May brings us two ideas for what we call fortified salads, i.e. salads that are nutritionally complete and therefore perfect as one-course meals for lunch in the office, at school or for dinner.

The rule applies that ingredients must be in season in order to maximise their nutritional contribution, so asparagus and mixed greens, as well as frozen edamame beans, will be the vegetable protagonists of the dishes.

The protein part of our salads is mainly of animal origin, being represented by grilled chicken and egg, not forgetting the contribution of edamame beans, an excellent source of plant protein.

As always, fibre is our best ally and is provided not only by vegetables, but also by buckwheat grains, an excellent alternative to rice and cereals containing gluten (for those who can eat them).

So here’s how to prepare reinforced salads that you can put in your lunch box for an absolutely perfect lunch out.

Discover more ideas for your salads here!

Buckwheat and asparagus salad

carbohydrates 24.48g for the whole serving

insalata-di-saraceno-e-asparagi

Ingredients for 1 serving

  • 4 asparagus
  • 40g buckwheat grains*
  • 1 egg
  • 15g Pecorino Romano cheese in very thin slices
  • 1 teaspoon of lemon juice
  • extra virgin olive oil
  • salt and pepper

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Cook buckwheat grains in lightly salted boiling water, then drain and set aside.
  2. Place 4 asparagus in a container suitable for microwave cooking and cook for 4 minutes at maximum power.
  3. Put a drizzle of extra virgin olive oil in a non-stick pan, break the egg into it and cook for a few minutes until the egg white is cooked.
  4. Assemble the salad by placing the buckwheat grains in a soup plate, add the asparagus cut in pieces; dress with a sauce prepared whisking a tablespoon of extra virgin olive oil, a teaspoon of lemon juice, salt and pepper.
  5. Lay the hot egg on top of the asparagus and complete with very thin slices of Pecorino Romano cheese and a grinding of pepper.insalata-di-saraceno-e-asparagi

Chicken and edamame salad

carbohydrates15.77g for the whole serving

insalata-di-pollo-ed-edamame

Ingredients for 1 serving

  • 120g chicken breast
  • 50g edamame beans
  • baby lettuce or mixed greens
  • 15g raisins
  • 2 tablespoons of soy milk*
  • 1 tablespoon of pumpkin seeds
  • 1 teaspoon of mayonnaise*
  • 1 teaspoon of lemon juice
  • salt and pepper

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Boil the edamame beans in lightly salted water for a few minutes, then  throw them in cold water. Drain them and set them aside.
  2. Grill the chicken breast. Cut it into strips horizontally.
  3. Prepare the dressing by putting the mayonnaise, lemon juice and soy milk in a small bowl, mix well with a fork and season with salt and pepper.
  4. Place the desired amount of lettuce or mixed greens in a soup plate, add the edamame beans and lay the chicken on top. Season with the mayonnaise emulsion, then top with raisins and pumpkin seeds.

insalata-di-pollo-ed-edamame

Version with gluten of Fortified salads

These recipes contain only naturally gluten free ingredients, so no adaptation is necessary for their version with gluten.

A chickpea flour flan with lots of vegetables, also perfect for using the leftover vegetables in the fridge: try the Chickpea and Vegetable Flan.

I love this recipe that a friend taught me because it not only allows me to have a one-course meal that is perfect for diabetes and coeliac disease, but also because I can prepare it using just one pot! Thanks to the Berndes pot I found at my friend Michela’s store, I Love My House, you can in fact cook the vegetables on the stove first, then complete the recipe by putting the pot in the oven.

The vegetables I used are just an indication, but you can use your favourite vegetables or any vegetables that you may have in small quantities: a tasty and easy anti-waste recipe.

Furthermore, the leftover flan is a perfect lunch box to take to the office or to school.

If you’re running out of ideas for lunch boxes, here are some ideas.

