Lunch

Fig, Prosciutto & Arugula Pizza

Servings 6

Prep Time 15 Minutes  | Cook Time 20 Minutes

Nutritional Information

Calories Per Serving 275   | 10 g fat  | 14g Protein    | 39 g Carbs

Nutritional Bonus: Potassium, and Calcium

 

 

Ingredients:

8 oz of whole wheat pizza dough
4oz Fig Spread
1 Glove of Garlic
11/2 cups of Wild Arugula
4 oz of prosciutto
4 oz of Goat Cheese
1/2 Red onion chopped
1 tbsp of black truffle oil (olive oil will do as well)

Directions:

1. Preheat oven to 400 degrees.

2. On a floured surface, knead dough to flatten into a thin, flat round circle.

3. Spread fig spread generously to fully cover. Next layer in garlic, prosciutto, onion and the goat cheese.

4. Drizzle oil over the entire pizza and place in the over for 15-20 minutes until crust is browned and crisp. Serve immediately.


Couscous & Fruit Salad

(Sourced from Eatingwell magazine)

Calories: 259

Ingredients:

2 tablespoons extra-virgin olive oil
2 tablespoons orange juice
1 tablespoon cider vinegar
2 teaspoons finely chopped shallots
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
2 cups cooked whole-wheat couscous
1 cup chopped nectarine
1 cup mixed fresh berries, such as blueberries and raspberries
2 tablespoons toasted sliced almonds

Directions:

1.    Whisk oil, orange juice, vinegar, shallots, salt and pepper in a large bowl.

2. Add cooked couscous, nectarines, berries and almonds; gently toss to combine.

 

Arugula Salad with Grilled Chicken and Lychee Berries

Adapted from: Cooking Light magazine.

Yields: four servings

Nutritional information: 267.5 calories per serving, approximately.

Nutritional Bonus: This nutritious salad combines peppery Arugula, a leafy green high in Vitamin C and Potassium, and sweet Lychee Berries, a super-fruit rich in antioxidants and vitamins, making for a delightful dish. If fresh lychees are not in season, canned lychees will work.

 

Ingredients:

2 (6-ounce) skinless, boneless chicken breast halves
1 tablespoon minced fresh parsley
2 teaspoons minced fresh tarragon
1/2 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper
Cooking spray
3 tablespoons olive oil
4 teaspoons white wine vinegar
Dash of freshly ground black pepper
4 cups baby arugula
4 cups gourmet salad greens
16 ounces lychee berries, peeled and pitted
1/3 cup thinly vertically sliced red onion

Directions:

1. Prepare grill to medium-high heat. Place chicken between 2 sheets of heavy-duty plastic wrap; pound each piece to 1/2-inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken with parsley, tarragon, 1/4 teaspoon salt, and 1/4 teaspoon pepper.

2. Place chicken on grill rack coated with cooking spray; grill 4 minutes on each side or until done. Transfer to a plate; cool to room temperature.

Peel the lychees, taking out their pits and cut them in to small cubes. Place them in a separate bowl.

3. Combine oil, vinegar, remaining 1/4 teaspoon salt, and dash of pepper in a small bowl, stirring with a whisk.

4. Combine arugula, greens, lychee berries, and onion in a large bowl. Pour vinaigrette over arugula mixture; toss well to coat. Place about 2 cups arugula mixture on each of 4 plates. Cut chicken breast halves crosswise into thin slices; top each serving evenly with chicken. Serve immediately.

 

Grilled Chicken and Arugula Pesto Sandwich

(Adapted from www. RachaelRay.com)

Cook Time: 20 mins

Nutritional Information

420 calories| Total Fat 11g

Nutritional Bonus: Protein, Vitamin A and C

Ingredients

Directions

  1. Heat a grill pan to high.
  2. Toast the nuts lightly in small skillet over low heat, then add them to a food processor. Add the arugula, basil, lemon juice, garlic and salt and pepper, to taste, and pulse to combine. With the processor on, stream in the EVOO to form a thick pesto. If required add in 1tsp of water at a time to reach desired consistency.
  3. Lightly pound out the chicken, then rub all sides with the pesto. Spray the grill pan with cooking spray or rub with a little oil and grill the chicken for 2-4 minutes on each side.
  4. Serve up on the sandwich bread and sprinkle on some mozzarella

Healthy Tip: Try TJ’s low-fat mozzarella with just 45 calories and Arnold Sandwich Thins with 100 calories. Go shy on the olive oil for pesto and substitute with water to reach the desired consistency.

 

Avocado, Beans and Mango Salad with Tomato Feta Crumbles

(adapted from www.wholefoods.com)

Cook Time: 20 mins

Nutritional Information

270 calories| Total Fat 17g , Cholesterol 3mg

Nutritional Bonus: Rich in essential vitamins and minerals, low in saturated fats


Ingredients:

Directions:

  1. Gently toss avocado with 1 tablespoon of the lime juice in a medium bowl. Add mango and jalapeño and gently toss to combine. Set aside.
  2. Whisk together remaining 2 tablespoons lime juice, zest, cilantro, salt, pepper and sugar in a large bowl. Whisk in oil until thoroughly combined to make a thick dressing.
  3. Add avocado mixture and black beans and toss gently. Sprinkle in feta.
  4. Spoon salad onto plates, garnish with cilantro and serve immediately.

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