Start your day the healthy way with this lunch recipes – all under 390 calories.
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Grilled Chicken Sandwich with Chimichurri
Nutrition: 310 calories, 8 g fat (3 g saturated), 475 mg sodium
Ingredients:
4 boneless skinless chicken thighs (6 oz each)Salt and black pepper to taste2 cups mixed baby greens4 whole-wheat sesame buns, split and lightly toasted1⁄2 red onion, thinly sliced1⁄2 cup jarred roasted red peppers1⁄2 cup chimichurri
Instructions:
Preheat a grill, grill pan.
Season the chicken all over with salt and pepper and grill or sear for 3 to 4 minutes per side, until firm and cooked through.
Divide the mixed greens among the bun bottoms.
Top each bun with a chicken thigh, then pile on the onion and peppers.
Spoon on the chimichurri, then top with the other bun halves.
Clam Chowder
Nutrition: 270 calories, 6 g fat (2 g saturated), 650 mg sodium
Ingredients:
4 strips bacon, chopped
1 small onion, diced
2 ribs celery, diced
1 Tbsp flour
1 can (6.5 oz) clams, drained, juices reserved
2 cups clam juice
1 cup milk
2 medium Yukon gold potatoes, peeled and diced (about 1 1⁄2 cups)
2 branches fresh thyme (optional)
Salt and black pepper to taste
Instructions:
Cook the bacon in a large saucepan or pot over medium heat for about 5 minutes, until browned and crispy.
Transfer to a paper towel-lined plate and reserve.
Add the onions and celery to the bacon fat and cook for about 5 minutes, until soft.
Stir in the flour and cook for 1 minute to eliminate that raw flour taste.
Pour in the reserved juices from the clams, the bottled clam juice, and the milk, stirring steadily to ensure the flour is evenly incorporated.
Bring the mixture to a simmer and add the potatoes and thyme, if using. Simmer for about 10 minutes, just until the potatoes are tender.
Season with salt and black pepper.
Just before serving, add the clams and simmer long enough to heat them through.
Garnish with the reserved bacon.
Crab Cakes with Mango-Avocado Salsa
Nutrition: 240 calories, 3.5 g fat (0.5 g saturated), 800 mg sodium
Ingredients:
1 can (16 oz) jumbo lump crab meat
2 Tbsp minced jalapeño
2 scallions, chopped
1⁄2 cup minced red bell pepper
1 egg, lightly beaten
2 tsp Dijon mustard
Juice of 1 lemon
1⁄4 tsp Old Bay seasoning
1⁄2 tsp salt
3⁄4 cup bread crumbs
Mango-avocado salsa
1 mango,
1 avocado,
1⁄2 finely chopped red onion,
juice of 1 lime,
chopped fresh cilantro,
salt and black pepper.
Don’t love mangoes? Improvise a healthy tartar by mixing equal parts mayo and plain yogurt with chopped pickles, capers, and fresh lemon juice instead.
Instructions:
Preheat the oven to 425°F.
Gently mix everything but 1⁄2 cup of the bread crumbs. Using your hands, loosely form the crab mixture into 8 patties.
Spread the remaining bread crumbs on a plate and roll each crab cake over the crumbs to lightly and evenly coat.
As the cakes are formed, place them on a non-stick baking sheet or in a baking dish coated with non-stick cooking spray.
If the patties are misshaped, use the palm of your hand to press them down into an evenly shaped disk, the size of a small hockey puck.
Bake until golden brown on the outside, 12 to 15 minutes. Serve with a scoop of mango-avocado salsa.
Enjoy Your Lunch
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