Every new year, brings new goals for people. A lot of that may be centered on eating a healthier diet. Here are five easy and healthy work lunches you might want to try to help you meet that goal.
Buffalo Chicken Grain Bowl
Ingredients
⅔ cup cooked whole-wheat couscous
2 tablespoons honey-mustard vinaigrette, divided
1 roasted chicken thigh, sliced
2 stalks celery, chopped
1 carrot, peeled and cut into ribbons with a vegetable peeler
2 tablespoons crumbled blue cheese
Hot sauce to taste
Directions
Combine couscous and 1 tablespoon dressing a medium sealable container. Top with chicken, celery, carrot ribbons and blue cheese. Drizzle with the remaining 1 tablespoon dressing. Refrigerate for up to 5 days. Top with hot sauce just before serving.
To make ahead
Refrigerate for up to 5 days.
Nutrition Facts
Serving Size: 4 1/2 cups
Per Serving: 579 calories; protein 32g; carbohydrates 42.4g; dietary fiber 8.4g; sugars 5.7g; fat 32.3g; saturated fat 7.6g; cholesterol 88.2mg; vitamin a iu 10730.7IU; vitamin c 6.5mg; folate 52.5mcg; calcium 173.9mg; iron 2.9mg; magnesium 39.4mg; potassium 610.5mg; sodium 701.8mg; thiamin 0.1mg; added sugar 1g.
Exchanges: 4 fat, 3 lean protein, 2 starch, 1 1/2 vegetable, 1/2 high-fat protein
Chopped Chicken Cobb Salad
Ingredients
3 cups chopped iceberg lettuce
1 roasted chicken thigh, diced
1 stalk celery, diced
1 carrot, diced
1 hard-boiled egg, diced
1 tablespoon crumbled blue cheese
2 tablespoons honey-mustard vinaigrette
Directions
Arrange lettuce, chicken, celery, carrot, egg and blue cheese in a salad bowl or sealable container. Before serving, drizzle with dressing.
To make ahead
Assemble salad and refrigerate for up to 3 days. Drizzle with dressing just before serving.
Nutrition Facts
Serving Size: 1 salad
Per Serving: 481 calories; protein 17.3g; carbohydrates 67.6g; dietary fiber 13.4g; sugars 4.4g; fat 16.7g; saturated fat 2g; vitamin a iu 1939.1IU; vitamin c 20.6mg; folate 160mcg; calcium 112.6mg; iron 3.9mg; magnesium 66.6mg; potassium 491.3mg; sodium 282.5mg; thiamin 0.1mg; added sugar 3g.
Exchanges: 4 fat, 3 lean protein, 2 1/2 vegetable, 1 medium-fat protein, 1/2 high-fat protein
Charcuterie Bistro Box
Ingredients
1 slice prosciutto
1 mozzarella stick, halved
2 breadsticks, halved
2 dates
½ cup grapes
2 large radishes, halved or 4 slices English cucumber (1/4-inch)
Directions
Cut prosciutto in half lengthwise, then wrap a slice around each portion of cheese. Arrange the wrapped cheese, breadsticks, dates, grapes and radishes (or cucumber) in a 4-cup divided sealable container. Keep refrigerated until ready to eat.
Tips: To make ahead: Refrigerate for up to 1 day.
Nutrition Facts
Serving Size: 1 box
Per Serving: 452 calories; protein 16.7g; carbohydrates 64.9g; dietary fiber 4.2g; sugars 43.9g; fat 18.1g; saturated fat 5.9g; cholesterol 26.1mg; vitamin a iu 347.6IU; vitamin c 5.1mg; folate 19.5mcg; calcium 291mg; iron 1.2mg; magnesium 45.8mg; potassium 570.4mg; sodium 596.9mg; thiamin 0.1mg.
Exchanges: 3 1/2 fruit, 1 1/2 medium-fat protein, 1 fat, 1 starch
Sesame Instant Ramen Noodles with Broccoli & Soft-Boiled Egg
Ingredients
3 cups water
1 cup frozen broccoli
1 (3 ounce) package ramen-noodle soup mix
1 teaspoon toasted sesame oil
½ teaspoon toasted sesame seeds
1 large soft-boiled egg, halved (see Tip)
Directions
Bring water to boil in a medium saucepan. Add broccoli; cook for 2 minutes. Add noodles (reserve the seasoning packet); cook until the noodles are tender, about 3 minutes more. Drain the broccoli and noodles and return to the pan. Add sesame oil, sesame seeds and half of the seasoning packet (discard the remainder or reserve for another use); toss well to combine. Transfer to a bowl; top with egg and serve.
Tip: To soft-boil eggs: Place eggs in a saucepan; add water to just cover the eggs. Bring to a simmer over medium-high heat. Remove from heat and let stand for 2 to 3 minutes for perfect soft-set yolks.
Nutrition Facts
Serving Size: 2 cups
Per Serving: 257 calories; protein 13.8g; carbohydrates 27.1g; dietary fiber 5.7g; sugars 3.9g; fat 11.5g; saturated fat 2.3g; cholesterol 186mg; vitamin a iu 2130.4IU; vitamin c 73.8mg; folate 128mcg; calcium 124.7mg; iron 2.2mg; magnesium 42.3mg; potassium 344.4mg; sodium 392.7mg.
Loaded Veggie Club Sandwich
Ingredients
3 slices thin sandwich bread, lightly toasted
2 tablespoons mayonnaise
2 slices cooked bacon, halved
2 – 3 tomato slices
½ ounce thinly sliced Cheddar cheese
⅓ cup sliced cucumber
¼ cup shredded carrot
2 large lettuce leaves
Directions
Spread mayonnaise on one side of each toast slice. Layer bacon and tomatoes on one slice. Top with a second slice, then layer cheese, cucumber, carrot and lettuce. Top with the third slice. Slice the sandwich on the diagonal.
Nutrition Facts
Serving Size: 1 sandwich
Per Serving: 510 calories; protein 16g; carbohydrates 36g; dietary fiber 5g; sugars 3g; fat 35g; saturated fat 9g; mono fat 10g; poly fat 14g; cholesterol 43mg; vitamin a iu 3979IU; vitamin b3 niacin 4mg; vitamin c 8mg; vitamin d iu 12IU; vitamin e iu 2IU; folate 81mg; vitamin k 89mg; sodium 880mg; calcium 154mg; chromium 1mcg; iron 3mg; magnesium 53mg; phosphorus 275mg; potassium 430mg; zinc 2mg; omega 3 fatty acid 2g; omega 6 fatty acid 12g; niacin equivalents 8mg; selenium 30mcg.
Source: eatingwell.com
