If you’re looking to switch up your lunch for the summer months, you’ve landed in the right place. Here are 5 quick and easy lunches that are easy to make, packed with nutrients, and won’t break your budget.
Curried Chicken Bowls
1 cup cooked brown rice
1 cup cooked quinoa
1-pound cooked Curried Chicken
¼ cup chopped fresh cilantro
¼ cup thinly sliced scallions
Combine rice and quinoa; divide among 4 single-serving containers with lids. Top with chicken, cilantro and scallions, dividing evenly. Seal the containers and refrigerate for up to 4 days.
Turkey BLT Wrap
1 8-inch whole-wheat flour tortilla
1 tablespoon mayonnaise
1 large piece green leaf lettuce
2 ounces deli turkey
4 slices plum tomato
1 strip cooked bacon
Spread mayonnaise on the tortilla and top with lettuce, turkey, tomato and bacon. Roll closed and cut in half.
Chicken-Salad Stuffed Avocados
1-pound boneless, skinless chicken breast
1/3 cup low-fat plain Greek yoghurt
¼ cup mayonnaise
1 tablespoon chopped fresh tarragon or 1 teaspoon dried
¾ teaspoon salt
½ teaspoon ground pepper
1 cup diced celery
1 cup seedless red grapes, halved (optional)
¼ cup toasted chopped pecans
2 firm ripe avocados, halved and pitted
Place chicken in a large saucepan and add enough water to cover. Bring to a simmer over medium heat. Reduce heat to maintain a simmer, cover and cook until the chicken registers a 165F with an instant-read thermometer, 12 to 15 minutes. Transfer to a cutting board and let stand until cool enough to handle, then chop and shred. Refrigerate until cold, about 30 minutes.
Combine yoghurt, mayonnaise, tarragon, salt and pepper in a large bowl. Add the cold chicken, celery, grapes (if using) and pecans; stir to combine.
To serve, fill each avocado half with about ½ cup chicken salad.
Vegan Buddha Bowl
1 medium sweet potato, peeled and cut into 1-inch chunks
3 tablespoons extra-virgin olive oil, divided
½ teaspoon salt, divided
½ teaspoon ground pepper, divided
2 tablespoons tahini
2 tablespoons water
1 tablespoon lemon juice
1 small garlic clove, minced
2 cups cooked quinoa
1 15-ounce can chickpeas, rinsed
1 firm ripe avocado, diced
¼ cup chopped fresh cilantro or parsley
Preheat oven to 425F
Toss sweet potato with 1 tablespoon oil and ¼ teaspoon each salt and pepper in a medium bowl. Transfer to a rimmed baking sheet. Roast, stirring once, until tender, 15 to 18 minutes.
Meanwhile, whisk the remaining 2 tablespoons oil, tahini, water, lemon juice, garlic and the remaining ¼ teaspoon each salt and pepper in a small bowl.
To serve, divide quinoa among 4 bowls. Top with equal amounts of sweet potato, chickpeas and avocado. Drizzle the tahini sauce and sprinkle with parsley (or cilantro).
Chicken & Apple Kale Wraps
1 tablespoon mayonnaise
1 teaspoon Dijon mustard
3 medium kale leaves
3 ounces thinly sliced cooked chicken breast
6 thin red onion slices
1 firm apples, cut into 9 slices
Mix mayonnaise and mustard together in a small bowl. Spread on kale leaves. Top each leaf with 1-ounce chicken, 2 slices onion and 3 slices apple. Roll each leaf into a wrap. a