1. Greek Quinoa Salad
Ingredients:
- 1 cup cooked quinoa
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, thinly sliced
- 1/4 cup kalamata olives, sliced
- 1/4 cup crumbled feta cheese
- 2 tablespoons extra virgin olive oil
- 1 tablespoon red wine vinegar
- Salt and pepper to taste
Instructions:
1. In a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber, red onion, kalamata olives, and feta cheese.
2. In a small bowl, whisk together the olive oil and red wine vinegar. Season with salt and pepper.
3. Pour the dressing over the quinoa mixture and toss to coat.
4. Serve chilled or at room temperature.
Nutrition:
Serving size: 1 cup
Calories: 240
Total fat: 14g
Saturated fat: 3g
Cholesterol: 8mg
Sodium: 270mg
Total carbohydrates: 24g
Dietary fiber: 4g
Sugars: 4g
Protein: 6g
2. Avocado Chicken Salad
Ingredients:
- 2 cups cooked chicken, shredded
- 1 avocado, diced
- 1/4 cup plain Greek yogurt
- 1/4 cup diced red onion
- 1/4 cup diced celery
- 1 tablespoon lime juice
- Salt and pepper to taste
Instructions:
1. In a large bowl, combine the cooked chicken, avocado, Greek yogurt, red onion, celery, lime juice, salt, and pepper.
2. Mash the avocado slightly with the back of a fork to create a creamy texture.
3. Stir until all ingredients are well combined.
4. Serve on whole wheat bread or lettuce wraps.
Nutrition:
Serving size: 1 cup
Calories: 280
Total fat: 15g
Saturated fat: 3g
Cholesterol: 80mg
Sodium: 230mg
Total carbohydrates: 7g
Dietary fiber: 4g
Sugars: 1g
Protein: 30g
3. Quinoa Stuffed Bell Peppers
Ingredients:
- 4 bell peppers (any color)
- 1 cup cooked quinoa
- 1 cup black beans, rinsed and drained
- 1 cup corn kernels
- 1/2 cup diced tomatoes
- 1/4 cup diced red onion
- 1/4 cup shredded cheddar cheese
- 1 tablespoon olive oil
- 1 teaspoon chili powder
- Salt and pepper to taste
Instructions:
1. Preheat the oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove the seeds and membranes.
3. In a large bowl, combine the cooked quinoa, black beans, corn, tomatoes, red onion, olive oil, chili powder, salt, and pepper.
4. Stuff the bell peppers with the quinoa mixture and place them in a baking dish.
5. Sprinkle the shredded cheddar cheese on top of the stuffed peppers.
6. Bake for 25-30 minutes, or until the peppers are tender and the cheese is melted and golden brown.
Nutrition:
Serving size: 1 stuffed pepper
Calories: 280
Total fat: 9g
Saturated fat: 3g
Cholesterol: 10mg
Sodium: 300mg
Total carbohydrates: 42g
Dietary fiber: 9g
Sugars: 8g
Protein: 11g
4. Caprese Salad Sandwich
Ingredients:
- 2 slices whole wheat bread
- 2 slices fresh mozzarella cheese
- 1 large tomato, sliced
- 1/4 cup fresh basil leaves
- 1 tablespoon balsamic glaze
- Salt and pepper to taste
Instructions:
1. Toast the slices of whole wheat bread until golden brown.
2. Layer one slice of bread with fresh mozzarella cheese, tomato slices, and fresh basil leaves.
3. Drizzle the balsamic glaze over the ingredients and season with salt and pepper.
4. Top with the second slice of bread.
5. Cut the sandwich in half and serve.
Nutrition:
Serving size: 1 sandwich
Calories: 320
Total fat: 12g
Saturated fat: 6g
Cholesterol: 30mg
Sodium: 470mg
Total carbohydrates: 39g
Dietary fiber: 6g
Sugars: 9g
Protein: 15g
5. Spinach and Feta Stuffed Chicken Breast
Ingredients:
- 2 boneless, skinless chicken breasts
- 2 cups spinach leaves
- 1/4 cup crumbled feta cheese
- 1 clove garlic, minced
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Butterfly the chicken breasts by cutting a slit horizontally through the thickest part of each breast, stopping about 1/2 inch from the other side.
3. In a skillet, heat the olive oil over medium heat. Add the spinach and garlic, and cook until the spinach is wilted.
4. Remove the skillet from the heat and stir in the feta cheese. Season with salt and pepper.
5. Stuff each chicken breast with the spinach and feta mixture.
6. Place the stuffed chicken breasts on a baking sheet and bake for 25-30 minutes, or until the chicken is cooked through.
Nutrition:
Serving size: 1 chicken breast
Calories: 320
Total fat: 16g
Saturated fat: 5g
Cholesterol: 105mg
Sodium: 310mg
Total carbohydrates: 3g
Dietary fiber: 1g
Sugars: 1g
Protein: 40g
6. Quinoa Veggie Wrap
Ingredients:
- 1 whole wheat tortilla
- 1/2 cup cooked quinoa
- 1/4 cup hummus
- 1/4 cup diced cucumber
- 1/4 cup shredded carrots
- 1/4 cup diced bell peppers
- 1/4 cup baby spinach leaves
- Salt and pepper to taste
Instructions:
1. Spread the hummus evenly on the whole wheat tortilla.
2. Layer the cooked quinoa, cucumber, carrots, bell peppers, and spinach leaves on top of the hummus.
3. Season with salt and pepper.
4. Roll up the tortilla tightly and cut in half.
5. Serve immediately or wrap in aluminum foil for later.
Nutrition:
Serving size: 1 wrap
Calories: 320
Total fat: 10g
Saturated fat: 1g
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