Quick Healthy Lunches
• Low fat veggie burger (e.g. Boca Burger, Morningstar, etc.) or turkey burger on whole wheat
bun. Serve with dark green lettuce, tomato, onion, ketchup, and/or mustard.
• Cold turkey breast sandwich on whole wheat bread. Pile on the veggies.
• Pita pocket stuffed with canned beans, humus, turkey, or canned tuna. Add lots of veggies.
• Pita (or English muffin) pizza with tomato sauce, low fat cheese, and grilled veggies.
• Burritos made with low-fat tortillas, canned fat free refried beans, ground turkey breast or
vegetarian “meat” crumbles, lettuce, tomatoes, salsa.
• Fajitas made with low fat tortillas, grilled chicken breast, tomatoes, onions, and bell peppers.
• Canned vegetarian chili, lentil soup, or chicken rice soup. Serve with steamed veggies or a tossed green salad.
Mixed Green Salad. Toss with a variety of raw veggies and low fat Italian or seasoned
vinegar dressing. Add canned tuna, fat free cottage cheese, diced turkey, tofu, or beans.
Pumpkin Banana Muffins
Ingredients
•1 1/2 cups all-purpose flour
•2 cups whole wheat flour
•2/3 cup rolled oat
•1/2 cup oat bran
•4 tsp baking powder
•2 tsp baking soda
•1/2 tsp salt
•4 tsp cinnamon
•2 tsp ground ginger
•1 tsp nutmeg
•1 tsp pumpkin pie spice
•3 ripe bananas, mashed
•1 cup applesauce
•15 ounces canned pumpkin
•4 eggs, lightly beaten
•1 cup granulated sugar
•1 cup packed brown sugar
•1 cup chopped walnuts, toasted
Directions:
Preheat oven to 350 degrees F. Grease or line muffin tins with paper liners.
Combine flours, bran, oats, baking powder, spices, baking soda and salt in a medium bowl. Using whisk or spoon, stir until well mixed.
Combine remaining ingredients (except nuts) in a large mixing bowl; beat until smooth. Gradually beat in flour mixture.Beat just until combined.
Spoon into prepared pans or tins (fill cups until just about full). Bake for 25 to 30 minutes, until toothpick inserted in the middle of the muffin comes out clean.
Remove muffins from pan and cool on wire rack as soon as they come out of the oven
Roasted Chicken
Serves 4 to 6
It doesn't get much simpler and tastier than marinating a whole organic chicken in one of our many Nature's Rancher Cooking & Grilling Sauces. There's a flavor to suit everyone's taste.
Ingredients
1 whole organic chicken (3 to 3 1/2 pounds)
1 (8-ounce) bottle Nature's Rancher Cooking & Grilling Sauce, any flavor
Method
Remove innards (if included) from chicken. Pat chicken dry. Place in a large bowl and pour sauce over it. Toss to coat; refrigerate at least 4 hours or overnight, turning at least once. Preheat oven to 425°F. Remove chicken from marinade and place on a rack in a roasting pan, breast side up. Pour marinade over chicken. Tie legs together. Roast 30 minutes. Reduce oven temperature to 375°F and roast another 30 minutes (loosely cover chicken with foil if necessary to prevent over-browning) or until a meat thermometer inserted into the thickest part of the thigh reads 165°F and the juices run clear. Cover and let rest 5 minutes before carving. Pour pan juices into a measuring cup, skim off fat and serve with chicken.
Nutrition
Per serving: 510 calories (320 from fat), 36g total fat, 8g saturated fat, 145mg cholesterol, 670mg sodium, 9g total carbohydrate (0g dietary fiber, 6g sugar), 36g protein. Analysis uses Nature’s Rancher Theo’s Steakhouse Cooking & Grilling Sauce
Dried Apple Slices
Serves 6
Dried apples are great for snacks and lunchboxes. You can also toss them into a spinach salad with nuts and grapes, serve with roasted pork or alongside a sandwich as you would chips.
Ingredients
2 apples (Fuji, Gala or Honeycrisp)
1/2 teaspoon 365 Everyday Value® Organic Cinnamon (optional)
Method
Preheat oven to 225°F. Slice apples as thinly as possible, about 1/8-inch or thinner (use a mandolin if you have one). Arrange slices in a single layer on 2 baking sheets lined with parchment paper. Sprinkle with cinnamon if using. Bake 1 1/2 hours; flip slices and continue baking 1 1/2 hours longer or until completely dry and crisp (they will not crisp more upon cooling). Timing will vary depending on the moisture content of the apples and the thickness of the slices. Let cool. Store in an airtight container up to 1 week.
Nutrition
Per serving (1/2 cup): 40 calories (0 from fat), 0g total fat, 0g saturated fat, 0mg cholesterol, 0mg sodium, 11g total carbohydrate (2g dietary fiber, 8g sugar), 0g protein
