chapter four
let's do lunch

lunches and mini meals
it's midday munchie madness!

Are you a mini-meal maniac? Love filling up on lots of 150- to 300-calorie or so eats throughout the day? The recipes in this chapter are great little snacks or small meals. There are sandwiches, wraps, kabobs (everything tastes better on a stick), stir-frys, and more—and all are awesome. Since this chapter is over flowing with recipes, let's not waste any time yapping about 'em. Dig in . . .

rockin' tuna melt

Ingredients

2 slices light bread (40 to 45 calories each with about 2g fiber per slice)

2 ounces canned tuna packed in water, drained and flaked

1 tablespoon fat-free mayonnaise

1 tablespoon chopped carrots

1 teaspoon Hellmann's/Best Foods Dijonnaise

1 slice fat-free American cheese

2 slices tomato

Salt and black pepper, to taste

Directions

To make tuna salad, combine tuna, mayo, Dijonnaise, and carrots in a small bowl. Add salt and pepper to taste.

Toast bread slices and then place them on a nonstick baking pan. Pile all of the tuna salad onto one slice of bread. Place tomato on the other slice of bread and cover with cheese.

Place pan in the oven or toaster oven and broil until cheese has melted.

Place the cheese-topped bread slice on top of the tuna-topped slice. Cut sandwich in half and enjoy!

MAKES 1 SERVING

guilt-free 1-2-3 blt

Ingredients

2 slices light bread (40 to 45 calories each with about 2g fiber per slice)

2 slices (about 1 ounce) extra-lean turkey bacon

2 leaves romaine lettuce

2 slices tomato

2 teaspoons fat-free mayonnaise

Directions

Toast bread. Meanwhile, prepare bacon according to package directions, either in a pan with nonstick spray or in the microwave.

Smear a teaspoon of mayo on each slice of bread. Break bacon slices in half. Top one slice of bread with the bacon, lettuce, and tomato.

Add the other bread slice, cut sandwich in half, and pig out!

MAKES 1 SERVING

my big fat greek pita

Ingredients

1 whole wheat (or high-fiber) pita

2 ounces fat-free plain Greek yogurt

1 small onion, sliced

½ cup sliced red and green bell peppers

2 cups fresh spinach

½ cup cherry tomatoes, halved

Salt, black pepper, oregano, and garlic powder, to taste

Optional: red pepper flakes

Directions

Cut pita in half and toast, if desired.

In a small dish, combine yogurt with salt, black pepper, oregano, and garlic powder (season to taste). Add red pepper flakes if you want your pita super-spicy.

In a pan sprayed with nonstick spray, cook onion and peppers over medium heat for 5 to 7 minutes.

Add spinach and tomatoes, and cook until spinach wilts.

Remove all veggies from heat and combine with the yogurt sauce. Stuff pita halves with veggie mix.

MAKES 1 SERVING

For a pic of this recipe, see the photo insert. Yay!

bbq-rific chicken wrap

I created this recipe after visiting Memphis (one of my favorite food cities). You'll swear you're eating an authentic pulled chicken BBQ sandwich—slaw 'n all!

Ingredients

1 medium low-fat flour tortilla (about 110 calories with at least 6g fiber)

2½ ounces cooked boneless skinless lean chicken breast, chopped or shredded

cup prepared coleslaw (packaged or from deli counter)

2 tablespoons barbecue sauce

Directions

Using a strainer, rinse coleslaw until water runs clear (this will remove all the excess fatty mayo but leave in the flavor). Pat slaw dry.

In a bowl, mix chicken, slaw, and barbecue sauce until thoroughly combined. Set aside.

Microwave tortilla until slightly warm. Place chicken mixture in the center of the tortilla.

Wrap tortilla up by folding in the sides first and then rolling it up tightly from the bottom. Place on a plate, seam-side down, and heat in the microwave for an additional 25 seconds.

MAKES 1 SERVING

oatstanding veggie patties

These patties are super-low-cal and high in fiber! And not only are they great for lunch or dinner, they're also perfect for breakfast! BTW, if you accidentally ate all five of these in one sitting (oops!), you'd only take in 350 calories, and you'd down a whopping 25 grams of fiber. Wow!

