Lunch Recipes

Lunch Recipes

More to Come so check back regularly!!!  If you have suggestions please email me the name of the recipe and the directions…thx! (paul@realresultsfitness.com)

Greek Salad

  • 8 leaves romaine lettuce, torn into bite-size pieces
  • 1 cucumber, peeled, seeded, and sliced
  • 1 tomato, chopped
  • 1/2 cup sliced red onion
  • 1/2 cup crumbled reduced-fat feta cheese
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon dried oregano leaves
  • 1/2 teaspoon salt
  1. Combine the lettuce, cucumber, tomato, onion, and cheese in a large bowl.
  2. Whisk together the oil, lemon juice, oregano, and salt in a small bowl.
  3. Pour over the lettuce mixture and toss until coated.

This makes a nice accompaniment as a die salad for grilled chicken or fish.

Serves 1

NUTRITION AT A GLANCE

Per serving: 501 calories, 22 g protein, 25 g carbohydrates, 38 g fat, 10 g saturated fats, 2300 mg sodium, 30 mg cholesterol, 6 g fiber

Greek salad w/out salt: 1134 mg sodium

South Beach Copped Salad with Tuna

SALAD

  • 1 cup (6 ounces) water-packed tuna
  • 1/3 cup chopped cucumber
  • 1/3 cup chopped tomato
  • 1/3 cup chopped avocado
  • 1/3 cup chopped celery
  • 1/3 cup chopped radishes
  • 1 cup chopped romaine lettuce

DRESSING

  • 4 teaspoons extra-virgin olive oil
  • 2 tablespoons fresh lime juice
  • 2 cloves garlic, finely chopped
  • 1/2 teaspoon black pepper

To make the salad:

  • Layer the tuna, cucumber, tomato, avocado, celery, radishes, and lettuce in a decorative glass bowl.

To make the dressing:

  • Mix the olive oil, lime juice, garlic, and pepper.  Drizzle over the salad.

Serves 1

NUTRITION AT A GLANCE

Per serving: 506 calories, 48 g protein, 18 g carbohydrates, 28 g fat, 4 g saturated fats, 640 mg sodium, 50 mg cholesterol, 6 g fiber

Cherry Snapper Ceviche

  • 4 cherry snapper (tilapia) fillets, medium dice
  • 3 fresh limes, juice of
  • 1/2 teaspoon red chili garlic paste (sambal oelek)
  • 2 ripe Roma tomatoes, medium dice
  • 1/2 yellow Spanish onion, medium dice
  • 2 1/2 tablespoons fresh cilantro, finely chopped
  • Kosher Sea salt
  • Black pepper
  1. Soak the diced fish in 3/4 of the lime juice for 3 hours.
  2. Drain off the liquid and discard.
  3. Mix the fish with the red chili garlic paste, tomatoes, onion, cilantro, and the remaining lime juice.
  4. Season with salt and pepper to taste

The fish is cooked by the limes’ acidity rather than by heat.

Serves 4

  • From the Menu of Executive Chef: Roger Ruch
  • AT THE TIDES/ 1220 Ocean Drive, Miami Beach

NUTRITION AT A GLANCE

Per serving: 225 calories, 36 g protein, 15 g carbohydrates, 2 g fat, 1 g saturated fats, 115 mg sodium, 63 mg cholesterol, 3 g fiber

Chicken-Pistachio Salad

SALAD

  • 1/2 cup shelled pistachio nuts, finely ground
  • 1/2 + 1/4 teaspoon salt
  • 1/2 teaspoon + 1 pinch finely ground black pepper
  • 4 boneless, skinless chicken breast halves
  • 2 tablespoons extra-virgin olive oil
  • 1/2 cup diced sweet white onion
  • 1 head romaine lettuce

DRESSING

  • 1 teaspoon grated sweet white onion
  • 1 large ripe avocado, pitted and peeled
  • 3 tablespoons extra-virgin olive oil
  • 3 tablespoons fresh lime juice
  • 1 tablespoon water

To make the salad:

  1. Preheat the oven to 375 degrees F.
  2. Mix the nuts in a pie plate with 1/2 teaspoon salt and 1/2 teaspoon pepper.
  3. Press the chicken into the nuts.
  4. Heat 1 tablespoon of the oil in a skillet and cook the coated breasts, 2 minutes per side.
  5. Place the breasts in a baking dish and bake for 15 minutes or until a thermometer inserted in the thickest portion registers 160 degrees F and the juices run clear.
  6. Heat the remaining tablespoon of oil in a nonstick skillet over high heat.
  7. Add the diced onion, 1/4 teaspoon salt, and a pinch of pepper.
  8. Cook until the onion is browned.
  9. Line 4 serving plates wit lettuce.
  10. Slice the chicken breasts and arrange 1 breast on top of the lettuce on each plate.
  11. Serve with the dressing.

