Healthy Eating
Enlightened Lunch
By Sarah Breckenridge
An easy meal for afternoon energy
If breakfast is the most “important” meal of the day, lunch has got to be the most stressful. We often skip it, or squeeze it in on the way back from yoga class, or wolf down a store-bought sandwich in front of our computer screens. Problem is, we need that nutrition boost in the afternoon. With a little prep time, you can create a portable meal that will both satisfy you and keep you awake during that 4 p.m. meeting.
The Solution: Buffalo or veggie chili with masa harina
Too many simple carbs for lunch may cause you to crash. “Carbs are energy but you want complex carbohydrates and fiber, not just sugars, which will make you crash. And adding protein also slows down the burning of carbs, so you get longer-lasting energy,” says Tara Gidus, RD, an Orlando-based nutritionist.
In this chili, that energy comes from ground buffalo—a great source of lean protein (you can substitute extra-lean ground beef), and a hearty helping of kidney and pinto beans. For a meatless version add soy crumble (or just mince your own firm tofu). The beans are also a rich source of fiber, and kidney beans are the highest-antioxidant vegetable there is—higher than blueberries even. Masa harina (buy in the flour aisle next to the cornmeal) is the corn flour used to make tortillas. When stirred in at the end to thicken the liquid slightly, it gives a nutty flavor, like having your chili and cornbread all rolled into one.
Time: 30 minutes
Serves 4
1 tbsp olive oil
1 c diced onion
2 cloves garlic
1/2 tsp cumin
1 tsp chile powder
1/2 lb ground buffalo meat or half that amount of soy crumble
1 (14.5-oz) can diced tomatoes with green chiles
1 c beef broth or water
2 Tbsp masa harina (or fine-ground cornmeal)
1 (15-oz) can kidney beans, drained and rinsed
1 (15-oz) can pinto beans, drained and rinsed
1. In a large stew pot, heat oil over medium-high heat. Add onions and sauté 2 minutes. Lower heat slightly.
2. Add buffalo, garlic, chile powder and cumin. Cook, breaking up meat with a wooden spoon, until meat is browned and crumbled, about 2 minutes.
3. Add tomatoes and broth and bring to a boil.
4. Reduce heat to medium low and simmer 10 minutes, partially covered.
5. Add masa to pot, whisking constantly while adding it to keep it from clumping. Stir in beans. Simmer 5 minutes more to allow flavors to meld.
You can top with up to 2 tbsp of reduced-fat sour cream, reduced fat shredded cheddar, or chopped scallions. Also worth considering with your chile: a small whole-grain roll, just like the soup shacks give you.
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