2 slices of ham,
some cous cous,
lettuce,
a tomato,
a sliced carrot,
some blueberries,
a sweet corn
and some new spuds.
Then an apple.
Then six pints of bitter down the pub - only joking.
Bread is a good basis for vegetarian lunches but plain cheese and tomato sandwiches get boring and carry a big fat hit with the protein.
To make a small amount of cheese go further, cube feta cheese or grate mature cheddar over a salad of mixed leaves and halved cherry tomatoes. Serve with a roll on the side, rye bread or toasted wholemeal or granary for a great combination of textures.
My personal favourite lunches are bean and pulses based. A salad of mixed beans with olives, red onion and tomato takes minutes to prepare using canned beans or lentils. Any leftovers will keep for 3 days in the fridge and make a fast topping for baked potatoes.
If you get into the habit of cooking an extra portion of rice or pasta at suppertime you have the basis for a speedy lunch the next day. Just added chopped salad veg and beans, nuts, cheese or an egg.
Bored with salad? Try oven roasting a tray of vegetables on Sunday. Cut squash, mushrooms aubergines, beef tomatoes, garlic, onions, and carrots into chunks. Toss in a tablespoon of olive oil and roast at Gas 7, 220 ° C for 30 mins.
Eat some hot, and then stash the rest in the fridge for an instant veg base into which you can stir, beans or pasta.
If you fancy something a little different – try one of these.
Tortilla Wheels
Serves 2
Approx 400 calories per serving
b]Kit you’ll need[/b]
2 flour tortillas
40g low fat soft cheese
1 /2 tablespoon chopped coriander
1 tablespoon tomato puree
½ red or yellow pepper, chopped finely
Fork
Bowl
Knife
Cling film
Tablespoon
Oven tray
Step by step instructions
- Place the soft cheese, coriander, tomato puree and chopped peppers in a bowl and mix together using the fork
- Spread the mixture over one of the tortillas, place the other tortilla on top then roll up tightly
- Wrap the roll in cling film and chill in the fridge for at least 2 hours
- Set the oven to Gas 6, 200 ° C
- Remove the cling film from the tortilla roll and cut into 8 even slices
- Place the slices on a baking sheet and cook for 15 mins
- Serve warm or cold
Points for style
Give this a real Mexican flavour by adding as much fresh chopped chilli as you dare. Vary the mix according to what you have available, use Parmesan cheese, basil, and chopped olives for a “pizza” version.
Crust less Quiche
Not everyone enjoys soggy pastry at the base of a quiche so why waste the calories on it? This recipes packs a good protein punch into lunch - eat it hot or cold
Serves 2
Approx 300 calories per serving
Kit you’ll need
125g mushrooms, sliced
1 leek, sliced
1 red pepper, halved, deseeded and sliced into long strips
2 tsp garlic puree
125ml vegetable stock
125g cottage cheese
150ml skimmed milk
1 egg, beaten
Fork
Bowl
Knife
Saucepan
Colander
Tablespoon
20 cm round non-stick flan ring or baking tin
Step by step instructions
- Place the stock and prepared vegetables in the saucepan. Bring to the boil and simmer for 5 mins
- Drain the vegetables, discard the stock , and place in the vegetables in the bowl
- Add the cottage cheese , milk and egg to the vegetables and mix together gently
- Bake Gas 6, 200°C for 40 mins until set
Points for style
Use your favourite vegetable combination, just pre cook to ensure they are softened before baking.
There's only one bit I have difficulty with - this "leaving things in the fridge for a couple of days" and "leftovers". Food in the fridge can act as a bit of temptation - and as I live on my own and there is nobody to see my crime....
As I'm getting my act together, I also did a bit of googling - and I might check out this site as well - Clicky
The frittata type thing looks a good bet - and I guess it could be cooked on the hob (if I get a small omelet pan).
The other thing I make occasionally is a spiced chick pea/potato/tomato combo (hot for dinner, cold for lunch).
Cracking site you found there - many thanks for the link.
My standard lunch at the moment is mixed beans with a dash of the sweet chilli sauce.
I agree meals for one is a problem - short of us teaming up to share meals, the "crustless quiche" won't freeze well but the tortilla wheels will.
Is there a veggie at work you can share lunches with?
You could leave the spare food in the work fridge if you have one to save you getting tempted at home.
I found a cracking blue cheese and walnut squash rissotto recipe at the weekend-the calorie hit isn't too evil as you don't need much cheese if you pick a strong one - interested???
I found a cracking blue cheese and walnut squash rissotto recipe at the weekend-the calorie hit isn't too evil as you don't need much cheese if you pick a strong one - interested???
Do you think another sort of cheese might work? I really used to like blue cheese - but I had it one time when wasn't too well (before I had the blue cheese) and I sort of lost the taste for it. I wonder whether a mildish cheese might work - a strong Wensleydale perhaps? (I used that in the parsnip risotto and it was great).
I'm planning the roast vegetables with cous cous - although I may have to stop Greg nicking it.
I think I might start taking a packed lunch to work later this week, as it will be cheaper (£3 for a sarnie today!) and healthier option (and, whilst I am requiring escorting around the premises, easier too)
What type of stuff do peeps have then?
I am thinking of fruit and nut type mid morning snack, and then sarnie/salad thing for lunch
We have a fridge and a water cooler, and not much more.
