Lunch Recipes
Thursday, August 4, 2011
, Posted by Msry 7or at 11:58 AM
Lentil Bolognese
1. Heat a pan over low heat, add the oil and garlic, and cook, stirring until golden brown. Add all the vegetables, except the mushrooms, increase the heat to medium, and cook, stirring occasionally, for 10-12 minutes, or until softened and there is no liquid from the vegetables left in the pan. Add the mushrooms.
2. Increase the heat to high, add the wine, and cook for 2 minutes. Add the thyme and juice from the tomatoes and cook until reduced by half.
3. Add the lentils and pepper, stir in the tomatoes, and cook for an additional 3-4 minutes.
4. Meanwhile, cook the spaghetti according to the instructions on the package.
5. Remove the pan from the heat and stir in the lemon juice, sugar, and basil.
6. Serve the sauce with the cooked spaghetti, garnished with basil sprigs.
2. Increase the heat to high, add the wine, and cook for 2 minutes. Add the thyme and juice from the tomatoes and cook until reduced by half.
3. Add the lentils and pepper, stir in the tomatoes, and cook for an additional 3-4 minutes.
4. Meanwhile, cook the spaghetti according to the instructions on the package.
5. Remove the pan from the heat and stir in the lemon juice, sugar, and basil.
6. Serve the sauce with the cooked spaghetti, garnished with basil sprigs.
25 mins to prepare, 20 mins to cook
Serves: 4
Ingredients
1tsp canola/vegetable oil
1 tsp crushed garlic
1 oz/25g, peeled weight, onion, finely chopped
1 oz/25g leek finely chopped
1 oz/25g celery, finely chopped
1 oz/25g seeded, finely chopped, green bell pepper
1 oz/25g, finely chopped, peeled weight, carrot
1 oz/25g finely chopped, zucchini
3 oz/85g flat mushrooms, diced
4 tbsp red wine
pinch of dried thyme
14 oz/400g canned tomatoes, chopped, strained, and juice and pulp reserved separately
4 tbsp dried Puy lentils, cooked
2 tsp lemon juice
pepper
3 tbsp chopped fresh basil
5 oz/140g dried spaghetti
1 tsp sugar
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1 tsp crushed garlic
1 oz/25g, peeled weight, onion, finely chopped
1 oz/25g leek finely chopped
1 oz/25g celery, finely chopped
1 oz/25g seeded, finely chopped, green bell pepper
1 oz/25g, finely chopped, peeled weight, carrot
1 oz/25g finely chopped, zucchini
3 oz/85g flat mushrooms, diced
4 tbsp red wine
pinch of dried thyme
14 oz/400g canned tomatoes, chopped, strained, and juice and pulp reserved separately
4 tbsp dried Puy lentils, cooked
2 tsp lemon juice
pepper
3 tbsp chopped fresh basil
5 oz/140g dried spaghetti
1 tsp sugar
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Tabbouleh Salad
1. Cover the bulgur wheat with boiling water in a large bowl. Stir and let it stand for about 20-25 minutes or until the bulgur is tender but still retains some bite. Drain well.
2. Transfer to a serving bowl and let it cool slightly. Add the tomatoes, cucumber, and scallions and toss until combined. Stir in the herbs.
3. Mix together the lemon juice and olive oil to make the dressing and put it over the salad. Mix well with a spoon, then season with salt and pepper to taste.
4. If serving with the provolone, heat a stovetop grill pan until hot. Place the provolone on the pan and cook for about 2-3 minutes, turning halfway. Serve the provolone on top of the tabbouleh.
2. Transfer to a serving bowl and let it cool slightly. Add the tomatoes, cucumber, and scallions and toss until combined. Stir in the herbs.
3. Mix together the lemon juice and olive oil to make the dressing and put it over the salad. Mix well with a spoon, then season with salt and pepper to taste.
4. If serving with the provolone, heat a stovetop grill pan until hot. Place the provolone on the pan and cook for about 2-3 minutes, turning halfway. Serve the provolone on top of the tabbouleh.
