Frittata 

Calories 310

Fat 18g 

Protein 19g

Serves 3

PREP: 10 MINS

COOK: 12 MINS

The perfect lunch. Cook this Frittata and save the rest.

Ingredients:

200g new potatoes, quartered
100g asparagus tips
1 tbsp olive oil
1 onion, finely chopped
6 eggs, beaten
40g cheddar, grated
rocket or mixed leaves, to serve

Method:

  1. Heat the grill to high. Put the potatoes in a pan of cold salted water and bring to the boil. Once boiling, cook for 4-5 mins until nearly tender, then add the asparagus for a final 1 min. Drain.

  2. Meanwhile, heat the oil in an ovenproof frying pan and add the onion. Cook for about 8 mins until softened.

  3. Mix the eggs with half the cheese in a jug and season well. Pour over the onion in the pan, then scatter over the asparagus and potatoes. Top with the remaining cheese and put under the grill for 5 mins or until golden and cooked through. Cut into wedges and serve from the pan with salad.

Orange and Halloumi Salad

Calories: 338

Fat: 23g

Protein: 16g

Serves 4 

PREP: 5 MINS

COOK: 15 MINS

Enjoy this healthy salad of fresh orange and zingy dressing.

 

Ingredients:

2 large oranges
1½ tbsp wholegrain mustard
1½ tsp honey
1 tbsp white wine vinegar
3 tbsp rapeseed or olive oil, plus extra for frying
2 large carrots, peeled
225g block halloumi, sliced
100g bag watercress or baby spinach

Method:

  1. Cut the peel and pith away from the oranges. Use a small serrated knife to segment the orange, catching any juices in a bowl, then squeeze any excess juice from the off-cut pith into the bowl as well. Add the mustard, honey, vinegar, oil and some seasoning to the bowl and mix well.

  2. Using a vegetable peeler, peel carrot ribbons into the dressing bowl and toss gently. Heat a drizzle of oil in a frying pan and cook the halloumi for a few mins until golden on both sides. Toss the watercress through the dressed carrots. Arrange the watercress mixture on plates and top with the halloumi and oranges.

Chicken Gyros

Calories 352

Fat 9g

Protein 31g

Serves 2 

PREP: 10 MINS

COOK: 4 MINS

Enjoy this High protein chicken sandwich in 15 minutes and enjoy 3 of your 5-a-day.

 

Ingredients:

1 large skinless chicken breast

rapeseed oil, for brushing

small garlic clove, crushed

½ tsp dried oregano

2 tbsp Greek yogurt

10 cm piece cucumber, grated, excess juice squeezed out

2 tbsp chopped mint, plus a few leaves to serve

2 wholemeal pitta breads

2 red or yellow tomatoes, sliced

1 red pepper from a jar (not in oil), deseeded and sliced.

Method:

  1. Cut the chicken breast in half lengthways, then cover with cling film and bash with a rolling pin to flatten it. Brush with some oil, then cover with the garlic, oregano and some pepper. Heat a non-stick frying pan and cook the chicken for a few mins each side. Meanwhile, mix the yogurt, cucumber and mint to make tzatziki.

  2. Cut the tops from the pittas along their longest side and stuff with the chicken, tomato, pepper and tzatziki. Poke in a few mint leaves to serve. If taking to the office for lunch, pack the tzatziki in a separate pot and add just before eating to prevent the pitta going soggy before lunchtime.

Fully loaded veg wrap

Calories 281

 Fat 12g

Protein 8g

Serves 1

PREP: 10 Mins

Eat the rainbow with this easy wrap.

Ingredients:

Carrot

shredded or coarsely grated

80g red cabbage

finely shredded

2 spring onions, thinly sliced

courgette coarsely grated

handful basil leaves

5 green or black olives, pitted and halved

½ tsp English mustard powder

2 tsp extra virgin rapeseed oil

1 tbsp cider vinegar

1 large seeded tortilla wrap

Method

  1. Mix all the ingredients except for the tortilla and toss well.

  2. Put the tortilla on a sheet of foil and pile the filling along one side of the wrap – it will almost look like too much mixture, but once you start to roll it firmly it will compact. Roll the tortilla from the filling side, folding in the sides as you go. Fold the foil in at the ends to keep stuff inside the wrap. Cut in half and eat straight away. If taking to work, leave whole and wrap up like a cracker in baking parchment.

