16 LUNCH RECIPES
Use these during the 21 Day Clean Eating Challenge
Tuna Salad
3 cups mixed salad greens or choice of lettuce
4 oz. Water packed tuna, drained
5 cherry tomatoes
1 stalk celery, chopped
3 scallions, diced
2 tbsp, clean eating ranch dressing
Directions: Fill a large bowl with lettuce. Top it off with cherry tomatoes and tuna mixed with chopped celery, diced scallions, and fat free ranch dressing.
4 oz. Water packed tuna, drained
5 cherry tomatoes
1 stalk celery, chopped
3 scallions, diced
2 tbsp, clean eating ranch dressing
Directions: Fill a large bowl with lettuce. Top it off with cherry tomatoes and tuna mixed with chopped celery, diced scallions, and fat free ranch dressing.
Chicken and Arugula salad
8 oz chicken Breast
3 cups Arugula
½ pint cherry tomatoes
¾ cup canned artichoke hearts
3 tbsp of balsamic vinaigrette
Directions: Grill or broil Chicken until done, approximately 7 to 10 minutes on each side.
Cool and cut into 1 inch thick slices. Toss together the arugula, tomatoes, and artichoke hearts and arrange on plate. Top with steak and drizzle with balsamic vinaigrette.
3 cups Arugula
½ pint cherry tomatoes
¾ cup canned artichoke hearts
3 tbsp of balsamic vinaigrette
Directions: Grill or broil Chicken until done, approximately 7 to 10 minutes on each side.
Cool and cut into 1 inch thick slices. Toss together the arugula, tomatoes, and artichoke hearts and arrange on plate. Top with steak and drizzle with balsamic vinaigrette.
Balsamic Vinaigrette dressing
1 ½ cups balsamic vinegar
2 tbsp fresh lemon juice
6 tbsp Dijon mustard
4 tsp shallots, chopped
4 fresh basil leaves, chopped
2 tsp Olive oil
black pepper to taste
Directions: Whisk together all ingredients in a small bowl. Store covered in refrigerator.
2 tbsp fresh lemon juice
6 tbsp Dijon mustard
4 tsp shallots, chopped
4 fresh basil leaves, chopped
2 tsp Olive oil
black pepper to taste
Directions: Whisk together all ingredients in a small bowl. Store covered in refrigerator.
Salmon Nicoise Plate
3 oz. Salmon
2 cups mixed salad greens
1 cup green beans , steamed
1 small red potato, boiled
5 black olives
Fresh lemon juice, salt and pepper, to taste
Directions: Grill, poach, bake, or broil salmon. Pile salad greens onto a large dinner plate and top with beans, potato, olives and salmon. Season with lemon juice, salt and pepper.
2 cups mixed salad greens
1 cup green beans , steamed
1 small red potato, boiled
5 black olives
Fresh lemon juice, salt and pepper, to taste
Directions: Grill, poach, bake, or broil salmon. Pile salad greens onto a large dinner plate and top with beans, potato, olives and salmon. Season with lemon juice, salt and pepper.
Turkey Hummus Wrap
Store bought hummus
Whole wheat tortilla
3 oz cooked turkey breast
¼ sliced avocado
2 slices of tomato
Shredded romaine lettuce
½ cup watermelon cubes
Directions: Spread 3 Tbsp. Hummus on whole wheat wrap, layer 3 oz turkey, avocado, tomato slices, and lettuce and roll. Serve with the watermelon on the side.
Whole wheat tortilla
3 oz cooked turkey breast
¼ sliced avocado
2 slices of tomato
Shredded romaine lettuce
½ cup watermelon cubes
Directions: Spread 3 Tbsp. Hummus on whole wheat wrap, layer 3 oz turkey, avocado, tomato slices, and lettuce and roll. Serve with the watermelon on the side.
Brown Rice Bowl
2/3 cup cooked brown rice
4 oz. Grilled chicken breast, boneless, skinless, sliced
¼ cup green peas, cooked
2 Tbsp. Corn kernels, fresh or frozen, cooked
1 ½ Tsp. Sesame oil
1 Tsp. Low sodium tamari soy sauce
1 Tsp. Chili sauce.
Directions: Top brown rice with chicken, peas, and corn in medium serving bowl. Drizzle with oil, soy sauce, and chili sauce.
