Healthy Lunch Options during a Diet

Lunch is that point of time when you have to be energized so as to overcome the loss in the first half and maintain the energy for the 2nd half. Lunch time is generally categorized as a peak hour. But as per our present generation especially those who stay in away from their hometown generally end-up ordering food from outside. So here are few lunch options that one can easily prepare or can order from outside too. The healthy lunch options during a diet which makes you full for 2-4 hours and also helps you fulfill your nutrients.

Healthy Lunch Options during a Diet

1] Vegetable Brown Rice

INGREDIENTS:

  • 1/2 cup black beans
  • 1 cup chopped mushroom/low-fat paneer/soy chunks
  • 1/2 cup veggies (peas, broccoli, carrots)
  • 1 cup uncooked brown rice
  • 1/2 cup chopped onions
  • 1/2 cup chopped red tomatoes
  • 1 tsp celery leaves
  • 1 tsp oregano
  • 1 tsp coriander leaves
  • 1 tsp garlic-ginger paste
  • 1/2 tsp turmeric powder
  • 1 tsp methi seed powder
  • 1 & 1/2 tsp olive oil
  • Black salt & pepper to taste

METHOD:

  • In a saucepan, heat oil .
  • Add onion, cook and stir until tender.
  • Add beans, veggies, mushroom/low-fat paneer/soy chunks, tomatoes, oregano and garlic powder. Add the remaining.
  • Bring to a boil; stir in rice.
  • Cover; reduce heat and simmer 5 minutes.
  • Garnish it with coriander leaves

2] Whole Wheat Pasta

INGREDIENTS:

  • 1 cup cooked whole wheat pasta (penne)
  • 1 tsp olive oil
  • 2 tsp finely chopped garlic (lehsun)
  • 1/2 cup sliced onions
  • 2 tbsp whole wheat flour (gehun ka atta)
  • 1 1/2 cups low-fat milk , 99.7% fat-free
  • 3/4 cup sliced capsicum (red , yellow and green)
  • 1/4 cup blanched broccoli florets
  • 1/2 cup blanched carrot juliennes
  • salt to taste
  • 1 tsp dried oregano
  • 1/2 tsp dry red chilli flakes (paprika)

METHOD:

  • Heat the oil in a broad non-stick pan, add the garlic and saute on a medium flame for a few seconds.
  • Add the onions and saute on a medium flame for 1 to 2 minutes.
  • Add the whole wheat flour, mix well and cook on a medium flame for 1 to 2 minutes or till the wheat flour turns light brown in color, while stirring continuously.
  • Add the milk, mix well and cook on a medium flame for another 1 to 2 minutes, while stirring continuously.
  • Add the capsicum, broccoli, carrot, whole wheat pasta, salt, oregano and chilli flakes, mix well and cook on a medium flame for 2 more minutes, while stirring occasionally.
  • Serve immediately.

3] Cottage Cheese with Baked Baby Spinach

INGREDIENTS:

  • 1 cup Baby Spinach leaves
  • 30 gm Cottage Cheese
  • 1 tsp Oil
  • 2-3 Garlic cloves

METHOD:

  • Combine the baby spinach and oil in a bowl and gently toss until all the leaves are coated. Lay them, in a single row, on a baking sheet lined with parchment paper.
  • Sprinkle with salt, pepper and garlic powder if desired.
  • Bake in a well pre-heated 325 degree oven for 12 minutes, turn off the oven but leave the pan in there for an additional 5 minutes.
  • Remove the pan from the oven and let the spinach sit in the pan for 5 minutes more to crisp up.
  • Garnish it with mashed cottage cheese
  • Serve it with pita bread and hummus dip.

4] Chicken Brown Rice

INGREDIENTS:

  • 1 cup chicken pieces
  • 1/2 cup veggies (peas, broccoli, carrots)
  • 1 cup uncooked brown rice
  • 1/2 cup chopped onions
  • 1/2 cup chopped red tomatoes
  • 1 tsp celery leaves
  • 1 tsp oregano
  • 1 tsp coriander leaves
  • 1 tsp garlic-ginger paste
  • 1/2 tsp turmeric powder
  • 1 tsp methi seed powder
  • 1 & 1/2 tsp olive oil
  • Black salt & pepper to taste

METHOD:

  • In a saucepan, heat oil .
  • Add onion, cook and stir until tender.
  • Add veggies, chicken, tomatoes, oregano and garlic powder. Add the remaining.
  • Bring to a boil; stir in rice.
  • Cover; reduce heat and simmer 5 minutes.
  • Garnish it with coriander leaves.

