Whether you are a homemaker or an office-goer, you know that there is nothing more frustrating than packing a lunchbox. It takes so much time and often tends to get monotonous which is why most kids turn to canteens and adults turn to junk food. But when eating outside becomes a habit, it not only affects your health but also burns a hole in your wallet. This is exactly why you need to make the switch today. Aradhana Borah shares three delectable yet healthy and easy-to-cook lunchbox recipes that will make the dreaded lunchbox something to look forward to.
- 1 tbsp olive oil
- 250g button mushrooms, chopped
- 2 garlic cloves, crushed
- 1 bunch of spring onions, sliced
- One lime wedge for juice
- Boiled chickpeas
- 6 tbsp curd
- Pinch of ground cumin
- 2 burger buns, toasted and halved
- 1 tomato, sliced
- Handful of salad leaves
Heat oil in a non-stick frying pan and cook the mushrooms, garlic and spring onions for 5 minutes. Squeeze in some lime juice and cook for another 2 minutes or until the mixture looks quite dry. Take out in a bowl and keep aside. Use a fork to mash the chickpeas in a bowl. Next add the mushroom mix and crumbs, and shape into 4 patties. Fry in the remaining oil for 3-4 minutes on each side until crisp.Beat the curd with cumin, spread over the bun and place patty on top. Finish off with a few slices of tomato and a salad leaf.
Health Bite:Chickpeas are a good source of protein and also provide essential vitamins and minerals.Mushrooms are a good source of B vitamins and other important minerals like Selenium, Copper, Potassium and Ergothioneine.
Tuna Salad Sandwich
- 1 can tuna in water, drained
- 1 medium carrot, shredded
- 1/2 medium red pepper, chopped
- 1/4 cup light mayonnaise
- 3 tbsp plain curd
- 1 tbsp lemon juice
- 4 slices of brown bread
In a salad bowl, combine tuna, carrot, red pepper, mayonnaise, curd, lemon juice, and 1/4 teaspoon freshly ground black pepper. Spoon the spread on the brown bread slices and wrap with aluminium foil to pack into your lunch box.
Health Bite:Tuna has high protein content and also contains omega-3 fatty acid, which helps prevent high blood pressure.
Broccoli and Chicken Rice
- 1 tbsp vegetable oil
- 6/8 boneless chicken pieces
- 1 cup chicken broth
- 1½ cup water
- 1/4 tsp ground black pepper
- 1½ cupquick cooking brown rice
- 2 cups fresh broccoli flowerets
Heat oil in a pan over medium-high heat. Put in the chicken pieces and cook for about 10 minutes or until well browned on both sides. Then remove the chicken and keep aside. Stir in broth, water and black pepper into the pan and bring toa boil.Toss inthe rice and broccoli, and reduce heat to low. Finally, add the chicken piecesand black pepper. Cover and cook until the chicken is cooked and rice is tender.
Health Bite:Brown rice is high in fibre and rich in anti-oxidants. Broccoli provides nutrients like vitamin C, vitamin A, folic acid, calcium and fibre.
This article was first published in Eclectic NorthEast (May 2014) issue