Looking for Healthy Lunch_Recipes? Then read on.....

 

 

 

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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