Individual Lunch Box Recipe

Prepare and season chicken

Pat chicken breast dry with paper towel. Rub with 1 tbs olive oil, smoked paprika, cumin, garlic powder, 1/2 tsp salt and 1/4 tsp black pepper. Let rest for 5–10 minutes while you prepare other components.

Cook chicken

Heat a grill pan or skillet over medium-high heat until hot. Add the seasoned chicken and cook 4–5 minutes per side (depending on thickness) until internal temperature reaches 74°C (165°F) or juices run clear. Transfer to a cutting board and let rest 5 minutes.

Make yogurt dressing

In a small bowl combine 2 tbs Greek yogurt, 1 tsp lemon juice, 1/2 tsp honey and 1/8 tsp freshly ground black pepper. Stir until smooth. Taste and adjust salt if desired.

Assemble wrap

Warm the tortilla briefly in a dry skillet or microwave 10–15 seconds to make pliable. Slice the rested chicken thinly. Lay the tortilla flat, spread half or all of the yogurt dressing in a thin line down the center. Layer 1 cup mixed greens (or portion desired), sliced tomato (from 1/2 tomato), cucumber slices, shredded cheddar if using, then the sliced chicken. Fold sides and roll tightly to form a wrap. Wrap in parchment or foil to hold shape for transport.

Rinse 1/4 cup quinoa under cold water in a fine mesh strainer. In a small pot combine rinsed quinoa and 1/2 cup water. Bring to a boil, then reduce heat to low, cover and simmer 12 minutes or until water is absorbed. Remove from heat and let sit covered 5 minutes, then fluff with a fork and let cool slightly.

In a bowl combine the cooked cooled quinoa, 1/4 cup halved cherry tomatoes, 1/4 cup corn, 1/4 diced red bell pepper and 1 tbs chopped parsley. Drizzle 1 tsp olive oil and 1 tsp red wine vinegar (or lemon juice), season with 1/8 tsp salt and a pinch (1/16 tsp) black pepper. Toss gently to combine. Taste and adjust seasoning. Transfer to your lunch container once cooled to room temperature.

Core and slice half an apple. Toss slices with a light squeeze of lemon or a dusting of the remaining 1/2 tsp lemon juice from dressing if you want to slow browning (optional). Pack apple slices and 2 tbs mixed nuts in a separate small compartment or container.

Place 3 baby carrots or sliced bell pepper and one small dill pickle in a small container or compartment for extra crunch and tang.