16 EASY LUNCH RECIPES TO BURN FAT DURING 5 DAYS

vendredi 1 janvier 2016


This article is an amazing compilation of the best office recipes we found in the web.


1.Smoked Salmon-Wasabi Tea Sandwiches

smoked-salmon-wasabi-tea Recipe

Ingredients

  • 1/2 avocado, pitted and chopped
  • 1/2 teaspoon wasabi paste
  • 1 tablespoon fresh lime juice
  • 8 slices very thin white bread, crusts removed
  • 2 ounces thinly sliced smoked salmon
  • 4 thin slices red onion
  • 1 1/2 tablespoons each of chopped fresh chives, sesame seeds, and wasabi sesame seeds (such as Roland)
Prep Time: 
Yield: Makes 4 servings (serving size: 2 sandwiches)

Nutritional Information

Calories per serving:239
Fat per serving:10g
Saturated fat per serving:2g
Monounsaturated fat per serving:5g
Polyunsaturated fat per serving:2g
Protein per serving:12g
Carbohydrates per serving:28g
Fiber per serving:6g
Cholesterol per serving:3mg
Iron per serving:3mg
Sodium per serving:555mg
Calcium per serving:133mg

Good to Know

Who needs cheese when you have avocado, wasabi, and lime juice spicing up your sandwich?

This Recipe Is

2.Shrimp Roll

seafood-sandwich RecipeIngredients

  • 1 pound shrimp, cooked, peeled, and deveined
  • 1 1/2 tablespoons reduced-fat mayonnaise
  • 1 tablespoon fresh lemon juice
  • 2 tablespoons chopped fresh basil
  • Salt and pepper, to taste
  • 4 whole-wheat hot dog buns, toasted
  • Tomato slices
  • Lettuce leaves
  • Garnish: lemon wedges (optional)

Preparation

Chop shrimp, and mix with mayonnaise, fresh lemon juice, chopped fresh basil, and salt and pepper, to taste. Top each hot dog bun with tomato slices and lettuce leaves. Spoon shrimp salad into buns; serve immediately, garnished with lemon wedges (if you have some).

3.Mediterranean Tuna Melt

Ingredientsmediterranean-tuna-melt Recipe

  • 4 center slices from 21-oz. multigrain boule
  • 1 tablespoonextra-virgin olive oil
  • 2 6- to 7-ounce jars oil-packed Spanish tuna, drained, 2 Tbsp. oil reserved
  • 1 teaspoon lemon zest
  • 3 tablespoons lemon juice
  • 1/2 cup drained, thinly sliced jarred roasted red peppers
  • 1/2 cup sliced pitted Spanish olives
  • 1/2 cup thinly sliced red onion
  • 1/2 cup shredded Manchego
  • 1 tablespoon snipped chives
  • 1 tablespoon plus 1 tsp. chopped Marcona almonds

Preparation

1. Place an oven rack 3 inches from heat source; preheat broiler. Brush bread with oil and broil, flipping once, until lightly charred on both sides, 1 to 1 1/2 minutes. Leave broiler on.

2. In a bowl, mix tuna with lemon zest and juice and reserved tuna oil; gently break into large flakes with a fork. Fold in peppers, olives and onion; mound onto toasted bread. Top with cheese. Broil just until melted, about 1 minute. Sprinkle with chives and almonds; serve.
  • Prep Time: 
  • Cook Time: 
  • Yield: Yield: 4 sandwiches (serving size: 1 sandwich)

Nutritional Information

Calories per serving:421
Fat per serving:23g
Saturated fat per serving:5g
Monounsaturated fat per serving:0.0g
Polyunsaturated fat per serving:0.0g
Protein per serving:29g
Carbohydrates per serving:28g
Fiber per serving:4g
Cholesterol per serving:37mg
Iron per serving:2mg
Sodium per serving:992mg
Calcium per serving:299mg

