Lunch – Sport360.fit

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https://sport360.fit/en Sun, 14 Oct 2018 05:50:57 +0000 en-US hourly 1 https://wordpress.org/?v=4.9.3 https://sport360.fit/en/recipes/below-500/2491-try-cheeseburger-salad-easy-skinny-dinner/ https://sport360.fit/en/recipes/below-500/2491-try-cheeseburger-salad-easy-skinny-dinner/#respond Wed, 18 Apr 2018 13:09:05 +0000

Try this cheeseburger salad for an easy skinny dinner

Here’s a delicious new way to make a well-known old burger salad that your kids will love. You can also add cheese for a yummy, low-calorie dinner.   Preparation: 10 minutes Cooking: 12 minutes Total time: 22 minutes Servings: 6   Nutritional values (per serving): Calories: 242 Fat: 9 g Saturated fats: 3 g Cholesterol: […]

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Here’s a delicious new way to make a well-known old burger salad that your kids will love. You can also add cheese for a yummy, low-calorie dinner.

• Preparation: 10 minutes
• Cooking: 12 minutes
• Total time: 22 minutes
• Servings: 6

Nutritional values (per serving):

• Calories: 242
• Fat: 9 g
• Saturated fats: 3 g
• Cholesterol: 54 mg
• Protein: 25 g
• Carbohydrates: 20 g
• Fibers: 5 g
• Sodium: 407 mg
• Sugar: 3 g

Ingredients:

• To make the burger crumble:
• 500 g lean ground beef
• 1 cup onion, diced
• 3 tablespoons Worcestershire sauce
• 1/2 teaspoon salt
• Freshly ground pepper to taste
• To make the salad:
• 24 cups romaine lettuce (4 cups per serving)
• 3/4 cups reduced-fat cheddar cheese
• 3 cups tomatoes, chopped

Instructions:

Burger crumble:

• Add the onions and ground beef in a large non-stick pan. Cook for about 5 minutes over medium-to-high heat until brown. Keep stirring, crumbling the beef in the process. When the beef turns brown, drain the over the sink using a colander.
• Add the browned beef back to the pan and add the Worcestershire sauce. Season with salt and pepper and mix. Cook over low heat for 5 minutes, stirring repeatedly.

Salad (repeat for each serving):

• Decorate the serving plate with about 4 cups lettuce. Add 1/2 cup the warm burger crumble. Sprinkle 1/2 cup drained tomatoes on top and finish with 2 tablespoons cheese.
• You don’t need to make all 6 servings together. You can keep the burger crumble in the fridge and make this incredibly easy to make salad at any time.

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Couscous and Vegetable Salad

This vegetarian meal is light on the stomach, fiber and protein-rich and low-calorie. Nutritional facts (per serving) Calories: 323 Protein: 10 g Fat: 7 g Carbohydrates: 56 g Sodium: 301 mg Potassium: 453 mg Cholesterol: 191 mg Calcium: 50 mg Iron: 2 mg Vitamin A: 3648 international units Vitamin C: 36 mg Sugar: 8 […]

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This vegetarian meal is light on the stomach, fiber and protein-rich and low-calorie.

Nutritional facts (per serving)

• Calories: 323
• Protein: 10 g
• Fat: 7 g
• Carbohydrates: 56 g
• Sodium: 301 mg
• Potassium: 453 mg
• Cholesterol: 191 mg
• Calcium: 50 mg
• Iron: 2 mg
• Vitamin A: 3648 international units
• Vitamin C: 36 mg
• Sugar: 8 mg
• Magnesium: 1 mg

• Servings: 6
• Preparation: 15 minutes + 30-minute break
• Cooking: 5 minutes
• Total time: 50 minutes

Ingredients

• 1/2 cup water
• 1/2 teaspoon salt
• 1 tablespoon extra-virgin olive oil
• 1 cup couscous
• 3/4 cup canned chickpeas (with liquid)
• 1/2 cup frozen peas
• 2 1/2 tablespoons garlic, well-chopped or mashed
• 1 medium-size carrot, thinly sliced
• 2 1/2 tablespoons pine nuts
• 1 small red or yellow pepper, chopped
• 2 1/2 tablespoons raisins
• 2 1/2 tablespoons lemon juice
• 1/4 teaspoon dried oregano

Instructions

• Heat a medium frying pan on high heat, add the water, oil and salt and bring to a boil, then add the couscous and turn off the heat.
• Cover the pan and set aside for about 5 minutes for the couscous to absorb the water, then stir gently with a fork.
• Put the couscous in a larger bowl then add the chickpeas, peas, carrots, tomatoes, pepper, raisins and pine nuts. Mix gently.
• In a small bowl, mix the lemon juice, oregano and oil. Add 3 tablespoons of the chickpea liquid and stir, then add the couscous bowl, mix and toss well.
• Cover the bowl and set aside at room temperature for about 30 minutes until the flavors mix, then serve.

