Prepare ½ cup quinoa in 1 cup water, microwave for 5 minutes at maximum power. Reduce to 70 percent power and microwave for another 5 minutes. Remove from heat and add in the following: 2 tablespoons chopped bell pepper, ¼ cup rinsed and drained chick peas, 1 tablespoon chopped parsley, 1 tablespoon olive oil, 1 teaspoon lemon juice, salt and pepper. For protein, add ½ can tuna chunks.
Prepare salad by mixing the following: 2 cups baby spinach, ½ sliced celery stalk, chopped scallion, 1 tablespoon chopped black olives, 2 tablespoons corn, and ¼ cup drained and rinsed black beans. For the dressing, combine 2 tablespoons salsa, 1 tablespoons low-fat yoghurt, 1 teaspoon olive oil and 1 teaspoon chili powder.
On one side of a whole wheat pita, spread 2 tablespoons hummus. Add 1 roasted sliced red pepper, 1 teaspoon crumbled feta, 1 tablespoon black olives, 5 slices cucumber, and ½ cup mixed greens.
23. Veggie-Tuna Sandwich
In a bowl, mix together 1 can tuna flakes, ½ cup halved cherry tomatoes, ¼ cup chopped pitted black olives, and 1 tablespoon olive oil. Fill a whole-wheat baguette with the mixture and add baby spinach leaves.
24. Rolled Roast Beef
On a whole-wheat wrap, spread 1 oz light cream and ½ teaspoon horseradish. Place 2 oz. roast beef, 1 oz. sliced cheese, and ¼ cup chopped romaine lettuce on top of the wrap. Roll up and enjoy.
25. White Bean Filled Sandwich
On 1 slice of whole-grain bread, spread bean mixture containing mashed ¼ can drained white beans, 1 teaspoon olive oil, salt and pepper. Top with sliced red onion, 5 cucumber slices and ¼ sliced avocado.
26.Light Veggie Salad
Cut up ¼ head of romaine lettuce into bite sized pieces. Layer with ¼ cup sliced tomato, ½ cup slived avocado, 2 slices deli turkey, ¼ sliced red onion, 1/8 cup Parmesan cheese, 1 tablespoon olive oil, 1 teaspoon balsamic vinegar, salt and pepper to taste.
27. Apple-Cheddar Grill
Layer 2 slices of cheddar cheese, ½ thinly sliced green apple and 1 teaspoon deli mustard between two slices of whole grain bread. Grill in a nonstick pan for 2 to 3 minutes until cheese is melted.
28. Aloha Wrap
In a small bowl, mix together the following: ¼ cup nonfat yoghurt, 1 tablespoon white vinegar, ½ teaspoon caraway seeds. In another bowl, toss ¼ cup diced pineapple, ½ shredded carrot, 2 slices of chopped deli ham, and ¼ head of thinly sliced cabbage. Combine the yoghurt mixture with the veggies and use a whole-wheat wrap to roll up. Enjoy.
29. Spicy Super Soup
In a medium saucepan, bring to boil the following: ¾ cup vegetable broth, a pinch of flaked crushed red pepper and ½ tablespoons olive oil. As it reaches boiling point, add in 1/8 cup uncooked couscous, ¼ cup broccoli, and ¼ cup cauliflower florets. Cook until tender.
30. Greenish Pizza
On a whole-grain 8-inch tortilla, spread 2 tablespoons pesto, 2 tablespoons chopped broccoli florets, ¼ cup spinach, 4 sliced button mushrooms, 2 tablespoons chopped onions, and 2 tablespoons mozzarella cheese. Put in a broiler and cook until cheese is lightly browned, or about 4 minutes.
31. Sweet Potato Delight
Cook in microwave 1 sweet potato (previously pricked with a fork 5 times). Cut in two halves, top each half with 2 tablespoon nonfat yoghurt, 1 teaspoon honey, 2 tablespoons black beans, and paprika to taste.
32.Black Bean-Cheesy Wrap
Roll up in a whole-wheat tortilla and microwave for 30 seconds the following: mashed ¼ cup black beans, a pinch of cumin, a pinch of paprika and a tablespoon of cheddar cheese. Serve with 2 tablespoons of salsa.
Place a slice of turkey on a plate. Add 1 slice provolone cheese and 1 teaspoon pesto. Top with 2 slices avocado. Roll up the turkey and serve.
34.Fig Sandwich Surprise
Between 2 slices of whole grain bread, spread a mixture of 2 slices of goat cheese, ½ teaspoon honey, and a pinch of lemon. Add 2 teaspoons fig preserves and a teaspoon of thinly sliced basil. Grill using a pan for 2 to 3 minutes until warmed through.
35. Mango Chutney Quesadillas
In an 8-inch whole wheat tortilla, spread 1/8 cup mango chutney. Add 1/8 cup crumbled feta cheese, 2 slices deli ham, and 1 tablespoon chopped scallion. Fold in half and grill for 3 minutes on each side. Serve after cutting into quarters.
36. Salad Chicken Curry
In a bowl, mix together 2 tablespoons nonfat plain yoghurt, ¼ tablespoon curry powder, ½ cup diced roasted chicken, 1/8 cup diced red onion, ¼ cup halved grapes, and 1 tablespoon chopped cilantro. Serve with mixed green veggies.