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Lunch on the Go

Lunch on the Go

For a busy you, you would not have time to sit at a restaurant and wait for several minutes for your meal at lunch time. And you certainly would not have enough time to go home, cook your lunch, and savor the delicious meal without minding the never-ending turn of the clock. For you, we have healthy lunch recipes you could take wherever you go and they are oh-so easy to prepare.

  • Smothered Tempeh Sandwich

If you are loving your veggies, you would certainly love Smothered Tempeh Sandwich more. You would be needing thirty minutes to prepare this lunch on the go. This is good for four persons.

Prepare one eight-ounce package of tempeh, a tablespoon of canola oil, ten ounces of sliced mushrooms, one small red onion that is thinly sliced, a quarter teaspoon of salt, a cup of dry red wine, four ounces of sliced provolone cheese which you may replace with soy cheese if you are a vegetarian, and eight thin slices of toasted whole-wheat bread.

First, cut the tempeh in half width-wise then slice each horizontally which makes four thin slices. Then heat your oil in a non-stick skillet over medium to high heat. Put in your mushrooms, onion, and salt. Cook and stir often until golden brown. This would take about ten minutes. Reduce the heat to medium than pour in the wine. Add the tempeh slices and spoon in some mushroom slices over them. Spend about five minutes to let the tempeh cook through and the wine evaporate. Remove from heat, top with cheese and let it stand for about one a half minutes until the cheese melts. In assembling the sandwiches, divide the tempeh among half the toasted bread. Top with the mushroom mixture and the remaining slices. Serve right away.


  • Buffalo Chicken Wrap

For this fiery buffalo chicken meal, be sure to prepare lots of napkins for this messy yet ultimately yummy treat. The total time you would need is thirty five minutes and this recipe is good for four persons.

You would need two tablespoons of hot pepper sauce, three tablespoons of white vinegar, a quarter tablespoon of cayenne pepper, two teaspoons of extra-virgin olive oil, a pound of chicken tenders, two tablespoons of low-fat mayonnaise, two tablespoons of non-fat plain yogurt, freshly ground pepper to taste, a quarter cup of crumbled blue cheese, four eight-inch whole-wheat tortillas, a cup of shredded romaine lettuce, a cup of sliced celery, a diced large tomato.

In a medium bowl, whisk the hot pepper sauce, two tablespoons of vinegar, and cayenne pepper. Then in a non-stick skillet, heat oil over medium to high heat. Add the chicken tenders and cook until thoroughly cooked getting rid of the pink in the middle. It would take about three to four minutes per side. Add the chicken tenders to the medium bowl and toss to coat well. In a small bowl, whisk the mayo, yogurt, pepper and the remaining tablespoon of vinegar. Stir in the blue cheese. In assembling the wraps, lay tortilla on the work surface or plate. Spread a tablespoon of blue cheese sauce then top with one fourth of the chicken, lettuce, celery, and tomato. Drizzle some of the remaining hot sauce in the bowl and roll into a wrap sandwich. Do the same with the remaining tortillas.

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