Light and Healthy Lunches to Stay Energized in the Afternoons

Transcription

1 Light and Healthy Lunches to Stay Energized in the Afternoons Whether we spend our days at home or in an office, few of us like to be weighed down by a heavy lunch, or go to too much trouble when we re usually just making food for one. In many countries, lunch is the biggest meal of the day, but often in those same regions, everything shuts down in the afternoon for a few hours so everybody can sleep off their feasts! Just like at dinnertime, I like my lunches quick and healthy. Unlike dinners, I m happy to eat the same lunch nearly every day I generally favor nonfat Greek yogurt with fresh or dried berries and with whole grain muesli or granola on top, or a small portion of leftovers from the previous night s meal. Since I m short on lunch ideas, I asked some of my friends and family to share their favorite lunches. Be forewarned if you haven t eaten yet, these appetizing suggestions will get your tummy rumbling! Meals on a Roll: Top fresh bread with vine-ripened tomato slices, mozzarella cheese, and fresh basil, or, top tomato slices with Cheddar or Swiss cheese and put it under the broiler Mash 1/2 an avocado on wheat bread, and drizzle it with fresh lemon juice, salt and pepper Top half a bagel with hummus, sliced tomato, fresh basil, salt and pepper Layer sliced Cheddar cheese, turkey and pesto sauce on whole grain bread Fill a whole wheat tortilla with beans, cheese and salsa and heat it in the microwave Make a quesadilla with Cheddar cheese, sliced avocado, baby spinach and salsa Meals in a Bowl: Mix a can of tuna with chopped raw vegetables and drizzle it with olive oil and vinegar Eat chicken, tuna or egg salad with endive leaves, celery, or pita chips as the spoon Top a green salad with pistachios, halved grapes, crumbled Gorgonzola cheese, and balsamic vinaigrette dressing Drizzle olive oil and vinegar over raisins, cashews, roasted chicken and sliced avocado Top whole grain cereal or muesli with skim milk and fresh berries, sliced bananas or raisins We d love you to add your ideas for quick and healthy lunches in the comments below. Your comment will also enter you into the drawing for this week s Scramble Healthy Eating Challenge. Copyright 2013 The Six O'Clock Scramble page 1 / 7

2 Hearty Beef Stew Prep: 25 minutes Cook: 1 hour and 30 minutes Total: 1 hour and 55 minutes # of Servings: 8 Serving Size: about 1 1/2 cups I know it s a departure for The Scramble, but once in a while it s fun to make a rich, slow-cooking stew. If weekdays are too hectic, you can make this easy recipe on the weekend and enjoy it during the busy week. Or, put it in your slow cooker in the morning and have it ready when you get home in the evening (see slow cooker directions below). Feel free to substitute other root vegetables like turnips and parsnips for the carrots and potatoes. Serve it with whole grain bread. 1 1/2 lbs. beef chuck, cut into 1-inch cubes 1/2 cup flour 2 Tbsp. vegetable oil 1 yellow or white onion, diced 1 cup reduced-sodium beef broth 8 oz. tomato sauce Ingredients for side dish - Whole Grain Bread 1 loaf whole grain bread 1/2 cup red wine, (or use tomato juice with a splash of balsamic vinegar) 1 Tbsp. Worcestershire sauce 1/2 tsp. salt 1 tsp. dried thyme 3 carrots, peeled and sliced 3 red potatoes, cut into 1-inch pieces Dredge the meat in the flour and reserve 1 Tbsp. of the flour. Heat the oil over medium heat in a large stockpot and brown the meat in a single layer, flipping it once or twice, until it is almost cooked through, 6-8 minutes. Reduce the heat if it is getting too brown. Remove the meat from the pan and add the onions and 1 Tbsp. flour. Sauté the onions for about 5 minutes until they begin to brown. Return the meat to the pot and add the broth, tomato sauce, wine or juice, Worcestershire, salt