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Lunches to Take to Work

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Tuna, Chickpeas and Broccoli Salad with Yogurt Dressing

1 can water-packed light tuna, drained
1/2 can chickpeas, (3/4 cup) drained and rinsed
1 stalk celery, cut in small (1/4-inch) dice
1/2 red bell pepper, cut in small (1/4-inch) dice
2 tablespoons chopped fresh parsley (optional)
1 tablespoon chopped fresh chives (optional)
1 broccoli crown, steamed for 4-5 minutes and broken into florets
1 1/2 tablespoons fresh lemon juice
1/2 tablespoon vinegar (red wine, sherry or white wine)
Salt to taste
1 teaspoon Dijon mustard
1 tablespoon extra virgin olive oil
1/4 cup plain low-fat yogurt

1. In a medium bowl, mix together the tuna, chickpeas, celery, bell pepper, parsley and chives.  Keep the broccoli separate.
2. In a small bowl or measuring cup, mix together the lemon juice, vinegar, salt and Dijon mustard. Whisk in the olive oil and yogurt, and toss with the tuna and chickpea mixture. Refrigerate in a bowl or in containers until ready to take to work or eat. Add the broccoli just before serving.
Yield: 2 1/2 servings
Advance preparation: This keeps for 3-4 days in the refrigerator.
Nutritional information per serving: 240 calories; 1g saturated fat; 1g polyunsaturated fat; 4g monounsaturated fat; 22mg cholesterol; 19g carbohydrates; 5g dietary fiber; 492mg sodium (doesn't include salt to taste); 24g protein

Egg Salad and Greens Wrap

4 large eggs, hard-boiled
1/2 cup finely chopped fresh herbs, like parsley, dill, tarragon, chervil, chives
1/2 cup finely chopped bulb fennel or celery
Salt and freshly ground back pepper to taste
1 tablespoon white wine vinegar or sherry vinegar
1 tablespoon freshly squeezed lemon juice
1 tablespoon mayonnaise
1 teaspoon Dijon mustard
1/4 cup plain low-fat yogurt
1 bunch beet greens or Swiss chard (about 3/4 pound, stemmed and washed thoroughly in 2 changes of water
3 whole-wheat lavash

1. To hard-boil the eggs, place in a saucepan, cover with cold water, and bring to a rolling boil.  Cover the pan tighly and turn off the heat. Let sit for 12 minutes. Fill a bowl with ice water, drain the eggs and chill immediately in the ice water until completely cool.
2. Cut the eggs in half and remove and discard two of the yolks if desired. Combine the chopped eggs, herbs, and fennel or celery in a large bowl and season to taste with salt and pepper.
3. Whisk together the vinegar, lemon juice, mayonnaise, mustard and yogurt. Season to taste with salt and pepper. Toss with the egg mixture. Set aside.
4. Bring a large pot of water to a boil, salt generously and add the greens. Blanch for 1 to 2 minutes and transfer to a bowl of cold water, drain and squeeze out excess water.
Alternatively, steam the greens in a steamer basket over an inch of boiling water for 2 to 3 minutes, until tender. Remove from the heat, rinse and squeeze out excess water.
5. Lay a piece of lavash on your work surface horizontally (the long edge is closest to you). Measure about 2 inches in from the left edge and arrange 1/3 of the greens in a 1-inch wide line, leaving a 1/2-inch margin at the top and bottom. Spoon a third of the egg mixture over the greens. Fold the left edge of the lavash over the filling, then fold in the top and bottom edges. Grip the filling in the folded-over lavash and roll up tightly like a burrito, so that the filling is secure. Wrap in plastic and refrigerate until ready to take to work or to eat.
Yield: 3 wraps
Advance preparation: The egg salad keeps well for a couple of days in the refrigerator, but toss it again before making the wraps. The cooked greens keep for 4 days in the refrigerator, and the assembled wraps keep for a day.
Nutritional information per serving: 327 calories; 3g saturated fat; 1g polyunsaturated fat; 3g monounsaturated fat; 251mg cholesterol; 38g carbohydrates; 8g dietary fiber; 639mg sodium (does not include salt to taste); 18g protein   





Last updated: June 17, 2013
 


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