Page 62 - EatingWell Special Edition Superfoods 2019
P. 62
R E C I P E S
LUNCH
Packable bowls, salads and
sandwiches are a portable
lunch dream. These
recipes deliver a punch
of superfood nutrition to
power you all day long.
MEAL PLAN BY
EMILY LACHTRUPP, M.S., R.D., C.D.
Quinoa Power Salad
ACTIVE: 20 min
TOTAL: 40 min 1. Preheat oven to 425°F.
TO MAKE AHEAD: Prepare through Toss sweet potato and onion
Step 3 up to 2 days ahead. Re- with 1 tablespoon oil, garlic
frigerate vegetables, chicken powder and ⅛ teaspoon salt in
and dressing separately. Toss a medium bowl. Spread on a
just before serving. large rimmed baking sheet
Make this satisfying salad and roast for 15 minutes.
in the evening and enjoy one 2. Meanwhile, add chicken and
portion for dinner, then pack 1 tablespoon mustard to the
the remaining portion for bowl; toss to coat. When the
lunch the next day. This meal is vegetables have roasted for
loaded with protein- and fiber- 15 minutes, remove from the
rich ingredients like chicken, oven and stir. Add the chicken
sweet potato and quinoa. to the pan. Return to the oven
1 medium sweet potato, and continue roasting until
peeled and cut into the vegetables are beginning
½-inch-thick wedges to brown and the chicken is
½ red onion, cut into cooked through, about 10 min-
¼-inch-thick wedges utes more. Remove from the
2 tablespoons extra-virgin oven and let cool.
olive oil, divided 3. Meanwhile, whisk shallot,
¼ teaspoon garlic powder maple syrup, vinegar and
¼ teaspoon salt, divided the remaining 1 tablespoon
8 ounces chicken tenders oil, 1 tablespoon mustard
2 tablespoons whole-grain and ⅛ teaspoon salt in the
mustard, divided large bowl.
1 tablespoon finely chopped 4. When the chicken has
shallot cooled, shred it and place in
1 tablespoon pure the bowl with the dressing.
maple syrup Add baby greens, quinoa and
1 tablespoon cider vinegar the roasted vegetables. Toss
4 cups baby greens, with the dressing and sprinkle
such as spinach, kale with sunflower seeds.
and/or arugula, washed SERVES 2: 3½ cups each
and dried CAL 466 / FAT 21G (SAT 3G) /
½ cup cooked red quinoa, CHOL 63MG / CARBS 35G / TOTAL
cooled SUGARS 12G (ADDED 6G) / PROTEIN
1 tablespoon unsalted 29G / FIBER 6G / SODIUM 716MG /
sunflower seeds, toasted POTASSIUM 666MG
58 E A T I N G W E L L
