Healthy Lunch Ideas For Teenage Girl

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When it comes to healthy lunch ideas for teenage girl, most of us are quite concerned with the health of our kids. Having said that, you certainly want them to be healthy but at the same time, there is a point which we need to consider that not just healthy meals but tips on how to cook them into tasty and delicious food that your kids will love. Food should not be boring like vegetables or few slices of meat or fish processed as hamburger patty or sandwich, etc. We need to come up with all sorts of recipes wherein you can get a good combination of health and tastiness in each bite that you take.
If you are a teenage girl who wants to be healthy and fit, but eating healthy food seems to be boring, then you should check out these healthy lunch ideas for teenage girls. These delicious and yummy recipes will help make your meals more exciting, scrumptious as well as nutritious.

Healthy Lunch Ideas For Teenage Girl

If you do not add variety to your teen’s lunch or pack the same lunch every day, your children may lose interest in eating it. Therefore, you should come up with creative lunch ideas for teens that encourage them to finish their food daily and provide them with the necessary nutrients.

Teens are generally inclined towards eating packaged junk food or ready-made meals without realizing their adverse effects on health, and most teens find home food uninteresting. However, since teens undergo extensive growth and development, they need good nutrition to stay healthy and prevent obesity.

Thus, eating healthy homemade food is crucial. This post provides a list of lunch recipes that are easy to prepare, look delicious, and provide complete nutrition to your teens. Read on.

Healthy Lunch Ideas For Teens (Girls):

1. Black Bean Chimichurri Salad:

You Will Need:

  • 400 grams of can of black beans, drained and rinsed.
  • ¼ red onion, roughly chopped.
  • 1 tomato, roughly chopped.
  • 50 grams feta cheese, crumbled.
  • ½ avocado, chopped.
  • For The Chimichurri
  • A large handful parsley.
  • A large handful coriander.
  • 2 tablespoons extra virgin olive oil.
  • ½ garlic clove, chopped.
  • 2 tablespoons of vinegar.
  • ¼ teaspoon ground cumin.
  • ¼ teaspoon of chili powder.

How To:

  1. In a blender, whip all the chimichurri ingredients until all the ingredients are well combined. Season with salt and pepper and leave it aside.
  2. In a bowl, mix the salad ingredients.
  3. Drizzle over the chimichurri salad dressing and serve.

2. Chicken Baguettes:

You Will Need:

  • 1 small chicken breast.
  • 1 teaspoon olive oil.
  • 1 teaspoon rice vinegar.
  • 1 sandwich baguette
  • ½ teaspoon golden caster sugar.
  • ½ small carrot, peeled and grated.
  • Juice of ½ lime
  • 2 spring onions, thinly sliced.
  • ½ red chili, thinly sliced.
  • ½ cucumber, deseeded and sliced.
  • 1-2 tablespoon sweet chili sauce.
  • 3-4 lettuce leaves, washed.

How To:

  1. Put the chicken breast between cling film and bash with a rolling pin.
  2. Apply some oil on the chicken and cook for 2 to 3 minutes on each side. Leave it aside to cool.
  3. In a bowl, mix rice vinegar, sugar and lime juice until the sugar dissolves.
  4. Now add spring onions, chili, cucumber and carrot to the bowl.
  5. Slice the sandwich baguette in half.
  6. Put the lettuce leaves on top, followed by the chicken.
  7. Now pile the cucumber and carrot mixture on top and wrap in a cling film.

3. Pizza Pasta Salad:

You Will Need:

  • 85 grams of pasta,
  • 1 tablespoon sun-dried tomato pesto.
  • 1 teaspoon of olive oil
  • 50 grams light mozzarella, cubed.
  • 3-4 black olives, halved
  • 85 grams baby plum tomatoes, halved.
  • A handful of basil leaves
  • 4 slices salami, sliced

How To:

  1. Cook the pasta according to the package instruction. Drain, and leave it aside to cool.
  2. Toss the pasta with pesto, sun-dried tomatoes and season to taste.
  3. In a shallow bowl or jar, place the pasta first, followed by slices of salami, olive, cheese and basil leaves.

