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Lunch Recipes

Chicken salad

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December 13, 2010

Lunch doesn't have to always be between two slices of bread. Keep it interesting with salads and something a little different.

Chicken Salad
Servings: 5
Serving Size: 1/2 cup

1 1/2 pounds raw chicken breasts, cooked and diced
4 tablespoons light mayonnaise
3/4 cup celery, diced
2/3 cup red onion, diced
1/2 teaspoon pepper
1/2 teaspoon dried rosemary
1/2 teaspoon dried thyme
1/2 teaspoon dried parsley
1/8 teaspoon salt (optional)

After chicken is cooked, combine all ingredients and mix well. Refrigerate until ready to serve. Serve cold on top of a bed of romaine lettuce.

Nutritional Analysis per Serving:
Calories per serving: 200
Fat: 7 g
Carbohydrate: 4 g
Protein: 28 g
Sodium: 220 mg

Broccoli Slaw
Servings: 6
Serving Size: 1/2 cup

2 tablespoons crumbled Veggie Bacon
3/4 pound broccoli florets or slaw (bagged)
2 tablespoons plain low-fat yogurt
2 tablespoons mayonnaise
1 1/2 tablespoons apple cider vinegar
1 teaspoon granulated sugar
1/4 teaspoon table salt
1/4 teaspoon black pepper
1/2 cup water chestnuts, chopped
1/4 cup red onion, chopped

Cook bacon in a large skillet over medium heat, turning frequently until crisp. Chop coarsely. Whisk yogurt, mayo, vinegar, sugar, salt and pepper in a large bowl. Add water chestnuts, onion, bacon, and broccoli and toss or stir to coat evenly.

Nutritional Analysis per Serving:
Calories: 70
Fat: 2 g
Carbohydrate: 10 g
Protein: 3 g

Tuna Melt on English Muffins
Serving: 4
Serving Size: 1/2 muffin

2 English muffins, 100% Whole Wheat
8 ounces light tuna, packed in water, drained
4 tablespoons celery, minced
4 tablespoons red onion, minced
1 teaspoon flat-leaf parsley, minced
3 tablespoons light mayonnaise
1 tablespoon whole grain mustard
freshly ground black pepper, to taste
freshly squeezed lemon juice, to taste
2 ounces sharp cheddar cheese

Preheat the broiler and set the rack about 4-5 inches from the heat source. In a small mixing bowl, break up the tuna with a fork. Toss with the celery, onion, and parsley. Add the mayonnaise, mustard, and stir to combine. Season with the pepper and lemon juice to taste. Spread the muffins out on a baking sheet and toast under the broiler for 2 minutes. Top the toasted muffins with tuna salad and cheese. Place the baking sheet under the broiler and heat for 3-5 minutes, until the cheese has melted. Serve immediately.
*Serving Suggestion: Serve with sliced tomatoes, coleslaw, and fruit for a
complete meal.

Nutrition Analysis per Serving:
Calories: 240
Fat: 10 g
Carbohydrate: 18 g
Protein: 21 g

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Thoughts and stories from others
  1. September 20, 2017 at 10:21 pm | Posted by Owen Secord

    I am looking for light lunch menues for seniors I need a five week rotating menu.


  2. June 20, 2014 at 2:21 pm | Posted by Ann

    Love the meals ~Would like nutritious Menus for Noon Day Bible Study for Seniors . Lunch


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