To make the dressing:

  • Puree the onion, avocado, oil, lime juice, and water in a blender.

Serves 4

NUTRITION AT A GLANCE

Per serving: 481 calories, 33 g protein, 13 g carbohydrates, 34 g fat, 5 g saturated fats, 520 mg sodium, 70 mg cholesterol, 5 g fiber

Dilled Shrimp Salad with Herb-Dill Dressing

SHRIMP

  • 1 cup dry white wine
  • 1 teaspoon mustard seeds
  • 1/4 teaspoon red-pepper flakes
  • 2 bay leaves
  • 1 lemon, sliced
  • 1 1/2 pounds large shrimp, peeled and deveined

HERB-DILL DRESSING

  • 3 tablespoons extra-virgin olive oil
  • 3 tablespoons red wine vinegar
  • 2 tablespoons water
  • 2 tablespoons chopped fresh basil
  • 2 tablespoons chopped fresh dill
  • 1 teaspoon finely chopped garlic
  • 1 teaspoon Dijon mustard
  • 1/2 medium onion, sliced
  • 1 large head romaine lettuce
  • 4 ripe tomatoes, cut into wedges
  • 6 fresh mushrooms, sliced
  • Fresh dill sprigs (optional)

To make the shrimp:

  • Combine the wine, mustard seeds, pepper flakes, bay leaves, and lemon in a large saucepan.
  • Add water to fill the pan two-thirds full.
  • Bring to a boil over high heat.
  • Add the shrimp, and cook for 3-4 minutes or until the shrimp have turned pink and are no longer translucent in the center.
  • Drain and cool.
  • Discard the bay leaves.

To make the herb-dill dressing:

  • In a screw-top jar, mix the olive oil, red wine vinegar, water, basil, dill, garlic, mustard, and onion.
  • Shake well.
  • Place the shrimp in a large bowl and add the dressing.
  • Toss well, cover, and refrigerate until well-chilled.
  • Serve the shrimp mixture on romaine lettuce leaves and surround with the tomato wedges and mushroom slices.
  • Garnish with dill sprigs, if using.

Serves 4

NUTRITION AT A GLANCE

Per serving: 382 calories, 38 g protein, 16 g carbohydrates, 14 g fat, 2 g saturated fats, 310 mg sodium, 260 mg cholesterol, 4 g fiber

Crab Cobb Salad

  • 6 cups romaine lettuce, torn into bite-size pieces
  • 1 can crab meat (6 ounces), drained
  • 1 cup diced ripe tomatoes or cherry tomatoes, halved
  • 1/4 cup Soy cheese
  • 2 tablespoons cholesterol-free bacon bits
  • 1/4 cup prepared low-sugar dressing or olive oil vinaigrette

Chill 2 plates.

  1. Arrange the lettuce on a large serving platter.
  2. Arrange the crab meat, tomatoes, Soy cheese, and bacon bits in rows over the lettuce.
  3. Right before serving, drizzle some dressing evenly over the salad and toss well.
  4. Transfer to the 2 chilled plates.

Serves 2

NUTRITION AT A GLANCE

Per serving: 267 calories, 27 g protein, 12 g carbohydrates, 13 g fat, 4 g saturated fats, 1012 mg sodium, 95 mg cholesterol, 4 g fiber

Mixed Greens with Crab meat Salad

  • 2 cups torn curly endive
  • 2 cups loosely packed watercress leaves
  • 2 cups torn fresh spinach
  • 2 cups torn red leaf cabbage
  • 1/2 cup sliced water chestnuts
  • 1/2 cup julienne-sliced red bell pepper
  • 12 ounces crab meat, fresh or canned
  • Joe’s Mustard Sauce
  1. Combine the endive, watercress, spinach, cabbage, water chestnuts, and pepper in a large bowl.
  2. Toss well.
  3. Add the crabmeat.
  4. Divide onto 4 serving plates.
  5. Drizzle Joe’s Mustard Sauce on top.

Serve 4

NUTRITION AT A GLANCE

Per serving: 123 calories, 20 g protein, 9 g carbohydrates, 1 g fat, 0 g saturated fats, 338 mg sodium, 76 mg cholesterol, 4 g fiber

