It's Sunday...March break is over:( I have to make lunch for the week. I find that if I prepare my lunch for the whole week for school on Sunday, I am more likely to make good, healthy choices. I decided that I would share with you my favourite "go to" lunch, Pesto Tuscan bean soup.
I discovered this soup on the Foodnetwork website. I have probably made this soup 15 times since the winter started. It's healthy, low calorie, high in protein and fibre and easy to modify. You could make it with homemade or reduced sodium broth to lower the sodium content. I have tried making it with low sodium broth, but it doesn't taste as yummy. I try to balance out the sodium in the rest of my day when I have this soup. It is so hearty I usually just have it on its own with some fresh veggies on the side and fruit for dessert. It keeps me going through the entire afternoon, but does not give me that "mid-afternoon" slump that so many high carbohydrate choices do. This recipe makes enough to get me through the whole week. I put it in glass bottles and take them to work on Monday. I don't have to think about "what to make for lunch" for the whole week!
1 box chicken broth or stock
3 tbsp. olive oil
5 garlic cloves peeled and sliced thinly
pinch of red pepper flakes (I use more than a pinch)
2 cans white cannellini beans (also called white kidney beans)
Pesto (I use store bought from a jar, but you could make your own)
Roasted red peppers (optional) (I use the kind in the jar)
Olives (optional) ( I don't add these as they would tip the sodium into the "do not eat" zone)
Saute 5 sliced garlic cloves and a pinch of red pepper flakes in a skillet with olive oil. Add 2 cans drained cannellini beans and 1 cup water; simmer until thick, 8 minutes. Stir in 3 tablespoons pesto and 2 tablespoons grated Parmesan.
Add 3 cups chicken broth and 1 cup chopped celery; cook 15 minutes. Stir in 1/2 cup each chopped olives and roasted peppers.
Serving Size 353 g
Calories from Fat 49
Total Fat 5.4g
Saturated Fat 1.4
Trans Fat 0.0g
Total Carbohydrates 14.4g
Dietary Fibre 5.7g
What are your favourite go to lunches? I am always looking for new ideas and recipes. Spring is coming and I keep thinking about salads...and quinoa...and fresh fruit:)
Last minute addition on Sunday night...I just linked up with Groovy Educator at her "Absolute Favorite Blog Post" linky party. I had a hard time picking one...why not hop over and see what my decision was.