Dinner Tonight

Dinner Tonight

Healthy Cooking for a Healthy Texas

Chicken Harvest Lunch Bowl

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This Chicken Harvest Lunch Bowl is an easy lunch to prepare on Sunday for your busy week ahead. Try it out today, or switch it up with your favorite veggies!


Chicken Harvest Lunch Bowl
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Servings
4 bowls
Servings
4 bowls
Chicken Harvest Lunch Bowl
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Servings
4 bowls
Servings
4 bowls
Ingredients
Harvest Bowl
Quick Tzatziki Sauce
Servings: bowls
Units:
Instructions
  1. Wash hands and clean the preparation area. Preheat oven to 400°F and line a cooking sheet with foil. Rinse all fresh vegetables before slicing.
  2. In a bowl combine the broccoli florets and carrot slices, toss in olive oil. Arrange on the cooking sheet in a single layer leaving room for the chicken.
  3. Chicken breasts should be cut in half lengthwise to reduce the thickness, breasts can also be flattened with a meat hammer. Arrange in a single layer on the cooking sheet and sprinkle the lemon pepper seasoning on top. Bake for 25 minutes or until chicken reaches an internal temperature of 165°F.
  4. While the chicken is in the oven cook the quinoa if not already done.
  5. While chicken is in the oven make the tzatziki sauce. In a bowl, combine the greek yogurt, garlic, cucumber, and dill and stir well. You can also use store-bought tzatziki sauce but this will change the nutritional information.
  6. Once everything is done, divide the quinoa among 4 refrigerator airtight containers, top with vegetables and sliced chicken. Keep the tzatziki sauce in a separate container. Reheat the quinoa bowls to a minimum internal temperature of 165°F before topping with tzatziki sauce and consuming. Leftovers will keep for 3-4 days.
Recipe Notes

Hummus and Veggie Wrap

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This simple and easy lunch recipe, hummus and veggie wrap is sure to satisfy any member of the family for a healthy lunch. Keep this recipe on hand for easy lunches!


Hummus and Veggie Wrap
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Servings
4 half wraps
Servings
4 half wraps
Hummus and Veggie Wrap
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Servings
4 half wraps
Servings
4 half wraps
Ingredients
Servings: half wraps
Units:
Instructions
  1. Heat the olive oil in a skillet over medium-low heat. Add the red onions and cook slowly for 10-15 minutes, stirring occasionally, until soft and deep golden brown. Set aside and cool.
  2. Warm the tortillas on a grill pan or griddle over medium heat for 1 minute.
  3. Divide hummus and spread down the middle of each tortilla. Arrange the cooked onion slices and sliced red peppers over the hummus.
  4. Add the sliced artichoke hearts.
  5. Toss the salad greens with the balsamic dressing, then add to the wrap.
  6. Sprinkle crumbled feta over the greens. Tuck one side of the wrap and roll tightly to secure.
Recipe Notes

Greek-Style Tuna Salad

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Looking for a way to mix up your everyday tuna salad? Our Greek-style Tuna Salad is a delicious and refreshing recipe that is great for these hot summer days or a perfect make-ahead meal for your lunches!

 

Greek-Style Tuna Salad

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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Main Dish
Servings 4

Ingredients
  

  • 1 (9 ounce) package whole wheat elbow pasta
  • 1 (12 ounce) can chunk light tuna in water drained
  • 1 small red onion chopped
  • 1/2 cup prepared Greek vinaigrette salad dressing
  • 1/4 cup pitted black olives
  • 2 tablespoons reduced fat feta cheese crumbles
  • 1 boiled egg white
  • 1 medium celery stalk, chopped

Instructions
 

  • Cook the pasta according to the package directions. Drain pasta and place in refrigerator to cool.
  • Mix tuna, onion, salad dressing, feta cheese, celery, egg white, olives, and cooled pasta in a large bowl.
  • Serve cold over a bed of Romaine lettuce

Notes

Flatbread Pizza

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Easy Flatbread Pizza is the perfect way to get your kids to help you make their own dinner! This recipe has tons of ways for kids to get involved, and who doesn’t love pizza??


Flatbread Pizza sliced into quarters, placed on a wooden cutting board atop of a cotton towel.
Flatbread Pizza
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Servings
8
Servings
8
Flatbread Pizza sliced into quarters, placed on a wooden cutting board atop of a cotton towel.
Flatbread Pizza
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Servings
8
Servings
8
Ingredients
Servings:
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Instructions
Oven Instructions
  1. Clean your area and wash your hands before you begin.
  2. Preheat oven to 425°F.
  3. Toss sliced zucchini and mushrooms with olive oil and pepper.
  4. Place vegetables on baking sheet and roast for 20-25 minutes.
  5. Spread tomato sauce evenly on flatbread.
  6. Sprinkle mozzarella over tomato sauce.
  7. Add roasted vegetables.
  8. Bake pizza at 400°F for 8-10 minutes until cheese is bubbly.
Air Fryer Instructions
  1. Clean your area and wash your hands before you begin.
  2. Set the air fryer to 375°F and preheat for 3 minutes
  3. Toss sliced zucchini and mushrooms with olive oil and place on the air fryer basket/tray.
  4. Once the air fryer is preheated cook for 3 minutes.
  5. Spread tomato sauce evenly on the flatbread and sprinkle mozzarella cheese over the tomato sauce and add roasted vegetables once done.
  6. Set the air fryer to 375°F and let preheat for 4 minutes.
  7. Place flatbread on the air fryer basket/tray.
  8. Once the air fryer is preheated, cook for 4 minutes or until cheese is bubbly.
Recipe Notes

Easy Flatbread Pizza Nutrition Facts Serving size 1/2 flatbread (145g) servings per container 8 Amount per serving Calories 210 % Daily Value Total Fat 7 g 9 % Saturated Fat 3 g 15 % Trans Fat 0 g Cholesterol 10 mg 3 % Sodium 340 mg 15 % Total Carbohydrate 28 g 10 % Dietary Fiber 1 g 4 % Total Sugars 4 g Added Sugars 0 g 0 % Protein 10 g Vitamin D 0 mcg 0 % Calcium 244 mg 20 % Iron 1 mg 6 % Potassium 346 mg 8 %

Make the Most of Lunchtime

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Is lunchtime the only break in your busy day? Make the most of your lunchtime by packing a healthy lunch and making time for exercise! Here are our tips for incorporating exercise into your day to compliment your healthy lunch choices.

Is lunchtime the only break in your busy day?

  • Schedule your lunchtime walk in your work calendar. Think of it as an important appointment.
  • Keep everything you need for walking at work. This way you won’t find yourself saying “I forgot my shoes. I can’t go.”
  • Recruit some coworkers to join you. You can keep each other on track.
  • Depending on your walking pace, the weather and how much you sweat, you may be able to wear your work clothes and just put on athletic shoes. Or you may prefer to change into a t-shirt.
  • In cooler weather, you might need a jacket, hat or gloves. If you’re walking briskly, you’ll heat up in about 10 minutes, so don’t overdress.
  • Bring your lunch or pick a route where you can grab a quick healthy meal at the end of your walk.

 

Read the full article from the American Heart Association here. 

 

Make small changes to your usual lunch options to find a healthy eating style that works for you. The #MyPlateMyWins at Lunch video features small changes you can make to improve your food choices at lunchtime. For example, cut down on saturated fat in an entrée salad by using a vinaigrette, rather than creamy dressing and choosing protein foods that are prepared in healthier ways, such as grilled or baked, instead of fried.

 

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