Healthy Lunch Recipes

January 4, 2021 Garry
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Recipes

7 Low Calorie Lunch Recipes
Healthy Lunch Recipes

Pasta & Beans
This hearty dish combines filling beans with delicious pasta.

Makes 4 Servings. Calories Per Serving: 286

Ingredients

  • 1 1/2 tbsp extra virgin olive oil
  • 1 onion, chopped
  • 2 tomatoes, chopped
  • 1 (15 ounce) can beans
  • 2 cups penne pasta
  • salt to taste
Directions

  1. In a frying or saute pan heat the oil.
  2. Add onion and then cook until translucent.
  3. Add tomatoes and beans.
  4. Let simmer for 10 mins.
  5. Bring a large pot of lightly salted water to a boil.
  6. Add pasta.
  7. Cook until al dente then drain.
  8. Mix pasta with bean mixture, toss to coat.
Turkey Reuben
This healthy version of the Reuben sandwich packs some great flavor.

Makes 4 servings. Calories Per Serving: 268

Ingredients

  • 1/4 Cup Fat-free Thousand Island Dressing
  • 8 Slices Whole Wheat Bread
  • 8 oz. Low Sodium Turkey Breast
  • 1/2 Cup Sauerkraut (rinsed and drained)
  • 4 Slices Reduced Fat Swiss Cheese
  • Olive Oil Cooking Spray
Directions

  1. Spread dressing on one side of each slice of bread.
  2. Stack sandwiches with turkey, sauerkraut and cheese.
  3. Spray a large pan with olive oil spray and cook 2 sandwiches over medium heat for 4 minutes per side.
  4. Make sure bread is toasted and cheese is melted then serve hot.
Healthy Roti
Experience the Caribbean with this West Indies inspired dish.

Makes 2 to 3 servings. Calories Per Serving: 353

Ingredients

  • 1 tsp vegetable oil
  • 1 small onion, peeled and sliced
  • 1 cup chicken or vegetable broth
  • 1 sweet potato, peeled and cubed
  • 1 clove garlic, minced
  • 1/2 tsp cumin
  • 1/4 tsp each coriander, cinnamon and turmeric
  • 1/2 tsp hot sauce
  • 1 cup canned chickpeas
  • 1/4 cup coconut milk
  • 2-3 large roti or wheat flour tortillas
Directions

  1. Heat oil in a non-stick pan over medium heat.
  2. Add the onion; cook for 5 minutes.
  3. Stir in broth, sweet potato, garlic, cumin, coriander, cinnamon and turmeric.
  4. Cover and cook, stirring ever so often for 15 minutes or until potato is tender.
  5. Season with hot sauce.
  6. Stir in chick-peas and coconut milk.
  7. Bring to a boil.
  8. Cook, stirring often, until chick-peas are heated through.
  9. Divide mixture between two roti shells.
  10. Roll to make a wrap.
Chicken with Sesame Noodles
Harness the flavor of sesame in this asian inspired dish.

Makes 4 Servings. Calories Per Serving: 208

Ingredients

  • 1 bag Japanese buckwheat soba noodles
  • 5 tbsp low-sodium soy sauce
  • 2 tbsp rice wine vinegar
  • 1 tbsp sesame oil
  • 2 tbsp honey
  • 2 tsp honey mustard
  • 1 tbsp creamy peanut butter
  • 3/4 lb boneless, skinless chicken breast
  • 5 scallions
Directions

  1. Cook noodles according to package.
  2. In a large bowl whisk together next 6 ingredients to make dressing.
  3. Cook chicken until cooked through.
  4. Shred and add to peanut mixture.
  5. Add drained noodles, scallions and toss until combined.
Meatless Mexican Lunch
This tasty vegetarian dish is sure to please even the pickiest eater.

Makes 4 Servings. Calories Per Serving: 199

Ingredients

  • 1/2 small onion, chopped
  • 1 can (15 1/2 ounces) crushed tomatoes
  • 3/4 cup frozen corn kernels
  • 1 can (3 1/2 ounces)chopped green chile peppers
  • 1 can (14-19 ounces) black beans, rinsed and drained
  • 1/2 cup instant rice
  • 1 tsp ground cumin
Directions

  1. Heat a 2-quart pot coated with cooking spray over medium-high heat.
  2. Add the onion and cook, stirring, for 1 minute. Add tomatoes, corn, and chile peppers.
  3. Bring to a boil.
  4. Add the beans, rice, and cumin.
  5. Remove from heat, cover, and let stand for 10 minutes.
Lunch Pizza
This pizza packs all the flavor of take out, but a much less calories.

Calories Per Serving: 367.8

Ingredients

  • 1 toasted whole wheat pita
  • 1/2 Cup chopped tomatoes
  • 1/4 Cup shredded part-skim mozzarella
  • 1/2 Cup grilled chicken breast
  • 1/4 Cup chopped sun-dried tomatoes
  • Garlic and Oregano to taste
Directions

  1. Top 1 toasted whole wheat pita with tomatoes, mozzarella, grilled chicken breast, and chopped sun-dried tomatoes.
  2. Sprinkle with minced garlic and oregano.
  3. Place under oven broiler until cheese bubbles.
Grilled Vegetables
This lunch could be a dinner it is so filling. Quick enough for lunch.

Makes 4 Servings. Calories Per Serving: 194

Ingredients

  • 1/3 cup balsamic vinegar
  • 1 tbsp Dijon mustard
  • 3 garlic cloves, minced
  • 1 tsp fresh rosemary, chopped
  • 1/4 cup extra-virgin olive oil
  • 1 red onion
  • 2 zucchini
  • 2 yellow squash
  • 12 oz asparagus, trimmed
  • 1 roasted red bell pepper
  • 1 1/2 cup lightly packed arugula, chopped
  • 1 cup mixed baby greens
  • 2 tbsp fresh parsley, chopped
Directions

  1. In a medium bowl, whisk first 4 ingredients to make the dressing.
  2. Gradually add oil while stirring fast.
  3. Heat barbecue or pan to medium high.
  4. Brush onion, zucchini, yellow squash, and asparagus with 1/2 of the
    balsamic dressing.
  5. Grill or saute vegetables until just cooked through, turning occasionally.
  6. Allow veggies cool slightly, then cut into small pieces and place in
    large bowl.
  7. Add roasted bell pepper, arugula, and greens; toss with enough
    dressing to coat.
Recipes

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