If you love to eat a classic sandwich for lunch then make it a healthy one! This healthy lunch recipe is a complete winner if you have a little bit of time on the weekend or want to treat your family or friends to something that everyone would like – a healthy bagel! This version of lunch bagel is loaded with healthy lean protein and vegetables, is low in calories and full of flavour! Skip the fries or chips and go for chilli green beans instead – I assure you everyone will love them because they don’t taste like beans at all!
Ingredients: (1 portion)
– 1 whole wheat or gluten-free bagel (I usually use “Udi’s” gluten-free)
– 1 small grilled chicken breast
– 1 white cabbage leaf
– 1 tea spoon of Grain mustard
– 200 gr of steamed green beans
– pinch of chilli flakes
– 1 tea spoon of nutritional yeast
– 1 tea spoon of extra virgin olive oil
1. Cut your bagel in half so that you get 2 donut looking shapes. Gently toast the halves.
2. Place a white cabbage leaf on the bottom part of the toasted bagel.
3. Cut grilled chicken breast so that you get thin slices (resembling cold cut sliced chicken from a supermarket) and place on top of the cabbage leaf.
4. Keep pilling on sliced chicken, as a good bagel always looks very generous
5. Finally, spread grainy mustard on top of the chicken and cover with the top part of the bagel. Slice the whole thing in half to reveal pretty layers.
6. Steam (or boil) green beans. Drain the cooking water and whilst beans are still hot add chilli flakes and nutritional yeast followed by extra virgin olive oil. Mix very well and let the beans sit for a minute or two to absorb all the flavours.
7. Place near the bagel on your plate as you would with potato chips or fries. The green beans can be eaten cold as well.
You can substitute chicken for any meat but try to keep it lean (best to go for turkey or lean beef). If you are on a vegan diet plan then substitute meat for tofu (grilled or baked) or a grilled giant Portobello mushroom (both are very high in protein content which is very important for vegan diet plans). White cabbage can be swapped for purple one or spring greens or even your favourite lettuce leaves. Nutritional yeast is a fantastic food to include if you are on a vegan diet plan and want to keep your levels of Vitamin B12 high. It is also a great alternative if you are on dairy-free or low carb diet program, as it resembles Parmesan cheese in flavour and texture.
Wishing you a great health and Bon Appetite.
Disclaimer: please consult your health care practitioner or doctor if you experience any health problems before making drastic changes to your diet and daily eating habits.