Mango and Prawn salad

Calories 168

Fat 9g 

Protein 6g

Serves 2

PREP: 10 MINS

This colourful salad is perfect to take to work. Add cold cooked pasta for a more filling packed lunch.

Ingredients:

½ avocado, peeled and cut into cubs

squeeze of lemon juice

50g small cooked prawns

1 mango cheek, peeled and cut into cubes

4 cherry tomatoes, halved

finger-sized piece cucumber, chopped

handful baby spinach leaves

couple of mint leaves, very finely shredded

1-2 tsp sweet chilli sauce

Method:

Mix the avocado with the lemon juice, then toss with the prawns, mango, tomatoes, cucumber, spinach and mint.

 

Pack into a lunchbox and drizzle over the sweet chilli sauce, then chill until ready to eat.

Moroccan Soup

Calories: 148

Fat: 5g

Protein: 9g

Serves 4 (Can be frozen and saved)

PREP: 5 MINS

COOK: 20 MINS

Enjoy this warming Veggie soup.

 

Ingredients:

 

1 tbsp olive oil

1 medium onion, chopped

celery sticks, chopped

2 tsp ground cumin

600ml hot vegetable stock

400g can chopped plum tomatoes with garlic

400g can chickpeas, rinsed and drained

100g frozen broad beans

zest and juice ½ lemon

large handful coriander or parsley and flatbread, to serve.

Method:

  1. Heat the oil in a large saucepan, then fry the onion and celery gently for 10 mins until softened, stirring frequently. Tip in the cumin and fry for another min.

  2. Turn up the heat, then add the stock, tomatoes and chickpeas, plus a good grind of black pepper. Simmer for 8 mins. Throw in broad beans and lemon juice, cook for a further 2 mins. Season to taste, then top with a sprinkling of lemon zest and chopped herbs. Serve with flatbread.

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.

Vitamin C salad – Lentils and veg

Calories 400

Fat 19g 

Protein 30g

Serves 2

PREP: 10 MINS

This healthy lunch is full of fibre and vitamin C.

Ingredients:

250g ham, shredded

400g can lentil, drained

carrots, finely diced

celery sticks, finely diced

handful parsley, finely chopped

For the dressing

2 tbsp olive oil

2 tbsp red wine vinegar

Pinch of sugar

1 tsp wholegrain mustard

Method:

 

Combine the salad ingredients in a large mixing bowl.

 

To make the dressing, whisk together the ingredients with 1 tbsp water and some seasoning. Pour the dressing over the salad and stir well to combine.

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.