Top 10 quick and easy recipes for healthy lunches to take to the office



If you've decided to bring your meals to the office to finally have a balanced lunch even at your workplace, but you're short on inspiration, here's a little compilation of complete and balanced meals that are easy to make and carry.
Top 10 Best Quick Recipes for a Balanced Lunch Break

Accompanied by a healthy little dessert in your bento box, you can make sure you have a good lunch break!




 Quick Couscous with Vegetables and Chicken



  • ·        Preparation time : 20 minutes
  •  
  • ·        Cooking time: 20 minutes


Ingredients:
for 4 persons

  • ·        1 medium packet of semolina seeds
  • ·        1 large onion
  • ·        4 tomatoes
  • ·        400 grams of zucchini
  • ·        400 grams of carrots
  • ·        1 tin of 250 grams of chickpeas
  • ·        4 chicken legs
  • ·        2 tablespoons of couscous spice mixes
  • ·        Salt, pepper
  • ·        A few branches of coriander
  • ·        Olive oil


Preparation:
for 4 persons

  • ·        Peel and chop the onion.
  • ·        In a pressure cooker, quickly fry the chicken legs and the chopped onion in a small drizzle of olive oil.
  • ·        Wash and cut the tomatoes and zucchini into small pieces. Peel, wash and cut the carrots into chunks. Drain and rinse the chickpeas.
  • ·        Add the vegetables to the casserole. Season with the spice mixture.
  • ·        Cover with water and close the pressure cooker.
  • ·        When the valve begins to whistle, cook for 15 minutes.
  • ·        Meanwhile, prepare the semolina: boil 150 ml of salted water. Pour half of the water over 250g of semolina. Cover and leave to swell for about 4 minutes. Add the rest of the boiling water, leave to stand for 2 minutes and scoop out the seeds with a fork.
  • ·        Set aside one part in a compartment of a bento box by arranging the vegetable and chicken mixture on a portion of semolina.



Penne tomato mozzarella and parma ham



  • ·        Preparation time: 10 minutes
  •  
  • ·        Cooking time:15 minutes
  •  
  • ·        Difficulty:1/5


Ingredients:
for 4 persons

  •     300 grams of penne pasta
  •     3 slices of Parma ham
  •     Half a scoop of mozzarella cheese
  •     A few fresh basil leaves
  •     A handful of cherry tomatoes
  •     A little olive oil
  •     Salt, pepper


Preparation:
for 4 persons

  • ·        Cook the pasta in boiling salted water for the time indicated on the package.
  • ·        Meanwhile, wash the cherry tomatoes and cut them in half.
  • ·        Chop fresh basil
  • ·        Thinly slice the half-ball of mozzarella cheese
  • ·        Cut the ham into small strips
  • ·        When the pasta is cooked, remove from the heat and drain.
  • ·        Add the basil, ham, cherry tomatoes and mozzarella. Add a drizzle of olive oil. Season with salt and pepper.
  • ·        Reserve a portion in a compartment of a bento box



Healthy Crab and Dill Wrap



  • ·        Preparation time: 10 minutes
  •  
  • ·        Cooking time: 0 minutes
  •  
  • ·        Difficulty: 1/5


Ingredients:
for 4 persons

  • ·        4 tortillas
  • ·        300 grams of fresh crabmeat
  • ·        4 large lettuce leaves
  • ·        A small cucumber
  • ·        50 grams cream cheese spread, low-fat
  • ·        Dill
  • ·        A little lemon
  • ·        Salt, pepper


Preparation:
for 4 persons

  • ·        Wash, spin-dry and dry lettuce leaves.
  • ·        Wash the cucumber and cut it into thin sticks.
  • ·        Chop the dill, chop the lemon and extract the juice.
  • ·        Crumble the crab leaves in a bowl.
  • ·        Add cream cheese, lemon juice, dill.
  • ·        Season with salt and pepper.
  • ·        Mix well.
  • ·        Arrange the tortillas on a work surface, cover them with the crab mixture, a lettuce leaf and a few cucumber sticks.
  • ·        Roll the tortillas on themselves without tightening them too much.
  • ·        Reserve a wrap in one of the compartments of a bento box.






