Lunch List 12

Halloumi and Vegetable Skewers (Pan-fried)

4 oz halloumi cheese, cut into 1-inch cubes

1 cup mixed vegetables (e.g., zucchini, bell pepper, cherry tomatoes), cut into similar size

1 tablespoon olive oil

1/2 teaspoon dried Italian seasoning

Salt and pepper to taste

Wooden or metal skewers (if using wooden, soak them first)

To make: if using wooden skewers, soak them in water for 10 minutes. Thread halloumi cubes and vegetables alternately onto the skewers. Heat olive oil in a large skillet over medium-high heat. Place skewers in the hot skillet. Cook for 3-4 minutes per side, turning occasionally, until halloumi is golden brown and vegetables are tender-crisp. Sprinkle with Italian seasoning, salt, and pepper. 

Speedy Pork Medallions with Apple Sauté

4 oz pork tenderloin, cut into 1/2-inch thick medallions

1 small apple (e.g., Fuji, Gala), cored and sliced

1 tablespoon olive oil

1/2 teaspoon dried sage or thyme

1 tablespoon apple cider vinegar or chicken broth

Salt and black pepper to taste

To make: season pork medallions with salt, pepper, and dried sage/thyme. Heat olive oil in a skillet over medium-high heat. Add pork medallions and cook for 2-3 minutes per side, until browned and cooked through. Remove pork and set aside. Add sliced apple to the same skillet. Sauté for 3-5 minutes until softened and lightly caramelized. Pour in apple cider vinegar/broth, scraping up any browned bits from the bottom of the pan. Let it simmer for 30 seconds. Return pork to the skillet and toss with the apples and sauce. 

Chickpea and Spinach Rice Pilaf

1/2 cup cooked rice

1/2 cup canned chickpeas, rinsed and drained

1 cup fresh spinach

1/4 small onion, finely chopped

1 clove garlic, minced

1 tablespoon olive oil

1/2 teaspoon ground cumin

1/4 cup vegetable broth or water

Salt and pepper to taste

To make: heat olive oil in a small saucepan or skillet over medium heat. Add chopped onion and cook for 3-4 minutes until softened. Add minced garlic and ground cumin. Cook for 30 seconds until fragrant. Stir in cooked rice, chickpeas, and vegetable broth/water. Bring to a simmer and cook until most of the liquid is absorbed. Stir in fresh spinach and cook until wilted, about 1-2 minutes. Season with salt and pepper. 

Kimchi Fried Rice (Quick Version)

1 cup cooked rice (day-old cold rice works best)

1/2 cup kimchi, chopped, plus 1 tablespoon kimchi juice

1 large egg

1 tablespoon vegetable oil

1 tablespoon soy sauce

1/2 teaspoon sesame oil

Optional: chopped green onions for garnish

To make: heat vegetable oil in a wok or large skillet over medium-high heat. Add chopped kimchi and stir-fry for 2-3 minutes. Add cooked rice to the skillet, breaking up any clumps. Stir-fry for 3-5 minutes until heated through and slightly crispy. Push the rice to one side of the skillet. Crack the egg into the empty space and scramble it until cooked. Then mix it into the rice. Stir in soy sauce, sesame oil, and kimchi juice. Toss everything together for another minute. Garnish with green onions if desired.

Spicy Sausage and Pepper Skillet

1 pre-cooked spicy sausage (e.g., chorizo, Italian sausage), sliced

1 bell pepper (any color), sliced

1/2 small onion, sliced

1 tablespoon olive oil

Salt and black pepper to taste

Optional: 1/2 teaspoon smoked paprika

To make: heat olive oil in a skillet over medium-high heat. Add sliced sausage and cook for 3-4 minutes until lightly browned. Remove sausage and set aside. Add sliced bell pepper and onion to the same skillet. Sauté for 5-7 minutes until tender-crisp and slightly charred. Return sausage to the skillet. Sprinkle with smoked paprika (if using), salt, and pepper. Toss to combine and cook for another minute until everything is heated through.

