LIGHT LUNCHES

EDITORS PICKS RECIPE COLLEC TION

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Elises Sesame Noodles

A C T I V E T I M E : 20 M I N U T E S

T O T A L : 20 M I N U T E S

T O M A K E A H E A D : Prepare through

Step 2, up to 2 hours in advance.

Whole-wheat pasta bolsters fiber and nutrients in this popular Asian noodle salad. The recipe is
from Annelise Stuart of Germantown, New York.
1 pound whole-wheat spaghetti
12

cup reduced-sodium soy sauce

2 tablespoons sesame oil

2 tablespoons canola oil
2 tablespoons rice-wine vinegar or lime juice
112 teaspoons crushed red pepper
1 bunch scallions, sliced, divided
14

cup chopped fresh cilantro, divided (optional)

4 cups snow peas, trimmed and sliced on the bias

1 medium red bell pepper, thinly sliced
12

cup toasted sesame seeds

1. Bring a large pot of water to a boil. Cook spaghetti until just tender, 9 to 11 minutes or
according to package directions. Drain; rinse under cold water.

2. Meanwhile, whisk soy sauce, sesame oil, canola oil, vinegar (or lime juice), crushed red
pepper, 14 cup scallions and 2 tablespoons cilantro (if using). Add noodles, snow peas and bell
pepper; toss to coat.
3. To serve, mix in sesame seeds and garnish with the remaining scallions and cilantro.
MAKES

SERVINGS, ABOUT

1 1 2

CU P S E AC H.

PER SERVING:

345 CALORIES ; 12 G FAT (2 G SAT, 5 G MONO ); 0 MG CHOLESTEROL ; 51 G

0 G ADDED SUGARS ; 12 G PROTEIN ; 10 G FIBER ; 542 MG SODIUM ; 336 MG
POTASSIUM . N U T R I T I O N B O N U S : Vitamin C (100% DAILY VALUE ), Vitamin A (40% DV ).

CARBOHYDRATE ;

L I G H T LU N C H E S
2010 Eating Well, Inc. Photos: Ken Burris. More recipes at [Link].

C u r r i e d To f u S a l a d
A C T I V E T I M E : 20 M I N U T E S

T O T A L : 20 M I N U T E S

T O M A K E A H E A D : Cover and

refrigerate for up to 2 days.

This vegetarian nod to the classic curried chicken salad is perfect for spreading on toasted
whole-wheat bread or scooping onto a pile of crispy salad greens for lunch.
3 tablespoons low-fat plain yogurt
2 tablespoons reduced-fat mayonnaise
2 tablespoons prepared mango chutney
2 teaspoons hot curry powder, preferably Madras
14

teaspoon salt
Freshly ground pepper to taste

1 14-ounce package extra-firm water-packed tofu,

drained, rinsed and finely crumbled
2 stalks celery, diced
1 cup red grapes, sliced in half
12

cup sliced scallions

14

cup chopped walnuts

Whisk yogurt, mayonnaise, chutney, curry powder, salt and pepper in a large bowl. Stir in tofu,
celery, grapes, scallions and walnuts.
MAKES

S E RV INGS , 2 3 CU P E AC H .

P E R S E R V I N G : 140 CALORIES ; 8 G FAT (1 G SAT, 2 G MONO ); 2 MG CHOLESTEROL ;

13 G CARBOHYDRATE ; 3 G ADDED SUGARS ; 7 G PROTEIN ; 2 G FIBER ; 241 MG SODIUM ; 220 MG
POTASSIUM . N U T R I T I O N B O N U S : Calcium (15% DAILY VALUE ).

L I G H T LU N C H E S
2010 Eating Well, Inc. Photos: Ken Burris. More recipes at [Link].

Southwestern Corn & Black Bean Salad

A C T I V E T I M E : 25 M I N U T E S

T O T A L : 25 M I N U T E S

T O M A K E A H E A D : Cover and

refrigerate for up to 1 day.

Heres a great make-ahead dinnerand leftovers are welcome for lunch the next day. If you
make it ahead, dont add the salt and pepper until just before serving. That way, the salt wont
render the vegetables soggy and the pepper wont lose its bite. M A K E

IT A MEAL:

Scoop up

this salad with warm corn tortillas.

3 large ears of corn, husked
13

cup pine nuts

14

cup lime juice

2 tablespoons extra-virgin olive oil

14
12

cup chopped fresh cilantro

teaspoon salt
Freshly ground pepper to taste

2 15-ounce cans black beans, rinsed

2 cups shredded red cabbage (see Note)
1 large tomato, diced
12

cup minced red onion

1. Bring 1 inch of water to a boil in a Dutch oven. Add corn, cover and cook until just tender,
about 3 minutes. When cool enough to handle, cut the kernels from the cobs using a sharp knife.

2. Meanwhile, place pine nuts in a small dry skillet over medium-low heat and cook, stirring,
until fragrant and lightly browned, 2 to 4 minutes.
3. Whisk lime juice, oil, cilantro, salt and pepper in a large bowl. Add the corn, pine nuts, beans,
cabbage, tomato and onion; toss to coat. Refrigerate until ready to serve.
MAKES

SERVINGS,

CU P S E AC H.

PER SERVING:

410 CALORIES ; 16 G FAT (2 G SAT, 8 G MONO ); 0 MG CHOLESTEROL ; 57 G

0 G ADDED SUGARS ; 16 G PROTEIN ; 13 G FIBER ; 482 MG SODIUM ; 537 MG
POTASSIUM . N U T R I T I O N B O N U S : Vitamin C (80% DAILY VALUE ), Iron (25% DV ), Vitamin A
(20% DV ), Potassium (15% DV ).
CARBOHYDRATE ;

INGRE DIENT NOTE :

Convenient preshredded cabbage can be purchased, in bags, in

the produce section of most supermarkets.

