Light Lunches
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Greek Lamb Salad
Nutrient Details
Serves 2
Calories Per Serve: 300Ingredients:
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 TzatzikiMethod:
- 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.
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Asian Chicken Coleslaw SaladThe crunch of the vegetables and tang of the dressing make this a sensational summer lunch.
Nutrient Details
Serves 2
Calories Per Serve: 300Ingredients:
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 directionsDressing:
¼ cup lime juice
1 tablespoon brown sugar
1 tablespoon fish sauce
1 teaspoon sesame oil
1 teaspoon minced garlic
1 teaspoon minced chilliMethod:
- 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.
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Thai Beef SaladDon’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: 320Ingredients:
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 instructionsMethod:
- 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.
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Smoked Salmon and Capers WrapAll 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: 300Ingredients:
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 leavesMethod:
- 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.
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Roast Beef WrapNutrient Details Serves 1
Calories Per Serve: 300Ingredients:
2 mountain bread wraps
2 tablespoons dijonaise
2 handfuls rocket
100g rare roast beef
2 slices jarsberg cheese
50g marinated capsicumMethod:
- Spread dijonaise over wraps.
- Evenly divide rocket, roast beef, capsicum and cheese among each wrap.
- Roll firmly and slice in half.
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Salmon and Ricotta FrittataThis 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: 170Ingredients:
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 tasteMethod:
- 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.