A lighter lunch
Posted: Friday, Nov. 02, 2012
Photo by: Nathan Abplanalp Photography
Becca Thiessen is a senior Elementary/Early Childhood Education major at Anderson University who is looking forward to making a positive difference in children's lives. Becca is having a blast planning her wedding, which is scheduled for next May, with her fiance, Jason Perry! Contact Becca here.
Last week, I tackled breakfast dishes that had to be healthy and quick (and most importantly, yummy -- am I right or am I right?).
This week, I'm squaring up against lunch.
For lunch, I need something with:
I will tell you right now that I don't do tofu. I don't do veggie burgers. A burger is made of meat. A veggie burger is a veggie patty; call it for what it is.
Sorry, I'm working through my issues.
It's got to be filling, delicious, and something that will last me until dinner.
As I searched healthy and delicious lunch meals on the internet, I kept finding strange lunch meals that included weird ingredients that I had never heard of. All I kept thinking was, "People actually eat that?" Do we really have to sacrifice taste for health? Do I have to push aside the delights of a Big Mac for the healthier but mundane side salad?
I will not stand for this and you shouldn't either.
The recipes I'm including are from various sites and they are all lunches I'll be trying out myself. If it's here then rest assured, there are many people that have enjoyed this for lunch.Spiced Chickpea Pita: 350 caloriesWhy it rules: Try this spin on a traditional falafel sandwich without fried chickpeas.
1 whole-wheat pita: 80 calories
½ a chicken breast: 100 calories
¼ cup chickpeas: 70 calories
¼ cup Greek yogurt: 30 calories
1 sprinkle parsley: <1 calorie
1 sprinkle oregano: <1 calorie
Side Snack: 1 large peach (70 calories)Tangy Shrimp and Avocado Wrap: 377 calories
Why it rules: Shrimp is a filling, low-calorie lunch option that tastes great with our beloved avocado.
1 whole-wheat wrap: 130 calories
6 pre-cooked shrimps, chopped: 42 calories
¼ avocado, sliced: 60 calories
¼ cucumber, sliced: 15 calories
¼ cup Greek yogurt: 30 calories
1 squeeze lemon juice: <1 calorie
Garlic, salt, and pepper to taste
Side Snack: 8 mixed olives (100 calories)Buffalo Chicken Wraps
2 tablespoons hot pepper sauce, such as Frank's RedHot
3 tablespoons white vinegar, divided
1/4 teaspoon cayenne pepper
2 teaspoons extra-virgin olive oil
1 pound chicken tenders
2 tablespoons reduced-fat mayonnaise
2 tablespoons nonfat plain yogurt
Freshly ground pepper, to taste
1/4 cup crumbled blue cheese
4 8-inch whole-wheat tortillas
1 cup shredded romaine lettuce
1 cup sliced celery
1 large tomato, diced
1. Whisk hot pepper sauce, 2 tablespoons vinegar and cayenne pepper in a medium bowl.
2. Heat oil in a large nonstick skillet over medium-high heat. Add chicken tenders; cook until cooked through and no longer pink in the middle, 3 to 4 minutes per side. Add to the bowl with the hot sauce; toss to coat well.
3. Whisk mayonnaise, yogurt, pepper and the remaining 1 tablespoon vinegar in a small bowl. Stir in blue cheese.
4. To assemble wraps: Lay a tortilla on a work surface or plate. Spread with 1 tablespoon blue cheese sauce and top with one-fourth of the chicken, lettuce, celery and tomato. Drizzle with some of the hot sauce remaining in the bowl and roll into a wrap sandwich. Repeat with the remaining tortillas.
Blackened Salmon Sandwiches
1 pound wild salmon fillet, (see Ingredient Note), skinned (see Tip) and cut into 4 portions
2 teaspoons blackening or Cajun seasoning
1 small avocado, pitted
2 tablespoons low-fat mayonnaise
4 crusty whole-wheat rolls, split and toasted
1 cup arugula
2 plum tomatoes, thinly sliced
1/2 cup thinly sliced red onion
1. Oil grill rack (see Tip); preheat grill to high.
2. Rub salmon on both sides with blackening (or Cajun) seasoning. Grill until cooked through, 3 to 4 minutes per side.
3. Mash avocado and mayonnaise in a small bowl.
4. To assemble sandwiches, spread some of the avocado mixture on each roll and top with salmon, arugula, tomato and onion.
The Charlotte Observer welcomes your comments on news of the day. The more voices engaged in conversation, the better for us all, but do keep it civil. Please refrain from profanity, obscenity, spam, name-calling or attacking others for their views. Read moreRead less