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Posts tagged lunch

Buffalo Chicken… Salad

I took a bite of a buffalo wing at happy hour the other day and knew I had to make this for dinner.  It has all the flavor of buffalo wings and none of the guilt!

1 small organic chicken breast, grilled
2 big handfuls of organic romaine, chopped
2 organic celery stalks, chopped
2 organic carrots, chopped
1/2 oz organic blue cheese crumbles
2 tablespoons blue cheese dressing (you need this dressing)
Franks RedHot Buffalo Sauce

Grill chicken.  While chicken is cooking, wash and dry lettuce (dressing sticks better to dry lettuce and I find I use less), set aside in a large bowl.  Chop carrots and celery.  Toss dressing and a splash of Frank’s with lettuce, carrots, and celery.  When chicken is finished cooking, slice and toss with more Frank’s.  Plate salad, sprinkle blue cheese crumbles, top with chicken, and enjoy! 

cal:  280,  fat:  3.75g,  protein:  31g,  fiber:  4.5g

Delicious Dahl

This incredibly tasty soup is a natural anti-inflammatory immune system booster!

2 tbsp olive oil
1 medium onion, chopped fine
2 tbsp fresh ginger, grated
4 cloves garlic, minced
3 cups low-sodium vegetable broth
1 cup dried red lentils, rinsed & drained
1 tsp ground tumeric
2 tsp clarified butter
1 tsp ground cumin
1/2 tsp garam masala
1/2 tsp cayenne pepper
1 cup cilantro (2 if you love it)
4 roma tomatoes, diced

In a heavy soup pot heat oil over medium heat. Add onion and saute for five minutes. Add ginger and half the garlic and cook for 2 more minutes.  Pour in broth, lentils, and tumeric, stirring well to combine. Increase heat to high and bring to a boil. Reduce heat and simmer, stirring occasionally, until lentils are tender, about 15 minutes.

While the lentils are cooking, heat the butter in a small saute pan over medium heat until melted.  Add cumin, garam masala, cayenne and saute, stirring frequently. Add garlic and cook another two to three minutes. Remove from heat.

When the lentils in the soup mixture are tender, whisk the mixture until it has a thick, creamy consistency. Stir in butter/spice mixture until thoroughly combined. Add tomatoes and cook uncovered from another 10 minutes. Top with chopped cilantro before serving. (This soup is even better the next day!)

Recipe adapted from: The Healthiest Meals on Earth

Eat the Whole Pizza!

This 485 calorie pizza even comes with a salad! 

ingredients - pick your favs!
Ezekiel 4:9 Sprouted Grain Tortilla
1/4 cup pizza sauce 
1/2 small bell pepper, diced
1/4 small red onion, diced 
4 mushrooms, chopped
1/2 jalapeno, minced
2 slices rosemary ham - at TJ’s, chopped (optional)
2oz. lite mozzarella cheese, shredded
large handful of arugula
1/4 lemon, juiced
tsp olive oil

Pre-heat oven to 400.  Spread sauce on tortilla, add toppings, cover with cheese.  Bake for 10 minutes.  Remove from oven. Toss arugula with olive oil and lemon juice and place on top of pizza. Slice and enjoy!

cal: 485,  fat:12g,  protein: 34g,  fiber: 18.5g

Crockpot Lentil Stew

slow cooker season has begun!

2 onions, minced
4 cloves of garlic, minced
2 tbsp olive oil
1 tbsp ginger, minced
1/2 tsp ground coriander
1/2 tsp ground cumin
1/2 tsp ground cinnamon
1/2 tsp ground tumeric
1/4 tsp ground cardmom
1/4 tsp red pepper flakes
4 cups water
14oz can coconut milk
1 lb red lentils (2 1/4 cups), rinsed
1 lb carrots, peeled & chopped
1 lb roma tomatos, chopped
1 cup frozen peas
salt & pepper to taste
1 cup cilantro, chopped

Microwave onions, garlic, oil, ginger, and spices in a bowl, stirring occasionally, until onions are softened (about 5 minutes).  Transfer to crockpot.

Stir water, coconut milk, lentils, and carrots into crockpot.  Cover and cook for 6 to 8 hours on low or 3 to 5 hours on high. 

Stir in tomatoes and peas and let sit until heated, about 5 minutes. Stir in cilantro, season with salt and pepper, and enjoy!

Late Summer Salad

Salty, sweet, and crunchy - this salad has it all!

2 cups romaine (1 heart), chopped
1/2 a medium pear, chopped
5 radishes, sliced
1/4 cup dried cranberries
3 slices crisp turkey bacon, chopped
1 ounce feta cheese, crumbled
1/8 cup walnuts, chopped
2 tbsp balsamic vinaigrette 

nutrition (serves 2)
cal: 245,  fat: 10.5g,  protein: 14g,  fiber: 4.5g

Edamame Slaw w/ Ginger Dressing

3 tbsp agave
3 tbsp canola oil
3 tbsp red wine vinegar
1 tbsp soy sauce
1 tsp sesame oil
1 tbsp peanut butter 
½ tsp sriracha sauce 
1 tbsp minced fresh ginger

6 cups prepared shredded coleslaw
1 red pepper, finely chopped
10 ounce bag shelled edamame, cooked 
4 medium scallions, finely chopped
1 cup fresh cilantro, chopped

nutrition (serves 4)
1 serving - calories: 245,  fat: 12g,  protein:  9.4g,  fiber: 10.6g  

Lentil Quinoa Salad

3/4 cup quinoa
1 can of lentils, rinsed
1 tsp dijon mustard
2 tbsp red wine vinegar
1/4 cup canola oil
1/4 tsp garlic powder
1/2 lime, juice
kosher salt and fresh ground pepper
4 green onions, chopped
1/4 cup fresh cilantro, chopped

Prepare 3/4 cup of quinoa as directed.  Rinse lentils in cold water. In a bowl, whisk mustard, vinegar, and oil.  Add garlic powder, lime juice, and salt & pepper (to taste).  In a medium salad bowl, mix the quinoa, lentils, green onions, and chopped cilantro.  Top the salad with the dressing and toss.

