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Posts Tagged ‘Lunch Recipe’

Here’s an at-home easy recipe minimicking a tasty lunch I had at Del Frisco’s Grille in Dallas.

Ingredients:

Directions:

  • Make the bacon using the Bacon Method
  • Bake the chicken and slice it (I put it in a pan with a touch of oil on top and bake at 350 for 30 minutes)
  • Lightly toast the tortilla (I toast it on a skillet pan)
  • Put all of the ingredients in the tortilla and wrap it up!
  • Slice in half and serve with vegetables
Nutrition Facts (from SparkPeople Recipe Calculator)
User Entered Recipe
  1 Serving
Amount Per Serving
  Calories 383.9
  Total Fat 21.0 g
  Saturated Fat 3.4 g
  Polyunsaturated Fat 1.1 g
  Monounsaturated Fat 2.0 g
  Cholesterol 85.2 mg
  Sodium 560.5 mg
  Potassium 512.3 mg
  Total Carbohydrate 17.3 g
  Dietary Fiber 9.7 g
  Sugars 0.0 g
  Protein 38.4 g
  Vitamin A 26.9 %
  Vitamin B-12 7.2 %
  Vitamin B-6 31.3 %
  Vitamin C 5.5 %
  Vitamin D 0.0 %
  Vitamin E 0.8 %
  Calcium 6.6 %
  Copper 2.4 %
  Folate 1.1 %
  Iron 11.8 %
  Magnesium 8.0 %
  Manganese 1.1 %
  Niacin 63.4 %
  Pantothenic Acid     9.3 %
  Phosphorus     22.2 %
  Riboflavin 6.1 %
  Selenium 28.9 %
  Thiamin 5.3 %
  Zinc 6.1 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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Here’s a light, but very filling recipe for a sandwich for lunch. I eat it with some cut vegetables and it keeps me pretty full until my 3 p.m. snack. Enjoy!

 

Ingredients:

  • 2/3 of a Ciabatta Roll
  • 2 tbsp hummus
  • 2 strips cooked bacon
  • A couple of strips of red pepper

Variation: Boomtown Coffee in Houston makes a variation of this sandwich that includes tomato and avocado, but doesn’t include the bacon. Hypoglycemics need the additional protein, which is why I included the bacon. 

 

According to Spark Recipe’s Recipe Calculator, the nutritional information for the way I make the sandwich is below. It shows the carbohydrate (between 40 and 60 g) and protein (between 7 and 15 g) combination that hypoglycemics need to stay even in blood sugar.

 

Nutrition Facts 

User Entered Recipe 

  1 Serving

Amount Per Serving
  Calories 325.9
  Total Fat 8.9 g
  Saturated Fat 2.2 g
  Polyunsaturated Fat 1.0 g
  Monounsaturated Fat 1.1 g
  Cholesterol 10.0 mg
  Sodium 890.9 mg
  Potassium 129.8 mg
  Total Carbohydrate 51.3 g
  Dietary Fiber 3.7 g
  Sugars 1.3 g
  Protein 12.8 g
  Vitamin A 42.6 %
  Vitamin B-12 0.0 %
  Vitamin B-6 7.4 %
  Vitamin C 118.0 %
  Vitamin D 0.0 %
  Vitamin E 1.3 %
  Calcium 1.4 %
  Copper 8.6 %
  Folate 7.9 %
  Iron 4.7 %
  Magnesium 5.9 %
  Manganese 13.0 %
  Niacin 1.8 %
  Pantothenic Acid     0.7 %
  Phosphorus     5.6 %
  Riboflavin 1.7 %
  Selenium 1.2 %
  Thiamin 5.0 %
  Zinc 3.7 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Soup, bread and spinach in plastic containers on a desk.

Today’s lunch is:

My rough calculation is that this is 425 calories and 50 grams of carbs. That’s a great portion for lunch!

 

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Ok, so this really isn’t a “recipe”  per se, but this is my typical lunch.

Lunch box with fruit, bread, cheese, and vegetables

Armed with my Tupperware Sandwich Keeper (Damn! It looks like they no long make this one, but have other divided dish set), I pack it with:

1 cup of pineapple or some other fruit

A slice or two of bread (depending on how many carbs it is)

A die size hunk of cheese (nope, that’s not caramel, it’s my fave cheese in the whole wide word, Gjetost Ski Queen)

A handful of veggies (usually cucumbers or carrots)

 

So, just for fun, here’s the calorie/carbs/fat/protein breakdown for this particular set:

1 cup pineapple: 75/19/0/0

Ciabatta bread (2  slices) 260/52/2/0

Gjetost cheese: 130/12/8/3

Cucumber (1/2): 23/11/0/0

Total: 458/94/10/3

Holy crap…looks like I need to trade in a piece of bread for more protein. And who knew that cheese has 12 g of carbs. No wonder I’m starving by 3pm!

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