Tricia Kean's guide to a healthy lunch

Looking for a guide to hearty lunches without all the calories? 13 Action News Anchor Tricia Kean has you covered. Check out the gallery above to see what each dish looks like.

Monday's Lunch:

Organic Butternut Squash Soup
Bake Squash upside down at 350 F degrees for 45 minutes. Remove skin, blend, add 2 tbsp minced ginger, a pinch of salt, 2 cups of water, blend again, heat and eat two cups.

Organic Spaghetti Squash with Baked Chicken
Bake squash cut side down for 1 hour at 350 degrees F.  Remove skin. The sauce includes: 3 tbsp of Shallots, one clove of garlic and two tomatoes diced and heated in a saucepan. Then place on top of Squash in a bowl with baked chicken on top and serve.

Organic Cantaloupe for dessert.

Approximately 490 calories for the entire meal.  

Tuesday's Lunch:

Baked Salmon and Organic Vegetables
3 oz of Salmon Baked with Ginger and Honey on top.

Asian Sauce
Green onions chopped, place in pan with one cup of water, tsp of honey, ginger, as many chili flakes as you can handle, 1/2 tsp of turmeric, and 1 tsp of cumin. Bring it to a boil and add vegetables for two minutes. Place sauce over Green beans, asparagus, cauliflower, and acorn squash. You can grill or bake the vegetables.

Salad
Romaine lettuce, onions, and mango. Top it off with a fat-free dressing of choice.

Approximately 580 calories.

Wednesday's Lunch:

Organic Spaghetti Squash with Egg Whites in a Fat-Free Spicy Sauce
Bake squash cut side down for 1 hour at 350 degrees F. Remove skin. The sauce includes: 3 tbsp of Shallots, one clove of garlic and two tomatoes diced, add as much Sriracha hot chili sauce as you can handle and heat in a saucepan. Then place on top of Squash with 4 tablespoons of egg whites on top and a dash of Sriracha.

Salad
Romaine with pineapple and radishes. Choose your fat-free dressing.

Approximately 215 calories.

Thursday's Lunch:

Organic Butternut Squash Soup
Bake Squash upside down at 350 F degrees for 45 minutes. Remove skin, blend, add 2 tbsp minced ginger, a pinch of salt, 2 cups of water, blend again, heat and eat two cups.
 
Organic Spaghetti Squash in an Italian Sauce
Bake Squash upside down at 350 F degrees for one hour.  Remove skin, and then prepare the sauce.

Italian Sauce
1/2 medium size onion diced fine. Spray bottom of nonstick pan lightly.  Sauté onions until light brown.  Add 1/2 tsp of cardamon and black pepper, 2 tbsp of basil, parsley, 1 tsp of oregano, 1 tsp of paprika and crushed red peppers. Dice 4 ripe Roma tomatoes and 4 mushrooms.  Then add tomatoes and mushroom to the seasoning and sauté. Then add one cup of water.  Cook for 5 minutes over stovetop. Stop the cooking and add 4 cloves of grated garlic.  Stir together and place squash in baking dish and pour over squash and then bake for 15 minutes at 350 degrees. Add salt for taste.

Approximately 265 calories.

Friday's Lunch:

Grilled Vegetables
Brocollini, cauliflower, and mushrooms. Place in bowl and dress veggies with rice vinegar, ginger, and chili flakes.

Grilled Chicken Salad
3 ounces of grilled chicken with Asian seasoning. Romaine lettuce, cabbage, purple onions, parsley, radishes and pickled onions. Choose fat-free dressing. Brewed herbal chai tea.

Approximately 355 calories

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