and thyme. Bring it to a boil, reduce the heat, and cover it. Simmer it for minutes. Add the carrots and potatoes and cover and simmer the stew for 45 minutes more, until the meat and vegetables are tender. (Meanwhile, warm the bread, if you are serving it.) Serve it right away or refrigerate it for up to 3 days, or let it cool and freeze it for up to 3 months. Slow Cooker Directions: Place the carrots and potatoes in the slow cooker. Dredge the meat in the flour and reserve 1 Tbsp. of the flour. Heat the oil over medium heat in a large skillet and brown the meat in a single layer, flipping it once or twice. Remove the meat from the pan and add it to the slow cooker on top of the vegetables. Add the onions and 1 Tbsp. flour to the skillet. Sauté it for about 5 minutes until the onion starts to brown. Remove the onions from the pan and add them to the slow cooker on top of the meat and vegetables. Add 2 cups broth or 1 cup broth and 1 cup water (rather than 1 cup broth above), tomato sauce, wine or juice, Worcestershire and thyme to the skillet and warm through while scraping up brown bits from the bottom of the pan. Pour the mixture over the meat and vegetables. Cook for 8-10 hours on low setting, or 4-5 hours on high. Add extra broth or water during cooking if it looks too thick. Do Ahead or Delegate: Cut and refrigerate the beef, dice the onion, peel and slice the carrots, cut the potatoes and store them covered with water to prevent browning, combine the beef broth through the thyme, or fully prepare and refrigerate or freeze the stew. Flavor Booster: Season the stew with salt and black pepper, and serve it with hot pepper sauce, such as Tabasco. Tip: Use tongs or a spatula to flip the meat while browning. Using a fork or other sharp object to puncture the meat will release its flavorful juices. Serve with Whole Grain Bread Serve it with a loaf of whole grain bread. Warm it in a 300 degree oven for 5 8 minutes, if desired. Nutritional Information Per Serving (% based upon daily values): Calories 300, Total Fat: 20g, 31%; Saturated Fat: 7g, 35%; Cholesterol: 60mg, 20%; Sodium: 396mg, 16%; Total Carbohydrate: 9g, 3%; Dietary Fiber: 2g, 8%; Sugar: 3g; Protein: 18g Nutrition with side dish(es): Calories 410, Total Fat: 22g, 34%; Saturated Fat: 7g, 35%; Cholesterol: 60mg, 20%; Sodium: 576mg, 24%; Total Carbohydrate: 29g, 10%; Dietary Fiber: 5g, 20%; Sugar: 6g; Protein: 22g Weight Watcher Points: 8 - Weight Watcher Points(+Sides): 10 Copyright 2013 The Six O'Clock Scramble page 2 / 7

3 Baked Panko Shrimp with Oregano and Garlic Prep + Cook: 30 minutes # of Servings: 4 This dish, a staple in the home of Scramble VP Betsy Goldstein, has all the rustic Italian flavors that I love, and makes the house smell fantastic while it s cooking. You could easily serve it to company - to make it look more elegant for guests scatter some freshly chopped parsley over the finished dish. Scramble recipe tester Kim Jackson effused, I can't wait to have the leftovers for lunch! This is a definite keeper! Serve it with steamed rice and peas. 1 lb. large shrimp, peeled and deveined 1 lemon, juice only, 2-3 Tbsp. 2 Tbsp. butter 2 Tbsp. extra virgin olive oil 1 tsp. dried oregano Ingredients for side dish - Steamed Rice and Peas 1 1/2 cups quick-cooking brown or regular white rice 1 cup frozen peas 1 Tbsp. salt-free Italian seasoning, (or use dried parsley) 3 Tbsp. grated Parmesan cheese 1 Tbsp. minced garlic, (5-6 cloves) 1/2 cup panko bread crumbs 1/4 tsp. salt (optional) 1 Tbsp. reduced-sodium soy sauce (use wheat/gluten-free if needed) (optional) Preheat the oven to 350 degrees (and preheat the broiler if it is separate from the oven). In an 8 x 8-inch baking dish, toss the shrimp with the lemon juice, and arrange the shrimp evenly over the bottom of the dish. In a medium microwave-safe bowl, melt the