Rainbow Ready Lunch
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Serves: 1
Ingredients
Combinations are endless. Choose from each category:
Dressing (2-3 Tbsp): salsa, vinaigrette, Greek yogurt dressing, pesto.
Crunchy/”Wet” Vegetables (½ - 1 c): radishes, cucumbers, tomatoes, avocados, onions, carrots, sweet peppers, celery, cauliflower, artichoke hearts.
Starch/Grain (½ c): brown rice, peas, sweet potatoes, quinoa, corn, barley, farro, brown rice noodles, whole-wheat pasta.
Protein (½ c): chicken, turkey, lean ground beef, low-fat sausage, hard-boiled eggs, lentils, baked tofu, fresh mozzarella, edamame, black beans, garbanzo beans.
Greens (1-2 c): arugula, spinach, butter lettuce, fresh herbs, romaine, kale, mixed spring greens.
Directions
Start with 1 clean glass quart jar. Layer ingredients in order (as listed above).
Add lid to maintain freshness of ingredients.
When ready to eat, empty contents into a bowl or on a plate. Or, shake and enjoy right out of the jar.
Notes
Make 4-5 jars at a time to prep for the week’s lunches ahead! There are infinite possibilities when you mix and match ingredients.
Nutritional values for this recipe will vary based on what you create! Chef Tim’s mix includes 3Tbs Chef Tse's Apple Shallot Dressing, 3 oz chicken, 1/2c brown rice, 1c mixed veggies, 1c spinach. Chef Tse's Apple Shallot Dressing can be found here
Nutrition: (per serving if following Chef Tim’s mix) Calories: 431 kcals | Total Fat: 20 g | Saturated Fat: 3 g | Sodium: 255 mg | Carb: 32 g | Protein: 30 g | Fiber: 4.5 g.
Providence Heart Guide
Basecamp Prevention + Wellness, Providence | providencebasecamp.org