Ingredients

cup regular oats (not instant)

½ cup Fiber One bran cereal (original)

1 cup diced onions

1 cup diced red and green bell peppers

1 cup diced mushrooms

1 cup diced green beans

¼ cup fat-free liquid egg substitute

2 teaspoons light or low-sodium soy sauce

1 teaspoon salt

¼ teaspoon black pepper

¼ teaspoon garlic powder

Directions

In a blender or food processor, grind Fiber One to a breadcrumb-like consistency. Set aside.

Next, place oats in a small dish. Add about cup of boiling water to oats (just enough to cover them) and set aside as well.

In a medium pot sprayed with nonstick spray, cook vegetables for 5 minutes over medium-high heat, stirring occasionally.

Remove pot from heat and transfer veggies, with a slotted spoon, into a large bowl. Allow veggies to cool for several minutes. (If veggies have a lot of excess moisture, use a paper towel to soak it up.)

Add softened oats, ground Fiber One, soy sauce, salt, black pepper, garlic powder, and egg substitute to veggies. Stir thoroughly to combine. Make sure mixture is well blended.

Form mixture tightly into 5 balls and place them on a large plate. Cover and allow to cool and set in the fridge for several hours. (The longer they sit in the fridge, the better they'll keep their shape when you cook 'em.) Don't worry if they are a little bit watery—they'll firm up when cooking.

Using a spatula, flatten them into patties in a pan sprayed with nonstick spray and cook for about 5 minutes per side over medium heat (flip gently, so they keep their shape).

MAKES 5 SERVINGS

veggie tuna wrap explosion

Ingredients

1 medium low-fat flour tortilla (about 110 calories with at least 6g fiber)

2 ounces canned tuna (packed in water), drained and flaked

2 tablespoons broccoli coleslaw mix (or regular slaw mix), dry

1 tablespoon chopped dill pickle

1 tablespoon chopped red onions

2 small tomato slices, halved

1 tablespoon fat-free mayonnaise

2 teaspoons Hellmann's/Best Foods Dijonnaise

Directions

Microwave tortilla until slightly warm. Set aside.

Combine tuna, mayo, and Dijonnaise. Add pickle, onions, and slaw. Mix well.

Place tuna mixture in the center of your tortilla. Add tomato slices, then fold in tortilla sides and roll it up tightly. Enjoy!

MAKES 1 SERVING

crab-ulous smothered burrito

Ingredients

1 medium low-fat flour tortilla (about 110 calories with at least 6g fiber)

2 ounces drained white crabmeat

1 cup broccoli florets

¼ cup canned black beans

¼ cup green enchilada sauce

2 tablespoons fat-free cream cheese

2 tablespoons fat-free sour cream

¼ teaspoon lemon pepper seasoning

½ teaspoon parsley

Optional topping: additional fat-free sour cream

Directions

Preheat oven to 375 degrees.

Place broccoli in a microwave-safe bowl with 1 tablespoon of water. Cover and microwave for 3 minutes. Drain any remaining water and set aside.

Microwave tortilla until slightly warm.

Combine crabmeat, cream cheese, sour cream, parsley, and lemon pepper seasoning. Place crab mixture in the center of the tortilla. Top with broccoli and black beans.

Roll tortilla up tightly and place seam-side down on a baking dish sprayed lightly with nonstick spray.

Place dish in the oven and cook for 10 minutes or until insides are thoroughly heated and tortilla is slightly toasty. Meanwhile, warm the enchilada sauce in the microwave for 8 to 10 seconds.

Remove burrito and cover with sauce. Top with fat-free sour cream, if desired.

MAKES 1 SERVING

CHEW ON THIS:

too-good turkey club wrap

Ingredients

1 medium low-fat flour tortilla (about 110 calories with at least 6g fiber)

2 ounces cooked skinless lean turkey breast, chopped

2 slices (about 1 ounce) extra-lean turkey bacon

1 slice fat-free American cheese

2 leaves romaine lettuce

2 tablespoons diced tomatoes

5 cucumber slices

1 tablespoon fat-free mayonnaise

Directions

Over medium heat, cook bacon strips in a pan sprayed with nonstick spray until crispy (about 5 minutes). Once cool enough to handle, chop bacon into small pieces.

Combine turkey, bacon, mayo, and tomatoes in a small bowl. Mix thoroughly.

Microwave tortilla until slightly warm. Lay the tortilla out on a piece of foil (a little larger than the tortilla) with about a 2-inch section of the tortilla extending over the foil.

