Sunday, August 17, 2014

Healthy lunch ideas!


Roast Beef and Horseradish Wrap

Roast beef and horseradish is a match made in flavor heaven. And this quick wrap has less than 200 calories!

Calories: 194


Mix the mayonnaise and horseradish in a small bowl. Spread the mixture on one side of the tortilla.
Place the lettuce leaf in the center of the tortilla, followed by the roast beef and tomato. Fold the outer edges in, then roll.

                                                      Berry Goat-Cheese Salad

Cook an extra chicken breast at dinner and then toss it with strawberries, blueberries, pecans, tomatoes, and spinach. If berries are out of season, frozen ones will work, too.

Calories: 222

1 Tbsp pecans
3 cups baby spinach
1/2 cup halved strawberries
1/2 cup blueberries
1 yellow tomato, cut into eighths
2 purple radishes, thinly sliced
1 skinless chicken breast (6 oz), grilled
1 Tbsp goat-cheese crumbles

1/4 cup sliced strawberries
1 Tbsp fresh orange juice
1 1/2 tsp red wine vinegar
1/2 tsp orange zest
1/2 tsp sugar
2 Tbsp nonfat Greek yogurt
1 large pinch kosher salt

1 Combine all dressing ingredients in a blender or food processor, or whisk together until smooth.

2 Toast pecans in a 400°F oven for 2 minutes. Remove from oven. Set aside.

3 In a large bowl, combine spinach, berries, tomato, and radishes. Drizzle with dressing. Toss gently.

4 Divide salad between 2 plates. Place half the chicken on top of each salad. Sprinkle with nuts and goat cheese.

                                                                   Chicken Panini

 For a satisfying lunch, layer sliced chicken breast, black forest ham, and Swiss cheese on a wheat roll and serve with marinara sauce on the side.

Calories: 292


Heat lightly oiled grill or panini press to medium heat (or use a grill pan).
Divide cheese, ham, and chicken evenly among rolls, starting and ending with cheese.
Close sandwiches and grill, flipping and pressing them with spatula if necessary, until golden brown on both sides and cheese is melted, about 5 minutes total.
Halve sandwiches and serve with marinara sauce for dipping

                                                  Mozzarella and Tomato Salad

This easy and meal salad will remind you of a caprese salad at your favorite Italian restaurant.  

Calories: 243

                                                    Grilled Chicken and Pineapple Sandwich

Looking for a not-so-ordinary chicken recipe? Try this sweet-and-spicy Hawaiian take on a lunchtime classic.

Calories: 387

What You'll Need:
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

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