Chickpea and vegetable flan

carbohydrates 11g per 100g

sformato-di-ceci-e-verdure

Ingredients for a 28cm flan

  • 600g water
  • 200g chickpea flour*
  • 150g Tropea onions
  • 150g courgettes
  • 150g carrots
  • 80g Swiss chard
  • 30g Parmigiano Reggiano cheese
  • extra virgin olive oil
  • salt and pepper

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Put the chickpea flour in a bowl and pour the water over it in a trickle stirring with a whisk so that no lumps form. Let the batter rest for at least 3 hours.
  2. Slice the Tropea onions and brown them in a non-stick pan suitable for use in the oven too; add the julienne-cut carrots and courgettes, then a few tablespoons of water to prevent the vegetables from frying. Stir well, cook for a few minutes, then add the herbs. Season with salt and pepper and remove from the heat when the Swiss chard has wilted.
  3. Add a pinch of salt and a drizzle of oil to the chickpea batter, then pour it into the pan containing the vegetables and bake in a convection oven preheated to 160°C for 25 minutes.
  4. Open the oven, sprinkle the surface with grated Parmesan cheese and a drizzle of oil, then put back in the oven for another 5 minutes.
  5. Serve the flan warm cut into slices.

sformato-di-ceci-e-verdure

Version with gluten of Chickpea and vegetable flan

The recipe contains only naturally gluten free ingredients, so no adaptation is necessary for its version with gluten.

If you have been to Greece, you cannot have missed the Classic Mussakàs made with eggplants and meat sauce, a one-course meal rich dish that I thought I would revisit to create a lighter, vegetarian version: here is my
Vegetarian Mussakàs
.

This Vegetarian Mussakàs is the perfect substitute for Lasagna for the warmer months when light recipes rich in seasonal vegetables are preferred, but it is also loved by everyone in the family, including the little ones. It is also very useful for those who have to organise family meals, as it can be prepared in advance and then cooked with 30 minutes to spare.

If you don’t like peppers or find them indigestible, replace them with courgettes!

Remember that you can also prepare this recipe lactose-free by replacing the milk in the béchamel with vegetable stock: all other ingredients are lactose-free!

When you have eggplants in season, this recipe will be a dinner-saving one-course meal for every family need: enjoy!

mussakas-vegetariano

Vegetarian Mussakàs

9.26g carbohydrates per 100g

Ingredients for 6 servings

  • 1kg eggplants
  • 450g potatoes
  • 300g red pepper (or courgettes)
  • 200g tomato sauce
  • 150g carrots
  • 120g onions
  • Parmigiano Reggiano cheese, grated
  • breadcrumbs*
  • 2 cloves of garlic
  • extra virgin olive oil
  • basil
  • sage
  • salt and pepper

Ingredients for the béchamel sauce

  • 350g milk
  • 35g brown rice flour*
  • 35g grated Parmesan cheese
  • 30g extra virgin olive oil
  • salt

*Ingredients whose labels must read “gluten free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Slice the eggplants and place them on a baking tin lined with parchment paper,  bake in a convection oven preheated to 180°C for about 20 minutes.
  2. Boil the potatoes with their skins on until they are soft enough to be sliced.
  3. Prepare the vegetable ragout browning the garlic in a little oil, then add the diced carrots and peppers; season with chopped basil and sage, add the tomato sauce, season with salt and pepper and cook for 15 minutes.
  4. Prepare a béchamel sauce by mixing the rice flour with the oil, then gradually add the milk so that no lumps form and heat until the mixture starts to thicken. Remove from the heat, add the Parmesan cheese, mix well and add salt to taste.
  5. Take a rectangular oven dish, form a layer of vegetable ragout, cover it with the wilted eggplants, the sliced potatoes, a sprinkling of Parmesan cheese and start the layers again: you should have two layers of aubergines and ragout and only one layer of potatoes. Finish with a layer of béchamel sauce and a sprinkling of breadcrumbs.
  6. Bake the Mussakàs in a convection oven preheated to 190°C for 20-30 minutes until crispy.

mussakas-vegetariano

Version with gluten of Vegetarian Mussakàs

Replace gluten free breadcrumbs with standard breadcrumbs; the rest of the recipe is naturally gluten-free, so no adaptation is needed for the version with gluten.

 

 

What does our lunch box contain today? When Gaia lifts the lid of the container, there are always new ideas waiting for her for lunches away from home, and today’s Legumotti with vegetable ragout and Jerusalem artichokes will be a surprise in terms of taste and energy.

Legumotti will provide you with carbohydrates and plant proteins that will help  you keep your blood sugar under control thanks to the fibre present in the many vegetables on the plate. What about Jerusalem artichoke? Do you know this exotically named ingredient?

Jerusalem artichoke is the root of a plant that is very common throughout Italy, so vital that it is considered almost a weed, growing in wet environments, preferably along watercourses. The root can be eaten either raw or cooked, just like in our lunch box, so you can enjoy its artichoke-like flavour when cooked and its pleasant crunchiness when eaten raw.