4.Mixed-Veggie Bánh Mì

Ingredientsveggie-banh-mi Recipe

  • 1 jumbo carrot, cut into matchsticks (about 1 1/2 cups)
  • 1/2 tablespoonsugar
  • 1/4 teaspoon kosher salt
  • 1 tablespoon distilled white vinegar
  • 1 14-oz. can cut or sliced hearts of palm, drained
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon lime juice
  • 1 crusty but soft baguette (about 20 inches or 12 oz.), cut crosswise into 4 pieces, split horizontally and lightly toasted
  • 2 Persian cucumbers, thinly sliced lengthwise
  • 1 6-oz. Hass avocado, sliced
  • 1/4 cup bread-and-butter pickle slices
  • 1 small jalapeño, thinly sliced
  • 1/4 small red onion, thinly sliced
  • 1/2 cup loosely packed cilantro leaves

Preparation

1. In a large skillet, combine carrot, sugar, salt and vinegar; cook over medium heat, stirring occasionally, until sugar has dissolved, 2 to 3 minutes. Spread out on a plate and refrigerate until chilled.
2. In a mini food processor, puree hearts of palm with oil and lime juice until smooth.
3. Open baguette pieces. Spread half of hearts of palm on cut sides (reserve remaining spread). Arrange cucumbers on bottom half, followed by avocado, pickles, jalapeño, onion, carrot and cilantro. Close sandwiches and serve.
  • Prep Time: 
  • Cook Time: 
  • Yield: Serves: 4

Nutritional Information

Calories per serving:398
Fat per serving:13g
Saturated fat per serving:2g
Monounsaturated fat per serving:0.0g
Polyunsaturated fat per serving:0.0g
Protein per serving:13g
Carbohydrates per serving:66g
Fiber per serving:6g
Cholesterol per serving:0.0mg
Iron per serving:6mg
Sodium per serving:1083mg
Calcium per serving:66mg

This Recipe Is

5.Lemon-Tarragon Lobster Roll

IngredientsLemon-Tarragon Lobster Roll Recipe

  • 1 pound cooked lobster meat
  • 1 1/4 cups mayonnaise
  • 1 tablespoon lemon zest
  • 3 tablespoons freshly squeezed lemon juice (use more as needed)
  • 1 tablespoon chopped fresh tarragon
  • 1/2 teaspoonblack pepper
  • 5 hot dog buns
  • 12 romaine lettuce leaves, cut into ribbons

Preparation

1. In a medium bowl, toss the lobster with mayonnaise, lemon zest and juice, fresh tarragon, and black pepper. Taste, and adjust the seasoning, if necessary.
2. Divide the lobster mixture and lettuce evenly among the hot dog buns; serve immediately.
Note: Most of the sodium in this meal is from naturally occurring sodium in the lobster.
  • Prep Time: 
  • Yield: Makes 5 servings (serving size: 1 lobster roll)

Nutritional Information

Calories per serving:306
Fat per serving:11.8g
Saturated fat per serving:1.9g
Monounsaturated fat per serving:0.8g
Polyunsaturated fat per serving:1.3g
Protein per serving:25g
Carbohydrates per serving:24g
Fiber per serving:2g
Cholesterol per serving:156mg
Iron per serving:2mg
Sodium per serving:790mg
Calcium per serving:184mg

Good to Know

To make these delicious lobster rolls even healthier, try replacing normal hot dog buns with whole-wheat or multi-grain bread.

6.Roast Beef Panini

Ingredientsroast-beef-sandwich Recipe

  • 8 tablespoonssweet- or hot-pepper jelly
  • 8 slices whole-grain bread
  • 2 teaspoons Dijon mustard
  • 2 ounces smoked Gouda cheese, shredded
  • 1/2 pound thinly sliced deli roast beef
  • 1 cup watercress sprigs
  • Olive oil cooking spray

Preparation

1. Spread 1 tablespoon jelly evenly on each of 8 slices of bread. Spread each of 4 slices with 1/2 teaspoon mustard on top of the jelly; sprinkle Gouda evenly on the same 4 slices. Top the remaining slices evenly with the thinly sliced roast beef and the watercress sprigs. Combine the bread slices to create 4 sandwiches.
2. Heat a panini press or a grill pan coated lightly with olive oil cooking spray. Grill the sandwiches in batches, with the press closed, for 2–3 minutes per side. If using a grill pan, cook the sandwiches over moderately high heat with a heavy skillet on top of the sandwiches, pressing down, 2–3 minutes per side or until golden. Halve the sandwiches, and serve immediately.
  • Prep Time: 
  • Cook Time: 
  • Yield: Makes 4 servings (serving size: 1 sandwich)

