When you’re busy, it’s easy to use the drive-thru or work cafeteria as your default lunch venue leading to unhealthy and fatty food selections each day. Break the cycle and begin packing these healthy lunch recipes to work.
This French-inspired wrap packs plenty of flavor but is a leaner and meaner version of your deli favorite.
• Cabbage and plum tomatoes are antioxidant-rich
• Carrots provide a full day’s worth of cancer-reducing vitamin A
• Boursin brings a creamy texture and dash of garlic and parsley
• Turkey adds lean, filling protein and a savory taste
A side or fresh raspberries or blueberries will polish off this nutrient-rich meal.
- 2 cups shredded cabbage and carrot coleslaw mix
- 3 ounces arugula leaves, stems discarded
- 3/4 cup alfalfa sprouts
- 1 tablespoon extra-virgin olive oil
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
- 6 (8-inch) spinach, tomato-basil, or plain flour tortillas
- 6 tablespoons light Boursin cheese, about 2/3 package
- 36 (1/8-inch-thick) slices cucumber, about half a large cucumber
- 18 (1/8-inch-thick) slices plum tomatoes, about 3 tomatoes
- 12 ounces thinly sliced cooked smoked turkey breast
Combine first 6 ingredients in a large bowl, tossing to coat.
Spread 1 tablespoon Boursin cheese over each tortilla. Top each tortilla with 6 slices cucumber, 3 slices tomato, and approximately 2 ounces turkey. Divide slaw mixture evenly among tortillas; spread on each and roll up. Cut each rolled wrap in half diagonally. Wrap each tortilla in plastic wrap.
Health July 2002
Barley and black bean salad
Does your stomach grumble every day at 4 p.m. on the dot? The combination of whole grains and protein in this salad will keep your energy up throughout the afternoon.
• Spice up choleterol-lowering barley with a delicious combination of lemon juice, Monterey Jack cheese, and cilantro
• Black beans are chock-full of protein and antioxidants
• Tomatoes contain lycopene, which is believed to fight cancer
• Add a dash of red pepper flakes to give it a zesty kick—and possibly boost your metabolism
For an extra kick, substitute 1 finely chopped poblano chile pepper for the green bell pepper, and add the ground red pepper.
- 1 cup uncooked quick-cooking pearl barley
- 1 (15-ounce) can black beans, rinsed and drained
- 1 pint grape or cherry tomatoes, halved
- 1/2 cup finely chopped green bell pepper
- 1/2 cup (2 ounces) Monterey Jack cheese with jalapeño peppers, cut into 1/4-inch cubes
- 1/3 cup lemon juice
- 2 tablespoons olive oil
- 1 teaspoon salt
- 3/4 cup fresh cilantro leaves (optional)
- 1/8 teaspoon ground red pepper (optional)
Cook barley according to package directions, omitting salt. Drain barley in a colander, and rinse with cold water until completely cooled.
Combine black beans, next 6 ingredients, and, if desired, cilantro and red pepper in a medium bowl. Add barley to black bean mixture; toss gently.
Oxmoor House, JANUARY 2003
Mediterranean shrimp and pasta
Give your pasta a health makeover with this simple make-before recipe.
• Shrimp provides lean, low-fat protein
• Tomatoes give you a boost of antioxidants
• Accent with capers, olives, and feta cheese to get a Mediterranean flavor for under 500 calories
• Get a healthy dose of immunity-boosting garlic (just be sure to pop a mint before your afternoon meeting)
- 2 teaspoons olive oil
- Cooking spray
- 2 garlic cloves, minced
- 1 pound medium shrimp, peeled and deveined
- 2 cups chopped plum tomato
- 1/4 cup thinly sliced fresh basil
- 1/3 cup chopped pitted kalamata olives
- 2 tablespoons capers, drained
- 1/4 teaspoon freshly ground black pepper
- 4 cups hot cooked angel hair pasta (about 8 ounces uncooked pasta)
- 1/4 cup (2 ounces) crumbled feta cheese
Heat olive oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add garlic; sauté 30 seconds. Add shrimp; sauté 1 minute. Add tomato and basil; reduce heat, and simmer 3 minutes or until tomato is tender. Stir in kalamata olives, capers, and black pepper.
Combine shrimp mixture and pasta in a large bowl; toss well. Top with cheese.
Cooking Light, APRIL 2004
Red pepper, goat cheese, and fresh mint wraps
Throw this wrap together in 10 minutes, right before you jet out the door.
• Goat cheese is lower in fat that other popular cheeses, and it creates a rich and somewhat tangy base for the smoky roasted red peppers
• Red peppers are high in beta carotene, which reduces the risk of cardiovascular disease
• Increase the fiber by switching out the spinach tortillas for whole wheat
Pair it with a tart Granny Smith apple and you have a delicious, nutritious lunch.
- 1 (4-ounce) package goat cheese
- 4 tablespoons chopped fresh mint
- 4 (8-inch) spinach tortillas
- 1/2 cup chopped bottled roasted red bell peppers
- 1/4 teaspoon salt
1. Combine cheese and mint in bowl.
2. Wrap tortillas in paper towel. Microwave on HIGH 20 seconds.
3. Spread each tortilla with 2 tablespoons cheese mixture. Divide peppers evenly among tortillas; sprinkle with salt. Roll up tortillas; wrap each tightly in plastic wrap, twisting ends to secure. Chill 1 hour.
4. Unwrap tortillas. Cut each wrap into 4 pieces, cutting one end of each piece diagonally and one end straight across so the piece can stand on end (see photo above).
Note: Nutritional analysis includes Sugars 2g.
Health, APRIL 2005
Hoisin-mango chicken sandwich
On the way home from work, stop by the deli and grab some roasted chicken to make this tropical-flavored sandwich.
• Mango adds a dose of iron, plus a sweet and juicy taste
• Red onion may reduce blood sugar levels and lower cholesterol
• Hoisin sauce kicks up the heat without packing on unwanted calories
This sandwich is a little light on veggies, so pack a mixed-greens salad to sneak in a few leafy greens.