It is very suitable for people with diabetes as it has a low carbohydrate content and a high percentage of fibre, in addition to its high digestibility which makes it suitable for everyone. So what are you waiting for to try the recipe?

Follow me not to run short of ideas for out-of-home meals! And if you are looking for a lunch with a lower amount of carbs, try my Roastbeef with aubergine cream.

Legumotti with vegetable ragout and Jerusalem artichokes

42.26g carbohydrates for the whole lunch box

Ingredients for 1 lunch box

  • 280g Jerusalem artichokes
  • 80g carrot
  • 50g leek
  • 40g celery
  • 70g Barilla Legumotti*
  • 30g Parmigiano Reggiano 36 months
  • 20g shelled walnuts
  • 1 tbsp of lemon juice
  • extra virgin olive oil
  • salt and pepper

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Chop the leek and sweat it in a non-stick pan with a little oil; dice the carrot, celery and some Jerusalem artichokes and add them to the pan with leek, then cook all the vegetables. Season with salt and pepper.
  2. Cook Legumotti in lightly salted boiling water, removing with a skimmer the foam that forms on the surface during cooking. Drain Legumotti and mix them with the vegetable ragout, seasoning with a little oil, salt and pepper.
  3. Preparate l’insalata di topinambur. Slice the Jerusalem artichokes with a mandoline or a well-sharpened knife; add Parmigiano Reggiano cheese cut into slivers, then season with lemon, extra virgin olive oil, salt and pepper, then top with walnuts.
  4. Fill the lunch box by placing Legumotti in one of the containers and the Jerusalem artichoke and Parmigiano Reggiano salad in another container. Close everything and take the lunch box with you!

legumotti con rafù di verdure e topinambur

Version with gluten of Legumotti with vegetable ragout and Jerusalem artichokes

The recipe does not need any adaptations for the version with gluten.

Ideas for out-of-home meals are always good because we increasingly eat lunch away from our kitchens. What does our lunch box contain today? An appetising Red rice salad with avocado cream.

Red rice is a wholemeal alternative to white rice, thus an excellent substitute, rich in flavour and, above all, fibre. In this lunch box you will find it paired with a tasty cream of avocado, a fruit rich in antioxidants and cholesterol-friendly mono-unsaturated fatty acids, and a vegetable salad enriched with the Omega 3 of tuna.

Here then is how you can prepare it for another good and satisfying lunch.

Follow me not to run short of ideas for out-of-home meals! And if you are looking for meals with a lower amount of carbs, try my Roastbeef with aubergine cream.

Red rice salad with avocado cream

51.72g carbohydrates for the whole lunch box

Ingredients for 1 lunch box

  • 60g Basmati rice
  • 1/2 avocado
  • 40g drained tuna
  • 40g iceberg lettuce
  • 30g fat free Greek yoghurt
  • 30g carrots
  • 30g pitted green olives
  • lemon juice
  • parsley
  • extra virgin olive oil
  • salt and pepper

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Boil the red rice in lightly salted water, possibly making sure that the rice completely absorbs the liquid. Season with salt and pepper and drizzle with a little oil.
  2. Mash half an avocado in a bowl and add Greek yoghurt, season with parsley, salt and pepper.
  3. Prepare the salad by cutting iceberg lettuce into strips, grate the carrots, add the pitted olives and dress with extra virgin olive oil, salt and pepper.
  4. Fill the lunch box by placing the red rice in one of the containers with the drained tuna and the avocado cream, while placing the vegetable salad in the second container. Close it up and take it with you!

riso rosso con crema di avocado

When talking about white wine in the strip of land from Parma to Piacenza, the first thought is Malvasia because this grape, whether vinified to obtain a sparkling, still or raisin wine, gives rise to an Aromatic Malvasia that is perfect for dishes prepared with local ingredients, just like this Cous cous with lentil sauce.

Aromatic Malvasia: Emilia lifestyle

Malvasia is part of the Emilia everyday life and in the province of Piacenza, in September, this wine is celebrated at the Valtidone Wine Fest, four weekends dedicated to wine & food living, i.e. dedicated not only to the discovery of local wines, but also of typical gastronomic specialities and of the historical-cultural heritage.

To enrich the festival with new ideas for dishes to be paired with Malvasia Aromatica di Candia dei Colli Piacentini, the organisers asked the Italian Food Blogger Association to select 30 Italian Food&Wine Bloggers to create a recipe with the ingredients of a Mystery Box containing food products from Piacenza and a bottle of wine selected by the Strada dei Vini e dei Sapori dei Colli Piacentini involving its local wineries.

