SHAPE_OCTOBER_2016
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empower lunch<br />
Moroccan<br />
Chickpea Soup<br />
1/2 cup couscous<br />
1/2 teaspoon vegetable<br />
bouillon paste<br />
1/8 teaspoon ground cumin<br />
2 tablespoons tomato sauce<br />
1/4 teaspoon harissa, or to taste<br />
1/4 cup thinly sliced Swiss chard<br />
1/4 cup shaved carrots<br />
1/4 cup chopped tomatoes<br />
1/2 cup canned chickpeas, rinsed<br />
and drained<br />
1 tablespoon low-fat plain Greek<br />
yogurt, for garnish (optional)<br />
1 tablespoon cilantro, for garnish<br />
(optional)<br />
Salt<br />
Black pepper<br />
1. Layer couscous, bouillon paste,<br />
cumin, tomato sauce, harissa, Swiss<br />
chard, carrots, tomatoes, and chickpeas<br />
in the jar. Pack yogurt and cilantro separately<br />
if using.<br />
2. When you’re ready to eat, fill jar to the<br />
top with boiling water. Stir carefully,<br />
cover, and let stand for 10 minutes or<br />
until couscous is tender. Season to taste<br />
with salt and pepper, and garnish with<br />
yogurt and cilantro if using.<br />
(491 calories)<br />
Lemony Orzo<br />
Chicken Soup<br />
1/2 cup cooked orzo<br />
1/2 cup roasted zucchini pieces<br />
(1/2 inch)<br />
1/2 cup shredded roast chicken,<br />
skin removed<br />
2 tablespoons chopped dill<br />
2 tablespoons chopped basil,<br />
plus 1 tablespoon thinly sliced<br />
for garnish (optional)<br />
1 lemon, halved<br />
1 tablespoon grated Parmesan,<br />
for garnish (optional)<br />
Salt<br />
Black pepper<br />
1. Layer orzo, zucchini, chicken, dill,<br />
and chopped basil in the jar. Squeeze<br />
lemon over ingredients and place<br />
juiced halves in jar, skin side up. Pack<br />
sliced basil and Parmesan separately<br />
if using.<br />
2. When you’re ready to eat, fill jar to<br />
the top with boiling water, being sure<br />
to fully cover lemons. Stir carefully,<br />
cover, and let stand for 2 minutes;<br />
remove lemon halves and discard.<br />
Season to taste with salt and pepper<br />
and garnish with sliced basil and<br />
Parmesan if using.<br />
(284 calories)<br />
Pack these<br />
soups in<br />
jars that hold<br />
about<br />
18 ounces.<br />
Spicy Curried<br />
Coconut Soup<br />
With Shrimp<br />
1 ounce rice vermicelli, broken<br />
into smaller pieces<br />
3 tablespoons coconut cream<br />
1/2 tablespoon red curry paste<br />
1 teaspoon grated ginger<br />
1/4 cup shredded carrots<br />
1/4 cup julienned red bell pepper<br />
1/2 cup cleaned, cooked, and<br />
roughly chopped shrimp<br />
4 roughly chopped Thai or<br />
regular basil leaves<br />
1 tablespoon crushed peanuts<br />
Salt<br />
1. Layer vermicelli, coconut cream, curry<br />
paste, ginger, carrots, bell pepper, and<br />
shrimp in the jar. Add basil and peanuts.<br />
2. When you’re ready to eat, fill jar to the<br />
top with boiling water. Stir carefully,<br />
cover, and let stand for 7 minutes or until<br />
noodles are tender. Season to taste with<br />
salt. (472 calories)<br />
<strong>SHAPE</strong>.COM <strong>OCTOBER</strong> <strong>2016</strong> 27