Lunch Substitutions - KTRE.com | Lufkin and Nacogdoches, Texas

THE FOLLOWING DISHES MAY BE SUBSTITUTED FOR ANY LUNCH

CHEF’S SPINACH SALAD

2 cups or more of raw spinach

1/3 cup of diced assorted cheeses such as Swiss, Gouda, Blue (total about 1 ½ ounces)

4 raw mushrooms sliced

2 thin sliced boiled ham, diced

1 tomato, cut into eights

Garlic salt to taste

Pepper to taste

Vinegar or lemon dressing

Toss all ingredients together except tomatoes; add tomatoes and dressing just before serving. Serve 1

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DEVILED SHRIMP

5 jumbo (or seven large) uncooked shrimp, peeled and de-veined

2 tablespoons dry white wine

1 tablespoon Dijon mustard

1 clove garlic, crushed

¼ cup diced onion

Salt and pepper to taste

1 small whole tomato (peeled)

¼ cup chopped parsley

Coat a skillet with non-stick vegetable spray. Heat and add shrimps, sautéing on each side

2 minutes. Add wine, mustard, garlic, onion, and seasonings. Cover and cook at medium

heat 10 minutes. Add tomato, breaking it up with a fork. Mix all together, cover again, and cook 10 minutes longer. Add parsley and serve immediately. Serves 1 to 2

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BROILED TOMATO SUPREME

1 Tomato

Salt and pepper to taste

1 tablespoon chopped parsley

¼ teaspoon tarragon

Garlic powder to taste

Chives

Cut tomato, in halves. Sprinkle each half with salt and pepper, and turn open sides down on paper towels; let drain one hour. Turnover and spread mixed herbs over open halves, adding garlic powder to taste. Broil for 7 minutes. Sprinkle with chopped chives before serving. Serves 1 or 2.

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EGGPLANT SUPREME

¾ cup parboiled diced eggplant, well drained

4 large mushrooms, sliced

1 tablespoon onion, minced

Salt and pepper to taste

1 tablespoon parsley, chopped

Coat a skillet with non stick vegetable spray. Add diced eggplant, turning with a spoon until lightly browned. Add mushrooms and onion, salt and pepper. Cover, simmer for 15 minutes. Add parsley, heat 5 minutes longer. Serve piping hot. Serves 1.

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ZUCCHINI BAKED

1 cup slightly undercooked diced zucchini

¼ cup minced onion

¼ cup diced tomato

¼ cup chopped parsley

Salt and pepper

½ packet artificial sweetener

1 tablespoon shredded low-fat mozzarella cheese

Lightly mix all ingredients except cheese. Pour into a small ovenproof dish. Sprinkle cheese over the top. Heat ten minutes, 5 inches from broiler heat. Serves 1.

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ENCHILADAS

2 teaspoons olive oil or canola oil

½ cup chopped onions

½ cup cooked pinto beans, drained

2 cups (10 oz.) cubed cooked, skinned chicken breast

½ cup chopped green chilis

1 teaspoon dried leaf oregano

1 large tomato, chopped

¼ teaspoon chili powder

¼ teaspoon ground cumin

1 (12oz.) can tomato sauce

12 corn tortillas

1 cup salsa

¾ cup (3oz.) grated low-fat mozzarella cheese

Heat oil in saucepan, add onions and cook until softened. Stir in pinto beans, chicken, chilies, oregano, and tomato. Heat mixture and set aside. In a small skillet, blend chili powder and cumin with tomato sauce; simmer 2 minutes. Remove from heat. Dip each tortilla in tomato sauce; set aside on a plate. Fill each tortilla with three tablespoons chicken mixture, roll and place seam side down in a 13 x 9” baking dish. Pour about 1 cup salsa over filled enchiladas. Sprinkle with cheese. Bake in a 350 degree oven about 20 minutes. Serves 12.