Sources:

Source 1

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Roast Salmon with Chimichurri Sauce

The chimichurri is a light, flavourful sauce from Argentina that is rich in nutritious wild herbs. The basic ingredient in this sauce is fresh parsley but this recipe gives you more freedom to replace parsley with any of your favorite herbs such as basil, mint or coriander. Couple with roast salmon, this is a recipe […]

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The chimichurri is a light, flavourful sauce from Argentina that is rich in nutritious wild herbs. The basic ingredient in this sauce is fresh parsley but this recipe gives you more freedom to replace parsley with any of your favorite herbs such as basil, mint or coriander. Couple with roast salmon, this is a recipe for a healthy lunch that is gluten-free and low-calorie.

This dish can be served with a side of mashed potatoes and grilled broccoli.

Nutritional values per serving

• Calories: 378
• Protein: 35 g
• Fat: 25 g
• Carbohydrates: 2 g
• Sodium: 405 mg
• Potassium: 744 mg
• Cholesterol: 80 mg
• Calcium: 97 mg
• Iron: 2 mg
• Vitamin A: 34%
• Vitamin C: 47%

Servings: 4

• Preparation: 25 minutes
• Cooking: 25 minutes
• Total time: 50 minutes

Sauce ingredients

• 2 cups parsley
• 5 cloves of garlic
• 3 tablespoons lemon juice
• 1 tablespoon fresh oregano (or 1 teaspoon dried oregano)
• 1/2 teaspoon crushed red pepper (optional)
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 cup extra-virgin olive oil

Salmon ingredients

• 4 x 170-gram salmon fillets
• 2 teaspoons extra-virgin olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon pepper

Instructions

• Preheat the oven to 220 degrees (c)

To prepare the sauce

• Blend the parsley, garlic, oregano, red pepper, 1/2 teaspoon salt and pepper in a mixer while slowly adding the olive oil. Leave the ingredients to blend until they reach a creamy texture.

To prepare the salmon

• Place the salmon skin side-down in a baking dish. Rub with salt, pepper and olive oil then roast until a fork can easily go through the thickest part (about 8-10 minutes per 2.5 cm of thickness)
• Use a spatula to take out each fillet, removing the skin.
• Serve the sauce on a large plate with a salmon fillet on top for each serving.

Source:

http://www.eatingwell.com/recipe/251314/roast-salmon-with-chimichurri-sauce/

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https://sport360.fit/en/recipes/below-500/2208-roast-salmon-with-chimichurri-sauce/feed/ 0 https://sport360.fit/en/recipes/lunch/2184-chicken-with-mango-salsa-and-spaghetti-squash/ https://sport360.fit/en/recipes/lunch/2184-chicken-with-mango-salsa-and-spaghetti-squash/#respond Wed, 14 Mar 2018 02:14:33 +0000

Chicken with Mango Salsa and Spaghetti Squash

Chicken with mango salsa and spaghetti squash is a delicious and light lunch. This recipe is full of vitamins and low on fat and calories. It’s also completely gluten-free, low-carbohydrate, low-calorie and low-sodium. Nutritional values (per serving) Calories: 366 Protein: 27 g Fat: 13 g Carbohydrates: 38 g Sodium: 461 mg Potassium: 761 mg Cholesterol: […]

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Chicken with mango salsa and spaghetti squash is a delicious and light lunch. This recipe is full of vitamins and low on fat and calories. It’s also completely gluten-free, low-carbohydrate, low-calorie and low-sodium.

Nutritional values (per serving)

• Calories: 366
• Protein: 27 g
• Fat: 13 g
• Carbohydrates: 38 g
• Sodium: 461 mg
• Potassium: 761 mg
• Cholesterol: 63 mg
• Calcium: 106 mg
• Iron: 2 mg
• Vitamin A: 1,348 international units
• Vitamin C: 47 mg
• Servings: 4
• Preparation: 45 minutes
• Cooking: 45 minutes
• Total time: 1 hour 30 minutes

Ingredients

• 1 ripe mango, peeled and sliced
• 1 jalapeno, chopped (to taste)
• 1/2 cup red onion, diced
• 1/4 fresh chopped coriander
• 2 tablespoons red wine
• 1 tablespoon light brown sugar
• 1 1/4 teaspoon sea salt
• 1 squash (about 1.3 kg in weight), halved and unseeded
• 227 grams skinless, boneless chicken breast, chopped
• 2 tablespoons coconut or canola oil

Instructions

• For the salsa, add the mango, onions, coriander, vinegar, sugar, 3/4 teaspoon salt in a small bowl. Mix well and set aside.
• Place the squash cut-side down in a microwave-safe dish with 2 tablespoons of water and don’t cover the plate. Set to high for 10-14 minutes.
• Pound the chicken with the smooth side of a meat mallet until it’s about 1 1/4 cm thick and season with 1/4 teaspoon salt.
• Heat 1 tablespoon of oil in a large skillet over medium heat, cook the chicken for 3-5 minutes on each side until well done.

