Product Tips & Recipes
Healthy Brown Bag Lunches
Salmon Salad Bento Lunch
Watercress acts as a tasty divider between the salmon salad and crackers. Multicolored peppers and grapes add color to this bento and boost your daily servings of fruits and veggies.
1 serving | Active Time: 15 minutes | Total Time: 15 minutes
1/2 cup boneless, skinless canned salmon, flaked (2 1/2 ounces)
1 tablespoon extra-virgin olive oil
1 tablespoon lemon juice
2 kalamata olives, pitted and diced
1 teaspoon minced red onion, or to taste
1 teaspoon minced fresh parsley
1 teaspoon rinsed and chopped capers
1/2 cup watercress, tough stems removed
1 ounce small whole-grain crackers, (about 16)
1 cup mixed vegetables, such as bell peppers and carrots, cut into sticks
1 cup mixed grapes
Combine salmon, oil, lemon juice, olives, red onion, parsley and capers in a small bowl.
Pack the salmon salad, watercress and crackers in one medium container.
Fill another medium container with vegetables and grapes.
Per serving : 527 Calories; 27 g Fat; 4 g Sat; 14 g Mono; 45 mg Cholesterol; 58 g Carbohydrates; 19 g Protein; 7 g Fiber; 695 mg Sodium; 762 mg Potassium
Black Bean Quesadillas
In a hurry? These satisfying quesadillas take just 15 minutes to make. We like them with black beans, but pinto beans work well too. If you like a little heat, be sure to use pepper Jack cheese in the filling. Serve with: A little sour cream and a mixed green salad.
4 servings | Active Time: 15 minutes | Total Time: 15 minutes
1 15-ounce can black beans, rinsed
1/2 cup shredded Monterey Jack cheese, preferably pepper Jack
1/2 cup prepared fresh salsa (see Tip), divided
4 8-inch whole-wheat tortillas
2 teaspoons canola oil, divided
1 ripe avocado, diced
Combine beans, cheese and 1/4 cup salsa in a medium bowl. Place tortillas on a work surface. Spread 1/2 cup filling on half of each tortilla. Fold tortillas in half, pressing gently to flatten.
Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add 2 quesadillas and cook, turning once, until golden on both sides, 2 to 4 minutes total. Transfer to a cutting board and tent with foil to keep warm. Repeat with the remaining 1 teaspoon oil and quesadillas. Serve the quesadillas with avocado and the remaining salsa.
Per serving : 377 Calories; 16 g Fat; 5 g Sat; 8 g Mono; 13 mg Cholesterol; 46 g Carbohydrates; 13 g Protein; 10 g Fiber; 679 mg Sodium; 581 mg Potassium
Tips & Notes: Look for prepared fresh salsa in the supermarket refrigerator section near other dips and spreads.
The EatingWell Diet House Salad
Starting a meal with a “garden” or “house” salad at restaurants is a winning appetite-cutting strategy that works just as well at home. This everyday side salad is a breeze to make; try it with soup or a sandwich for lunch, or for your first course at dinner.
4 servings, 1 1/2 cups each | Active Time: 10 minutes | Total Time: 10 minutes
4 cups torn green leaf lettuce
1 cup sprouts
1 cup tomato wedges
1 cup peeled, sliced cucumber
1 cup shredded carrots
1/2 cup chopped radishes
1/2 cup Sesame Tamari Vinaigrette (recipe follows), or other dressing
Preparation
Toss lettuce, sprouts, tomato, cucumber, carrots and radishes in a large bowl with the dressing until the vegetables are coated.
Per serving : 71 Calories; 3 g Fat; 0 g Sat; 1 g Mono; 0 mg Cholesterol; 11 g Carbohydrates; 2 g Protein; 3 g Fiber; 334 mg Sodium; 428 mg Potassium
Ham & Pepper Roll-Ups
This snack is perfect for the kids too—try turkey instead of ham if you prefer.
1 serving | Active Time: 5 minutes | Total Time: 5 minutes
1 tablespoon reduced-fat cream cheese
2 slices reduced-sodium deli ham
1/2 cup red bell pepper slices
Spread cream cheese on ham slices, top with bell pepper and roll.
Per serving : 100 Calories; 5 g Fat; 2 g Sat; 2 g Mono; 24 mg Cholesterol; 6 g Carbohydrates; 8 g Protein; 2 g Fiber; 319 mg Sodium; 284 mg Potassium
Recipes from www.eatingwell.com.