Nutritional Information

Calories per serving:384
Fat per serving:9g
Saturated fat per serving:4g
Monounsaturated fat per serving:3g
Polyunsaturated fat per serving:1g
Protein per serving:27g
Carbohydrates per serving:49g
Fiber per serving:4g
Cholesterol per serving:59mg
Iron per serving:3mg
Sodium per serving:419mg
Calcium per serving:166mg

7.Roast Beef Club

Ingredientsroast-beef-club Recipe

  • 12 slices whole-grain bread, cut into 3 1/4-inch circles and lightly toasted
  • 4 tablespoons jarred tomato chutney
  • 1/2 poundthinly sliced roast beef
  • 1/2 cup watercress sprigs
  • 8 large basil leaves
  • 1 ounce crumbled blue cheese
  • 4 pickle spears

Preparation

1. Place 4 bread circles on a work surface, and top each with 1 slice of roast beef; spoon 1/2 tablespoon tomato chutney on top. Add 1 sprig watercress; top with 1 basil leaf, 1 teaspoon blue cheese, and a bread round.
2. Repeat the layer one more time, and top with remaining 4 bread rounds. Serve each club with a pickle spear.
Tomato chutney and watercress make the Roast Beef Club worthy of its title.
  • Yield: Makes 4 servings (serving size: 1 sandwich and 1 pickle)

Nutritional Information

Calories per serving:286
Fat per serving:8g
Saturated fat per serving:3g
Monounsaturated fat per serving:2g
Polyunsaturated fat per serving:1g
Protein per serving:25g
Carbohydrates per serving:30g
Fiber per serving:5g
Cholesterol per serving:48mg
Iron per serving:3mg
Sodium per serving:650mg
Calcium per serving:121mg

8.Hummus and Artichoke Sandwich

IngredientsHummus and Artichoke Sandwich Recipe

  • 1 (12-ounce) jar marinated baby artichoke hearts in oil
  • 1 (15.5-ounce) can no-salt-added chickpeas, rinsed and drained
  • 1 teaspoon tahini (roasted sesame seed paste)
  • 1/4 cupextra-virgin olive oil
  • 1 garlic clove
  • 1 tablespoon fresh lemon juice
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/4 cup water
  • 4 olive bread slices
  • 1/4 cup sliced pepperoncini peppers
  • 1/4 cup chopped sun-dried tomatoes
  • 1/4 cup feta cheese

Preparation

Preheat oven to 400°. Drain baby artichoke hearts, reserving 1 tablespoon oil. Toss artichokes with oil on a rimmed baking sheet; bake until dark brown, about 15 minutes. To prepare hummus: Combine chickpeas, tahini, olive oil, garlic clove, fresh lemon juice, salt, pepper, and 1/4 cup water in a food processor; process until smooth. Add additional water, if needed. Spread 2 tablespoons hummus on each of 4 olive bread slices; layer each slice evenly with artichokes, sliced pepperoncini peppers, chopped sun-dried tomatoes, feta cheese. Arrange open-faced sandwiches on baking sheet; bake until warmed through, about 3-5 minutes.
  • Yield: Makes 4 servings (serving size: 1 open-faced sandwich)

Nutritional Information

Calories per serving:256
Fat per serving:11g
Saturated fat per serving:3g
Monounsaturated fat per serving:5g
Polyunsaturated fat per serving:1g
Protein per serving:9g
Carbohydrates per serving:32g
Fiber per serving:2g
Cholesterol per serving:8mg
Iron per serving:3mg
Sodium per serving:618mg
Calcium per serving:73mg

Good to Know

Hummus adds a creamy texture and healthy dose of dietary fiber to this savory sandwich.

