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
  1. Mix your selections with olive oil and balsamic vinegar (or vinegar of your choice).
  2. 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