L I G H T LU N C H E S
2010 Eating Well, Inc. Photos: Ken Burris. More recipes at [Link].

Tu s c a n - S t y l e Tu n a S a l a d
A C T I V E T I M E : 10 M I N U T E S

T O T A L : 10 M I N U T E S

T O M A K E A H E A D : Cover and

refrigerate for up to 2 days.

This streamlined version of a northern Italian idea is perfect for a summer evening: no-fuss,
no-cook and big taste. You can even make it ahead and store it, covered, in the refrigerator for
several days. If you do, use it as a wrap filling for the next days lunch.
2 6-ounce cans chunk light tuna, drained (see Notes)
1 15-ounce can small white beans, such as cannellini
or great northern, rinsed (see Notes)
10 cherry tomatoes, quartered
4 scallions, trimmed and sliced
2 tablespoons extra-virgin olive oil
2 tablespoons lemon juice
14

teaspoon salt
Freshly ground pepper to taste

Combine tuna, beans, tomatoes, scallions, oil, lemon juice, salt and pepper in a medium bowl.
Stir gently. Refrigerate until ready to serve.
MAKES

SERVINGS,

CU P E AC H.

PER SERVING:

253 CALORIES ; 8 G FAT (1 G SAT, 5 G MONO ); 53 MG CHOLESTEROL ;

20 G CARBOHYDRATE ; 0 G ADDED SUGARS ; 31 G PROTEIN ; 6 G FIBER ; 453 MG SODIUM ; 451 MG
POTASSIUM . N U T R I T I O N B O N U S : Vitamin C (20% DAILY VALUE ).

INGREDIENT NOTES:

Chunk light tuna, which comes from the smaller skipjack or

yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that
women who are or might become pregnant, nursing mothers and young children
consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna
is considered safe.
When you use canned beans in a recipe, be sure to rinse them first in a colander under
cold running water, as their canning liquid often contains a fair amount of sodium.

L I G H T LU N C H E S
2010 Eating Well, Inc. Photos: Ken Burris. More recipes at [Link].

I t a l i a n Ve g e t a b l e H o a g i e s
A C T I V E T I M E : 20 M I N U T E S

T O T A L : 20 M I N U T E S

This delightfully easy, and somewhat messy, sandwich packs a punch with sweet balsamic vinegar, artichoke hearts, red onion, provolone cheese and zesty pepperoncini. We love it for dinner
as well as lunch. If youre packing the hoagies to take along, keep the ingredients separate and
assemble right before eating to avoid soggy bread. Serve with tomato and cucumber salad.
14

cup thinly sliced red onion, separated into rings

1 14-ounce can artichoke hearts, rinsed and coarsely

chopped
1 medium tomato, seeded and diced
2 tablespoons balsamic vinegar
1 tablespoon extra-virgin olive oil
1 teaspoon dried oregano
1 16- to 20-inch-long baguette, preferably
whole-grain
2 slices provolone cheese (about 2 ounces), halved
2 cups shredded romaine lettuce
14

cup sliced pepperoncini (optional)

1. Place onion rings in a small bowl and add cold water to cover. Set aside while you prepare the
remaining ingredients.

2. Combine artichoke hearts, tomato, vinegar, oil and oregano in a medium bowl. Cut baguette
into 4 equal lengths. Split each piece horizontally and pull out about half of the soft bread from
each side. Drain the onions and pat dry.

3. To assemble sandwiches, divide provolone among the bottom pieces of baguette. Spread on
the artichoke mixture and top with the onion, lettuce and pepperoncini, if using. Cover with the
baguette tops. Serve immediately.
MAKES

SERVINGS .

P E R S E R V I N G : 264 CALORIES ; 8 G FAT (3 G SAT, 4 G MONO ); 10 MG CHOLESTEROL ;

39 G CARBOHYDRATE ; 0 G ADDED SUGARS ; 14 G PROTEIN ; 8 G FIBER ; 624 MG SODIUM ; 174 MG
POTASSIUM . N U T R I T I O N B O N U S : Vitamin C (20% DAILY VALUE ), Vitamin A (15% DV ).

L I G H T LU N C H E S
2010 Eating Well, Inc. Photos: Ken Burris. More recipes at [Link].

Salmon Salad
A C T I V E T I M E : 10 M I N U T E S

T O T A L : 10 M I N U T E S

T O M A K E A H E A D : Cover and

refrigerate for up to 2 days.

Get out of your tuna salad rut and try salmon salad for a change. This version is spiked with olives,
lemon, onion and capers.
12

cup boneless, skinless canned salmon, flaked

(212 ounces)

1 tablespoon extra-virgin olive oil

1 tablespoon lemon juice
2 kalamata olives, pitted and diced
1 teaspoon minced red onion, or to taste
1 teaspoon minced fresh parsley
1 teaspoon rinsed and chopped capers
Combine salmon, oil, lemon juice, olives, red onion, parsley
and capers in a small bowl.
MAKES

SERVING.

PER SERVING:

255 CALORIES ; 22 G FAT (3 G SAT, 12 G MONO ); 45 MG CHOLESTEROL ;

3 G CARBOHYDRATE ; 0 G ADDED SUGARS ; 14 G PROTEIN ; 0 G FIBER ; 457 MG SODIUM ; 32 MG
POTASSIUM . N U T R I T I O N B O N U S : Vitamin C (15% DAILY VALUE ), omega-3s.

L I G H T LU N C H E S
2010 Eating Well, Inc. Photos: Ken Burris. More recipes at [Link].

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