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| Make your selection of our Healthy Lunch_Recipes here: Chicken Salad Sandwiches Cool Tuna wraps or Tuna Pita Pockets Curry Chicken and Fruit Salad Sandwiches Vegetarian Pasta with a bite Quick Chilli Pasta Chilli con baked potato Toppings | | Do you prefer a salad for lunch? Make your selection here. |
| Chicken Salad Sandwiches Makes 2 servings | | |
| Ingredients 2 skinless, de-boned cooked chicken breast halves 3 Tbsp lite mayonnaise or fat free smooth cottage cheese 2 Tbsp grated fat reduced hard white cheese or parmesan cheese 1 tsp mustard ½ tsp anchovy paste ½ tsp bottled minced garlic 1/8 tsp pepper 4 slices whole grain bread 2 lettuce leaves 4 thick tomato slices 1 tsp lemon juice | | |
| Directions Combine, 1 tsp lemon juice, mayonnaise, and next 5 ingredients (mayonnaise through to pepper). Spread 1 cup chicken mixture over each of 2 bread slices. Top each with 1 lettuce leaf, 2 tomato slices, and 1 bread slice. Serve! | | Average nutritional values ( per serving) Energy: 1400kJ Protein: 33g Carbohydrates: 36g Fat: 8g Fibre: 4g |
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| Cool Tuna wraps or Tuna Pita Pockets 4 servings | | |
| Ingredients 1 ½ Tbsp lemon juice ½ cup fat free cottage cheese or lite mayonnaise 1 Tbsp soy sauce 1 Tbsp sugar or sweet chilly sauce 2 cups cabbage, shredded 1 medium carrot, shredded 2 spring onions, finely chopped or sliced 1 can tuna (170g in salt water), drained 1 medium red bell pepper cut in thin strips 4 whole wheat tortillas or large pita bread pockets 18 large spinach leaves, whole, washed and patted dry. | | |
| Directions In a small bowl, whisk together the lemon juice, 2 Tbsp of fat free cottage cheese or lite mayonnaise, soy sauce and sugar or sweet chilly sauce. Add cabbage, carrot, spring onion and tuna to soy sauce mixture and toss, Cut bell pepper into thin strips. For each wrap, spread tortilla with 1 Tbsp of remaining fat free cottage cheese or lite mayonnaise. Top evenly with ½ cup of the tuna mixture. Cover with 2-3 spinach leaves and bell pepper strips. Roll up tortilla tightly and cut diagonal in half. | | Average nutritional values ( per serving) Energy: 500kJ Protein: 4g Carbohydrates: 25g Fat: trace Fibre: 8g |
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| Curry Chicken and Fruit Salad Sandwiches 4 servings | | |
| Ingredients 2 boneless cooked skinless chicken breast halves ½ stalk celery, diced 2 spring onions, chopped ½ Golden Delicious apple, peeled, cored and diced 1/3 cup sultana raisins 1/3 cup seedless green grapes, halved ¼ cup chopped toasted pecans | | |
| Directions Sift all dry ingredients together. Add apple sauce and water and mix until batter drips from spoon (but not too runny). Heat frying pan and spray with low-fat cooking spray. Dip your finger in some water and flick it onto the surface of the pan. If it sizzles, pour sufficient mixture into pan to cover base. Cook on both sides till golden brown. Serve hot or cold. | | Average nutritional values ( per serving) Energy: 816kJ Protein: 2.5g Carbohydrates: 22g Fat: trace Fibre: 2g |
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| Vegetarian Pasta with a bite 4 servings | | |
| Ingredients 380g Spaghetti, Linguine or any other long pasta shape, uncooked 1 Tbsp vegetable oil 1 clove garlic, minced 2 Tbsp chopped parsley 200 ml tomato juice 2 Tbsp vodka ½ tsp prepared horseradish ½ tsp Worcestershire sauce Freshly ground black pepper to taste | | |
| Directions Prepare pasta according to packaging directions and drain. Heat oil in large based pan over medium heat. Add garlic and parsley, cook until garlic is fragrant (about 30 seconds). Stir into tomato juice, vodka, horseradish, Worcestershire sauce and black pepper. Heat to boiling and boil 30 seconds. Stir pasta into sauce until coated. Serve hot. | | Average nutritional values ( per serving) Energy: 1450kJ Protein: 16g Carbohydrates: 85g Fat: 4.5 Fibre: zero |
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| Quick Chilli Pasta 4 - 6 servings | | |
| Ingredients 300g pasta shells, Elbow macaroni or other medium paste shape, uncooked 1 small onion, peeled and finely diced 1x 400g can sweet corn, drained 1 jalapeno pepper, cored and thinly sliced 1 Tbsp chilli powder 1 tsp cumin 2 cloves garlic, finely chopped 1 x 400g can red kidney beans, rinsed and drained 1 x 400g jar low fat salsa sauce 1/2 cup grated fat reduced white hard cheese | | |
| Directions Prepare pasta according to packaging directions. While paste is cooking, combine remaining ingredients in large pot and heat until Onion is cooked. When paste is done drain well. Transfer to a serving bowl . Add contents of pot and toss gently until well combined. Sprinkle cheese on top and Serve immediately May be frozen to reheat, thaw completely and heat in large saucepan over Medium-high heat until warmed through | | Average nutritional values ( per serving) Energy: 74 kJ Protein: 14g Carbohydrates: 4g Fat: 5 g Fibre: zero |
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| Chilli con baked potato 4 servings | | |
| Ingredients 4 large baking potatoes 1 x 420g can red beans, drained and rinsed 1/4 red bell pepper, diced finely 1 tsp garlic, minced 1/4 yellow bell pepper diced finely 1 1/2 tbsp tomato paste 1/4 green bell pepper, chopped finely 1 tsp cumin 1 can green chillies, drained 1/2 - 1 cup chicken stock 1 tsp dried oregano 3/4 cup(2 or 3)ripe tomatoes, remove seeds, finely chopped or canned, diced tomatoes 1/4 onion, diced finely | | |
| Toppings 1 cup grated mozzarella cheese 2 tbsp fresh parsley, chopped 4 tbsp fat free plain yoghurt 1 tsp lemon juice | | |
| Directions Wash and pierce the potatoes. Bake the potatoes in the oven or microwave. Place all chilli ingredients in a large saucepan and bring to boil. Cover and cook until all the vegetables are tender split the baked potatoes open, fluff them with a fork and fill them with the chilli. Add lemon juice to the yoghurt and pour on top, sprinkle non-fat cheese and top with and fresh chopped parsley. Serve with a steam or steamed vegetables. | | Average nutritional values ( per serving) Energy: 1763 kJ Protein: 23 g Carbohydrates: 82g Fat: 1.2 g Fibre: 23g |
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