Healthy Lunch Ideas for School and Work

Рет қаралды 1,151

Күн бұрын

Healthy Lunch Ideas for School and Work. Sweet Potatoes, Broccoli and Chicken Thighs. This lunch is great for kids, teens or adults. INGREDIENTS below. Everything is made in the oven at the same time because I need the stove to make dinner. Easy and Healthy Lunch Ideas.
Ingredients
2.2 lbs/1 kg sweet potatoes
½ tsp salt
½ tsp ground black pepper
½ tsp garlic powder
½ tsp smoked or regular paprika
2 tbsp olive oil
2.2 lbs/1 kg broccoli
½ tsp salt
½ tsp ground black pepper or to taste
1/4 tsp garlic powder
3 tbsp olive oil
4 chicken thighs
1/4 tsp salt - to taste
1/4 tsp ground black pepper - to taste
½ tsp dried thyme
2 large garlic cloves
3 tbsp lemon juice
Yogurt sauce
1 cup greek yogurt
3 tbsp lemon juice
3 tbsp olive oil
2 pinches garlic powder
Salt and pepper to taste
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Heat your oven to 400 degrees F or 204 Celsius. First I’ll peel a little over 2 lbs/1kg of sweet potatoes. Trim off the ends and cut them into sticks. If they’re very long, cut them in half because they have to fit in the insulated container. Put parchment on a sheet tray for easy clean up. Season the sweet potatoes with ½ tsp each of salt, ground black pepper, garlic powder and paprika. I’m using smoked, you can also use sweet paprika. 2 tbsp olive oil. Mix it all up. I don’t like to dirty up a bowl, it’s just one more thing to wash. And you can easily do this on the sheet tray. Spread them in a single layer. 2 lbs just fit on this half sheet tray. Cook in the heated oven for about 45 minutes. We’ll use the broccoli florets for this recipe. The stalk can be peeled, cut up and sauteed or used in stock and soups. Cut the broccoli into bite size pieces. You don’t want them too big because it’s hard to get into and out of the container. Put the broccoli on a parchment lined sheet tray. Season with ½ tsp salt, ½ tsp ground black pepper, ¼ tsp garlic powder and 3 tbsp olive oil. Mix that up and spread it in a single layer. Put this in the heated oven. Smash up 2 big garlic cloves. These are 4 boneless skinless chicken thighs. Poke them all over with a knife so the seasoning will get absorbed into the meat. Salt and pepper, ½ tsp dried thyme. Fresh lemon. A few tablespoons of juice. Put the smashed garlic in and mix it all up. The chicken has some fat on it so we don’t even need to add any olive oil, you can if you want to. This goes into the oven. Put the sweet potatoes on the top rack. Broccoli and chicken on the middle rack.
After the first 20 minutes, mix the broccoli. Some of them will have turned golden brown. Taste one and see if it’s done to your liking. Otherwise back in the oven for a few more minutes. Take the sweet potatoes out. It’s easiest to use a wide spatula so you can turn a lot of them at a time. Back in the oven until completely cooked. Next, my daughter’s special sauce for the chicken and vegetables. 1 cup of greek yogurt, 3 tbsp of lemon juice, 3 tbsp olive oil, salt and pepper to taste and 2 pinches of garlic powder. Stir well and give it a taste. Adjust the seasonings if you need to. The broccoli is done in about 30 minutes. Sweet potatoes in 45. Chicken in 35. I like to cut up the chicken and leave it in the juices so it’s even tastier. In the morning after I reheat the food, chicken goes in the smaller container. The sweet potatoes and broccoli in the larger one. Of course you can put everything in one container, I just like it separate. Wipe the inside top of the container if food gets on there. Close it up tight and it’ll stay hot for many hours.
I showed you 4 servings, but you can make as many servings as you need from this simple recipe,. I hope you liked this healthy and easy lunch. Subscribe and I'll see you next time. Thanks for watching!

Пікірлер: 18

@Lucinda_Jackson 6 ай бұрын

Delicious, filling without being too heavy and packed with nutrition and love! That's a great lunch!! I thoroughly enjoyed hearing you interact with your daughter! She was so excited about broccoli! 😊 It reminded me of the weird and hysterically-funny-to-us conversations I'd have with my dot-tag! I miss that, but I like to envision her having similarly silly and funny moments with her children, too. My mother was also up for silly conversations when she was in the kitchen or elsewhere doing something that required little thought, so I've now seen 3 generations of it! Don't ever stop - those are happy memories!

@AnitaCooks 6 ай бұрын

Yes, she’s a total joy! Glad you liked the lunch 😀

@flyod26 6 ай бұрын

The ending was funny!

@AnitaCooks 6 ай бұрын

Had to leave it in 🤣

@MrKhurramshahzaeb 6 ай бұрын

These are the best recipes I’ve seen

@AnitaCooks 6 ай бұрын

Wow, thank you!

@darioguevara138 6 ай бұрын

Looks delicious will definitely make that for my son for lunch at school

@AnitaCooks 6 ай бұрын

Glad to hear it 😀

@ruthiemill 6 ай бұрын

I use those little thermos flasks for my son everyday. He prefers to carry food from home 😂. Tip: I pre-heat the flasks with some hot water for like 5 minutes prior to putting the food in 😊

@AnitaCooks 6 ай бұрын

Great idea!!