What's for lunch?
Here are a few ideas. Whether you have 5 - 10 minutes or all day to prepare....knowing whats for lunch ahead of time helps you make the very best choices for fueling your body and mind!Vegetarian Chili
Adapted from Eating Well Diabetes Cookbook
1 TSBP olive oil
1 lg. onion, chopped
1 clove garlic, minced
2 TBSP chili powder
2 tsp. ground cumin
1 tsp. ground red cayenne pepper (optional)
1 LB. zucchini (2 medium) cut in to ½-inch chunks (I use 2 green and 1 yellow)
¼ c thinly sliced sun-dried tomatoes (not packed in oil)
1½ TBSP all-purpose flour
1 15 oz can pinto beans, rinsed well
2 c vegetable stock
1 c 15 oz black beans (or white beans) rinsed well
1 14 oz. can Muir organic fire roasted diced tomatoes
1/3 c chopped fresh cilantro / freshly ground pepper to taste
Heat oil in a Dutch oven over medium-high heat. Add onion and cook, stirring, until golden, 2-3 minutes. Reduce heat to medium-low. Add garlic, chili powder, cumin and pepper; cook, stirring constantly, until fragrant, about 1 minute. Add zucchini and sun dried tomatoes; cook, stirring for 2 minutes or so.
Add flour and beans, cook, stirring for 1 minute. Add broth and tomatoes. Bring to a boil, reduce heat to low and simmer, partially covered, until the zucchini is tender, 15-20 minutes. Stir in cilantro and season with pepper.
Crisp Romaine Salad with Chicken and Mango
From Prevention Magazine
This salad serves up lots of healthy fiber to fill you up faster and packed with protein to satisfy your appetite and keep hunger at bay.
2 Tsp olive oil
3 boneless, skinless chicken breast halves, trimmed
1/2 tsp salt
1/4 tsp freshly ground black pepper
2 shallots, finely chopped
2 Tbsp balsamic vinegar
4 c shredded romaine lettuce
1 small bunch watercress, large stems discarded
1/2 cup finely shredded red cabbage
1 firm ripe mango, peeled, pitted, and cut into 1/2" pieces
Heat 1 tablespoon of the oil in large nonstick skillet over medium heat. Season chicken with 1/4 teaspoon of the salt and 1/8 teaspoon of the pepper. Cook, turning until golden brown and cooked through, about 6 minutes on each side. Transfer to cutting board.
Add shallots and 1 tablespoon of the vinegar to skillet and cook, stirring, until shallots are softened and liquid is almost evaporated, about 3 minutes. Transfer shallots to small bowl. Whisk remaining 1 tablespoon oil, 1 tablespoon vinegar, 1/4 teaspoon salt, and 1/2 teaspoon pepper into shallot mixture.
Place romaine, watercress, cabbage, and mango in serving bowl. Cut chicken diagonally into long, thin strips. Add to romaine mixture, toss with dressing, and serve.
Makes 4 servings.
Nutritional analysis per serving:
178 calories, 12 g protein, 15 g carbohydrate, 8 g fat (good fat), 2 g fiber.
Grilled Tuna Zucchini Skewer with Balsamic Vinegar
From Nicki Anderson
You can use any heavy fish (swordfish, mahi-mahi)!
1/4 C. chopped fresh basil
1 Tablespoon Cumin
1/2 Tablespoon Crushed Red Pepper
1/4 tsp. Garlic Salt
2 tsp. Crushed garlic cloves
Place above ingredients in large plastic bag (gallon size). Seal ingredients and shake well.
1 1/2 pounds of tuna (or other heavy fish) cut into large pieces (about 1" thick).
3 vidalia onions cut into about 8 - 1" pieces
6 yellow and green zucchini sliced lengthwise and roasted*
Cooking Spray
Place tuna in gallon bag and coat well. Remove tuna from bag and place on skewer and alternate with zucchini and onion, you should have 3 of each on skewer (12" skewer is best).
Slice zucchini into 2-3 strips, place on cookie sheet coated with cooking spray and roast in 500 degree oven for 5-7 minutes or until nicely browned around the edges. Pull from oven, slice into 1" squares for skewer.
Place skewers on prepared grill (coated with cooking spray) and grill about 5 minutes on each side or until tuna is cooked to desired doneness. Place on platter with rice and drizzle with balsamic vinegar* mixture.
Heat 1/4 c. balsamic vinegar, 1 tsp. Crushed garlic, 1 TBSP. olive oil,1/2 tsp. Oregano. Warm up on low heat until skewers are done and drizzle mixture over skewers.
Serve with 1/2 cup brown rice and a light salad.
Blackened Salmon Sandwich
From Eating Well
INGREDIENTS
1 pound wild salmon fillet, (see Ingredient Note), skinned (see Tip) and cut into 4 portions
2 teaspoons blackening or Cajun seasoning
1 small avocado, pitted
2 tablespoons low-fat mayonnaise
4 crusty whole-wheat rolls, split and toasted
1 cup arugula
2 plum tomatoes, thinly sliced
1/2 cup thinly sliced red onion
PREPARATION
Oil grill rack (see Tip); preheat grill to high.
Rub salmon on both sides with blackening (or Cajun) seasoning. Grill until cooked through, 3 to 4 minutes per side.
Mash avocado and mayonnaise in a small bowl.
To assemble sandwiches, spread some of the avocado mixture on each roll and top with salmon, arugula, tomato and onion.
TIPS & NOTES
Ingredient note: Wild-caught salmon from the Pacific (Alaska, California, Washington and Oregon) is considered the best choice for the environment. For more information, visit Monterey Bay Aquarium Seafood Watch (mbayaq.org/cr/seafoodwatch.asp).
Tips: To skin a salmon fillet, place salmon on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.
To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.
NUTRITION
Per serving: 414 calories; 14 g fat ( 2 g sat , 6 g mono ); 65 mg cholesterol; 43 g carbohydrates; 33 g protein; 6 g fiber; 775 mg sodium; 756 mg potassium.
Nutrition Bonus: Fiber (24% daily value), Potassium (22% dv), Vitamin C (18% dv), Folate (15% dv), good source of omega-3s.
Share story
0 comments: