The Easiest And Most Delicious Work Lunch Recipes.
We share delicious recipes for healthy meals you can take into work.These recipes are good for you and your wallet.
Honey Walnut Power Salad:
It’s portable, it’s healthy, it’s pretty, and it’s loaded with texture and flavor.
Prep time: 15 mins
Cook time: 15 mins
Total time: 30 mins
Serves: 6
Ingredients
2 tablespoons butter
½ large yellow onion, thinly sliced
2 cups seedless red grapes, washed and cut in half
2 cups edamame (I did a quick steam-in-the-bag variety)
1 cup uncooked bulgur or other grain
¾ cup walnuts
¼ cup honey
¼ cup water
fresh baby spinach
crumbled blue cheese
salt to taste.
Instructions
Melt the butter in a medium saucepan over low heat. Add onions and saute on low for about 30 minutes, stirring occasionally, until onions are soft, golden brown, and almost sweet tasting.
While onions are still cooking, pour bulgur and 2 cups water into a saucepan; bring to a boil and cook for 15 minutes, until most of the moisture has absorbed and the grains are soft enough to eat. Let cool for 15 minutes.
When onions are done, stir into the bulgur so the butter is absorbed by the grains. Season with salt.
Combine grapes and edamame in a large mixing bowl. Add cooled bulgur and walnuts. Whisk water and honey; pour over mixture and stir well. Add fresh baby spinach and crumbled blue cheese just before serving.
Notes
Makes about 8 cups, so each serving is 1 heaping cup.
Grilled Chicken and Pineapple Sandwich:
this sweet-and-spicy Hawaiian take on a lunchtime classic.
4 boneless, skinless chicken breasts (4 to 6 oz each)
4 pineapple slices (1/2-inch thick)
1/4 cup pickled jalapeno slices, or 1 fresh jalapeno, thinly sliced
Teriyaki sauce
4 slices Swiss cheese
4 whole-wheat kaiser rolls
1/2 medium red onion, thinly sliced.
How to make it:
1 Combine chicken and enough teriyaki sauce to cover it in a resealable plastic bag. Marinate in the refrigerator for at least 30 minutes and up to 12 hours.
2 Heat a grill until hot (you shouldn't be able to hold your hand above the grates for more than 5 seconds). Remove chicken from marinade and place on the grill; discard any remaining marinade. Cook for 4 to 5 minutes, flip, and immediately add cheese to each breast. Continue cooking until cheese is melted and chicken is lightly charred and firm to the touch. Remove from grill; set aside.
3 While chicken rests, add pineapple and rolls to the grill. Cook rolls until they're lightly toasted, and pineapple slices until they're soft and caramelized, about 2 minutes per side. Top each roll with chicken, pineapple, red onion, and jalapeno slices. If you like, drizzle chicken with a bit more teriyaki sauce.
Makes 4 servings.
Per serving: 387 cal, 13 g fat, 29 g carbs, 703 mg sodium, 3 g fiber, 36 g protein.
Baked falafel with roasted eggplant salad:
Make your own spiced falafel balls and serve with roasted eggplant for a fabulous vegetarian meal idea.
Ingredients:
165g (3/4 cup) dried chickpeas
1 small brown onion, halved, finely chopped
2 garlic cloves, crushed
1/3 cup firmly packed fresh continental parsley leaves
1/3 cup firmly packed fresh coriander leaves
2 teaspoons finely grated lemon rind
1 teaspoon fresh lemon juice
1 teaspoon ground coriander
1 teaspoon ground cumin
1/2 teaspoon baking powder
1 large (about 350g) eggplant, ends trimmed, cut into 2.5cm pieces
3 ripe egg tomatoes, each tomato cut into 6 wedges
Olive oil spray
1 bunch rocket, ends trimmed, washed, dried, leaves torn
1 small red onion, halved, thinly sliced
1/4 cup fresh mint leaves
1/4 teaspoon sumac
130g (1/2 cup) reduced-fat natural yoghurt (Vaalia brand)
Freshly ground black pepper.
Place the chickpeas in a large bowl and cover with cold water. Set aside overnight to soak. Drain well.
Preheat oven to 200°C. Place the chickpeas, brown onion, garlic, parsley, fresh coriander, lemon rind and juice, ground coriander, cumin and baking powder in the bowl of a food processor and process, scraping down the side of the bowl regularly, until smooth. Set aside for 30 minutes to develop flavours.
Line 2 baking trays with non-stick baking paper. Place the eggplant and tomato on separate trays. Spray the eggplant and tomato lightly with olive oil spray. Bake in preheated oven for 25 minutes or until golden brown and tender. Remove from oven. Increase oven temperature to 220°C.