Each enchilada contains: Calories 162 / Total Fat 3.8g / Sodium 376mg

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LOW FAT CHICKEN CASSEROLE

2 cups cooked chicken, diced

1 can cream of mushroom soup, reduced fat

4 oz. sour cream, fat free

1 cup grated cheese, fat free

Salt and pepper to taste

1 can low fat biscuits

10 oz. pkg. frozen mixed vegetables

1 can cream of chicken soup; low fat

1 cup skim evaporated milk

½ teaspoon garlic powder

1 teaspoon fat free margarine, melted

Fat free cooking spray

Preheat oven to 425. Cook chicken and dice enough for 2 cups. Place chicken in a saucepan with mixed vegetables, soups, sour cream, milk, cheese, garlic powder; salt and pepper to taste. Pour mixture into prepared dish. Place biscuits on top of casserole and dot with melted margarine. Bake 20 to 25 minutes or until biscuits are browned. Serves 4

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 ROAST BEEF AND VEGETABLES

2 pound bottom round or rump roast (TRIM the FAT)

1 oven Cooking Bag

2 medium potatoes (peeled and quartered)

1 green bell pepper- chopped

2 onions- thinly sliced

10 baby carrots

4 celery stalks-sliced

1 garlic clove – chopped

1 teaspoon dry mustard

1 teaspoon dry thyme

2 cups tomato juice

1 lemon- squeeze the juice

Place roast in shallow roasting pan. Trim and remove all fat, squeeze the lemon over roast and pierce with a fork. Preheat oven to 350 F. Place roast in oven cooking bag according to instructions on bag. Cut and peel tomatoes and arrange them around roast. Also arrange carrots and onions around roast inside cooking bag. Put celery and bell pepper on top of roast. Sprinkle dry mustard, thyme and garlic over roast. Pour tomato

juice around beef in bag. Seal bag and cut slits in bag for venting. Roast 1 hour at 350F.

Remove from bag and let stand 5 minutes. Cut into slices and enjoy. You will have natural gravy from the meat juices that will smother the vegetables for a delicious meal.

¾ oz. roast 1 serving = 200 calories/6.5g fat

¼ cup carrots 1 serving=40 calories/w/gravy 1g fat

2 quarters potato 1 serving= 100 calories w/gravy 10g fat

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CHILI MAX CASSEROLE

2 teaspoons olive or canola oil

¾ lb. select extra-lean ground beef

1 onion, chopped

2 garlic cloves, crushed

2 celery stalks, sliced

1 green bell pepper, chopped

1 (8 oz.) can tomato sauce

1 (16 oz.) can whole tomatoes, or 4 fresh tomatoes, chopped

1 teaspoon dried-leaf oregano

½ teaspoon Italian seasoning

1 (16oz.) can kidney beans, drained

1 ½ cups cooked macaroni

salt and pepper

In a large non stick fry pan, heat oil.Add beef and stir til brown; add onion, garlic,

pepper and celery. Cook 3 minutes, stirring often. Add tomato sauce, tomatoes, including juice, oregano and Italian seasoning. Cover, reducing heat and cook about 20 minutes until heated through. Season to taste with salt and pepper. Makes 6 servings.

Each Serving Contains: Calories 288.8/ Total Fat 7.5g/ Sodium 450.3mg

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OVEN-BAKED CHICKEN

1cup fat-free plain yogart

½ teaspoon ground cumin

2 teaspoons chopped chives

6 (4 ½ oz.) boned, skinned chicken breasts

1 ½ cups shredded-wheat crumbs

½ cup oat bran

1 teaspoon parsley

1 teaspoon dried-leaf marjoram

1 teaspoon paprika

Blend yogurt with cumin and chives. Pour into flat baking dish. Place chicken breasts in yogart, turning to coat. Cover and refrigerate 24 hours, turning chicken several times. Preheat oven to 375 F (190C). Combine shredded wheat, oat bran, parsley, marjoram, and paprika. Dip chicken breasts into crumb mixture, turning and pressing to coat. Spray a baking sheet with vegetable cooking spray. Place chicken on prepared baking sheet. Bake 35 minutes. Make 6 servings. Each Serving Contains: Calories 222.8/ Total fat 2.6g/ Sodium 116.2mg.