Dried parsley flakes
Crackers (You probably have saltines leftover from last week, but get another box of a different kind so you have some variety for the spread we’re making this week)
Small broccoli florets (fresh or frozen) or asparagus
Envelope of hollandaise sauce mix or cheese sauce mix
8 oz of sliced deli turkey
8 oz of sliced deli ham
1 lb salmon fillet
Reduced-fat plain yogurt
Salt-free seasoning blend
[Garlic and sugar also needed]
Lunch: Sandwich, crackers with spread, and cranberries
Dinner: Salmon, rice, and green beans
Creamy Thyme Spread
Combine a package of cream cheese, 1 tsp of dried thyme, 1 tsp of dried parsley flakes, and 1 tsp of minced garlic in a bowl and mix well. Cover and refrigerate until serving. Serve with crackers.
Open-Faced Sandwich Supreme
(This recipes yields enough veggies, sauce, and protein for 4 sandwiches. You will have extra bread. It is absolutely imperative that you divide the sauce into four portions before you make it as hollandaise sauce cannot be reheated and cheese sauce is never as good the second time either. If you can eat 2 sandwiches at once, make half the sauce. If you are just doing one, make a quarter. Cook all the veggies the first time though so next time you make a sandwich, it’ll be faster)
Cook 3 cups of broccoli or 3 cups of asparagus in a small amount of water in a pot until tender and drain. Prepare the hollandaise sauce or cheese sauce according to the package directions (remember that you divided it!). Warm 2 oz of turkey and 2 oz of ham, if you want. Layer over a slice of toasted sourdough. Top with broccoli/asparagus and sauce.
Salmon with Dill Sauce
Preheat oven to 375 degrees. Place a 1 lb salmon fillet in a baking dish coated with nonstick cooking spray. Sprinkle with 1/2 tsp of dill. Cover and bake for 20-25 minutes.
Meanwhile, combine 1/2 cup of reduced-fat plain yogurt, 1/2 tsp of sugar, 1/2 tsp of salt-free seasoning blend, and 1 tsp of dill in a small pot. Cook and stir over low heat until warmed. Serve with salmon.