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Lose 10 Pounds Diet: 400-Calorie Lunch Recipes

These easy lunch recipes are rich in nutrients but low in calories so you can lose weight while eating healthy.

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Wilted Spinach Salad, diet plans for women, diet meal plans, healthy diet plans, free diet plans, easy diet plans, diet plans to lose weight
Peter Ardito
Peter Ardito
Peter Ardito
Peter Ardito
Peter Ardito
Peter Ardito
Peter Ardito
Peter Ardito
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Wilted Spinach Salad

In a saucepan, cook 1 slice applewood-smoked bacon; reserve fat. Crumble bacon and set aside. To the saucepan with bacon fat, add 2 tablespoons olive oil; 2 tablespoons chopped onion; 1 garlic clove, minced; 1 teaspoon mustard; 1 tablespoon cider vinegar; and 1/4 cup balsamic vinegar. Whisk over low heat until combined; keep warm. Toss 2 cups baby spinach with 2 quartered hard-boiled eggs, 1/4 cup diced tomato, 2 tablespoons chopped mushroom, and 2 tablespoons shredded carrot. Top with bacon crumbles and drizzle with 2 tablespoons warm bacon dressing. Serve with 1/2 cup pomegranate juice mixed with 1/2 cup club soda.

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Spicy Shrimp Noodle Salad

Cook 1/3 cup cellophane noodles or angel-hair pasta. With 1 minute cooking time remaining, add 1/4 cup each julienned red bell pepper, julienned carrot, and sugar snap peas. Remove noodles and vegetables from pot; set pasta aside and rinse vegetables with cold water. Add 3 ounces peeled shrimp to pot; simmer 3 minutes, drain. Whisk together 1 teaspoon peanut butter, 2 tablespoons rice vinegar, 1 teaspoon brown sugar, juice of 1/2 lime, 1 teaspoon sesame oil, and a dash each red pepper flakes and sea salt. Toss noodles, vegetables, and shrimp with 1/4 cup sprouts and 1 tablespoon each chopped scallion and chopped cilantro. Drizzle with dressing.

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Smoked Turkey Sandwich with Chipotle Mayo

Blend together 1/4 cup mayonnaise with 1 tablespoon each cilantro, chopped scallion, chipotle chilies in adobo, and lime juice. Spread 1/2 tablespoon chipotle mayo on 2 slices whole-grain bread. Top 1 slice with 3 ounces smoked turkey, 1 slice cheddar cheese, 4 slices cucumber, and 1 cup shredded romaine lettuce; top with remaining bread slice.

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Veggie Burger Rice and Beans

Cook 1 veggie burger according to package directions; cut into bite-size pieces and set aside. Add 1 tablespoon minced onion, 1/2 teaspoon cumin, 1/4 teaspoon chili powder, and 1/4 teaspoon salt to low-sodium chicken stock and use it in place of water to cook 1/4 cup brown rice according to package directions. Mix cooked rice with 1/4 cup canned black beans, rinsed and drained, and 1/4 cup thawed frozen corn. Top with chopped veggie burger, 1 tablespoon diced avocado, and 3 tablespoons salsa.

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Chunky Vegetable Salad with Lemon-Cumin Vinaigrette

Mix together 1/3 cup chickpeas, rinsed and drained; 1/3 cup kidney beans, rinsed and drained; 1/4 cup shredded carrot; 1/4 cup chopped jicama; 1/4 cup chopped apple; 1/4 cup sliced red bell pepper; 1 tablespoon sliced celery; 1/4 cup chopped cucumber; and 1 tablespoon pumpkin seeds. Whisk together juice of 1/2 lemon, 2 teaspoons olive oil, 1 tablespoon red wine vinegar, 1 teaspoon ground cumin, and a pinch each sugar and salt; drizzle over salad. Serve with 1/2 cup pineapple, cut into bite-size pieces.

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Cream of Mushroom Soup

Saute one small onion, finely chopped, and 2 garlic cloves, minced, in 2 tablespoons olive oil. Add one 16-ounce package sliced mushrooms and cook over medium heat 10 minutes. Add 2 tablespoons balsamic vinegar, 1 tablespoon Worcestershire sauce, and 1/4 cup barley; cook 2 minutes. Add 6 cups low-sodium chicken stock and bring to a boil; reduce heat and simmer 20 to 30 minutes or until barley is cooked. Whisk together 1/4 cup whole wheat flour and 1 cup 1% milk. Add to soup, along with 2 cups diced cooked chicken; simmer 2 minutes. Top with freshly chopped parsley. Makes 4 servings. Serve with 6 small whole wheat crackers.

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Waldorf Salad Wrap

Mix together 1/2 Red Delicious apple, cut into bite-size pieces; 1 celery stalk, chopped; 1 tablespoon raisins; 5 walnuts, chopped; 1/4 cup shredded carrot; 1 ounce cooked chicken breast; and 1 tablespoon poppy seed dressing. Spoon onto an 8-inch whole-grain wrap and roll up.

Originally published in FITNESS magazine, January 2011.

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Annass wrote:

10/27/2013 06:17:21 PM Report Abuse
allieuofm wrote:

The spinach salad is great! I used maple smoked bacon instead of applewood, since applewood was $7/lb. It took a while to make the dressing, but it made quite a bit. Yum.

1/5/2011 01:37:45 PM Report Abuse

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