Category Archives: Complete Lunch or Diner

Tuna Salad with abstinent cracker

This is a full meal if you serve it with 1-1/2 cups salad greens.

Tuna salad and cracker
Tuna Salad with abstinent cracker
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Servings
1 meal
Servings
1 meal
Tuna salad and cracker
Tuna Salad with abstinent cracker
Print Recipe
Servings
1 meal
Servings
1 meal
Ingredients
Tuna Salad
Cracker - this is how I make my cracker because I don’t eat oats
Servings: meal
Instructions
Tuna Salad
  1. Mix and serve tuna salad on 1-1/2 cups salad greens on the cracker or with 8 ounce diced cold potato for potato salad.
Cracker
  1. Mix everything in a sprayed glass pie pan
  2. Microwave on high for approximately 10-15 minutes
  3. If the cracker is still soft, flip it and microwave for another minute until it is crisp.
Recipe Notes

Mix and serve on 1-1/2 cups salad greens, with 8 ounce diced cold potato or a cracker.
Notes: I do not use pickles with natural flavors. I use deli pickles. Our local market carries Ba-Tampte Garlic Dill pickles which are entirely clean.
Use Duke Mayonnaise which is sugar free, We have checked with Customer Service at Sauer Brothers and have been assured by the representative, who is on our food plan, that this product is safe for us.
Be sure to check the ingredients on mustard. We do not use mustards with natural flavors or wine (in Dijon mustard),

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Delicious Chicken Meal in a Crock-Pot

This full-meal dish is very aromatic, and makes great leftovers.

Chicken and potatoes in crock pot
Delicious Chicken Meal in a Crock-Pot
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Chicken and potatoes in crock pot
Delicious Chicken Meal in a Crock-Pot
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Ingredients
Servings:
Instructions
  1. Place onions, carrots, and parsnips in crock-pot.
  2. Place chicken on top of vegetables.
  3. Place potatoes on top of chicken.
  4. Mix all spices in a small bowl with 2 TBS water and pour the spice mix into the crock pot.
  5. Cook on low for 6-8 hours.
Recipe Notes

Chicken and potatoes in crockpot seperate containersWhen it’s ready, place the chicken in one container, the potatoes in another, and the vegetables in another separate container.
Weigh and measure according to the Food Plan.
Enjoy!

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Chicken Breast with Vegetables and Potatoes

I love baking a whole meal in a bag. It makes the chicken juicy and moist and it intensifies the taste of the vegetables and the spices. I weigh and measure when it’s ready.

Chicken Breast with Vegetables and Potatoes
Chicken Breast with Vegetables and Potatoes
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Chicken Breast with Vegetables and Potatoes
Chicken Breast with Vegetables and Potatoes
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Ingredients
Servings:
Instructions
  1. Cut each chicken breast in half. Soak in salted water for 30 minutes. For the soaking, mix 1 ½ tablespoons of Kosher salt in 8 cups of water inside a ziplock bag or a bowl. Keep in the fridge for 30 - 45 minutes. Then, drain. You can skip this step if you want. The benefit of doing this is that the salt loosens up the proteins in the meat, which allows more water to be “trapped” in the meat when it’s cooked, making it more plump and juicy.
  2. Mix all ingredients, including potatoes and vegetables, in an oven bag. Tie the bag, spray a pan with a clean oil spray and place the bag in the pan. Poke few holes in the bag with a fork.
  3. Bake in a pre-heated oven at 375 degrees for an hour. After an hour, open the bag and place the mix in the pan. If there is a lot of liquid remaining, bake for another 15 minutes without the bag.
Recipe Notes

When ready to eat, weigh 4 oz. chicken (for women), 8 oz. potatoes and measure 2 cups of vegetables. Keep the rest in the fridge. Enjoy!

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Chicken with Potatoes and Vegetables

Weighing and measuring is easier when we prepare protein/starch/vegetables separately, here’s an alternative where you bake it all together and then weigh and measure it.

