Wednesday, August 12, 2020

  • 2 Servings
  • 4 Servings
  • 6 Servings

Lunch: Apple Cranberry Chickpea Salad Sandwich

Number of Servings

  • 2
  • 4
  • 6
  • Nutrition

4 Slices Whole Grain Bread

⅔ (15 oz) Can Chickpeas

⅓ Apple, chopped

⅛ Cup Walnuts, chopped

⅛ Cup Dried Cranberries

½ Cup Romaine Lettuce, chopped

⅛ Cup Mayonnaise

Juice from 1/8 Lemon

⅛ tsp Salt

Ground Black Pepper to taste

8 Slices Whole Grain Bread

1 1/3 (15 oz) Cans Chickpeas

2/3 Apple, chopped

1/3 Cup Walnuts, chopped

1/4 Cup Dried Cranberries

1 Cup Romaine Lettuce, chopped

1/3 Cup Mayonnaise

Juice from ¼ Lemon

1/8 tsp Salt

Ground Black Pepper to taste

12 Slices Whole Grain Bread

2 (15 oz) Cans Chickpeas

1 Apple, chopped

½ Cup Walnuts, chopped

⅓ Cup Dried Cranberries

1 ½ Cups Romaine Lettuce, chopped

½ Cup Mayonnaise

Juice from ½ Lemon

¼ tsp Salt

Ground Black Pepper to taste

Directions

1. In a small sized bowl, mix together mayonnaise, lemon juice, salt and pepper and set aside

2. Drain liquid from chickpeas and put chickpeas into a medium sized bowl or blender

3. Mash chickpeas with a fork or in blender. If using blender, remove from blender and put into medium sized bowl

4. Add apple, walnuts, and cranberries to chickpeas and mix together

5. Stir in mayonnaise mixture

6. Spread salad evenly onto a slice of bread, evenly top each one with lettuce and remaining bread slices


Dinner: Pan Seared Chicken Sandwich w/Goat Cheese Spread

Number of Servings

  • 2
  • 4
  • 6
  • Nutrition

2 Boneless Skinless Chicken Breasts

2 Tbsp Extra Virgin Olive Oil

¼ Onion, Sliced

½ Cup Mushrooms, sliced

Salt and Ground Black Pepper to Taste

2 Whole Wheat Buns or Bread of Choice

4 Boneless Skinless Chicken Breasts

4 Tbsp Extra Virgin Olive Oil

1/2 Onion, Sliced

1 Cup Mushrooms, sliced

Salt and Ground Black Pepper to Taste

4 Whole Wheat Sandwich Thins or Bread of Choice

6 Boneless Skinless Chicken Breasts

6 Tbsp Extra Virgin Olive Oil

3/4 Onion, Sliced

1 1/2 Cups Mushrooms, sliced

Salt and Ground Black Pepper to Taste

6 Whole Wheat Buns or Bread of Choice

Directions

1. Salt and pepper chicken to taste

2. Heat olive oil in skillet on medium to medium high heat

3. Add chicken to skillet, reducing heat a little if necessary to avoid oil from splattering

4. Cook chicken 6-10 minutes per side, depending on the thickness, or until cooked through

5. Once chicken has cooked, remove from skillet and let it rest for about 5 minutes

6. While chicken is resting, sauté mushrooms and onions in the same skillet with drippings for about 3 minutes on medium heat

7. Remove from heat

Goat Cheese Spread

  • 2
  • 4
  • 6
  • Nutrition

3 Tbsp Mayonnaise

4 oz Goat Cheese

2 Tbsp Green Onions, chopped

2 Tbsp Fresh Thyme, chopped, or 1 tsp dried

6 Tbsp Mayonnaise

8 oz Goat Cheese

4 Tbsp Green Onions, chopped

4 Tbsp Fresh Thyme, chopped, or 2 tsp dried

9 Tbsp Mayonnaise

12 oz Goat Cheese

6 Tbsp Green Onions, chopped

6 Tbsp Fresh Thyme, chopped, or 3 tsp dried

Directions

1. Mix together very well

Grape and Cucumber Salad

  • 2
  • 4
  • 6
  • Nutrition

 2/3 Cups Red Grapes, halved

1/8 English Cucumber, diced

1/8 Cup Walnuts, roughly chopped

1/8 Cup Plain Whole Milk Greek Yogurt

1/8 tsp Vanilla Flavoring

1/2 Tbsp Apple Cider Vinegar

1/3 Tbsp Extra Virgin Olive Oil

Juice from 1/3 Lemon

1 1/3 Cups Red Grapes, halved

1/3 English Cucumber, diced

1/3 Cup Walnuts, roughly chopped

1/3 Cup Plain Whole Milk Greek Yogurt

1/4 tsp Vanilla Flavoring

1 Tbsp Apple Cider Vinegar

2/3 Tbsp Extra Virgin Olive Oil

Juice from 2/3 Lemon

2 Cups Red Grapes, halved

½ English Cucumber, diced

½ Cup Walnuts, roughly chopped

½ Cup Plain Whole Milk Greek Yogurt

1/2 tsp Vanilla Flavoring

2 Tbsp Apple Cider Vinegar

1 Tbsp Extra Virgin Olive Oil

Juice from 1 Lemon

Directions

1. Mix together yogurt, vinegar, olive oil, and lemon juice in a medium bowl

2. Add grapes and cucumber and gently stir in