Super Sammich

Add a piece of fruit and this is a perfect lunch!

1 ezekiel sprouted grain tortilla
1 1/2 tbsp cilantro & chive yogurt dip (trader joe’s)
3 oz nitrate-free smoked turkey breast 
2 slices tomato, halved
4 long strips of cucumber 
4 long strips* of carrots
4 long strips of anaheim peppers
1 heart of romaine
1/2 cup Alfalfa Sprouts
(*use a veggie peeler)

You’re not allowed to eat this if you need instructions on putting it together.  Leave the kitchen immediately.  

1 wrap - cal: 289,  fat: 6.7g  protein: 25g  fiber: 6.4g

Macho Gazpacho


I keep this in the fridge all summer long.  So refreshing & healthy - you can’t get any more vitamins in here!  Best snack ever! 

3 large tomatoes
1 yellow bell pepper
1 cucumber
4 celery stalks
1 bunch green onions
1 small bunch cilantro
1 small bunch parsley
1 serrano or jalepeño pepper 

 ALWAYS use organic when possible!!

Finely dice or use a food processor (much faster!) to puree* all ingredients.  (*if you puree your veggies add some of the liquid mixture below). Combine vegetables in a bowl and set aside.

In a separate bowl mix:
4 cups Very Veggie juice
1 tablespoon red wine vinegar
2 tablespoons olive oil (or puree an avocado into the juice!)
2 teaspoons salt (or less)
1/2 teaspoon black pepper (sub cayenne if you’re feeling spicy!)

Stir well and combine with vegetables. Refrigerate for a few hours. I love this recipe; it’s a great one to experiment with.  I like mine with a dollop of tzatziki :)

TIPS:  Experiment with all your favorite veggies! Try making a green gazpacho.  Add tofu noodles for added protein.  There are so many things you can do with this!

Quinoa Risotto with White Beans, Arugula + Parm

This came straight from my Healthiest Meals on Earth cookbook. For once I actually followed a recipe to a tee.  I really couldn’t see any way to improve upon this amazing dish!  ENJOY!

1 tbsp extra virgin olive oil
1 small yellow onion, chopped
1 clove garlic, minced
1 cup quinoa (soak in water for 30 min & drain)
3 cups low sodium vegetable broth
1/4 to 1/3 cup pine nuts, toasted
1 can organic great northern beans, drained & rinsed
1 cup fresh shiitake mushrooms, thinly sliced
1 carrot, finely grated
2 1/2 cups arugula, stemmed & chopped
1/4 cup fresh grated parmesan cheese
1/2 tsp salt
1/4 tsp pepper

In a large sauce pan, heat oil over medium heat. Add the onion and sauté until soft and translucent, about 4 minutes. Add garlic and quinoa, cook for 1 minute, stirring occasionally. Add broth, increase heat to high, bring to a boil. Reduce heat to low until quinoa is tender, about 12 minutes.

While mixture is cooking, toast pine nuts in a dry frying pan over medium heat, 3 - 4 minutes (do not overcook: browning = bitter).

At 12 minutes, stir into quinoa: beans, mushrooms, carrot, arugula, and simmer until the quinoa grains have turned from white to translucent, about 3 minutes. Stir in cheese, season with salt and pepper, and sprinkle pine nuts over the top. Serve immediately. Serves 4.

calories: 409,  fat: 12.5g,  fiber: 12g,  protein: 13g    

Chomp Chomp Salad

                       Like a chop chop salad, only more delicious.

½ lb. chicken breast, cooked, cooled & shredded 
1 ♥ of romaine, chopped
1 medium tomato, diced
2 ears of corn (preferably fresh)
2 green onions, finely diced
½ cup of jicama, chopped - ½” cubes
½ can of black beans, rinsed

top with a little
smoked cheddar (smoked gouda is nice too)
tortilla chips, (these are amazing + small bag = less temptation)
squeeze of lime

mix together equal parts bbq sauce & ranch dressing (I loathe ranch, but like this). When choosing a bbq sauce, read the label - almost all of them have high fructose corn syrup.

Cook the chicken. BBQ it if you can, otherwise I boil it; super easy and you don’t really have to watch it. Cool, shred, and set aside.  Prep and toss the rest of the ingredients in a bowl. Add a bit of bbq sauce to the chicken, dress the salad, place chicken on top, and add chips, cheese, cilantro, & lime to your liking.  Makes 2 - 3 big salads

TIPS: Keep this salad on hand! Prepare chicken (cook, shred, sauce), contain & refrigerate.  Prep all veggies, add beans, contain & refrigerate.  Now just chop lettuce when you’re ready to eat, add chicken, veggie/bean mix, dress and enjoy!  It’s THAT easy! 

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