Boring Lunch Rescue: The Brown Bag is Cool Again

by Chef Karla Williams, Hilton Head Health

There is far more to brown bagged lunches than the classic peanut butter and jelly sandwich. Take your boring lunch routine up a notch with these three easy recipes! They are all packed with flavor, nutrition, and originality, taking your lunch to the next level!

Chickpea Salad Sandwich
Serves 8; Serving Size: ½ cup

What You’ll Need:

1 (15oz.) can chickpeas, drained, crushed with a fork
½ each red onion, diced
3 tablespoons fresh basil, minced
½ each apple, diced
½ each tomato, diced
½ each green pepper, diced
2 each green onion, diced
¼ cup applesauce, unsweetened
2 tablespoons fresh lemon juice
1 tablespoon olive oil
5 tablespoons nutritional yeast

What You’ll Do:

1. In a medium bowl, combine chickpeas, red onion, basil, apple, tomato, green pepper, and green onion. Mix well.
2. In a small bowl, combine applesauce, lemon juice, olive oil and nutritional yeast. Mix well.
3. Combine the two bowls and mix well.
4. Scoop a half cup of the chickpea salad on rye bread. Enjoy!

Nutritional Information: 130 calories | 4.5g fat | 15g carbohydrates | 7g protein | 40mg sodium

White Bean Chicken Chili
Serves 8; Serving Size: 1½ cups

This recipe is a great spin on the traditional chili that we all know and love. The addition of lean chicken breast and the variety of nutrient-packed vegetables proves this dish to be a satisfying lunch.

What You’ll Need

2 teaspoons olive oil
1 pound chicken breast, diced
2 each yellow onion, diced
3 each bell peppers, diced
3 cups zucchini, diced
1 each jalapeno, minced
4 each garlic cloves, minced
1 can green chilies
3 cups low-sodium chicken stock
2 tablespoon fresh oregano, chopped
1 tablespoon cumin
1 can cannellini beans, rinsed and drained
1 can northern beans, rinsed and drained
¼ cup cilantro, fresh, torn
2 each avocado, cubed

What You’ll Do:

1. Preheat a large soup pot on medium-high heat add, chicken, onion, peppers, zucchini, jalapeno, and garlic. Sauté for about 7-9 minutes, or until the vegetables become tender.
2. Add green chilies, chicken stock, oregano, cumin, and beans. Turn the heat down to low and let simmer for at least 30 minutes or up to 3 hours.
3. Garnish with cubed avocado and fresh cilantro leaves.

Nutritional Information: 310 calories | 11g fat | 20g protein | 35g carbohydrates | 170mg sodium | 12g fiber

Chef’s Note: Make a large batch and freeze it in small containers! It will last in the refrigerator for up to 6 months. Also, you can make this in a crockpot, turn it on low and cook for 4-5 hours.

Crab and Quinoa Salad
Serves 8; Serving Size: ½ cup

Easy and delicious! The crab and quinoa salad is amazing on its own or bulk it up by serving greens beneath it.

What You’ll Need
½ cup quinoa, cooked
1 each lime
3 each garlic cloves, minced
1 cup crab meat
1 each avocado, peeled and diced
1 each mango, peeled and diced
¼ cup fresh basil, chopped
½ cup asparagus, chopped, blanched
½ teaspoon salt
¼ teaspoon crushed red pepper flakes
½ cup cherry tomatoes, halved

What You’ll Do:

1. Combine salt, pepper flakes, lime juice, and garlic in a small bowl
2. In a separate bowl combine cooked quinoa, crab meat, avocado, mango, herbs, asparagus, and tomatoes.
3. Pour dressing mixture into quinoa mixture and combine.

Nutritional Information: 100 calories | 4.5g fat | 8g protein | 8g carbohydrates | 240mg sodium | 3g fiber

Chef’s Note: Fun fact! Quinoa is actually a seed not a grain. It is considered a complete protein, thus it’s a great addition to your meal plan.