Hope everyone is having a great spring!! Here in Kansas, the high was in the 80s all last week and it will continue to be warm this coming week. Yes!
Favorite Lunch of last week: Grilled Chicken Salad with Creamy Cucumber Ranch Dressing, 1 whole-wheat pita bread, 1 piece of fruit
What really made this meal was the Creamy Cucumber Ranch Dressing (recipe below).
This week’s plan…
Lunch: Grilled Chicken Salad with Creamy Cucumber Ranch Dressing, 1 whole-wheat pita bread, 1 piece of fruit
Creamy Cucumber Ranch Dressing
– 3/4 c. buttermilk (or skim milk)
– 1/2 c. reduced-calorie mayonnaise
– 1 Tbl. extra virgin olive oil
– 3 Tbl. minced green onion
– 3 Tbl. minced fresh dill
– 1 Tbl. lemon juice
– 1/4 tsp. ground pepper
– 1/2 small cucumber, peeled and finely chopped
Combine all ingredients, stir and refrigerate at lest an 1, and up to 4 days. Keep stored in a covered jar.
Dinner: Bean & Cheese Burrito (recipe below), 8 tortilla chips with 1/4 c. salsa, 1 piece of fruit
Breakfast: 3/4 c. nonfat plain yogurt, 3 Tbl. granola, 1 piece fruit, 3/4 c. orange juice, coffee or tea
Lunch: Taco Salad, 1 fruit-flavored sugar-free yogurt, 1 piece of fruit
Step 1: In a microwave-safe bowl, stir together 1 c. black beans, 4 Tbl. salsa, 1 tsp. ground cumin and microwave on high for 40 seconds.
Step 2: Arrange 24 baked tortilla chips on two separate plates, top each with 1/4 c. reduced-fat Cheddar cheese and microwave on high for 30 seconds.
Step 3: Top chips and cheese with half of black bean mixture on each plate. Then add 2 c. lettuce, 1/2 tomato (chopped), 1/2 c. salsa, 2 Tbl. fat-free sour cream to each plate.
Dinner: Mushroom Barley Soup (with steak), Tortilla Roll-Up:
– 1/4 c. fat-free roasted garlic cream cheese on 10-flour tortilla
– 1/2 c. thinly sliced cucumber
– 2 spinach leaves
then roll up!
Breakfast: Any cereal with 200 calories and at least 5 grams of fiber (or sprinkled with 2 Tbl. wheat germ) and 1 c. skim milk, 1 piece of fruit, coffee or tea
Lunch: Light and Fresh Vegetable Soup, fruit, and Sandwich:
– 2 slices whole-wheat bread, 4 slices deli-thin lean smoked turkey breast, 2 pieces lettuce, 3 slices tomato, 1 Tbl. alfalfa sprouts, 1 oz. reduced-fat Cheddar cheese, 2 tsp. mustard
Dinner: Volumetric Burger with Creamy and Crunchy Potato Salad (recipes to come next week)
Breakfast: Scrambled Egg: 1 egg plus 2 egg whites, 2 Tbl. water, scrambled with 1 oz. Canadian bacon; 1 slice whole-wheat toast, 2 tsp. low-sugar preserves, 1 grapefruit, 1 c. low-fat milk, coffee or tea
Lunch: Soup and Veggie Sandwich, 30 cal of raw vegetables, 1 piece of fruit
Bean & Cheese Burrito
This is a great recipe to make the night before, or match in a batch and freeze! All measurements below are for making 1 serving, which is 1 burrito, though you can multiply each ingredient by 20-30 if you want to freeze some.
Ingredients for 1 serving:
– 1 whole-wheat tortilla
– 1/3 c. drained black beans, mashed
– 1/4 c. salsa, divided
– 1/4 c. shredded reduced-fat Cheddar cheese
– 1 Tbl. sliced green onion
– 2 Tbl. diced tomato
– 1/2 c. thinly sliced romaine lettuce
– 2 Tbl. fat-free sour cream
Stir together mashed beans, cheese and 2 Tbl. of salsa. Spoon bean mixture in a strip in the middle of tortilla, but slightly off-center. Top with tomatoes and green onions. (If eating burrito right away, skip to Step 3.)
Roll up burrito. Wrap each burrito in a paper towel, then in foil. (See the crinkly foil? Because the foil doesn’t really touch the food, it is super easy to save and reuse!)
Refrigerate or freeze. I like to pack several tortillas in ziplock bags. When ready to eat, remove foil and microwave for about 2 minutes (checking and flipping after 1 min). The paper towel keeps the burritos moist.
When ready to eat, top burritos 1/2 c. lettuce, 2 Tbl. salsa, and 2 Tbl. sour cream.
What are you cooking this week? I’d like to hear about it! Please link up below.