Tag Archives: lunch

Apple Chicken Salad

Lunch is one of the hardest meals of the day for me. I want to eat healthy, preferably without cooking. I don’t want to use up my leftovers most of the time. I want something quick. And obviously, it has to be delicious.

Various types of chicken salad have become a bit of a go to for me. I can use it on crackers, as a sandwich, as lettuce wraps, or on a salad. It gives me several days of lunch with one day of effort. All wins. And it is tasty.

Apple Chicken Salad (Serves 4)

Apple Chicken Salad

1 can of chicken, drained well
1 apple, chopped small
¼ cup walnuts, chopped
2 tablespoons blue cheese
¼ cup mayo
2 tablespoons dijon mustard

1. Mix all ingredients until well combined.

Nutritional information (amount per serving):

Calories: 165
Protein: 11 g
Fat: 10 g
Saturated fat: 3 g
Cholesterol: 19 mg
Carbohydrates: 8 g
Fiber: 2 g
Sodium: 335 mg

Recipe notes: There are lots of ways to serve this, as I mentioned above.

Advertisements

Leave a comment

Filed under Recipes

Eiffel Tower Salad

Earlier this summer, I had the amazing opportunity to go to Paris. I went for a few days back in college, so it wasn’t my first trip. But it was fun to go with adults and not with a college mind set. Art and museums and culture were very exciting, but delicious FOOD was high on my priority list. And Paris delivered (of course).

This salad blew my mind away. I got it at a little restaurant right next to the Eiffel Tower. Everything about it was just amazing. This is my best recollection of it. Enjoy!

Eiffel Tower Salad (Serves 1)

Eiffel Tower Salad

2 cups spinach or mixed greens
⅓ cup chopped tomatoes
1 inch of cucumber, sliced thin
½ cup cooked and chilled green beans (see note)
1 ounce blue cheese
1 hardboiled egg, sliced (optional)
2 tablespoons light honey mustard dressing

1. Layer ingredients, top with dressing. Serve immediately.

Note on green beans: While you could use canned green beans, they are among my absolute least favorite foods in the whole world. To be delicious and authentic, you want fresh green beans. Cook these for 2-3 minutes (just until they turn bright green) in boiling water. Then remove and put in ice water to stop the cooking. Chill until ready to use. You want the green beans cold.

Nutritional Information:

Calories: 293
Protein: 16 gm
Fat: 17 gm
Saturated Fat: 7 gm
Cholesterol: 207 mg
Carbohydrates: 21 gm
Fiber: 4 gm
Sodium: 694 mg

Source: my memory from a restaurant in France

Leave a comment

Filed under Recipes

Salsa and Egg Avocado Toast

What is your opinion on hard-boiled eggs? Growing up, I never cared for them much. In college, I rediscovered them somehow and was hooked. My husband won’t touch them. My kids were mildly interested when we were dyeing our Easter eggs, but quickly lost interest.

If you are in the positive camp but are looking for some more “creative” ideas, look no further. I love this avocado toast. It is great for a quick breakfast or lunch. Go peel some colorful eggs and enjoy!

Salsa and Egg Avocado Toast (Serves 1*)

Salsa and Egg Avocado Toast

2 slices whole wheat bread
1 avocado, smashed
2 hard-boiled eggs, sliced
1 ounce cheddar cheese, crumbled
2 tablespoons salsa

1. Toast bread to desired degree of doneness.
2. Spread avocado over toast. Top with egg, cheese, and salsa.

Nutritional Information:

Calories: 755
Protein: 32 gm
Fat: 52 gm
Saturated Fat: 13 gm
Cholesterol: 401 gm
Carbohydrates: 47 gm
Fiber: 18 gm
Sodium: 861 mg

Recipe Notes: This makes a BIG serving. I would likely recommend starting with just one toast. But I HATE recipes that use up half of something (like an avocado) that doesn’t save particularly well. And the size of cheese is really easy to use up pre-sliced sandwich cheese. So I know the nutrition looks a bit crazy – mostly due to the avocado. Just take a deep breath and remember avocados have healthy fats.

Leave a comment

Filed under Recipes

Find something healthy AND delicious!

