Light Lunches

LunchRecipes_GreekLambSalad

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.
LunchRecipes_AsianChickenColeslawSalad

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.
LunchRecipes_ThaiBeefSalad

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.
LunchRecipes_SmokedSalmonCapersWrap

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.
LunchRecipes_RoastBeefWrap

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.
LunchRecipes_SalmonRicottaFrittata

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.