Line a baking tray with non-stick baking paper. Divide chickpea mixture into 12 equal portions. Roll each portion into a ball and flatten slightly. Place on the prepared tray and lightly spray with olive oil spray. Bake in oven, turning halfway through cooking, for 15 minutes or until light golden brown.
Place the rocket, red onion, mint, sumac, roasted eggplant and roasted tomato in a large bowl and gently toss to combine. Divide salad among shallow serving bowls. Top with the baked falafel and a dollop of yoghurt. Season with pepper and serve immediately.
165g (3/4 cup) dried chickpeas
1 small brown onion, halved, finely chopped
2 garlic cloves, crushed
1/3 cup firmly packed fresh continental parsley leaves
1/3 cup firmly packed fresh coriander leaves
2 teaspoons finely grated lemon rind
1 teaspoon fresh lemon juice
1 teaspoon ground coriander
1 teaspoon ground cumin
1/2 teaspoon baking powder
1 large (about 350g) eggplant, ends trimmed, cut into 2.5cm pieces
3 ripe egg tomatoes, each tomato cut into 6 wedges
Olive oil spray
1 bunch rocket, ends trimmed, washed, dried, leaves torn
1 small red onion, halved, thinly sliced
1/4 cup fresh mint leaves
1/4 teaspoon sumac
130g (1/2 cup) reduced-fat natural yoghurt (Vaalia brand)
Freshly ground black pepper.
Method:
Place the chickpeas in a large bowl and cover with cold water. Set aside overnight to soak. Drain well.
Preheat oven to 200°C. Place the chickpeas, brown onion, garlic, parsley, fresh coriander, lemon rind and juice, ground coriander, cumin and baking powder in the bowl of a food processor and process, scraping down the side of the bowl regularly, until smooth. Set aside for 30 minutes to develop flavours.
Line 2 baking trays with non-stick baking paper. Place the eggplant and tomato on separate trays. Spray the eggplant and tomato lightly with olive oil spray. Bake in preheated oven for 25 minutes or until golden brown and tender. Remove from oven. Increase oven temperature to 220°C.
Line a baking tray with non-stick baking paper. Divide chickpea mixture into 12 equal portions. Roll each portion into a ball and flatten slightly. Place on the prepared tray and lightly spray with olive oil spray. Bake in oven, turning halfway through cooking, for 15 minutes or until light golden brown.
Place the rocket, red onion, mint, sumac, roasted eggplant and roasted tomato in a large bowl and gently toss to combine. Divide salad among shallow serving bowls. Top with the baked falafel and a dollop of yoghurt. Season with pepper and serve immediately.
Easy Burrito Bowls :
It’s easier, healthier and 10000x tastier!
Ingredients:
1 cup uncooked rice
1 cup salsa, homemade or store-bought
3 cups chopped Romaine lettuce
1 (15.25-ounce) can whole kernel corn, drained
1 (15-ounce) black beans, drained and rinsed
2 Roma tomatoes, diced
1 avocado, halved, seeded, peeled and diced
2 tablespoons chopped fresh cilantro leaves.
For the chipotle cream sauce
1 cup sour cream
1 tablespoon chipotle paste*
1 clove garlic, pressed
Juice of 1 lime
1/4 teaspoon salt, or more, to taste.
Directions:
To make the chipotle cream sauce, whisk together sour cream, chipotle paste, garlic, lime juice and salt; set aside.
In a large saucepan of 1 1/2 cups water, cook rice according to package instructions; let cool and stir in salsa; set aside.
To assemble the bowls, divide rice mixture into serving bowls; top with lettuce, corn, black beans, tomatoes, avocado and cilantro.
Serve immediately, drizzled with chipotle cream sauce.
Hummus Spiral Wrap:
How To:
Hummus Spiral Wrap:
Each lavash wrap has 220 calories, 8g protein and is fat free.Super easy, just toss those ingredients on, roll and slice.
Ingredients:
2-3 Tbsp Roasted Red Pepper Spread
handful of shredded carrots
handful of baby spinach
splash of lemon juice/olive oil
fresh ground pepper
edamame soy beans
avocado slices.
How To:
* Spread the hummus.
* Add the ingredients in a thinly spread layer - distribute evenly.
* Roll up your lavash bread wrap - tightly. Slice into 1 inch thick rounds. Serve.
* Roll up your lavash bread wrap - tightly. Slice into 1 inch thick rounds. Serve.
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