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.

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.

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.

Butternut Soup

Calories 264

Fat 15g 

Protein 5g

Serves 4

PREP: 15 MINS

COOK: 50 MINS

Soup. A great way to bulk cook and you can freeze this one too.

Ingredients:

1 butternut squash, about 1kg, peeled and deseeded
2 tbsp olive oil
1 tbsp butter
2 onions, diced
1 garlic clove, thinly sliced
2 mild red chillies, deseeded and finely chopped
850ml hot vegetable stock
4 tbsp crème fraîche, plus more to serve

 

Method

Method:

  1. Heat oven to 200C/180C fan/gas 6.

  2. Cut 1 peeled and deseeded butternut squash into large cubes, about 4cm/1½in across, then toss in a large roasting tin with 1 tbsp of the olive oil.

  3. Roast for 30 mins, turning once during cooking, until golden and soft.

  4. While the butternut squash cooks, melt 1 tbsp butter with the remaining 1 tbsp olive oil in a large saucepan, then add 2 diced onions, 1 thinly sliced garlic clove and ¾ of the 2 deseeded and finely chopped red chillies. 

  5. Cover and cook on a very low heat for 15-20 mins until the onions are completely soft.

  6. Tip the butternut squash into the pan, add 850ml hot vegetable stock and 4 tbsp crème fraîche, then whizz with a stick blender until smooth. For a really silky soup, put the soup into a liquidiser and blitz it in batches.

  7. Return to the pan, gently reheat, then season to taste.

  8. Serve the soup in bowls with swirls of crème fraîche and a scattering of the remaining chopped chilli.

New Potato and Ham Salad

Calories: 320

Fat: 18g

Protein: 19g

Serves 1 

PREP: 7 MINS

COOK: 20 MINS

A quick 

 

Ingredients:


100g new potatoes, cut in half
60g cooked ham, cut into large pieces. (I used home slow cooked ham joint) 
20g cheese
10g mixed lettuce leaves.

The dressing:

2 tsp olive oil 

1 tsp tomato chutney 

1 tsp wholegrain mustard 

Method:

  1. Place the potatoes in a pan of water and boil for 15-20 minutes, or until they are soft. Once the potatoes are cooked, set aside to cool.

  2. While the potatoes are cooking, mix the wholegrain mustard, chutney and oil together. This is your dressing.

  3. Slice or grate the cheese.

  4. Ready to plate up? place the salad, potatoes and ham on a plate/bowl and mix together. finish off with the cheese and drizzle over the dressing.

  5. Enjoy.

Ham Hock Ploughmans

Calories: 452

Fat: 23g

Protein: 28g

Serves 2 

PREP: 10 MINS

COOK: 10 MINS

This is not just a salad. Full of flavour and nice a quick.

 

Ingredients:

1 Apple cut into quarters
25g Walnuts
100g Shredded ham hock
1 tbsp Cider vinegar 
1 Ciabatta roll broken into bite sized pieces
125g Cherry tomatoes, halved 
21g Wholegrain mustard
50g Mixed salad

40g Cheddar cheese ,shaved

20g Tomato chutney

Method:

  1. Preheat the oven 220/200 fan. Add the ciabatta and walnut pieces to a baking tray with a generous drizzle of olive oil, salt and pepper. cook for 6-8 minutes until crisp.

  2. Heat a non stick pan on a medium heat. drizzle a little olive oil and add the ham hock. cook to warm through 3-4 minutes.

  3. While the ham is in the pan , add the halved cherry tomatoes, apple pieces and mixed salad to a bowl and mix, set this aside.

  4. mix the tomato chutney, cider vinegar and mustard. add 2tbsp olive oil and pitch of salt and mix.

  5. Ready to put the salad together?  add the mixed leaves and apple between two bowls. Add the ham hock,  toasted ciabatta pieces and walnuts. Drizzle the dressing and finish with the cheese.

Chicken and Chorizo with Poached Egg

Per serving (with one egg)

Calories: 287

Fat: 16g

Protein: 28g

Serves 2 

PREP: 15 MINS

COOK: 20 MINS

A tasty lunch full of flavour. 

 

Ingredients:


1  Chicken breast, cut in to small pieces. 

Large Eggs, poached
100g  Chopped curly kale 
50g  Cherry Tomatoes 
60g Chorizo, chopped 

​1 Tbsp olive oil

 

Method:

  1. Heat a non stick pan with the olive oil over a medium heat. 

  2. Once the pan is hot, add the chicken and cook for 10-12 minutes (or until cooked)

  3. While the chicken is cooking - Fill a pan of cold water for the poached eggs. The water needs to be bubbling, not boiling! 

  4. Remove the chicken, turn the heat to a low heat and add the chorizo to the pan. Cook for 5 minutes (or until crispy) remove from the pan once cooked. 

  5. While the chorizo is cooking, add the eggs to the bubbling water and cook the eggs for 5 minutes. 

  6. Now add the kale and tomatoes to the pan,  turn the pan up and toss in the oils.  

  7. Now to serve.  First the kale and tomatoes then add the chicken and chorizo, placing the eggs on top. 

  8. Enjoy! 

Homemade Beans on Toast

Calories: 353

Fat: 15g

Protein: 22g

Serves 2 (large portions - can be saved and eaten later)

PREP: 2 MINS

COOK: 10 MINS

We used chickpeas to make this homemade beans - on - toast. This is great to cook in advance and use later.

 

Ingredients:

1 tsp olive oil or vegetable oil, plus a drizzle
1 small onion, chopped
2 tsp chipotle paste
250ml passata
400g can chickpeas, drained
2 tsp honey
2 tsp red wine vinegar
2 Thins (I used Warburtons)
2 eggs, Boiled

Method:

  1. Place the eggs in a pan of water and boil. 6-7 minutes

  2. Heat ½ tsp of the oil in a pan. Tip in the onion and cook until soft, about 5-8 mins, then add the chipotle paste, passata, chickpeas, honey and vinegar. Season and bubble for 5 mins.

  3. Toast the thins . Drizzle the thins with a little oil. Place the boiled egg, sliced on top.