Did you see what my Mystery Box contained? My protagonist is a bottle of Malvasia Aromatica di Candia, which I am expected to pair with a recipe prepared using at least 2 of the following ingredients: Pancetta piacentina, Borgotaro Porcini mushrooms, Valtidone saffron, honey and shallots.

My Malvasia di Candia is produced by the Mossi 1558 Winery and bears a decidedly romantic name: Baciamano, i.e. hand-kissing, because it is gallant and sensual, just like this ancient gesture, characteristics that have enabled it to be awarded the Gold Medal by both The Wine Hunter and the Japan Women’s Wine Awards.

My recipe to be paired with Aromatic Malvasia

My recipe is the result of combining ingredients I generally use in the cooler months of the year with cous cous, a dish I love to enjoy in summer because it enables me not to use the oven and to prepare fast and tasty one-course meals. Since the perfect one-course meals for my children are prepared with pulses and vegetables, here is my culinary proposal to be paired with Malvasia Baciamano.

Its spicy aroma pairs perfectly with the notes of shallot and dried Porcini mushrooms. Its intense flavour with marked acidity complements this dish whose personality is enhanced by the unmistakeable sapidity of a super crispy Pancetta that completes the sensory experience of a cous cous that we can serve in any season of the year never feeling to have prepared something wrong.

Cous cous with lentil sauce and crispy Pancetta paired with Malvasia aromatica di Candia Baciamano

Cous cous with lentil sauce and crispy Pancetta paired with Malvasia aromatica di Candia Baciamano

Cous cous with lentil sauce

19.44g carbohydrates per 100g

Ingredients for 4-6 servings

  • 400g tomato sauce
  • 200g Chickpea and red lentil Cous cous Bia*
  • 200g carrots
  • 150g lentils
  • 60g Pancetta piacentina*
  • 15g dried Porcini mushrooms
  • vegetable or meat stock*
  • 1 shallot
  • 2 cloves of garlic
  • dried oregano
  • extra virgin olive oil
  • salt and pepper

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Prepare the cous cous adding 200g warm slightly salted water to the cous cous; leave to rest for about 15 minutes, then separate the cous cous grains well using a fork.
  2. Soak the Porcini mushrooms in lukewarm water.
  3. Boil the lentils in plenty of slightly salted water for about 25 minutes, then drain them.
  4. In a large pan, heat up 20g of extra virgin olive oil and brown the finely chopped shallot and the cloves of garlic. Add the carrots sliced in rounds and the soaked mushrooms in small pieces; allow to sauté for some minutes, then add totamo sauce and oregano and cook for 15 minutes. Finish adding the boiled lentils, some ladles of stock to cover the lentils with liquid, then cook for another 15 minutes or anyway until the lentils are perfectly cooked. Remove the cloves of garlic.
  5. Cut Pancetta into strips of the desired size; put it in a frying pan (better if a steel pan like the ones used to prepare amatriciana sauce) with a dribble of oil until the strips are perfectly crispy. Drain the strip from the fat that has melted.
  6. Serve the cous cous topping it with the lentil sauce and complete with the crispy Pancetta strips. Enjoy the recipe pairing it with a glass of Malvasia Baciamano.

Version with gluten of Cous cous with lentil sauce

This recipe contains only naturally gluten-free ingredients, however you may decide to replace the type of cous cous used.

How can we combine the pleasure of a burger with a tasty and vegetarian alternative? Try these Gluten-free vegetarian burgers with soybeans and bell peppers.

It is important to remember that burger buns are normally made with butter and milk, so don’t forget to pair this type of bread with a good source of fibre, like these soybean burgers that contain plenty of colourful and tasty vegetables, and a mayonnaise prepared without eggs and dairy products that you can flavour to taste. I was given the recipe of this mayonnaise by my friend blogger Cristiana Curri and I must say that it can be adapted to any preparation, both sweet and savoury!

A nice characteristic of these burgers is that they can be cooked both in a frying pan and in the oven depending on the time available and the desired to turn on the oven. Furthermore, you can always make extra to store in the freezer, ready for unexpected snacks with our children’s friends and schoolmates.