💗 Jo

Lunch List 11

Beef and Broccoli Rice Bowl

1/2 cup cooked rice

4 oz thinly sliced beef (e.g., sirloin, flank steak)

1 cup broccoli florets

1 tablespoon vegetable oil

Sauce: 1 tablespoon soy sauce

1 teaspoon cornstarch

1 teaspoon brown sugar

1/2 teaspoon grated fresh ginger

1 clove garlic minced

2 tablespoons water

To make: in a small bowl, whisk together all sauce ingredients until smooth. Heat vegetable oil in a skillet or wok over medium-high heat. Add beef and stir-fry for 2-3 minutes until browned. Remove beef and set aside. Add broccoli florets to the skillet and stir-fry for 3-5 minutes until tender-crisp. Add a splash of water and cover for a minute to steam if needed. Return beef to the skillet. Pour the sauce over the beef and broccoli. Cook, stirring constantly, for 1-2 minutes until the sauce thickens. Serve the beef and broccoli mixture over the cooked rice.

Chicken and Veggie Lettuce Wraps

4 oz ground chicken or finely diced cooked chicken breast

1/2 cup finely chopped mixed vegetables (e.g., carrots, water chestnuts, bell peppers)

2 large lettuce cups (e.g., butter lettuce, iceberg)

1 tablespoon soy sauce

1 teaspoon rice vinegar

1/2 teaspoon grated fresh ginger

1 clove garlic, minced

1 tablespoon vegetable oil

Optional: sriracha for spice, chopped peanuts for crunch

To make: heat vegetable oil in a skillet over medium-high heat. Add ground chicken (or diced cooked chicken) and cook, breaking it up, until browned and cooked through (if using raw). Add chopped vegetables, ginger, and garlic to the skillet. Stir-fry for 3-5 minutes until vegetables are tender-crisp. Stir in soy sauce and rice vinegar. Cook for another minute until heated through. Spoon the chicken and vegetable mixture into the lettuce cups. Serve immediately, with sriracha or peanuts if desired.

Pesto Pasta with Cherry Tomatoes and Mozzarella

3 oz pasta (e.g., penne, fusilli)

1/4 cup pesto (store-bought or homemade)

1/2 cup cherry tomatoes, halved

1/4 cup small fresh mozzarella balls (bocconcini) or cubed mozzarella

Optional: fresh basil leaves for garnish

To make: cook pasta according to package directions. Drain, reserving 2 tablespoons of pasta water. In a bowl, combine the cooked pasta, pesto, halved cherry tomatoes, and mozzarella. Toss gently to combine. If the sauce is too thick, add a splash of the reserved pasta water until desired consistency is reached. Serve warm or at room temperature, garnished with fresh basil if desired.

Quick Chicken Fajita Bowls (No Tortilla)

4 oz boneless, skinless chicken breast, thinly sliced

1 bell pepper (any color), thinly sliced

1/2 small onion, thinly sliced

1 tablespoon olive oil

1 teaspoon fajita seasoning blend

1/2 cup cooked rice or cauliflower rice

Optional toppings: salsa, sour cream/Greek yogurt, cilantro

To make: heat olive oil in a skillet over medium-high heat. Add sliced chicken and cook for 3-4 minutes until browned and cooked through. Remove chicken and set aside. Add sliced bell pepper and onion to the skillet. Sauté for 5-7 minutes until tender-crisp and slightly charred. Return chicken to the skillet. Sprinkle with fajita seasoning and toss to combine, cooking for another minute. Serve the chicken and vegetable mixture over cooked rice or cauliflower rice. Top with salsa, sour cream/Greek yogurt, and cilantro if desired.

Shrimp and Asparagus Stir-fry

4 oz raw shrimp, peeled and deveined

1 cup asparagus, trimmed and cut into 1-inch pieces

1 tablespoon vegetable oil

1 clove garlic, minced

1 tablespoon soy sauce

1 teaspoon rice vinegar

1/2 teaspoon sesame oil

Optional: cooked rice for serving

To make: heat vegetable oil in a skillet or wok over medium-high heat. Add shrimp and stir-fry for 1-2 minutes per side until pink and cooked through. Remove shrimp and set aside. Add asparagus to the skillet and stir-fry for 3-5 minutes until tender-crisp. Return shrimp to the skillet. Add minced garlic, soy sauce, rice vinegar, and sesame oil. Toss to combine and cook for another minute. Serve hot, optionally over cooked rice.

