Lunch

LUNCH

21 Day Fix BLT Salad


21 DAY FIX – BLT salad

– 2 green (lettuce, tomato, corn, carrots, red pepper), 1 red (1 hard boiled egg, 2 slices turkey bacon), 1 blue (feta cheese), 1 orange (21 day fix Dijon vinaigrette)

Lunches Under 400 Calories * Credit to Fitness Magazine

Lunches Under 400 Calories * Credit to Fitness Magazine

Greek Chopped Pita Salad

Ingredients
2 cups romaine lettuce
2 tablespoons crumbled feta cheese
1/2 cup canned garbanzo beans, rinsed and drained
1/2 cup cucumber, sliced
1 whole wheat pita, chopped
2 tablespoons low-fat vinaigrette

Make it: Combine all salad ingredients in a bowl and toss thoroughly.

Lunches Under 400 Calories ** Credit to Fitness Magazine

Lunches Under 400 Calories ** Credit to Fitness Magazine

Tuscan Tuna Wrap

Ingredients
3 ounces light tuna, drained
2 tablespoons fresh parsley, chopped
1/2 lemon, juiced
1 tablespoon olive oil
1/2 cup diced tomatoes
Dash of salt and pepper
2 whole-grain tortillas
1/2 cup baby spinach

Make it: Combine tuna with parsley, lemon, oil, tomatoes, salt, and pepper. Wrap in tortillas and top with spinach.

Lunches Under 400 Calories ** Credit to Fitness Magazine

Lunches Under 400 Calories ** Credit to Fitness Magazine

Grilled Cheese with Turkey & Tomato

Ingredients

2 slices whole-grain bread
1 slice cheddar cheese
2 ounces sliced turkey
1 slice tomato
Cooking spray
1/2 cup pea pods
2 tablespoons low-fat ranch dressing

Make it: Make sandwich with bread, cheese, turkey and tomato. Coat a skillet with cooking spray and toast sandwich for about 3 minutes on each side, until bread is golden brown and cheese is melted. Serve with pea pods and ranch dressing.

Kale Chicken Caesar Salad

Kale Chicken Caesar Salad

Kale Chicken Caesar Salad

Serves: 4
Hands-on time: 30 minutes
Total time: 30 minutes

INGREDIENTS:

16 oz boneless, skinless chicken breasts
2 large cloves garlic, divided
1/4 tsp each sea salt and ground black pepper
1 bunch kale, chopped
1/2 tsp fresh lemon juice
1/2 tsp olive oil
2 slices sprouted grain bread (TIP: For best results, let bread dry out overnight.)
1 shallot, minced
1 cup jarred artichoke hearts (water-packed), drained and chopped
1 tbsp raw unsalted pine nuts

DRESSING

2 large cloves garlic
3 tbsp fresh lime juice
2 tbsp fresh lemon juice
2 tbsp rice vinegar
1 1/2 tbsp extra-virgin olive oil
1 tbsp grated Parmesan cheese
2 tsp dry mustard
1/2 tsp low-sodium soy sauce
1/4 tsp ground black pepper
1/8 tsp ground cayenne pepper
INSTRUCTIONS:

Fill a large pot with water. Add your chicken, 1 clove garlic, salt and black pepper. Bring to a boil, reduce heat to a light simmer, cover and cook for 5 minutes. Turn off the heat and let stand, covered, until chicken is cooked through, 12 to 14 minutes. Drain and let cool slightly. Shred chicken.
Fill a large shallow pot with 1/2 inch water. Bring to a simmer, reduce heat to medium and add your kale. Drizzle lemon juice over kale and cook for 5 minutes. Fill a large bowl with ice water. Add kale to bowl until cool. Drain and let dry.

Prepare croutons: Arrange an oven rack in top position. Preheat broiler to high. In a small bowl, combine 1/2 tsp olive oil and 1 clove garlic, halved. Rub garlic on both sides of bread. Arrange bread on a baking sheet and broil on top oven rack, turning once, until golden. Cut each slice into 4 triangles.
Prepare dressing: In a food processor, purée dressing ingredients and 2 tsp water until creamy.

In a large bowl, combine kale, shallot, artichokes, chicken and nuts. Add dressing and toss to coat. Top Kale Chicken Caesar Salad with croutons.
Nutrients per serving (3 oz chicken, 3 cups salad, 2 croutons): Calories: 323, Total Fat: 11 g, Sat. Fat: 2 g, Monounsaturated Fat: 6 g, Polyunsaturated Fat: 2 g, Carbs: 21 g, Fiber: 4 g, Sugars: 1 g, Protein: 34 g, Sodium: 440 mg, Cholesterol: 67 mg

Avocado Basil Pasta

Avocado Basil Pasta

Avocado Basil Pasta

PREP TIME: 10 MINS
COOK TIME: 10 MINS
TOTAL TIME: 20 MINS
SERVES: 4

A delicious pasta salad made with fresh avocados and basil.
INGREDIENTS
8 ounces dried bow tie and/or wagon wheel pasta
2 medium avocados, halved, seeded, peeled, and chopped
2 medium ripe tomatoes, roughly chopped
6 slices bacon, crisp cooked, drained, and crumbled
⅔ cup chopped fresh basil
2 tablespoons lemon juice
1 tablespoon olive oil
3 cloves garlic, minced
¼ teaspoon ground black pepper
⅛ teaspoon salt
½ cup shredded parmesan cheese

INSTRUCTIONS
Cook the paste according to package directions. Rinse and set aside.
In a large bowl combine your avocados, tomatoes, bacon, basil, lemon juice, olive oil, garlic pepper and salt. Add the pasta and toss to combine.
Transfer to a serving bowl and sprinkle with cheese.