Tear lettuce into bite-sized pieces. Place cheese, lettuce, cucumber slices, and turkey mixture into the center of the tortilla.

Fold the right side of the tortilla in at a diagonal. Then fold the left side in at a diagonal. Flip the bottom up to prevent the contents from falling out. Wrap the foil around the tortilla in the same manner. The end result will be a waffle-cone-style wrap!

MAKES 1 SERVING

For a pic of this recipe, see the photo insert. Yay!

Wrap It Up Right! A Tortilla Tutorial

Everything you need to know to succeed in the wonderful world of wraps . . .

Step 1: Slightly warm your tortilla by microwaving it for about 10 seconds. Doing so will make it easier to work with, and it'll also taste better.

Step 2: Place your stuff in the center of your tortilla. First fold the sides in (a few inches), and then fold the bottom to the center, creating an envelope around your filling. Use a fork to smoosh any attempted escapees into the pocket you've created.

Step 3: Slowly roll your tortilla upward until you reach the top. Voilà!

yummilicious veggie burger wrap

Ingredients

1 medium low-fat flour tortilla (about 110 calories with at least 6g fiber)

1 veggie burger patty (veggie-based rather than the imitation-meat kind)

1 wedge The Laughing Cow Light Original Swiss cheese

3 tablespoons chopped mushrooms

1 tablespoon chopped onions

Optional condiments: ketchup, mustard, fat-free mayonnaise, salsa

Directions

Microwave tortilla until slightly warm. Lay the tortilla out and spread the cheese wedge evenly on top of it.

In a pan sprayed with nonstick spray, cook the veggie patty over medium heat. (Refer to the package for exact cooking time.) Once patty is half-cooked, remove it from the pan and chop into bite-sized pieces.

Place the onions and patty pieces in the pan and continue cooking for 1 minute. Then add mushrooms, stir, and cook for 2 additional minutes or until veggies are fully cooked.

Remove pan from heat and allow to cool slightly. Evenly spoon mixture into the center of the cheese-covered tortilla. If desired, top with guilt-free condiments.

Fold in the sides of the tortilla and roll it up. Place on a microwave-safe plate, seam-side down, and heat for 30 seconds.

MAKES 1 SERVING

veggie-friendly asian lettuce wraps

Ingredients

6 medium iceberg lettuce leaves (or leaves from another round, firm head of lettuce)

6 ounces ground-beef-style soy crumbles, defrosted if previously frozen

1 cup canned sliced water chestnuts, drained and chopped

¾ cup chopped shiitake mushrooms

1 cup bean sprouts

½ cup chopped scallions

2 tablespoons light or low-sodium soy sauce

1 tablespoon dark brown sugar (not packed)

2 teaspoons chili garlic sauce (found in the Asian foods aisle)

½ teaspoon sesame oil

Directions

Combine soy sauce, sugar, garlic sauce, and sesame oil in a small dish. Mix well and set aside.

Bring a medium pot sprayed with nonstick spray to medium heat. Place all ingredients, except for the scallions and lettuce leaves, into the pot. Add the prepared sauce and stir. Cook for 2 to 3 minutes.

Add scallions, cook for 1 minute more and remove from heat.

Divide mixture evenly among the 6 lettuce "cups" and enjoy.

MAKES 2 SERVINGS

weeeee . . . veggie wheels!

Ingredients

1 medium low-fat flour tortilla (about 110 calories with at least 6g fiber)

¼ cup chopped red bell peppers

½ cup fresh spinach (stems removed)

1 tablespoon chopped tomatoes

1 tablespoon chopped scallions

1 tablespoon fat-free cream cheese

¼ teaspoon ranch seasoning mix, dry

Directions

In a small bowl, combine cream cheese and ranch seasoning until smooth and mixed thoroughly.

Microwave tortilla until slightly warm. Lay the tortilla on a flat surface and evenly spread cream cheese mixture on top of it.

Place spinach, red peppers, scallions, and tomatoes evenly over cheese layer. Very tightly roll the tortilla up from one end to the other, creating a pinwheel of layers, as opposed to a burrito. Wrap the tortilla securely in plastic wrap and place it in the fridge for at least 1 hour.

