Lunch & Dinner Ideas
Colorful, sweet fruits and vegetables and herbs are in abundance this season.
SPICED CHICKEN & MANGO SALAD
Makes 2 servings
Nutrition 379 kcal; 1586 kJ; 29 g protein; 24 g carbohydrates; 16 g net carbs; 8 g dietary fiber; 15 g total sugars; 0 g added sugars; 21 g total fat; 8 g saturated fat
Ingredients
• 4 cups (170 g) romaine lettuce, chopped
• 2 organic chicken breasts
• 1 tablespoon (15 ml) coconut oil.
• 1 mango, peeled and diced
• 1 avocado, diced
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• Pepper to taste
Directions
1. Heat oil in a skillet over medium/high heat.
2. Season both sides of the chicken with pepper.
3. Place in skillet and cook, turning once, until firm to the touch and meat is white throughout, about 5-7 minutes per side.
4. Remove from heat and let cool.
5. Once cool, shred chicken.
6. In a large bowl combine shredded chicken, chili powder and cumin. Add diced mango and avocado. Mix well. 7. Toss with chopped lettuce and serve!
ROASTED VEGETABLES
Makes 2 servings
Nutrition 189 kcal; 791 kJ; 4 g protein; 15 g carbohydrates; 9 g net carbs; 6 g dietary fiber; 5 g total sugars; 0 g added sugars; 14 g total fat; 2 g saturated fat
Ingredients
• 1 cup (150 g) Brussels sprouts, halved
• 3 carrots, peeled and sliced
• 1 cup (150 g) cauliflower florets
• 2 tablespoons (30 ml) olive oil
Directions
1. Preheat oven to 450 F (230 C) and line a baking sheet with parchment paper.
2. Lay ingredients onto the baking sheet.
3. Drizzle oil over the raw vegetables and then mix together with your hands until well coated.
4. Put the baking sheet into the oven and allow to cook for 10-15 minutes, stirring occasionally.
5. Continue to cook for another 10-15 minutes or until vegetables are slightly brown and soft.
6. Remove from heat, serve and enjoy!
Sweet potato fries
Makes 2 servings
Nutrition 171 kcal; 975 kJ; 2 g protein; 26 g carbohydrates; 22 g net carbs; 4 g dietary fiber; 5 g total sugars; 0 g added sugars; 7 g total fat; 1 g saturated fat
Ingredients
• 2 medium sweet potatoes, peeled and sliced into thin wedges
• 2 tablespoons (30 ml) olive oil
• 1 teaspoon rosemary
• 1/2 teaspoon sea salt
Directions
1. Preheat oven to 425 F (215 C).
2. Put potato wedges into a bowl and toss with oil, rosemary and salt.
3. Arrange on baking sheet lined with parchment paper.
4. Bake for 30 minutes or until the flesh is tender, the outside is lightly browned and the edges slightly crisp.
5. Serve warm.
SIMPLE SAUTÉED SPINACH
Makes 1 serving
Nutrition 137 kcal; 573 kJ; 1 g protein; 4 g carbohydrates; 3 g net carbs; 1 g dietary fiber; 0 g total sugars; 0 g added sugars; 14 g total fat; 2 g saturated fat
Ingredients
• 2 tablespoons (30 ml) coconut oil
• 2 cups (85 g) fresh spinach
• 1 tablespoon (15 ml) lemon juice
• 1/4 teaspoon crushed red pepper flakes (crushed chilli flakes)
Directions
1. Heat oil in a pan over medium heat. Add spinach and toss to coat. Cover and cook until wilted, 3-5 minutes.
2. Remove from heat and place in a bowl. Add lemon juice and crushed red pepper. Toss to coat and serve immediately.