Enjoy!!!


Steak Tacos with Red Peppers and Onions

Steak Tacos with Red Peppers and Onions

Steak lovers YOU are in for a treat with these tasty tacos made with seasoned beef, sautéed peppers and onions, and fresh cilantro.

Prep Time: 15 min.
Cooking Time: 13 min.
Yield: 4 servings, 2 tacos each

Ingredients:
1 lb. raw beef flank (or round) steak
1 tsp. chili powder
Sea salt and ground black pepper (to taste; optional)
1 tsp. olive oil
1 medium red onion, coarsely chopped
1 medium red bell pepper, coarsely chopped
8 (6-inch) corn tortillas, warm
2 Tbsp. fresh lime juice
2 Tbsp. coarsely chopped fresh cilantro (or Italian parsley)

Preparation:
1. Rub the steak with chili powder and salt and pepper.
2. Heat oil in large skillet over medium-high heat.
3. Add your steak; cook for 6 to 8 minutes on each side, or until it reaches desired degree of doneness. Remove from heat.
4. Cover the steak with aluminum foil; let rest for approx. 5 minutes.
5. Add the onion and bell pepper to skillet; cook on medium heat, stirring frequently, for 3 to 5 minutes, or until onion is translucent. Remove from heat.
6. Cut steak against the grain into thin slices.
7. Top tortillas evenly with beef, onion mixture, and lime juice; garnish with cilantro.
8. Serve immediately.


Shrimp Tacos

Shrimp Tacos

These seasoned shrimp tacos get spice and flavor from cumin and chili powder and are toped with lots of fresh veggies.

Prep Time: 15 min.
Cooking Time: 3 min.
Yield: 4 servings, 2 tacos each

Ingredients:
1½ tsp. olive oil
2 cloves garlic, crushed
¾ tsp. ground cumin, divided use
½ tsp. ground chili powder
1 lb. raw medium shrimp, cleaned, deveined
¼ cup nonfat plain Greek yogurt
1 tsp. finely chopped lime peel
2 Tbsp. fresh lime juice
2 Tbsp. chopped cilantro
8 corn tortillas (or 6-inch whole wheat tortillas), warm
1 cup shredded red and green cabbage
1 medium tomato, chopped
1 medium avocado, sliced
Fresh cilantro sprigs (for garnish; optional)
Fresh lime wedges (for garnish; optional)

Preparation:
1. Combine oil, garlic, ½ tsp. cumin, chili powder, and shrimp in a medium bowl; mix well. Set aside.
2. Combine yogurt, remaining ¼ tsp. cumin, lime peel, lime juice, and cilantro in a small bowl; mix well. Set aside.
3. Heat medium nonstick skillet over medium-high heat.
4. Add shrimp mixture; cook, stirring frequently, for 2 to 3 minutes, or until shrimp is firm and opaque.
5. Top each tortilla evenly with cabbage, tomato, shrimp, and avocado.
6. Garnish with cilantro and lime if desired; drizzle each taco with a small spoonful of yogurt mixture.


Crunchy Spicy Shredded Pork Tacos with Pineapple Salsa

Crunchy Spicy Shredded Pork Tacos with Pineapple Salsa

Sweet pineapple and crunchy radishes go perfectly with tender, slow-cooked pork loin in these mouth-watering tacos.

Prep Time: 10 min.
Cooking Time: 4 hours.
Yield: 4 servings, 2 tacos each

Ingredients:
1 lb. raw pork loin, boneless, visible fat removed, cut into 4 large pieces
1 (7-oz.) can sliced jalapeños (optional)
1½ cups tomatillo salsa (or salsa verde)
½ cup finely cubed fresh pineapple
2 medium shallots, finely chopped
2 Tbsp. fresh lime juice
¼ tsp. ground cumin
8 corn tortillas (or 6-inch whole wheat tortillas), warm
½ cup thinly sliced radishes

Preparation:
1. Place pork loin, jalapenos, and tomatillo salsa in a slow cooker. Cook on high for 3 to 4 hours, or until pork is no longer pink and shreds easily.
2. Remove pork from liquid. Cool for 20 minutes. Shred pork, discarding any visible fat.
3. Combine pineapple, shallots, lime juice, and cumin; mix well. Set aside.
4. Top each tortilla evenly with pork, salsa, and radishes.


