Showing posts with label meal - lunch. Show all posts
Showing posts with label meal - lunch. Show all posts

Monday, June 8, 2009

English Muffin Melt

1 light mulitgrain or ww english muffin (8 grams fiber per muffin -- like Thomas'), halved and toasted
1 oz (1/2 c )finely shredded Cabots 75% light cheddar cheese
2 (1/3 " thick) slices beefsteak tomato

Top muffin halves with cheese then tomato slice.  Broil in preheated oven until cheese is bubbly.

serves 1

168 cal, 15 protien, 26 carb, 4 fat, 8 fiber

source:  biggest loser family cookbook
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Monday, April 13, 2009

Key West Chicken-Avocado Sandwiches


Whole grains, healthy proteins, and tummy-trimming MUFAs (monounsaturated fatty acids) transform your favorite sandwiches By Miriam Rubin for Prevention Magazine

TIME: 15 minutes
SERVINGS: 4

1 c mashed Florida avocado (MUFA), about 1 med
1 Tbsp freshly squeezed limejuice (about 1/2 lime)
1/2 tsp green pepper sauce (we used Tabasco), optional
1 c baby spinach
10 oz grilled or roasted chicken breast, sliced (about 2 c)
1 mango, peeled, pitted, and sliced (about 1 c)
4 sm whole grain rolls (2 oz each), split

1. Combine avocado, lime juice, and green pepper sauce, if using, in small bowl. Spread top and bottom halves of rolls with 2 tablespoons each of the avocado-lime mixture.

2. Layer 1/4 cup of the spinach, one-quarter of the chicken, and 1/4 cup of the mango on bottom halves. Top with other halves of rolls.

Nutritional Info Per Sandwich 367 cal, 29 g pro, 41 g carb, 8 g fiber, 11 g fat, 2.5 g sat fat, 60 mg chol, 355 mg sodium

Flat Belly Bonus: When buying rolls, check the calorie count (aim for 150 to 180) on the nutrition label. It's easy to overdo it on bread--even the whole wheat kind!
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Saturday, October 27, 2007

Chicken and Roasted Pepper Panini

You don't need a panini press to make panini. Covering these sandwiches with a large, heavy pan (such as a Dutch oven) is enough to give them the desired press.

If your sub rolls are longer than 6 inches, cook the panini in 2 batches.

Serves 4

8 thin-cut, boneless, skinless chicken cutlets (about 1 1/2 pounds)
Salt and pepper
4 tablespoons extra-virgin olive oil
1/2 cup drained jarred roasted red peppers, chopped
1/2 cup pitted kalamata olives
1/2 cup chopped fresh basil
1 garlic clove, minced
4 (6-inch) sub rolls, halved lengthwise
8 ounces thinly sliced Provolone deli cheese
Pat chicken dry with paper towels and season with salt and pepper. Heat 1 tablespoon oil in large nonstick skillet over medium-high heat until just smoking. Cook half of cutlets until lightly browned and cooked through, 1 to 2 minutes per side. Transfer to plate and repeat with additional 1 tablespoon oil and remaining cutlets.
Pulse red peppers, olives, basil, garlic, and 1 tablespoon oil in food processor until coarsely chopped. Spread pepper mixture evenly over both sides of rolls. Layer half of cheese and 2 chicken cutlets over each roll bottom. Top with remaining cheese and roll tops.
Wipe out skillet. Heat remaining oil over medium-low heat until just shimmering. Arrange panini in skillet and top with large Dutch oven. Cook until bottoms of sandwiches are crisp and cheese is beginning to melt, about 2 minutes. Remove Dutch oven, flip sandwiches, replace Dutch oven, and continue to cook until crisp on second side and heated through, about 2 minutes. Serve.