butter. Add the remaining ingredients to the bowl with the butter and stir gently to combine. Spread the mixture evenly over the shrimp. Bake it for minutes until the shrimp are cooked through. (Meanwhile, prepare the rice and peas, if you are serving them.) Transfer the dish to the broiler for 1 2 minutes until the topping turns golden brown (be careful not to let it scorch!). Serve it immediately. Slow Cooker Directions: In the slow cooker, toss the shrimp with the lemon juice, and arrange the shrimp evenly over the bottom of the dish. Prepare topping as directed, and spread evenly over shrimp. Cook on low for 2 1/2-3 hours, until shrimp are pink. Do Ahead or Delegate: Peel and devein the shrimp if necessary, juice the lemon, grate the Parmesan cheese, if necessary, and combine it with the oregano and Italian seasoning, peel the garlic. Flavor Booster: Season it with freshly ground black pepper and top it with fresh parsley before serving. Tip: As shrimp can be a bit costly, I often purchase it when it's on sale at my store and then freeze it until I need it. Raw shrimp can be frozen for 4-6 months. Serve with Steamed Rice and Peas Cook the rice according to the package directions. Mix the frozen peas and a few shakes of salt or soy sauce into the rice while it is still hot, stir and cover it for 1-2 minutes so the peas thaw. Nutritional Information Per Serving (% based upon daily values): Calories 290, Total Fat: 16g, 24%; Saturated Fat: 6g, 28%; Cholesterol: 191mg, 63.5%; Sodium: 258mg, 11%; Total Carbohydrate: 11g, 3.5%; Dietary Fiber: 1g, 2%; Sugar: 1g; Protein: 26g Nutrition with side dish(es): Calories 480, Total Fat: 17g, 26%; Saturated Fat: 6g, 28%; Cholesterol: 191mg, 63.5%; Sodium: 352mg, 15%; Total Carbohydrate: 50g, 16.5%; Dietary Fiber: 5g, 19%; Sugar: 3g; Protein: 32g Weight Watcher Points: 8 - Weight Watcher Points(+Sides): 13 Copyright 2013 The Six O'Clock Scramble page 3 / 7

4 Sausage and Cabbage Saute with Tart Apples Prep + Cook: 25 minutes # of Servings: 4 Serving Size: about 1 1/2 cups I finally found a great way to incorporate beautiful purple cabbage into a Scramble dinner. It blends wonderfully with flavorful sausage and tart apples, and how often do you get to feed your family a purple dinner? Serve it with couscous with toasted pine nuts and currants. 1-2 Tbsp. extra virgin olive oil 12 oz. pre-cooked turkey kielbasa sausage, diced, or use meatless sausage 1/2 head red or purple cabbage, chopped 1/2 yellow or white onion, quartered and sliced 1 Granny Smith apple, cored and chopped 1/2 cup water 1 Tbsp. cider vinegar 1/4 tsp. salt, or to taste 1/8 tsp. black pepper, or to taste Ingredients for side dish - Couscous with Toasted Pine Nuts and Currants or Raisins 1 pkg. couscous 2 Tbsp. pine nuts, toasted 2 cups reduced-sodium chicken or vegetable broth (optional) 2 Tbsp. currants or raisins In a large stockpot or sauté pan with a tight fitting lid, heat the oil over medium heat. Add the sausage and sauté it for about 5 minutes until it starts to brown. Add the cabbage, onions, apples, water and vinegar, and stir to mix. Cover the pot and steam the mixture for 15 minutes, stirring once or twice, until the cabbage is tender. (Meanwhile, prepare the couscous, if you are serving it.) Season it with the salt and pepper and serve it immediately, or refrigerate it for up to 48 hours. Slow Cooker Directions: Reduce water to 1/4 cup. Add the sausage, cabbage, onions, apples, water and vinegar to the slow cooker, and stir to mix. Cook on high for 3-4 hours or on low for 6-8 hours. Do Ahead or Delegate: Dice and refrigerate the sausage, chop the cabbage, quarter and slice the onion, core and chop the apple and toss it with a little lemon juice to prevent browning, or fully prepare and refrigerate the dish. Flavor Booster: Add up to ¼ tsp. cayenne pepper instead of the black