4. Turkey And Apple Sandwich:

You Will Need:

  • 1 tablespoon honey
  • 2 tablespoons Dijon mustard.
  • 4 ounces of Brie, sliced.
  • 8 slices of raisin-walnut bread.
  • ½ apple, thinly sliced
  • 8 ounces of thinly sliced turkey.

How To:

  1. In a bowl, mix honey and mustard. Spread the mixture on the bread slices.
  2. Place the slices of Brie cheese on the bread slice.
  3. Layer the apple and turkey slices on the Brie cheese and top with mustard and honey sauce.
  4. Cut in half and serve.

5. Turkey Kebab With Dip:

What You  Need:

For The Kebab:

  • 2 tablespoons warm water
  • 1 small pinch saffron
  • ½ cup whole-wheat bread crumbs.
  • 500 grams ground turkey breast.
  • ¼ teaspoon ground cinnamon.
  • ¼ teaspoon ground ginger
  • 2 teaspoons lemon juice
  • 2 teaspoons finely grated lemon zest.
  • ¼ teaspoon chili flakes
  • 1 pinch salt and pepper
  • 24 wooden skewers
  • 1 tablespoon of olive oil.

For The Dip:

  • ½ cup no fat plain yogurt
  • 8 mint leaves, finely sliced
  • Salt and pepper to taste

Steps:

  1. Preheat the barbecue.
  2. To make the dip, combine yogurt with mint leaves and season with salt and pepper.
  3. To make the kebabs, in a dish, mix saffron with warm water and leave it for a few minutes.
  4. In a bowl, combine breadcrumbs, ground turkey, ginger, saffron, cinnamon, lemon zest and juice, salt, pepper and chili flakes.
  5. Mix well and divide into small balls.
  6. Apply some oil on the grill and grill the kebabs for 3 minutes on each side until they are well cooked.
  7. Serve the kebabs with dip.

6. Tomato and Bread Salad with Chicken:

What You Need:

  • 3 cups of tomatoes, diced
  • ¾ cup red onion, finely sliced
  • 3 tablespoons of capers
  • 3 handfuls fresh parsley, chopped.
  • A handful fresh basil, finely chopped.
  • 3 tablespoons balsamic vinegar.
  • 1/2 cup of extra-virgin olive oil
  • 4 cups of Italian baguette, cubed.
  • 4 cloves garlic, finely minced
  • ¾ cup grated fresh Parmesan.
  • Salt and pepper
  • 2 teaspoons of lemon juice.
  • 2 boneless and skinless chicken breasts.
  • 1 sprig fresh rosemary, finely chopped.

Steps:

  1. Preheat the oven to 350 degrees Fahrenheit.
  2. In a salad bowl, add red onions, capers, tomatoes, basil, balsamic vinegar, parsley, olive oil and 2 cloves of minced garlic. Stir well.
  3. Now add Parmesan and bread to the tomato mixture. Season with salt and pepper.
  4. In a small bowl, mix rosemary, remaining cloves of garlic and lemon juice.
  5. Rub the mixture on the chicken the season to taste.
  6. Roast or grill for 30 minutes or until cooked through.
  7. When cooled, cut the chicken pieces and add to the salad.

7. Baked Macaroni:

What You Need:
  • 4 cups of chicken stock
  • 2 tablespoons of olive oil.
  • 6 cups of cauliflower florets.
  • 500 grams of macaroni.
  • Salt and pepper
  • 2 teaspoons of chopped garlic.
  • 2 cups of chopped onion
  • 3 cups of diced zucchini

For The Sauce:

  • ¼ cup olive oil
  • 1 tablespoon of Dijon mustard.
  • ¼ cup of flour
  • 2 tablespoons of chopped fresh basil.
  • 1 tablespoon of chopped fresh oregano.