TIP-1 cup of uncooked brown rice usually yields 3 cups of cooked rice. As a convenience you can cook up a bunch in advance, store it in the fridge and use it for up to 4 days.
DIY Salad
4 oz. Grilled chicken breast, boneless, skinless, sliced
¼ cup green peas, cooked
2 Tbsp. Corn kernels, fresh or frozen, cooked
1 ½ Tsp. Sesame oil
1 Tsp. Low sodium tamari soy sauce
1 Tsp. Chili sauce.
Directions: Top brown rice with chicken, peas, and corn in medium serving bowl. Drizzle with oil, soy sauce, and chili sauce.
TIP-1 cup of uncooked brown rice usually yields 3 cups of cooked rice. As a convenience you can cook up a bunch in advance, store it in the fridge and use it for up to 4 days.
DIY Salad
4 oz. Lean protein
2 cups of mixed greens
½ cup chopped cucumber
5 cherry tomatoes
¼ avocado
1 Tbsp. Fresh lemon juice
Salt and pepper to taste
Directions: Cook your choice of protein and cut into bite sized pieces. Toss together with greens, veggies, and avocado with protein and top with fresh lemon juice. Season as desired with salt and pepper.
2 cups of mixed greens
½ cup chopped cucumber
5 cherry tomatoes
¼ avocado
1 Tbsp. Fresh lemon juice
Salt and pepper to taste
Directions: Cook your choice of protein and cut into bite sized pieces. Toss together with greens, veggies, and avocado with protein and top with fresh lemon juice. Season as desired with salt and pepper.
Chicken Waldorf Salad
5 oz. Cooked chicken breast, cut into 1 inch cubes
¼ medium granny smith apple, sliced
1 Tbsp. Raw almonds, chopped
¼ cup halved red grapes
1 Tbsp Citrus Vinaigrette
Dressing
3 Tbsp. Balsamic vinegar
2 Tbsp. Fresh lemon juice
½ tsp. Raw honey
1 tsp. Dijon mustard
3 Tbsp. Extra virgin olive oil
Directions: Combine vinegar, lemon juice, and honey in a medium bowl ; whisk to blend. Stir in mustard ; mix well. Slowly add oil while whisking; mix well.
TIP-Store leftover dressing covered in the fridge. If dressing thickens then hold at room temperature for 30 minutes then stir and serve.
¼ medium granny smith apple, sliced
1 Tbsp. Raw almonds, chopped
¼ cup halved red grapes
1 Tbsp Citrus Vinaigrette
Dressing
3 Tbsp. Balsamic vinegar
2 Tbsp. Fresh lemon juice
½ tsp. Raw honey
1 tsp. Dijon mustard
3 Tbsp. Extra virgin olive oil
Directions: Combine vinegar, lemon juice, and honey in a medium bowl ; whisk to blend. Stir in mustard ; mix well. Slowly add oil while whisking; mix well.
TIP-Store leftover dressing covered in the fridge. If dressing thickens then hold at room temperature for 30 minutes then stir and serve.
Avocado-Veggie Burger
1 Veggie Burger patty
1 whole grain hamburger bun
1/8 medium ripe avocado, mashed
1 Tbsp. Prepared salsa
¼ medium apple sliced
Directions: Preheat grill or broiler to high. Grill or broil patty for 3 to 4 minutes on each side, or `to desired doneness. Place avocado on the bun, then burger then salsa. Serve with apple on the side.
Fish Tacos
1 whole grain hamburger bun
1/8 medium ripe avocado, mashed
1 Tbsp. Prepared salsa
¼ medium apple sliced
Directions: Preheat grill or broiler to high. Grill or broil patty for 3 to 4 minutes on each side, or `to desired doneness. Place avocado on the bun, then burger then salsa. Serve with apple on the side.
Fish Tacos
1 tablespoon lime juice
1/2 teaspoon garlic, chopped
2 teaspoons fresh cilantro
1 1/2 teaspoons extra virgin olive oil
1/8 teaspoon black pepper
7 ounces tilapia, cooked
2 low carb flour tortillas, 6″
1/2 cup lettuce, shredded
1/2 cup tomato, chopped
3 tablespoons avocado, fresh, sliced
2 tablespoons salsa
1/2 cup pineapple chunks, canned in water
Directions: Combine the juice, garlic, cilantro, oil and pepper in a shallow dish. Add fish; coating well with the marinade. Let sit in refrigerator to for 15 minutes. Heat grill or oven broiler. Remove fish from marinade and cook until opaque or fish flakes easily with a fork. Divide fish into 2 portion and place evenly on tortillas. Top tortillas with lettuce and tomato, avocado and salsa. Roll or fold in half and enjoy with pineapple chunks and your favorite calorie-free beverage.
