Nutrition tip #2: 4 make-ahead recipes to pack for lunch

Below are a few make-ahead recipes for lunch to help you live a healthier lifestyle.

Chicken, Parsnip, and Pomegranate Salad

Parsnips are a super sweet, starchy root vegetable that tastes great roasted and can be served hot or cold.

(Makes 2 Servings)

Ingredients

  • 5 medium parsnips, peeled and cut into 2-inch pieces
  • 1 1/2tablespoons olive oil, divided
  • Salt
  • Pepper
  • 1/4teaspoon cumin
  • 1 small chicken breast (about 8 oz, bone-in, skin-on)
  • 2tablespoons balsamic vinegar
  • 6cups arugula
  • 3/4cup pomegranate seeds (about 1/2 pomegranate)
Directions
  1. Heat oven to 450° and line a large sheet pan with parchment paper.
  2. Toss parsnips with 1/2 tablespoons olive oil on sheet pan. Season with cumin, salt, and pepper, and spread in an even layer.
  3. Season chicken on all sides with salt and pepper and place on sheet pan with parsnips. Roast 25 to 30 minutes, until chicken is cooked through and a thermometer inserted in the middle reads 165° and parsnips are soft.
  4. Cool slightly, bone chicken and cut meat and skin into 1-inch cubes.
  5. In a bowl, whisk remaining 1 tablespoon olive oil, vinegar, and salt and pepper. Add arugula, pomegranate seeds, chicken, and parsnips; toss to coat.

Nutrition Per Serving

  • 540 calories
    21 g fat (4 g saturated)
    65 g carbs
    26 g sugar
    17 g fiber
    26 g protein

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Tuna, Apple, and Avocado Wrap

A crunchy, protein-packed wrap that’ll keep you full until dinner.

(Makes 1 Serving)

Ingredients

  • 1 medium apple, divided
  • 1splash lemon juice
  • 5ounces tuna, rinsed and drained
  • 1tablespoon fresh parsley, chopped
  • 1teaspoon olive oil
  • 1pinch cumin
  • Salt
  • Pepper
  • 1cup loosely packed arugula
  • 1/2 medium avocado, thinly sliced
  • 1 whole-wheat tortilla (10 inches)
Directions
  1. Core apple and cut in half. Finely chop 1/2 apple. Drizzle flesh of remaining 1/2 apple with lemon juice, wrap tightly with plastic wrap, and refrigerate until ready to serve.
  2. In a bowl, stir together chopped apple, tuna, parsley, oil, and cumin. Season with salt and pepper. Add arugula and toss to coat.
  3. Arrange avocado slices in center of tortilla. Top with tuna salad. Wrap tightly.
  4. Just before serving, slice 1/2 apple drizzled with lemon and serve alongside wrap.

Nutrition Per Serving

529 calories
21 g fat (4 g saturated)
60 g carbs
18 g sugar
13 g fiber
27 g protein
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Salmon Quinoa Bowl

Packed with healthy fat, protein, and complex carbs, this lunch will give you a second wind that lasts all afternoon.

(Makes 1 Serving)

Ingredients

  • 5 Brussels sprouts, very thinly sliced
  • 1teaspoon olive oil
  • Salt
  • Pepper
  • 3 ounces salmon, skin removed
  • 2/3cup cooked quinoa, at room temperature
  • 1teaspoon unseasoned rice vinegar
  • 1/2 medium avocado, cubed
  • 1tablespoon fresh parsley, chopped
Directions
  1. Heat oven to 450°.
  2. On a sheet pan or in an oven-safe skillet, toss Brussels sprouts with oil, salt, and pepper. Spread in an even layer. Season salmon liberally with salt and pepper and place on top of Brussels sprouts.
  3. Roast 7 to 10 minutes (the thicker your fillet, the longer it will take) for medium rare. If you like your salmon more well done, remove Brussels sprouts from pan after 10 minutes and cook salmon an additional 3 to 5 minutes.
  4. In a bowl, stir together quinoa, rice vinegar, avocado, parsley, and roasted Brussels sprouts.
  5. Serve salmon over quinoa-vegetable mixture. Serve immediately, or refrigerate until ready to eat and serve cold.

Nutrition Per Serving

537 calories
24 g fat (3 g saturated)
54 g carbs
4 g sugar
14 g fiber
30 g protein
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Sweet Potato Salad With Creamy Avocado Dressing

This tangy, creamy sweet potato salad is made with an avocado-yogurt dressing that’s rich in protein and healthy fat.

Ingredients

  • 2 medium sweet potatoes
  • 1/2 medium ripe avocado
  • 1/4cup plain 2-percent-fat Greek yogurt
  • 1 lime, zest and juice
  • 2teaspoons olive oil
  • 1/4teaspoon paprika
  • Salt
  • Pepper
  • 1 1/2cups canned black beans, rinsed and drained
  • 1 large seedless cucumber, chopped into 1-inch pieces
  • 2ounces feta, crumbled
Directions
  1. Prick sweet potatoes all over with a fork, then wrap in a damp paper towel and microwave on high 6 minutes or until soft. Cool slightly, then cut into 1-inch pieces.
  2. In a food processor, blend avocado, yogurt, zest (if desired), juice, oil, paprika, and salt and pepper until smooth.
  3. In a bowl, combine sweet potatoes, beans, cucumber, and scallions. Add avocado dressing and toss to coat. Top with crumbled feta.
  4. Store remaining serving in an airtight container in the fridge.

Nutrition Per Serving

531 calories
20 g fat (7 g saturated)
67 g carbs
14 g sugar
18 g fiber
21 g protein

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