Lunch Recipe


 

Lunch

Veggie Egg Salad

egg-salad
From EatingWell: March/April 2012

Crunchy carrot, cucumber and scallions are a colorful addition to this vegetarian egg salad recipe. Pack it with some crunchy crackers and tomatoes for a healthy, light lunch.

Total time: 25 minutes
Serving size: 4 servings, about 3/4 cup each


Ingredients

  • 3 tablespoons nonfat plain yogurt
  • 3 tablespoons reduced-fat mayonnaise
  • 1/4 teaspoon freshly ground pepper
  • 1/8 teaspoon salt
  • 8 hard-boiled eggs (see Tip)
  • 1/2 cup finely chopped carrot
  • 1/2 cup chopped cucumber, peeled and seeded if desired
  • 1/4 cup sliced scallions


Directions

  1. Combine yogurt, mayonnaise, pepper and salt in a medium bowl.
  2. Halve eggs and discard 4 of the yolks (or save for another use). Add whites and the remaining 4 yolks to the bowl and mash to desired consistency. Gently stir in carrot, cucumber and scallions.


Nutrition

Per serving : 135 Calories; 7 g Fat; 2 g Sat; 2 g Mono; 189 mg Cholesterol; 7 g Carbohydrates; 11 g Protein; 1 g Fiber; 314 mg Sodium; 248 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1 1/2 lean meat, 1/2 fat


Tips & Notes

  • Tip: To hard-boil eggs, place eggs in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low and cook at the barest simmer for 10 minutes. Remove from heat, pour out hot water and cover the eggs with ice-cold water. Let stand until cool enough to handle before peeling.

Sesame Chicken Cucumber Noodle Salad

cucumber-salad
From EatingWell:  May/June 2011, July/August 2012

This sesame chicken and noodle salad couldn’t be simpler to make. It’s a refreshing dish to serve on a hot summer’s night or bring it to your warm-weather potluck: just toss the salad with the dressing when you’re ready to serve. Recipe adapted from Simply Ming One-Pot Meals by Ming Tsai and Arthur Boehm (Kyle Books, 2010).


Total time: 45 minutes
Serving size: 12 servings, about 1 1/3 cups each


Ingredients

  • 8 ounces Chinese egg noodles or other thin noodles or pasta, fresh or dried
  • 1 cup creamy peanut butter
  • 3/4 cup rice vinegar
  • 2 tablespoons toasted sesame oil
  • 2 tablespoons Shaoxing wine or dry sherry (see Notes)
  • 1 cup thinly sliced scallions
  • 1/4 cup chopped fresh cilantro (optional)
  • 2 tablespoons naturally brewed reduced-sodium soy sauce
  • 1 tablespoon Asian chile sauce, such as sambal oelek or Sriracha (see Notes)
  • 2 heads baby romaine or 1 head regular romaine lettuce
  • 1 1/2 pounds cooked boneless, skinless chicken breasts (see Tip), sliced crosswise into 1/4-inch slices and chilled
  • 2 medium red bell peppers, cut into 1/4-inch dice
  • 1 large English cucumber, peeled, seeded, halved lengthwise and cut into 1/4-inch slices
  • Salt to taste
  • Freshly ground pepper to taste
  • Toasted sesame seeds for garnish (see Notes)


Directions

  1. Fill a large bowl with water and add ice cubes. Cook noodles in boiling water until just tender, 2 to 4 minutes if fresh, about 6 minutes for dry (or according to package directions). Drain and transfer the noodles to the ice water. When the noodles are cold, drain well and transfer to a very large bowl. Set aside.
  2. Meanwhile, whisk peanut butter, vinegar, sesame oil and Shaoxing (or sherry) in a bowl until smooth. Add scallions, cilantro, if using, soy sauce and hot sauce, and stir to blend.
  3. If using baby romaine, half lengthwise, notch out the core, and cut crosswise into 1/2-inch pieces. If using regular romaine, remove the tougher outer leaves. Halve lengthwise, notch out the core, halve again, and cut crosswise into 1/2-inch pieces. You should have about 8 cups.
  4. Add the lettuce, chicken, bell peppers and cucumber to the noodles. Add three-fourths of the dressing and toss to coat. Season with salt and pepper. Add the remaining dressing if desired.
  5. Transfer the salad to a serving bowl. Serve garnished with sesame seeds.


Nutrition

Per serving : 242 Calories; 11 g Fat; 2 g Sat; 5 g Mono; 34 mg Cholesterol; 17 g Carbohydrates; 18 g Protein; 3 g Fiber; 312 mg Sodium; 386 mg Potassium

1 Carbohydrate Serving

Exchanges: 1 starch, 1 vegetable, 1 1/2 lean meat, 2 fat


Tips & Notes

  • Make Ahead Tip: Cover and refrigerate the salad for up to 1 day or prepare the dressing (Step 2), cover and refrigerate for up to 5 days; thin with a little water as needed.
  • Notes: Shao Hsing, or Shaoxing, is a seasoned rice wine. It is available at most Asian specialty markets and in the Asian section of some larger supermarkets. If unavailable, dry sherry is the best substitute.
  • Sambal oelek, a spicy blend of chiles, brown sugar and salt, and Sriracha, a Thai chile sauce, can be found in the Asian section of many large supermarkets and at Asian markets.
  • Look for toasted sesame seeds at the supermarket near other Asian ingredients. Or toast regular sesame seeds in a small dry skillet over low heat, stirring constantly, until golden and fragrant, about 2 minutes.
  • Tip: To quickly poach boneless, skinless chicken breasts, place in a large skillet or saucepan. Add lightly salted water (or chicken broth) to cover and bring to a boil. Cover, reduce heat to low and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 20 minutes, depending on size.