 

 

💗 Jo

 

 

Lunch List 10

Speedy Shrimp Scampi with Linguine

4 oz linguine or spaghetti

1 tablespoon olive oil

4 oz raw shrimp, peeled and deveined

2 cloves garlic, minced

1/4 cup dry white wine or chicken broth

1 tablespoon fresh lemon juice

1 tablespoon chopped fresh parsley

Salt and red pepper flakes to taste

To make: cook linguine according to package directions. Drain, reserving 1/4 cup pasta water. While pasta cooks, heat olive oil in a skillet over medium-high heat. Add shrimp and cook for 1-2 minutes per side, until pink. Remove shrimp from skillet and set aside. Add minced garlic to the skillet and cook for 30 seconds until fragrant. Pour in white wine/broth and lemon juice, scraping up any browned bits. Bring to a simmer. Return shrimp to the skillet. Add cooked linguine, parsley, salt, and red pepper flakes. Toss to combine, adding a splash of reserved pasta water if needed to create a light sauce.

Quick Chicken and Vegetable Stir-fry with Rice

1/2 cup cooked rice (leftover or quick-cook)

4 oz boneless, skinless chicken breast, thinly sliced

1 cup mixed stir-fry vegetables (e.g., broccoli florets, snap peas, carrots), chopped

1 tablespoon soy sauce

1 teaspoon sesame oil

1/2 teaspoon grated fresh ginger

1 clove garlic, minced

1 tablespoon vegetable oil for cooking

To make: heat vegetable oil in a wok or large skillet over medium-high heat. Add chicken and stir-fry for 3-4 minutes until cooked through. Remove chicken and set aside. Add vegetables to the skillet and stir-fry for 3-5 minutes until tender-crisp. Return chicken to the skillet. Add soy sauce, sesame oil, ginger, and garlic. Toss to combine and cook for another minute. Serve the stir-fry over the cooked rice.

Mediterranean Quinoa Bowl with Chickpeas and Feta

1/2 cup cooked quinoa

1/2 cup canned chickpeas, rinsed and drained

1/4 cup chopped cucumber

1/4 cup chopped cherry tomatoes

2 tablespoons crumbled feta cheese

1 tablespoon olive oil

1 tablespoon fresh lemon juice

1/4 teaspoon dried oregano

Salt and pepper to taste

To make: in a bowl, combine cooked quinoa, chickpeas, cucumber, cherry tomatoes, and feta cheese. In a small separate bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper. Pour the dressing over the quinoa mixture and toss gently to combine.

Spicy Peanut Noodles with Edamame

3 oz quick-cook noodles (e.g., ramen without seasoning packet, vermicelli)

1/4 cup shelled edamame (frozen, thawed)

2 tablespoons peanut butter

1 tablespoon soy sauce

1 tablespoon rice vinegar

1 teaspoon honey or maple syrup

1/2 teaspoon sriracha or chili garlic sauce (adjust to taste)

1 tablespoon hot water (to thin sauce)

Optional: chopped green onions or crushed peanuts for garnish

To make: cook noodles according to package directions. Add edamame to the boiling water during the last 2 minutes of cooking. Drain well. While noodles cook, whisk together peanut butter, soy sauce, rice vinegar, honey/maple syrup, sriracha, and hot water in a small bowl until smooth and creamy. Combine the drained noodles and edamame with the peanut sauce. Toss until evenly coated. Garnish with green onions or peanuts if desired.

Tuna Pasta with Peas and Lemon

3 oz small pasta (e.g., elbow macaroni, rotini)

1 (5 oz) can tuna in water or oil, drained

1/2 cup frozen peas

2 tablespoons mayonnaise or Greek yogurt

1 tablespoon fresh lemon juice

Salt and black pepper to taste

Optional: 1 tablespoon chopped fresh dill or parsley

To make: cook pasta according to package directions. During the last 2 minutes of cooking, add the frozen peas to the boiling water. Drain well. In a medium bowl, flake the drained tuna. Add the cooked pasta and peas to the bowl with the tuna. Stir in mayonnaise/yogurt, lemon juice, and fresh herbs (if using). Season with salt and pepper. Mix gently until everything is well combined. Serve warm or at room temperature.

