Lunch List 7

Mini Pizzas on English Muffins/Pita Bread

4 English muffins, split, or 4 small pita breads

1/2 cup pizza sauce or marinara sauce

1.5 cups shredded mozzarella cheese

Toppings (choose a few, finely chopped):

1/4 cup mini pepperoni

1/4 cup sliced mushrooms

1/4 cup diced bell peppers

1/4 cup black olives, sliced

2 tablespoons finely chopped onion

Dried oregano or Italian seasoning

To make: preheat the oven to 400°F. Place English muffin halves or pita breads on a baking sheet. Spread about 1 tablespoon of pizza sauce evenly over each muffin half/pita. Sprinkle generously with shredded mozzarella cheese. Add your desired toppings. Bake for 10-12 minutes, or until the cheese is melted and bubbly and the edges of the muffins/pitas are lightly golden and crisp.

Tuna Noodle Casserole (Individual Portions)

6 oz egg noodles

2 cans (5 oz each) tuna in water, drained

1 can (10.5 oz) condensed cream of mushroom soup

1/2 cup milk

1 cup frozen peas, thawed

1/2 cup shredded cheddar cheese, plus extra for topping

1/4 cup crushed crackers or breadcrumbs (for topping)

Salt and black pepper to taste

To make: preheat the oven to 375°F. Lightly grease 4 individual oven-safe ramekins or a small baking dish. Cook egg noodles according to package directions until al dente. Drain well. In a large bowl, combine the drained tuna, cream of mushroom soup, milk, thawed peas, 1/2 cup shredded cheddar cheese, salt, and pepper. Stir in the cooked and drained egg noodles. Divide the mixture evenly among the prepared ramekins or pour into the baking dish. In a small bowl, combine the remaining shredded cheese and crushed crackers/breadcrumbs. Sprinkle this topping over the casserole mixture. Bake for 20-25 minutes, or until bubbly and the topping is golden brown.

Breakfast Burrito Bowls (Deconstructed)

1 tablespoon olive oil

8 large eggs

1/4 cup milk or water

Salt and black pepper to taste

1 can (15 oz) black beans, rinsed and drained

1 cup frozen corn, thawed

1/2 cup salsa (mild or medium)

1/2 cup shredded cheese (cheddar, Monterey Jack)

Optional: 1 cup cooked rice (as a base), 1/4 cup chopped cilantro, hot sauce

To make: heat olive oil in a large non-stick skillet over medium heat. In a bowl, whisk the eggs with milk/water, salt, and pepper until well combined. Pour the egg mixture into the hot skillet and scramble until cooked through but still soft. Remove from heat. In a separate small saucepan or microwave-safe bowl, combine the rinsed black beans and thawed corn. Heat gently until warmed through. Assembly for each bowl: If using, place 1/4 cup of cooked rice at the bottom of each bowl. Top with a portion of scrambled eggs, a scoop of the warm black bean and corn mixture, a dollop of salsa, and a sprinkle of shredded cheese. Garnish with cilantro or hot sauce if desired.

Quick Veggie & Egg Fried Rice

2 cups cooked rice (day-old is best)

1 cup frozen mixed vegetables

2 eggs

2 tablespoons soy sauce

1 clove garlic (minced)

1/4 onion (diced)

1 tablespoon cooking oil.

To make: Heat oil in a large skillet or wok. Sauté garlic and onion for 1 minute. Add frozen vegetables and cook until tender-crisp. Push veggies to one side, crack eggs into the other side and scramble. Once eggs are cooked, add rice and soy sauce. Stir everything together until heated through and well combined.

Pasta Aglio e Olio with Chickpeas & Spinach

8 oz spaghetti or linguine

1/4 cup olive oil

4-5 cloves garlic (sliced)

1 can (15 oz) chickpeas (rinsed and drained)

2 cups fresh spinach

Salt and pepper

Optional: 1/2 teaspoon red pepper flakes

To make: Cook pasta according to package directions. While pasta cooks, heat olive oil in a large skillet over medium-low heat. Add sliced garlic and red pepper flakes; cook gently until garlic is fragrant and lightly golden (don’t burn). Add rinsed chickpeas and cook for 2-3 minutes. Stir in fresh spinach until wilted. Drain pasta, reserving a little pasta water. Add pasta to the skillet, toss with the garlic-chickpea mixture. Add a splash of pasta water if needed to create a light sauce. Season with salt and pepper.

 

💗 Jo