Easy Healthy Lunch Ideas

heatherc369

I am going to use this thread to save some of the easy healthy lunch ideas I find online

heatherc369

Peanut Tofu Wrap


Makes: 1 serving

Active Time: 10 minutes

Total Time: 10 minutes

Ingredients

1 tablespoon store-bought Thai peanut sauce
1 8-inch whole-wheat flour tortilla
2 ounces thinly sliced seasoned baked tofu
1/4 cup sliced red bell pepper
8 thinly sliced snow peas

Preparation

Spread peanut sauce on the tortilla. Place tofu, peppers and snow peas in the center; fold the sides over the filling and roll up.

Nutrition

Per serving: 310 calories; 12 g fat (2 g sat, 0 g mono); 0 mg cholesterol; 30 g carbohydrates; 19 g protein; 5 g fiber; 693 mg sodium; 154 mg potassium.

Nutrition Bonus: Vitamin C (90% daily value), Vitamin A (50% dv), Iron (20% dv).

Carbohydrate Servings: 1 1/2

Exchanges: 1 1/2 starch, 1 vegetable, 2 medium fat meat

heatherc369

Avocado, Tomato & Chicken Sandwich



Makes: 1 serving, 1 sandwich each

Serving Size: 1 sandwich

Active Time: 5 minutes

Total Time: 5 minutes

Ingredients

2 slices multigrain bread
1/4 ripe avocado
3 ounces cooked boneless, skinless chicken breast, sliced (see Tip)
2 slices tomato

Preparation

Toast bread. Mash avocado with a fork and spread onto one piece of toast. Top with chicken, tomato and the second piece of toast.

Tips & Notes

Tip: If you don’t have cooked chicken, you can poach it to use in a recipe. Place boneless, skinless chicken breasts in a skillet or saucepan. Add lightly salted water to cover and bring to a boil. Cover, reduce heat to a simmer and cook until no longer pink in the middle, 10 to 15 minutes, depending on size. (Eight ounces raw boneless, skinless chicken breast yields about 1 cup sliced, diced or shredded cooked chicken.)

Nutrition

Per serving: 347 calories; 12 g fat (2 g sat, 6 g mono); 63 mg cholesterol; 28 g carbohydrates; 2 g added sugars; 5 g total sugars; 31 g protein; 8 g fiber; 258 mg sodium; 647 mg potassium.

Nutrition Bonus: Vitamin C (23% daily value), Folate (22% dv), Magnesium (20% dv), Potassium (18% dv)

Carbohydrate Servings: 1 1/2