Roasted Tomato Couscous

Calories 472

Fat 21g

Protein 16g

 

Serves 4 

PREP: 25 MINS

COOK: 45 MINS

Making couscous exciting!

12 big tomatoes, halved
1 tbsp harissa
3 tbsp olive oil
3 onions, very thinly sliced
4 tbsp 0% fat Greek-style yogurt
1 garlic clove, crushed
200g couscous
½ small pack mint, roughly chopped
½ small pack parsley
45g toasted flaked almond
400g can chickpea, drained and rinsed

 

Method:

  1. Heat oven to 200C/180C fan/gas 6. Toss the tomatoes in harissa and 2 tbsp of the oil. Season and spread in a roasting tin, cut-side up, and bake for 40-45 mins.

  2. Heat the remaining oil in a large frying pan. Tip in the onions and sizzle for a couple of mins. Turn down the heat, season and cook for 15 mins or until golden and caramelised. In a bowl, mix the yogurt and garlic with some seasoning. Set aside.

  3. Add the couscous into a large bowl. Pour 400ml boiling water, covering the couscous. Cover with cling film and leave to stand for 10 mins or until all the water has been absorbed. With A Fork stir through the herbs, almonds, chickpeas and half the onions. Top with the tomatoes and the remaining onions, and serve with the yogurt sauce.

Chicken Wrap

Calories 403

Fat 16g 

Protein 29g

Serves 2

PREP: 5 MINS

COOK: 8 MINS

Ingredients:

1 large chicken breast  thinly sliced 
generous squeeze juice ½ lime
½ tsp mild chilli powder
1 garlic clove, chopped
1 tsp olive oil
2 seeded wraps
1 avocado, halved and stoned
1 roasted red pepper from a jar, sliced
coriander, chopped

Method:

 

  1. Mix the chicken with the lime juice, chilli powder and garlic.

  2. Heat the oil in a non-stick frying pan then fry the chicken for a couple of mins – it will cook very quickly so keep an eye on it. Meanwhile, warm the wraps following the pack instructions or, if you have a gas hob, heat them over the flame to slightly char them. Do not let them dry out or they are difficult to roll.

  3. Squash half an avocado onto each wrap, add the peppers to the pan to warm them through then pile onto the wraps with the chicken, and sprinkle over the coriander. Roll up, cut in half and eat with your fingers.

Open Goats Cheese Sandwich

Calories 472

Fat 21g

Protein 16g

 

Serves 4 

PREP: 25 MINS

COOK: 45 MINS

Making couscous exciting!

2 wholemeal thins - 
50g soft goat's cheese
2 x 5cm lengths of cucumber, thinly sliced lengthways
3 tomatoes, sliced
4 Kalamata olives, finely chopped
2 small handfuls rocket leaves

 

Method:

  1. Cut the bread thins in half, put cut-side up and spread with the goat’s cheese. Top with the cucumber and tomato, then scatter over the olives and top with the rocket.

Halloumi with corn & tomato slaw

Calories 214

Fat 9g

Protein 12g

 

Serves 4 

PREP: 10 MINS

COOK: 5 MINS

Low calorie, full of flavour salad.

1 lime, zested and juiced

1 tsp rapeseed oil

1 tsp fresh thyme leaves

¼ tsp turmeric

¼ tsp cumin seeds

1 tbsp finely chopped coriander

1 garlic clove, finely grated

100g halloumi, thinly sliced

For the slaw

lime, zested and juiced

3 tbsp bio yogurt

3 tbsp finely chopped coriander

1 red chilli, deseeded and chopped

160g corn, cut from 2 fresh cobs

1 red pepper, deseeded and chopped

100g fine green beans, blanched, trimmed and halved

200g cherry tomatoes, halved

1 red onion, halved and finely sliced

320g white cabbage, finely sliced

Method:

  1. Mix the lime zest and juice with the oil, thyme, turmeric, cumin, coriander and garlic together in a bowl. Add the halloumi and carefully turn it until coated – take care as it breaks easily.

  2. To make the slaw, mix the lime juice and zest, yogurt, coriander and chilli together, then stir in the corn, red pepper, beans, tomatoes, onion and cabbage.

  3. Heat a large non-stick frying pan or griddle pan and fry the cheese in batches for 1 min each side. Serve the slaw on plates with the halloumi slices on top. If you're cooking for two people, serve half of the halloumi and slaw and chill the rest for lunch another day.