Recipes

Egg Sandwich with Avocado and Watercress

Ingredients:

Egg

Dijon mustard

Spoon of light mayonaise

Salt and Pepper

Whole-grain bread

1 avocado

Watercress, stems trimmed

Roast Beef and Parmesan Baguette

Ingredients:

1/2 baguette

40g lean roast beef

1//2 cup baby arugula (aka rocket)

10g slice of parmesan 

fresh cracked pepper

How to make:

Slice bread in half and layer with roast beef, arugula, shaved Parmesan and fresh cracked pepper.

Source: skinnytaste.com

Chicken Salad with Avocado Dressing

Ingredients:

handful frozen soya beans

1 cooked chicken breast, shredded

1/4 cucumber, peeled, deseeded, chopped

1/2 avocado

few drops tabasco sauce (optional)

1/2 lemon juice

2 tablespoon extra-virgin olive oil

5-6 lettuce leaves

1 tablespoon mixed seeds

Source: bbcgoodfood.com

Mushroom-Herb Chicken

Ingredients:

4 (6-ounce) skinless, boneless chicken breast halves 

1/4 teaspoon salt

1/4 teaspoon black pepper

3 large shallots, peeled (about 1 cup)

1 (8-ounce) package pre-sliced mushrooms

1/3 cup dry sherry

1 teaspoon dried marjoram, crushed

Freshly ground black pepper (optional)

Preparation:

1. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/3-inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken evenly with salt and 1/4 teaspoon pepper. Heat a large nonstick skillet over medium-high heat. Add chicken to pan; cook 5 to 6 minutes on each side or until browned.

2. While chicken cooks, cut shallots vertically into thin slices. Remove chicken from pan. Add mushrooms and shallots to pan. Cook 1 minute, stirring constantly. Stir in sherry and marjoram. Return chicken to pan; cover and cook 3 to 4 minutes or until mushrooms are tender and chicken is done. Transfer chicken to a platter. Pour mushroom mixture over chicken; sprinkle with freshly ground pepper, if desired. Serve immediately.

Note: Marjoram is oregano's mild cousin. Crush the dried leaves to release their delicate flavor. For this recipe, use the largest shallots you can find; three large shallots should yield 1 cup of slices.

Source: myrecipes.com

Mango Avocado Shrimp Salad

Ingredients:

3 tablespoons fresh lime juice

2 tablespoons vegetable oil

1 tablespoon sugar

2 mangoes

2 medium ripe avocados

thinly sliced green onion

1 tablespoon minced red or green chile

peeled cooked shrimp

Source: myrecipes.com

Ham Sliced Pear and Swiss Sandwich 

Ingredients

1 tablespoon plain Greek-style low-fat yogurt

2 slices brown bread

1 ounce lean sliced ham

1 small pear, thinly sliced

1 1- ounce slice Swiss cheese or goat cheese depending on your taste 

How to make:

Spread yogurt mixture on bread slices. Top 1 bread slice with ham, half of pear slices, cheese, and remaining bread slice. Serve with remaining pear slices on the side.

Good to know: The pear adds flavor, texture, and fiber to this traditional ham and Swiss sandwich.

Source: health.com

Turkey-Melon Wraps

TOTAL TIME: 0:10 mins

Ingredients:

0.25 small melon

1 wrap bread

0.25 c. horseradish sauce (optional)

6 large green- or red-leaf lettuce leaves

12 oz. thinly sliced, deli smoked turkey breast

Directions:

Cut rind from the melon; cut flesh crosswise into 1/4-inch-thick slices (you should have about 1 cup).

Unfold the wrap. Evenly spread the sauce onto the wrap; top with lettuce and turkey, overlapping to fit if necessary. On a short end, arrange melon in single layer to cover half of the wrap.

Starting from end with the melon, tightly roll. Trim ends if you like. With serrated knife, cut roll into 4 pieces to fit in your lunchbox.

Source: www.goodhousekeeping.com

Chicken Pesto Sandwich

Ingredients:

2 cups of shredded chicken breast

1/4 cup Greek yoghurt

salt and pepper

1 baguette

2 cups arugula

2 thinly sliced tomatoes

sliced mozzarella

pesto (with parmezan cheese)

Source: damndelicious.net

Smoked Salmon Sandwich

Ingredients

1/2 avocado, pitted and chopped 

1 tablespoon fresh lime juice 

8 slides very thin white bread, crusts removed

2  ounces thinly sliced smoked salmon

4 thin slices red onion 

Preparation: 

Combine avocado and lime juice, mash with a fork until smooth. Spread 1 tablespoon avocado mixture on 4 bread slices. Top with smoked salmon and red onion.

Top with 4 remaining bread slices, cut in half diagonally to form triangles.

Source: health.com

Tuna avocado Toast or Sandwich

Ingredients:

1 ripe avocado, peeled and mashed
1 can of tuna fish
1 tablespoon red onion, cubed
1 tablespoon scallion, chopped
½ teaspoon salt
¼ teaspoon ground black pepper
1 tablespoon fresh lime juice
4 slices Italian bread

How to make:

1. Combine the avocado, tuna, onion, scallion, salt, pepper, and lime juice in a small bowl.

2. Put two tablespoons of the mixture on the bread and sprinkle with red onion and scallion piecesif you like.

Source:popsugar.com

Chicken Lavash Wraps

Ingredients:

Cucumber

cabbage and carrot coleslaw

red onion

(rice wine) vinegar

sesame oil

lavash-style bread or wraps

deli smoked chicken

Source: health.com

Cucumber and Tomato Salad

Ingredients:

1/2 seedless cucumber, diced

2 vine ripe tomatoes, diced

1/2 medium red onion, chopped

2 tablespoons red wine vinegar, a couple of splashes

3 tablespoons extra-virgin olive oil, eyeball it

Salt, pepper and some chopped parsley to taste.

