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Mansfield Magazine

3 Healthy & Cheap Lunch Recipes You Can Bring to Work

Jun 03, 2017 06:31AM ● Published by Melanie Heisinger

Cherry-Almond Farro Salad. From EatingWell.com.

It can be difficult to balance eating healthy and keeping a good budget. It's even more difficult to find a healthy meal to bring to work that is easy to put together. 

Luckily, we consulted EatingWell.com for a few ideas and put together 3 of our favorites. Read on and find your next favorite healthy lunch. 

BLATs (Bacon-Lettuce-Avocado-Tomato Sandwiches)

Ingredients

  • 8 slices center-cut bacon, halved
  • 1 ripe medium avocado
  • 2 tablespoons chopped fresh basil
  • 1 tablespoon mayonnaise
  • ½ teaspoon finely grated or minced garlic
  • ¼ teaspoon salt
  • ¼ teaspoon ground pepper
  • 8 slices sprouted-wheat bread
  • 1 medium tomato, cut into 8 slices
  • 4 romaine leaves
  • 1 cup alfalfa sprouts

Preparation

  1. Cook bacon in a large skillet over medium heat until crisp, 5 to 10 minutes. Transfer to a paper towel-lined plate.
  2. Meanwhile, mash avocado in a medium bowl. Stir in basil, mayonnaise, garlic, salt and pepper. Toast bread.
  3. Spread about 2 tablespoons of the avocado mixture on 4 slices of toast. Top each with 4 pieces of bacon, 2 tomato slices, 1 lettuce leaf, ¼ cup sprouts and the remaining toast.
Read the full recipe here


Cherry-Almond Farro Salad

Ingredients

  • 1 cup farro, rinsed
  • 2 cups water
  • ½ teaspoon salt, divided
  • ¼ cup white balsamic vinegar
  • 3 tablespoons extra-virgin olive oil
  • ¼ teaspoon freshly ground pepper
  • 2 cups sweet cherries, pitted and halved
  • ½ cup diced ricotta salata or feta cheese
  • ¼ cup slivered almonds, toasted
  • 3 tablespoons finely diced red onion
  • 2 tablespoons chopped fresh mint

Preparation

  1. Combine farro, water and ¼ teaspoon salt in a medium saucepan. Bring to a boil over high heat. Reduce heat to maintain a gentle simmer, cover and cook until the farro is tender, 20 to 30 minutes. Drain any remaining liquid and fluff with a fork. Spread the farro out on a large rimmed baking sheet to cool for 10 minutes.
  2. Meanwhile, whisk vinegar, oil, pepper and the remaining ¼ teaspoon salt in a large bowl. Add cherries, ricotta salata (or feta), almonds, onion, mint and the farro. Gently stir to combine.
Read the full recipe here


Mediterranean Wrap

Ingredients

  • ½ cup water
  • ⅓ cup couscous, preferably whole-wheat
  • 1 cup chopped fresh parsley
  • ½ cup chopped fresh mint
  • ¼ cup lemon juice
  • 3 tablespoons extra-virgin olive oil
  • 2 teaspoons minced garlic
  • ¼ teaspoon salt, divided
  • ¼ teaspoon freshly ground pepper
  • 1 pound chicken tenders
  • 1 medium tomato, chopped
  • 1 cup chopped cucumber
  • 4 10-inch spinach or sun-dried tomato wraps or tortillas

Preparation

  1. Bring water to a boil in a small saucepan. Stir in couscous and remove from the heat. Cover and let stand for 5 minutes. Fluff with a fork. Set aside.
  2. Meanwhile, combine parsley, mint, lemon juice, oil, garlic, ⅛ teaspoon salt and pepper in a small bowl.
  3. Toss chicken tenders in a medium bowl with 1 tablespoon of the parsley mixture and the remaining ⅛ teaspoon salt. Place the tenders in a large nonstick skillet and cook over medium heat until cooked though, 3 to 5 minutes per side. Transfer to a clean cutting board. Cut into bite-size pieces when cool enough to handle.
  4. Stir the remaining parsley mixture into the couscous along with tomato and cucumber.
  5. To assemble wraps, spread about ¾ cup of the couscous mixture onto each wrap. Divide the chicken among the wraps. Roll the wraps up like a burrito, tucking in the sides to hold the ingredients in. Serve cut in half.
Read the full recipe here


All content courtesy of 
EatingWell.com.

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