LUNCH RECIPES
Creamy Chicken Salad
1 tsp smoked paprika
1 cooked chicken breast
1 cup cooked white beans
1 medium sized tomato
1 small cucumber
1 tbsp fresh chives
2 fresh basil leaves
2 tbsp olive oil
3 cups lettuces leaves
Mash the cooked white beans with a fork and add to chicken. Chop the vegetables and herbs into small pieces
and mix in with chicken and beans. Add all the spices and oil remaining, mix well. Lay down a bed of lettuce
and scoop some chicken salad onto the lettuce.
456 cal, 17g fat, 40g carbs, 39g protein
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Chicken & Berry Salad
1 cup spinach,
1 tbsp slivered almonds or nuts of choice,
1 tbsp. hemp hearts,
½ chicken breast,
½ cup strawberries halved,
1 tbsp raspberry vinaigrette
354 calories, 19.7g fat, 23.8g carbs, 22.8g protein
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Avocado Chicken Wrap
1 half ripe avocado
¼ cup Greek Yogurt
1 chicken breast
2 strips bacon
2 lettuce leaves
1 whole wheat wrap
Mash ripe avocado with Greek yogurt. Mix them with shredded or diced chicken and diced bacon. Lay lettuce
leaves in centre of the wrap, add chicken mixture and roll up.
419 cal, 15g fat, 39g carbs, 33.3g protein
Ham Apple & Cheese Wrap
4 slices natural selection ham
½ an apple
2 slices cheddar
1 wheat wrap
Layer ham, sliced cheese, lettuce and thinly sliced apple and roll.
356 cal, 14g fat, 36g carbs, 26g protein
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Mexican Lettuce Wraps
3 cups cubed cooked chicken breast
1 can black beans rinsed and drained
1 medium tomato seeded and finely chopped
1 can chopped green chilies
½ cup salsa
¼ cup finely chopped onion
¼ cup finely chopped sweet red pepper
1 tbsp.lime juice
1 tsp. Ground cumin
½ tsp. Salt
¼ tsp garlic powder
1 medium ripe avocado peeled & chopped
½ cup reduced fat sour cream
12 Bibb or Boston lettuce leaves
In a large bowl combine the first 11 ingredients, refrigerate until serving. Just before serving, stir in avocado,
place ½ cup chicken mixture onto each leaf and top with a tbsp of sour cream. Fold lettuce over filling and eat.
2 wraps= 259 calories, 8 g fat, 19g carbohydrates, 6g fibre, 26 g protein, 478 mg sodium, 51 mg cholesterol
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Grilled cheese Margherita
2 slices multi grain bread
1 slice cheddar cheese
2 thin tomato slices
1 oz Shredded mozzarella cheese
2 small basil leaves
1 tbsp butter
Fill bread slices with next 4 ingredients, spread outside of sandwich with butter, cook in skillet on medium heat
for 3 minutes per side, or until golden brown on each side.
463 calories, 32.5g fat, 24.7 g carbs, 18.7 g protein, 661 mg sodium
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Skinny Egg Salad
6 hardboiled eggs chilled and peeled
1/3 cup plain Greek yogurt
2 tbsp. mayonnaise
1/2 tsp lemon zest
1 1/2 tsp lemon juice
1/3 cup finely diced celery
1 tbsp. minced fresh parsley leaves
1 tsp dried dill weed (optional)
1/4 tsp onion powder
1/4 tsp garlic
Salt pepper to taste, cut or mash eggs with a fork. Place all ingredients in a bowl and stir well.
1/3 cup = 143 calories, 10g fat, 2g carbs, 9 g protein. Add to Live organics raw wrap add 250 calories, 12 g
fat, 12, 14g protein, 32g carbs
Chicken and black bean tostada
1/2 cup low fat sour cream
2 tsp chopped chipotle peppers in adobo sauce
1/2 tsp lime zest
4 (6 inch) corn tostadas or corn tortillas
1 cup canned black beans, drained
1 1/2 cup shredded chicken breast meat
1 cup thinly sliced romaine lettuce
1 cup salsa
1/2 cup shredded cheddar cheese
2 tsp fresh cilantro leaves (optional)
In a small bowl combine sour cream, chipotle and lime zest. Spread mixture evenly on tostadas. Top each
with 1/4 cup black beans, 6 tbsp. chicken, romaine lettuce, 1/4 salsa, 2 tbsp. cheese and 1/2 tsp cilantro
1 tostada=310 calories, 5g fat, 30g carbs, 22g protein