Preparation is half the battle to ensure healthy eating during a busy week. We suggest making a few things on a Sunday to set yourself up for success. Here we offer simple recipes for Lemony White Bean Hummus and Spice-Roasted Chicken and then we show you how to turn them into three lightning-fast lunch ideas. Enjoy!
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Lemony White Bean Hummus
Making homemade hummus could not be easier and the addition of white beans produces an extra creamy texture. Hummus can be used in so many ways, but it’s always a terrific afternoon snack with fresh vegetables or crackers. Hummus will keep stored in your refrigerator for up to a week.
PREP:
10 minutes
COOK:
None
YIELD:
About 2 cups
Ingredients
- 1 (15.5-ounce) can white beans, drained, liquid reserved
- Juice and zest of 1 lemon
- 1 clove garlic, pressed or finely chopped
- ¼ cup of tahini
- ¼ cup extra virgin olive oil
- ½ teaspoon cumin
- ½ teaspoon kosher salt
- ¼ teaspoon freshly ground black pepper
Directions
- Combine all ingredients in the base of a food processor fitted with a metal blade and process until creamy. If you would like the hummus to be thinner, add reserved white bean liquid, one tablespoon at a time, until desired consistency. Taste and season again with salt and pepper. Transfer to a bowl, cover and store in the refrigerator.
Spice-Roasted Chicken Breasts
There is nothing better than a perfect rub that balances sweet and spicy flavors. Instead of coating the chicken with a dry rub, this technique combines the spices with olive oil as a way to ensure even coating while keeping the chicken moist during cooking time. Roasting on a baking rack (also known as a cooling rack) is not mandatory, but it helps to ensure that air flows around the chicken so you get a nice crispy skin. Once you know how to meal prep chicken, you can use it to create endless healthy lunch options.
PREP:
10 minutes
COOK:
35 minutes
YIELD:
3 breasts
Ingredients
- 1 tablespoon light brown sugar
- 1 teaspoon kosher salt
- ¾ teaspoon ground cumin
- ¾ teaspoon ground coriander
- ¾ teaspoon ground smoked paprika
- 3 tablespoons extra virgin olive oil
- 3 boneless chicken breasts, skin on
Directions
- Preheat oven to 400°F. Line a baking tray with aluminum foil and a baking rack. In a mixing bowl, combine the brown sugar, salt, cumin, coriander and smoked paprika. Stir in the olive oil and rub the mixture all over chicken breasts. Place the chicken, skin side up, onto the baking rack and roast until an instant-read thermometer reads 165°F, 35–40 minutes. Let cool to room temperature, transfer to a bowl, cover and keep in the refrigerator for up to 5 days.
Chicken and Hummus Wrap
Lavash is a delicious flatbread made even tastier when toasted over an open flame. If you can’t find lavash, you can use pita and tuck all the ingredients inside. The combinations for wraps are endless, and they can be made ahead and packed for a lunch on-the-go.
PREP:
10 minutes
COOK:
None
YIELD:
1 serving
Ingredients
- 1 lavash wrap
- â…“ cup Lemony White Bean Hummus
- 1 cup Spice-Roasted Chicken Breast, sliced
- ½ cup romaine lettuce, chopped
- 4 cherry tomatoes, halved
- 2 tablespoons fresh cilantro leaves
Directions
- Over an open flame on your stove and using tongs to flip, toast the lavash, about 30 seconds each side. Transfer the lavash to a cutting board with the short side closest to you. Spread the hummus all over the half of the lavash closest to you and top with chicken, lettuce, tomatoes and cilantro. Rolling away from you and tucking loose ingredients back into the wrap, roll up completely, using extra hummus at the end to act as a seal. Cut in half on the diagonal and enjoy.
Chicken & Basil Panzanella Recipe
Panzanella is an Italian bread and tomato salad. This is a terrific way to use up a day-old baguette. The bread is cubed and toasted—not only to add flavor, but also to help the bread absorb the dressing. Typically you let this salad sit for about 30 minutes so all the flavors can combine.
TIME:
30 minutes
PREP:
20 minutes
YIELD:
3 servings
Ingredients
- ½ baguette or ciabatta bread, cut into 1-inch cubes (about 3 cups)
- 8 tablespoons extra virgin olive oil, divided
- Kosher salt and freshly ground black pepper
- 1 tablespoon shallot, finely chopped
- 1 clove garlic, finely chopped
- 1 teaspoon dijon mustard
- 3 tablespoons red wine vinegar
- 1½ Spice-Roasted Chicken Breasts, cut into 1-inch cubes
- â…“ cup red onion, thinly sliced
- ½ cup cherry tomatoes, halved
- ½ cup cucumber, peeled, halved and sliced
- â…“ cup packed basil leaves, torn
Directions
- Preheat oven to 350°F. Lay cubed bread onto a baking sheet in a single layer. Drizzle with 3 tablespoons of the olive oil and season generously with salt and pepper. Bake until toasted, about 15 minutes. Set aside to cool.
- In a large mixing bowl, make the dressing by stirring together the shallots, garlic, dijon mustard and red wine vinegar. Whisk in the remaining 5 tablespoons of olive oil and season to taste with salt and pepper. Add to the bowl, the chicken cubes, red onion, cherry tomatoes, cucumber and basil. Add the toasted bread and toss until well-combined. Allow to sit for at least 10 minutes and up to 30, to allow flavors to blend.
Hummus, Kalamata & Tomato Tartine
A tartine is a French open-faced sandwich. Quite simply, it’s toast with delicious ingredients loaded on top. This combination perfects that balance of flavors and textures with a crisp bread base topped with creamy hummus, salty olives, cherry tomatoes, fresh herbs and a luxurious drizzle of olive oil that is not to be skipped.
TIME:
5 minutes
PREP:
10 minutes
YIELD:
2 servings
Ingredients
- 4 thin slices of sourdough or ciabatta bread, toasted
- ¾ cup Lemony White Bean Hummus
- 8 cherry tomatoes, halved
- 8 kalamata olives, pitted and halved
- 6 large basil leaves
- Extra virgin olive oil
- Kosher salt and freshly ground black pepper
Directions
- Working on a cutting board, slather each piece of toast with hummus. Top each slice with cherry tomatoes and olives. Stack basil leaves on top of each other, roll tightly and thinly slice. Garnish tartines with sliced basil, drizzle with olive oil and season to taste with salt and pepper. Serve at once.