Avocado, Grapefruit, Feta and Cherry Tomato Salad





  • ·        Preparation time: 10 minutes
  •  
  • ·        Cooking time: 15 minutes
  •  
  • ·        Difficulty: 1/5


Ingredients:
for 4 persons

  • ·        6 mesclun handles
  • ·        A lawyer.
  • ·        A little cauliflower bouquet
  • ·        A little romanesco cabbage
  • ·        A pink grapefruit
  • ·        About fifteen cherry tomatoes
  • ·        A small handful of pecans
  • ·        2.3 spoonfuls of feta cheese
  • ·        A small lime
  • ·        4 tablespoons of coconut oil (melt if necessary)
  • ·        Salt, pepper


Preparation:
for 4 persons

  • ·        Wash the mesclun, cauliflower, romanesco cabbage, and cherry tomatoes.
  • ·        Grate the cauliflower, slice the Romanesco cabbage and collect the florets.
  • ·        Cut the avocado in half, remove the stone, remove the skin and slice it.
  • ·        Peel the grapefruit raw, and separate the quarters.
  • ·        In a small container, mix the coconut oil and lime, add a pinch of salt.
  • ·        Mix all the ingredients and add the sauce, nuts and feta cheese.
  • ·        Reserve a portion in a compartment of a bento box



Soba noodles with shrimps



  • ·        Preparation time: 10 minutes
  •  
  • ·        Cooking time: 15 minutes
  •  
  • ·        Difficulty: 2/5


Ingredients:
for 4 persons

  • ·        300 grams of shrimps
  • ·        200 grams of soba noodles
  • ·        200 grams of snow peas
  • ·        A 1-centimeter piece of fresh ginger.
  • ·        2 small onions
  • ·        2 cloves of garlic
  • ·        1 lime
  • ·        1 tablespoon of sesame oil
  • ·        2 tablespoons coriander
  • ·        5 teaspoons of turmeric
  • ·        5 teaspoons tamari sauce
  • ·        5 teaspoon of seeds from sésame½ teaspoon of honey
  • ·        Salt, pepper


Preparation:
for 4 persons

  • ·        Cook the soba noodles in boiling water with broth.
  • ·        Meanwhile, cook the snow peas in boiling salted water for about 10 minutes.
  • ·        Drain the noodles and put them in hot water.
  • ·        Drain the peas and put them in hot water.
  • ·        Wash the onion and chop it.
  • ·        Thinly chop the garlic cloves.
  • ·        Peel the piece of ginger and cut it very finely.
  • ·        Fry onion, garlic and ginger in a pan with sesame oil.
  • ·        Fry the prawns in a pan, add the peas, coriander, turmeric, salt and pepper.
  • ·        Add the agave syrup, tamari sauce and sesame seeds.
  • ·        Add the lemon juice
  • ·        Reserve a portion in one of the compartments of a bento box by placing it on top of a portion of noodles.



Spaghetti with zucchini and goat cheese



  • ·        Preparation time: 10 minutes
  •  
  • ·        Cooking time: 15 minutes
  •  
  • ·        Difficulty: 1/5


Ingredients:
for 4 parts

  • ·        400 grams of spaghetti
  • ·        A beautiful zucchini
  • ·        100 grams of fresh goat cheese
  • ·        2 sprigs of chives
  • ·        50 grams of pesto sauce


Preparation:
for 4 parts

  • ·        Plunge the pasta into a pot of boiling water and cook it for the time indicated on the packet.
  • ·        Wash the zucchini well and cut it into spaghetti shapes.
  • ·        In a frying pan, brown the zucchini in a little olive oil for about 8 minutes.
  • ·        When the pasta is cooked, drain and add to the pan.
  • ·        Finely chop the chives and add to the pasta.
  • ·        Add the pesto sauce and remove from the heat.
  • ·        Season with salt and pepper and add the crumbled goat's cheese.
  • ·        Reserving a portion in one of the compartments of an airtight bento box






Lentil and smoked salmon salad



  • ·        Preparation time: 25 minutes
  •  
  • ·        Cooking time: 20 minutes
  •  
  • ·        Difficulty:1/5


Ingredients:
for 4 persons

  • ·        200 grams of lentils
  • ·        4 slices of smoked salmon
  • ·        1 red onion
  • ·        1 teaspoon cumin
  • ·        1 small lemon
  • ·        3 tablespoons of olive oil
  • ·        A little cilantro
  • ·        Salt, pepper


Preparation:
for 4 persons

  • ·        Wash the lentils and cook them in a pan of water for 20 minutes.
  • ·        Meanwhile, wash and chop the onion.
  • ·        In a bowl, mix the onion with olive oil and lemon juice.
  • ·        Season with salt and pepper.
  • ·        Cut the salmon into small pieces and add to the container.
  • ·        Drain the lentils and put them in cold water.
  • ·        Add the lentils and mix
  • ·        Clean and chop the coriander and add it to the mixture.
  •  
  • ·        Reserving a portion in one of the compartments of an airtight bento type box



