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Read e-book Scrumptious Salads : For a Light but Filling Meal Recipes

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Inspire me. Marinate chicken breasts, then drizzle with a punchy peanut satay sauce for a no-fuss, midweek meal that's high in protein and big on flavour. An easy pasta salad that makes a tasty addition to any lunchbox. Ideal for kids aged 9 - 12, it also makes up 2 of their 5-a-day.

Give yourself a boost and treat yourself to this low-fat, healthy carrot soup with a swirl of soured cream. A deep red autumnal soup that's low fat, vegetarian and full of flavour. Beetroot and apple give this soup a subtle sweet flavour, while lentils add protein and bulk Grab a pack of courgetti or spiralize your own for a simple vegetarian supper. Easy Vegetarian.

Low calorie meals: 160 family dinners under 500 calories

This jar salad trend is a keeper! The dressing stays at the bottom of the container, and the leafy greens remain fresh and crisp until you're ready to serve A little meat goes a long way: just 12 ounces is plenty to serve 4. It may seem too good to be true, but it's not: This impressive plate requires only 5 ingredients water, oil, salt, and pepper are freebies.

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Microwaved sweet potatoes are sliced into medallions, brushed with oil, and lightly seared so they become satisfyingly steak-like. The creamy, nutty sauce adds richness, and the lemon-dressed arugula-chickpea salad bulks up the plate beautifully. In place of almond butter, you can use any nut butter you like—try peanut, cashew, or sunflower butter.

And if canned chickpeas aren't in your pantry, try cannellini or navy beans. Precut vegetables, rotisserie chicken, and chopped pecans save time when throwing together a quick lunch before school or work. A homemade dressing of molasses, olive oil, cider vinegar, and Dijon mustard keeps added sugar and calories in check. One of the healthiest and nutritious vegetables, butternut squash is full of antioxidants, vitamins, minerals, and fiber.

Keep a batch on hand for a side, soup, or hash stir-in. Farro is a quick-cooking, rich, and nutty grain, often found in Italian and Mediterranean dishes as an alternative to rice, barley, couscous, and quinoa. Chickpeas are a delicious low-fat, plant-based protein option that's filled with fiber.

Be sure to opt for the unsalted canned chickpeas to lower sodium.


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For Sunday prep, omit the arugula and make enough farro mixture for the week. Stir in the greens just before you head out the door. Let kale become you all-purpose green. Crisp, sweet-tart apple varieties Fuji, Honeycrisp, Pink Lady add freshness and crunch—or a juicy, sweet contrast to seared or roasted meats. Vastly underrated skinless, boneless thighs are rich and moist, perfect for stewing, grilling, or searing. Herb, lemon, and garlic vinaigrette doubles as the marinade for the chicken. This is the salad you are going to want to be packing for your lunch everyday.

This salad is ideal for cold grilled steak, as reheating may overcook the meat or cause the basil and arugula to wilt.

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Grilling the red onion adds another layer of char and a bit of sweetness to counter the tartness of the vinaigrette. In this dish, just a bit of a rich and pungent cheese can go quite a long way. Tossing hot pasta with a few ounces of creamy Brie makes for a light, luscious, and flavorful sauce to coat this abundant bowl of chicken, fresh veggies, and whole-grain noodles.

Sub fresh summer fruit like blueberries or nectarines for the raspberries. Grill the chicken and make the spiced pecans in advance. Change up the greens, fruit, and dressing for fast lunches. Layer a colorful salad in portable glass jars. Kids will give it a thumbs-up.

Low-calorie lunch recipes | BBC Good Food

Make these salads up to a day ahead; pack them tightly with the dressing on the bottom, followed by denser ingredients that won't get soggy while they marinate. Customize with your favorite seasonal veggies, fresh cheeses, and whole grains. These make great additions to lunch bags, picnic baskets, or road trip coolers and can easily double if you need lunch for 4 people. This salad is even better at room temperature once the bread has absorbed some of the dressing. Swap the steak for chicken or shrimp, or omit for a side salad.


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Think of this impressive salad as a deconstructed version of a spring roll. Rice noodles cook in just 2 minutes; be sure to drain and rinse promptly with cold water so they don't overcook. Updated: March 17, Pin ellipsis More. Good salads are much more than iceberg lettuce, chopped veggies, and a sprinkle of a basic vinaigrette. Salads are a great way to pack in plenty of produce, load on lots of flavor, and feel seriously full once you're finished.

These healthy lunch and dinner salads rely on hearty grains, lean protein, and immensely flavorful dressings. Each bite is interesting and complex, which leaves you eager to eat it again for tomorrow's leftovers. And if you're counting calories, great news! Most of these salads are under calories. Image zoom. View Recipe: Salmon and Spinach Salad. View Recipe: California Steak Salad.