Lunch

Grilled Chicken Wrap

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*Serves 1 

Per Serving: Calories 202, Protein 28.5g, Total Fat 5g, Carbs 17.5g, Fiber 10g

Ingredients: 

  • 1 La Factory Low Carb Tortilla

  • 3oz boneless, skinless chicken breast, grilled & chopped

  • 1 cup romaine Lettuce, shredded

  • 1 tbsp Walden Farms Amazin’ Mayo

  • 1/2 medium Tomato

  • Salt & Pepper to taste

Instructions: 

  • Grill chicken on bbq or George Forman grill (approx. 20-25 minutes), flip halfway through.

  • Microwave the tortilla until slightly warm (approx. 5–10 seconds); lay tortilla flat and spread Walden Farms Amazin’ Mayo down the center, lay chicken, tomato and lettuce on top.

  • Fold tortilla like a burrito.

BLT Salad Wrap

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*Serves 1

Per Serving(: Calories 155, Carbs 15g, Protein 18g, Total Fat 4g, Fiber 8g

Ingredients: 

  • 1 La Factory Low Carb Tortilla

  • 4 slices extra lean turkey bacon

  • 1 medium Roma Tomato, chopped

  • 1/2 cup Romaine lettuce, shredded

  • 1 tbsp fat-free mayonnaise

Instructions: 

  • Cook turkey bacon according to the package instructions; once cool enough to handle, chop coarsely.

  • Warm tortilla in the microwave (approx. 5–10 seconds); lay tortilla out flat on serving plate, spread mayonnaise all over the tortilla, leaving about 1 inch of space around the perimeter.

  • Layer the lettuce, bacon, and tomato on top of the tortilla; roll up tightly and enjoy.

Microwave Egg & Veggie Sandwich

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*Serves 1

Per Serving: Calories 317, Protein 46g, Total Fat 9g, Carbs 26g, Fiber 12g

Ingredients: 

  • 1 Healthy Grain Perfect 10 Bagel*

  • 3/4 cup egg whites

  • 10-15 fresh spinach leaves

  • 1 oz Garlic & Herb Lisanatti Almond Cheese*

  • 2 slices tomato

  • 2 slices avocado

  • salt & pepper

  • hot sauce if desired

Instructions: 

  • Toast bagel in the toaster. 

  •  In a small bowl add egg whites and spinach leaves, season with salt & pepper. 

  • Place in microwave for 1 minute 30 seconds, keeping an eye on the eggs so they don’t overflow.

  • Smear cheese on toasted bagel and add slices of tomato. 

  • Spoon egg out of bowl in a single patty and place on top of cheese and tomato, top with avocado.

  • Season with hot sauce if desired.

Pepperoni & Spinach Pizza

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*Serves 8

Per Serving (1 Slice): Calories 90, Protein 9g, Total Fat 4g, Carbs 11g, Fiber 8g

Ingredients: 

  • 1.5 cups Carbquick Baking Mix*

  • 1/3 cup hot water, 120-140 degrees

  • 17 slices turkey pepperoni

  • 1/2 cup Prego pizza sauce

  • 1 cup fat free Mozzarella cheese

  • 6 large spinach leaves

  • cooking spray

  • dash of salt/pepper/red pepper flakes

Instructions: 

  • Heat oven to 450F.

  • Grease 12-inch pizza pan.

  • Stir together carbquik mix and very hot water; beat until soft dough forms. 

  • Knead dough 2-3 minutes till dough is dry and no longer sticky. Press dough in pizza pan. 

  • Cook dough for approx. 5 minutes. Remove from oven and spread sauce over dough, sprinkle cheese over pizza.

  •  Top with pepperoni and spinach.

  • Bake on the lowest rack in hot oven 12 to 15 minutes or until crust is golden brown. and cheese is bubbly.

Rainbow Chicken & Veggies

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*Serves 2

Per Serving: Calories 325, Protein 37g, Total Fat 10g, Carbs 23.3g, Fiber 5.5g

Ingredients: 

  • 1.5 cup cherry tomatoes

  • 1 cup zucchini, chopped

  • 1 cup broccoli florets

  • 1 yellow bell pepper, thinly sliced

  • 1/2 cup red onion, cut into wedges

  • 1.5 cups boneless skinless chicken breast, cubed

  • 1 bag Rice Miracle Noodle®

Marinade

  • 1 tbsp extra-virgin olive oil

  • juice of 1 lime

  • 1/8 cup cilantro, fresh chopped

  • salt & pepper

Instructions: 

  • Preheat oven to 400 degrees.

