Lunch Recipes

Lunch Ideas

Tahini Chicken

Ingredients

500 g boneless, skinless chicken breasts
1 1/2 cups reduced-sodium chicken or vegetable broth
1 small bunch fresh tarragon
1 small lemon
3 black peppercorns
2 tablespoons sesame tahini
1 head chicory or other head lettuce
2 cups baby spinach leaves
2 oranges
1⁄4 cup toasted sliced almonds
Pepper


Materials• Tahini contains 16 grams of fat per 2 tbsp (25 mL). Only a little of the potent ingredient is needed along with the broth to make a very flavourful and unique dressing for this salad.

• Chicory was used by the ancient Egyptians, Greeks and Romans, both for its medicinal properties and for cooking. It was believed to stimulate the digestive juices and strengthen the liver.


Directions

1. Place the chicken in a shallow pan and pour over the broth. Remove the tarragon leaves from the stalks and set them aside. Lightly crush the stalks with a rolling pin to release their oils, then add to the pan. Remove a small strip of rind from the lemon and add this to the pan with the peppercorns.
2. Set the pan over medium heat and bring the broth to a boil. Turn down the heat, cover and simmer gently. Cook for 15 minutes or until the chicken is white all the way through.
3. Remove the chicken breasts using a slotted spoon and leave to cool on a plate. Strain the stock into a cup and discard the tarragon stalks, lemon rind and peppercorns. Set the broth aside. When the chicken has cooled, cut it into thick strips.
4. Place the tahini in a bowl and whisk in 4 tablespoons of the reserved broth to make a smooth, creamy dressing. If the dressing is a bit thick, add an extra tablespoon of broth. Squeeze the juice from the lemon and stir it into the dressing. Chop enough of the tarragon leaves to make 1 tablespoon, and add to the dressing with pepper to taste.
5. Cut the chicory or other head lettuce across on the diagonal into slices about 2.5 cm wide. Arrange the chicory and baby spinach in a large salad bowl.
6. Peel the oranges, then cut between the membrane into segments. Scatter the segments over the salad, followed by the toasted almonds. Place the tarragon chicken strips on top, and spoon over the tahini tarragon dressing. Serve immediately.

preparation time 25 mins
cooking time 15 mins
serves 4

Nutritional information Each serving provides calories 273, calories from fat 99, fat 11 g, saturated fat 1 g, cholesterol 67 mg, 

carbohydrate 14 g, fibre 5 g, sugars 8 g, protein 30 g.

As it has moderate amounts of protein, unsaturated fats, chloestrol and sodium, it will help take the edge off hunger and, which, in turn can lower your blood sugar level. Plus,it  has a few other tricks up its sleeve. In addition, it causes your stomach to empty more slowly, so when the chicken hits your stomach, they stick around a little longer. This in turn delays the starch from reaching your gut, where it's turned into glucose before entering your bloodstream. This delayed gastric emptying helps prevent sharp spikes in blood sugar. 

Salmon and Asparagus

4 skinless salmon fillets (about 4 oz/125 g each)

2 leeks, thinly sliced

8 oz (250 g) asparagus spears

1 cup (250 mL) sugar snap peas

4 tbsp (60 mL) dry white wine

1 cup (250 mL) reduced-sodium vegetable broth

Salt and pepper

Garnish

1 tbsp (15 mL) snipped fresh chives 

Materials• Asparagus contains asparagine, a phytochemical that acts as a diuretic.

• This dish is easy to prepare and a good source of omega-3 fatty acids. The fish and vegetables are lightly poached in the wine and broth, infusing all of the flavours together.

Directions

1. Run your fingertips over each salmon fillet to check for stray bones, pulling out any that remain. Arrange the leeks in a single layer in the bottom of a large Dutch oven coated with cooking spray. Lay the pieces of salmon on top. Surround the fish with the asparagus and peas. Add the wine and broth, and season lightly with salt and pepper.
2. Place the Dutch oven over medium-high heat and bring broth to a boil, then cover with a tight-fitting lid and reduce the heat to low. Cook the fish and vegetables until the salmon is pale pink all the way through and the vegetables are tender, about 12 to 14 minutes. Sprinkle the chives over the salmon and serve.

preparation time 10 minutes
cooking time about 20 minutes
serves 4

Nutritional information

Each serving provides calories 234, calories from fat 90, fat 10 g, saturated fat 2 g, cholesterol 70 mg,  

carbohydrate 8 g, fibre 2 g, sugars 6 g, protein 26 g.

Choices per serving: Carbohydrate 1⁄2, Meat & Alternatives 3

Omega-3 fatty acids from marine sources especially salmon are considered heart healthy, because they lower the level of triglycerides (or fats) and cholesterol circulating in your bloodstream. They also discourage unwanted blood clotting. 