Gluten-free vegetarian burgers with soybeans and bell peppers

17.38g carbohydrates per 100g (about 7.7g carbohydrates per burger)

 

Ingredients for 12 burgers with soybeans and bell peppers

  • 200g cooked soybeans (I soaked them the night before starting from about 70g dried soybeans, which I cooked for 1 hour)
  • 200g red bell pepper
  • 85g leek
  • 1 egg
  • 30g breadcrumbs**
  • chopped parsley, chilli pepper, paprika, marjoram, salt and pepper
  • 12 small burger buns (you can prepare them using the recipe of Brioche braid increasing slightly the salt, or my recipe of Panini per hamburger with Massimo zero flour)

Ingredients for the egg-free mayonnaise and to complete

  • 100g high oleic sunflower oil
  • 50g soy milk*
  • paprika
  • 1 pinch of salt
  • leaves of lettuce

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation of burgers

  1. Chop the leek and put it in a non-stick frying pan with a dribble of oil; add the red pepper cut in pieces and cook the vegetables until soft. When almost ready, add the cooked soybeans and flavour with spices and salt to taste. Put everything in a food processor and blend to a mixture (leave some pieces inside). Allow to cool down, then add egg and breadcrumbs and mix well.
  2. You can cook the burgers in two ways: in a frying pan or in the oven. To cook them in a frying pan, grease it a bit with olive oil and use a metal ring of the desired shape to form the burgers putting a tablespoon of mixture inside the rings. After a minute, remove the rings and complete cooking the burgers on both side. To cook the burgers in the oven, shape them using a metal ring directly on the baking tin lined with slightly greased parchment paper, then bake the burgers in a convection oven pre-heated at 180°C for about 15 minutes.

Preparation of vegetable mayonnaise

  1. Pour the soy milk in a tall glass and blend with a hand blender pouring the oil in a trickle. Complete adding salt and paprika to taste.
  2. Assemble the burgers cutting the buns in half, putting the soybean burgers, the mayonnaise and lettuce.

Burger di soia e peperone

Version with gluten of Burger with soybeans and bell peppers

Replace the gluten-free buns with standard buns, whereas no adaptation is necessary for burgers and mayonnaise.

Food is becoming more and more precious, which is why we need ideas to never waste it. Pappa al pomodoro is an extraordinary example of recovery in the kitchen to which I wanted to add an idea to prepare Parmigiano Reggiano rinds in a super tasty way: this is my Pappa al pomodoro with crispy rinds.

When you have some pieces of bread left at the table, do not throw them away, but keep them in a paper bag. When you have 300-400g of it, you will finally have enough to cook Pappa al pomodoro for the family as a single dish, although I must confess that sometimes I also use a portion of fresh bread in order to be able to enjoy this dish of Tuscan peasant cuisine!

During the summer months you can substitute tomato sauce (I used tomato sauce made from Buttiglieddru cherry tomatoes a Slow Food Presidium, known at the Terra Madre event in Turin) made from juicy ripe tomatoes, taking care to blanch them for a few minutes in boiling water to remove the peel easily.

Do you know another great characteristic of this recipe? It is delicious whether eaten hot in the winter months or cold during the summer.

And the Parmigiano Reggiano rinds? It’s amazing that 2 minutes in the microwave oven at maximum power can turn a hard, firm rind into a crispy cloud, very similar to the puffed snacks you find on supermarket shelves, but much healthier from a nutritional point of view! In short, an irresistible savoury snack that makes you feel less guilty!

Furthermore, without the addition of the crunchy rinds, Pappa al pomodoro is also suitable for those who follow a vegan diet.

Have I intrigued you? Then discover the recipe below.

pappa-al-pomodoro-con-croste-croccanti

 

Pappa al pomodoro with crispy rinds

15.62g carbohydrates per 100g

Ingredients for 4 servings (as a single-course meal)

  • 400g stale bread** (I used this Mixed leavening bread)
  • 800g tomato sauce or 1.1 kg ripe tomatoes (to be blanched and peeled)
  • 800g ca. vegetable stock*
  • 1 clove of garlic
  • basil
  • extra virgin olive oil
  • salt, pepper and chilli pepper (to taste)

Ingredients for the crispy rinds

  • Parmigiano Reggiano rinds about 0.5-1cm thick

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Cut the bread into cubes and toast it in the oven.
  2. Put the bread in a large pan and cover it with the tomato sauce or peeled chopped tomatoes and the vegetable stock, garlic clove and a drizzle of oil. Put a lid on.
  3. When the bread starts to become creamy, add a few basil leaves, possibly more stock and stir occasionally. Season with salt, pepper and chilli pepper to taste.
  4. Cut the Parmigiano Reggiano rinds into 2cm squares and spread them out on a microwaveable plate, leaving them well apart. Set the microwave to 2 minutes at maximum power, then let the rinds cool down. They should be light and as crispy as clouds when eaten, so if they are still hard, microwave again for a very short time.
  5. Place the individual servings of Pappa al pomodoro on a plate, top with a drizzle of oil, a grinding of pepper and the crispy rinds, then serve immediately.

pappa-al-pomodor-con-croste-croccanti

Version with gluten of Pappa al pomodoro with crispy rinds

Replace the gluten-free bread with conventional bread, all other ingredients are naturally gluten-free, so no adaptations are necessary.