 

 

 💗 Jo

 

Lunch List 9

 Sausage & White Bean Skillet

1 tablespoon cooking oil

1 pound smoked sausage (sliced)

1/2 onion (diced)

1 clove garlic (minced)

1 can (15 oz) cannellini beans (rinsed and drained)

1 can (14.5 oz) diced tomatoes (undrained)

2 cups fresh spinach, 1/2 teaspoon dried oregano

Salt and pepper

To make: Heat oil in a large skillet over medium heat. Add sliced sausage and cook until lightly browned. Remove sausage and set aside. Add onion to the skillet and sauté until softened, then add garlic and oregano and cook for 1 minute. Stir in rinsed cannellini beans and diced tomatoes. Bring to a simmer and cook for 5 minutes. Return sausage to the skillet. Stir in fresh spinach until wilted. Season with salt and pepper.

 

“Breakfast for Lunch” Scramble with Sautéed Potatoes

1 tablespoon cooking oil

1 medium potato (diced into small cubes)

1/4 onion (diced)

3 large eggs

Salt and pepper

Optional: 1 tablespoon milk

To make: Heat oil in a non-stick skillet over medium heat. Add diced potatoes and cook, stirring occasionally, for 10-15 minutes until golden brown and tender. Add diced onion during the last 5 minutes of cooking. While potatoes cook, whisk eggs with milk (if using), salt, and pepper. Once potatoes are cooked, push them to one side of the skillet. Pour egg mixture into the other side and scramble until cooked to your liking. Combine potatoes and eggs, or serve side-by-side.

Lentil Sloppy Joes (served over rice or baked potato)

1 tablespoon cooking oil

1/2 onion (diced)

1/2 bell pepper (diced)

1 clove garlic (minced)

1 cup cooked brown or green lentils

1 can (14.5 oz) crushed tomatoes

1 tablespoon brown sugar

1 tablespoon yellow mustard

1 teaspoon chili powder

1/2 teaspoon paprika

Salt and pepper

cooked rice or a baked potato for serving

To make: Heat oil in a skillet over medium heat. Sauté onion and bell pepper until softened, then add garlic and cook for 1 minute. Stir in cooked lentils, crushed tomatoes, brown sugar, mustard, chili powder, and paprika. Bring to a simmer and cook for 10-15 minutes, stirring occasionally, until the sauce thickens. Season with salt and pepper. Serve hot over cooked rice or a baked potato.

 

One-Pan Chicken & Rice Skillet

1 tablespoon cooking oil

8 oz boneless, skinless chicken thighs (diced)

1/2 onion (diced)

1 clove garlic (minced)

1 cup white rice (uncooked)

2 cups chicken broth

1/2 cup frozen peas and carrots

1 teaspoon dried thyme

Salt and pepper

To make: Heat oil in a large, deep skillet with a lid over medium-high heat. Add diced chicken and cook until browned on all sides. Remove chicken and set aside. Add onion to the skillet and sauté until softened, then add garlic and cook for 1 minute. Stir in uncooked rice and dried thyme, cooking for 1 minute. Pour in chicken broth. Bring to a boil, then return chicken to the skillet. Reduce heat to low, cover, and simmer for 15-20 minutes, or until rice is cooked and liquid is absorbed. Stir in frozen peas and carrots during the last 5 minutes of cooking. Season with salt and pepper.

 

Broccoli & Cheddar Stuffed Sweet Potato

1 large sweet potato

1 cup fresh or frozen broccoli florets

1/2 cup shredded cheddar cheese

Salt and pepper

Optional: 1 tablespoon butter or margarine

To make: Pierce the sweet potato several times with a fork. Microwave on high for 5-10 minutes, flipping halfway, until very tender. (Alternatively, bake at 400°F for 45-60 minutes). While the potato cooks, steam or microwave broccoli florets until tender-crisp. Once the sweet potato is cooked, carefully slice it open lengthwise. Fluff the inside with a fork. Top with steamed broccoli, shredded cheddar cheese, and a pat of butter/margarine (if using). Return to the microwave for 30 seconds or until the cheese is melted. Season with salt and pepper.