This Recipe Is

9.Almond Butter and Fruit Sandwich

IngredientsAlmond Butter and Fruit Sandwich Recipe

  • 2 slices whole-grain bread, toasted
  • 4 teaspoonsraw almond butter
  • 1/2 ripe pear, such as Comice, cored and thinly sliced
  • 1 teaspoon wheat germ
  • 1/4 cup fresh raspberries
  • 2 teaspoons whipped honey

Preparation

Spread 1 slice of whole-grain bread with almond butter. Layer pear slices over the almond butter and sprinkle with wheat germ and raspberries. Spread the remaining slice of bread with honey. Sandwich the slices together, and enjoy.
  • Yield: Makes 1 serving (serving size: 1 sandwich)

Nutritional Information

Calories per serving:388
Fat per serving:14.6g
Saturated fat per serving:1.4g
Monounsaturated fat per serving:7.4g
Polyunsaturated fat per serving:4.2g
Protein per serving:13g
Carbohydrates per serving:57g
Fiber per serving:11g
Cholesterol per serving:0.0mg
Iron per serving:3mg
Sodium per serving:222mg
Calcium per serving:145mg

This Recipe Is

10.Feel-Good Salmon Sandwich

Ingredientssalmon-pesto-sandwich Recipe

  • 1 (6-ounce) package fresh baby spinach
  • 1/4 cup toasted walnuts
  • 1 garlic clove
  • 2 tablespoons grated Parmesan cheese
  • 1 tablespoon fresh lemon juice
  • 1 tablespoonextra-virgin olive oil
  • Dash of salt
  • 1 teaspoon Spanish smoked paprika
  • 1 teaspoon dark brown sugar
  • 1/4 teaspoon crushed red pepper
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 4 (6-ounce) salmon fillets
  • 1 1/2 teaspoons olive oil
  • 4 toasted whole-grain rolls
  • 4 radicchio leaves

Preparation

Put spinach, walnuts, garlic clove, Parmesan cheese, lemon juice, 1 tablespoon olive oil, and a dash of salt into a food processor; pulse, scraping down sides of bowl, until smooth. Transfer the pesto to a bowl; cover and chill. Combine paprika, dark brown sugar, crushed red pepper, 1/4 teaspoon salt, and black pepper in a small bowl. Pat dry salmon fillets; sprinkle tops with spice mixture. Heat 1 1/2 teaspoons olive oil in a nonstick skillet over medium-high heat. Reduce heat to medium; cook fish 7 minutes on both sides or until golden and cooked through. Split rolls in half; spread 1 tablespoon pesto on each bottom, and top with 1 fillet and 1 radicchio leaf. Add tops of rolls. Serve with extra pesto.
  • Prep Time: 
  • Cook Time: 
  • Yield: Makes 4 servings (serving size: 1 sandwich)

Nutritional Information

Calories per serving:420
Fat per serving:35g
Saturated fat per serving:5g
Monounsaturated fat per serving:13g
Polyunsaturated fat per serving:15g
Protein per serving:12g
Carbohydrates per serving:22g
Fiber per serving:9g
Cholesterol per serving:9mg
Iron per serving:6mg
Sodium per serving:380mg
Calcium per serving:246mg

This Recipe Is

11.Tangy BBQ Sandwich

Ingredientsbbq-sandwich Recipe

  • 1 tablespoonunsalted butter
  • 1 large (about 2 cups) thinly sliced onion
  • 1/2 teaspoon kosher salt
  • 3 tablespoons cider vinegar
  • 1/2 cup barbecue sauce
  • 1/2 cup water
  • 4 cups (about 1 pound) leftover chopped cooked turkey breast
  • 1/4 teaspoon freshly ground black pepper
  • 6 (1 1/2-ounce) Kaiser rolls or hamburger buns, split and warmed
  • Dill pickles (optional)
  • Hot sauce (optional)

Preparation

1. Melt butter in a medium saucepan over medium-high heat. Add onion and sprinkle with salt; cook, stirring frequently, until soft (about 7-9 minutes). Add vinegar, barbecue sauce, and 1/2 cup water; simmer 5 minutes. Add turkey to sauce mixture, and stir until thoroughly heated (about 3-5 minutes). Add pepper, taste, and season with additional salt, if needed.
2. Arrange turkey evenly on bottom halves of buns; top each portion with additional sauce. Cover with bun tops; serve with pickles and hot sauce, if desired.
  • Prep Time: 
  • Cook Time: 
  • Yield: 6 servings (serving size: 1 sandwich)

Nutritional Information

Calories per serving:370
Fat per serving:9g
Saturated fat per serving:3g
Monounsaturated fat per serving:2g
Polyunsaturated fat per serving:3g
Protein per serving:34g
Carbohydrates per serving:36g
Fiber per serving:2g
Cholesterol per serving:76mg
Iron per serving:4mg
Sodium per serving:640mg
Calcium per serving:89mg

Good to Know

Instead of serving with a hamburger bun or kaiser roll, serve with a multi-grain bun, which is a good source of fiber. Fiber helps to aid digestion.