  • On one large sheet pan, place tomatoes, zucchini, bell peppers, broccoli, red onion, and chicken.

  • In a medium bowl, combine olive oil, lime juice, and cilantro and season with salt and pepper to make the marinade.

  • Whisk until combined.

  • Pour marinade over veggies and chicken and season with more salt and pepper.

  • Toss until completely combined.

  • Bake until vegetables are tender and chicken is cooked through, 25 minutes.

  • Cook Miracle Noodle Rice as directed on package.

  • Divide cooked rice among 2 containers and top with roasted veggies and chicken. 

Spiced Chicken Tacos W/ Pomegranate Salsa

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*Serves 2 

Per Serving: Calories 275, Protein 18g, Total Fat 9g, Carbs 17g, Fiber 2.5g

Ingredients: 

  • 1/2 tsp. ground cumin

  • 1/4 tsp. garlic powder

  • Dash chipotle chili powder

  • Salt & pepper

  • 1 tsp. olive oil

  • 1 large boneless, skinless chicken breast

  • 2 medium radishes

  • 1/4 large avocado, diced

  • 1 scallion

  • 1/8 cup pomegranate seeds

  • 1/2 tbsp. fresh lime juice

  • 1/4 cup fresh cilantro leaves

  • 4 small 4” flour tortillas

Instructions: 

  • Heat oven to 425 degrees F. Line a rimmed baking sheet with foil.

  • In a small bowl, combine the cumin, garlic, chili powders, salt.

  • Heat the oil in a medium skillet over medium heat.

  • Season the chicken with the spice mixture and cook until browned, about 2-3 minutes each side.

  • Transfer the chicken to the baking sheet and roast until cooked through, 8 to 10 minutes.

  • Meanwhile, in a medium bowl, gently toss together the radishes, scallions, avocado, pomegranate seeds, lime juice, salt and pepper; fold in the cilantro.

  • Slice the chicken into 1/4-inch-thick pieces.

  • Fill the tortillas with the chicken and top with the pomegranate salsa.

Buffalo Chicken Chop Salad Wrap

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*Serves 1 

Per Serving: Calories 164, Protein 21g, Total Fat 5g, Carbs 15g, Fiber 8g

Ingredients: 

  • 1 La Factory Low Carb Tortilla

  • 1/2 boneless, skinless chicken breast, cooked & chopped

  • 1/2 romaine Lettuce, shredded

  • 2 1/2 tsp hot cayenne pepper sauce

  • 2 tsp reduced-fat parmesan-style grated topping

  • 1/2 tsp fat free Sour Cream

Instructions: 

  • Place cooked chicken in microwave-safe dish, top with parmesan topping & cayenne pepper sauce; toss to coat & cook for 45 seconds on medium-high heat.

  • Microwave the tortilla until slightly warm (approx. 5–10 seconds); lay tortilla flat and spread sour cream down the center, lay chicken mixture and lettuce on top.

  • Fold tortilla like a burrito.

Chicken Taco Mason Jar Salad

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*Serving size: 1 Jar  

Calories 318, Protein 35g, Total Fat 10g, Carbs 22g, Fiber 3.5g

Ingredients: 

  • 1/4 cup Greek non fat yogurt, plain

  • 1/4 cup taco sauce

  • 2 cups romaine salad, chopped

  • 6 oz chicken breast, cooked & chopped

  • 1/2 cup black beans

  • 1/2 cup corn

  • 1/2 cup grape tomatoes, sliced

  • 1/4 cup reduced fat mexican cheese, grated

Instructions: 

  • Whisk together yogurt and taco sauce in a small bowl until completely combined.

  • Place an equal amount of dressing at the bottom of each jar.

  • Divide remaining ingredients among the jars, layering in the following order: chicken, black beans, corn, cheese, tomatoes and lettuce.

  • Twist on the top to seal your salads and refrigerate until ready to serve.

  • When you’re ready to eat, just dump the jar onto a large plate or bowl and enjoy!