One meal I really try to be conscious about what I’m eating is lunch. For me, lunch is an easy meal to just eat junk or graze through random leftovers. It is also an easy meal for me to get some servings of vegetables in, if I make a conscious effort.

I’ve found lots of easy ways of putting veggies in my lunch.

-Having carrot and celery sticks for dipping in peanut butter or ranch ready to go.
-Throwing leftovers on top of a bed of greens for a salad.
-Microwaving some spinach down and mixing that into whatever else I’m eating.
-Mixing some microwaved frozen mixed veggies into my noodles or soup.

However, over time, I’ve realized something very important. It has to taste good! If it doesn’t, I won’t eat it. Today, I mixed a random assortment of stuff from my fridge onto some lettuce. I was trying to clean out my fridge, so it was an odd mix. Usually that works out ok. Today, not so much. And guess what? I ate about half and threw the rest away.

My point is: don’t buy a bunch of food you don’t like just because it is healthy. Find the “healthy” foods (fruits, veggies, whole grains) that you enjoy and focus on those. Eating healthy should still be delicious and enjoyable!

Happy eating!

Leave a comment

Filed under Nutrition

Hummus Pasta

Today is a quick post about a quick, delicious lunch I discovered last week. I was looking at a fridge full of random leftovers and needed something new to eat. I gave this random idea a try, after some googling to make sure I wasn’t insane, and it was crazy good. And it got tons of veggies in me, which always makes me happy at lunch.

Hummus may sound like an odd “sauce” for pasta, but it works really well. It gives flavor and creaminess with no added work. This is more of an idea recipe than exact instructions. And as the idea was for lunch, I’m giving a single serving. Feel free to scale up each portion for more people.

Please pardon the slightly blurry picture. Apparently I was in a hurry to eat!

Hummus Pasta

Hummus Pasta

1 ½ cups chopped vegetables (broccoli, sugar snap peas, cauliflower, grated carrots, zucchini, etc)
1 cup tortellini pasta
2 tablespoons hummus (I used roasted red pepper, but use whatever flavor you like)
2-3 ounces shredded meat, optional
handful of cherry/grape tomatoes
2 tablespoons feta cheese

1. Boil water in a medium saucepan. Add vegetables and cook for 3-5 minutes or until basically as tender as you want them.

2. Add in pasta and meat. Cook according to pasta package directions.

3. Drain, reserving a little of the cooking water. Mix hummus into pasta and vegetables. Add cooking water a teaspoon at a time as needed to thin the hummus to coat everything. Top with tomatoes and cheese. Enjoy!

Recipe Notes: Use whatever vegetables you have on hand. A frozen blend would work well here as well. Just make sure it isn’t something that will cook for a long time, like big hunks of carrots. You could also use regular pasta, rather than tortellini. I’d just put the noodles in at the same time as the vegetables then. You want everything to finish cooking at about the same time.

Source: original recipe

1 Comment

Filed under Recipes

Sugary death match: Jelly vs Nutella

_74914115_nutella_624

 

I have a confession to make. I only started eating peanut butter about 4 years ago. That may seem really strange, but it’s true. Hope glimmered in my life back in 2011/2012, and I have since come around. I still am not as big a fan as many people, particularly of peanut butter and chocolate. Which brings us to today’s topic.

We all know the classic peanut butter and jelly sandwich. Most kids love them. Recently, I’ve had more and more mom friends talk about giving their children peanut butter and nutella sandwiches. At first, my nutrition mind screamed, “A chocolate sandwich?” But then I thought for a minute and realized jelly is basically pure sugar. Outside of taste, I wondered if there really is a difference.

Today, I’m breaking down the nutrition for you. Here’s the sandwich: 2 slices of whole wheat bread, 1 tablespoon of crunchy peanut butter (because creamy is not delicious), and 1 tablespoon of grape jelly OR nutella. All nutrients are in grams, except calories. Ready:

Nutrients       Peanut Butter and Jelly             Peanut Butter and Nutella    
Calories 311 355
Carbohydrates           45 42
Sugars 15 14
Fat 10 16
Protein 12 13

To me, these numbers aren’t incredibly different. I have heard parents argue that there is less sugar and more protein in nutella. While that technically is true in the numbers, one gram either way doesn’t get me excited. The biggest difference is really in calories, which also isn’t huge. In the end, it really comes down to what your child will eat. Either is a decent, if not perfect choice. But don’t try to justify that one is better than the other. Just own it for what it is, the sandwich your child prefers. Happy eating and parenting!

