Healthy Lunch Recipes-Foods to relish and remember

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healthy lunch
Close-up of Healthy vegan lunch bowl. Vegetables salad with avocado, egg, red bean, tomato, radish, corn, green leaves. Concrete background. Colorful Rainbow food

If you’re looking for healthy lunch ideas, then you’ve come to the right place. Here’s a collection of delicious and nutritious lunches that you can enjoy at home or school.

1. Chipotle veggie Burritos

This recipe is an excellent way of using up any leftover vegetables in your fridge. The chipotle peppers add a smoky flavor that pairs well with the sweet potatoes.

Ingredients:

  • 1/2 cup diced red onion.
  • Three garlic cloves, minced.
  • One small zucchini, julienned.
  • One small yellow squash, julienned.
  • One medium carrot, shredded.
  • 1/4 teaspoon kosher salt.
  • 1/8 teaspoon freshly ground black pepper.
  • One tablespoon olive oil.
  • One can of black beans, rinsed and drained.
  • One can fire-roasted diced tomatoes.
  • One can corn, drained.
  • One large sweet potato, peeled and cubed.
  • Six whole-wheat tortillas.

Directions:

In a bowl, combine the first six ingredients; stir until evenly mixed. Let marinate 20 minutes before serving in a skillet over medium heat, warm one tablespoon oil. Add the vegetable mixture and cook 10-12 minutes or until slightly tender. Stir occasionally. Meanwhile, place two tablespoons of tomato sauce on each tortilla. Top each tortilla with about 3/4 cup vegetable mixture and one tablespoon cheese. Fold each tortilla in half. Place four folded tortillas on each plate—drizzle the remaining tomato sauce over the top. Serves 6.

2. Arugula and Grapefruit Salad With Dill Ranch Dressing and Pumpkin Seeds

Forget about boring salads! This one packs a punch thanks to its unique combination of arugula and grapefruit. It’s also easy to make and super nutritious.

Ingredients:

  • Dill ranch dressing.
  • One bunch arugula.
  • 2 cups halved seedless grapes.
  • Pumpkin seeds.

Directions:

Place greens in a salad bowl. Toss with dressing. Divide into two portions and arrange on plates. Sprinkle pumpkin seeds on top. Serve immediately. Two servings

3. Mexican Quinoa and Chicken Salad

This dish combines quinoa with chicken to create an incredibly filling meal. It has just enough crunch from the celery and cucumber to give it a bit of texture.

Ingredients:

  • 1 cup uncooked quinoa.
  • 1/4 cup chopped fresh cilantro.
  • 1/4 cup finely diced white onion.
  • 1/4 cup finely diced green bell pepper.
  • 1/4 cup finely diced seeded plum tomatoes.
  • 1/4 cup finely diced seeded cucumber.
  • 1/4 cup finely chopped red bell pepper.
  • 1/4 cup finely chopped serrano chile pepper.
  • 1/4 cup finely chopped avocado.
  • Kosher salt and freshly ground black pepper.
  • Two teaspoons lime juice.
  • 1 pound boneless skinless chicken breasts, cut into bite-size pieces.

Directions:

Heat the oven to 350 degrees F. Lightly grease a 13 x 9-inch transfer to a small saucepan, cover by 1 inch with water, and bring to a boil over medium-high heat. Reduce the heat to low, body, and simmer for 15 minutes. Remove from the heat and let stand 5 minutes—fluff with a fork. Combine the quinoa, cilantro, onions, peppers, and tomatoes in a large mixing bowl. Season with salt and pepper. Add the
lime juice and toss gently to mix. Taste and adjust seasoning if necessary. Spread the quinoa mixture into the prepared pan.

Bake, uncovered, 25 minutes. Stir the quinoa mixture, return to the oven and
bake 30-35 minutes longer, stirring once, until golden brown. Remove from the oven and cool completely—Preheat the broiler. Cut the cooled quinoa mixture into 11/2-inch squares. Arrange on a baking pan. Rinse the quinoa under cold running water; drain well. Boil the quinoa squares until lightly charred, turning about 3 minutes per side halfway through cooking time. Transfer to a platter and serve at room temperature. Makes about 7 cups.

4. Turkey Meatball Sub

These meatballs can be served hot or chilled. They’re packed with protein and have just the right amount of spice.

