Saturday, December 13, 2014

Clean Lunch Recipes

I hope you enjoy these clean lunch recipes! My favorite is the egg salad wrap-- tons of protein so you'll feel full for longer! Let me know which 1 is your favorite!  <3 reading your comments. 

Egg salad Wrap
2 hard-boiled eggs, yolk removed from one
1/4 cup of low-fat cottage cheese
Whole wheat tortilla
1 Tbsp. Dijon mustard
1/2 tsp. of either dried dill or tarragon, salt and pepper to taste
Directions: Chop up hard-boiled eggs and mix with cottage cheese, mustard, salt, pepper, and herbs. Place onto tortilla and wrap up. Serve with 2 cups mixed greens, 1 sliced Roma tomato, and 1 tsp. balsamic vinegar. Toss all ingredients.

Chicken Avocado Wrap: 

Ingredients- 1 Tbsp light ranch dressing, 1 8-inch whole wheat tortilla, 5 oz. skinless, boneless roasted chicken breast, sliced, ⅓ avocado, sliced, ¼ cup baby greens, ¼ cup shredded carrots. (160 calories, 20g fat, 3g saturated fat, 34g carbs, 8g fiber, 4g sugar, 41g protein)
From the Tai Cheng cookbook

Julienne turkey breast over mixed greens
 4oz sliced white meat turkey breast served on a bed of 1 c shredded romaine with 1 c. mesclun greens, ½ c sliced raw mushrooms, 5 black olives, and ½ c chopped cucumber, drizzled with 1 tsp. olive oil, balsamic vinegar, and lemon.

Grilled chicken breast
 4oz. grilled chicken (men = 5oz) over a bed of mixed greens, drizzled with balsamic vinegar and 1 tsp. EVOO 

Shrimp salad
In a salad bowl, combine 4oz.-grilled shrimp on large mixed green salad (lettuce, peppers, and cucumbers) tossed with balsamic vinegar, 1tsp. olive oil, and 2 tbsp. Dijon mustard. 

Turkey, avocado, and arugula salad
3oz sliced turkey breast (men 5oz), ¼ avocado, and 1 c arugula (washed and trimmed) with 1 tsp Dijon mustard, 2 tsp. olive oil and vinegar. 

Tuna salad
Combine 4oz. white tuna, packed in water, with 1 tsp. LF mayo.  Scoop onto mixed green salad w cucumber slices and 2 tomato slices. 

Dijon Chicken Pocket @ 300 cals
2oz. cooked chicken breast, shredded
2 tbsp plain nonfat Greek yogurt
2 tsp. Dijon mustard
1 tsp. chopped raw pecans
1 (6 ½ inch) whole wheat pita, cut in ½ to make pockets
Fresh parsley sprig, chopped
     Directions: Combine chicken, yogurt, mustard, and pecans. Mix well.  Fill with pita; Garnish with parsley.

Soup and Roast Beef Sandwich @ 357 cals.
On 2 slices of light-style whole wheat bread, spread 1 tsp. mustard and layer with 2 oz lean roast beef, 1 slice low-fat cheese, lettuce, and sliced tomato.  Serve with veggie soup.  Canned or commercially prepared is fine and should be about 80 calories per cup. 

Soup and Sandwich
2 oz deli-style turkey breast
1 slice whole wheat bread
2 very thin slices of avocado
Dijon mustard (to taste)
2 cup canned black bean soup

Chicken Avocado Pitas 

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