Serves 4 (1 quesadilla each)
Cooking spray
1 cup chopped ham
2 tablespoons canned chopped green chiles
1 (8-ounce) package presliced mushrooms
4 (8-inch) flour tortillas
1 cup (4 ounces) shredded reduced-fat extra-sharp cheddar cheese
Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add ham, green chiles, and mushrooms; sauté 5 minutes. Remove from pan. Wipe pan clean.
Place 1 tortilla in pan. Sprinkle 2 tablespoons cheese over half of tortilla; arrange 1/2 cup ham mixture over cheese. Sprinkle with 2 tablespoons cheese; fold in half. Cook 1 minute on each side or until cheese melts. Repeat procedure with remaining tortillas, cheese, and ham mixture.
CALORIES 245(24% from fat); FAT 6.5g (sat 2.3g,mono 2.6g,poly 0.8g); PROTEIN 18.1g; CHOLESTEROL 19mg; CALCIUM 221mg; SODIUM 802mg; FIBER 0.8g; IRON 2.2mg; CARBOHYDRATE 28.7g
Source: Cooking Light
Showing posts with label WW Lunch Ideas. Show all posts
Showing posts with label WW Lunch Ideas. Show all posts
Tuesday, May 30, 2006
Saturday, February 25, 2006
Chili 'n' Rice
Points: 6
1 cup low-fat canned vegetarian chili over 1/2 cup brown rice. Sprinkle with 2 Tbsp. low-fat shredded cheddar cheese.
1 cup low-fat canned vegetarian chili over 1/2 cup brown rice. Sprinkle with 2 Tbsp. low-fat shredded cheddar cheese.
Chickpea-Tuna Salad
Points: 6
In a medium bowl, stir 1/2 cup (4 oz) canned tuna (in water), drained, with 1/2 cup chickpeas (garbanzo beans), 1/4 cup each diced celery, halved grape tomatoes, and chopped vidalia onion, and 1 tsp. finely chopped fresh dill. In a small bowl, stir 1 Tbsp. fresh lemon juice with 2 tsp. each dijon mustard and reduced-calorie mayonnaise. Stir into tuna mixture. Add salt and pepper to taste. Serve on Boston or Bibb lettuce leaves.
In a medium bowl, stir 1/2 cup (4 oz) canned tuna (in water), drained, with 1/2 cup chickpeas (garbanzo beans), 1/4 cup each diced celery, halved grape tomatoes, and chopped vidalia onion, and 1 tsp. finely chopped fresh dill. In a small bowl, stir 1 Tbsp. fresh lemon juice with 2 tsp. each dijon mustard and reduced-calorie mayonnaise. Stir into tuna mixture. Add salt and pepper to taste. Serve on Boston or Bibb lettuce leaves.
Spa Cobb Salad
Points: 8
Place 2 cups mixed baby greens in bowl. Top with 2 oz cubed roast turkey breast, 1/4 sliced avocado, 1 diced plum tomato, 1 chopped hard-cooked egg, 1 crumbled crisp bacon slice, a 2 tbsp. each finely chopped red onion and fresh chives. Drizzle with 3 Tbsp. light red-wine vinaigrette dressing.
Place 2 cups mixed baby greens in bowl. Top with 2 oz cubed roast turkey breast, 1/4 sliced avocado, 1 diced plum tomato, 1 chopped hard-cooked egg, 1 crumbled crisp bacon slice, a 2 tbsp. each finely chopped red onion and fresh chives. Drizzle with 3 Tbsp. light red-wine vinaigrette dressing.
Citrus Couscous Chicken Salad
Points: 7
Bring 1/2 cup orange juice to a boil in a small saucepan over high heat. Remove from heat; add 1/4 cup uncooked couscous. Stir once; cover and set aside about 6 minutes. Stir in 1 tsp. olive oil; fluff with fork and chill (overnight if desired). When cool, stir in 2 oz roasted or grilled chicken breast pieces, 1 minced scallion, and 2 Tbsp. chopped fresh mint. Add salt to taste.
Bring 1/2 cup orange juice to a boil in a small saucepan over high heat. Remove from heat; add 1/4 cup uncooked couscous. Stir once; cover and set aside about 6 minutes. Stir in 1 tsp. olive oil; fluff with fork and chill (overnight if desired). When cool, stir in 2 oz roasted or grilled chicken breast pieces, 1 minced scallion, and 2 Tbsp. chopped fresh mint. Add salt to taste.
Hummus Pizza
Points: 5
On 1 large (2 oz) whole-wheat or white pita, preferably pocketless and toasted if desired, spread 1/4 cup store-bought hummus. Arrange 1/4 cup each thinly sliced cucumber, red onion, and cherry tomatoes. Drizzle with 1 tsp. olive oil. Add salt and pepper to taste. Sprinkle with chopped fresh parsley.
Add-on: 1 cup canned tomato soup made with fat-free milk. (2 points)
On 1 large (2 oz) whole-wheat or white pita, preferably pocketless and toasted if desired, spread 1/4 cup store-bought hummus. Arrange 1/4 cup each thinly sliced cucumber, red onion, and cherry tomatoes. Drizzle with 1 tsp. olive oil. Add salt and pepper to taste. Sprinkle with chopped fresh parsley.