Chicken with Potatoes and Vegetables
Chicken with Potatoes and Vegetables
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Servings
1 meal
Servings
1 meal
Chicken with Potatoes and Vegetables
Chicken with Potatoes and Vegetables
Print Recipe
Servings
1 meal
Servings
1 meal
Ingredients
you can add other vegetables such as broccoli, asparagus, Brussel sprouts or any other vegetables that you wish.
Servings: meal
Instructions
  1. Spray a big pan.
  2. Peel and cut the vegetables into big pieces.
  3. Place the vegetables, chicken and potatoes in a bowl.
  4. Mix spices that you like such as: salt, pepper, paprika, garlic powder, and cinnamon. I love adding Penzey’s Northwoods Seasoning, smoked paprika and barbeque seasoning.
  5. Add ½ cup of water to the spices and pour it over the chicken.
  6. Cover with foil and bake at 375 degrees for an hour and a half. Mix from time to time.
  7. Remove the foil and bake for another 15-30 minutes, until it looks brown and yummy.
Recipe Notes

Weighing and measuring:
Separate the ingredients into 3 containers: place the chicken in one container, the potatoes in a second container and the potatoes in a third one. Weigh and measure appropriately before each meal. Enjoy!

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Potato Salad

Great tasting potato salad with mustard dressing and tuna fish.

Potato salad with tuna
Potato Salad
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Servings
1 meal
Servings
1 meal
Potato salad with tuna
Potato Salad
Print Recipe
Servings
1 meal
Servings
1 meal
Ingredients
Servings: meal
Instructions
  1. Combined mustard, mayonnaise and yogurt for dressing
  2. Toss the potato and tuna together with the mustard dressing
  3. Add diced onion and celery to the mix.
  4. Serve on salad of raw vegetables for a complete raw vegetable meal.
Recipe Notes

Remember to have two cups of cooked vegetable for your other meal that day.

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Pumpkin & Sweet Potatoes Bake

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Pumpkin sweet potato lunch mealThis is a full lunch or dinner meal with Holiday flavors and colors.

Ingredients:
8 oz sweet potatoes cooked and mashed
1 c pumpkin cooked and mashed
1 c carrots sliced and cooked
2 eggs

Preparation:
Preheat oven to 350 degrees. Spray pie pan with cooking spray. Mix the pumpkin and the sweet potatoes with the eggs; add cinnamon and additional “clean” Holiday spices. Pour into the pan. Place the carrots on top; add cinnamon and bake for 40 minutes or until it is brown. Chill in refrigerator or eat warm.

Food Plan Equivalent: 1 protein, 1 grain, 2 cooked vegetables.

The Easiest Lunch Ever

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The Easiest Lunch EverIngredients:

4 ounces tuna

1 cup green peas

2 cups V8

Dressing: 1 T mayonnaise, 1 T yogurt, 1 T mustard

1 teaspoon Toasted Onion Bits (Penzey product)

Preparation:

Place peas in a salad bowl, flake tuna and place over peas.  Add mustard dressing, and sprinkle with onion bits.  I have this with 2 cups of tomato juice.  If you prefer to have one cup of tomato juice, add 1 cup of salad greens to the tuna/pea dish.  Of course you may choose to have another kind of cooked vegetable. I select the tomato juice to keep the lunch fast and simple.

Chicken Vegetable Soup

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Kay’s recipe for a clean chicken vegetable soup.

Ingredients:
2 cups cooked diced celery, carrots and onion
1 cup clean chicken broth (I use Imagine Brand from the health food store)
1 cup water
4 ounces cubed cooked chicken
1 cup cooked brown rice
Salt and pepper (optional)

Preparation:
Combine all ingredients, heat to desired temperature.
This is a complete cooked vegetable meal: 1 protein, 1 starch, 2 cooked vegetables

I would love to hear your feedback on this dish.

Quinoa & Edamame Salad

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A full meal, easy to carry Quinoa & Edamame Salad

Quinoa and Edamame Salad

Quinoa and Edamame Salad

I love having a plastic container of cooked Quinoa in my fridge. I cook in in lots of broiled water (just like non- recovery people cook pasta) for 15 minutes and then I run cold tap water over it, drain it and store in a plastic container.

I also cook frozen Edamame Beans and store it in the fridge so I can easily mix the salad:

1 cup cooked Quinoa

1 cup cooked Edamame Beans

2 cups of chopped carrots, peppers, cabbage and parsley

 

Mix all ingredients and add 2 teaspoons fresh squeezed lemon, 1 teaspoon red wine vinegar, 1 tablespoon olive oil, salt & pepper.

This is a complete meal including 1 protein, 1 starch, 2 vegetables, 1 oil, 1 condiment.  One dish for one person.  Can be easily carried in a plastic container and  I often take it when I fly because it can live without a cooler for at least 6 hours.