For The Topping:

  • 1 cup bread crumbs

Steps:

  1. Heat the chicken stock and add cauliflower to it. Cook for 15 minutes or until tender.
  2. Cook the macaroni according to the package instruction and reserve 150 ml of pasta cooking water.
  3. In a skillet, heat olive oil, add garlic and onions and sauté for a minute.
  4. Now add the zucchini and cook until it softens. Add the zucchini mixture to the pasta.
  5. In another pan, heat oil and add flour to it. Cook until the flour changes its color. Add the reserved stock and keep whisking.
  6. Now add basil, oregano, mustard and pureed cauliflower. Reduce the heat and simmer for 5 minutes.
  7. Season with salt and pepper. When the sauce cools, puree using a blender and pour it over the pasta. Toss to coat.

8. Chicken Pita Sandwich:

Ingredient:
  • 2 cooked skinless and boneless chicken breasts.
  • 1 tablespoon of wine vinegar
  • ½ teaspoon of chopped chives.
  • ¼ cup of nonfat yogurt
  • ½ small cucumber, diced
  • 1 pita bread
  • Salt and pepper to taste

Prep:

  1. Cut the chicken breast into thin slices. Season with salt and pepper.
  2. Now sprinkle chives and vinegar on it.
  3. In another bowl, mix cucumber and yogurt together.
  4. Now split the pita bread and stuff 2 tablespoons of cucumber and yogurt sauce in it.
  5. Place ¼th of the chicken mixture into the pockets and close. Serve immediately.

9. Greek Pasta Salad:

Ingredient:

  • 1 cup of pasta shells
  • 2 tablespoons of Italian dressing.
  • 1/8 cup of sliced olives
  • ¼ cup of feta cheese
  • Chicken breast, cooked and cubed.

Prep:

  1. Cook the pasta according to the package instruction. Drain, rinse and leave it aside.
  2. In a bowl, mix the Italian dressing with olives, tomatoes, and chicken and feta cheese.
  3. Serve immediately

10. Baked Chicken Fajitas:

Ingredient:
  • 1 pound boneless, skinless chicken breasts cut into ½-inch strips.
  • 1 yellow bell pepper, de-seeded and cut into 1-inch strips.
  • 1 red bell pepper, de-seeded and cut into 1-inch strips.
  • 1 medium onion, peeled and cut into 1-inch strips.
  • 1 orange bell pepper, de-seeded and cut into 1-inch strips.
  • 1 teaspoon of cumin
  • ½ teaspoon of black pepper.
  • ½ teaspoon of salt
  • 2 tablespoons of olive oil
  • 8, 6-inches corn tortillas
  • Fat-free sour cream, for serving.
  • Cilantro for garnishing.

Prep:

  1. Preheat the oven to 400 degrees Fahrenheit.
  2. Chop the chicken and veggies.
  3. Spray the baking dish with cooking spray.
  4. In a salad bowl, toss together chicken, cumin, onions, salt, pepper, bell peppers and olive oil until well combined.
  5. Now bake uncovered for 25 minutes or until the chicken is well cooked and the vegetables are tender.
  6. Serve the chicken and vegetable with corn tortillas and top with cilantro and sour cream.

11. Zucchini Muffins:

Ingredient:

  • 2 cups of whole-grain pancake or biscuit mix.
  • 2 small zucchinis
  • 1 teaspoon of allspice
  • 1 teaspoon of cinnamon
  • ½ cup brown sugar
  • 2 eggs
  • 2 teaspoons of fresh lemon juice
  • ¼ cup applesauce

Prep:

  1. Wash the zucchini and shred the zucchini. Wrap the grated zucchini in the paper towel and squeeze to remove the excess water.
  2. Preheat the oven to 375 degrees Fahrenheit. Line 12 muffin tins with liners.
  3. In a bowl, mix the pancake mix with the spices.
  4. In another bowl, whisk together eggs with apple sauce, lemon juice, and brown sugar.
  5. Fold the egg and zucchini mixture into the pancake mixture.
  6. Fill the muffin tins 2/3 with the batter.
  7. Bake for 15 minutes or until it’s brown in color.

