10 Healthy Lunch Ideas

2 Responses to 10 Healthy Lunch Ideas

1. 

   James Apperson December 5, 2019 at 11:46 pm #

   I detest videos without a written recipe. I have to start and stop the video while writing it down and then later typing it in on the computer.

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   • 

     Chef Tom December 6, 2019 at 1:28 pm #

     Here you go:

     1 quinoa and peppers 400 calories (1 serving)

     Ingredients

     1/4 tsp chilli powder
     1/4 tsp cayenne pepper
     1/4 tsp cumin powder
     salt& black pepper
     4 oz breast
     1 garlic
     1 tsp lime juice
     1 tsp olive oil
     1/4 medium red onion
     1/2 medium red bell pepper
     1/2 medium yellow bell pepper
     1/2 medium green bell pepper
     1/2 cup quinoa cooked
     1 tbsp parsley
     1 tsp lime juice

     DIRECTIONS

     In a small bowl, mix together chilli powder, cayenne pepper, cumin powder, ground pepper and salt in a bowl and set aside.
     Start by adding half the seasoning, minced garlic, lime juice and 1/2 teaspoon salt to the chicken. Set aside for 10 minutes.
     Heat olive oil in a pan and add the meat to the pan and cook for 10-12 minutes till is cooked through and slightly crispy, add onions and bell peppers to the pan. Add the remaining seasoning and stir fry for 3-4 minutes on high heat.
     Serve with cooked quinoa topped with chopped parsley.

     2 Beef and broccoli 390 calories (1 serving)

     Ingredients

     1 tsp lime juice
     1 garlic
     1 tsp low-sodium soy sauce
     2 tbsp low-sodium broth
     1 tsp honey
     1 tsp olive oil
     4 oz lean beef
     4 oz broccoli florets
     salt & black pepper
     1/2 cup chickpeas

     combine broth, soy sauce, honey, garlic, and lime juice.
     Heat a large skillet over high heat. add oil and beef. cook for 3 minutes per side, add sauce to skillet and then add broccoli. Season with salt and pepper. Let simmer 8 to 10 minutes until broccoli and steak are cooked through add chickpeas.
     Garnish with sesame seeds and serve.

     3 veggie fried rice 340 calories (1 serving)

     Ingredients
     1 tsp olive oil
     1 garlic
     1 tsp ginger grated
     2 eggs
     1/2 cup brown rice cooked
     2 oz spinach
     1/3 cup peas
     1 tsp soy sauce

     Directions

     Add the garlic and ginger and stir fry with oil for one minute. Crack the eggs directly into the pan and push them around in the pan until barely cooked, 1-2 minutes.
     Add the rice and stir fry for a few minutes, the eggs should sort of incorporate and stick to the rice.
     Add the peas, and soy sauce and stir fry for another 1-2 minutes. Remove from heat,and serve!

     4 Ground turkey and cabbage stir fry 400 calories (6 serving)

     Ingredients

     1 tsp olive oil
     4 oz ground turkey
     1/4 medium onion
     1/2 medium carrot, grated
     1 garlic
     1 tsp giner grated
     3 tbsp broth
     1 cup cabbage
     1 medium Green onion
     1 tsp soy sauce
     salt and black pepper

     Directions

     start by cooking ground turkey with oil. Cook for 5-6 minutes, or until turkey is almost cooked through.

     Push turkey to the side of the pan and add onion and saute for 3-4 minutes. Add shredded carrots, garlic, green onion and ginger and saute for 2 minutes. Stir the vegetables and turkey together.

     Pour broth in the pan and add cabbage, soy sauce, salt, and pepper. Stir well and cover with a lid. and cook for 12-15 minutes on low, or until cabbage is to your desired tenderness.
     Enjoy!

     5 Skillet beef and potatoes 400 calories (1 serving)

     Ingredients

     7 oz potatoes
     1 tsp olive oil
     1/4 tsp dried thyme
     1/4 tsp dried rosemary
     1/4 tsp dried oregano
     salt and black pepper
     1 garlic
     3 tbsp broth
     5 oz lean beef
     2 oz spinach

     6 healthy salad with fruit 410 calories (1 serving)

     Ingredients

     6 walnut halves
     4 oz chicken breast boiled cut into cubes
     2 tbsp greek yogurt
     1 tsp apple cider vinegar
     1 tsp honey
     1/8 tsp salt
     1/2 apple
     1/2 cup halved grapes
     1 oz spinach

     7 Delicious and easy salad recipe 340 calories (1 serving)

     Ingredients

     4 oz chicken breast
     1 tsp olive oil
     1/4 tsp paprika
     1/4 tsp cumin
     1/4 tsp dried oregano
     salt and black pepper
     2 leaves romaine lettuce
     7 cherry tomatoes
     1/4 medium cucumber
     1/4 medium yellow onion
     1 tbsp parsley
     1/2 tbsp tahini
     1/2 tbsp water
     1 tsp lemon juice

     8 Chickpea and tomato quinoa 290 calories (1 serving)

     Ingredients

     1/4 cup quinoa
     1/4 white onion, chopped
     1/4 yellow bell pepper
     1 clove garlic, finely chopped
     1 tsp olive oil
     1 medium tomato, chopped
     1 tsp tomato paste
     1/8 tsp paprika
     1/8 tsp cayenne pepper
     salt and black pepper
     1 oz spinach
     2 oz cooked chickpeas
     1 tbsp black olives
     1 tbsp parsley, finely chopped

     9 quick chickpea and tuna salad 210 calories (1 serving)

     Ingredients

     2 leaves romaine lettuce
     1/4 medium yallow onion
     6 grape tomatoes
     4 oz tuna
     salt and black pepper
     1 tsp white vinegar
     3 oz chickpeas

     10 cauliflower fried rice 400 calories (1 serving)

     Ingredients

     1/2 small head cauliflower
     1 egg
     1 egg white
     salt and black pepper
     1 tsp olive oil
     1 clove garlic
     4 oz breast
     1 tsp grated fresh ginger
     1/2 red bell pepper
     1 scallion
     1/8 tsp dried oregano
     1/2 tbsp reduced sodium soy sauce

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