5 mins to prepare, 0 mins to cook
Serves: 2
Ingredients
2ripe bananas
2 tbsp low fat yogurt
1/2 cup skimmed milk
1/2 tsp vanilla extract
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2 tbsp low fat yogurt
1/2 cup skimmed milk
1/2 tsp vanilla extract
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Pasta With Cherry Tomatoes
1. Preheat the oven to 400F/200C
2. Bring a large pan of water to boil, add the leeks, and cook for 2 minutes. Add the butternut squash and cook for an additional 2 minutes. Drain in a colander.
3. Mix the curry paste with the oil in a large bowl. Toass the leeks and butternut squash in the mixture to coat thoroughly.
4. Transfer the leeks and butternut squash to a nonstick baking sheet and roast in the oven for 10 minutes until golden brown. Add the tomatoes and roast for an additional 5 minutes.
5. Meanwhile, cook the pasta according to the instructions on the package and drain
6. Put the sauce into a large pan and warm over low heat. Add the leeks, butternut squash, tomatoes, and cilantro and stir in the warm pasta. Mix thoroughly and serve.
2. Bring a large pan of water to boil, add the leeks, and cook for 2 minutes. Add the butternut squash and cook for an additional 2 minutes. Drain in a colander.
3. Mix the curry paste with the oil in a large bowl. Toass the leeks and butternut squash in the mixture to coat thoroughly.
4. Transfer the leeks and butternut squash to a nonstick baking sheet and roast in the oven for 10 minutes until golden brown. Add the tomatoes and roast for an additional 5 minutes.
5. Meanwhile, cook the pasta according to the instructions on the package and drain
6. Put the sauce into a large pan and warm over low heat. Add the leeks, butternut squash, tomatoes, and cilantro and stir in the warm pasta. Mix thoroughly and serve.
15 mins to prepare, 25 mins to cook
Serves: 4
Ingredients
51/2oz/150g baby leeks, cut into 3/4-inch slices
6 oz/175g, peeled weight,butternut squash, seeded and cut into 3/4 inch chucks
1 1/2 tbsp medium curry paste
1 tsp canola or veg oil
6 oz/175 cherry tomatoes
9 oz/250g dried pasta
1 1/4 cups White Sauce
2 tbsp chopped fresh cilantro leaves
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6 oz/175g, peeled weight,butternut squash, seeded and cut into 3/4 inch chucks
1 1/2 tbsp medium curry paste
1 tsp canola or veg oil
6 oz/175 cherry tomatoes
9 oz/250g dried pasta
1 1/4 cups White Sauce
2 tbsp chopped fresh cilantro leaves
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Cajun Chicken Salad
1. Make 3 diagonal slashes across each chicken breast. Put the chicken into a shallow dish and sprinkle all over with the Cajun seasoning. Cover and let chill for at least 30 minutes.
2. When ready to cook, brush a stove-top grill pan with the corn oil over the chicken. Heat the pan under high heat until it is very hot (sprinkle a few drops of water into the pan and look for immediate sizzle). Add the chicken and cook for 7-8 minutes on each side, or until thoroughly cooked. If it is still slightly pink in the center, cook for longer. Remove the chicken and set it aside.
3. Add the mango slices to the pan and cook for 2 minutes on each side. Remove and set aside.
4. Meanwhile, arrange the salad greens in a salad bowl and sprinkle over the onion, beet, radishes, and walnut halves.
5. Put the walnut oil, mustard, lemon juice, and salt and pepper in a screw-top jar and shake until well-blended. Pour over the salad and sprinkle with the sesame seeds.
6. Arrange the mango and salad on a serving plate and top with the chicken breast and a few salad greens.
2. When ready to cook, brush a stove-top grill pan with the corn oil over the chicken. Heat the pan under high heat until it is very hot (sprinkle a few drops of water into the pan and look for immediate sizzle). Add the chicken and cook for 7-8 minutes on each side, or until thoroughly cooked. If it is still slightly pink in the center, cook for longer. Remove the chicken and set it aside.
