Quick and Healthy Lunch Ideas continued...
Lunchtime Pasta Salad
Leftover multigrain pasta from today’s dinner can become tomorrow’s lunch! Toss 1 cup cooked pasta with 1 cup cooked green or cruciferous vegetables of your choice (like broccoli, kale, or cabbage). Add 1 ounce cubed or shredded part-skim mozzarella or 1/2 cup leftover grilled seafood/chicken/lean beef, plus chopped green onions, tomatoes, and sliced olives (if desired). Sprinkle 1 tablespoon toasted pine nuts or walnuts. Drizzle on about 2 tablespoons light vinaigrette and toss. This keeps well if you are bringing it to work. Store in the refrigerator.
Estimated: Carbohydrate 54 grams, protein 21 grams, fiber 10 grams.
Turkey Avocado Wrap
Top a multigrain or low-carb tortilla, flatbread, or naan bread with 1 tablespoon basil, sun-dried tomato pesto, or olive tapenade (available in jars). Top with a few slices of roasted turkey, 1 ounce reduced-fat provolone (or similar cheese), about 4 avocado slices, a few spinach leaves, and some tomato slices, if desired. Roll up and wrap in foil or plastic wrap. Chill until ready to eat.
Estimated: Carbohydrate 30 grams, protein 32 grams, fiber 8 grams.
Quick and Healthy Dinner Ideas
Vegetarian or Turkey Simple Salsa Chili
In a medium nonstick saucepan coated with 1 tablespoon extra-virgin olive oil, brown 1/2 pound ground lean turkey or 1 pound sliced mushrooms with 1/2 chopped onion and 1 teaspoon minced garlic. Add 1 cup bottled marinara sauce, 1 cup prepared or bottled salsa, 1 15-ounce can black or kidney beans (drained), plus chili powder, oregano, and ground cumin to taste, if desired. Cover and bring to a boil. Lower the heat and simmer for 20 minutes. Makes 3 servings. Serve with a cup of fruit salad.
Estimated: Carbohydrate 43 grams, protein 22 grams, fiber 12 grams.
Fruit & Walnut Chicken Dinner Salad
Cut a leftover grilled boneless, skinless chicken breast into slices (or use store-bought pre-sliced seasoned chicken breast) and toss with 3 or 4 cups dark green lettuce, 1 cup fresh or frozen berries or a sliced pear or apple, 1/4 cup toasted walnuts or pecans, 2 tablespoons blue cheese, and 2 tablespoons light balsamic or raspberry vinaigrette.
Estimated: Carbohydrate 27 grams, protein 37 grams, fiber 12 grams.
Teriyaki Salmon Dinner (substitute another fish or skinless chicken if desired)
Cook steamed brown rice (available in the frozen food section in some grocery stores). While it cooks, heat the broiler of your oven or toaster-oven. Line a pie plate with foil and place salmon fillets on top. Drizzle each fillet with 2 teaspoons bottled teriyaki sauce. Broil about 6 inches from the broiler for about 4 minutes. Flip the fish, spread 1 tablespoon teriyaki sauce on top of each piece, and broil until the fish is cooked through. Serve with 3/4 cup steamed brown rice and 1 cup steamed green or cruciferous vegetables per serving.