Healthy Lunch Recipes
Lunch Take-Out to forget, because it can so many healthy meal solutions that can be easily kept in the office, school and anywhere else it must go. Here are some delicious recipes that they feel deprived of delicious fresh produce such as fresh vegetables and lean protein, the fuel is for the rest day, so your body does.
BBQ Chicken Sandwich or
Leftover chicken cooked in barbecue sauce and crunchy are thrownCarrots and healthy lunches.
Makes 1 serving
Ingredients:
2:01 cup shredded cooked chicken
04:01 Cup shredded carrots
2 tablespoons
barbecue sauce
2 teaspoons light ranch sauce
1 small loaf of whole wheat
sandwich
A leaf of romaine lettuce
Method:
In medium bowl, combine chicken, carrots and barbecue sauce. Spread ranch dressing on bun and top with the mixture of chicken and salad.
Nutrition information: For serving:
323Calories
8 g fat (sat, 1g mono 2G)
Cholesterol 62mg
carbohydrate 38g
26g protein
4 g fiber
729mg sodium
Potassium 456mg
bonus
Nutrition: Vitamin A (100% daily value), selenium (the 56% daily value).
or spicy Thai shrimp salad
Serves 4
Ingredients:
2 tablespoons lime juice
4 teaspoons fish sauce
1 tablespoon canola oil
2 teaspoons brown sugar
2.1 tsp red pepper
cooked and peeled 1 pound
tinyShrimp
1 cup thinly sliced red, yellow, and / or orange bell pepper
1 cup
seedless cucumber and thin
04:01 cup chopped mixed herbs
Method:
Whisk together the fish sauce to give, lime juice, oil, sugar and crushed red pepper in a large bowl. Add the shrimp, cucumbers, peppers and fresh herbs to coat and throw.
Nutrition information: For serving:
170 calories
5 g fat (sat, 1g mono 2G)
221mg cholesterol
Carbohydrates,
6 g
25g protein
1Fiber
652mg sodium
315mg potassium
Nutrition bonus: Vitamin C (60% daily value), Vitamin A (25% daily value), iron (21% daily
value).
Tomato and fennel salad or
Heirloom tomatoes are best used in this recipe. They are at their peak during the summer and value-for-sale in your local store or farmers market. However, each type of tomato will work well on this recipe.
Serves 4
Ingredients:
1 tablespoon extra virgin olive oil
1EL Champagne vinegar or white wine vinegar
2.1 teaspoon salt
Freshly ground pepper
One pound tomatoes cut into
columns
2 cups thinly sliced fennel bulb
04:01 cup chopped fresh parsley
1/3cup toasted pine nuts
Method:
In a large bowl, whisk together the olive oil, vinegar, pepper and salt. Add to throw tomatoes, fennel, parsley, pine nuts and coat.
Nutrition information: For serving:
141 calories
12g fat (1g sat, 5 g mono)
0mgCholesterol
9g carbs
Protein 3g
3G fiber
321mg sodium
513mg potassium
Nutrition
bonus: Vitamin C (% daily value of 40), vitamin A (25% of daily value), Potassium (15% daily
value).
or potato salad Lebanese
Makes 8 servings
Ingredients:
Two kilos of potatoes
4.1 lemon juice
3 tbsp extra-virgin olive oil
2.1
teaspoon salt
freshly ground pepper to taste
4 onions, sliced thin
4:01
cup chopped freshMint
Method:
to place potatoes in a large pan, bring to boil in water lightly salted 25-30 minutes. Drain and rinse with cold water. Let cool for 20 minutes and the potatoes cut into pieces 2.1 cm long.
In a bowl, whisk oil, lemon juice, salt and pepper. Add to lay the potatoes and coat.
Just before serving, onions, mint and gently pull.
Nutrition information: For serving:
143 calories
5gFat (1 g sat, 4 g mono)
Cholesterol 0mg
carbohydrate 22g
Protein 3g
Fiber 2 g
153mg sodium
Potassium 516mg
Nutrition bonus: Vitamin C (day 20% of value), potassium (value of 15% daily).
Artichoke Alice or tuna salad olive
Makes 5 servings
Ingredients:
One 12 oz can tuna, drained and flaked
One tin cup chopped artichoke hearts
cup of chopped olives 02:01
Cup reduced fat mayonnaise 03:01
2 teaspoons lemon
juice
A 1 / 2 teaspoonchopped fresh oregano
Method:
Mix tuna, artichokes, olives, mayonnaise, juice and oregano.
Nutrition information: For serving:
210 calories
8 g fat (SAT, 1g 1g mono)
Cholesterol 25 mg
carbohydrate
12g
20g protein
3G fiber
791mg sodium
166mg potassium
Nutrition Bonus: Selenium (78% daily value), Vitamin C (% daily value of 19).
O slaw Hot & Sour
This coleslaw is a perfect companion for grilled pork andRiesling a glass.
Serves 4
Ingredients:
3 tablespoons rice vinegar
1 teaspoon reduced-sodium soy sauce
1 tbsp toasted
sesame oil seeds
1 teaspoon grated fresh ginger
4.1 tsp white pepper
4.1 tsp red pepper
3 cups cabbage greed
1 cup thinly sliced red pepper
cup finely chopped green onion 03:01
1 8-ounce can bamboo shoots, drained and sliced
into thin slices
Method:
together into a large bowl, whiskrice vinegar, reduced to ground sodium soy sauce, oil, ginger, white pepper and paprika. Add the cabbage, peppers, onions, bamboo shoots. Toss to coat all ingredients.
Nutrition information: For serving:
62 calories
4 g fat (SAT, 1g 1g mono)
Cholesterol 0mg
Carbohydrates, 6
g
2g protein
Fiber 2 g
112mg sodium
Potassium 189mg
Nutrition bonus: Vitamin C (85% daily value), Vitamin (for 18% of daily value).
O TijuanaCake
This is a Mexican-style pie, just like a burrito, except the "wrapper" is a hollowed-roll instead of a tortilla. It is a delicious meal when served with barbecue rice, corn or Spanish.
Serves 4
Ingredients:
At 15 ounces can blacks beans, rinsed well
3 tablespoons prepared salsa
1
tablespoon chopped pickled jalapeno
2.1 teaspoon ground cumin
A ripe avocado,
pitted,
2 tablespoons minced onion
1Tablespoons lime juice
16:00 a
baguette to 20 inches long
1 1 / 3 cup cabbage
Method:
In a bowl, mash the whole beans, salsa, jalapeno and cumin. cooked in a bowl except avocado, lime juice and onions.
Cut the baguette into 4 equal lengths. Split all located in center and pull the bread softer center. Divide the mixture and coal in equal parts on sandwiches.
Nutrition: To serve:
354thCalories
9g fat (1 g Sat 5g mono)
Cholesterol 0mg
carbohydrate 60g
17g protein
17g dietary fiber
682mg sodium
Potassium 639mg
Nutrition Bonus: Folate and Vitamin C (29% daily value), potassium (18% daily value),
Iron (15% daily value).
recipes healthy foods are really easy. Why go to their restaurant or bar for lunch, which may not be as good for your life, let alone prepare for your health, delicious lunch if thisin no time. A further bonus for the preparation of these healthy snacks that do not know exactly what ingredients were used to prepare them. What could be better?
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