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Rania's Recipes: Healthy Lunch & Snack Options

If you're looking for some healthy lunch and snacking options, check out these recipes from Rania Harris!

Greek Tuna Salad


  • 9 cups Romaine lettuce
  • 20 ounces chunk light tuna packed in water
  • 1 cup of cherry tomatoes, halved
  • 6 ounces pepperoncini, drained + sliced
  • 2 cups cucumber, diced with peel on
  • ¾ cup red onion, ringed
  • ¾ cup reduced-fat Feta cheese crumbles
  • 20 pitted Kalamata olives, sliced

Greek Dressing:

  • 4 tablespoons red wine vinegar
  • ½ cup extra virgin olive oil
  • 2 tablespoons chopped fresh oregano
  • Sea salt and freshly ground black pepper to taste


In a large bowl, combine romaine, tuna, cherry tomatoes, pepperoncini, cucumber, onion, Feta cheese and olives.

In a small bowl, red wine vinegar, olive oil, oregano, salt and pepepr. Drizzle on top of salad and serve.

Serves: 4

Grilled Pineapple Chicken Sandwich

  • 4 — 4 oz boneless, skinless chicken breasts

For marinade:

  • 1 cup freshly squeezed orange juice
  • ½ cup freshly squeezed lime juice
  • ¼ cup olive oil
  • ¼ cup finely diced cilantro
  • Sea salt and freshly ground black pepper
  • 3 Tbsp chili mayonnaise (see recipe below)
  • 4 pineapple rings, fresh or canned in it's own juice
  • 4 whole grain sandwich thins

Chili Mayonnaise:

  • ½ cup light mayo
  • 2 tsp lime juice
  • 3 tsp Thai chili sauce


  • Bibb lettuce ~ Tomato slices


Place chicken in a plastic resalable bag. Add 1 cup of the marinade to the bag and seal. Place chicken in refrigerator for at least 1 hour.

Using non-stick cooking spray, lightly coat an indoor or outdoor grill.
Cook chicken on grill, turning to cook evenly on both sides.

Use remaining ½ cup of marinade on chicken while grilling, but reserve ¼ cup to use with pineapples. After chicken has cooked, remove chicken and set aside.

Add pineapple rings to grill and add ¼ cup of marinade to pineapple rings while cooking. Cook for 2-3 minutes until pineapple is heated through.

Add sandwich thins to grill and grill both sides until golden brown.

To assemble sandwiches stack chicken breast, pineapple rings and Chil mayonnaise to buns and serve immediately.

Chili Mayonnaise:

Whisk all ingredients together in a small bowl. Refrigerate until serving.

Kale Chips

  • 1 bunch of kale — stems removed tossed with 2 tablespoons olive oil and sprinkled with sea salt. Preheat oven to 425 degrees – bake until "chips" are crisp – about 12 – 15 minutes.
  • Sweet Potato Fries
  • Olive oil, for tossing
  • 5 sweet potatoes, peeled and sliced into 1/4-inch long slices, then 1/4-wide inch strips, using a crinkle cut knife
  • Smoked paprika to taste
  • Garlic powder to taste
  • Sea salt and freshly ground black pepper to taste


Preheat oven to 450 degrees.

Line a sheet tray with parchment. In a large bowl toss sweet potatoes with just enough oil to coat. Seasoning and paprika, garlic powder, sea salt and pepper to taste. Spread sweet potatoes in single layer on prepared baking sheet, being sure not to overcrowd. Bake until sweet potatoes are tender and golden brown, turning occasionally, about 20 minutes or until crisp. Let cool 5 to 10 minutes before serving.

Flatout Flatbread Pizza

  • 1 Flat Out Flatbread, any flavor
  • ¼ cup pesto
  • ½ cup goat cheese – crumbled
  • Heirloom grape tomatoes ~ cut into halves
  • Olive oil for drizzling
  • Fresh basil sprigs for garnish


Preheat your oven on high-broil setting, positioning your oven rack at the top third of the oven.

Place your flat bread on a foil lined cookie sheet. Broil for 2 minutes, or until flat bread is crispy. Remove from oven.

Spread the pesto onto the flat bread, spreading to ½ inch the edges. Sprinkle the goat cheese and the heirloom tomatoes and drizzle lightly with olive oil.

Broil the flat bread for an additional 2-3 minutes, until cheese is warmed and slightly melted. Watch the pizza closely, as it can burn quickly. Remove from oven, and let rest for an additional minute. Cut into strips and enjoy!

Serves: 1 - 2

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