Kale and Apple Salad

apple-salad
Recipe courtesy of Food Network Kitchen

Total Time: 30 min
Prep: 20 min
Serving size: 6 servings

Ingredients

  • 3 tablespoons fresh lemon juice
  • 2 tablespoons extra-virgin olive oil
  • Kosher salt
  • 1 bunch kale, ribs removed, leaves very thinly sliced
  • 1/4 cup dates
  • 1 Honeycrisp apple
  • 1/4 cup slivered almonds, toasted
  • 1 ounce pecorino, finely grated (1/4 cup)
  • Freshly ground black pepper


Directions

Whisk together the lemon juice, olive oil and 1/4 teaspoon salt in a large bowl. Add the kale, toss to coat and let stand 10 minutes.

While the kale stands, cut the dates into thin slivers and the apple into thin matchsticks. Add the dates, apples, almonds and cheese to the kale. Season with salt and pepper and toss well.

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Hummus and Grilled Vegetable Wrap

grilled-vegetable-wrap
Recipe courtesy of Ellie Krieger

Total Time: 23 min
Prep: 15 min
Serving size: 4 servings, serving size – 1 wrap

Ingredients

  • 2 medium zucchini, cut lengthwise into 1/4-inch slices
  • 2 teaspoons olive oil
  • 1/8 teaspoon salt
  • Pinch freshly ground black pepper
  • 1 cup store-bought hummus
  • 4 pieces whole-wheat wrap bread (about 9 inches in diameter)
  • 1/4 cup pine nuts, toasted
  • 1 medium red bell pepper, thinly sliced
  • 2 ounces baby spinach leaves (2 cups lightly packed)
  • 1/2 cup red onion thinly sliced into half moons
  • 1/4 cup fresh mint leaves

Directions

Preheat the grill or grill pan over medium heat. Brush both sides of the zucchini slices with the oil and sprinkle with the salt and pepper. Grill until tender and slightly browned, about 4 minutes per side.

Spread 1/4 cup of the hummus over each piece of bread. Sprinkle 1 tablespoon of pine nuts on top. Top with 3 slices of zucchini, 2 pieces of red pepper, 1/2 cup of the spinach, a few sliced onions, and 1 tablespoon of the mint. Roll each of them up and cut in half on a diagonal.

Per Serving: Calories 320; Total Fat 15g (Sat Fat 2g, Mono Fat 6g, Poly Fat 6g); Protein 12g; Carb 42g; Fiber 8g; Cholesterol 0mg; Sodium 795mg

Excellent Source of: Copper, Fiber, Folate, Iron, Magnesium, Manganese, Phosphorus, Thiamin, Vitamin A, Vitamin B6, Vitamin C, Protein

Good Source of: Niacin, Potassium, Riboflavin, Vitamin K, Zinc


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Spicy Beef Stir-Fry

stir-fry
Recipe courtesy of Food Network Kitchen

Total Time: 43 min
Prep: 20 min
Serving size: 4 servings

Ingredients

  • 1 tablespoon cornstarch
  • 3 tablespoons Chinese Shaoxing rice wine, dry sherry or white vermouth
  • 1 pound beef sirloin, thinly sliced against the grain into strips
  • Kosher salt and freshly ground pepper
  • 2 tablespoons oyster sauce
  • 2 teaspoons toasted sesame oil
  • 3 to 4 tablespoons peanut oil
  • 1 1 -inch piece fresh ginger, thinly sliced
  • 2 cloves garlic, smashed
  • 5 to 7 dried red chiles, halved
  • 1 small onion, thinly sliced
  • 8 heads baby bok choy, halved
  • Pinch of sugar
  • Cooked rice, for serving


Directions

Whisk the cornstarch with 2 tablespoons rice wine in a medium bowl; add the beef, season with salt and pepper and toss to coat. Set aside for 15 minutes.

Mix the remaining 1 tablespoon rice wine, the oyster sauce and sesame oil in a large bowl; set the bowl near the stove.

Heat a wok or large nonstick skillet over high heat until very hot, about 1 minute. Add 3 tablespoons peanut oil, then the ginger, garlic and chiles; stir-fry until fragrant, about 1 minute. Add the beef and cook, stirring or shaking the skillet occasionally, 1 to 2 minutes. Transfer the beef with a slotted spoon to the sauce mixture and toss.

If the pan is dry, add 1 tablespoon peanut oil, then add the onion and stir-fry until just soft, about 2 minutes. Add the bok choy and sugar; stir-fry until just wilted, 1 to 2 minutes. Return the beef and any juices to the pan and stir to combine. Serve over the rice.


Photograph by Antonis Achilleos

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