Hummus and Avocado Salad Sandwiches 

Ingredients

•  Nonstick cooking spray 
•  1/3 cup Mediterranean-flavor hummus, such as Sabra Tuscan Herb brand*
•  4 whole-wheat sandwich thins or bagel bread squares, split
•  1/4 teaspoon black pepper
•  1/2 of an avocado, peeled and sliced
•  1 cup arugula leaves
•  2 ounces Gruyere cheese, shredded (1/2 cup)

Directions

1.  Lightly coat an unheated panini griddle, covered indoor electric grill, or large nonstick skillet with cooking spray. Heat according to manufacturer's directions or heat over medium heat.
2.  Spread the hummus on cut sides of sandwich thins. Sprinkle with black pepper. Divide avocado slices among sandwich thin bottoms. For each sandwich, top avocado slices with 1/4 cup of the arugula leaves and 2 tablespoons of the shredded cheese. Place sandwich thin tops on the cheese, spread sides down. Press down lightly.
3.  Place sandwiches on griddle, grill, or skillet, adding in batches if necessary. If using griddle or grill, close lid and grill 2 to 3 minutes or until bread is toasted. (If using skillet, place a heavy saucepan or skillet on top of sandwiches. Cook about 2 minutes or until bottoms are toasted. Carefully remove saucepan or top skillet [it may be hot]. Turn sandwiches; top again with the saucepan or skillet. Cook about 2 minutes more or until bread is toasted.)

Tip

• *Test Kitchen Tip: To keep sodium in check, read nutritional labels and choose a hummus that has no more than 120 mg sodium per serving.

Nutrition Facts Per Serving:Servings Per Recipe: 4
PER SERVING: 235 cal., 12 g total fat (3 g sat. fat), 16 mg chol., 354 mg sodium, 26 g carb. (8 g fiber, 3 g sugars), 11 g pro.

Diabetic Exchanges Starch (d.e): 1.5; Lean Meat (d.e): 1; Fat (d.e): 2;

 The benefits of avocados for diabetics are:  Low insulin needs, increases good cholesterol, and keeps electrolyte levels up. Also, the avocado contains much fiber, it’ll help in the proccess of digestion and also excretion. Hummus, especially the chickpea in the  hummus helps in maintaining stable blood glucose levels and prevent trigger spikes or help keep them stable. It also has enough fiber and protein to help keep your blood sugar at a steady level.

Chicken Taco Pizzas

Ingredients

•  2 whole wheat pita bread rounds, split horizontally
•  1 teaspoon olive oil or canola oil
•  2 5 - ounce can no-salt-added chunk chicken breast, drained
•  1/4 cup bottled salsa
•  1 cup shredded reduced-fat Monterey Jack and/or cheddar cheese (4 ounces)
•  1 1/2 cups shredded lettuce
•  2/3 cup halved grape tomatoes or chopped tomato
•  1 recipe Light Sour Cream Drizzle 

Directions

1.  Preheat oven to 425 degrees F. Place pita bread pieces, cut sides up, on an ungreased baking sheet. Lightly brush cut sides of each piece with oil. Bake about 4 minutes or until lightly browned and crisp.
2.  Meanwhile, in a small bowl, stir together drained chicken and salsa. Evenly spoon chicken mixture over pita bread pieces. Sprinkle with cheese.
3.  Bake about 5 minutes more or until chicken is heated through and cheese melts.
4.  To serve, top with lettuce and sprinkle with grape tomatoes. Drizzle with Light Sour Cream Drizzle.

Light Sour Cream Drizzle
Ingredients

• 1/4 cup light sour cream
• 1 - 2 teaspoons fat-free milk

Directions

1.  In a small bowl, stir together light sour cream and fat-free milk. If desired, transfer mixture to a small resealable plastic bag. Snip off one corner and squeeze onto pizzas.

Nutrition Facts Per Serving:Servings Per Recipe: 4
PER SERVING: 248 cal., 9 g total fat (4 g sat. fat), 69 mg chol., 483 mg sodium, 22 g carb. (3 g fiber, 2 g sugars), 23 g pro.
Diabetic Exchanges Starch (d.e): 1.5; Vegetables (d.e): 0.5; Lean Meat (d.e): 2.5; Fat (d.e): 0.5

As it has moderate amounts of protein, unsaturated fats, chloestrol and sodium, it will help take the edge off hunger and, which, in turn can lower your blood sugar level. Plus,it  has a few other tricks up its sleeve. Pairing protein-rich foods with carbohydrates slows the rise in blood sugar. In addition, it causes your stomach to empty more slowly, so when the chicken hit your stomach, they stick around a little longer. This in turn delays the starch from reaching your gut, where it's turned into glucose before entering your bloodstream. This delayed gastric emptying helps prevent sharp spikes in blood sugar.