23 November, 2018
Easy Healthy Lunches
Here are some easy healthy lunches you can try making based on the basic ingredients that you have stocked your kitchen with.
These easy healthy lunches are in the form of salads and sandwiches.
Curried Chicken Salad
- 2 tbsp raisins
- 2 tbsp low-fat mayonnaise
- 1 tsp curry powder
- 2 tsp lemon juice
- 1 spring onion (chopped finely – green parts only)
- 115 g cooked chicken (shredded)
- salt and pepper to taste
- baby spinach leaves for serving
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In a small bowl, soak the raisins in hot water for 10 minutes until plump.
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Drain and set aside.
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Whisk together mayonnaise, curry powder and lemon juice until smooth.
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Stir in Spring Onions, raisins and chicken.
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Season with salt and pepper.
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Line two plates with spinach leaves and top equal amounts of salad onto each.
The secret to perfectly cooked chicken for your easy healthy lunches is to place the breasts in a pot, add enough chicken stock to cover and simmer gently until the chicken is cooked through. This will take about six to eight minutes.
Prepare several chicken breasts at once and use them throughout the week.
If you are making soup, use the stock that you cooked the chicken in for more flavour.
Warm Feta Salad
- 60 g Feta
- 1 egg white
- 3 tbsp bread crumbs
- 4 tsp olive oil
- 4 cups baby spinach leaves
- 1 tsp red wine vinegar
- salt and pepper to taste
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Slice feta cheese into four equal rounds.
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In a small bowl beat egg white with a fork until frothy.
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Spread bread crumbs on a small plate.
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Dip goat’s cheese rounds in egg white.
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Dredge in bread crumbs until rounds are thoroughly coated.
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Heat two teaspoons of olive oil in a small pan.
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Cook feta cheese rounds, turning once, until golden brown on each side.
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Meanwhile, toss spinach with remaining oil, vinegar and salt and pepper.
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Divide spinach between two plates and top each with two goat’s cheese rounds.
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Serve Immediately.
Chicken Risoni Salad
- 1/4 cup risoni
- 120 g chicken (cooked and shredded)
- 2 tsp olive oil
- 1 tsp red wine vinegar
- 1/4 tsp origanum
- salt and pepper to taste
- 1 spring onion (sliced thinly, green parts only)
- 2 tbsp feta cheese (crumbled)
- baby spinach leaves (optional)
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Bring a medium saucepan of salted water to the boil.
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Add risoni.
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Return to boil and cook until risoni is al dente for about six minutes.
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Drain risoni and rise briefly under cool water.
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Immediately toss risoni with chicken, oil, vinegar, origanum and salt and pepper.
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Stir in spring onions and feta.
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If you like serve on a bed of spinach leaves.
These recipes are designed to help you create meals with minimal cooking and best of all they make the most of leftovers.
If you don’t have any cooked salmon on hand simple sear your salmon in a preheated oven of 190 degrees Celsius.
Season the salmon fillets with salt and pepper and heat a pan over a high heat. When the pan is hot, but not smoking, coat lightly with cooking spray and place salmon in the pan for three minutes without disturbing.
When salmon has a brown crust, flip and brown the other side for about three minutes.
Transfer the salmon to the hot baking sheet in the oven and roast for another seven to ten minutes, depending on the thickness, until cooked through.
Salmon And Spring Onion Burrito
- 2 eggs
- 1 egg white
- 1/2 cup left over cooked salmon (flaked)
- 1 spring onion (chopped both white and green parts)
- salt and pepper to taste
- 1 dash Tabasco sauce (optional)
- 2 wholewheat tortillas (warmed)
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In a medium bowl, beat eggs until slightly frothy.
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Gently stir in salmon, spring onions, salt, pepper and Tobasco.
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Heat a non-stick pan over medium-high.
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Coat lightly with cooking spray.
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Pour egg mixture into the pan and stir constantly until the eggs are cooked through for about two minutes.
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Spoon half the egg mixture onto each tortilla and roll up burrito style.