20/06/2024

My Techie

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Healthy Lunch Recipes

Healthy Lunch Recipes

Take-out lunches should be forgotten because there are so many healthy lunch solutions that can easily be taken to the office, to school and anywhere else you may need to go. Listed below are some tasty recipes which include delicious fresh produce such as fresh vegetables and lean protein which will fuel you for the rest of the day so that your body will not feel deprived.

o BBQ Chicken Sandwich

Leftover cooked chicken can be tossed in barbeque sauce and crunchy carrots for a quick and healthy lunch.

Makes 1 serving

Ingredients:

1/2 cup shredded cooked chicken
1/4 cup shredded carrots
2 tablespoons barbecue sauce
2 teaspoons light ranch dressing
1 small whole-wheat sandwich bun
1 leaf romaine lettuce

Method:

In a medium bowl combine the chicken, carrots and barbecue sauce. Spread ranch dressing on the bun and top with the chicken mixture and lettuce.

NUTRITION INFORMATION: Per serving:

323 calories
8g fat (1g sat, 2g mono)
62mg cholesterol
38g carbohydrate
26g protein
4g fiber
729mg sodium
456mg potassium
Nutrition bonus: Vitamin A (100% daily value), Selenium (56% daily value).

o Spicy Thai Shrimp Salad

Makes 4 servings

Ingredients:

2 tablespoons lime juice
4 teaspoons fish sauce
1 tablespoon canola oil
2 teaspoons light brown sugar
1/2 teaspoon crushed red pepper
1 pound cooked and peeled small shrimp
1 cup thinly sliced red, yellow, and/or orange bell pepper
1 cup seeded and thinly sliced cucumber
1/4 cup mixed chopped herbs

Method:

Whisk together the fish sauce, lime juice, oil, brown sugar and crushed red pepper in a large bowl. Add the shrimp, cucumber, bell pepper and fresh herbs and toss to coat.

NUTRITION INFORMATION: Per serving:

170 calories
5g fat (1g sat, 2g mono)
221mg cholesterol
6g carbohydrate
25g protein
1g fiber
652mg sodium
315mg potassium
Nutrition bonus: Vitamin C (60% daily value), Vitamin A (25% daily value), Iron (21% daily value).

o Tomato & Fennel Salad

Heirloom tomatoes are best used in this recipe. They are at their peak during the summer months and worth purchasing in your local grocery store or farmers’ market. However, any type of tomato will work well in this recipe.

Makes 4 servings

Ingredients:

1 tablespoon extra-virgin olive oil
1 tablespoon champagne vinegar or white wine vinegar
1/2 teaspoon salt
Freshly ground pepper
1 pound tomatoes cut into wedges
2 cups thinly sliced fennel bulb
1/4 cup fresh chopped parsley
1/3cup toasted pine nuts

Method:

In a large bowl, whisk together the oil, vinegar, salt and pepper. Add the tomatoes, fennel, parsley and pine nuts and toss to coat.

NUTRITION INFORMATION: Per serving:

141 calories
12g fat (1g sat, 5g mono)
0mg cholesterol
9g carbohydrate
3g protein
3g fiber
321mg sodium
513mg potassium
Nutrition bonus: Vitamin C (40% daily value), Vitamin A (25% daily value), Potassium (15% daily value).

o Lebanese Potato Salad

Makes 8 servings

Ingredients:

2 pounds of potatoes
1/4 lemon juice
3 tablespoons extra-virgin olive oil
1/2 teaspoon salt
Freshly ground pepper to taste
4 spring onions, thinly sliced
1/4 cup chopped fresh mint

Method:

Place the potatoes in a large saucepan and bring to the boil in slightly salted water until tender, 25 to 30 minutes. Drain and rinse with cold water. Allow them to cool for 20 minutes and cut the potatoes into 1/2 inch pieces.

In a large bowl, whisk the oil, lemon juice, salt and pepper. Add the potatoes and toss to coat.

Just before serving add the spring onions and mint and toss gently.

NUTRITION INFORMATION: Per serving:

143 calories
5g fat (1g sat, 4g mono)
0mg cholesterol
22g carbohydrates
3g protein
2g fiber
153mg sodium
516mg potassium
Nutrition bonus: Vitamin C (20% daily value), Potassium (15% daily value).

o Artichoke & Ripe Olive Tuna Salad

Makes 5 servings

Ingredients:

1 12-ounce can tuna, drained and flaked
1 cup chopped canned artichoke hearts
1/2 cup chopped olives
1/3 cup reduced-fat mayonnaise
2 teaspoons lemon juice
1 1/2 teaspoons chopped fresh oregano

Method:

Mix together the tuna, artichokes, olives, mayonnaise, lemon juice and oregano.

NUTRITION INFORMATION: Per serving:

210 calories
8g fat (1g sat, 1g mono)
25mg cholesterol
12g carbohydrate
20g protein
3g fiber
791mg sodium
166mg potassium
Nutrition bonus: Selenium (78% daily value), Vitamin C (19% daily value).

o Hot & Sour Slaw

This slaw is a perfect accompaniment to grilled pork tenderloin and a glass of Riesling.

Makes 4 servings

Ingredients:

3 tablespoons rice vinegar
1 tablespoon reduced-sodium soy sauce
1 tablespoon toasted sesame oil
1 teaspoon grated fresh ginger
1/4 teaspoon ground white pepper
1/4 teaspoon crushed red pepper
3 cups shredded greed cabbage
1 cup thinly sliced red bell pepper
1/3 cup sliced spring onions
1 8-ounce can bamboo shoots, drained and thinly sliced

Method:

In a large bowl, whisk together the rice vinegar, reduced-sodium soy sauce, oil, ginger, white pepper and crushed red pepper. Add the green cabbage, bell pepper, spring onions and bamboo shoots. Toss to coat all of the ingredients.

NUTRITION INFORMATION: Per serving:

62 calories
4g fat (1g sat, 1g mono)
0mg cholesterol
6g carbohydrate
2g protein
2g fiber
112mg sodium
189mg potassium
Nutrition bonus: Vitamin C (85% daily value), Vitamin A (18% daily value).

o Tijuana Torta

This is a Mexican-style torta, just like a burrito, except the “wrapper” is a hollowed-out roll rather than a tortilla. It is the most delicious lunch when it is served with grilled corn on the cob or Spanish rice.

Makes 4 servings

Ingredients:

1 15-ounce can black beans, well rinsed
3 tablespoons prepared salsa
1 tablespoon chopped pickled jalapeño
1/2 teaspoon ground cumin
1 ripe avocado, pitted
2 tablespoons minced onion
1 tablespoon lime juice
1 16-to-20 inch long baguette
1 1/3 cups shredded green cabbage

Method:

In a small bowl, mash together the beans, salsa, jalapeño and cumin. In a separate bowl mash the avocado, onion and lime juice.

Cut the baguette into 4 equal lengths. Split each one in half and pull out most of the soft bread from the center. Divide the mixture and the cabbage equally amongst the sandwiches.

NUTRITIONAL INFORMATION: Per serving:

354 calories
9g fat (1g sat, 5g mono)
0mg cholesterol
60g carbohydrate
17g protein
17g fiber
682mg sodium
639mg potassium
Nutrition bonus: Folate & Vitamin C (29% daily value), Potassium (18% daily value), Iron (15% daily value).

Healthy lunch recipes really are that simple. Why go to your local café or restaurant for a lunch that may not be so good for your waistline, not to mention your health, when these delicious lunches can be prepared in no time at all. Another added bonus to preparing these healthy lunch snacks is that you know exactly what ingredients have been used to prepare them. What can be better than that?