1/2 teaspoon garlic, chopped
2 teaspoons fresh cilantro
1 1/2 teaspoons extra virgin olive oil
1/8 teaspoon black pepper
7 ounces tilapia, cooked
2 low carb flour tortillas, 6″
1/2 cup lettuce, shredded
1/2 cup tomato, chopped
3 tablespoons avocado, fresh, sliced
2 tablespoons salsa
1/2 cup pineapple chunks, canned in water
Directions: Combine the juice, garlic, cilantro, oil and pepper in a shallow dish. Add fish; coating well with the marinade. Let sit in refrigerator to for 15 minutes. Heat grill or oven broiler. Remove fish from marinade and cook until opaque or fish flakes easily with a fork. Divide fish into 2 portion and place evenly on tortillas. Top tortillas with lettuce and tomato, avocado and salsa. Roll or fold in half and enjoy with pineapple chunks and your favorite calorie-free beverage.
Chicken Bruchetta Salad Wrap
5 ounces chicken, cooked
1/2 ounce fresh mozzarella
1/2 cup mixed salad greens
1/4 cup tomato, chopped
1/2 ounce peppers, red, flame roasted
2 tablespoons basil, fresh, chopped
2 tablespoons balsamic vinegar
1 1/2 teaspoons extra virgin olive oil
1/4 teaspoon black pepper
1 low carb whole wheat tortilla, 10″
4 fluid ounces milk, fat-free
Directions: Dice chicken and cheese. Toss with next 7 ingredients. Place on tortilla. Wrap or fold and enjoy for lunch. Serve with a small
1/2 ounce fresh mozzarella
1/2 cup mixed salad greens
1/4 cup tomato, chopped
1/2 ounce peppers, red, flame roasted
2 tablespoons basil, fresh, chopped
2 tablespoons balsamic vinegar
1 1/2 teaspoons extra virgin olive oil
1/4 teaspoon black pepper
1 low carb whole wheat tortilla, 10″
4 fluid ounces milk, fat-free
Directions: Dice chicken and cheese. Toss with next 7 ingredients. Place on tortilla. Wrap or fold and enjoy for lunch. Serve with a small
Tri-Color Pasta Salad with Tuna
1/4 cup tri-color brown rice fusilli or rotini pasta
2 tbsp balsamic vinegar
1/4 tsp dried Italian seasoning
2 tbsp finely chopped sun-dried tomatoes (dry-packed)
1 tsp olive oil
Sea salt and fresh ground black pepper, to taste
2 oz BPA-free unsalted canned tuna, in water (TRY: Wild Planet Wild Albacore Tuna – No Salt Added)
1/4 cup mixed baby greens
1/2 cup grape or cherry tomatoes, halved
1/4 loosely packed cup fresh basil leaves
1 tbsp low-fat shredded mozzarella cheese, optional
1 2-cup glass jar with lid
2 tbsp balsamic vinegar
1/4 tsp dried Italian seasoning
2 tbsp finely chopped sun-dried tomatoes (dry-packed)
1 tsp olive oil
Sea salt and fresh ground black pepper, to taste
2 oz BPA-free unsalted canned tuna, in water (TRY: Wild Planet Wild Albacore Tuna – No Salt Added)
1/4 cup mixed baby greens
1/2 cup grape or cherry tomatoes, halved
1/4 loosely packed cup fresh basil leaves
1 tbsp low-fat shredded mozzarella cheese, optional
1 2-cup glass jar with lid
Cook pasta according to package directions, until slightly more cooked than al dente. Drain and spread pasta on a small baking sheet to cool. (NOTE: Spreading pasta on a baking sheet prevents it from becoming a solid mass.) Meanwhile, prepare dressing: In a small saucepan, combine vinegar, Italian seasoning and 2 tsp water and bring to a boil. Remove from heat immediately and add sun-dried tomatoes. Whisk in oil and salt and pepper. Set aside to cool slightly. Build salad: Add dressing to bottom of jar. Layer tuna, pasta, greens, tomatoes, basil and mozzarella, if desired. Cover with lid and refrigerate. Just before serving, shake jar to distribute dressing. Make up to 1 day in advance.
