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Archived 6/18/2010
What should I eat for lunch this summer?
Just for fun, try some of these easy-to-make, healthy summer lunch recipes. If you like them, share them. If you have a great recipe of your own, send it in and it can be added to the page.
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Yogurt Chicken Wrap
Put away the mayo and use fat-free Greek yogurt to make a tangy
and delicious yogurt chicken wrap for lunch. Feel free to use
leftover turkey breast instead of chicken, and to use dried
fruit such as raisins instead of grapes.
Ingredients:
| 1/2 cup | 0% fat strained Greek yogurt |
| 1 1/2 tsp | curry powder |
| 1 tsp | lemon juice |
| 1 1/2 cups | finely chopped or shredded cooked chicken breast |
| 1/2 cup | diced apple |
| 1/3 cup | diced celery |
| 1/2 cup | sliced red or green grapes |
| 4 | low-fat whole wheat tortilla wraps |
Preparation:
In a small bowl, mix yogurt, curry powder and lemon juice. Place
chicken, apple, celery and grape halves in a medium bowl. Add
curried yogurt mixture and blend well.
Line four whole-wheat tortillas with dark leaf lettuce. Spoon one-fourth of the chicken mixture near one end of each wrap. Roll up. Slice in two and serve.
Makes four wraps
Per Serving (one wrap): Calories 276,
Calories from Fat 32, Total Fat 3.8g (Sat0.8g), Cholesterol
50mg, Sodium, 466mg, Carbohydrate 35.2g,Fiber 3.1g, Protein
25.7g
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Low Fat Tuna and Spinach Salad
A simple and nutritious salad of tuna, tomatoes, spinach, white
beans, mushrooms and artichoke hearts, dressed in a light
vinaigrette.
Ingredients:
| 6 cups | baby spinach |
| 1 cup | canned white beans, rinsed and drained |
| 4 ounces | sliced mushrooms |
| 1 15 oz. can | artichoke hearts, drained and halved |
| 2 | 7-ounce packs chunk white tuna |
| 1 tbsp | extra virgin olive oil |
| 2 tbsp | white wine vinegar |
| 1 tbsp | lemon juice |
| 1 tbsp | water |
Preparation:
Wash and dry baby spinach leaves. Place in a large bowl with
tomatoes, white beans, mushrooms, artichoke hearts and tuna.
Whisk oil, vinegar, lemon juice and water, or place in a small
screw-top jar and shake vigorously. Drizzle over salad and toss
well.
Serves 4-6.
Per Serving: Calories 203, Calories from Fat 29, Total Fat 3.4g (sat 0.5g), Cholesterol 20mg, Sodium 575mg, Carbohydrate 20g, Fiber 5.7g, Protein 23.3g
•
Shrimp and Mango Salad
Perfect for summer, this colorful salad makes a great lunch or
light supper. The spicy dressing is offset by the sweetness of
the mangoes and tomatoes. Serves four, invite some friends.
Prep Time: 20 minutes, Total Time: 20 minutes
Ingredients:
| 3/4 pound | cooked shrimp |
| 1 | large mango, deseeded, peeled and cubed |
| 1/4 cup | sliced green onions |
| 1 tbsp | fish sauce |
| 1 tbsp | soy or tamari sauce |
| Juice of 1 large lime | |
| 2 tbsp | water |
| 1 tbsp | brown sugar |
| 1 tsp | minced jalapeno pepper |
| 4 cups | arugula |
| 4 | small vine-ripe tomatoes, cut into wedges |
Preparation:
Place shrimp, mango and green onions in a medium bowl. Whisk
fish sauce, soy/tamari, lime juice, brown sugar and minced
pepper. Pour over shrimp and mango mixture. Cover and
refrigerate for 10 minutes.
Divide arugula between four salad plates or bowls. Top with one-fourth of the shrimp and mango. Garnish edge of salad plate with tomatoes.
Serves 4.
Per Serving: Calories 150, Calories from Fat 17, Total Fat 1.9g (sat 0.3g), Cholesterol 128mg, Sodium 637mg, Carbohydrate 13.8g, Fiber 2.4g, Protein 19.5g
•
PBJ and Banana Sandwich
Everyone loves a peanut butter sandwich, but if you're concerned
about the fat content, simply limit the amount of peanut butter
you use and add some banana for a sweet and delicious,
nutritious sandwich. Be sure to serve the sandwich on whole
grain bread.
Ingredients:
| two slices | whole grain bread |
| 1 tbsp | natural peanut butter |
| 2 tbsp | all-fruit spread or preserves |
| 1/2 | one small, ripe banana, sliced |
Preparation:
Spread one side of bread with peanut butter, and the other with
fruit spread/preserves. Add sliced bananas to the peanut butter
side and top with fruit-spread side of bread.
Calories: 422, Calories from Fat 97, Total Fat 10.8g (sat 2.8g), Cholesterol 0mg, Sodium 270mg, Carbohydrate 70mg, Fiber 6.8g, Protein 11g
•
Asian Chicken Noodle Salad
This terrific Asian chicken dish tastes like take-out but is
simple to make at home, where you can be sure you are using
healthy ingredients. Remember, peanut butter contains mostly
monounsaturated fat, which is the heart-healthy kind. It's also
a great source of B vitamins and vitamin E. For speed, use a
store-bought rotisserie chicken.
Prep Time: 25 min., Cook time: 10 min., Total Time: 35 min.
Ingredients:
| 4 cups | thinly cut or shredded cooked chicken |
| 1/4 cup | peanut butter (creamy is best) |
| 1/4 cup | reduced sodium soy sauce |
| 2 tbsp | rice vinegar |
| 2 tbsp | chili garlic sauce |
| 1 tbsp | sugar |
| 1 tbsp | minced ginger |
| 3 tbsp | fat free, low sodium chicken broth or water |
| 12 ounces | linguine |
| 2 | carrots, grated |
| 4 | scallions, chopped |
| 1 | small red pepper, cut into small strips |
| 1/3 cup | fresh cilantro, chopped |
Preparation:
Boil linguine in a large pot of water until tender (al dente).
Drain and rinse with cold water. Place linguine in a large bowl.
While pasta is cooking, blend or process the peanut butter, soy
sauce, vinegar, chili garlic sauce, sugar, ginger and broth
until smooth.
Add chicken, carrots, scallions, pepper strips and chopped
cilantro to bowl of linguine and toss. Pour peanut sauce over
the pasta mixture and toss well to coat. If sauce is too thick,
thin with extra broth or a little water.
Serves 4-6
Per Serving: Calories 423, Calories from
Fat 84, Total Fat 9.3g (sat
1.9g), Cholesterol 64mg, Sodium 468mg, Carbohydrate 50.7g, Fiber
3.9g, Protein 34.2g
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