COOKBOOK
Healthy
RECIPES FOR OFFICE LUNCHES
Quinoa and Vegetable Stir-Fry
INGREDIENTS 1 cup quinoa, rinsed 2 cups water or vegetable broth 1 tablespoon olive oil 1 onion, thinly sliced 2 bell peppers (assorted colors), sliced 1 zucchini, sliced 1 cup broccoli florets 2 carrots, julienned
DIRECTIONS 1. In a saucepan, combine quinoa and water (or vegetable broth). Bring to a boil, then reduce heat, cover, and simmer until quinoa is cooked and liquid is absorbed. 2. In a large skillet or wok, heat olive oil over medium-high heat. Add onions and garlic, sauté until fragrant. 3. Add bell peppers, zucchini, broccoli, and carrots to the skillet. Stir-fry until the vegetables are tender-crisp. 4. In a small bowl, whisk together soy sauce,
3 cloves garlic, minced
sesame oil, and grated ginger. Pour over the
1 tablespoon low-sodium
vegetables and toss to coat evenly.
soy sauce 1 tablespoon sesame oil 1 teaspoon grated ginger Salt and pepper to taste Optional: chopped green onions and sesame seeds for garnish
5. Add the cooked quinoa to the skillet and stirfry for an additional 2-3 minutes. 6. Season with salt and pepper to taste. Garnish with chopped green onions and sesame seeds if desired.
Grilled Chicken and Avocado Salad
INGREDIENTS 2 boneless, skinless chicken breasts 2 tablespoons olive oil Salt and pepper to taste 6 cups mixed salad greens 1 cup cherry tomatoes, halved 1 cucumber, sliced 1 avocado, sliced 1/4 cup feta cheese, crumbled Balsamic vinaigrette dressing
DIRECTIONS 1. Preheat the grill or grill pan over mediumhigh heat. 2. Rub chicken breasts with olive oil, salt, and pepper. Grill for 6-8 minutes per side or until cooked through. 3. In a large salad bowl, combine mixed greens, cherry tomatoes, cucumber, avocado, and feta cheese. 4. Slice grilled chicken and place it on top of the salad. 5. Drizzle with balsamic vinaigrette dressing just before serving.
Sweet Potato and Black Bean Burrito Bowl
INGREDIENTS
DIRECTIONS
2 medium sweet potatoes,
1. Preheat the oven to 400°F (200°C).
peeled and diced
2. Toss sweet potato cubes with olive oil,
1 tablespoon olive oil 1 teaspoon cumin 1 teaspoon chili powder Salt and pepper to taste 1 can black beans, drained and rinsed 2 cups cooked brown rice 1 cup corn kernels (fresh or frozen) 1 cup cherry tomatoes, halved 1 avocado, sliced Fresh cilantro for garnish Lime wedges for serving
cumin, chili powder, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes or until tender. 3. In a skillet, heat black beans over medium heat until warmed through. 4. Assemble bowls with brown rice, roasted sweet potatoes, black beans, corn, cherry tomatoes, and sliced avocado. 5. Garnish with fresh cilantro and serve with lime wedges.
Lentil and Vegetable Curry
INGREDIENTS 1 cup dried green or brown lentils, rinsed 1 can coconut milk 1 onion, diced 2 carrots, sliced 1 bell pepper (color of your choice), diced 1 zucchini, diced 3 tablespoons curry powder 1 teaspoon ground cumin 1 teaspoon ground coriander Salt and pepper to taste Fresh cilantro for garnish
DIRECTIONS 1. In a large pot, combine lentils, coconut milk, diced onion, carrots, bell pepper, and zucchini. 2. Stir in curry powder, ground cumin, ground coriander, salt, and pepper. 3. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until lentils are tender. 4. Garnish with fresh cilantro before serving.
Spinach and Mushroom Stuffed Chicken Breast
INGREDIENTS
DIRECTIONS
4 boneless, skinless chicken
1. Preheat the oven to 375°F (190°C).
breasts
2. In a skillet, sauté mushrooms and garlic
2 cups fresh spinach, chopped 1 cup mushrooms, finely chopped 1/2 cup feta cheese, crumbled 2 cloves garlic, minced Salt and pepper to taste Olive oil for cooking
in olive oil until softened. Add chopped spinach and cook until wilted. 3. Butterfly the chicken breasts and stuff them with the spinach-mushroom mixture and crumbled feta. 4. Season the outside of the chicken breasts with salt and pepper. 5. In an oven-safe skillet, sear the chicken on both sides, then transfer to the preheated oven and bake for 20-25 minutes or until the chicken is cooked through.