We are all far too familiar with the day-to-day struggle of deciding what to eat for lunch. Juggling the effort to eat clean with the need for convenience can be tricky, but luckily when it comes to anything wellbeing, the simpler the better. That’s why we’ve gathered three go-to lunch recipes that take very little prep time and leave you feeling nourished and healthy. Since variety is the spice of life, we’ve included a little bit of everything: a wrap, a salad, and a soup.
Grilled Chicken and Hummus Wrap
1 1/2 lbs bonless skinless chicken breasts (or sub for rotisserie chicken)
Salt and freshly ground black pepper
6 Tbsp Greek vinaigrette dressing
3/4 cup hummus
3 cups chopped romaine lettuce
2 medium tomatoes, diced
1 medium cucumber, peeled and diced
1/2 cup crumbled feta cheese
Whole wheat tortillas
- Preheat a grilled over medium-high heat to 425 degrees. Pound chicken to an even thickness using the flat side of a meat mallet.
- Brush chicken breasts lightly with about 1 Tbsp olive oil, season with salt and pepper.
- Brush grilled grates lightly with oil, and grill chicken, rotating once halfway through cooking, until it registers 165 in center on an instant read thermometer, about 6 – 8 minutes.
- Transfer to a plate, cover with foil, let rest 10 minutes then dice into cubes. Transfer chicken to a bowl, pour vinaigrette over chicken and toss to evenly coat.
- To assemble wraps spread about 3 Tbsp hummus over each tortilla, top with chicken, lettuce, tomatoes, cucumber and feta cheese and wrap tortillas.
Kale and Cauliflower salad
1 lb. cauliflower florets
2 tbsp. extra virgin olive oil
1/4 c. lemon juice
3 tbsp. extra virgin olive oil
1 bunch kale, ribs removed, chopped
1/4 small red onion, very thinly sliced
1/3 c. crumbled feta cheese
1/3 c. golden raisins
1/3 c. pine nuts
- On a large rimmed baking sheet, toss cauliflower florets with olive oil and 1/8 teaspoon each of salt and pepper. Roast in 450°F oven for 25 minutes, or until stems are tender.
- In large bowl, whisk lemon juice, olive oil and 1/2 teaspoon salt. Toss kale with dressing. Let stand at least 5 minutes.
- To kale, add cooked cauliflower, onion, feta cheese, golden raisins and toasted pine nuts. Toss until well combined.
Chipotle Lentil Chili
2 chipotles in adobo
2 cloves garlic
1/2 c. sun-dried tomatoes
1 (28 oz.) can whole peeled tomatoes
1 tbsp. oil
1 medium onion, chopped
1 medium green pepper, chopped
1 tbsp. chili powder
4 c. lower-sodium broth
2 c. brown lentils
1/2 tsp. salt
Avocado, for serving
Cheddar, shredded, for serving
Cilantro, for serving
Tortilla Chips, for serving
- In food processor, puree chipotles, garlic, sun-dried tomatoes; pulse in whole peeled tomatoes until chopped.
- In pressure cooker in oil on medium, cook onion, green pepper, and chili powder. Add tomato mixture, broth, brown lentils, and salt. Lock lid; cook under high pressure 12 minutes. Release pressure.
- Serve with avocado, cheddar, cilantro, tortilla chips.