Have any nutrition questions? Need help with meal planning or a special dietary need? Send your questions to me at kimberlykmarsh(at)gmail(dot)com, and I will answer them in upcoming posts!

Leave a comment

Filed under Nutrition

Cauliflower Quesadillas and Happy Registered Dietitian Day!

Happy Registered Dietitian Day!  The second Wednesday of March is this special day we get to celebrate the RDs in our lives.  So hug or high five any RDs you know today.  To learn more about what it means to be an RD, read here.

At first glance, this recipe sounds like something only an RD would eat.  Who would mess with delicious, cheesy quesadillas by adding cauliflower?  Even I was skeptical, but I was curious enough to try them.  Besides cauliflower was on sale that week, and my little girl was on a huge quesadilla-eating streak.  If this got some veggies in her in the process, it seemed like a win.

These quesadillas were quite possibly the best veggie quesadilla I’ve tried, and I’ve tried a lot.  It struck the perfect balance between “this tastes like vegetables and being good for me” and “yummy quesadilla”.  Even my daughter was fooled for a few bites, although the game was up once a few pieces of cauliflower fell out of her tortilla.  Enjoy!

Charred Cauliflower Quesadillas (Makes 6 quesadillas)

IMG_6281label

1 poblano chile
1 small head of cauliflower, chopped into 1 inch chunks
1 ½ tablespoons olive oil, divided
¼ teaspoon salt
½ teaspoon black pepper
1 small onion, diced
1 clove garlic, minced
1 large tomato, diced
1 cup spinach leaves
3 green onions, thinly sliced
1 tablespoon lime juice
1 ½ cups monterey jack cheese, shredded
12 whole grain tortillas

1. Heat broiler on high. Char poblano under high heat, rotating as skin blisters. Transfer to a bowl once all sides are blistered. Cover bowl with foil tightly, and let rest for about 5 minutes. When cool enough to handle, peel off as much skin as will come off easily. Remove stem and seeds. Place on cutting board.

2. Toss cauliflower with 1 tablespoon olive oil, salt, and pepper. Heat a large, heavy fry pan over high heat until almost smoking. Add cauliflower, and let it cook until beginning to char, but not mushy. Turn pieces to char all sides evenly. Total cooking time will be about 10 minutes, depending on heat of pan and size of cauliflower. Add to cutting board.

3. Return pan to medium-high heat. Add remaining ½ tablespoon olive oil. Saute onion for 3-5 minutes, or until beginning to soften. Add garlic and tomato. Cook for 3-5 minutes, until most of liquid is evaporated. Add spinach and continue to cook until spinach is wilted. Remove from heat.

4. On cutting board, coarsely chop cauliflower and poblano together. Cauliflower chunks should be no bigger than ½ inch. Poblano pieces need to be small enough to be incorporated throughout. Add to onion mixture. Stir in green onions and lime juice. Mix until combined.

5. Heat a skillet over medium to medium-high heat. Working in batches, make quesadillas. Place one tortilla on skillet. Sprinkle 2 tablespoons of cheese evenly over the surface. Top with 1/6 of vegetable mixture. Sprinkle with 2 tablespoons of cheese (you will use ¼ cup cheese per quesadilla). Top with another quesadilla. Flip when bottom tortilla is browned and cheese is melting. Cook on other side until browned and all cheese is melted. Serve immediately.

Nutritional Information (Amount per quesadilla):

Calories: 423
Protein: 16 g
Fat: 21 g
Saturated Fat: 10 g
Cholesterol: 27 mg
Carbohydrates: 49 g
Fiber: 6 g
Sodium: 708 mg

Recipe Notes: I added onion, tomato, and spinach to the original recipe. I did make some quesadillas without that, to test the original. While the original was good, this version was much better. The onion and tomato really brought home the “mexican” flavor and helped hide the “vegetable” flavor.

Source: adapted from Smitten Kitchen

1 Comment

Filed under Recipes