5] Indian-Spiced Chicken & Asparagus

INGREDIENTS:

  • 1 &1/2 teaspoons cumin seeds
  • 1& 1/2 teaspoons fennel seeds
  • 1 pound chicken tenders, cut into bite-size chunks
  • 3/4 teaspoon salt, divided
  • 2 tablespoons olive oil, divided
  • 1 medium onion, chopped
  • 3 cloves garlic, minced
  • 1 small fresh chile, seeded and minced
  • 1 tablespoon minced fresh ginger
  • 1&1/2 bunches asparagus (about 1 1/2 pounds), woody ends trimmed, cut into 1-inch pieces
  • 1/2 cup chopped fresh cilantro

METHOD:

  • Toast cumin and fennel seeds in a small dry skillet over medium heat until fragrant and beginning to brown, about 2 minutes. Finely grind in a spice grinder.
  • Toss chicken with 1 1/2 teaspoons of the spice mixture and 1/4 teaspoon salt in a bowl. Heat 1 tablespoon oil in a large nonstick skillet . Add the chicken and cook, stirring frequently, until browned, 3 to 4 minutes. Remove to a plate.
  • Reduce heat to medium and add the remaining 1 tablespoon oil, onion, garlic, chile and ginger; cook, stirring, until softened, 2 to 3 minutes.
  • Add asparagus, sprinkle with the remaining spice mixture and cook, stirring, for 2 minutes. Stir the remaining 1/2 teaspoon salt and simmer for 2 minutes more.
  • Serve sprinkled with cilantro.

6] Mediterranean platter

To make your own platter, just mix and match foods to your liking. Bread like pita bread/crackers/tortillas with veggies like Sliced cucumbers,Cherry tomatoes,Grilled zucchini and other veggies, Pickled vegetables, peppers or Pickled peppers. Also add dips or spreads, cheese, meats (if needed) along with it so as to make it the platter.

7] Wrap Platter

A wrap platter have to be checked whether the wrap flour is of refined flour (maida) or whole wheat flour. The wrap platter can be served with hummus and salad or grilled veggies.

8] Buckwheat Sprouts Khichdi

INGREDIENTS:

  • 1/8 cup buckwheat (kuttu) , washed and drained
  • 1/8 cup mixed sprouts (chana , moong )
  • 1/8 cup yellow moong dal (split yellow gram) , washed and drained
  • 1/4 tsp oil
  • 1/2 pc cloves
  • 1/2 pc black peppercorns
  • 1/8 tsp cumin seeds
  • negligible tsp asafoetida (hing)
  • negligible tsp turmeric powder
  • Salt to taste

For Serving
fresh curd/Raita

METHOD:

  • Heat the oil in the pressure cooker and the cloves, black peppercorns and cumin seeds.
  • When the cumin seeds crackle, add the asafoetida (hing) and saute on a medium flames for a few minutes.
  • Add the buckwheat and yellow moong dal and saute on a low flames for a few minutes.
  • Add the mixed sprouts, turmeric powder, salt and 4 cups of water, mix well and pressure cooker for 3 whistles.
  • Allow the steam to escape before the lid opens.
  • Serve immediately with fresh curd or raita.

9] Kadhi/Chole/Rajma-Chawal

One can have an North-Indian food which is very common and mostly consumed lunch and is easily available. But would suggest you to select either de-starched rice or brown rice.

10] Indian Thali

Indian Thali or combo are available in every food court or restaurant in India

11] South Indian Platter

For the person who likes South Indian meal can easily find the platter like mini south Indian latter or family pack.

12] Subway Platter

The one of the healthy food chain which can be take away or order online easily . One can either order wraps or salad bowl or subs.

For more recipes in detail click to¬†http://www.gonutrygo.co.in/healt…

 

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