Lunch: The Over Looked Meal

This recipe is from  SURVIVING TRAUMALAND: The Intuitive Aspects of Healing ( QUICKIE  COOKING FOR LIFE.  This is for everyone with time restraints. “Quickie” includes clean up. This recipe was taken from the cookbook section of my book.



Lunch can be an overlooked meal, especially when medical appointments take precedence in our lives. Everything else must be re-prioritized including family, home and work. Cooking and nutrition can get pushed to the end of the line. After all we’ve endured, financially, medically, and emotionally, including a cranky belly; we need a belly pleaser meal that meets our needs and time restrictions. I dedicate this recipe to all those hard working people, often raising their families alone while undergoing health treatments, and who put their children’s needs first. Not only do they bring home the bacon, they cook it, too.





Throw this lunch recipe together at breakfast time and it will be ready when you are hungry at lunch. It is a childhood favorite that adults love, too.  This recipe was taken from the cookbook section of my book, SURVIVING CANCERLAND.  Over the next three days, I will post meals—breakfast, lunch and dinner—with the nutritional and calorie information for a time challenged family. Enjoy!



LUNCH= Barbecued Pulled Chicken Sandwiches          312 calories       36.1g protein    On Whole Grain Sesame Seed Bun
Prep time= 2 min. Clean up= 2 min.



INGREDIENTS:  serves 3

1 pound boneless skinless chicken breasts, frozen          1 cup barbecue sauce 1 medium sweet onion, thinly sliced into rings               ½ teaspoon mustard ½ cup low sodium vegetable or chicken broth                ¼ teaspoon “jar spices” ¼ teaspoon chopped fresh garlic



DIRECTIONS: Put all ingredients into Slow Cooker on high for 3-4 hours.  Cook until chicken is fork tender and shred. Serve on whole grain Sesame Wheat Burger Buns.


Bun Nutrition Facts=Serving size= 1 roll (67g) Calories=220; Total Fat=6g; Cholesterol 35mg; Sodium= 290; Dietary Fiber= 2g; Sugars= 4g; Protein= 6g. Barbecued Pulled Chicken Sandwiches=Calories serving=312;  Total Fat=2.0;  Cholesterol 147mg; Sodium 794; Total Carbohydrates 36.9g; Dietary Fiber 2.4g; Sugars 27.1g; Protein 36.1g.


Good Points=Low in Saturated Fats.

Bad Points= High in Cholesterol, Sodium (use low sodium sauce) and Sugar (use low     sugar sauce).




Learn more about the author: Kathleen O’Keefe-Kanavos @

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