Jan 30, 2012
Author: Taylor Godber
Give your wallet a break without indulging in the “ketchup tomato soup”, the crackers and jam, or the only affordable lunch option, a piece of pizza that will not give you enough energy to make it through the day. The trick tip to being nice to your bank account and fueling your body with healthy food is planning ahead. Below are 4 recipes that you’ll need less than 60 minutes to put together 6-24 lunches. At $5 or less a lunch and the “grab and go” convenience, no more need to shell out $15 at the cafeteria for meals.
Black Bean Burritos
*As tortillas generally come in 8 packs below is the recipe for 16 wraps. Divide the
prescribed measurements for 8 wraps and add an extra 1/2 for 24 wraps.
16 Black Bean Burritos
Shopping List:
1 small bag of brown rice or wild rice (enough to yield 8 cups prepared)
6 cans of black beans
4 large or 6 medium bell peppers (green, yellow, or red)
1 large red onion
16 wraps (whole wheat preferably)
1 jar of salsa
1 small block of mozzarella (part skim milk)
*Add any extra vegetables if you like.
How to:
1. Cook rice according to directions on box. You are going to need a 1/2 cup of rice for each wrap
so adjust your cooking measurements for 8 cups of rice.
2. Slice 4 bell peppers. Green peppers are usually the cheapest.
3. Slice 1 large red onion.
4. Cook peppers and onion until they are tender in a large skillet with 1 tbsp of Olive Oil.
Put aside to chill.
5. Empty 6 regular sized cans of black beans into a strainer and rinse them off until the
water under the strainer runs clear.
6. If you would like to add cheese to the wraps, grate 1 cup of part skim-milk cheese.
7. Lay wraps out on counter.
8. What goes in the wraps:
-1/2 cup cooked brown or wild rice
- equally distribute peppers and onions
- equally distribute black beans (3/4 cup -1 cup)
-sprinkle with cheese
-1 tbsp of salsa
How to roll it:
9. Move all the ingredients onto 1/2 of the wrap, right to the edge. On the other sides leave 1
inch empty.
10. Fold the wrap over and tuck the “empty” sides inwards.
11. Roll the wrap tightly to the other side.
12. Wrap in plastic and toss in the freezer.
Re-heat in microwave in cafeteria/lodge at mountain.
Chicken and Veggie Wraps
*As tortillas generally come in 8 packs below is the recipe for 16 wraps. Divide the
prescribed measurements for 8 wraps by 2 and add an extra 1/2 for 24 wraps.
8 Chicken and Veggie Wraps
Shopping List:
8 chicken breasts (boneless skinless)
or
8 regular sized cans of chickpeas (garbonzo beans) for an even more affordable,
convenient, and vegetarian option.
4 large or 6 medium bell peppers (green, yellow, or red)
1 large red onions
2 medium or 1 large zucchini
1 bag of spinach
1 small shaker of Greek Spice
1 small container of hummus (flavored or plain)
*Add any extra vegetables if you like.
How to:
1. Slice chicken breast into slices of chunks. Cook in on a medium heat in skillet with 1
tbsp of olive oil until chicken is cooked through.
2. Slice peppers, zucchini, and onions and in separate skillet cook until all are tender.
Add spinach 3 minutes into cooking other veggies.
3. Lay wraps out on counter.
4. Spread hummus onto middle of the wraps.
5. Equally divide veggies and chicken onto wraps.
6. Sprinkle with Greek Spice.
How to roll it:
7. Move all the ingredients onto 1/2 of the wrap, right to the edge. On the sides leave 1
inch empty.
8. Fold the wrap over and tuck the “empty” sides inwards.
9. Roll the wrap tightly to the other side.
10. Wrap in plastic and toss in the freezer.
Re-heat in microwave in cafeteria/lodge at mountain.
Breakfast Bagel
*As a bag of bagels usually yields 6 bagels the recipe below is for 12 bagels. Divide the
prescribed measurements for 6 bagels by 2 and add an extra 1/2 for 18 bagels.
12 Breakfast Bagels
Shopping List:
2 packages of whole wheat bagels (12 total)
1 dozen eggs
600g of deli sliced ham or turkey
350g block of cheese (mozzarella, part skim milk cheese)
1 small tub of light garlic and onion cream cheese ( or any other savory flavor)
*Add any veggies if you like. Suggestions: bell peppers and/or onions.
How to:
1. Slice bagels in half if not already sliced.
2. Scramble or fry eggs with 1 tbsp or olive oil or butter.
3. Put one slice of cheese on bagel.
4. Equally distribute egg and meat onto bagels.
5. Cook veggies as described in above recipes and distribute on bagels.
6. Put tops on bagels, wrap in saran-wrap, and put in the freezer.
Re-heat in microwave in cafeteria/lodge at mountain.
Tuna and whole wheat rice cakes
*Per serving.
Shopping List:
1 small can of Flaked Light Tuna (plain or flavored)
2 Whole Wheat Rice Cakes
celery
carrots
Substitute the rice cakes with healthy crackers instead
Crackers (Raincoast Crisps)= 36/package= 6/lunch
OR
-Any whole wheat whole grain crackers
How to:
1. One small can of Tuna with peel of top.
2. Ziplock bag with 2 Rice Cakes or 6 crakers.
3. Ziplock bag with 2 large chopped carrots and/or 2 celery sticks chopped.
Still hungry?
Add a single serving instant chicken noodle soup or miso soup to your lunch.
Just add water hearty soups with whole wheat crackers
Shopping List:
hearty dried soups; split pea, lentils and curry etc.
whole wheat whole grain crackers
How to:
1. Transfer dried soup from container to a ziplock bag. On hill use a coffee cup to make
your soup.
2. 6 crackers in a ziplock bag.
|
.jpg)