When you're ready to eat, remove the plastic wrap and cut off both ends of the wrap (where the tortilla does not fully wrap around). Slice the rest of the wrap into 6 circular pieces. Enjoy!

MAKES 1 SERVING

More Tips 'n Tricks for Burning Calories at the Office!

rockin' shrimp pad thai

This Pad Thai is as good as any I've ever tasted—and it is insanely low in fat and calories compared to the real thing!

Ingredients

2 packages House Foods Tofu Shirataki, Fettuccine Shape

4 ounces cooked medium shrimp

2 cups chopped broccoli

1½ cups bean sprouts

¾ cup chopped scallions

½ cup fat-free liquid egg substitute

2 tablespoons canned tomato sauce

2 tablespoons light or low-sodium teriyaki sauce

1 tablespoon chili garlic sauce (found in the Asian foods aisle)

1 teaspoon reduced-fat peanut butter

2 tablespoons Splenda No Calorie Sweetener (granulated)

Directions

Rinse and drain shirataki noodles well. Pat dry. Place noodles in a microwave-safe bowl and microwave for 1 minute.

Drain excess liquid from noodles and pat them until thoroughly dry. Cut noodles into pieces about 3 inches in length. Set aside.

In a small bowl, combine tomato sauce, teriyaki sauce, chili garlic sauce, peanut butter, and Splenda, and stir thoroughly. Set aside, as well.

Spray a wok or large pan with nonstick spray and set heat to medium-high. Once pan is hot, add egg substitute. Stirring constantly, cook for 1 minute or until egg is soft-scrambled.

Add broccoli, sprouts, and scallions, and cook for 2 minutes. Then add noodles, sauce mixture, and shrimp. Stir thoroughly, and cook for 3 minutes or until dish is heated throughout.

MAKES 2 SERVINGS

mexi-tato

Ingredients

1 medium (8-ounce) baking potato

2 tablespoons fat-free liquid non-dairy creamer

2 tablespoons shredded fat-free cheddar cheese

¼ cup canned black beans

½ teaspoon taco seasoning mix, dry

2 tablespoons chopped tomatoes

1 tablespoon chopped scallions

Dash of salt

Dash of black pepper

Optional topping: fat-free sour cream

Directions

Pierce potato in several places with a fork. Next, peel the skin off of the top of the potato only. Place potato, peeled side up, in the microwave and cook for 6 to 8 minutes (until tender). Wait 2 minutes before removing potato from the microwave.

Gently remove all of the pulp from the potato and place it in a microwave-safe dish. Set the empty shell aside. Add the creamer, cheese, taco seasoning, salt, and black pepper to the potato pulp and stir. Microwave mixture for 45 seconds and stir again.

Next, heat black beans in the microwave.

Place half of the cheesy potato mixture in the potato shell and then top with half of the black beans. Repeat.

Top potato with tomatoes and scallions and, if desired, sour cream. Dig in!

MAKES 1 SERVING

Nutritional information based on averages.

saucy bbq seafood skewers

Ingredients

For Skewers

4 ounces raw Atlantic salmon

4 ounces large raw peeled and deveined shrimp, tails removed

6 ounces large raw sea scallops

8 to 10 cherry tomatoes

1 medium-large zucchini

For Sauce

¼ cup canned tomato sauce

2 tablespoons ketchup

2 teaspoons brown sugar (not packed)

2 teaspoons cider vinegar

½ teaspoon garlic powder

Directions

Cut scallops into halves or quarters, depending on their size, so that they are just slightly larger than the shrimp. Cut salmon and zucchini into chunks about the same size as the scallops.

Place all veggies and seafood onto 4 skewers, alternating the order.

Combine sauce ingredients in a small dish. Set aside.

Place skewers on a grill or in a large hot pan sprayed with nonstick spray. Cook skewers at medium heat for about 5 minutes or until seafood just begins to turn opaque on top.

Flip skewers and cook for an additional 4 to 5 minutes or until all seafood is cooked throughout. While skewers cook, warm sauce in the microwave.

Drizzle or brush sauce over skewers immediately after removing them from heat.

MAKES 2 SERVINGS

What About Kabob?

citrus-y stir-fry shrimp

Ingredients

10 ounces raw peeled and deveined shrimp, tails removed

3 cups snow peas

3 cups white mushrooms, quartered

½ cup canned sliced water chestnuts, drained and halved

cup freshly squeezed orange juice (straight from the fruit, no cheating!)