Ingredients:

  • Three slices light Italian bread, crust removed.
  • One egg, beaten.
  • 1/4 cup milk.
  • 1/2 teaspoon kosher salt.
  • 1/2 teaspoon freshly ground black pepper.
  • 5 ounces lean turkey mince.
  • 1/2 cup panko bread crumbs.
  • 1/2 cup grated Parmesan cheese.
  • 1/2 cup plain dry breadcrumbs.
  • Cooking spray

Directions:

Preheat the oven to 375 degrees F. Line a rimmed baking sheet with foil. Set aside. Using your hands, tear the bread into rough pieces. Put the torn bread in a food processor and pulse several times to chop coarsely. Scrape down the sides of the bowl as needed. In a shallow bowl, whisk together the egg and milk. Add the salt and pepper to taste. Mix the turkey mince, breadcrumbs, and Parmesan in
another shallow bowl.

Add the breadcrumb mixture to the wet ingredients and stir to combine. Shape
the mixture into 12 equal balls. Roll each ball between your palms to form smooth balls. Place the meatballs onto the prepared baking sheet, spaced evenly apart. Spray the tops of the meatballs with nonstick cooking spray. Bake them for 20 minutes or until cooked through. Remove the tray from the oven and let the meatballs stand 10 minutes before serving. These will be covered in the refrigerator for up to 4 days. To reheat, place directly on an oiled grill rack set over medium-low heat and cook,
turning occasionally, 8-10 minutes total, or until heated through. Serves 6.

5. Spinach-and-Feta Quiche

A tasty vegetarian version of this classic pie that is sure to please everyone.

Ingredients:

  • Pastry dough for one 9-inch single-crust pie.
  • One bunch of spinach leaves washed and dried.
  • Eight eggs.
  • 1/4 cup heavy cream.
  • 11/2 teaspoons olive oil.
  • Freshly ground black pepper.
  • 1/2 cup feta cheese, crumbled.
  • 1/3 cup shredded Swiss cheese.

Directions:

In a large skillet, saute the spinach with the olive oil over high heat until wilted, about 1 minute. Drain the spinach in a colander and press against itself with paper towels to remove excess liquid. Discard any remaining liquid. Chop the spinach and set it aside. In a large bowl, beat the eggs. Whisk in the cream and season with pepper. Heat the oven to 400 degrees F. Roll the pastry dough into a circle large enough to line a 9-inch pie plate on a lightly floured surface.

Fold the edge of the pastry slightly under so there’s no raw flour exposed. Unfold the pastry and fit it into the pie plate. Trim off any excess with scissors. Pour the egg mixture into the pastry shell. Sprinkle the top of the custard with the feta cheese, then sprinkle the top with the Swiss cheese. Transfer the pie to the middle rack and bake for 30 minutes, or until the center has set but is still jiggly when shaken gently. Let cool 15 minutes before slicing and serving. Makes one 9-inch double-crusted pie.

6. Eggplant Lasagna Rolls

This makes excellent appetizers for parties! You’ll love how easy they are to make and how delicious they are.

Ingredients:

  • One small eggplant.
  • Olive oil cooking spray.
  • Kosher salt.
  • Six thin slices of mozzarella cheese.
  • Two tablespoons of grated Romano cheese.
  • Freshly cracked black pepper.
  • 1/2 pound lean ground beef.
  • One tablespoon extra virgin olive oil.
  • 1/2 red onion, chopped fine.
  • One garlic clove, minced.
  • One teaspoon kosher salt.
  • 2 cups marinara sauce.
  • 1/2 cup freshly grated Parmigiano-Reggiano cheese.

Directions:

Preheat the oven to 450°F. Coat a baking sheet with cooking spray. Slice the eggplant lengthwise in half. Lightly coat both halves with cooking spray and sprinkle with salt. Roast the eggplants cut side down, until tender, about 5 minutes. Remove the eggplants from the oven and increase the oven temperature to broil. Top each piece with a slice of mozzarella and brush with olive oil. Broil just long enough to melt the cheeses; observe because the portions will be very hot. Season the eggplant with
salt and pepper.

Cut the eggplants into thin strips. Brown the ground beef over medium-high heat in a
frying pan, often stirring to break up the meat. When the meat is cooked through, drain it well, reserving the fat in the pan. Add the reserved fat to the pan along with the onion, garlic, and salt. Cook the onions and garlic until softened, 2 to 3 minutes.
Stir in the beef and continue to cook, breaking up the meat until the meat is no longer pink, about 7 minutes more. Return the beef mixture to the pan with the marinara sauce. Reduce the heat to low and simmer uncovered, occasionally stirring, until warmed through, about 10 minutes.