Frittata with caramelized mushrooms and onions





  • ·        Preparation time: 15 minutes
  •  
  • ·        Cooking time: 20 minutes
  •  
  • ·        Difficulty: 1/5


Ingredients:
for 4 persons

  • ·        200 grams of button mushrooms
  • ·        6 eggs
  • ·        50 grams of baby spinach shoots
  • ·        3 slices of cereal bread
  • ·        70 grams of ricotta
  • ·        30 grams of grated Emmental cheese
  • ·        2 tablespoons of olive oil
  • ·        2 onions
  • ·        Salt, pepper


Preparation:
for 4 persons

  • ·        Turn on the oven and let it preheat to 200 degrees.
  • ·        In a frying pan, brown the onions over high heat with a little oil for 8 minutes.
  • ·        Wash the mushrooms, slice them and add them to the onions.
  • ·        Fry them for 5 minutes.
  • ·        Add the spinach shoots 1 minute before the end of cooking.
  • ·        Set aside.
  • ·        Place the slices of bread in an ovenproof pan.
  • ·        Pour the vegetable mixture evenly over the bread slices.
  • ·        In a bowl, whisk the eggs with the ricotta.
  • ·        Season with salt and pepper and pour the eggs into the dish.
  • ·        Sprinkle with grated Emmental cheese.
  • ·        Bake for about 20 minutes, ending by turning on the grill option of the oven to gratinate.
  • ·        Reserve your share in one of the compartments of a bento box
  • ·        I suggest you accompany this dish with a green salad.



Poke bowl with fresh tuna



  • ·        Preparation time:  20 minutes
  •  
  • ·        Cooking time: 10 minutes
  •  
  • ·        Difficulty: 2/5


Ingredients:
for 4 persons

  • ·        200 grams of Thai rice
  • ·        500 grams raw tuna, for sashimi
  • ·        2 lawyers
  • ·        1 cucumber
  • ·        One onion
  • ·        A small piece of fresh ginger
  • ·        50 ml salted soy sauce
  • ·        5 tablespoons of sesame oil
  • ·        A lemon
  • ·        Some sesame seeds


Preparation:
for 4 persons

  • ·        Cook the Thai rice in a pot of boiling salted water for the time indicated on the packet.
  • ·        In the meantime, cut the raw tuna into small pieces.
  • ·        Wash and dice the cucumber
  • ·        Peel the onion and cut it into very small pieces.
  • ·        Peel the ginger and grate it.
  • ·        In a small container, mix the sesame oil, soy sauce, grated fresh ginger and salt.
  • ·        Add the raw tuna, onion and cucumber and stir.
  • ·        Set aside in a cool place.
  • ·        Cut the avocado in half, remove the stone and the skin, and cut it into thin slices.
  • ·        Squeeze lemon juice over the slices.
  • ·        Reserve
  • ·        When the rice is cooked, drain it.
  • ·        Place one portion in one of the compartments of a bento can, cover it with the tuna mixture and avocado slices.
  • ·        Sprinkle with sesame seeds.



Quinoa with eggplant and spinach

  • ·        Preparation time: 15 minutes
  •  
  • ·        Cooking time: 15 minutes
  •  
  • ·        Difficulty: 2/5


Ingredients:
for 4 persons

  • ·        An eggplant
  • ·        150 grams of baby spinach shoots
  • ·        1 glass of quinoa
  • ·        ¼ cup of feta cheese
  • ·        1 clove of garlic
  • ·        3 tablespoons of olive oil


Preparation:
for 4 persons

  • ·        Preheat your oven to 200 degrees
  • ·        Put the quinoa to cook in a saucepan.
  • ·        Meanwhile, wash and dice the eggplant.
  • ·        In a bowl, mix the eggplant with two tablespoons of olive oil, salt and pepper.
  • ·        Arrange on an ovenproof baking sheet and bake until the eggplant is tender.
  • ·        Mince the garlic and sauté in a pan with the spinach shoots and a spoonful of olive oil.
  • ·        Remove from the heat
  • ·        When the eggplant and quinoa are cooked, mix all the ingredients together.
  • ·        Sprinkle with crumbled feta cheese.
  • ·        Season with salt and pepper.
  • ·        Reserving a portion in one of the compartments of a bento box



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