½ teaspoon cornstarch

2½ teaspoons Splenda No Calorie Sweetener (granulated)

3 tablespoons light or low-sodium soy sauce

2½ teaspoons minced garlic

Optional: 2 tablespoons chopped scallions

Directions

Bring a medium pot filled two-thirds of the way with water to a boil.

Meanwhile, in a small dish, combine orange juice, soy sauce, Splenda, cornstarch, and garlic (if using scallions, add those as well). Mix thoroughly and transfer to a small saucepan. Set heat to low and cook for 5 minutes, stirring often.

Remove sauce from heat, transfer back to the small dish, and set aside.

Once the pot of water has reached a full boil, add shrimp. Cook until shrimp are opaque (about 35 seconds for large shrimp). Drain water, and rinse shrimp in cold water and set aside.

In a large pot or wok sprayed with nonstick spray, cook snow peas and mushrooms at medium heat, stirring occasionally, for 5 to 7 minutes. (Veggies should still be crisp.)

Add shrimp, water chestnuts, and sauce. Stir and continue to cook for 2 to 3 more minutes, until entire dish is thoroughly heated and mixed.

MAKES 2 SERVINGS

CHEW ON THIS:

loaded 'n oated veggie pizza

The Fiber One 'n oat crust is definitely unique—and it makes this pizza crazy-high in fiber and slightly sweet!

Ingredients

¼ cup Fiber One bran cereal (original)

¼ cup regular oats (not instant)

¼ cup fat-free liquid egg substitute

cup shredded fat-free mozzarella cheese

1 tablespoon diced mushrooms

1 tablespoon diced green bell peppers

1 tablespoon diced onions

cup canned tomato sauce

½ teaspoon garlic powder

Optional: salt, black pepper, oregano, additional garlic powder, onion powder, red pepper flakes, etc.

Directions

Preheat oven to 400 degrees.

Place oats and Fiber One in a blender or food processor and grind until a breadcrumb-like consistency is reached. In a small bowl, combine the "breadcrumb" mixture, egg substitute, and garlic powder. Mix well.

Over medium-high heat, spoon mixture into a pan sprayed with nonstick spray and smooth into a circular shape (larger for a thin crust, smaller for a thick crust). Allow to cook until the bottom is slightly browned (about 2 minutes) and then gently flip. Once both sides are slightly browned, remove crust from the pan and place it on a plate to cool.

Remove pan from heat and respray. Cook diced veggies in the pan over medium-high heat for 1 to 2 minutes. Remove from heat.

Season tomato sauce, to taste, with any of the optional ingredients and mix well. Pour sauce evenly onto the oat/cereal crust.

Next, evenly top crust—first with the cheese and then with the veggies. Place pizza directly on the oven rack and cook for 10 minutes.

If you like, season your pizza with more optional ingredients. Cut into quarters for four times the fun!

MAKES 1 SERVING

For a pic of this recipe, see the photo insert. Yay!

hawaiian pineapple chicken skewers

Ingredients

½ cup pineapple juice

6 ounces raw boneless skinless lean chicken breast

4 medium white mushrooms

½ medium onion, cut into 8 slices

½ medium yellow bell pepper, cut into 4 slices

½ medium red bell pepper, cut into 4 slices

½ medium green bell pepper, cut into 4 slices

½ cup pineapple (4 chunks)

2 tablespoons teriyaki sauce

Directions

Cut the chicken breast into 12 chunks. Place them in a small bowl and then cover with pineapple juice. Cover the bowl and let chicken marinate in the fridge for at least 30 minutes.

Once the chicken has marinated, drain the pineapple juice from the bowl. Evenly distribute the chicken, pineapple, and veggies among 4 skewers. Suggested stacking per skewer: 1 slice onion, 1 slice green pepper, 1 chicken chunk, 1 pineapple chunk, 1 chicken chunk, 1 slice yellow pepper, 1 mushroom, 1 chicken chunk, 1 slice red pepper, 1 slice onion.

In a large pan sprayed with nonstick spray, cook kabobs over medium-high heat for about 10 minutes, flipping halfway, or until desired texture is reached and chicken is cooked thoroughly.

Drizzle with teriyaki sauce immediately before serving.

MAKES 2 SERVINGS