The Beginners Guide To Preparing Healthy Comfort Food by Lisa Patrick

Author:Lisa Patrick
Language: eng
Format: epub
Publisher: Speedy Publishing LLC
Published: 2014-01-24T16:00:00+00:00

Chapter 5- 15 Healthy Lunch Comfort Food Recipes

Life is fast paced and in most cases, people are looking for quick eats. Fast food over time can result is an extended waistline, high blood pressure, lighter wallets and elevated blood sugar. Here are 15 mouth-watering healthy lunch recipes.

Apple Grilled Cheese Sandwich

Ingredients

1 Apple (Granny Smith)

Whole Wheat bread

1 Slice of cheddar cheese

Cooking spray

Directions

Thinly slice an apple. Take two slices of bread, place four sliced apples and cheddar cheese on top. In a frying pan apply the cooking spray, allow to heat. On medium heat, place the sandwich in the pan and brown on each side.

Chicken Sandwich

Ingredients

4 oz. of roasted chicken (diced)

2 tablespoons of plain nonfat yogurt

Pepper

Sea salt

½ apples

1 stalk of celery

Curry

Lettuce

1 whole-wheat pita bread

Directions

Dice the roasted chicken, celery stalk and apple in to small cubes. In a bowl, add chicken, celery stalk and apples. Next, add the plain non-fat yogurt in the bowl and mix. Season the mixture with salt, pepper and curry. Cut the pita bread in half and place a few leaves of lettuce. Fill the pita bread with the chicken salad.

Chicken Soup

Ingredients

1 pound of diced roasted chicken breast

1 onion

1 clove of garlic

¼ cup of diced broccoli

¼ cup of diced cauliflower

1 ½ cups of egg noodles

½ cup of diced carrots

Sea salt and pepper (to taste)

½ teaspoon of dried parsley

3 stalks of celery

1 can of chicken broth

4 cups of water

1 tablespoon of olive oil

Directions

Pour olive oil in a pot and cook down the celery, onion, garlic and carrots. Add chicken, mixed vegetables, noodles, water and broth into the pot. Stir in the seasonings and bring to boil. Allow to cook on medium heat for 20 minutes.

Hummus and Pita Chips

Ingredients

Olive oil

1 tablespoon of tahini

1can of garbanzo beans

¼ teaspoon of lemon juice

Onion and garlic powder to taste

1 whole-wheat pita bread

Directions

Drain the can of garbanzo beans. With a fork or potato masher, mash beans in to a smooth paste. Add seasonings, tahini and lemon juice. Next slice the pita bread open and cut into triangles. Drizzle olive oil on the bread and bake in a 350-degree oven for 10 minutes or until crisp.

Turkey Wrap

Ingredients

2 oz. of sliced turkey

1 slice of cheese

½ teaspoon of honey mustard

Lettuce

Tomato (sliced)

1 whole-wheat flour tortilla

Directions

Take a whole-wheat tortilla and add a layer of honey mustard. Assemble turkey, cheese, lettuce and tomato. Wrap the tortilla burrito style, slice in half.

Mix Salad

Ingredients

½ cup of lettuce

1 cup of spinach

½ cup of shredded cabbage

¼ cup sliced carrots

¼ dices apples

¼ cup of slice almonds

1 teaspoon of cranberries

2 tablespoons of honey mustard dressing

Directions

In a bowl, mix the lettuce, spinach, cabbage, carrots, apples, almonds and cranberries. Stir well and add in the honey mustard dressing.

Tuna Salad

Ingredients

1 can of tuna

1 can of great northern beans

8 cherry tomatoes

2 tablespoons of olive oil

5 diced scallions

Salt and pepper to taste

Lettuce

Directions

In a bowl mix tuna, tomatoes, beans, olive oil, scallions, and salt and pepper. Mix well and add on top of lettuce.

Wedge Salad

Ingredients

1 wedge of lettuce

5 diced cherry tomatoes

½ tablespoon of bacon bits

2 tablespoons of low fat Cesar dressing

Directions

Place on a plate a wedge lettuce.

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