Edamame Salad
10 oz frozen shelled edamame
2 green onions, sliced
1 sheet nori (seaweed), crumbled
1/4 cup rice wine vinegar
1 tbsp olive oil
1/4 tsp sea salt
1/4 tsp Nanami Togarashi (Asian seasoning blend)
2 green onions, sliced
1 sheet nori (seaweed), crumbled
1/4 cup rice wine vinegar
1 tbsp olive oil
1/4 tsp sea salt
1/4 tsp Nanami Togarashi (Asian seasoning blend)
Cook edamame according to package directions; set aside.
In a medium bowl, combine edamame with onions and nori.
In a small bowl, whisk together vinegar, oil, salt and Nanami Togarashi; add to edamame mixture and combine thoroughly. Refrigerate for 2 to 3 hours before serving, for best results; can be kept in fridge for up to 4 days.
In a medium bowl, combine edamame with onions and nori.
In a small bowl, whisk together vinegar, oil, salt and Nanami Togarashi; add to edamame mixture and combine thoroughly. Refrigerate for 2 to 3 hours before serving, for best results; can be kept in fridge for up to 4 days.
Chicken Egg Rolls with Red Cabbage, Mango & Lime
4 bone-in skinless chicken breasts
1/4 cup brown rice
1 cup shredded red cabbage
1 cup peeled and diced mango
2 tbsp chopped fresh cilantro
2 tbsp fresh lime juice
1 1/2 tbsp low-sodium soy sauce
1 tsp sesame oil
8 egg roll wrappers
1/4 cup brown rice
1 cup shredded red cabbage
1 cup peeled and diced mango
2 tbsp chopped fresh cilantro
2 tbsp fresh lime juice
1 1/2 tbsp low-sodium soy sauce
1 tsp sesame oil
8 egg roll wrappers
Preheat oven to 375°F. Mist a large baking sheet with olive oil cooking spray. Place chicken breasts on sheet and roast until cooked through and no longer pink inside, 25 to 30 minutes. Maintain oven temperature.
Meanwhile, cook brown rice according to package directions.
When chicken is cool enough to handle, use a fork to shred meat from the bone, making 2-inch pieces. Combine chicken, cabbage, mango, rice, cilantro, lime juice, soy sauce and sesame oil; mix well.
Spoon mixture diagonally onto centers of wrappers, dividing evenly. Fold both short corners up and over filling. Fold 1 long corner to center; roll towards remaining corner. Transfer rolls to baking sheet, seam side down, and mist with cooking spray. Bake for 10 to 15 minutes, or until golden brown.
Meanwhile, cook brown rice according to package directions.
When chicken is cool enough to handle, use a fork to shred meat from the bone, making 2-inch pieces. Combine chicken, cabbage, mango, rice, cilantro, lime juice, soy sauce and sesame oil; mix well.
Spoon mixture diagonally onto centers of wrappers, dividing evenly. Fold both short corners up and over filling. Fold 1 long corner to center; roll towards remaining corner. Transfer rolls to baking sheet, seam side down, and mist with cooking spray. Bake for 10 to 15 minutes, or until golden brown.
Lentil & Sweet Potato Stew
2 tsp olive oil
1 yellow onion, finely diced
1 stalk celery, diced
1 carrot, peeled and finely diced
2 cloves garlic, minced
Pinch each sea salt and fresh ground black pepper
2 cups dry green lentils, picked over
1 large sweet potato, peeled and cubed
1 bay leaf
4 cups low-sodium vegetable broth
2 plum tomatoes, seeded and diced
1/4 cup chopped fresh Italian parsley
1 yellow onion, finely diced
1 stalk celery, diced
1 carrot, peeled and finely diced
2 cloves garlic, minced
Pinch each sea salt and fresh ground black pepper
2 cups dry green lentils, picked over
1 large sweet potato, peeled and cubed
1 bay leaf
4 cups low-sodium vegetable broth
2 plum tomatoes, seeded and diced
1/4 cup chopped fresh Italian parsley
In a large, heavy-bottomed pot, heat oil on medium. Add onion, celery, carrot and garlic and sauté, stirring occasionally, until softened, 3 to 4 minutes. Add salt, pepper, lentils, potato, bay leaf, broth and 2 cups water; stir to combine. Bring to a simmer and cook until lentils and potatoes are tender, 12 to 15 minutes. Remove from heat and stir in tomatoes and parsley. Remove bay leaf and divide stew among serving bowls.
