5 Easy Recipes to Bring to Work

Apr 03, 2014 No Comments by

Sometimes, eating healthy is second banana to busy schedules and countless obligations. A slice of greasy pizza just seems to slip into a hectic schedule so much easier than a snappy salad. However, it doesn’t have to be that way. Here are five recipes that you can take with you, making eating healthier more enjoyable and oh-so-easy.

Monday: Pizza Roll-Ups

This meal is chock-full of nutrition. It’s low in calories (only 217), high in calcium, low in cholesterol and heart-healthy!

To make this easy one-serving meal you will need:

  • 1 whole-wheat tortilla
  • 2 tablespoon of prepared pizza sauce **
  • 12 leaves baby spinach **
  • 3 tablespoons shredded part-skim mozzarella cheese**

**Measurements are up for interpretation.

Let’s Make This!

  1. Place tortilla on plate and spread the pizza sauce on it.
  2. Put an even layer of spinach leaves over the sauce.
  3. Sprinkle an even layer of cheese on it.
  4. Put in Microwave on HIGH until the cheese is just starting to melt. (45 seconds).
  5. Take out the tortilla and roll it up.
  6. Let cool before cutting it into pieces.
Recipe found here.

Tuesday: Turkey, Corn & Sun-Dried Tomato Wrap

This lovely lunch only has 321 calories! It is also diabetes appropriate and has a low amount of saturated fat.

For this 4-serving meal you will need:

  • -1 cup corn kernels, fresh or frozen, make sure they are thawed!
  • -1/2 cup chopped fresh tomato
  • -1/4 cup chopped soft sun-dried tomatoes
  • -2 tablespoons canola oil
  • -1 tablespoon red-wine vinegar or cider vinegar
  • -8 thin slices low-sodium deli turkey (about 8 ounces)
  • -4 8-inch whole-wheat tortillas
  • -2 cups chopped romaine lettuce

Let’s make this!

  1. Combine corn, tomato, sun-dried tomatoes, oil and vinegar in a medium bowl.
  2. Put the turkey on each of the tortillas.
  3. Scoop equal portions of the corn salad and lettuce. Roll up. Cut in half, if desired.
Recipe found here

Wednesday: Fruit and Cheese

Extra-rushed today? That’s okay! This recipe will keep you energized and help you get through the day.

For this one-serving meal you will need:

  • 1 Apple
  • 1 or 2 ounces of cheddar cheese
  •  ¼ cup of fiber and protein packed walnuts (AKA regular walnuts)

Let’s make this!

  1. Dice up the cheese and wrap it in plastic.
  2. Put the walnuts into a sandwich bag.
  3. Eat apple, walnuts, and cheese together for the best combination of tastes.
Recipe found here

Thursday: Ravioli & Vegetable Soup

Not only does this meal have a small amount of calories, but it also has high fiber and contributes to maintaining a healthy weight.

For this 2-serving meal you will need:

  • 1 tablespoon extra-virgin olive oil
  • 2 cups frozen bell pepper and onion mix. Make sure to thaw and dice it!
  • 2 cloves garlic, minced
  • 1/4 teaspoon crushed red pepper
  • 1 28-ounce can crushed tomatoes (fire-roasted)
  • 1 15-ounce can vegetable broth or reduced-sodium chicken broth
  • 1 1/2 cups hot water. Yay!  This is free!
  • 1 teaspoon dried basil
  • 1 6- to 9-ounce package fresh or frozen cheese ravioli, preferably -whole-wheat
  • 2 cups diced zucchini, (about 2 medium)
  • Freshly ground pepper to taste

Let’s Make This!

  1. Heat oil in a large saucepan on medium heat.
  2. Add pepper-onion mix, garlic and crushed red pepper and cook, always stirring, for 1 minute.
  3. Add tomatoes, broth, water and basil. Bring to a rolling boil on HIGH heat.
  4. Add ravioli and cook for 3 minutes LESS than the package directions. Add zucchini; return to a boil. Step 5: Cook until the zucchini is tender, about 3 minutes. Then throw some pepper on it.
Recipe found here

Friday: Tomato Mozzarella Salad

This at-work meal has only 243 calories and a whole bunch of deliciousness!

For this one-serving meal you will need:

  • 1 medium tomato, cubed
  • 1 oz fresh part-skim mozzarella cheese, cubed
  • 1 cup fresh spinach leaves
  • 1 clove garlic, pressed
  • 1 1/2 tsp olive oil
  • 2 tbsp balsamic vinegar
  • 2 tsp sunflower seeds
  • 1/4 tsp black pepper

Let’s Make This!

  1. Combine all ingredients.
  2. Enjoy!
Recipe found here.

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