When the squash is ready, use a fork to scrape out the pulp in long streaks to get a spaghetti shape. Put in a medium-sized bowl, add 1 tablespoon oil, 1/4 teaspoon salt and toss well. Serve with the chicken, almonds and mango salsa.

Source:

http://www.eatingwell.com/recipe/251343/seared-chicken-with-mango-salsa-spaghetti-squash/

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Egg and Veggie Salad: Delicious, Light and Easy to Make

Today’s recipe is a delicious egg and veggie salad for a light, easy-on-the-stomach lunch. Tomatoes are an optional addition to this recipe. This salad is vegetarian, completely gluten-free, low-carb and low-calorie.   Nutritional values (per serving): Calories: 135 Protein: 11 g Fat: 7 g Carbohydrates: 7 g Sodium: 314 mg Potassium: 248 mg Cholesterol: 189 […]

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Today’s recipe is a delicious egg and veggie salad for a light, easy-on-the-stomach lunch. Tomatoes are an optional addition to this recipe. This salad is vegetarian, completely gluten-free, low-carb and low-calorie.

Nutritional values (per serving):

• Calories: 135
• Protein: 11 g
• Fat: 7 g
• Carbohydrates: 7 g
• Sodium: 314 mg
• Potassium: 248 mg
• Cholesterol: 189 mg
• Calcium: 67 mg
• Iron: 1 mg
• Vitamin A: 61%

• Servings: 4
• Preparation: 25 minutes
• Cooking: 25 minutes
• Total time: 50 minutes

Ingredients

• 3 tablespoons non-fat yogurt
• 3 tablespoons low-fat mayonnaise
• 1/4 teaspoon freshly-ground pepper
• 1/8 teaspoon salt
• 8 hard-boiled eggs
• 1/2 cup chopped carrots
• 1/2 cup chopped cucumbers
• 1/4 cup sliced scallions

Instructions

• Add the yogurt, mayonnaise, salt and pepper to a medium bowl and mix well
• Halve each egg and remove 4 full egg yolks away. Add the egg whites with the remaining yolks to the bowl and mash well to desired consistency. Add the carrots, cucumbers, onions and scallions on top.

Sources:

http://www.eatingwell.com/recipe/250438/veggie-egg-salad/

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Grilled Portobello with Salad and Cheese for a Light Lunch

Grilled Portobello mushroom with a special salad and cheese is a very simple recipe for any diet, especially a vegetarian, gluten-free diet. This portobello recipe in rich is fiber and calcium and it’s low-calorie at the same time. Nutritious values (per serving) Calories: 309 Protein: 15 g Fat: 20 g Carbohydrates: 25 g Sodium: 735 […]

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Grilled Portobello mushroom with a special salad and cheese is a very simple recipe for any diet, especially a vegetarian, gluten-free diet.

This portobello recipe in rich is fiber and calcium and it’s low-calorie at the same time.

Nutritious values (per serving)

• Calories: 309
• Protein: 15 g
• Fat: 20 g
• Carbohydrates: 25 g
• Sodium: 735 mg
• Potassium: 841 mg
• Cholesterol: 31 mg
• Calcium: 214 mg
• Iron: 2 mg
• Vitamin A: 31%
• Vitamin C: 107%
• Servings: 4
• Preparation: 45 minutes

Ingredients

• 1/4 cup of lemon juice
• 3 tablespoons of extra-virgin olive oil
• 1/4 cup of chopped fresh dill
• 3 cloves of garlic, minced
• 1/2 teaspoon of salt
• 1/2 teaspoon of pepper
• 4 Portobello mushrooms
• 425g of canned white beans, rinsed and drained
• 2 small bell peppers, chopped in four and unseeded
• 1 red onion, sliced
• 1 zucchini sliced diagonally
• 1 cup Fontina cheese

Instructions

• Pre-heat a grill to medium heat
• Add the lemon juice, dill, garlic, salt and pepper to a bowl and mix. Add mushroom caps to the mix until well dipped, then set aside in a different bowl. Add beans to the mix bowl and mix until well-dipped.
• Put the mushrooms top-side down on the grill next to the peppers, onions and zucchini. Grill the vegetables until they char on either side and soften (about 6 minutes total) and the mushrooms for 8 minutes, turning once top side up, and once again back to top side down. Fill each mushroom with 1/4 cup cheese and leave on the grill another minute until the cheese is melted.
• Chop the peppers, onions and zucchini and add the bean bowl and mix well. Serve each mushroom hot with about a cup of the special salad.