Spicy Tuna

  • 2 ounces white pepper
  • 2 ounces black pepper
  • 2 ounces fennel seeds
  • 2 ounces coriander seeds
  • 2 ounces ground cumin
  • 2 tuna fillets (8 ounces each)
  • 4 egg yolks
  • 1/4 bunch cilantro
  • 1/4 bunch chives
  • 1/4 bunch parsley
  • 4 seeded jalapenos (wear plastic gloves when handling)
  • 8 ounces mirin (rice vinegar)
  • 12 ounces olive oil
  • 3 roasted red peppers
  • 1 cucumber, finely sliced
  1. Preheat the oven to 325 degrees F.
  2. Roast the white pepper, black pepper, fennel, and coriander for 15 minutes.
  3. Mix with the cumin and process all of the spices in a blender until finely ground.
  4. Coat the tuna well with the roasted spices, and pan sear until medium-rare.  Set aside
  5. In a blender, make a jalapeno vinaigrette by mixing 2 of the egg yolks with the cilantro, chives, parsley, and jalapenos and 4 ounces of the mirin.
  6. Slowly add 6 ounces of oil to emulsify.
  7. In a blender, make a roasted pepper vinaigrette by mixing the remaining 2 egg yolks with the remaining 4 ounces of rice vinegar and the roasted red peppers.
  8. Emulsify with the remaining oil.
  9. Place the jalapeno vinaigrette and the roasted pepper vinaigrette on each half of the large platter.
  10. Slice the tuna and place on top of the vinaigrette’s.  Garnish with the cucumber slices.

Since eggs are unpasturized, you may want to substitute a liquid pasturized egg product (like Egg Beaters). Once-quarter cup of liquid egg substitute is the equivalent of 1 whole egg.

Serves 4

  • From the Menu of China Grill
  • 404 Washington Avenue, Miami Beach
  • CHEF: Christian Plotczyk

NUTRITION AT A GLANCE:

Per serving: 626 calories, 37 g protein, 57 g carbohydrates, 26 g fat, 4 g saturated fats, 137 mg sodium, 266 mg cholesterol, 21 g fiber

Salad Nicoise

  • 1/2 pound tiny green beans
  • 1/2 pound tiny ripe tomatoes, cut into wedges
  • 1 green bell pepper, seeded and cut into strips
  • 1 English cucumber, cut into thick strips
  • 2 ounces canned anchovies, drained
  • 1/2 cup pitted black olives
  • 7 ounces water-packed canned tuna, drained and flaked
  • 1/2 cup sliced water chestnuts
  • 4 hard-cooked eggs, quartered
  • 5 tablespoons extra-virgin olive
  • 1 tablespoon white wine vinegar
  • 1 clove garlic, minced
  • Pinch salt
  • Pinch freshly ground black pepper
  • 2 tablespoons finely chopped flat-leaf parsley
  1. Blanch the beans briefly until tender-crisp and refresh in cold running wanter. Pat dry.
  2. Mix the tomatoes, pepper, and cucumber in a large salad bowl (or place in separate piles around the inside of the bowl. Arrange the anchovies, olive, tuna, water chestnuts, and eggs over the top.
  3. Make a dressing by vigorously mixing the oil, vinegar, and garlic with the salt and pepper.
  4. Pour the dressing over the salad and sprinkle with the parsley.

Serves 4

NUTRITION AT A GLANCE

Per serving: 405 calories, 26 g protein, 14 g carbohydrates, 27 g fat, 5 g saturated fats, 1010 mg sodium, 240 mg cholesterol, 4 g fiber

Balsamic Vinaigrette

  • 1/3 cup extra-virgin olive oil
  • 1/3 cup balsamic vinegar
  • 2 teaspoons chopped fresh thyme
  • 1/4 teaspoon salt
  • 1/8 teaspoon white pepper
  • 1 tablespoon chopped fresh basil
  1. Combine the olive oil, vinegar, thyme, salt, pepper, and basil in a screw-top jar.
  2. Cover and shake.

Makes 2/3 cup

NUTRITION AT A GLANCE

Per serving: 90 calories, 0 g protein, 2 g carbohydrates, 9 g fat, 1 g saturated fats, 75 mg sodium, 0 mg cholesterol, o g fiber

Gazpacho

  • 2 1/2 cups tomato or vegetable juice
  • 1 cup peeled, seeded, finely chopped fresh tomato
  • 1/2 cup finely chopped celery
  • 1/2 cup finely chopped cucumber
  • 1/2 cup finely chopped green bell pepper
  • 1/2 cup finely chopped green onion
  • 3 tablespoons while wine vinegar
  • 2 tablespoons extra-virgin olive oil
  • 1 large clove garlic, minced
  • 2 teaspoons finely chopped fresh flat-leaf parsley
  • 1/2 teaspoon salt
  • 1/2 teaspoon Worcestershire sauce
  • 1/2 teaspoon freshly ground black pepper
  1. Combine the juice, tomatoes, celery, cucumber, bell pepper, onion, vinegar, oil, garlic, parsley, salt, Worcestershire sauce, and black pepper in a large glass or stainless steel bowl.
  2. Cover and refrigerate overnight.
  3. Serve cold.

Serves 5

NUTRITION AT A GLANCE

Per serving: 117 calories, 2 g protein, 13 g carbohydrates, 6 g fat, 1 g saturated fats, 690 mg sodium, 0 mg chole


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