5 no-cook meals made in 30 minutes or less

Makes: 4 servings | Prep: 18 min | Cook: 0 min

Ingredients

Salad

• 1 (15 oz) can chickpeas, drained and rinsed
• 1 medium English cucumber, chopped
• 1 red bell pepper, chopped
• 1 green bell pepper, chopped
• ½ medium red onion, diced
• 1 cup cherry tomatoes, halved
• ½ cup pitted kalamata olives, chopped
• 1/3 cup crumbled feta cheese

Dressing

• 3 Tbsp olive oil
• 2 Tbsp lemon juice
• 1 Tbsp red wine vinegar
• 1 clove garlic, minced
• 1 tsp dried oregano
• ¼ tsp pepper
• Pinch red pepper flakes (optional)

Preparation

• In a large bowl, toss together all of the salad ingredients until combined. 
• In a small bowl, whisk together the dressing ingredients. Pour the dressing over the salad and toss to coat. 
• Serve immediately or refrigerate until ready to serve.

Nutrition

Serving size: 1½ cups

Calories: 300 | total fat: 16 g | saturated fat: 4 g | sodium: 560 mg | cholesterol: 11 mg | total carbs: 33 g | fiber: 7 g | sugars: 5 g | protein: 8 g | potassium: 595 mg

Herbed salmon salad sandwiches

Makes: 4 servings | Prep: 18 min | Cook: 0 min

Ingredients

• 1 (15 oz) can boneless, skinless pink salmon, drained
• 1/2 cup nonfat plain Greek yogurt
• 1 tsp lemon zest
• 2 Tbsp lemon juice
• 1 clove garlic, minced
• ½ small red onion, diced
• ½ English cucumber, diced
• 1/3 cup crumbled feta cheese
• ¼ cup sliced almonds
• ¼ cup raisins
• 1 Tbsp chopped fresh dill (or ½ tsp dried dill)
• 2 cups mixed greens
• 8 slices whole wheat bread

Preparation

• In a large bowl, add salmon. Flake with a fork.
• Stir in Greek yogurt, lemon zest, lemon juice and garlic until combined. Add diced red onion, cucumber, feta cheese, almonds, raisins and dill. Mix until fully combined. 
• Divide salmon mixture evenly onto 4 slices of bread. Top with mixed greens and remaining slices of bread.

Nutrition 

Serving size: 1 sandwich

Calories: 389 | total fat: 9 g | saturated fat: 3 g | sodium: 700 mg | cholesterol: 19 mg | total carbs: 56 g | fiber: 9 g | sugars: 18 g | protein: 22 g | potassium: 305 mg

White bean and tomato gazpacho

Makes: 4 servings | Prep: 10 min | Cook: 0 min

Ingredients

• 1 slice whole wheat bread, roughly chopped
• 2 Tbsp red wine vinegar
• 4 large ripe tomatoes
• 1 medium English cucumber
• 1 small red onion
• 2 stalks celery
• 1 green bell pepper
• 1 clove garlic
• 2 Tbsp olive oil
• ½ tsp cumin
• ½ tsp salt
• ½ tsp pepper
• 1 (15 oz) can white beans, drained and rinsed
• 1 avocado, cubed
• 2 Tbsp chopped fresh basil

Preparation

• In a small bowl, add chopped bread and vinegar. Soak until bread absorbs all of the vinegar. 
• Roughly chop the tomatoes, cucumber, red onion, celery, bell pepper and garlic. Add chopped vegetables to a blender. 
• Add the soaked bread and vinegar, olive oil, cumin, salt and pepper. Blend on high for 1 minute for a smooth texture, or pulse 15-20 times for a chunky texture. 
• Transfer to a large bowl and stir in white beans. Refrigerate for 3 hours or until completely chilled. 
• When serving, top with cubed avocado and basil.

Nutrition 

Serving size: 1½ cups

Calories: 261 | total fat: 14 g | saturated fat: 2 g | sodium: 383 mg | cholesterol: 0 mg | total carbs: 29 g | fiber: 11 g | sugars: 10 g | protein: 8 g | potassium: 922 mg

Mango shrimp ceviche

Makes: 4 servings | Prep: 12 min | Cook: 0 min

Ingredients

• 1 lb frozen cooked shrimp, thawed, peeled and deveined
• ¼ cup lime juice
• ¼ cup lemon juice
• 1 medium tomato, diced
• ½ small red onion, diced
• 1 mango, diced
• ¼ cup chopped fresh cilantro
• ¼ tsp salt
• 1 avocado, cubed
• 4 oz tortilla chips

Preparation

• Cut cooked shrimp into small cubes. Add to a large bowl and mix with the lime and lemon juice. 
• Cover and refrigerate for 20 minutes. 
• Stir in diced tomato, red onion, mango, cilantro and salt. 
• Just before serving, stir in cubed avocado. Serve with tortilla chips.

Nutrition 

Serving size: 1 cup ceviche + 1 oz tortilla chips

Calories: 399 | total fat: 16 g | saturated fat: 2 g | sodium: 449 mg | cholesterol: 170 mg | total carbs: 39 g | fiber: 6 g | sugars: 13 g | protein: 27 g | potassium: 482 mg

Easy chicken lettuce wraps with peanut sauce

Makes: 4 servings | Prep: 18 min | Cook: 0 min

Ingredients

Peanut sauce

• ¼ cup natural peanut butter
• 2 Tbsp reduced-sodium soy sauce
• 1½ Tbsp vinegar
• 1½ Tbsp water
• 1 Tbsp lime juice
• 1 clove garlic, minced
• ¼ tsp red pepper flakes (optional)

Lettuce wraps

• 16 leaves of Bibb lettuce (about 1 large or 2 small heads of lettuce)
• 4 cups shredded rotisserie chicken, skin removed
• 1 cup shredded red cabbage
• ½ cup diced red bell pepper
• ¼ cup chopped fresh cilantro
• 2 tsp sesame seeds

Preparation

• Combine all of the ingredients for the peanut sauce in a small bowl. Set aside. 
• Lay out lettuce leaves. Fill each with shredded chicken, cabbage, red bell peppers and cilantro. 
• Drizzle each with prepared peanut sauce. Sprinkle with sesame seeds before serving.

Nutrition 

Serving size: 4 lettuce wraps

Calories: 371 | total fat: 15 g | saturated fat: 3 g | sodium: 417 mg | cholesterol: 119 mg | total carbs: 39 g | fiber: 2 g | sugars: 3 g | protein: 50 g | potassium: 470 mg