Turkey & Swiss Sloppy Joes

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*Serving size: 1 Sandwich

Calories 400, Protein 34g, Total Fat 5g, Carbs 36g, Fiber 8g

Ingredients: 

  • 1 tbsp canola oil

  • 12 oz ground turkey breast

  • 2 cups thinly sliced kale

  • 1 cup chopped onion

  • 1 tbsp thyme

  • 1 teaspoon garlic powder

  • 4 oz pre-sliced mushrooms

  • 1 1/2 cups reduced-fat milk

  • 1 1/2 tbsp all-purpose flour

  • 3/4 cup shredded Swiss cheese

  • 4 whole-wheat buns

  • salt & pepper to taste

Instructions: 

  • Heat oil in a large nonstick skillet over medium-high.

  • Add turkey; cook 6 minutes or until browned, stirring to crumble.

  • Add kale, onion, thyme, garlic powder, and mushrooms; cook 6 minutes, stirring occasionally.

  • Whisk together milk and flour.

  • Add milk mixture to pan; bring to a boil.

  • Reduce heat to medium-low, and simmer 5 minutes or until thickened.

  • Remove pan from heat; stir in cheese, pepper, and salt.

  • Spoon about 3/4 cup turkey mixture onto each bun.

Chicken & Bean Burritos

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*Serving size: 1 burrito half, 2 tablespoons pico de gallo, and 1 tablespoon sour cream.

Calories 287, Protein 25g, Total Fat 8.5g, Carbs 25g, Fiber 3g

Ingredients: 

  • 3/4 lb chicken breast tenders, cut into 1-inch pieces

  • 1/2 cup pre-chopped onion

  • 1 1/2 tsp chili powder

  • 1/2 tsp ground cumin

  • salt & peper to taste

  • 2 tsp canola oil

  • 1/2 cup low-sodium black beans, rinsed and drained

  • 1 tbps minced garlic

  • 2 (10-inch) flour tortillas

  • 1/4 cup shredded Monterey Jack cheese

  • Cooking spray

  • 1/2 cup pico de gallo

  • 1/4 cup low-fat sour cream

Instructions: 

  • Combine first 5 ingredients in a bowl; toss well.

  • Heat a large skillet over medium-high heat. Add oil; swirl to coat.

  • Add chicken mixture; cook 8 minutes or until chicken is done, stirring occasionally.

  • Add beans and garlic; cook 2 minutes or until heated, stirring frequently.

  • Divide chicken mixture evenly among tortillas.

  • Top each burrito with 2 tablespoons cheese. Roll up each burrito.

  • Heat a large skillet over medium-high heat.

  • Coat both sides of burritos evenly with cooking spray.

  • Place burritos in pan; cook 2 minutes on each side or until browned.

  • Cut burritos in half. Top with pico de gallo and sour cream.

Skinny Sloppy Joe

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Recipe makes one serving.  

Calories 275, Protein 35g, Total Fat 4.8g, Carbohydrates 31.5g.

Ingredients: 

Instructions: 

  • Combine the contents of one packet of CarbEssentials Vegetarian Sloppy Joe Mix and 5 ounces of HOT water in a saucepan. Stir thoroughly.

  • Bring to a boil over medium heat. Reduce heat and simmer uncovered 6 to 8 minutes or until thickened, stirring frequently.

  • Spoon onto bagel and top with cheese.

Sloppy Joe Salad

 

Recipe makes one serving.  

Calories 175, Protein 20g, Total Fat 5g, Carbohydrates 13g.

Ingredients: 

Instructions: 

  • Combine the contents of one packet of CarbEssentials Vegetarian Sloppy Joe Mix and 5 ounces of HOT water in a saucepan. Stir thoroughly.

  • Bring to a boil over medium heat. Reduce heat and simmer uncovered 6 to 8 minutes or until thickened, stirring frequently.

  • Toss together all ingredients topped with sloppy joe mixture.

  • Add Walden Farms dressing as desired.

Mini Mexican Pizzas

 

Recipe makes six servings, one serving is two mini pizzas.  

Calories 160, Protein 16g, Total Fat 2g, Carbohydrates 16g.

Ingredients: 

  • 3-4 Large whole wheat tortillas, or enough to cut out 12 small circles

  • 1 Cup Lean Ground Turkey, cooked

  • 1/2 Cup Salsa

  • 2 Teaspoons Dry Taco Seasoning

  • 1/2 Cup Low-Fat Refried Beans

  • 1/2 Cup Low-Fat Mexican Blend Cheese, Shredded

  • Optional Toppings: Sliced Black Olives, Shredded Lettuce, Low-Fat Sour Cream, Chopped Tomatoes

Instructions: 

  • Preheat oven to 425°F. Spray a 12 count muffin tin with nonstick cooking spray.