Chipotle Vegan Tacos

Chipotle Vegan Tacos

These flavorful tacos are delicious, and with only 166 calories per serving, they keep you feeling light.

Prep Time: 15 min.
Cooking Time: 3 min.
Yield: 4 servings, 2 tacos each

Ingredients:
2 tsp. olive oil, divided use
2 Tbsp. fresh lime juice
½ tsp. ground cumin
½ tsp. chipotle powder (or 1 Tbsp. chopped canned chipotle chiles)
2 cloves garlic, finely chopped
1 (14-oz.) package extra firm tofu, sliced into approximately 2 x 3-inch sticks
8 large cabbage (or hearty lettuce) leaves
½ medium avocado, mashed or sliced
½ cup fresh tomato salsa (pico de gallo)

Preparation:
1. Combine 1 tsp. oil, lime juice, cumin, chipotle powder, and garlic in a shallow glass baking pan; mix well
2. Add tofu; toss gently to blend. Marinate, covered, for 30 minutes. Drain and reserve marinade. Set aside.
3. Heat remaining 1 tsp. oil in medium skillet over medium-high heat.
4. Add tofu; cook, for 2 to 3 minutes on each side, or until browned.
5. Top each cabbage leaf evenly with tofu, avocado, and salsa.


Mexi-Cal Tacos

Mexi-Cal Tacos

These versatile tacos are made with tofu, but feel free to swap in your favorite protein!

Prep Time: 10 min.
Cooking Time: 15 min.
Yield: 4 servings

Ingredients:
2 Tbsp. nonfat plain yogurt
3 Tbsp. fresh lime juice, divided use
2 Tbsp. finely chopped cilantro, divided use
1 medium tomato, chopped
1 medium onion, chopped, divided use
1 medium jalapeño, seeds removed, chopped (optional)
2 Tbsp. olive oil
1 cup assorted vegetables (like sliced mushrooms, spinach, or marinated cactus)
1 (14-oz.) package firm tofu, crumbled
3 cloves garlic, crushed
1 tsp. chili powder (or chipotle seasoning, habañero seasoning, or cumin)
4 (6-inch) whole wheat tortillas, warm
1 cup shredded romaine lettuce
Fresh cilantro leaves (for garnish; optional)
4 lime wedges (for garnish; optional)

Preparation:
1. Combine yogurt, 2 Tbsp. lime juice, and 1 Tbsp. cilantro in a small bowl; mix well. Set aside.
2. Combine tomato, ¼ onion, jalapeño (if desired), and remaining 1 Tbsp. cilantro in a small bowl; mix well. Set aside.
3. Heat oil in large nonstick skillet over medium-high heat.
4. Add remaining ¾ onion; cook, stirring frequently, for 3 to 4 minutes, or until translucent.
5. Add vegetables; cook, stirring frequently, for 4 to 5 minutes or until crisp.
6. Add tofu, garlic, and chili powder; cook, stirring frequently, for 3 to 4 minutes, or until tofu is lightly browned and vegetables are tender-crisp.
7. Add remaining 1 Tbsp. lime juice; reduce heat to medium-low and bring to a gentle boil. Remove from heat.
8. Top tortillas evenly with lettuce and tofu mixture.
9. Drizzle with yogurt sauce; garnish with cilantro leaves and lime wedge. Serve with tomato salsa.


Black Bean and Veggie Tostadas

Black Bean and Veggie Tostadas

Top a whole wheat tostada with black beans and other veggies to get a filling, fiber-packed meal!

Prep Time: 10 min.
Cooking Time: 15 min.
Yield: 4 servings

Ingredients:
4 (8-inch) whole wheat tortillas
Nonstick cooking spray
3 tsp. olive oil, divided use
4 garlic cloves, finely chopped
1 (15-oz.) can black beans, drained, rinsed
½ cup low-sodium organic vegetable broth
2 Tbsp. finely chopped fresh cilantro leaves
4 cups finely shredded leaf lettuce
2 medium tomatoes, chopped
1½ tsp. fresh lime juice
½ medium ripe avocado, sliced

Preparation:
1. Preheat oven to 400° F.
2. Lightly coat both sides of tortillas with spray. Place tortillas in single layer on two large baking sheets. Bake for 6 to 8 minutes, or until golden. Set aside.
3. While tortillas are baking, heat 1 tsp. oil in large nonstick skillet over medium-high heat.
4. Add garlic; cook, stirring frequently, for about 1 minute, or until golden.
5. Add beans; cook, stirring frequently, for about 2 minutes, or until heated through.
6. Add broth and cilantro; cook, stirring occasionally, for 3 to 4 minutes, or until heated through. Mash bean mixture with a potato masher into a chunky purée. Remove skillet from heat. Cover and set aside.
7. Place lettuce and tomatoes in a medium bowl. Drizzle lime juice and remaining 2 tsp. oil over salad; toss gently to blend. Set aside.
8. To serve, place a tortilla on each serving plate. Top evenly with beans, salad, and avocado.


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