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Lunches/Dinners
Easy Vegetarian Stuffed Pita
1 frozen veggie burger
1 whole-wheat pita pocket
1 tablespoon prepared hummus
Any sandwich vegetables you like (such as shredded lettuce, tomato slices, etc.)
1 tablespoon your favorite cheese
Follow package directions for microwaving veggie burger. Once it's heated, cut it into bite-size pieces. Cut open the pita, and spread the hummus inside. Stuff in the burger pieces and veggies of your choice. Finish by sprinkling the cheese on top, then dig in!
Bean Burritos
1 can (16 oz) vegetarian refried beans
4 flour tortillas
1/2 cup salsa
1/2 cup shredded cheddar cheese
Divide beans between tortillas. Top with salsa and cheese. Roll tortilla, tucking in at end. If you have a microwave, you can heat these on high for 1 minute and cheese will melt. Serves 4.
Source: Ann Litt, M.S., R.D., annlittrd.com
Oven-Fried Chicken
Nonstick spray or 2 tablespoons olive oil
1/2 cup cornflakes, crumbled
1/2 cup grated Parmesan cheese
Salt and pepper
4 boneless, skinless chicken breasts
1/4 cup skim milk
Coat the bottom of a glass baking dish with nonstick spray or olive oil. Combine the crumbs, cheese, and some salt and pepper in a small bowl. Dip the chicken breasts in milk and then the crumb mixture. Place chicken in dish and bake at 350 degrees for 30 minutes, turning every 10 minutes, or microwave for 12 to 15 minutes. Serves 4.
Source: Ann Litt, M.S., R.D., annlittrd.com
Lemon Fish
1 pound mild fish fillets such as orange roughy, flounder, or cod
Salt and pepper
2 tablespoons butter or margarine
1/2 cup breadcrumbs
1 1/2 teaspoons fresh lemon juice
1 tablespoon chopped parsley
Rinse fillets and pat dry with paper towel. Sprinkle fish with salt and pepper, and place in microwave-safe dish. Melt butter, either on top of stove over low heat or in microwave. Add breadcrumbs, lemon juice, and parsley to melted butter. Sprinkle mixture on top of fish. Cover dish with plastic wrap if using microwave. Bake at 350 degrees for about 10 minutes or microwave for 5 to 7 minutes. Serves 4.
Source: Ann Litt, M.S., R.D., annlittrd.com
Barbecued Chicken Breasts
4 boneless, skinless chicken breasts
1/4 cup orange juice
1/2 cup prepared barbecue sauce
1/8 teaspoon black pepper
Nonstick spray or 1 tablespoon olive oil
Cut the chicken breasts in long, narrow strips. Combine orange juice, barbecue sauce, and black pepper. Heat oil in frying pan or spray with nonstick spray. Add chicken and stir-fry about 10 minutes, until chicken is cooked. Add sauce and heat until it boils. Serves 4.
Source: Ann Litt, M.S., R.D., annlittrd.com
Apricot Chicken
1/2 cup flour
1/4 teaspoon black pepper
Large resealable bag
4 boneless, skinless chicken breasts
1/2 cup apricot preserves
1 tablespoon Dijon mustard
1/2 cup nonfat, plain yogurt
Nonstick spray or 2 teaspoons olive oil
Preheat oven to 375 degrees. Pour flour and pepper in plastic bag. Add chicken, reseal bag, and shake well until chicken is coated with flour. Combine preserves, mustard, and yogurt in small bowl. Set aside. Coat bottom of baking pan with spray or oil. Place chicken in pan and bake for 20 minutes. Spread preserves mixture over chicken. Continue cooking for 25 minutes. Serves 4.
Source: Ann Litt, M.S., R.D., annlittrd.com
Chicken Wrap
1/8 teaspoon each basil, oregano, garlic powder, and black pepper
3-ounce chicken breast
Nonstick cooking spray
6-inch whole-grain tortilla
2/3 cup romaine lettuce, shredded
1/4 cup carrot, shredded
1/4 cup cucumber, peeled and thinly sliced
1 teaspoon fresh lemon juice
1/2 teaspoon olive oil
Blend herbs and spices together, then sprinkle on both sides of chicken. Spray a nonstick skillet with cooking spray, heat about 2 minutes over medium-high heat, then add chicken. Reduce heat to medium and cook chicken about 14 minutes, turning once. Cut the center to make sure it's cooked (it should be opaque, not pink), and slice it into thin strips. Place chicken on tortilla, top with vegetables, and drizzle with lemon juice and olive oil. Fold up sides and enjoy! Makes 1 wrap.
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