Quick and Easy Low-Fat Recipes Brown-Bag Lunches
BROWN-BAG LUNCHES
Tuna Shell Salad
Tuna salad is a dieter's staple. This version extends the tuna with vegetables and pasta (any small shape will do). Nonfat mayonnaise moistens the salad without contributing the fat of regular mayo.
11/2 cups tiny pasta shells 13 ounces water-packed tuna, drained and flaked
1/2 cup diced sweet red peppers
1/2 cup thawed frozen peas
2 scallions, minced
2 tablespoons minced fresh parsley
1/2 teaspoon dried oregano
1/2 cup nonfat mayonnaise
1 tablespoon white wine vinegar
2 teaspoons Dijon mustard
Cook the pasta in a large pot of boiling water for 10 minutes, or until just tender. Pour into a colander, rinse with cold water and transfer to a large bowl.
Add the tuna, peppers, peas, scallions, parsley and oregano. Toss to combine.
In a small bowl, mix the mayonnaise, vinegar and mustard. Stir the dressing into the pasta mixture.
Makes 4 servings.
Per serving: 319 calories, 3.2 g. fat (9% of calories), 1.5 g. dietary fiber, 39 mg. cholesterol, 826 mg. sodium.
Turkey and Cucumber Sandwiches
Seasoned with horseradish and garlic, these sandwiches have a nice bite! To carry one in a brown-bag lunch, keep the filling and bread separate so the bread doesn't become soggy. Assemble the sandwich just before eating.
1/2 cup nonfat mayonnaise 1 tablespoon prepared horseradish
1/2 teaspoon garlic powder
1/2 teaspoon ground black pepper
2 cups finely chopped cooked turkey breast
1/4 cup finely chopped scallions
8 slices rye bread
1 seedless cucumber, very thinly sliced
In a medium bowl, toss together the mayonnaise, horseradish, garlic powder and pepper. Mix in the turkey and scallions.
Divide the mixture among 4 slices of the bread, spreading it to the edges. Overlap the cucumber slices in an even layer over the turkey. Top with the remaining 4 slices of bread.
Makes 4 servings.
Per serving: 279 calories, 4.2 g. fat (14% of calories), 4 g. dietary fiber, 49 mg. cholesterol, 816 mg. sodium.
California Chicken Salad Sandwiches
This low-fat chicken salad is a little out of the ordinary--getting exotic flavor from dried coriander and ginger. Mixing yogurt with mayonnaise for a dressing gives the salad extra tang that mayo alone doesn't provide.
2 cups shredded cooked chicken breast 1 cup halved seedless grapes
1/2 cup finely chopped celery
1/4 teaspoon ground coriander
1/4 teaspoon powdered ginger
1/4 teaspoon dried basil
1/4 cup nonfat mayonnaise
1/4 cup nonfat yogurt
4 large pita breads
16 large spinach leaves
In a medium bowl, toss together the chicken, grapes, celery, coriander, ginger and basil. Mix in the mayonnaise and yogurt.
Cut each pita in half and open the pockets. Line each half with 2 spinach leaves. Fill with the chicken mixture.
Makes 4 servings.
Per serving: 296 calories, 6.2 g. fat (19% of calories), 1.9 g. dietary fiber, 63 mg. cholesterol, 512 mg. sodium.
Catalina Shrimp in Pita Pockets
What could be easier? Buy ready-cooked and peeled shrimp, a bag of premixed coleslaw vegetables and bottled dressing. Toss them all together and stuff the low-fat mixture into a pita.
12 ounces small shrimp, peeled, deveined and cooked 2 cups preshredded coleslaw mixture
1/2 cup reduced-calorie Catalina dressing
4 large whole-wheat pita breads
In a medium bowl, combine the shrimp, coleslaw mixture and dressing.
Cut each pita in half and open the pockets. Fill with the shrimp mixture.
Makes 4 servings.
Per serving: 217 calories, 3.4 g. fat (14% of calories), 1.7 g. dietary fiber, 84 mg. cholesterol, 559 mg. sodium.