 

 💗 Jo

 

Lunch List 8

Cheesy Black Bean & Corn Skillet

1 tablespoon cooking oil

1/2 onion (diced)

1 clove garlic (minced)

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

1 can (15 oz) corn (drained)

1 can (14.5 oz) diced tomatoes (undrained)

1 teaspoon cumin

1/2 teaspoon chili powder

1 cup cooked rice

1/2 cup shredded cheddar cheese.

To make: Heat oil in a large skillet. Sauté onion until softened, then add garlic and cook for 1 minute. Stir in black beans, corn, diced tomatoes, cumin, and chili powder. Bring to a simmer and cook for 5 minutes. Stir in cooked rice. Top with shredded cheese, cover, and cook until the cheese is melted and bubbly.

Quick Veggie & Cheese Frittata

4 large eggs

Salt and pepper

1 tablespoon cooking oil

1/4 onion (diced)

1/2 bell pepper (diced)

1 cup fresh spinach

1/4 cup shredded cheese.

Optional: 2 tablespoons milk

To make: Preheat oven broiler (if using). Whisk eggs with milk, salt, and pepper. Heat oil in an 8-inch oven-safe non-stick skillet over medium heat. Sauté onion and bell pepper until softened. Add spinach and cook until wilted. Pour egg mixture over the vegetables. Cook on the stovetop for 3-5 minutes until the edges are set. Sprinkle cheese over the top. Transfer skillet to the broiler for 1-2 minutes, or until the cheese is melted and lightly golden, and the frittata is fully set.

Ground Meat & Potato Hash

1 tablespoon cooking oil

8 oz ground beef or turkey

1 medium potato (diced into small cubes)

1/2 onion (diced)

1/2 bell pepper (diced)

1 teaspoon paprika

1/2 teaspoon garlic powder

Salt and pepper

To make: Heat oil in a large skillet over medium-high heat. Add ground meat and cook, breaking it up, until browned. Drain any excess fat. Add diced potato, onion, and bell pepper to the skillet. Stir in paprika, garlic powder, salt, and pepper. Cook, stirring occasionally, for 15-20 minutes, or until potatoes are tender and browned.

Quick Shakshuka (Eggs in Tomato Sauce)

1 tablespoon olive oil

1/2 onion (diced)

1 clove garlic (minced)

1 can (14.5 oz) crushed tomatoes

1/2 teaspoon cumin

1/2 teaspoon paprika

Optional: pinch of red pepper flakes

Optional: 2 large eggs, salt, pepper, fresh parsley (for garnish)

To make: Heat olive oil in a medium skillet with a lid over medium heat. Sauté onion until softened, then add garlic, cumin, paprika, and red pepper flakes. Cook for 1 minute until fragrant. Pour in crushed tomatoes. Bring to a gentle simmer and cook for 5-7 minutes. Make two small wells in the sauce and crack an egg into each well. Cover the skillet and cook for 5-8 minutes, or until eggs are set to your liking. Season with salt and pepper, and garnish with fresh parsley if using.

Peanut Noodles with Shredded Carrots & Edamame

6 oz spaghetti or linguine

1/4 cup peanut butter

2 tablespoons soy sauce

1 tablespoon lime juice

1 clove garlic (minced)

1/2 cup shredded carrots

1/2 cup frozen shelled edamame (thawed)

Optional: 1 teaspoon sriracha

To make: Cook pasta according to package directions. Drain and set aside. In a large bowl, whisk together peanut butter, soy sauce, lime juice, sriracha (if using), minced garlic, and 2-3 tablespoons of hot water (from the pasta pot or tap) until smooth and creamy. Add the cooked noodles, shredded carrots, and thawed edamame to the bowl. Toss everything together until the noodles and vegetables are well coated with the peanut sauce.

 

 

 💗 Jo

 

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