9 recipes for a delicious and hearty lunch in the office

Contrary to the well-known proverb, lunch not offer more to share with a friend. Four meals when it should account for 40-50% of total energy produced during the day, when Three times - 45-50% YU. P. Brewers. Guide to laboratory work on hygiene and the basics of human ecology 2001. . Also important is a balance of proteins, fats and carbohydrates. The World Health Organization recommends that fats make up no more than 30%Healthy food. Newsletter № 394. diet. Otherwise there is a risk to gain weight and get the attendant diseases: diabetes, problems with the cardiovascular system and joints. WHO also recommends to include in each meal fruits and vegetables, less salt food.

Unhealthy diets and lack of physical activity - the main risk factors for health throughout the world.

World Health Organization

In catering establishments, where usually lunch, office workers, medical recommendations are performed infrequently. Provide themselves with healthy and useful meal possible if take care of it in advance and cook at home. For service can take a few options - depending on whether there is a microwave in the office.

Salad

This dish is good because it can be eaten cold - important for offices without a microwave oven. If salads are not as difficult to maintain a balance of fats and proteins. With more complex carbohydrates, but their lack of easy to make up a piece of bread. Consider the following aspects.

• Take lean meat. Otherwise the fat will solidify unappetizing, from which it is difficult to get rid of without heat treatment.
• Ingredients can be replaced like. Replace the chicken breast fillets on turkey or beef, nuts - on the sunflower seeds or pumpkin, sunflower oil - olive, pumpkin, grape seed oil.
• Feel free to add new components. If you do not believe in the taste, cut a new ingredient bigger - you can get it.
• If the recipe does not imply that all components exchanged smell and taste, bring refueling in a separate container and add just before eating.
• After addition of salt the vegetables start to allocate the juice, so the pickle salad is also better in the office.
• Vegetable salad - a dish is not very satisfying, though three-dimensional. Depending on appetite portion can be increased by 2-3 times.

Salad with meat and vegetables

Ingredients:

• 200 g of chicken fillet (can take turkey or beef);
• a quarter of an iceberg lettuce;
• 1 tomato;
• a pinch of sesame;
• 2 tablespoons canned corn;
• 2 tablespoons of vegetable oil;
• 3 tablespoons soy sauce.

preparation

The meat cut into cubes with a side of 1-1,5 cm, pour two tablespoons of soy sauce, stir and leave for 1 hour. Pour a tablespoon of oil in a pan. Put the meat, fry until tender, cool. Iceberg lettuce tear hands into small pieces, chop the tomatoes, place in a container. Add corn, cold meat, sprinkle with sesame seeds. For the filling, mix a spoonful of butter and a spoonful of soy sauce.

Salad with pasta

Ingredients:

• 50 g of fine pasta (Penne, fusilli);
• 70 g of mozzarella in the beads;
• 100 g of cherry tomatoes;
• 3-4 leaves basil;
• 2 tablespoons olive oil;
• 1 tablespoon balsamic vinegar.

preparation

Boil the pasta until al dente state (boil for a few minutes less than the time indicated on the package), cool. Tomatoes cut in half, balls mozzarella - into halves or quarters, depending on size. Mix pasta, cheese and tomatoes in a container. Basil leaves usually placed entirely - so beautiful. But eating a salad will be more convenient if they are not very finely chopped. For the dressing, mix oil and balsamic vinegar.

Salad with bird and radish

Ingredients:

• 200 g of chicken, turkey or duck skinless;
• 6 quail eggs;
• 6 radishes;
• 1 cucumber;
• 2 tablespoons of vegetable oil;
• 1 tablespoon mustard non-acute.

preparation

The meat cut into small pieces and fry until golden brown on one tablespoon of butter. Boil hard boiled eggs, cut in half. Radish and cucumber cut into slices. For the filling, mix a spoonful of butter and mustard.

Shawarma, burrito, quesadilla

From childhood we are taught that there is cold food is harmful. In fact, if you do not have celiac disease or a diet prescribed by the doctor, nothing wrong with bread with topping is not. These dishes can be eaten hot or cold - it's also a great option if you do not have a microwave.

It can be used as a filling homemade sausagesAdd vegetables and cheese with low fat.

Components for these dishes can be cooked in the evening and in the morning to collect better to juice and sauces do not soak the bread.