12.Grilled Chicken and Vegetable Hero

IngredientsGrilled Chicken and Vegetable Hero Recipe

  • 4(4-oz) chicken cutlets
  • 3 teaspoons olive oil, divided
  • Salt and freshly ground pepper
  • 1 (6-oz) red or orange bell pepper, quartered
  • 1 small (4-oz) zucchini, thinly sliced lengthwise
  • 1 small (5-oz) eggplant, thinly sliced lengthwise
  • 4 (3-oz) whole-wheat hoagie rolls, split lengthwise
  • 4 teaspoons store-bought olive tapenade
  • 1/2 cup fresh basil leaves

Preparation

1. Preheat grill or grill pan to medium-high. Rub chicken with 1 tsp oil and sprinkle with a pinch each salt and pepper; grill 4 minutes per side or until cooked through.
2. Toss cut vegetables with remaining 2 tsp oil and a pinch each salt and pepper; grill 5 to 7 minutes per side until tender.
3. Slice chicken. Spread rolls with tapenade, and fill with chicken, vegetables, and basil, if desired.
For this Grilled Chicken and Vegetable Hero, choose sweet red or orange bell peppers for a colorful way to add 11 times more beta-carotene.
  • Yield: Makes 4 servings (serving size: 1 sandwich)

Nutritional Information

Calories per serving:377
Fat per serving:10.3g
Saturated fat per serving:1.9g
Monounsaturated fat per serving:4.2g
Polyunsaturated fat per serving:2.7g
Protein per serving:26g
Carbohydrates per serving:49g
Fiber per serving:9g
Cholesterol per serving:47mg
Iron per serving:3mg
Sodium per serving:514mg
Calcium per serving:122mg

Good to Know

Forget the regular ol’ green peppers. Choose sweet red or orange instead for a colorful way to add 11 times more beta-carotene.

13.Chicken, Avocado, and Turkey-Bacon Sandwich

IngredientsChicken, Avocado, and Turkey-Bacon Sandwich Recipe

  • 2 teaspoons Dijon mustard
  • 2 teaspoons light mayonnaise
  • 4 slices whole-grain bread
  • 2slices turkey bacon
  • 1/2 pound shredded chicken breast
  • 1/2 medium avocado, sliced
  • 1/2 plum tomato, sliced

Preparation

1. Spread mustard and mayo on all 4 slices of bread.
2. Cook turkey bacon to desired crispness. Cut each piece in half.
3. Layer 2 slices of bread with bacon, chicken, avocado, and tomato. Top with remaining slices.
Chicken, Avocado, and Turkey-Bacon Sandwich provides just the right combination of hot and cold, crunchy and creamy. The key is to make sure the avocado and tomato are ripe and the bread is the best you can get your hands on.
  • Yield: Makes 2 sandwiches

Nutritional Information

Calories per serving:441
Fat per serving:0.0g
Saturated fat per serving:0.0g
Monounsaturated fat per serving:0.0g
Polyunsaturated fat per serving:0.0g
Protein per serving:0.0g
Carbohydrates per serving:0.0g
Fiber per serving:0.0g
Cholesterol per serving:0.0mg
Iron per serving:0.0mg
Sodium per serving:0.0mg
Calcium per serving:0.0mg

Good to Know

This protein-packed sandwich provides over 100% of your daily requirement of protein, 47 whopping grams! Heart-healthy avocado and lycopene-rich tomatoes add flavor and freshness to the sandwich. Skip the mayo for a low-fat version.