Spoon the meat filling into a 13 x 9-inch glass baking dish. Cover the dish tightly with aluminum foil. Bake the lasagna at 350˚F for 20 minutes. Remove the cover, add the Parmesan cheese, and return the container to the oven for another 8 to 10 minutes, or until the cheese melts completely. Serve immediately. Serves 6

7. Stuffed Portobello Mushrooms

These are simple to make and good. They’re filled with savory flavors that complement all sorts of pasta dishes.

Ingredients:

  • Four portobello mushrooms.
  • Butter.
  • Salt and freshly ground black pepper.
  • 3 slices prosciutto ham.
  • Two cloves of garlic.
  • Extra virgin olive oil.
  • 1/2 cup dry white wine.
  • 8 ounces fresh ricotta cheese.
  • Two tablespoons finely chopped flat-leaf parsley.

Directions:

Preheat the oven to 375°F. Place the mushrooms on a cutting board. Using a spoon, scoop out the gills. Brush the insides of the mushroom caps with butter. Season the inside of the lids with salt and pepper. Lay a slice of prosciutto over the bottom of each cap. Crush the garlic by placing it between two pieces of plastic wrap and using the flat end to smash it. Drizzle the tops of the lids with olive oil.

Arrange the cups on a rimmed baking sheet and roast them for 20 minutes, turning once halfway through roasting time. Turn off the oven, remove the mushrooms, and let them cool slightly for 15 minutes. Drain any liquid that has accumulated around the stems. Chop the stems. Heat the oven to 200°F. Spread the chopped stems on a nonstick baking sheet and bake them for 20 minutes. Let the branches cool slightly before chopping them. Mix the chopped stems, the ricotta, parsley, and one tablespoon of olive oil. Divide the stuffing among the caps. Replace the top of the mushroom caps and drizzle the remaining olive oil over the stuffed mushrooms. Sprinkle the tops with salt and pepper.

Pour the white wine evenly over the tops of the mushrooms. Bake the mushrooms for 30 to 40 minutes, turning them once during this period until they are heated through and the juices have reduced slightly. Serves 4

8. Roasted Beet Salad

The beets get roasted ahead of time to be served warm as part of an antipasto platter and then tossed with a vinaigrette for a quick salad.

Ingredients:

  • Six small red beets.
  • Olive oil.
  • Coarse sea salt.
  • Freshly ground black pepper.
  • One large shallot, minced.
  • One clove garlic, minced.
  • Juice of 1 lemon.
  • Two teaspoons Dijon mustard.
  • One teaspoon honey.
  • 1/4 cup extra virgin olive oil.

Directions:

Preheat the oven to 400°F. Peel the beets and trim their roots. Wrap them individually in aluminum foil and place them on a baking sheet. Bake the beets until you can easily pierce them with a fork, but they aren’t quite soft yet for 45 to 60 minutes. Unwrap them and set them aside to cool. While the beets are cooling, chop the cooled beets into bite-size cubes. Transfer the beets to a bowl and toss them with olive oil and coarse salt. Taste the beets. If you want them sweeter, add more salt.

For less sweet, reduce the amount of salt added. Add the shallots and garlic to the bowl. Toss everything together thoroughly. Put the beets back onto the baking sheet and put the pan in the oven for another 10 minutes or so until the beets start to caramelize. Remove from the oven. Combine the lemon juice, mustard, honey, and olive oil in a jar with a tight-fitting lid. Shake vigorously until combined. Pour the
dressing over the beets. Serve immediately or refrigerate overnight. Serves 6 to 8.

9. Artichoke-Feta Quiche

This quiche is delicious and easy to make! It’s great served cold or at room temperature.

Ingredients:

  • 8 ounces frozen artichoke hearts, drained.
  • 1 cup crumbled feta cheese.
  • Three eggs.
  • 1 cup milk.
  • Pinch cayenne pepper.
  • Salt and freshly ground black pepper.
  • One pie crust, blind baked.

Directions:

Preheat the oven to 350°F. Line a 9-inch pie plate with the blind-baked crust. Place the artichokes in the center of the crust. Crumble the feta over the top. Beat the eggs lightly in a medium bowl. Stir in the milk, cayenne, and seasonings. Pour the egg mixture over the artichokes. Top with the feta. Bake for about 50 minutes until the filling is just set. Cool completely before removing from the pan. Serves 4 to 6.

Conclusion

When taste and health meet you get a splendid lunch to relish. Try out these yummy recipes and have a joyful day ahead.

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