Sources:

Source 1

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Spicy Chicken Kebabs.. an Arabic Healthy Delicacy!

Contrary to Arabic cuisine’s reputation for being high in fat and hard to digest, chicken kebabs are a delicious and healthy Arabic meal. They provide a low-fat, low-calorie meal that is rich in minerals and anti-oxidants. Nutritional values Calories: 505 Protein: 47 g Fat: 41 g Carbohydrates: 41 g Servings: 2 Preparation time: 40 minutes […]

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Contrary to Arabic cuisine’s reputation for being high in fat and hard to digest, chicken kebabs are a delicious and healthy Arabic meal. They provide a low-fat, low-calorie meal that is rich in minerals and anti-oxidants.

Nutritional values

• Calories: 505
• Protein: 47 g
• Fat: 41 g
• Carbohydrates: 41 g
• Servings: 2
• Preparation time: 40 minutes

Ingredients

• 1/2 red onion
• 1/2 teaspoon turmeric
• 1 tablespoon apple vinegar
• 1 teaspoon cumin
• 2 tablespoons pepelazo zoug sauce (Yemeni sauce mainly made with coriander, parsley, cloves, garlic cream and some green pepper)
• 2×170-gram chicken breasts
• 2 teaspoons cumin seeds
• 40 grams of spinach
• 4 tomatoes
• 4 teaspoons of extra-virgin olive oil
• 80 grams of brown rice
• 4 wooden barbecue skewers

Instructions

• Wash the brown rice in water, then heat in 400 ml of boiling water and a pinch of salt. After it boils, leave on a low heat for about 20-25 minutes.
• Add the sauce to a medium bowl and mix with one teaspoon of olive oil and some salt. Cut the chicken to bite-size cubes and add to the bowl. Toss well in the sauce until the chicken is well coated. Cover the bowl and set aside to marinate while you work on the salad.
• Salad: Chop the tomatoes to large pieces and place in a medium bowl. Chop the onion and sprinkle with apple vinegar, add one teaspoon of olive oil and the cumin seeds. Toss well.
• Skewer the chicken cubes (about 4 or 5 cubes per skewer, keep in mind they need to fit in a skillet). Spread the remaining marinating sauce over the chicken. Pre-heat a skillet on medium heat and cook the chicken for 10-15 minutes until well done.
• Without washing, put the same skillet on medium heat with one teaspoon of olive oil. Add turmeric, cumin, cooked rice and spinach. Season and turn for 2-3 minutes until the spinach is wilted.
• Serve the rice, spinach and spice on a large plate with kebabs.

Sources:

Source 1

Source 2

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Asparagus Sushi.. for a Healthy Japanese Lunch

Nutritious Value Calories: 209 Protein: 4.6 grams Fat: 7.9 grams Carbohydrates: 31.8 grams Preparing time: 45 minutes Ingredients 500 grams sushi rice 3 tablespoons sesame seeds 100 grams asparagus 2 tablespoons sweet soy sauce 2 tablespoons regular soy sauce 1 large ripe avocado 2 lemons 2 sushinori stripes 1 tablespoon wasabi sauce Shiso cress Instructions […]

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Nutritious Value

• Calories: 209
• Protein: 4.6 grams
• Fat: 7.9 grams
• Carbohydrates: 31.8 grams
• Preparing time: 45 minutes

Ingredients

• 500 grams sushi rice
• 3 tablespoons sesame seeds
• 100 grams asparagus
• 2 tablespoons sweet soy sauce
• 2 tablespoons regular soy sauce
• 1 large ripe avocado
• 2 lemons
• 2 sushinori stripes
• 1 tablespoon wasabi sauce
• Shiso cress

Instructions

• Cook the sushi rise as instructed on the packet and set aside.
• Toast the sesame seeds in a dry pan until golden
• Place a medium-sized griddle on a high heat and cook the asparagus on top for 10 minutes
• Put the regular soy sauce in a plate and the toasted sesame seeds in another plate. Put the asparagus in the soy sauce and roll it until all sides are dipped in sauce. Move the asparagus to the sesame plate and roll it until all sides are covered with sesame.
• Peel the avocado and remove the seed, then slice. Squeeze one lemon in a small bowl and set it aside.
• To make the sushi, spread the sushinori sheets on a flat dish and spread half the rice on top. Leave a 2-cm hole in the middle to fill with 1 teaspoon wasabi sauce.
• Cover with avocado and asparagus slices. Gently and carefully roll the sushi.
• Use a sharp knife to slice each roll to 12 pieces. Serve with sweet soy sauce, cress and lemon tranches.

Sources:

Source 1

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