Lunch Recipes

Garlic Pita Chips
Servings: 2 (8 chips each)

2 whole-wheat pitas
olive oil spray
1/8 tsp. garlic powder

Preheat oven to 375° F. Cut each pita bread in half, and cut each half into 4 triangles. Spray with olive oil spray and sprinkle with garlic powder. Bake chips in preheated oven for 6 to 8 minutes.

Ranch Salad Dressing:
Servings: 36 (1 Tbsp. each)

2 cups, plain, nonfat yogurt
1/2 cup light mayonnaise
1 tsp. minced onion
1/2 tsp. garlic powder
1 tsp. parsley flakes
1/4 tsp. paprika
1/4 tsp. pepper
1/2 tsp. dill
1/2 tsp. celery salt
1/2 tsp. onion powder

Mix ingredients together. Refrigerate at least 1 hour to blend flavors.

Vegetable Wrap
Servings: 1 Wrap

1 whole-wheat flour tortilla
1/2 cup broccoli slaw or coleslaw mixes
1/4 cup diced tomatoes
2 black olives, sliced
1 slice soy cheese or low-fat cheese
1 Thsp. fat-free ranch dressing or mayo

Place all ingredients in tortilla. Roll and eat.

Black Bean Chili
Servings: 5

1 lb. dry black beans, uncooked
5 cups water
1 Tbsp. chili powder
1 Tbsp. coriander seed
1 Tbsp. cumin seed
1/2 onion, diced
3 cloves of garfic, minced
6 sun-dried tomatoes, diced

Soak black beans in water overnight. Rinse well and place beans and 5 cups water in a Crock Pot or sauce pot. Toast chili powder, coriander seed and curnin seed under a broiler or in a sauce pot on top of the stove. Add spices to the pot, and then add onion, garlic and tomatoes. Cook in the Crock Pot for 3 to 4 hours on high or 8 to 9 hours on low. (Alternatively, on top of the stove on medium-low heat, cook for 2 hours or until the beans are tender.)

Tuna Salad
Servings: 2

6 ounces low-sodium canned tuna packed in water
1 stalk celery, diced
1 green onion, chopped
2 Tbsp. fat-free mayo or ranch dressing
2 Tbsp. nonfat plain yogurt
1 tsp. lemon juice (if using the mayo)

Combine all ingredients and stir. Chill until ready to serve.

Mini Pita Pizza
Servings: 1 pizza

1 whole-wheat pita bread
1/4 cup low-sodium marinara sauce
vegetables of your choice (onions, peppers, mushrooms, etc)
2 ounces nonfat or low-fat mozzarella cheese

Turn your oven to broil. Place pita bread on a baking sheet and broil one minute each side or until toasted. (A toaster oven can also be used.) Place sauce on pita bread along with toppings and cheese. Return pita to broiler for 1 to 2 minutes or until cheese is melted.

*Recipes in this booklet from and