pepper or use spicy sausage such as chorizo instead of kielbasa. Add 2 Tbsp. raisins with the apples for a sweeter dish. Tip: While it may seem convenient, try to avoid putting your food prep knives in the dishwasher. The pressure of the water jets in the washer can cause your knives to knock into other utensils and eventually dull or damage the blades. Serve with Couscous with Toasted Pine Nuts and Currants or Raisins Prepare the couscous according to the package directions, using reduced-sodium chicken or vegetable broth or water. Stir the toasted pine nuts and currants or raisins into the hot prepared couscous and cover it until you are ready to serve it. Nutritional Information Per Serving (% based upon daily values): Calories 200, Total Fat: 10g, 15%; Saturated Fat: 3g, 13%; Cholesterol: 55mg, 18%; Sodium: 920mg, 38%; Total Carbohydrate: 14g, 5%; Dietary Fiber: 4g, 16%; Sugar: 11g; Protein: 16g Nutrition with side dish(es): Calories 396, Total Fat: 13g, 18%; Saturated Fat: 3g, 14%; Cholesterol: 55mg, 18%; Sodium: 928mg, 38%; Total Carbohydrate: 51g, 17%; Dietary Fiber: 6g, 25%; Sugar: 12g; Protein: 23g Weight Watcher Points: 5 - Weight Watcher Points(+Sides): 10 Copyright 2013 The Six O'Clock Scramble page 4 / 7

5 Gnocchi with Butternut Squash, Sage and Walnuts Prep + Cook: 25 minutes # of Servings: 6 Serving Size: about 1 1/4 cups I got the idea for this soothing dinner from our friend Andrea Berlowe Binder, who is a wonderful hostess and cook. The flavors and colors meld together beautifully for an elegant meal that takes hardly any time to prepare. I had just had a chance to observe my first walnut harvest in Northern California, so I decided to mix in those healthy and flavorful nuts to create an even more complex flavor and texture. Serve it with zucchini fries. 16 oz. gnocchi (potato dumplings, sold with pastas or frozen) 1 large shallot, peeled and diced 1/2 butternut squash, peeled, seeded, and diced into 3/4-inch 1/2 cup walnuts, broken into large pieces pieces (3 cups squash) 1/4 cup grated Parmesan cheese 2 Tbsp. butter 1/4 tsp. salt, or to taste 1 Tbsp. extra virgin olive oil 6 fresh sage leaves, coarsely chopped, or use 1/4-1/2 tsp. dried Ingredients for side dish - Zucchini Fries 2 zucchini 2 eggs, whites only 1/4 cup panko bread crumbs 1/4 cup cornmeal 1 Tbsp. grated Parmesan cheese 1 tsp. dried oregano 1 tsp. dried basil 1/4 tsp. salt 1 cup marinara or pizza sauce (Start the zucchini first, if you are serving it.) Prepare the gnocchi according to the package directions. Meanwhile, steam the squash with a couple of tablespoons of water in the microwave for 3 5 minutes until it is softened but not mushy. Drain it thoroughly. Heat a large heavy skillet over medium-high heat and add the butter and oil. When the butter turns brown at the edges, add the sage and shallots and cook, stirring frequently, for 1 2 minutes until they are lightly browned. Add the walnuts and squash and sauté it, stirring occasionally, for about 5 minutes until the squash starts to brown in spots. When the gnocchi is almost done cooking, remove ¼ cup of the cooking liquid. Drain the gnocchi and add it and the reserved cooking liquid to the pot with the squash, and stir gently to combine. Mix in the cheese and salt and serve it immediately. Slow Cooker Directions: Place diced squash, butter, olive oil, sage and shallot in slow cooker and cook on high for 3-4 hours, or on low for 7-8 hours, until squash is soft. Add walnuts and Parmesan cheese, and cook on low up to 1/2 hour more. Serve over cooked gnocchi. Do Ahead or Delegate: Peel, seed and dice the squash, chop the shallot, break the walnuts into pieces, grate the cheese, if necessary. Flavor Booster: Season the finished dish with freshly ground pepper. Tip: Gnocchi are small Italian dumplings typically made of potatoes and flour. They are great