Brown bag makeover
Lunches can be easy with make-ahead recipes
Eric Akis, CanWest News Service
Published: Tuesday, May 01, 2007
If you've had a challenging morning at work, a good lunch can certainly lift your spirits and inspire you to carry on. For some, though, the motivation to prepare such a meal is hard to stir up, particularly at times when relaxing is what you want to do.

It's understandable that after a long day at the office, preparing and eating supper and getting things tidied up, the last thing many people want to do is think about what to make for lunch the next day. But what if some overly keen food writer offered to help stimulate your desire to make a tasty lunch by providing simple, minimal ingredient meal ideas. Would that help you on the road to feastdom at noon on a Wednesday? I hope so, because below that's exactly what I've done.

All recipes serve one or two, take about 10 minutes to prepare, can be made the night before you need them and can be complemented by including a few other simple items, such as flat bread, vegetables or fruit, in your lunch bag.

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Font: ****The soups and curry can be reheated at work, if you're able to, or reheated and kept warm in a thermos.

VEGETARIAN TERIYAKI SOBA NOODLE SALAD

Serves one

2.6 ounces (75 g) soba noodles

3 tablespoons (45 mL) teriyaki sauce

1 teaspoon (5 mL) vegetable oil

1/4 teaspoon (1 mL) hot Asian-style chili sauce, or to taste (optional)

8 snow peas, trimmed and thickly sliced

1/3 cup (75 mL) grated carrot

1/3 cup (75 mL) chopped red pepper

1 green onion, finely chopped

Boil the noodles until tender, about five to six minutes. Drain well, cool in ice-cold water, drain well again and place in a bowl. Mix in the teriyaki sauce, oil and chili sauce, if using. Toss in the vegetables. Cover and chill until ready to eat.

SHRIMP STUFFED PAPAYA WITH LIME

Serves one

1/2 small to medium ripe papaya

3.5 ounces (100 g) cooked salad shrimp

2 lime wedges

Remove the seeds from the papaya. Fill the cavity with the shrimp. Top with the lime wedges for squeezing. Cover and chill until ready to eat.

GREEK-STYLE CHICKEN AND RICE SOUP

Serves two

21/4 cups (550 mL) low-sodium chicken stock

1/4 cup (50 mL) long grain white rice

1 small boneless, skinless chicken breast, cut into small cubes

1 large egg

2 tablespoons (30 mL) freshly squeezed lemon juice

Salt and freshly ground pepper to taste

1 green onion, chopped

Pita bread

Place the stock, rice and chicken in a pot and bring to a boil. Lower the heat until the soup gently simmers. Simmer until the rice is tender, about 10 minutes. Combine the egg and lemon juice in a small bowl. Slowly mix 1/2 cup (125 mL) of the hot soup into the egg mixture. Slowly whisk this mixture into the soup and cook the soup until it just starts thicken, about one minute. Season with salt and pepper and stir in the green onion; serve with wedges of pita bread.

WHOLE-WHEAT BRUSCHETTA TO GO

Serves one

2 slices whole-wheat bread, halved

Olive oil and freshly grated parmesan cheese

1 medium to large ripe tomato, chopped

2 teaspoons (10 mL) homemade or store-bought pesto

2 teaspoons (10 mL) olive oil

4-6 pitted green or black olives, sliced

Salt and freshly ground black pepper to taste

Lunches can be easy with make-ahead recipes
Eric Akis, CanWest News Service
Published: Tuesday, May 01, 2007
Brush one side of the bread lightly with olive oil, set on a baking sheet and sprinkle with Parmesan cheese. Bake in a 400 F (200 C) for 8-10 minutes, or until lightly toasted. Cool the slices; cover and store at room temperature. Combine the remaining ingredients in takeout container; store in the fridge. At work, top each bread slice with the tomato mixture. If desired, for protein, pack a few slices of Italian-style meat to compliment the bruschetta, such as salami or capacoli.

LOW-FAT TURKEY AND CRANBERRY BAGEL SANDWICHES

Serves one

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Font: ****1 whole-wheat bagel

2 tablespoons (30 mL) light cream cheese

1/2 cup (125 mL) baby mixed salad greens

2.6-3.5 ounces (75-100 g) shaved low-fat turkey

1 tablespoon (15 mL) cranberry sauce

Alfalfa or other sprouts, to taste (optional)

Cut the bagel in half and spread with cream cheese. Top the bottom half of the bagel with the salad greens, turkey, cranberry sauce and sprouts, if using. Set on the top half of the bagel; wrap and chill until ready to serve.

SOUTHWEST-STYLE ROAST BEEF WRAP

Serves one

1 tablespoon (15 mL) light mayonnaise

1 10-inch (25-cm) flour, whole wheat or spinach tortilla

2.6-3.5 ounces (75-100 g) thinly sliced roast beef

1/4 teaspoon (1 mL) ground cumin

1/4 teaspoon (1 mL) chili powder

Salt and lime juice to taste

1/2 cup (125 mL) baby mixed salad greens

1/4 cup (50 mL) grated cheddar or jack cheese

1/2 cup (125 mL) salsa

Spread the mayonnaise on one side of the tortilla. Lay the beef in a row down the middle of the tortilla. Sprinkle the beef with the cumin, chili powder, salt and lime juice; top with the salad greens, cheese and salsa. Fold over the sides of the tortilla and tightly roll into a closed cylinder. Wrap and chill until ready to serve.

(Victoria Times Colonist)