Deborah's lunches
(Recipe Collection)

27 Recipes Created by JDLANDER

Recipes in this Collection

Turkey Mushroom Soup
(no ratings)
Turkey Mushroom Soup

Great for that leftover turkey. Adapted from Duke University Book of Diet and Fitness. I keep leftover turkey and rice in zip lock bags in my freezer to cut down on the prep time.Submitted by JDLANDER

Carbs: 11.9g | Fat: 5.8g | Fiber: 1.9g | Protein: 12.7g | Calories: 148.1
German Potato Soup
Very Good 4.0/5
(1 rating)
German Potato Soup

I love to make this creamy soup for lunch. It's cheap, filling, packed with nutrients, and it doesn't take all day to make. My husband loves it and my kids like it depending on the day.Submitted by JDLANDER

Carbs: 14.3g | Fat: 1.4g | Fiber: 2.4g | Protein: 2.1g | Calories: 75.4
Corn Chowder
Very Good 4.1/5
(273 ratings)
Corn Chowder

Using low-fat milk instead of cream lowers the saturated fat content in this hearty summer soup.

Carbs: 33.3g | Fat: 5.3g | Fiber: 2.7g | Protein: 8.1g | Calories: 209.5
White Bean, Basil and Sun-Dried Tomato Pizza
Good 3.9/5
(47 ratings)
White Bean, Basil and Sun-Dried Tomato Pizza

More than just plain cheese, this pizza will wake up your taste buds.

Carbs: 26.7g | Fat: 4.3g | Fiber: 5.7g | Protein: 12.3g | Calories: 189
Bacon, Onion, and Brown Lentil Skillet
(no ratings)
Bacon, Onion, and Brown Lentil Skillet

Cooking Light October 2008 p. 164 Wow! This was really good! I have no idea how much time it actually took because I got so interrupted, but this really ought to get doubled.Submitted by JDLANDER

Carbs: 37.2g | Fat: 2.2g | Fiber: 17.4g | Protein: 18.1g | Calories: 238.8
Yogurt-Oatmeal Fruit Salad
(no ratings)
Yogurt-Oatmeal Fruit Salad

DFC p. 189-based. They use 1 c. cubed melon instead of 1/2 banana and it actually ends up being 122 cal./servingSubmitted by JDLANDER

Carbs: 29g | Fat: 2g | Fiber: 3.2g | Protein: 5g | Calories: 138
Cream of Tomato Soup
(no ratings)
Cream of Tomato Soup

My family loves this soup. I use one big can of tomato and one big can of V8. I make it in big batches and freeze what I don't use. This recipe can be cut down easily. My kids love to dip their grilled cheese sandwiches in it. I just eat it with whole grain bread or crackers.Submitted by JDLANDER

Carbs: 15.8g | Fat: 2.3g | Fiber: 1g | Protein: 8.4g | Calories: 115.6
White Beans, Spinach and Tomatoes over Linguine
Very Good 4.3/5
(486 ratings)
White Beans, Spinach and Tomatoes over Linguine

This filling vegetarian meal is nutritious and easy to make. Submitted by TWINMOM143

Carbs: 52.7g | Fat: 5.1g | Fiber: 10.2g | Protein: 13.7g | Calories: 284.5
Whole Wheat Spinach Feta Pizza
Very Good 4.0/5
(1 rating)
Whole Wheat Spinach Feta Pizza

5.5 Weight Watcher pointsSubmitted by MARGESLP

Carbs: 27.5g | Fat: 11.5g | Fiber: 1.6g | Protein: 9.8g | Calories: 249.9
Rustic Italian Tortellini Soup
Very Good 4.7/5
(265 ratings)
Rustic Italian Tortellini Soup

This meal comes together SUPER fast! A very hearty dish that goes great with a salad. It's also versatile--add additional vegetables or even a can of drained and rinsed cannellini beans for more protein.Submitted by FOODIEWIFE

Carbs: 27.4g | Fat: 8.4g | Fiber: 2.4g | Protein: 17.3g | Calories: 251.9
Baked oven spinach frittata
(no ratings)
Baked oven spinach frittata

I adapted this from a recipe in Souther Living Magazine. The lowfat cheddar gives it an incredible taste without the extra calories. Using an oven to cook the frittata rather than the stove top helps this frittata to become easy to make without the worry of having a burnt bottom and a runny top!Submitted by JDLANDER

Carbs: 3.6g | Fat: 6.5g | Fiber: 0.9g | Protein: 13.7g | Calories: 130
Baked Potato Soup
(no ratings)
Baked Potato Soup

Cooking Light October 2003 (p. 311 in book of the year)Submitted by JDLANDER

Carbs: 24.8g | Fat: 7.5g | Fiber: 1.2g | Protein: 15.6g | Calories: 238.4
Chicken Broccoli Alfredo Soup
(no ratings)
Chicken Broccoli Alfredo Soup

A lower-fat version of a deliciously creamy soup. Replacing butter with smart balance and substituting milk for half and half keeps the dish creamy, but without so many fat calories.Submitted by JDLANDER

Carbs: 29.4g | Fat: 12.7g | Fiber: 4g | Protein: 17g | Calories: 289.1
Cream of Tomato Soup-option
(no ratings)
Cream of Tomato Soup-option

I love both my tomato soup recipes!Submitted by JDLANDER

Carbs: 27.7g | Fat: 0.6g | Fiber: 3.3g | Protein: 10.2g | Calories: 146.3
Turkey Taco Salad
(no ratings)
Turkey Taco Salad

Add avocado, sour cream, salsa and olives to make this salad truly decadent!Submitted by JDLANDER

Carbs: 14.5g | Fat: 16.4g | Fiber: 2.4g | Protein: 32.1g | Calories: 327.1
Bean Soup
Incredible! 5.0/5
(2 ratings)
Bean Soup

Easy, yummy and nutritious. You can trade any kind of beans to change this recipe up. I added the refried beans in it to make it a thick hearty soup.Submitted by JDLANDER

Carbs: 46.6g | Fat: 0.9g | Fiber: 16.2g | Protein: 16.1g | Calories: 252.8
Stuffed Potato
(no ratings)
Stuffed Potato

Quick dish that my kids love and love to help make. Great for lunch. DFC recipe.Submitted by JDLANDER

Carbs: 16.4g | Fat: 0.7g | Fiber: 1.9g | Protein: 8.7g | Calories: 106.3
This recipe has been marked private.
Chicken Caesar Pitas
(no ratings)
Chicken Caesar Pitas

Quick and easy to do at a picnic. I make the salad before I leave and put it in the pitas when I get there. MayoClinic revised.Submitted by JDLANDER

Carbs: 15.8g | Fat: 10g | Fiber: 2.1g | Protein: 23.4g | Calories: 253.5
BLT
(no ratings)
BLT

The mayo mix came from a book my friend had and then I changed the rest to fit my tastes.Submitted by JDLANDER

Carbs: 22.9g | Fat: 5.7g | Fiber: 6.2g | Protein: 9.7g | Calories: 171.5
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