Handy, Budget-friendly Lunch Recipes
When you have a lunch box and an ice pack, anything goes. You can carry anything around with you since the contents will be kept at adequate temperatures.
So, for each lunch combine at least one food item from each of the Food Guide groups.
- Don’t forget to include grain products (whole grain bread, rice, cereal or pasta);
- Fruits and vegetables (preferably fresh, canned or juice);
- Dairy products (milk, chocolate milk, cheese or yogurt); and
- Meat and substitutes (meat, fish, chicken, eggs or legumes).
The TLT Sandwich (Tofu-Lettuce-Tomato)
- 454 g/1 lb. firm tofu, approximately eight (8) ½ inch slices, well drained
- 30 mL (2 Tbsp) olive oil
- 15 mL (1 Tbsp) lemon juice
- 10 mL (2 Tsp) cumin
- 2 garlic cloves, finely minced
- 2 slices of bread, toasted
- Tomato slices and lettuce
- Salt
Mix the oil, lemon juice, cumin and garlic together. Add salt to taste. Place tofu slices in a roasting pan, topped with parchment paper.
Place tofu slices in a roasting pan lined with parchment paper. Mix oil, lemon juice, cumin and garlic together. Add salt to taste. Season both sides of tofu slices with this spicy mix. Bake in oven at 450°F for 6 minutes, flip slices and bake for another 6 minutes, until golden but still tender.
Spread some mayo on one slice of toasted bread. Top with 2 slices of cooked tofu, side by side. Garnish with tomato slices and lettuce. Put the sandwich together. Cut in half.
Note: The slices of cooked tofu will keep for up to 3 days, when stored in plastic wrap in the refrigerator.