In need of Healthy Lunch_Salad_Recipes? Keep reading..........

 

 

Make your selection of our Lunch_Salad_Recipes here:

Smoked chicken basil salad

East Indian Rice Salad

Blackened chicken pasta salad

 

 

 

Do you prefer normal lunches? Then, go back to Healthy Lunch Recipes.

 

Smoked chicken basil salad

2 servings

 

 

Ingredients

2 Small smoked chicken breasts, skin removed, cubed

1 cup seedless grapes halved

1/2 to 1 cup diced red onion depending on its pungency

3 stalks celery, diced

1/4 cup fresh basil leaves cut into thin strips

1/2 cup blanched slivered almonds

3/4 cup fat free mayonnaise

 

 

 

Directions

In a large bowl, combine the smoked chicken, grapes, red onion, celery, basil, almonds and mayonnaise. Mix well; chill and serve on lettuce leaves. Note: the fresh basil is a must in this salad

 

Nutritional values per serving

Energy: 1400 kJ

Protein: 9 g

Carbohydrates: 14 g

Fat: 2 g

Fibre: 2g

 

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East Indian Rice Salad

4 servings

 

 

Ingredients

2 cups cooked brown rice

1 cup cooked wild rice

1 cup dried tart cherries

1/4 cup thinly sliced celery

1/4 cup thinly sliced green onions

1/4 cup chopped pecans

1/4 cup plain low-fat yogurt

Salt and pepper to taste

1 x 310 g can mandarin oranges drained

1/2 cucumber, peeled, halved lengthwise, seeded and sliced

 

 

 

Directions

In a large bowl, combine brown rice, wild rice, cherries, celery, green onions and pecans, mix well. Stir in yoghurt. Season with salt and pepper. Arrange orange sections and cucumber slices in decorative pattern on top of salad. Refrigerate covered for several hours to blend flavours before serving.

 

 

Nutritional values per serving

Energy: 757 kJ

Protein: 4 g

Carbohydrates: 36 g

Fat: 3g

Fibre: 3g

 

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Blackened chicken pasta salad

4 servings

 

 

Ingredients

450 medium shells or another medium pasta shape, uncooked

2 small boneless, skinless chicken breasts

1 tbsp spicy Creole seasoning 

1 tsp vegetable oil

1 1/2 cups lite mayonnaise

3 tbsp minced fresh parley

2 tbsp chopped fresh chives

2 tbsp lemon juice

2 tbsp Dijon mustard

1 cup chopped tomatoes

1/2 cup sliced green onions

1/2 cup chopped green pepper

 2 tsp capers, drained

1 tsp anchovy paste

 

 

 

Directions

Prepare pasta according to the package directions. Drain and rinse under cold water; drain again.

Rub chicken with Creole seasoning.

Coat a large, heavy skillet with cooking spray. Add oil and place over medium-high heat until hot. Add chicken and cook 5 to 7 min. on each side until chicken is done. Remove chicken from skillet, and let it cool. Cut chicken into 2 cm strips and set aside.

Combine mayonnaise, parsley, chives, lemon juice, mustard, capers and anchovy paste; mix well. In a large bowl, combine pasta, chicken, mayonnaise mixture, tomatoes, onions and pepper. Cover and place in refrigerator to chill thoroughly before serving.

 

 

Nutritional values per serving

Energy: 1408 kJ

Protein: 21 g

Carbohydrates: 21 g

Fat: 4g

Fibre: 2g

 

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