Lobster Grilled Cheese
1/4 cup low-fat plain Greek yogurt
1 tbsp chopped fresh chives
1 tbsp fresh lemon juice
Sea salt and fresh ground black pepper, to taste, optional
4 slices whole-grain bread
2 oz grated low-fat cheddar cheese
5 oz cooked and chilled lobster meat, cut into small pieces
Olive oil cooking spray
1 tbsp chopped fresh chives
1 tbsp fresh lemon juice
Sea salt and fresh ground black pepper, to taste, optional
4 slices whole-grain bread
2 oz grated low-fat cheddar cheese
5 oz cooked and chilled lobster meat, cut into small pieces
Olive oil cooking spray
In a small bowl, combine yogurt, chives, lemon juice and, if desired, salt and pepper. Spread mixture on 2 slices bread and top with cheese, lobster and remaining 2 slices bread, dividing evenly. Lightly press sandwiches together.
Preheat a greased grill or nonstick skillet on medium Add sandwiches and cook, turning occasionally, until golden and cheese melts, about 5 minutes.
Preheat a greased grill or nonstick skillet on medium Add sandwiches and cook, turning occasionally, until golden and cheese melts, about 5 minutes.
Avocado, Endive & Apple Salad with Grapefruit Vinaigrette
GRAPEFRUIT VINAIGRETTE
Makes 3/4 cup vinaigrette (including grapefruit segments)
Makes 3/4 cup vinaigrette (including grapefruit segments)
1 ruby red grapefruit (about 10 oz)
1 tbsp olive oil
1 tsp raw honey
1 tbsp thinly sliced basil (about 4 basil leaves)
1/8 tsp kosher salt
Fresh ground black pepper, to taste
SALAD
1 tbsp olive oil
1 tsp raw honey
1 tbsp thinly sliced basil (about 4 basil leaves)
1/8 tsp kosher salt
Fresh ground black pepper, to taste
SALAD
2 Belgian endive, core removed and thinly sliced
1 crisp apple, julienned
2 radishes, thinly shaved
1/3 cup pomegranate seeds
1/8 tsp kosher salt
Fresh ground black pepper, to taste
1 ripe avocado
1 crisp apple, julienned
2 radishes, thinly shaved
1/3 cup pomegranate seeds
1/8 tsp kosher salt
Fresh ground black pepper, to taste
1 ripe avocado
Prepare Grapefruit Vinaigrette: Cut skin from top and bottom of grapefruit and set grapefruit on a cutting board so it stands upright on one of the flat ends. Remove skin and pith from grapefruit with a sharp knife, cutting to the flesh from top to bottom all the way around. Hold skinned grapefruit over a medium bowl and cut in a “V” to remove individual segments from between the visible membrane “walls.” Reserve juices in bowl as you cut, then squeeze remaining membrane to release the rest of the juice once all segments are cut free. Discard membrane. Cut segments crosswise into quarters. Whisk oil and honey into juice, then stir in grapefruit segments and basil. Season with salt and pepper.
Prepare Salad: Gently toss endive, apple, radishes and pomegranate seeds with grapefruit vinaigrette. Season with salt and pepper and set aside.
Cut avocado in half and remove pit. Cut each side in half again, creating 4 quarters. Scoop flesh from skin with a large spoon. Thinly slice each quarter of avocado lengthwise and fan pieces onto 4 plates. Top avocado slices with about 1 cup salad and serve.
Prepare Salad: Gently toss endive, apple, radishes and pomegranate seeds with grapefruit vinaigrette. Season with salt and pepper and set aside.
Cut avocado in half and remove pit. Cut each side in half again, creating 4 quarters. Scoop flesh from skin with a large spoon. Thinly slice each quarter of avocado lengthwise and fan pieces onto 4 plates. Top avocado slices with about 1 cup salad and serve.
No comments:
Post a Comment