14.Kicked-Up Turkey Sandwich

IngredientsKicked-Up-Turkey-Sandwich Recipe

  • 2 (1 1/2-oz) slices whole-wheat bread, toasted
  • 2 teaspoons grainy mustard
  • 2 teaspoons fig spread
  • 1 ounce Manchego or aged cheddar, or a combination, sliced
  • 1 1/2 ounces sliced turkey
  • 1/2 cup watercress

Preparation

After toasted bread slices are cool, spread one slice with mustard and the other with fig spread. On one slice of toast, layer cheese, turkey, and watercress; top with other slice. Wrap; refrigerate up to 4 hours.
  • Prep Time: 
  • Yield: Makes 1 serving (serving size: 1 sandwich)

Nutritional Information

Calories per serving:460
Fat per serving:14.3g
Saturated fat per serving:6.8g
Monounsaturated fat per serving:3.7g
Polyunsaturated fat per serving:2.9g
Protein per serving:27g
Carbohydrates per serving:56g
Fiber per serving:5g
Cholesterol per serving:65mg
Iron per serving:4mg
Sodium per serving:739mg
Calcium per serving:258mg

Good to Know

Fig spread is rich and flavorful. Watercress is crisp and hearty and holds up well in a bagged lunch.

15.Open-Face Grilled Vegetable Sandwich

Ingredientsopen-face-vegetable-sandwich Recipe

  • 3 tablespoons olive oil, plus more for grill grates
  • 4 1/2-inch-thick slices country bread
  • 2 6-inch sprigs fresh rosemary
  • 1 small clove garlic, sliced
  • 1 tablespoon balsamic vinegar
  • 1 cup part-skim ricotta
  • 4 cups mixed grilled vegetables such as eggplant, zucchini, peppers, tomatoes

Preparation

1. Heat grill; lightly oil grates. Grill bread and rosemary, turning often, until rosemary is lightly charred and bread has grill marks, about 1 minute for rosemary and 2 minutes for bread.
2. Strip leaves from rosemary; set aside 2 tsp. Purée garlic, remaining rosemary, vinegar and oil in a blender until smooth.
3. Top bread slices with ricotta and vegetables. Spoon vinaigrette over and sprinkle with reserved rosemary.
  • Prep Time: 
  • Cook Time: 
  • Yield: 4 sandwiches (serving size: 1 sandwich (1 piece bread, 1/4 cup ricotta, 1 cup vegetables, 1 tbsp. vinaigrette))

Nutritional Information

Calories per serving:355
Fat per serving:21g
Saturated fat per serving:5g
Monounsaturated fat per serving:0.0g
Polyunsaturated fat per serving:0.0g
Protein per serving:12g
Carbohydrates per serving:29g
Fiber per serving:4g
Cholesterol per serving:19mg
Iron per serving:2mg
Sodium per serving:285mg
Calcium per serving:226mg

This Recipe Is

16.ALT (Avocado, Lettuce, and Tomato) Sandwiches

Ingredientsavocado-sandwich Recipe

  • 2 tablespoons fat-free mayonnaise
  • 8 (1-ounce) slices whole-grain bread with flaxseed, toasted
  • 4 large leaves romaine or Boston lettuce
  • 1 large ripe tomato, thinly sliced
  • 1 sliced peeled avocado
  • 12 very thin slices cucumber
  • 4 (.77-ounce) slices reduced-fat, reduced-sodium Swiss cheese (such as Alpine Lace)

Preparation

1. Spread mayonnaise on the 8 slices of bread.
2. Layer 4 slices with 1 lettuce leaf, 1 slice tomato, 1 slice avocado, 3 slices cucumber, and 1 slice cheese; top with remaining bread slices. Cut sandwiches in half diagonally.
    • Prep Time: 
    • Yield: 4 servings (serving size: 1 sandwich)

    Nutritional Information

    Calories per serving:305
    Fat per serving:16g
    Saturated fat per serving:5g
    Monounsaturated fat per serving:7g
    Polyunsaturated fat per serving:2g
    Protein per serving:12g
    Carbohydrates per serving:32g
    Fiber per serving:7g
    Cholesterol per serving:20mg
    Iron per serving:2mg
    Sodium per serving:359mg
    Calcium per serving:230mg

    Good to Know

    A healthier version of the BLT, this sandwich is nutrient-rich. Avocados are fattening, but they provide heart-healthy monounsaturated fat. Avocados are also high in fiber. They can be used as healthy baking and cooking alternatives for butter and shortening.

    This Recipe Is



    Source:http://thescienceofeating.com/
    Fourni par Blogger.
    Back to Top