Home shawarma

Ingredients:

• 150 g of chicken, turkey or beef;
• 1 cucumber;
• 1 tomato;
• 150 g of Chinese cabbage;
• ½ sheet Lavash;
• 1 tablespoon of sour cream;
• 1 tablespoon ketchup.

preparation

Cook the meat in two embodiments. Fry the whole thing on an electric grill or pan-grilled without oil, and then cut. If this is not possible, add to the list of ingredients one tablespoon of vegetable oil and fry it sliced ​​meat. Chop the cabbage, chop the cucumber and tomato into slices. Half leaf Lavash smear cream, ketchup, uniformly lay out all components. tightly roll Shawarma.

burrito

Ingredients:

• 150 g of chicken, turkey, duck or beef;
• 1 tortilla;
• ½ sweet pepper;
• 1 tomato;
• 2 sprigs parsley;
• 1 tablespoon vegetable oil;
• 100 g of canned beans in tomato sauce.

preparation

Cut the meat into small pieces and fry in oil. When it is almost ready, add the chopped pepper cubes, 5 minutes - chopped tomatoes. Open a can of beans and pour the sauce. In a bowl place the meat zazharku, beans and chopped herbs, mix well. Make sure that the filling was not too liquid, but also to get rid of fanatical sauce is also not worth it - delicious with him. Pour mixture onto tortilla and tighten.

quesadilla

Ingredients:

• 1 tortilla;
• 50 g of cheese, which is melted well;
• 100 g of cooked lean meat;
• 1 tablespoon canned corn;
• 1 tablespoon ketchup;
• ½ bell pepper.

preparation

Half cakes grease ketchup, place sliced ​​meat, slices of pepper, corn, sprinkle with grated cheese. Cover the filling of the second half of the tortilla. Fry in a pan on both sides to become a golden color tortilla and hardened, and cheese - melted. As a garnish quesadilla you can take any vegetables.

Set lunch

If the office is equipped with a microwave oven, you can extend the menu is almost unlimited. any dish with a side dish suitable for lunch. But it is better to know the nuances that make your life easier and will not spoil relations with colleagues.

• Avoid silnopahnuschih products. "Flavors" of fish, stewed cabbage, garlic permeated the kitchen in all office areas. Colleagues do not appreciate.
• Soups are better left at home. Tightly closing containers misfire, and the catch of borscht phone, passport and house keys - not the most pleasant experience.
• Choosing too high-calorie and nutritious meals - bad idea. After a heavy meal will pull into sleep, and in front of at least 4 hours of operation.
• Ingredients better cut. Of course, large pieces and mouth rejoices, but the office will be more convenient if for dinner only need the plug - without a knife.

Fried chicken with vegetables

Ingredients:

• 200 grams of chicken breast meat (thigh can be replaced without skin or other meat);
• 100 g of broccoli;
• 100 g of zucchini;
• 100 g of cherry tomatoes;
• 50 g of dry rice;
• 2 tablespoons vegetable oil.

preparation

The meat cut into small pieces and fry in a tablespoon of butter. Add favorite spices. Wash the pan, pour the remaining oil. Broccoli disassemble into florets, zucchini cut into large cubes, cherry tomatoes cut in half. In turn fry vegetables until tender. In salted water boil rice. All components are put in a lunch container.

Beans with meat

Ingredients:

• 200 g of chicken or turkey;
• 100 grams of the beans;
• 70 ml of chopped tomatoes, canned in brine;
• 1 tablespoon vegetable oil;
• 1 cucumber.

preparation

Meat cut into slices and fry until cooked. Beans soak in water for at least an hour, preferably overnight. Put it in a pan with a thick bottom, cover with water so that the liquid was a centimeter above the beans. Simmer until the beans are tender and the water has evaporated almost completely. Season the beans spicy red pepper, salt and pour the canned tomatoes with the liquid in which they are located. For this recipe need not salted or pickled tomatoes and canned in its own juice. They are usually sold in metal cans or cartons.

In the container, place the beans and meat, cucumber and take with you.

Meatballs with salad

Ingredients:

• 200 g of minced chicken (can be replaced by other low-fat meat);
• 60 g of dry rice;
• 1 tablespoon oil;
• 150 g of cabbage;
• 50 g of carrot.

preparation

Boil the rice until half cooked, cool. Mix with minced meat, form balls. The high pan with a thick bottom pour oil. Fry the meatballs on all sides until light golden brown. Carefully pour the water for 1 cm from the bottom, ready to cook. Chop the cabbage, carrots grate on a coarse grater. Mix the vegetables in a bowl, salt them and several times vigorously squeeze hands. Cabbage juice will give, and will not need refueling.