with a variety of sauces, both light and summery and heartier sauces for fall and winter. Serve with Zucchini Fries Heat the oven to 425 degrees. Spray a large baking sheet with nonstick cooking spray. Cut the ends off of the zucchini and slice them in quarters lengthwise (so you have 8 long strips), then cut each strip into 3 or 4 shorter pieces. Beat the egg whites in a shallow bowl until they are frothy. In another shallow bowl, combine the panko, cornmeal, cheese, salt, oregano and basil. Dip each zucchini strip into the egg whites, then into the panko mixture. Place them on the baking sheet, spray the tops with nonstick cooking spray, and bake them for 20 minutes, flipping once, until they are browned. Serve them with marinara sauce. Nutritional Information Per Serving (% based upon daily values): Calories 391, Total Fat: 17g, 26%; Saturated Fat: 4g, 19.5%; Cholesterol: 14mg, 4.5%; Sodium: 297mg, 12.5%; Total Carbohydrate: 59g, 19.5%; Dietary Fiber: 5g, 20.5%; Sugar: 5g; Protein: 11g Nutrition with side dish(es): Calories 467, Total Fat: 19g, 29%; Saturated Fat: 4g, 19.5%; Cholesterol: 14mg, 4.5%; Sodium: 412mg, 17%; Total Carbohydrate: 72g, 24%; Dietary Fiber: 7g, 27%; Sugar: 8g; Protein: 15g Weight Watcher Points: 11 - Weight Watcher Points(+Sides): 13 Copyright 2013 The Six O'Clock Scramble page 5 / 7

6 Grilled Cheese with Kale, Artichokes and Asiago Cheese Prep + Cook: 30 minutes # of Servings: 6 Grilled cheese for dinner is such a fun treat, and this version gets lots of veggies into your otherwise-decadent meal. The flavors are sophisticated so if you have picky eaters, try adding just a little bit of the filling, and using a milder cheese like Cheddar or mozzarella when you make their sandwiches. You can use any extra filling as a dip, burrito filling, or even as a spread for crackers. Scramble recipe tester Kathryn Howell Dalton said, Yes, yes, and more yes! Why on earth have I never put kale in a grilled cheese before? Serve it with a green salad with orange, avocado and goat cheese. 1 Tbsp. extra virgin olive oil 1 tsp. minced garlic, (about 2 cloves) oz. kale, leaves removed from stems, stems discarded, and leaves chopped 1/4 tsp. salt 1 tsp. balsamic vinegar 14 oz. canned artichoke hearts, drained and chopped 4-6 oz. Asiago cheese, grated (about 1 1/2 cups), or use another semi-hard cheese such as Parmesan 12 slices whole grain or sourdough bread 1/4 cup butter or margarine, softened Ingredients for side dish - Green Salad with Orange, Avocado, and Goat Cheese 1 head butter lettuce or other soft lettuce 1 oz. goat cheese, crumbled 1 orange 1 Tbsp. extra virgin olive oil 1/2 ripe avocado, diced 1 tsp. balsamic vinegar In a large heavy skillet over medium heat, heat the oil. Add the garlic and sauté it for about 30 seconds until it is fragrant, then add the kale and salt, tossing it with tongs to distribute the oil and garlic. Cover and steam it for about 5 minutes until the kale is wilted and tender, stirring it once. (Meanwhile, prepare the salad, if you are serving it.) Add the vinegar and the artichokes and cook for 2 more minutes until the artichokes are heated through. Stir in 1 cup of the cheese until it is melted, and remove it from the heat. Meanwhile, heat a separate skillet such as a cast iron skillet, grill pan or a large nonstick skillet over medium heat (these can also be made in a panini maker if you prefer). Spread the outsides of each piece of bread with about 1 tsp. butter or margarine. Place two pieces of bread in the pan, buttered side down, then sprinkle about 1 tsp. of cheese on each piece, top it with a scoop of the kale filling, then another tsp. of cheese, and put the other slice of bread on top, butter side up. Use a foil-wrapped brick or other heavy item to press down the sandwiches, and cook them on each side for about 2 minutes until they are