Are you running short of ideas for out-of-home meals? Here comes another load of recipes for our lunch box ideas for a quick, balanced and tasty lunch to carry with your, wherever you go.

In this way, eating gluten free and counting carbs is no longer a programme, not even when eating out of home, i.e. when meals are always a challenge: the lunch box becomes a travel companion and moment of joy and pleasure.

We found the perfect lunch box for our needs at our friend’s store “I love my house” whom I always ask for help when I am looking for equipment and kitchen solutions: here is where you can find our LUNCH BOX.

Follow me not to run short of ideas for out-of-home meals and watch this vegetarian alternative Venere rice salad with cherry tomatoes and pistachio nuts.

Quinoa salad with Primo sale cheese and salmon

38.6g carbohydrates for the whole lunch box

Ingredients for 1 lunch box

  • 100g green beans
  • 50g quinoa
  • 50g Primo sale cheese or another semi-soft cheese you like
  • 50g smoked salmon
  • 10g shelled walnuts
  • 1 clove garlic
  • extra virgin olive oil
  • parsley
  • salt

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten-free” (in Italy they may be listed on  Prontuario AIC)

Preparation

  1. Boil the quinoa in double the amount of water of its weight for about 20 minutes or until the water has been completely absorbed.
  2. Boil the green beans, strain into cold water, drain and cuthttp://unochefpergaia.it/wp-content/uploads/2022/11/Insalata-di-quinoa-con-primo-sale-e-salmone-7.jpg into pieces.
  3. Pour a dribble of oil in a non-stick pan and brown a clove of garlic in it, then add chopped parsley and the green bean pieces: allow to gain flavour for a couple of minutes.
  4. Dress the quinoa with the green beans, the cheese in dices, the smoked salmon in slices and the shelled and slightly crushed walnuts; adjust salt if necessary.

insalata di quinoa

Version with gluten of Quinoa salad with Primo sale cheese and salmon

The recipe contains only naturally gluten free ingredients, so no adaptation is necessary for its version with gluten.

 

Here come more ideas for out-of-home meals to be carried in our lunch box for eating at work or at school.  This is a recipe for a Chicken salad with a very low carb content to be thus completed with a source of healthy carbs.

This tasty lunch box contains very few carbs therefore remember to add a slice of wholemeal bread to and a fruits in season for a balanced nutritional intake.  And remember that this Chicken salad with apples and green beans can be a good solution in every season.

This is where we found our LUNCH BOX.

Are you running short of ideas for out-of-home meals! And if you are looking for a lunch with a higher amount of carbs, try my Pasta with chickpea cream and broccoli.

Chicken salad with apples and string beans

8.4g carbohydrates for the whole lunch box

Ingredients for 1 lunch box

  • 180g chicken (this will weigh about 130g once cooked)
  • 60g iceberg lettuce
  • 50g string beans
  • 50g tuna in oil
  • 50g apples
  • 1 tbsp of lemon juice
  • Tabasco
  • extra virgin olive oil
  • parsley
  • salt and pepper

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten-free” (in Italy they may be listed on  Prontuario AIC)

Preparation

  1. Grill the chicken, then cut it into strips and flavour with some drops of Tabasco, salt, pepper, a dribble of extra virgin olive oil and chopped parsley.
  2. Boil the string beans and throw them in cold water as soon as they are cooked.
  3. Put the lettuce cut into strips in a bowl, add the apples, sprinkle with lemon juice to prevent the apple from becoming dark, add some tuna fillets in pieces and dress with olive oil, salt and pepper.
  4. Complete the lunch box dressing the chicken with string beans in pieces, a dribble of extra virgin olive oil, salt and pepper as needed.

Insalata di pollo

Version with gluten of Chicken salad with apples and string beans 

The recipe contains only naturally gluten free ingredients, so no adaptation is necessary for its version with gluten.