Tuesday, August 20, 2019

Food Items for Healthy Lunch - Make Your Colleagues Jealous with these Mouth-watering Meals.

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While working in an office for years, my excitement for lunch was almost over. The reason behind that is my company canteen never changes their lunch menu. I've had the same lunch (rice and chicken) for almost 1 year. Then the major problem started, when you eat heavy dishes like this, you end up feeling sleepy during the working hours. So I decided that this was the last time I'd ever eat in my office canteen.

But another problem popped up. I am too lazy to wake up early in the morning an hour before work just for cooking a meal. So, I contacted my foodie friends, collected some of the dishes that are not only good in taste but also very quick to make.

Make your office colleagues jealous and crave for these mouth-watering lunch meals.
The list as follows:
Toaster oven cheesy sandwich.
Shrimp salad
Creamy chicken pasta
Salmon wrap
Lentil burger

1. Toaster oven cheesy sandwich:

Question for you: Do you have a toaster oven?Don't you know what to cook inside this?

Then this recipe is only made for you.
Take a look:

Nutrients intake: 353 calories.
Serving: 1
Cooking time: 10 mins
Required cookware: Toasted oven

2 slices of bread.
2 tsp mayonnaise or softened butter.
1.5 oz shredded cheese.
1/4 cup baby spinach (optional)
2 tsp apricot preserves (optional)

Instructions for cooking:
1. Spread one side of the bread slice with mayonnaise and other with apricot preserves. Sprinkle shredded cheese on the top.
2. Place the pieces of bread in the toaster oven cook on 400F on the bake mode.
3. Cook for 5 to 6 min.
4. Turn off the machine and carefully take out the toasted bread and place a layer of baby spinach on it.
5. Serve.

2. Shrimp Salad

Who denies the fact that shrimp is one of the delicious seafood ever discovered? I am sure no one.

Nutrition intake: 318 calories.
Cook time: 10 mins
Servings: 4
Required kitchen cookware: 1 Pan

1 quarter lemon.
1/2 cup celery diced.
3 tsp red onion minced.
1 lbs peeled shrimp.
2 tsp lemon liquid.
Salt & pepper.
1/2 cup mayonnaise.
1 tsp Dijon mustard.
2 tsp dill chopped, plus more for garnish.

Cooking instructions:
1. Take a pot and boiled some water and add quartered lemon.
2. Add shrimp and boiled for 2-3 min until it turns pink and opaque.
3. Drain the shrimp and leave for dry.
4. Place the shrimp, red onion, celery, lemon juice, salt, pepper, mayonnaise, mustard and dill in a bowl.
5. Toss gently to coat.
6. Serve.

3. Creamy chicken pasta - Don't miss out this crazy recipe

Calories intake: 327
Cooking time: 35 mins
Servings: 1
Method: Pressure cooker.

1 tsp oil.
2 garlic cloves chopped.
1 tsp butter.
8 oz half-cut mushrooms.
2 chicken breasts and cut down into 1/2 inch pieces.
1 can of chicken stock.
1 cup milk or cream.
1 lbs pasta.
8 oz mashed cheese.
basil, chiffonade (garnish)
black pepper (garnish)

Directions to cook:

1. Spray some oil and butter and garlic in the pressure cooker which you bought at discount.
2. Fry a bit.
3. Add mushroom and fry for 2-3 min by spatula.
4. Add the chicken, stock, pasta, and cream.
5. Close the lid.
6. Cook for 5 mins.
7. Release the pressure and open the lid.
8. Stir furiously.
9. Garnish with basil and black pepper.

4. Salmon wrap - Super Protein Lunch

Ah salmon, the love towards you is not expressible.

Calories intake: 345
Protein: 21 g
Cooking time: 5 min
Required cookware: Tortilla maker

2 tortilla
2 tsp mayonnaise.
1/2 tsp sriracha sauce.
1/2 cup baby spinach.
1/4 cup chopped mushrooms.
2 oz canned wild salmon.
1/4 cup pickles.

Note: You can choose any flour to make tortillas.
Note: You have full freedom to choose pickle of your desire.
Note: You can buy ready-made tortillas from the market instead of cooking own.

How to cook?

1. Take mayonnaise and sriracha and stir together in a bowl until it becomes really smooth.
2. Spread above mixture over tortillas.
3. Topped with spinach, mushrooms, salmon and pickles.
4. Fold in a roll style.
5. Serve.

5. Lentil Burger:

Imagine cheating with your diet plan and still healthy. I mean this burger is not junk, infect it is nutritious.
Nutrition intakes: 349.
Cooking time: 40 min
Serving: 4
Cookware: Only pan

3 tsp red wine vinegar.
3/4 tsp kosher salt.
2 cups red cabbage shredded.
4 tsp oil.
1/2 cup chopped yellow onion,
1 tsp sesame seeds.
1/4 cup tahini paste.
1/2 tsp pepper.
1/2 tsp ground cumin.
8 oz pre-cooked lentils.
1/2 cup chopped carrot.
1/4 cup cilantro shredded.
3 tsp Greek yogurt.
2 tsp lemon juice.
1./2 small garlic clove.
4 hamburger buns toasted

Cooking instruction:

1. Combine 1/2 tsp salt, vinegar, and cabbage in a bowl. Let stand for 10 min.
2. Heat up a pan with oil. Add onion and saute 3 min.
3. Place remaining salt, tahini, cumin, pepper and lentils in a food processor or you can also chop by hands.
4. Combine lentil mixture, cooked onion, carrot, and cilantro bowl.
5. Divide and shape mixture into 4 patties (3 oz each)
6. Heat remaining 1 tsbp oil in a pan.
7. Add patties and cook for 4 min each side.
8. Combine remaining yogurt, juice, garlic, 2 tsp tahini in a bowl.
9. Stir in water, 1 tsp at a time so that sauces reaches its final consistency.
10. Lay out the yogurt over cut sides of buns.
11. Add patties on the bottom halves and cabbage on the top halves.

Note: You can use the toaster oven to toast buns or just regular toaster.


Try these quick making recipes in your lunch and due to a light meal, you're never feeling lazy in the office.
All of the above food items produce enough 1 meal of calories for your body and cover your daily nutrients needs.

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