Low Cal Lunch

Low Cal Lunch

Low Cal Lunch

Grilled Veggies

This meal could be a dinner it is so filling. Quick enough for lunch though.


1/3 cup balsamic vinegar
1 tbsp Dijon mustard
3 garlic cloves, minced
1 tsp fresh rosemary, chopped
1/4 cup extra-virgin olive oil
1 red onion
2 zucchini
2 yellow squash
12 oz asparagus, trimmed
1 roasted red bell pepper
1 1/2 cup lightly packed arugula, chopped
1 cup mixed baby greens
2 tbsp fresh parsley, chopped


1. In a medium bowl, whisk first 4 ingredients to make the dressing. Gradually add oil while stirring fast.

2. Heat barbecue or pan to medium high.

3. Brush onion, zucchini, yellow squash, and asparagus with 1/2 of the balsamic dressing. Grill or saute vegetables until just cooked through, turning occasionally.

4. Allow veggies cool slightly, then cut into small pieces and place in large bowl.

5, Add roasted bell pepper, arugula, and greens; toss with enough dressing to coat.

(Makes 4 Servings)

Calories Per Serving: 194

Pasta & Beans

This hearty dish combines filling beans with delicious pasta.


1 1/2 tbsp extra virgin olive oil

1 onion, chopped

2 tomatoes, chopped

1 (15 ounce) can beans

2 cups penne pasta

salt to taste


1. In a frying or saute pan heat the oil. Add onion and then cook until translucent. Add tomatoes and beans. Let simmer for 10 mins.

2. Bring a large pot of lightly salted water to a boil. Add pasta. Cook until al dente then drain.

3. Mix pasta with bean mixture, toss to coat.

(Makes 4 Servings)

Calories Per Serving : 286

Turkey Reuben

This healthy version of the Reuben sandwich still packs some great flavor.


1/4 Cup Fat-free Thousand Island Dressing

8 Slices Whole Wheat Bread

8 oz. Low Sodium Turkey Breast

1/2 Cup Sauerkraut (rinsed and drained)

4 Slices Reduced Fat Swiss Cheese

Olive Oil Cooking Spray


1. Spread dressing on one side of each slice of <strong>bread</strong>.

2. Stack sandwiches with turkey, sauerkraut and cheese.

3. Spray a large pan with olive oil spray and cook 2 sandwiches over medium heat for 4 minutes per side. Make sure Bread is toasted and cheese is melted then serve hot.

(Makes 4 servings)

Calories Per Serving : 268

The Healthy Roti

Experience the Caribbean with this West Indies inspired dish.


1 tsp vegetable oil

1 small onion, peeled and sliced

1 cup chicken or vegetable broth

1 sweet potato, peeled and cubed

1 clove garlic, minced

1/2 tsp cumin

1/4 tsp each coriander, cinnamon and turmeric

1/2 tsp hot sauce

1 cup canned chickpeas

1/4 cup coconut milk

2-3 large roti or wheat flour tortillas


1. Heat oil in a non-stick pan over medium heat. Add the onion; cook for 5 minutes. Stir in broth, sweet potato, garlic, cumin, coriander, cinnamon and turmeric.

2. Cover and cook, stirring ever so often for 15 minutes or until potato is tender. Season with hot sauce.

3. Stir in chick-peas and coconut milk. Bring to a boil. Cook, stirring often, until chick-peas are heated through. Divide mixture between two roti shells. Roll to make a wrap.

(Makes 2 to 3 servings.)

Calories Per Serving: 353

To your Health and Wellbeing,

Warm Regards,