  • Start by laying each tortilla out individually on a flat surface, and use an empty can, glass cup, or cookie cutter to cut 3-4 medium circles out of each tortilla.

  • Press each circle into muffin tin using your fingers. (Note: it doesn't have to cover the entire side of the tin, it should just fit snuggly!)

  • Meanwhile, in a small bowl, mix together the ground meat, salsa, taco seasoning, and refried beans. Stir until well combined.

  • Scoop 1/8th cup of meat mixture into each tortilla cup.

  • Top with shredded cheese and olives if desired.

  • Bake in pre-heated oven for 12-15 minutes or until cheese is melted.

  • Wait for mini pizzas to cool and remove from muffin tin using a fork or knife. They should pop out with ease.

  • Serve with a side of salsa, low-fat sour cream, chopped tomatoes, and/or shredded lettuce if desired!

Healthy Burrito Bowl

 

Recipe makes one serving.  

Calories 350, Protein 42.6g, Total Fat 3.8g, Carbohydrates 36.3g.

Ingredients: 

  • 1/4 Cup Black Beans

  • 1 Teaspoon Chicken Broth

  • Pinch of Cumin

  • Pinch of Cayenne

  • Pinch of Garlic Powder

  • 1/2 Cup Red Cabbage, Sliced Thin

  • 3 Ounces Precooked Grilled Chicken Breast, Sliced Thin

  • 2 Tablespoons Nonfat Greek Yogurt

  • 2 Tablespoons Fresh Salsa

  • Fresh Cilantro, for garnish

  • Sliced Green Onions, for garnish

Instructions: 

  • Microwave black beans with chicken broth, cumin, cayenne, and garlic powder or high for 30 to 45 seconds until heated; set aside.

  • Add red cabbage to your bowl then spoon the black beans on top. Layer sliced chicken, greek yogurt, salsa, cilantro and green onions on top and enjoy!

Baked Cod w/ Tomatoes & Olives

 

Recipe makes 1 serving.  

Calories 197, Protein 28g, Total Fat 2g, Carbohydrates 18g, Fiber 2g.

Ingredients: 

  • 3 oz. Fresh Cod Fillet

  • 1/2 Can (7 oz.) Italian-Style Diced Tomatoes, Drained

  • 1 Tablespoon Pitted Black Olives, Chopped

  • 1/2 Teaspoon Garlic Clove, Minced

  • 1 Tablespoon Fresh Parsley

  • Salt & Pepper, To Taste

Instructions: 

  • Preheat oven to 400ºF.

  • Coat an 8x8 inch baking pan with nonstick cooking spray; Lay the cod fillet in the pan and season with salt & pepper if desired. Spoon tomatoes, olives, and garlic over the fish.

  • Bake 20 minutes of until fish flakes when tested with a fork; garnish with parsley.

Buffalo Chicken Chop Salad Wrap

 

Recipe makes 1 serving.  

Calories 164, Protein 21g, Total Fat 5g, Carbohydrates 15g, Fiber 8g.

Ingredients: 

  • 1 La Tortilla Factory Low-Carb Tortilla

  • 1/2 Boneless, Skinless Chicken Breast, Cooked & Chopped

  • 1/2 Cup Romaine Lettuce, Shredded

  • 2 1/2 Teaspoon Hot Cayenne Pepper Sauce

  • 2 Teaspoon Reduced-Fat Parmesan Cheese, Grated

  • I 1/2 Teaspoon Fat-Free Sour Cream

Instructions: 

  • Place cooked chicken in a microwave-safe dish, top with parmesan topping & cayenne pepper sauce; toss to coat & cook for 45 seconds on medium-high heat.

  • Microwave the tortilla until slightly warm (approximately 5-10 seconds); lay tortilla flat and spread sour cream down the center. Lay the romaine & chicken mixture on top.

  • Fold tortilla like a burrito around filling and enjoy!

Tuna & Egg Stuffed Tomatoes

 

Recipe makes 8 servings, 1 tomato is one serving.  