3. Add the mango slices to the pan and cook for 2 minutes on each side. Remove and set aside.
4. Meanwhile, arrange the salad greens in a salad bowl and sprinkle over the onion, beet, radishes, and walnut halves.
5. Put the walnut oil, mustard, lemon juice, and salt and pepper in a screw-top jar and shake until well-blended. Pour over the salad and sprinkle with the sesame seeds.
6. Arrange the mango and salad on a serving plate and top with the chicken breast and a few salad greens.
5 mins to prepare, 30 mins chilling, 15 mins cooking time
Serves: 4
Ingredients
4skinless, boneless chicken breasts, about 5 oz/140g each
4 tsp Cajun seasoning
2 tsp corn oil
1 ripe mango, peeled, seeded, and cut into thick slices
7 oz/200g mixed salad greens
1 red onion, thinly sliced and cut into half
6 oz/175 g cooked beet, diced
3 0z/85g radishes, sliced
3/8 cup walnut halves
4 tbsp walnut oil
1-2 tsp Dijon mustard
1 tbsp lemon juice
salt and pepper
2 tbsp sesame seeds
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4 tsp Cajun seasoning
2 tsp corn oil
1 ripe mango, peeled, seeded, and cut into thick slices
7 oz/200g mixed salad greens
1 red onion, thinly sliced and cut into half
6 oz/175 g cooked beet, diced
3 0z/85g radishes, sliced
3/8 cup walnut halves
4 tbsp walnut oil
1-2 tsp Dijon mustard
1 tbsp lemon juice
salt and pepper
2 tbsp sesame seeds
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Three Bean Salad
1. Arrange the salad greens in a salad bowl and set aside.
2. Thinly slice the onion, then cut it in half to form half moons and place them in a bowl.
3. Thinly slice the radishes, cut the tomatoes in half, and peel the beet and dice. Add to the onion with the remaining ingredients, except the nuts and cheese.
4. Put all of the ingredients for the dressing into a screw-top jar and shake until blended. Pour over the bean mixture, toss lightly, then spoon on top of the salad greens.
5. Sprinkle over the nuts and cheese and serve at once.
2. Thinly slice the onion, then cut it in half to form half moons and place them in a bowl.
3. Thinly slice the radishes, cut the tomatoes in half, and peel the beet and dice. Add to the onion with the remaining ingredients, except the nuts and cheese.
4. Put all of the ingredients for the dressing into a screw-top jar and shake until blended. Pour over the bean mixture, toss lightly, then spoon on top of the salad greens.
5. Sprinkle over the nuts and cheese and serve at once.
5 mins to prepare
Serves: 4-6
Ingredients
6oz/175g mixed salad greens, such as spinach, arugula and frisee
1 red onion
3 oz/85g radishes
6 oz/175g cherry tomatoes
4 oz/115g cooked beet
10 oz/280g canned cannellini beans, drained and rinsed
7 oz/200g canned red kidney beans, drained and rinshed
1/3 cup dried cranberries
1/4 cup roasted cashews
2 1/2 oz/70g feta cheese, crumbled
DRESSING
3 tbsp extra-virgin olive oil
1 tsp Dijon mustard
2 tbsp lemon juice
1 tbsp chopped cilantro
salt and pepper
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Source:fullfitness.net/recipes/lunch
1 red onion
3 oz/85g radishes
6 oz/175g cherry tomatoes
4 oz/115g cooked beet
10 oz/280g canned cannellini beans, drained and rinsed
7 oz/200g canned red kidney beans, drained and rinshed
1/3 cup dried cranberries
1/4 cup roasted cashews
2 1/2 oz/70g feta cheese, crumbled
DRESSING
3 tbsp extra-virgin olive oil
1 tsp Dijon mustard
2 tbsp lemon juice
1 tbsp chopped cilantro
salt and pepper
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Source:fullfitness.net/recipes/lunch
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