golden brown. Slice them in half to serve. Do Ahead or Delegate: Take out the butter to soften, peel the garlic, stem and chop the kale, chop the artichoke hearts, grate the cheese if necessary. Flavor Booster: Add a pinch of red pepper flakes to the pan when sautéing the kale. Tip: To make quick work of removing the leaves from kale stems, simply slide your fingers up the stems from the bottom and the leaves will come right off. Serve with Green Salad with Orange, Avocado, and Goat Cheese For the salad, wash and tear one head butter or other soft lettuce and put it in a salad bowl. Peel and dice the orange, letting any juice drip into the salad bowl. Add the avocado, oil and balsamic or other sweet vinegar, and toss gently. Top the salad with the cheese. Nutritional Information Per Serving (% based upon daily values): Calories 475, Total Fat: 21g, 31%; Saturated Fat: 11g, 52.5%; Cholesterol: 42mg, 14%; Sodium: 909mg, 38%; Total Carbohydrate: 56g, 19%; Dietary Fiber: 5g, 18%; Sugar: 5g; Protein: 19g Nutrition with side dish(es): Calories 547, Total Fat: 27g, 39.5%; Saturated Fat: 13g, 59%; Cholesterol: 46mg, 15%; Sodium: 920mg, 38.5%; Total Carbohydrate: 61g, 20.5%; Dietary Fiber: 7g, 25.5%; Sugar: 8g; Protein: 21g Weight Watcher Points: 13 - Weight Watcher Points(+Sides): 15 Copyright 2013 The Six O'Clock Scramble page 6 / 7

7 Powered by TCPDF ( Try Use this promo code: GL30031 for $3 off of 3, 6 or 24 month subscription. TEAR OFF FOR A FRIEND! GROCERY LIST Staples 4 Tbsp. butter (2) (4) 1/4 cup butter or margarine (5) 2 Tbsp. vegetable oil (1) 5 Tbsp Tbsp. extra virgin olive oil (2) (3) (4) (5) (5S) 2 tsp. balsamic vinegar (5) (5S) * 1 Tbsp. reduced-sodium soy sauce (use wheat/gluten-free if needed) (optional) (2S) Spices * 1 3/4 tsp. salt (1) (2S) (3) (4) (4S) (5) 1 Tbsp. salt-free Italian seasoning (2) 2 tsp. dried oregano (2) (4S) Meat and Fish 1 lb. large shrimp, peeled and deveined (2) 1 1/2 lbs. beef chuck, cut into 1-inch cubes (1) Refrigerated/Frozen Section 1 oz. goat cheese (5S) 4 Tbsp. + 1/4 cup grated Parmesan cheese (2) (4) (4S) Produce 3 carrots (1) 1 large shallot (4) 1 1/2 yellow or white onions (1) (3) 1 head butter lettuce or other soft lettuce (5S) oz. kale (5) 1/2 head red or purple cabbage (3) 6 fresh sage leaves (4) Shelved Items 12 slices whole grain or sourdough bread (5) 1 loaf whole grain bread (1S) 1 1/2 cups quick-cooking brown or regular white rice (2S) 1 pkg. couscous (3S) 16 oz. gnocchi (potato dumplings, sold with pastas or frozen) (4) 3/4 cup panko bread crumbs (2) (4S) 8 oz. tomato sauce (1) 1 cup marinara or pizza sauce (4S) 1 Tbsp. Worcestershire sauce (1) 2 eggs (4S) 1 Tbsp. + 1 tsp. minced garlic (2) (5) 1/2 cup flour (1) 1/4 cup cornmeal (4S) 1 tsp. dried basil (4S) 1 tsp. dried thyme (1) 1/8 tsp. black pepper (3) 12 oz. pre-cooked turkey kielbasa sausage (3) 4-6 oz. Asiago cheese (5) 1 cup frozen peas (2S) 2 zucchini (4S) 1/2 butternut squash (4) 3 red potatoes (1) 1/2 ripe avocado (5S) 1 lemon (2) 1 orange (5S) 1 Granny Smith apple (3) * 2 cups reduced-sodium chicken or vegetable broth (optional) (3S) 1 cup reduced-sodium beef broth (1) 1 Tbsp. cider vinegar (3) 1/2 cup red wine (1) 14 oz. canned artichoke hearts (5) 2 Tbsp. currants or raisins (3S) 2 Tbsp. pine nuts (3S) 1/2 cup walnuts (4) The above ingredients will make (1) = Hearty Beef Stew, (1S) = Whole Grain Bread, (2) = Baked Panko Shrimp with Oregano and Garlic, (2S) = Steamed Rice and Peas, (3) = Sausage and Cabbage Saute with Tart Apples, (3S) = Couscous with Toasted Pine Nuts and Currants or Raisins, (4) = Gnocchi with Butternut Squash, Sage and Walnuts, (4S) = Zucchini Fries, (5) = Grilled Cheese with Kale, Artichokes and Asiago Cheese, (5S) = Green Salad with Orange, Avocado, and Goat Cheese, * - Includes ingredients that are optional. Copyright 2013 The Six O'Clock Scramble page 7 / 7