Makeover your Workday Lunch
I’m picky when it comes to what I eat for lunch. I don’t want the same old sandwich, or a tiny frozen meal from the grocery store that wouldn’t satisfy an ant. I certainly can’t afford to eat out every day. The thought of using my hard earned money to order food loaded with fat, sodium, and calories, doesn’t appeal to me either.
Don’t get me wrong – I am far from perfect. I love to eat at our local Quiznos, where they serve a spicy chicken salad I adore, and I’m even known to order the occasional chicken burger and fries when the mood strikes. Still, most days, I bring my lunch to work.
It’s not hard to take leftover ingredients from other meals, and turn them into a nutritious, brain boosting lunch. A lunch that will get you through the rest of your day with more energy than you would have had by eating that calorie laden burger from the restaurant next door.
I’m not talking about bringing leftovers from last night’s meal. I realize there are many people who wouldn’t touch leftovers. I’m talking about making a little bit extra of this or that, and turning it into a delicious salad, or a wrap for lunch the next day.
A perfect example of my easy lunch philosophy, is this salad made with extra quinoa from the Greek Quinoa Burgers I had already made for dinner. I simply tossed the quinoa together with colorful veggies, a little balsamic dressing, and some tangy feta cheese.
What a nutritious, delicious, lunch. Enjoy!
Fresh Asparagus and Quinoa Salad
3 cups quinoa, cooked according to package directions
½ medium green pepper, chopped in small pieces
½ medium red bell pepper, chopped in small pieces
¼ small onion, finely chopped
2 cups English cucumber, chopped in small pieces
2 cups asparagus, thin stalks cut into 2" pieces
½ medium lemon, juiced
4 tablespoons light balsamic vinaigrette; look for a bottled dressing with organic ingredients
1 cup feta cheese, crumbled
salt and pepper
Servings: Makes 4 main dish servings.
Directions:
1. Place asparagus pieces in a steaming basket, then in a large saucepan with 3 " of water. Cover, and bring to a boil over medium heat. Steam for 4 minutes to blanch, and remove from heat. Cool for 10 minutes.
2. Combine asparagus with remaining ingredients, salt and pepper to taste, and chill for 30 minutes prior to serving.
What’s good for me in this dish?
Quinoa is a nutritional powerhouse. It’s a complete protein containing all 9 essential amino acids. It’s also high in manganese, magnesium, iron, tryptophan, copper and phosphorus. Quinoa provides significant benefits for heart health. It’s also useful for people who suffer from migraine headaches. High in fiber, quinoa is a dieter’s dream.
Calories per serving: 328, Total Fat: 10.40g, Cholesterol: 33mg, Sodium: 630mg, Total Carbs: 40.45g, Dietary Fiber: 6.99g, Sugars: 5.34g, Protein: 13.85g, Weight Watchers Points: 7
Currently, Kristi Rimkus authors her own blog over at Mother Rimmy’s Cooking Light Done Right.
Nutrition details obtained from http://www.whfoods.org, http://www.nutritiondata.com, http://www.about.com, and http://www.abouthomecooking.com.
