Sara Moulton's Lunch Recipes

You don't have to spend hours in the kitchen to make a nutritious and delicious lunch for your family. Chef Sara Moulton, "Good Morning America's" food editor, showed off the following lunch recipes.

Check out her recipes for One Size Fits All Chicken Soups, Taco Kit Lunch, Homemade Snack Mix and Veggies With Dips.

If you want to print these recipes, simply scroll down to the bottom of this page and click on the "print this article" option. Then send the newly formatted page to your printer.

One Size Fits All Chicken Soups

Italian

• One can (14 1/2 ounce) low sodium chicken broth
• 1/2 cup shredded cooked chicken
• 1/2 teaspoon minced garlic
• 1/2 cup cooked small pasta shapes such as orzo
• 1 medium carrot cut into rounds and boiled for 2 minutes
• 1/2 cup small broccoli florets boiled for 2 minutes
• 1/2 cup drained and rinsed canned white beans
• 1/4 cup grated parmesan cheese
• 1/3 cup Italian style croutons

Combine first 7 ingredients and heat until hot. Add salt to taste. Pack in thermos and serve cheese and croutons on the side. Makes about 2 1/2 cups.

Mexican

• One can (14 1/2 ounces) low sodium chicken broth
• 1/2 cup shredded cooked chicken
• 1/2 cup rinsed, drained black or pinto beans
• 1/2 cup defrosted frozen corn
• 1/3 cup chopped canned Mexican tomatoes
• 1/4 cup shredded Monterey jack cheese
• 8 oven baked tortilla chips (made by spraying a sheet pan with vegetable oil, cutting a tortilla into 8 wedges and baking them in a preheated 350 degree oven for 10 minutes.

Combine first 5 ingredients and heat until hot. Add salt to taste. Pack in thermos and send cheese and tortilla chips on side. Makes about 2 3/4 cups.

Asian

• One can (14 1/2 ounces) low sodium chicken broth
• 1/2 cup shredded cooked chicken
• 1/2 cup cooked rice (preferably brown rice)
• 1/2 cup cooked sliced shiitake mushrooms
• 2 tablespoons lite soy sauce
• 1 teaspoon shredded fresh ginger root
• 1/4 teaspoon sesame oil
• 1/4 cup thinly sliced scallions
• 4 small rice cakes

Combine first 7 ingredients and heat until hot. Pack in thermos and send scallions and rice cakes on side. Makes 2 cups

Greek

• One can (14 1/2 ounces) low sodium chicken broth
• 1/2 cup shredded cooked chicken
• 1/2 cup rice (preferably brown rice)
• 1/3 cup cooked well squeezed spinach (defrosted frozen spinach is fine)
• 1 tablespoon fresh lemon juice or to taste
• 1 large egg, beaten lightly

Pita crisps made by halving a pita pocket, crosswise and cutting each half into 8 wedges. Spray with olive oil spray and bake in a 350 degree oven for 10 minutes Combine first five ingredients and heat until hot. Whisk in egg in stream and cook until egg forms threads. Pack in thermos and send scallions and rice cakes on side. Makes about 2 1/2 cups.

Taco Kit Lunch

• 1/2 cup black bean dip (store-bought)
• 1/2 cup shredded chicken
• 1/2 cup grated Monterey Jack Cheese
• 1/3 cup salsa
• 1/2 cup shredded romaine lettuce

Wrap two crisp folded taco shells in paper towels to protect them and put the rest of the ingredients, above, in little containers or zip lock bags. Assemble each taco by layering of all the ingredients: First the dip, then the chicken, the cheese, salsa and finally the lettuce.

Homemade Snack Mix

• 1 large egg white
• 1 teaspoon Worcestershire sauce
• 1 tablespoon sweet paprika
• 1 1/2 tablespoons sugar
• 5 cups freshly popped unsalted popcorn (air popped)
• 1 cup whole grain cereal such as Wheat Chex
• 3/4 cup roasted peanuts
• 3/4 cup whole toasted almonds
• 3/4 cup cashews

Preheat oven to 375 degrees. Whisk together egg white, Worcestershire sauce, sugar and paprika. Add remaining ingredients and salt to taste, and toss until thoroughly coated. Spread evenly in shallow large baking pan that has been sprayed with vegetable oil spray. Bake on middle shelf of oven until crisp, about 15 to 20 minutes. Spread mixture on large sheet of parchment paper or oiled foil and let cool completely. Makes about 6 cups

Veggies With Dips

Peanut Dipping Sauce:
• 1/2 cup smooth unsalted peanut butter
• 1/2 cup hoisin sauce
• 1 1/2 tablespoons fresh lime juice
• 1 tablespoon soy sauce
• 2 teaspoons finely grated ginger

Combine all ingredients in a blender or food processor and blend until smooth. Add water if necessary to make a good dipping consistency. Makes about 1 1/3 cups.

Pimento Cheese Dip

• 1/2 of a 4-ounce jar of pimentos, chopped with half the liquid from the jar
• 1/2 cup low fat mayonnaise
• 1/2 pound shredded sharp cheddar cheese
• 1 percent milk for thinning the mixture

Combine all the ingredients in a food processor. Add just enough milk to make a good dipping consistency. Makes 2 cups.

Recipes courtesy of Sara Moulton, copyright 2005.

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