LUNCH RECIPES

CROCK POT GREAT NORTHERN BEANS

Ingredients:

1 Pound Dry Great Northern Beans (Fresh or Bagged, No Canned) {99 grams of protein from beans}

6 Cups Water 

1 Large Onion, Chopped

1 Medium Carrot, Diced

1 Large Rib Celery, Chopped

2 Large Bay Leaves

2 Whole Cloves Garlic

1 Tablespoon Celery Flakes

2 - 3 Sprigs Fresh Parsley

1/4 Teaspoon Ground Black Pepper

 

Instructions:

Rinse the beans well and pick out any malformed beans or small stones that may of mixed in with beans. Pour beans into the crock pot. Add water. I like to use a food processor to chop (on low setting) the onion, carrot and celery. Be careful not to over chop. Add the onion, carrot, celery, bay leaves, garlic, celery flakes, parsley sprigs and the ground pepper. Cover and cook on low for 6 hours. This gives the beans enough cooking time so they are not too soft and have a little crunch to them. 

When finished you may serve over steamed rice or use with green salad.

Enjoy!

 

FISH PASTA SALAD

 

Ingredients:

1-6 ounce piece of FISH(*)

1-ounce (dry weight) of PASTA (farfalle, penne, rotini, small shell macaroni) 

1 small ZUCCHINI

1 small BROCCOLI

ANY MRS DASH SALT FREE SEASONING to taste

GROUND PEPPER

ANNIE’S SODIUM FREE SALAD DRESSING or

BALSAMIC VINEGAR & FRESH SQUEEZED LEMON JUICE

 

* - White Fish - NO SHELL FISH

 

Directions:

Pre cook PASTA

Grill or broil FISH

Let FISH cool and cut into cubes

Cut vegetables into small pieces and add to salad bowl

Add PASTA

Add FISH

SEASON, add SALAD DRESSING

Mix and serve

 

 

 

Fried Chicken

 

Ingredients:

Boneless, skinless chicken breasts

Egg whites

No salt matzo bread crumbs or matzo meal (no salt or sodium in ingredients)

Italian seasonings (basil, oregano, garlic powder, etc)

Cilantro

Olive oil

Instructions:

Mix the no salt matzo breadcrumbs or matzo meal with the Italian seasonings and cilantro. Dip the chicken breasts in egg whites. Place them in the bread crumbs and then place them in a little bit of hot Olive Oil (use sparingly) in a frying pan. Cook until desired tenderness.

Pour no salt spaghetti sauce or no salt salsa over them.

 

 

Chili 

 

Ingredients:

Pick one:

2 pounds of ground London broil

2 pounds of extra lean ground turkey breast

2 pounds of ground chicken breast

Instructions: Begin cooking the meat in a pan and when it’s half way done add in the following items: (These can be found at the health food store)

3 jars of No Salt Salsa

2 cans of Eden Organic Pinto Beans — no salt added, fat free

2 cans of Eden Organic Kidney Beans — no salt added, fat free

2 cans of Eden Organic Black Beans — no salt added, fat free

You can make your own Chili Powder using chili pepper, cumin, oregano and garlic power (this is a better choice if you’re trying to get in shape). Or You can buy the “5 Alarm Chili Starter Kit” and use each little packet of seasonings that are included in it but DO NOT USE the packet of salt that comes with it. Or, use McCormick Dark Chili Powder. It has only 20 mg of sodium for 1cup. If you use a little bit in a big pot of chili, the sodium is very very low per serving.

 

 

Organic Chicken Soup 

 

All Organic

1-Nature Promise Organic Chicken (rince). Remove giblets

2-Yellow Onion (chopped)

4-Cloves Garlic  (chopped/minced)

1-8 Ounce package White Mushrooms 

1-8 Ounce package Baby Carrots

1-8 Ounce (cup) Fresh (not canned) 

Cannellini Beans 

1-Bag Baby Spinach

16-Cups Water 

16-Packets Herb Ox Sodium Free Chicken Bouillon 

1-Bag No Yolk Egg Noodles 

Lemon Pepper Mrs. Dash Seasoning To Taste

Fresh Rosemary & Basil To Taste 

 

Cooking Instructions:

Bring 16 cups of water with Herb Ox Chicken Bouillon to a boil in a large cooking pot.

Place the whole Chicken & Onions into the Pot. Cook medium high heat with lid on for 45 minutes or until Chicken is cooked. 

When Chicken is cooked, remove it from pot & let cool.

Add Mushrooms, Carrots, Beans, Rosemary, Basil, Mrs. Dash Seasoning  & Spinach to Pot & cook for 20-25 minutes. Careful not to over cook. We like the vegetables Al Dente.

When Chicken is cool, De-Bone into small pieces and place back into Pot.

Remove Pot From Heat or turn stove top off. Add Yolk Free Egg Noodles and cover Pot. Let sit for 10-15 minutes until Noodles are Soft.

 

Enjoy!

Turkey Mexicana Lunch

Extra Lean Ground Turkey Breast 

No Salt Salsa 

No Salt Hot Sauce 

Steamed Rice

Tuna Sandwich

Ingredients:

10-12 ounces (6 ounces = 1 protein source) of LOW SODIUM TUNA FISH (Starkist, Bumble Bee or Chicken of the Sea or equal in a can) JUST MAKE SURE THE CAN SAYS LOW SODIUM

2-4 slices of SALT FREE BREAD (2 slices = 1 carbohydrate source)

6 Fresh SPINACH LEAF’S

6 tablespoons of Trader Grotto's Fire Roasted NO SALT ADDED SALSA (OR MAKE YOUR OWN SALSA)

GROUND PEPPER or MRS DASH SEASONING’S

 

Directions:

 

Mix TUNA FISH and SALSA TOGETHER

Season with PEPPER or MRS DASH SEASONING’S 

Add ingredients on BREAD

Add SPINACH LEAF’S 

SALSA

Ingredients:

6 Roma Tomatoes, chopped

3 Jalapenos, minced

1-2 Serrano Peppers

Half Cup unpacked Cilantro, chopped

1-2 Limes, juiced

4 teaspoons Champagne Vinegar (white)

1 Large Clove Garlic, minced

2 Teaspoons Cumin

1 Teaspoon Basil

Cracked Pepper 

Large Can Reduced Sodium Whole Tomatoes, drained

 

Instructions:

Put in food processor on chop 10 seconds

This also makes a great marinade before grilling chicken (pound it thin) or if you want to use as a side you could add finely chopped red peppers (1/4 cup = 22 calories, 2 mg sodium and 3 g carbs) approx.