Mediterranean Bento Lunch

Mediterranean Bento Lunch

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From: EatingWell.com, July 2017

Travel to the Mediterranean over your lunch break with this healthy bento box idea that combines Greek salad, hummus, pita and more for a satisfying work lunch.

Ingredients 1 serving

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Original recipe yields 1 servings
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  • ¼ cup chickpeas, rinsed
  • ¼ cup diced cucumber
  • ¼ cup diced tomato
  • 1 tablespoon diced olives
  • 1 tablespoon crumbled feta cheese
  • 1 tablespoon chopped fresh parsley
  • ½ teaspoon extra-virgin olive oil
  • 1 teaspoon red-wine vinegar
  • 3 ounces grilled turkey breast tenderloin or chicken breast
  • 1 cup grapes
  • 1 whole-wheat pita bread, quartered
  • 2 tablespoons hummus

Preparation

  • Prep

  • Ready In

  1. Toss chickpeas, cucumber, tomato, olives, feta, parsley, oil and vinegar together in a medium bowl. Pack in a medium-sized container.
  2. Place turkey (or chicken) in a medium container.
  3. Pack grapes and pita in small containers and hummus in a dip-size container.

Nutrition information

  • Serving size: 1 bento box
  • Per serving: 497 calories; 14 g fat(3 g sat); 8 g fiber; 60 g carbohydrates; 37 g protein; 80 mcg folate; 76 mg cholesterol; 26 g sugars; 0 g added sugars; 889 IU vitamin A; 17 mg vitamin C; 116 mg calcium; 4 mg iron; 697 mg sodium; 838 mg potassium
  • Nutrition Bonus: Vitamin C (28% daily value), Iron (22% dv), Folate (20% dv)
  • Carbohydrate Servings: 4
  • Exchanges: 4 lean protein, 2 fruit, 1½ starch, 1 fat, ½ medium-fat protein, ½ vegetable

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