Women's Health Awareness Newsletter
Embark Upon Your Journey to a Healthier You
Nutrition Corner
Lunch Salad
Serves 6
Serving Size: 1¼ cups
Prep Time: 25 minutes-1 hour (based on choices)
Cook Time: (depends on grain selected)
Total Time: 25 minutes-1 hour 30 minutes (based on choices)
This is called Lunch Salad because it makes a great lunch. There are multiple variations, but the basic premise is whole grain – bean – vegetable – and a protein (chicken, tuna or more beans). Other ways to vary this dish would be to add fruit in place of some of the vegetables.
Ingredients
Choose 2 cups whole grain:
- Brown rice
- Quinoa
- Bulgur
Choose 1 cup beans:
- Garbanzo beans
- Pinto beans
- Black eyed peas
- White beans
Choose 3 cups of chopped vegetables (a combination or just one):
- Carrots
- Cucumbers
- Summer squash
- Green peppers
- Celery
- Onion
- Napa cabbage
- Broccoli
- Cauliflower
Choose a Protein:
- 6 ounces of grilled chicken
- 1 (5 ounce) can of tuna
- 1 cup of beans (additional)
- 3 ounces of nuts (about ½ cup of almonds or ⅔ cup of peanuts)
Dressing:
- 6 tablespoons olive oil
- 6 tablespoons balsamic vinegar
- Mix your selections with olive oil and balsamic vinegar (or vinegar of your choice).
- Place in 6 individual containers. You are ready for a week (almost) of lunches.
Nutrition Information per Serving
(Based on quinoa, garbanzo beans, carrots, celery, broccoli, and chicken)
- Serving Size: 1¼ cups
- Vegetables: ¾ cup
- Fruits: 0 cups
- Calories: 225 calories
- Carbohydrates: 19 grams
- Fiber: 4 grams
- Protein: 4 grams
- Fat: 15 grams
- Sodium: 76 mg
Source: MED Instead of MEDS