HEALTHY
LUNCH & LIGHT MEAL
RECIPE IDEAS
The
healthy lunch
recipe ideas contained within these pages are
taken
out of the book, "Eat Chocolate, Drink
Alcohol and be Lean and Healthy", written by
Andrew Jobling (B Ed, Physical Education).
For more
information & to purchase your copy go to this
page.
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Click
on a recipe below to skip to that recipe, or scroll down the
page:
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| Fabulous Fried Rice |
RECIPE INFORMATION:
Serves: 4 people
Preparation Time: 20 - 30mins
Cooking Time: 10 mins
INGREDIENTS
- 2 cups raw basmati or long grain brown rice
- 1 capsicum (bell pepper)
- 2 onions
- 2 cobs corn
- 100gm shitake mushrooms (soaked 30 minutes)
- 2 eggs
- 1 bunch baby bok choy
- 1 tsp ginger
- 2–3 tbsp tamari
- Pinch of chilli powder
METHOD
1. Cook rice, rinse with cold water &
drain well. Place in the coldest part of the refrigerator allowing the
rice to drain as it cools.
2. Julienne capsicum (bell pepper), onion, mushrooms, bok choy and ginger.
3. Sauté all vegetables and ginger in wok.
4. Add chilli.
5. Add cooked rice and tamari.
6. Lightly beat eggs in small dish.
7. Make room in wok to cook egg, keep turning until cooked evenly.
8. Stir egg through rice mixture and toss until tamari has coated all rice (add more if required).
9. Season with additional tamari to taste.
Healthy Lunch Variation
- Add 500gm of lean ham, shrimps or cooked chicken.
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| Sally’s Spinach Pie |
RECIPE INFORMATION:
Serves: 6 people
Preparation Time: 20mins
Cooking Time: 40 mins
INGREDIENTS
- 1 onion
- 200gm (7 oz) lean ham ‘off the bone’ (without – for vegetarian option)
- 5 whole eggs
- 5 egg whites
- 1 grated zucchini (small zucchini)
- 1 grated carrot
- 1 bunch English spinach or silver beet, finely chopped
- 1 tsp (1.2 tsp) nutmeg
- Salt and pepper
- 1 tsp (1.2 tsp) baking powder
- 1 cup wholemeal (whole wheat) self raising flour
- 2 tomatoes
METHOD
1. Grease large, flat ovenproof pan with a small amount of olive oil.
2. Line bottom with greaseproof (wax) paper.
3. Preheat oven to 180°C (350°F). br>
4. Cook onion and ham until onion is soft.
5. Mix onion & ham with grated carrot, zucchini & spinach in a large bowl.
6. Add baking powder and flour to vegetables & mix until well distributed.
7. Beat eggs and egg whites until fluffy; add salt, pepper and nutmeg.
8. Add eggs to vegetables & fold until combined.
9. Pour mixture into pan.
10. Slice tomatoes & arrange on top.
11. Bake in oven for 40 minutes or until egg is set (test with skewer).
12. Serve warm or cold with salad.
Healthy Lunch Variation
- Omit ham for vegetarian spinach pie.
- Substitute wholemeal (whole wheat) flour with barley or rice flour for wheat free.
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| Frittata
| RECIPE INFORMATION:
Serves: 10 – 12 people
Preparation Time: 20mins
Cooking Time: 1 hr
INGREDIENTS
- 5 egg whites
- 10 whole eggs
- 1 clove garlic
- 2 onions, chopped
- 2 tsp (2.4 tsp) mixed herbs
- Salt and pepper
- 100gm mushrooms, sliced
- 200gm (7 oz) zucchini (small zucchini), sliced
- 200gm (7 oz) asparagus spears (5 cm/2 inch)
- 1 small sweet potato
METHOD
1. Lightly beat whole eggs and egg whites.
2. Sauté garlic and onion in a little stock or water.
3. Add sweet potato and cook for 5 minutes.
4. Add vegetables and herbs and cook for 3 minutes.
5. Pour into ovenproof dish (pan), poor over egg mix and bake in 200oC (400oF) oven for 45–60 minutes.
6. Test with a skewer.
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