Lunch Recipes

http://www.menshealth.com/cda/article.do?site=MensHealth&channel=nutrition&category=abs.diet&conitem=2b2a99edbbbd201099edbbbd2010cfe793cd____&cm_mmc=AbsDietNL-_-2009_06_29-_-HTML-_-NewRecipes

In the middle of a workday, drive-throughs and pizza stands can be more tempting than that coworker with the great glutes. Be strong!

Guilt-Free BLT
(number of Powerfoods: 3)
What you need:
3/4 tablespoon fat-free mayonnaise
1 whole-wheat tortilla
2 slices turkey bacon, cooked
2 ounces roasted turkey breast, diced
2 slices tomato
2 leaves lettuce

How to prepare:
1. Smear the mayo on the tortilla.
2. Line the middle of the tortilla with the bacon and top with turkey breast, tomato, and lettuce.
3. Roll it tightly into a tube.Makes 1 serving.

Calories per serving: 206; Protein: 17 g; Carbs: 26 g; Fat: 7 g; Saturated fat: 2 g; Sodium: 1,270 mg; Fiber: 3 g


Hot Tuna
(number of Powerfoods: 4)What you need:
1/2 cup chopped celery
1 onion, chopped
1/2 cup shredded, reduced-fat mozzarella cheese
1/2 cup reduced-fat cottage cheese1 can (6 ounces) water-packed tuna, drained and flaked
1/4 cup reduced-fat mayonnaise
1 tablespoon lemon juice3 whole-wheat English muffins, split in half

How to prepare:
1. Preheat your oven to 350 degrees F. In a large nonstick skillet over low heat, cook the celery and onion until softened. Add the cheeses, tuna, mayo, and lemon juice to the skillet, and cook the mixture just long enough to warm it up.
2. Spread one-sixth of the mixture on each English muffin half. Put the muffin halves on a baking sheet, and bake for 10 minutes. Makes 2 servings.
Calories per serving: 628; Protein: 50 g; Carbs: 54 g; Fat: 24 g; Saturated fat: 6 g; Sodium: 1,300 mg; Fiber: 8 g

The I-Am-Not-Eating-Salad Lunch Salad
(number of Powerfoods: 4)What you need:

2 oz grilled chicken
1 c romaine lettuce
1 tomato, chopped
1 small green bell pepper, chopped
1 medium carrot, chopped
3 Tbsp 94% fat-free Italian dressing or 1 tsp olive oil
1 Tbsp grated Parmesan cheese
1 Tbsp ground flaxseed

How to prepare:
1. Chop the chicken into small pieces.
2. Mix all the ingredients together and store in the fridge.
3. Eat on multigrain bread or by itself.
Makes 1 serving
Per serving: 248 calories, 16 g protein, 33 g carbohydrates, 8 g fat (2 g saturated), 10 g fiber, 875 mg sodium

The Gobbler Snack
(number of Powerfoods: 2)
What you need/How to Prepare:
1. Roll 3 slices of low-sodium deli chicken breast
2. 1 1/2 slices of fat-free cheese. (Low-fat string cheese makes a nice roller, too.)
3. Stuff in pie hole.
Per serving: 93 calories, 14 g protein, 7 g carbohydrates, 1 g fat (0.5 g saturated), 0 g fiber, 990 mg sodium