I am seriously in love with this sandwich. I just ate it again today. Just make sure you keep it cool with an ice pack!
Chicken Sandwich a la Rachel
click to continue...
Showing posts with label school lunch. Show all posts
Showing posts with label school lunch. Show all posts
Friday, September 9, 2011
Wednesday, March 23, 2011
What I ate Today (Work Lunches)
Here's a quick and easy recipes for lunches you can take to school or your workplace, if it has a microwave!
What you'll need:
- 1 cup of wild or brown rice
- 1 tablespoon of butter
- 2 cups of water
- extra virgin olive oil (EVOO)
- 2 cloves of garlic chopped
- 1/2 red onion chopped
- 1/2 red pepper chopped
- 1/2 zucchini
- 1 head of broccoli chopped
- 1/2 bottle of teriyaki sauce
In a medium sized pot, combine rice, butter and water. Bring to boil. Stir occasionally. Simmer over medium-low heat until water is absorbed.
In a large frying pan, add 2 tbsp of EVOO and warm the pan over medium-high heat. Add garlic and onion. When garlic and onion are soft, add in red onion, broccoli, zucchini and any additional vegetables you would like i.e. mushrooms, sprouts, olives or bok choy.
Divide into smaller portions and refrigerate .
For this you will need
- olive oil
- 1 can of chick peas
- salt and pepper
- cayenne pepper
Pre-heat your oven to 425 Degrees. Empty chick peas into a strainer and run under cold water for up to 5 minutes (get them clean!). Add chick peas, olive oil (as much as you need to coat chick peas), salt, pepper and cayenne pepper (for a kick of heat!) to a medium mixing bowl. Coat chick peas by stirring the mixture. Place chick peas on a baking sheet. If available to you, add chick peas to a terra-cotta baking sheet. Bake for 15 minutes. Flip chick peas. Bake for an additional 15 minutes or under desired crispness is met. Put in a re-sealable container and enjoy for an afternoon snack throughout the week!
*This is a great substitute for chips and crisps. :)
Teriyaki Fried Rice
What you'll need:
- 1 cup of wild or brown rice
- 1 tablespoon of butter
- 2 cups of water
- extra virgin olive oil (EVOO)
- 2 cloves of garlic chopped
- 1/2 red onion chopped
- 1/2 red pepper chopped
- 1/2 zucchini
- 1 head of broccoli chopped
- 1/2 bottle of teriyaki sauce
In a medium sized pot, combine rice, butter and water. Bring to boil. Stir occasionally. Simmer over medium-low heat until water is absorbed.
In a large frying pan, add 2 tbsp of EVOO and warm the pan over medium-high heat. Add garlic and onion. When garlic and onion are soft, add in red onion, broccoli, zucchini and any additional vegetables you would like i.e. mushrooms, sprouts, olives or bok choy.
When vegetables are tender-crisp, add in rice.
Fold in teriyaki sauce or soya sauce or the sauce of your choice.
Divide into smaller portions and refrigerate .
For a side snack: BAKED CHICK PEAS *noms*
For this you will need
- olive oil
- 1 can of chick peas
- salt and pepper
- cayenne pepper
Pre-heat your oven to 425 Degrees. Empty chick peas into a strainer and run under cold water for up to 5 minutes (get them clean!). Add chick peas, olive oil (as much as you need to coat chick peas), salt, pepper and cayenne pepper (for a kick of heat!) to a medium mixing bowl. Coat chick peas by stirring the mixture. Place chick peas on a baking sheet. If available to you, add chick peas to a terra-cotta baking sheet. Bake for 15 minutes. Flip chick peas. Bake for an additional 15 minutes or under desired crispness is met. Put in a re-sealable container and enjoy for an afternoon snack throughout the week!
Monday, March 7, 2011
Healthy Lunch Idea! What I ate today March 7, 2011
Nom Nom Nom....
Today for lunch I am having a whole wheat bagel topped off with plain, low-fat cream cheese, sliced cucumbers and a sprinkle of black pepper. For my afternoon snack, which I will probably eat around 3:00 pm, will be homemade roasted red pepper and green olive hummus with stone-wheat crackers. YUM!
I analyzed these two recipes using the recipe analyzer on the Dietitians of Canada website and found the following:
~450 calories
75 grams of carbohydrates
10 grams of fiber (yay!)
16 grams of fat (this may be skewed because I made my own hummus with no a lot of olive oil)
20 grams of protein
939 milligrams of sodium (again because EaTracker only has a 'generic hummus' option)
It took me 5 Minutes to make this lunch this morning!
Hope you enjoy!
Taryn
www.YouTube.com/RachhFit
@RachhFit on Twitter
Today for lunch I am having a whole wheat bagel topped off with plain, low-fat cream cheese, sliced cucumbers and a sprinkle of black pepper. For my afternoon snack, which I will probably eat around 3:00 pm, will be homemade roasted red pepper and green olive hummus with stone-wheat crackers. YUM!
I analyzed these two recipes using the recipe analyzer on the Dietitians of Canada website and found the following:
~450 calories
75 grams of carbohydrates
10 grams of fiber (yay!)
16 grams of fat (this may be skewed because I made my own hummus with no a lot of olive oil)
20 grams of protein
939 milligrams of sodium (again because EaTracker only has a 'generic hummus' option)
It took me 5 Minutes to make this lunch this morning!
Hope you enjoy!
Taryn
www.YouTube.com/RachhFit
@RachhFit on Twitter
Subscribe to:
Posts (Atom)