Have you tried these healthy lunch recipes?

September 19, 2014 7:34 amViews: 175
You have often heard that weight losing is achieved mainly by getting a control over your eating habits. Weight loss is achieved 30 % in the gym whereas 70% in the kitchen. You need to have a grip over your meals. You should follow a strict schedule towards workout along with healthy diet. Eating breakfast like a king and having dinner like a beggar is a common saying but what about lunch. It is very necessary to analyze your every meal. Following are some of the healthy and delicious lunch recipes which you can try at your home to feed your starving stomach. Energy and fat amounts are mentioned with each one, you can select accordingly.

1. Pumpkin and chickpea burger recipes

Pumpkin and chickpea burger

Pumpkin and chickpea burger

After burning few hours in the gym you need to grab a nutritious breakfast followed by healthy lunch. Pumpkin and chickpea burger is very delicious and easy to cook.

Ingredients:

• 4 multigrain rolls
• 8 large slices tomato
• 1 cup lettuce
• ½ cup natural low fat yoghurt
• 2 tbsp. sweet chilly sauce
• 1 tbsp. olive oil
• Cooking spray
• Pattie Ingredients:
• 200g (7oz) Pumpkin, cubed
• 1 can chickpeas (garbanzo beans), drained and rinsed
• 2 slices multigrain bread
• 1 tsp. cumin, ground
• 1 tsp. coriander, ground
• 1 tsp. onion powder
• 1 tsp. Dijon mustard
• 1 tsp. smoked paprika
• 2 cloves garlic, crushed
• ½ lemon zest
• Splash of Worcestershire sauce
• S & P to taste

Cooking Method: -

1. Heat oven to 200C before starting cooking. Now, Place pumpkin on an oven tray, lined with baking paper. Spray with cooking spray. Bake for 20 minutes. Take out and let it to cool.
2. Blend all the Pattie ingredients except the bread with a food processor or a hand blender. Now place it in a med mixing bowl.
3. Now blend 2 bread slices in same blender. Add it to pumpkin mixture and mix together with a spoon.
4. Now heat olive oil in non sticky fry pan. Divide mixture into 4, it will be a wet mixture so make patties with gentle hands. Place into pan, cook one side for approx 4 minutes and gently flip. Make the outside browned and crispy.
5. Layout your rolls, sliced tomato and lettuce. Mix yoghurt and sweet chilly sauce mixture in a small bowl. Place patties on to the rolls and drizzle the yoghurt mixture over.
6. Serve immediately.

It is low in fat, sugar and enriched with proteins.

Energy per 100g: 538kJ – 128Cal

Fat per 100g: 3.0g

2. Ricotta and Sundried Tomato Slice

Ricotta and Sundried Tomato Slice

Ricotta and Sundried Tomato Slice

It becomes a great lunch when served with favorite salad and fresh bread. This dish is low in fat as compared to pastry.

Ingredients:

• 1 small tub light ricotta cheese(200g)
• 2 tbsp. sundried tomatoes, finely chopped
• 1 cup sweet potatoes, chopped
• 2 tbsp. roasted capsicum strips (we used from Jar)
• 1 large crushed garlic
• 1 sheet puff pastry
• 1 egg
• 2 tbsp. feta
• Salt and pepper to taste

Cooking Method: -

1. Before starting, heat your oven to 350F. With cooking spray, spray a loaf tin.
2. Place sweet potato on a tray and bake for 10-15 minutes. Now take it out and keep it aside.
3. Take out one sheet of puff pastry from freezer, peel off plastic and keep it in microwave for 30 seconds. It will be defrosted and can be used immediately. After placing it in loaf thin it will hang over the sides
4. Now place a foil layer over some cooking beads or rice to weight it down and bake for 10 minutes. Take it out after this, remove foil and weights and cook for further 5 minutes.
5. Meanwhile, place ricotta in a bowl, with sundried tomatoes, garlic, egg and mix. Now slowly mix in the sweet potato, not too roughly as you don’t need it to mash.
6. When pastry is cooked, take out of oven and pour ricotta mixture into dish, crumble feta on top, layer capsicum strips across and then fold the pastry that was overlapping in the tin.
7. Bake it for 30 minutes until pastry is completely cooked.
8. Slice into 4 slices and serve with a side salad. Your Lunch is ready.

Energy per 100g: 722kJ – 172Cal

Fat per 100g: 7.6g

3. Grilled Fish Burger Recipe

Grilled Fish Burger

Grilled Fish Burger

It is the best way to get more fish into your diet. Grilled fish with crispy lettuce and tomato makes a great lunch. Make good whole grain and multi grain roll choices. It is very good source of protein and low in sugar and fat.

Ingredients:

• 1 piece (150g) firm white fish, snapper or barramundi or cod
• 1 roll, whole grain or multigrain
• 3 slices fresh tomato
• 1 slice reduce fat Swiss cheese
• Cooking spray

Cooking Method: -

1. Heat BBQ on medium heat.
2. Spray cooking spray on both sides of fish, season with S&P.
3. Cook for 4-5 minutes on each side depending on thickness of fish.
4. Place bun on griddle pan inside down to toast the inside only. Leave the outside soft.
5. Dress the toasted bun with lettuce, tomato then place fish on top.
6. Add tomato relish or sauce additionally to add flavours.

Energy per 100g: 652kj-155Cal

Fat per 100g: 3.0g

4. Roasted Capsicum stuffed with Quinoa Recipe

Roasted Capsicum stuffed with Quinoa

Roasted Capsicum stuffed with Quinoa

It is a best vegetarian lunch. It can also be served as a side dish with grilled chicken or fish. They are best served in BBQ parties. They can be served with BBQ chicken in place of salad. It is low in fat, sugar and sodium.

Ingredients:

• 2 large red capsicums (aka bell pepper)
• ½ cup quinoa cooked with 1 cup water
• 1 tomato diced
• 1 stick celery, chopped
• 1 spring onion sliced
• 1 tbsp. parsley chopped
• 1 clove garlic
• Sprinkle oregano
• ½ cup ricotta
• 4 button mushrooms, chopped

Cooking Method: -

1. Heat oven to 180C before starting cooking.
2. Cook quinoa in medium pot of boiling water and cook as per pack instructions. Drain and set aside.
3. Cut red capsicums in half-length ways and remove pith and seeds.
4. Place on oven tray lined with baking paper.
5. Mix all the ingredients tomato, celery, spring onion, garlic, oregano, parsley, ricotta and button mushrooms in a bowl.
6. Fluff quinoa with fork and to the mixture and season with cracked pepper.
7. Fill one spoon of mixture into each half capsicum and bake in oven until capsicum has softened.
8. Your lunch is ready. Serve immediately with a side salad.

Energy per 100g: 212kj-50Cal

Fat per 100g: 1.5g

5. Falafel wrap recipe

Falafel wrap

Falafel wrap

Falafels are made from chickpeas which keep stomach feeling full for longer. You can add Hummus or Pumpkin dip for some additional taste. Sometimes they can be rich in fat so keep in mind if you are fat conscious.

Ingredients:

• 3 Falafel Balls, cut in half
• 1 rye wrap, (we used mountain wraps)
• 3 slices tomato
• ¼ cup lettuce, shredded
• 1 tbsp. Tzatziki Dip (we used Coles Brand)
• 1 slice Swiss cheese

Cooking Method: -

1. Layout mountain bread.
2. Place Tzatziki in the middle with falafel balls, lettuce on top, tomato, then sliced cheese.
3. Carefully roll up into a wrap and place in fridge.
4. After some time you can serve it.

Energy per 100g: 498kj-119Cal

Fat per 100g: 5.6g

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