Calories 75, Protein 9g, Total Fat 1.75g, Carbohydrates 3g.

Ingredients: 

  • 8 Tomatoes

  • 2 Hard-Boiled Eggs, Shelled and Chopped

  • 2 Cans of Albacore Tuna, Drained

  • 2 Tablespoons Fat-Free Mayonnaise

  • 4 Cloves of Garlic, Minced

  • 1/2 Cup Fresh Parsley, Chopped

  • Salt & Pepper, To Taste

Instructions: 

  • Wash tomatoes, cut tops off using a serrated knife, and core and seed them; set aside.

  • Open tuna cans and drain. In a medium bowl, combine tuna, mayonnaise, garlic, parsley, and chopped hard-boiled eggs.

  • Stuff the tomatoes with the tuna mixture and garnish with a sprig of parsley.

Salmon Salad with Vinaigrette

 

Recipe makes 4 servings.  

Calories 271, Protein 26g, Total Fat 13g, Carbohydrates 13g.

Ingredients: 

  • 1 Lb Green Beans, Trimmed

  • 1/4 Cup Red Wine Vinegar

  • 2 Tablespoons Dijon Mustard

  • 1 Tablespoon Extra-Virgin Olive Oil

  • 1 Tablespoon Minced Shallots

  • 1/4 Teaspoon Kosher Salt, Divided

  • 1/4 Teaspoon Black Pepper, Divided

  • 4 (3 ounce) Salmon Filets

  • 4 Cups Mixed Salad Greens

  • 1/4 Cup Vertically Sliced Vidalia or other Sweet Onion

  • 2 Hard-Boiled Eggs, Sliced

Instructions: 

  • Preheat grill to medium-high.

  • Place beans in large pan of boiling water; cook 2 minutes. Drain and plunge beans into ice water; drain.

  • Combine vinegar, mustard, oil, shallots, 1/8 teaspoon salt and 1/8 teaspoon pepper in a small bowl, stirring well with whisk; set aside.

  • Using a mister, bray both sides of each fillet with olive oil; sprinkle with 1/8 teaspoon salt and 1/8 teaspoon pepper. Place fish, skin side up, on grill rack; cook 8 minutes or until fish flakes easily when tested with a fork, turning after 4 minutes.

  • Arrange 1 cup of greens in each of 4 bowls; top with onion, egg slices, and beans. Top with salmon; drizzle with dressing.

Thai-Style Beef & Melon Salad

 

Serving Size is about 2 cups.  

Calories 149, Protein 15g, Total Fat 3g, Carbohydrates 18g, Fiber 3g.

Ingredients: 

  • 12 Ounces of Beef Sirloin, or Other Boneless Steak, About 1-inch Thick, Trimmed

  • 1/4 Teaspoon Kosher Salt

  • 1/4 Teaspoon Freshly Ground Pepper

  • 1/4 Cup Lime Juice

  • 3 Tablespoons Fish Sauce

  • 2 Teaspoons Sugar

  • 1 Clove Garlic, Grated or Minced

  • 1/2-1 Teaspoon Crushed Red Pepper

  • 1 Medium-Large Firm Ripe Melon

  • 1 Small Green Bell Pepper

  • 1 Small Red Bell Pepper

  • 6 Cups Lightly Packed Torn Boston Lettuce, (about 1 head)

  • 1/2 Cup Slivered Red Onion

  • 1/2 Cup Thin Cucumber Slices, Halved

  • 1/2 Cup Lightly Packed Fresh Cilantro Leaves

  • 1/2 Cup Lightly Packed Torn Fresh Mint Leaves

Instructions: 

  • Preheat grill to Medium.

  • Sprinkle both sides of steak with salt and pepper. Grill the steak about 5 minutes per side for medium-rare and 6 minutes per side for medium. Transfer the steak to a clean cutting board and let rest for 5 minutes before thinly slicing crosswise.

  • Meanwhile, whisk lime juice, fish sauce, sugar, garlic, and crushed red pepper to taste in a small bowl. Cut melon into enough 5-inch long matchsticks to make 4 cups. (Reserve any remaining melon for another use.) Cut bell peppers into 2-inch long matchsticks. Combine the melon and peppers in a large bowl along with lettuce, onion, cucumber, cilantro, and mint.

  • Add the sliced beef to the salad. Whisk the dressing, pour it over the salad and gently toss to combine.