Add-on: 1 cup canned tomato soup made with fat-free milk. (2 points)
No-Cook Bean and Cheese Burrito
Points: 6
Spread 1/2 cup refried black beans onto 1 large (2 oz) fat-free flour tortilla. Top with 1/4 cup each shredded Monterey jack cheese, pack fresh baby spinach leaves, thinly sliced green bell pepper, and diced tomato; 1 thinly sliced scallion; and 1 Tbsp. finely chopped fresh cilantro. Roll up and serve with 1/2 cup pico de gallo.
Spread 1/2 cup refried black beans onto 1 large (2 oz) fat-free flour tortilla. Top with 1/4 cup each shredded Monterey jack cheese, pack fresh baby spinach leaves, thinly sliced green bell pepper, and diced tomato; 1 thinly sliced scallion; and 1 Tbsp. finely chopped fresh cilantro. Roll up and serve with 1/2 cup pico de gallo.
Roast Beef Gyro
Points: 7
In a small bowl stir 1/2 cup plain fat-free yogurt with 1/4 cup diced cucumber, 1 chopped scallion, 1 minced small garlic clove, 2 tsp. each chopped fresh mint and dill, pinch each salt and pepper, a squirt of lemon. Spread half the yogurt mixture on 1 large (2 oz) whole-wheat or white pita. Top with 2 oz. thinly sliced lean roast beef, 1/2 cup shredded romaine lettuce and 1 sliced plum tomato. Fold and serve with remaining yogurt mixture.
In a small bowl stir 1/2 cup plain fat-free yogurt with 1/4 cup diced cucumber, 1 chopped scallion, 1 minced small garlic clove, 2 tsp. each chopped fresh mint and dill, pinch each salt and pepper, a squirt of lemon. Spread half the yogurt mixture on 1 large (2 oz) whole-wheat or white pita. Top with 2 oz. thinly sliced lean roast beef, 1/2 cup shredded romaine lettuce and 1 sliced plum tomato. Fold and serve with remaining yogurt mixture.
Tuesday, February 21, 2006
Mediterranean Salad
Points: 3
2 cup spinach leaves, torn
1 cup scallion(s) chopped
1 cup cucumber(s) chopped
1 cup tomato(es) plum, chopped
1 oz feta cheese crumbled
2 Tbsp vinegar
1 tsp olive oil
Combine vegetables, cheese, vinegar and oil in bowl. Toss to coat.
2 cup spinach leaves, torn
1 cup scallion(s) chopped
1 cup cucumber(s) chopped
1 cup tomato(es) plum, chopped
1 oz feta cheese crumbled
2 Tbsp vinegar
1 tsp olive oil
Combine vegetables, cheese, vinegar and oil in bowl. Toss to coat.
Roast Beef Roll-Up
Points: 5
1 medium flour tortilla(s), 6-inch
1 tsp mayonnaise
1 cup spinach
2 oz deli-style roast beef
Spread tortilla with mayonnaise. Top with roast beef and spinach. Roll and secure with a toothpick.
1 medium flour tortilla(s), 6-inch
1 tsp mayonnaise
1 cup spinach
2 oz deli-style roast beef
Spread tortilla with mayonnaise. Top with roast beef and spinach. Roll and secure with a toothpick.
Ham Wrap
Points: 4
1 medium flour tortilla(s), 6-inch
1 tsp mayonnaise
1 1/2 oz extra lean deli-sliced ham, approximately 4% fat
1/2 cup shredded looseleaf lettuce
1/2 cup sweet red pepper(s)
Spread tortilla with mayonnaise. Top with ham, lettuce and pepper. Roll and secure with a toothpick.
1 medium flour tortilla(s), 6-inch
1 tsp mayonnaise
1 1/2 oz extra lean deli-sliced ham, approximately 4% fat
1/2 cup shredded looseleaf lettuce
1/2 cup sweet red pepper(s)
Spread tortilla with mayonnaise. Top with ham, lettuce and pepper. Roll and secure with a toothpick.
Guacamole Nachos
Points: 5
12 items baked low-fat tortilla chips
1 oz low-fat cheddar or colby cheese shredded
1 medium jalapeno pepper(s) chopped, seeded
1/2 cup shredded looseleaf lettuce
1/2 cup tomato(es) diced
1/2 cup salsa
2 Tbsp guacamole
Place chips on a small baking sheet. Top with cheese and peppers. Broil until bubbly. Top with lettuce, tomatoes, salsa and guacamole.
12 items baked low-fat tortilla chips
1 oz low-fat cheddar or colby cheese shredded
1 medium jalapeno pepper(s) chopped, seeded
1/2 cup shredded looseleaf lettuce
1/2 cup tomato(es) diced
1/2 cup salsa
2 Tbsp guacamole
Place chips on a small baking sheet. Top with cheese and peppers. Broil until bubbly. Top with lettuce, tomatoes, salsa and guacamole.
Jalepeno-Cheddar Quesadilla
Points: 5
1 medium flour tortilla(s), 6-inch
1/4 cup tomato(es)
1 medium jalapeno pepper(s) chopped
2 oz low-fat cheddar or colby cheese shredded
2 Tbsp guacamole
Preheat broiler. Top one-half tortilla with tomato slices, jalapenos and cheese. Cover with remaining tortilla half and broil until cheese melts. Top with guacamole
1 medium flour tortilla(s), 6-inch
1/4 cup tomato(es)
1 medium jalapeno pepper(s) chopped
2 oz low-fat cheddar or colby cheese shredded
2 Tbsp guacamole
Preheat broiler. Top one-half tortilla with tomato slices, jalapenos and cheese. Cover with remaining tortilla half and broil until cheese melts. Top with guacamole
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