How to make:

Combine all ingredients in a bowl. Dress with vinegar and oil, salt and pepper, to your taste.

Source: foodnetwork.com

Lettuce Wrap

Ingredients

4 leaves iceberg lettuce

4 slices roast turkey
1/2 cucumber, sliced
250g hummus
sprinkle of paprika

How to make:

1. Top a lettuce leaf with a slice of turkey, cucumber, hummus and paprika, then, as if it were a sandwich, wrap it up with another piece of lettuce.

2. Repeat with the remaining ingredients.

Tip: This can be done with a variety of ingredients, such as tomatoes, avocados or peppers. You choose! 

Add some extra snacks on the side for a complete lunch! (nuts, fruits, yogurt, chocolate bars... etc)

Source: sheerluxe.com

Tuna Salad

Ingredients

1 can of white meat tune packed in water drained

2 tablespoons minced celery 

1/3 cup prepared mayonnaise

Freshley squeezed lemon juice

2 tablespoons minced red onion

Freshly ground black pepper

How to make:

In a small mixing bowl break up the tuna with a fork. Toss with the celery, onion. Add the mayonnaise and season with pepper, to taste. Stir to combine. Add lemon juice, to taste, if using.

Source: foodnetwork.com

Avocado & Chicken Wraps

Ingredients:

½ ripe avocado, peeled and stone removed 

1 tsp lemon juice 

Salt and ground black pepper 

2 tortillas 

100g finely sliced roast chicken 

4 slices tomato 
2 Iceberg lettuce leaves 

How to make:

Place avocado, lemon juice and salt and pepper in a bowl. Mash with a fork until smooth. Place tortillas on a board. Spread each with avocado mixture.Top with chicken, tomato and lettuce. Roll up tortillas to enclose the filling. Cut each in half and wrap in plastic wrap or greaseproof paper. 

Source: freshforkids.com.au/recipes/

Chicken Pesto Sandwich

Ingredients:

Lettuce

Tomato

Grilled chicken breast

Pesto

Baquette or sandwich bread

Chicken Salad with Apple and Basil

Ingredients: 

Boneless, skinless chicken breasts, salt, pepper, limes, white wine or rice vinegar, light brown sugar, scallions, Granny Smith apples, roasted peanuts, fresh mint, fresh basil 

Calories:269

Source: health.com

Chicken Pita Sandwich

Ingredients: 

Baby spinach, boneless, skinless chicken, red bell pepper, low-fat Italian vinaigrette, whole-grain pita

Source: health.com

Spicy chicken & avocado wrap

Ingredients:

1 chicken breast (approx 180gr.), thinly sliced at an angle

Generous squeeze juice of 1/2 lime

1/2 teaspoon mild chilli powder

1 garlic clove, chopped

1 teaspoon olive oil

2 seeded wraps

1 avocado, halved and stoned

1 roasted red pepper from jar, sliced

A few springs of chopped coriander

How to make:

1. Mix the chicken with the lime juice, chilli powder and garlic.

2. Heat the oil in a nonstick frying pan, than fry the chicken for a couple of minutes. It will cook very quickly so keep an eye on it. Meanwhile warm the wraps following the pack instructions or if you have a gas hob, heat them over the flame to slightly char them. Do not let themdryout, or they will be difficult to roll.

3. Squash half an avocado onto each wrap, add the peppers to the pan to warm themthrough then pile onto the wraps with the chicken, and sprinkle over the coriander. Roll up and cut in half to fit it in the lunchbox.

Source: bbcgoodfood.com 

Grilled Chicken and Wheat Berry Salad

This salad is a great way to get your fill of veggies, fruits, and protein all at once. The yogurt dressing provides a kick of calcium.

Ingredients: Wheat berries, spinach, green apple, red bell pepper, cucumber yogurt dressing, Dijon mustard, chicken breasts, salt, pepper, green onion

Calories: 332

Source: health.com

Low Calories Sweet Snack

How to make:

Place 2 tablespoons peanut butter, 2 tablespoons 1% low-fat milk, and 1/4 cup semisweet chocolate chips in a saucepan; cook over low heat until chips melt (about 3 minutes). Stir in 3/4 cup old-fashioned rolled oats; remove from heat. With a spoon or melon baller, drop 8 ball-shaped portions on a wax paper–lined baking sheet; let set in refrigerator 10 minutes before serving.

Calories: 160

Source: health.com

Poached Salmon and Watercress Salad with Dill-Yogurt Dressing

Nutritional powerhouse salmon is rich in protein,heart-helping omega-3 fatty acids, and vitamin D. This salad is light and refreshing, and does not skimp on zesty flavor.
What you need:
Celery, scallions,lemon, salt, pepper, salmon fillets, low-fat yogurt, dill, horseradish, olive oil, watercress, peas, radishes.
Calories: 357
Source: health.com