Light Lunches

RECIPE – L – Greek Lamb Salad
  1. Greek Lamb Salad

    Nutrient Details

    Serves 2
    Calories Per Serve: 300

    Ingredients:

    200g lamb back strap fillet
    1 lebanese cucumber, diced
    1 red capsicum, diced
    1 medium red onion, diced
    10 pitted kalmia olives
    1 cup parsley, chopped
    50g feta cheese, cubed
    1 cup rocket
    1 punnet cherry tomatoes, halved
    ½ teaspoon ground oregano
    ½ teaspoon minced garlic
    1 teaspoon fresh lemon rind
    2 tablespoons lemon juice
    ½ teaspoon pepper
    2 tablespoons Tzatziki

    Method:

    • Mix oregano, garlic, lemon rind, lemon and pepper in a small bowl.
    • Rub the mixture into the lamb fillet and place in fridge for 30 min.
    • Combine all other ingredients in bowl and season with lemon juice and balsamic vinegar.
    • Heat non stick pan and spray with oil.
    • Fry lamb 2-3 min each side and set aside to rest.
    • Divide salad between 2 plates and place sliced lamb on top garnish with 1 tablespoon Tzatziki.
RECIPE – L – Asian Chicken Coleslaw Salad
  1. Asian Chicken Coleslaw Salad
    The crunch of the vegetables and tang of the dressing make this a sensational summer lunch.

    Nutrient Details

    Serves 2
    Calories Per Serve: 300

    Ingredients:

    150g cooked chicken, shredded
    5 cups wombok (Chinese cabbage), finely shredded
    1 red capsicum, finely sliced
    1 large carrot, grated
    40g snow peas, shredded
    1 cup coriander leaves, picked
    1 cup Vietnamese mint leaves, picked
    50g dry rice noodles, prepared as per packet directions

    Dressing:

    ¼ cup lime juice
    1 tablespoon brown sugar
    1 tablespoon fish sauce
    1 teaspoon sesame oil
    1 teaspoon minced garlic
    1 teaspoon minced chilli

    Method:

    • Combine all salad ingredients in large bowl, add rice noodles and combine.
    • Combine all dressing ingredients in jar with lid and shake till combined.
    • Pour dressing over salad to mix and add shredded chicken.

     
    In a hurry?

    • Pre chopped dryslaw from supermarket.
    • Pre cooked chicken.
RECIPE – L – Thai Beef Salad
  1. Thai Beef Salad
    Don’t let the amount of dressing ingredients in this recipe put you off making it. I promise you will use these ingredients over and over again. Pre minced herbs / spices can be found in vegetable section supermarket and make quick work of any sauce or marinade.

    Nutrient Details

    Serves 2
    Calories Per Serve: 320

    Ingredients:

    200g fillet steak
    1 punnet cherry tomatoes, halved
    1 continental cucumber, halved and thinly sliced
    1 cup sprouts
    1 red onion, thinly sliced
    ½ cup fresh mint leaves, picked
    ½ cup fresh Thai basil leaves, picked
    ½ cup fresh coriander leaves, picked
    2 tablespoons lime juice
    1 tablespoon brown sugar or palm sugar
    1 tablespoon fish sauce
    1 teaspoon sesame oil
    1 teaspoon minced ginger
    ½ teaspoon minced garlic
    1 teaspoon minced chilli
    50g dry rice noodles, prepared as per packet instructions

    Method:

    • Whisk together lime juice, sugar, fish sauce, sesame oil, soy sauce, ginger and garlic.
    • Place steak in non metal dish and cover with ½ dressing mix, place in fridge for 2 hours, turning occasionally to cover.
    • Combine tomato, cucumber, sprouts, onion, mint, basil, coriander in a bowl and combine.
    • Heat non stick pan on high and spray with oil, cook steak for 2-3 min on each side, cover with foil and rest 10 min.
    • Divide salad between 2 plates, top with sliced beef and drizzle with remaining dressing, toss gently to combine.

     
    In a hurry?

    • Use pre sliced beef strips.
RECIPE – L – Smoked Salmon and Capers Wrap
  1. Smoked Salmon and Capers Wrap
    All the flavour of smoked salmon sandwich without the calories. With 2 wraps as a serve, this is a quick and easy low calorie lunch option.

    Nutrient Details

    Serves 1
    Calories Per Serve: 300

    Ingredients:

    2 mountain bread wraps
    50g cream cheese
    1 teaspoon capers
    1 tablespoon dill, finley chopped
    70g smoked salmon
    (approximately 2 slices)
    ½ Spanish onion, finley sliced
    ½ cup carrot, grated
    Lettuce leaves

    Method:

    • Combine cream cheese, capers and dill in small bowl, mix to combine, spread over wraps.
    • Place, carrot, onion, lettuce on wrap and top with salmon.
    • Roll and slice in half.
RECIPE – L – Roast Beef Wrap
  1. Roast Beef Wrap
    Nutrient Details

    Serves 1
    Calories Per Serve: 300

    Ingredients:

    2 mountain bread wraps
    2 tablespoons dijonaise
    2 handfuls rocket
    100g rare roast beef
    2 slices jarsberg cheese
    50g marinated capsicum

    Method:

    • Spread dijonaise over wraps.
    • Evenly divide rocket, roast beef, capsicum and cheese among each wrap.
    • Roll firmly and slice in half.
RECIPE – L – Salmon and Ricotta Frittata
  1. Salmon and Ricotta Frittata
    This frittata is a high protein, low fat lunch or dinner meal. With 4 large portions in each dish keep the extra portions for lunch the next day with a green salad.

    Nutrient Details

    Serves 4
    Calories Per Serve: 170

    Ingredients:

    Olive oil spray
    1 cup frozen baby peas, thawed
    4 eggs
    4 egg whites (you can substitute commercial egg white from supermarket)
    ¼ cup milk
    ⅓ cup ricotta
    1 cup cherry tomatoes
    200g canned salmon or 200g pre cooked salmon fillet
    ⅓ cup fresh parsley
    2 tablespoons fresh dill
    Salt and pepper to taste

    Method:

    • Preheat oven to 180ºC. Line a non stick 16cm x 36cm rectangle tin with baking paper and spray with oil.
    • Whisk together the eggs, egg whites, milk and ricotta in a large bowl. Add the peas, tomato, salmon and herbs, season with salt and pepper, mix together.
    • Pour the mixture into the tin and bake for 20-30 min or until golden on top.
    • Serve with crisp green salad.

     
    In a hurry?

    • Commercial egg whites can be found in the egg section of the supermarket (2 tablespoons equals 1 egg white).
    • Pre cooked salmon fillets are available in deli section of supermarket.
    • Serve with a premixed salad from supermarket.