast + The Laughing Cow Light Original Swiss Cheese = Cheesy Chicken Rollup
PER SERVING (5 oz. chicken** + 1 wedge cheese): 191 calories, 3.75g fat, 352mg sodium, 1g carbs, 0g fiber, 1g sugars, 35g protein
Warm chicken wrapped around melted cheese that won't break the calorie bank!? Sign us up...
One 5-oz** raw boneless skinless lean chicken breast cutlet
1 wedge The Laughing Cow Light Original Swiss cheese, room temperature
salt and black pepper, to taste
Preheat oven to 350 degrees.
Put chicken in a large sealable plastic bag, squeeze out as much air as you can, and seal. Using a meat tenderizer or a can, carefully pound chicken through the bag until it is about 1/4-inch thick. Remove chicken from the bag, and season to taste with salt and pepper on both sides.
Lay the chicken flat and spread the cheese wedge over it. Starting with one of the longer sides (or any side, if it's square), tightly roll up the chicken breast cutlet, and secure with toothpicks.
Place chicken roll in a baking dish lined with foil and/or sprayed with nonstick spray, and then cover the baking dish with foil.
Bake in the oven for 20 minutes. Carefully remove the foil covering the dish. Continue to bake (uncovered) for an additional 15 minutes, or until chicken is cooked through. Enjoy!
MAKES 1 SERVING
**Amount before cooking
I think I will try this one tonight!
Comment from hudiman: You could even put some spinach in with the cheese and make a chicken cordon bleu.
Easy Garlicky Shrimp and "Grits" by Jessica
I made this for lunch today and it was really yummy and FAST since I had cooked, pureed cauliflower in the fridge. I have gotten into the habit of cooking the entire head of cauliflower and then pureeing it right then since I love "mashed" cauliflower a whole lot! **This is probably a bit high in sodium, so not for those who have issues with that!**
1 cup cooked, pureed cauliflower
3 tablespoons of lowfat shredded cheddar
1 tbsp fat free sour cream
5 shrimp from Gorton's Shrimp Scampi (Frozen) Gorton's, Trusted Since 1849
Add cheese, sour cream, garlic salt, and pepper to taste to pureed cauliflower and microwave for 1 minute. Mix well.
Cook shrimp as directed on package (about 4 minutes)
Pour shrimp and sauce over cauliflower mixture, top with a little fresh chopped parsley and enjoy!
This was yummy and tasted like a total indulgence! The Gorton's shrimp package I have says says 6 shrimp is about 120 cals and 8 carbs, but I used only 5 shrimp. The cauliflower definitely reminded me of grits when the shrimp was served over it. Not an exact match, of course, but very much comfort food.
TUNA TACOS by Jo
Makes 4 tacos
Serving size: two tacos
Ready in 20 minutes
Per serving: Cal 156/ Fat 4g/ Carbs 5g/ Fiber 2g/ Protein 20g
Taco shell: Big iceberg or romaine lettuce leaf
1 (6oz) can tuna (drained)
1/2 cup Kraft fat free mayonnaise
2 olives, chopped
1 dill pickle, chopped
1 stalk of celery, chopped
1/4 cup shredded lowfat cheddar cheese
Combine ingredients and mix thoroughly. Fork mixture into the taco “shell”.
Egg Drop Soup
I didnt take measurments so tweak it to your taste
1 cup of water
1 chicken bouillon cube
dried minced onion or fresh minced onion
minced mushroom (optional)
garlic powder (to taste)
salt & pepper (to taste)
dried chives or parsley for garnish
boil water add bouillon, egg, onion, mushroom, garlic powder. beat egg while in soup and continue boiling until onions are soft and egg is cooked completely. stir often to prevent from boiling over. when done add chives or parsley.
if made with dried onion and no mushrooms it should add up to:
Chicken "Noodle" Soup
1 cup slow sodium fat free chicken broth
1 oz low sodium deli chicken
Slice chicken into thin strips. Place in broth and heat.
Tricks my mind into thinking I am eating Chicken noodle soup. Can throw in a few veggies too!
10 c broth
1 oz lean chicken = 45 calorie soup!
Chicken Soup 2
2 cups FF 33% Low Sodium Chicken Broth
1 cup water
1/2 cup diced onion
2 oz. shredded cooked chicken
2 small-medium stalks of celery diced
2 tsp garlic powder
1 tsp Tony Chachere Creole Seasoning (optional)
Put in a pot and boil for 5 min super easy and super yummy
makes 3 servings
* Calories: 42.7
* Total Fat: 0.3 g
* Total Carbs: 3.4 g
* Dietary Fiber: 0.7 g
* Protein: 6.8 g
Oopsie Ciabatta Bread
Preheat oven to 325 degrees.
8 large eggs
A pinch of cream of tartar
1/2 teaspoon xanthan gum
2 Tablespoons flax seed meal
Italian seasoning to taste
8 oz of fat free cream cheese - not softened
Separate the eggs into whites and yolks into separate bowls. Add a pinch of cream of tartar and xanthan gum to the whites and whip with mixer until stiff. In yolk bowl add cream cheese, flax seed meal and Italian seasoning. Blend with mixer until blended. Using a spatula, gently fold mixture into egg whites, being careful not to break down the whites. Spoon the mixture onto a large jelly pan (mine is 13" by 18")
Bake 25-30 minutes until the bread is golden brown. Let cool, then cut into 16 rectangles. Store in freezer bags in the freezer. Thaw at room temperature outside the bag when ready for use.
Per rectangle / 50 calories/ 2g fat/ 1g carb/ 0g fiber/ 5.5 g protein
1-2 Tilapia Filet(s) (or any white fish) / Could use shrimp also.
2 tablespoon butter
1/2 lime or 3 tablespoon lime juice
1/3 cup salsa
salt and garlic to taste
Grill up your Tilapia in a pan of butter and salt and garlic to taste.
...Don't over cook...
Throw in a bowl, use spoon to chop up in the bowl...
should fall apart when you toss it around with the (salsa and lime), but save the avocado to slice up and use as a Topping.
Tastes great chilled.
Could also be used for fish tacos if wrapped in Lavish LC Bread Tortilla/Wraps.
* 2 egg whites
* coleslaw mix (shredded cabbage)
* splash soy sauce
* 5 spice powder (optional)
* Ground mustard powder
For hot mustard, mix mustard powder with water until desired consistency (thin for less hot, more concentrated = hooooottt!). Spray pan with PAM and saute cabbage and soy sauce (and 5 spice if desired) until slaw mix cooks down. Make a regular omelet with the egg whites. Place omelet on a plate and place cooked cabbage in a line on top. Roll up and cut in half. Dip in hot mustard or soy sauce.
Calories: without meat 82.5
These are yummy! Found the recipe at Eating Low - Low Hassle Low Carb Recipes. I make two egg white omelets and have used both traditional coleslaw mix and broccoli slaw. I have added cooked chicken, shrimp, pork etc to the coleslaw mix to change it up. I also have dipped them in a little soy sauce with the mustard.
|All times are GMT -7. The time now is 10:39 PM.|