12. Egg And Tomato Frittata:

Ingredient:

  • 1 bell pepper
  • 1 large tomato
  • ½ teaspoon of salt
  • 6 egg whites
  • ½ teaspoon of ground black pepper.

Prep:

  1. Chop the pepper and tomato. Beat the egg whites with an electric beater.
  2. Set the oven to the broiler setting and spray the baking dish with cooking spray.
  3. Heat a skillet and cook pepper for about 3 minutes or until they soften. Now pour the whipped egg over it and cooking for 1 to 2minutes. Finally, sprinkle the chopped tomatoes over the egg whites.
  4. Transfer the mixture to the baking dish and broil for 3 minutes or until the top of the frittata is light brown in color.
  5. Serve the frittatas with the green salad.

13. Pan-Grilled Chicken With Salad:

Ingredients:

  • 4 skinless chicken breast halves
  • 1 tablespoon of chopped fresh rosemary.
  • 1 tablespoon of chopped fresh parsley.
  • Salt and pepper
  • ½ cup chopped cauliflower.
  • ½ cup chopped broccoli
  • ½ cup sliced carrots
  • ½ cup chopped zucchini
  • 4 cups mixed salad greens.
  • ½ cup sliced red onions
  • 1 tomato, diced
  • 2 tablespoons light dressing.

Steps:

  1. Sprinkle rosemary and parsley over the chicken breast.
  2. Coat the grilling pan with cooking spray and heat over medium flame.
  3. Grill the chicken breast for about 8 minutes or until they are cooked through.
  4. Now add zucchini, broccoli, red onions, cauliflower, tomatoes and carrots to the grilling pan. Cooking for 2 to 3 minutes, stirring occasionally.
  5. Toss the salad greens with dressing.
  6. Put the dressing on the plates and top with the veggies and chicken breasts. Season with salt and pepper and serve.

14. Chicken Bolognese:

Ingredient:

  • 1 can of crushed tomatoes
  • 1 pound of ground chicken breast.
  • 1 small red onion, finely chopped.
  • 2 carrots, finely chopped
  • 2 large cloves garlic, minced.
  • 1 celery stalk, finely chopped.
  • ½ teaspoon of salt
  • ½ cup unsalted tomato paste
  • 2 bay leaves
  • ½ teaspoon of crushed red pepper flakes.
  • 2/3 cup water

Steps:

  1. In a slow cooker, combine crushed tomato, ground chicken, carrots, onion, garlic, tomato paste, celery, salt, bay leaves, red pepper flakes and water. Mix well using a wooden spatula.
  2. Cover and cook on high for about 4 to 5 minutes or until the chicken is cooked, and the vegetables are tender.
  3. In the meantime, cook the pasta according to the packet’s instruction. Drain, rinse and leave it aside.
  4. Serve ½ cup pasta topped with ½ cup Bolognese sauce.

15. Panko Chicken Tenders:

Ingredients:

  • 1 ½ pounds chicken breast tenders.
  • 1/8 teaspoon of garlic powder
  • ¼ teaspoon of freshly ground black pepper.
  • ½ teaspoon of kosher salt
  • 2 large eggs, lightly beaten
  • 4 lemon quarters
  • 1 cup panko
  • 1.3 ounces of grated fresh Parmesan cheese.
  • 2 tablespoons of finely chopped fresh parsley.
  • 2 tablespoons canola oil, divided

Steps:

  1. Sprinkle chicken breast tenders with garlic powder, pepper, and salt.
  2. Place the eggs in a bowl.
  3. In another bowl, combine cheese and panko.
  4. Heat a large non-stick pan and add 1 tablespoon oil to it. Swirl the pan to coat the oil.
  5. Dip the chicken tenders in egg and then roll in the panko mixture.
  6. Add the chicken pieces and cook for about 3 to 4 minutes on each side.
  7. Sprinkle chopped parsley over it and serve with lemon quarters.

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