Many people seem to find picking healthy options for lunches can be a problem; whether it's packed lunches to take to college or work or quick light lunches for the stay at home mums. I firmly believe that variety in your diet is the best way to help with weight loss, so sticking to the same soup or sandwich not only gets very boring but can also slow down your weight loss. It is very easy to have interesting and low pointed meals for your lunch without too much work or effort.
SALADS
A salad doesn't have to be boring; take a little time to make your salad look good and you will enjoy it so much more. Vary the salad ingredients, add fruit and raw vegetables and make your salads really tempting. Here are just a few examples of some salads that I have enjoyed with their ProPoint values and their nutritional values for anyone counting calories. These are so low pointed that if you feel the need you can add a cup a soup for 1 or 2 PP.
LOW FAT HAWIAN SALAD 4PP
Salad 1 boiled egg (2) 50g cottage cheese (1) 2 slices (55g) boiled ham (1) 2 slices pineapple (fresh or canned in juice)
Nutrition Information Typical values per serving ProPoints 4 Energy 290 kcal Protein 25.7 g Carbohydrate 15.6 g Fat 14.3 g
KING PRAWN AND SWEET CHILLI NOODLE SALAD
Serves 1 5PP per portion
Salad of choice Beetroot 100g king prawns 20g grated low fat cheese Beetroot 30g cooked noodles 1 tablespoon sweet chilli sauce Mix the noodles with the sweet chilli sauce. Arrange salad on plate top with beetroot and sprinkle on the grated cheese, add prawns and noodles to the plate and serve.
Nutritional Information Typical values per serving Energy 309 kcal Protein 32.4 g Carbohydrates 19.6 g Fat 11.7 g of which Saturates 3.59 g Fibre 0.73 g Pro
COTTAGE CHEESE AND PINEAPPLE SALAD WITH VEGETABLE SALAD
Serves 1 5PP per serving
Salad leaves of choice Tomato, quartered 1 Hard boiled egg 1 112g tub reduced fat cottage cheese 1 slice pineapple chopped 1 tablespoon low fat mayonnaise 1 spring onion, chopped 1 teaspoon cooked peas 1 teaspoon cooked sweetcorn 1 small carrot, peeled, diced and cooked Salt and pepper to taste.
Mix the cooked vegetables, chopped spring onion and mayonnaisse together, season to taste. Mix cottage cheese and pineapple together - reserving a few pieces of pineapple for garnis. Arrange salad on plate, place tomatoes and quartered hard boiled egg on top. Arrange cottage cheese mix and potato salad on the plate. Nutritional Information Typical value per serving Energy 188 kcal Protein 15.8 g Carbohydrate 15.2 g Fat 7.5 g of which Saturates 1.95 g Fibre 0.97 g
ProPoints 5
PRAWN AND PASTA SALAD
Serves 1 6PP
Salad Beetroot 1 boiled egg White asparagus Beetroot 40g cooked pasta 60g prawns 1 tablespoon light mayonnaise 20g cooked sweetcorn kernals Salt& pepper to taste
Mix together the pasta, prawns, sweetcorn and mayonnaise and season to taste. Serve with a good mixed salad and a quartered hard boiled egg. Nutritional Information Typical values per serving Energy 288 kcal Protein 23.6 g Carbohydrate 20.5 g Fat 12.9 g ProPoints 6
SEAFOOD SALAD WITH PICKLED CUCUMBER & ONION
Serves 1 6 PP
50g smoked salmon 50g cooked prawns 3 crab sticks 1 hard boiled egg Little gem lettuce Cucumber 2 spring onions Cherry tomatoes Vinegar 2 Finn Crisp crispbreads
Slice some cucumber and onion and place in a dish , cover with vingar - leave to stand for at least 15 minutes. Arrange lettuce, sliced cucumber, choped onion and cherry tomatoes on plate. Add smoked salmon and prawns, shred crabsticks over the top. Place bowl of pickled vegetables and crispbreads on the plate.
Nutritional Information Typical values per serving Energy 176 kcal Protein 28.3 g Carbohydrate 7.55 g Fat 3.85 g of which Saturates 0.66 g Fibre 1.62 g
ProPoints 6
EGGS
Eggs are the ultimate fast food!! Packed with a range of nutrients including protein, essential vitamins A, D, E, and B group as well as minerals iron, phosphorus and zinc. They’re relatively low in saturated fat, making them a healthy fast food for all the family. They’re low in calories with only around 80 calories per medium egg – so they are great if you’re on a diet, especially combined with vegetables and salads as part of healthy balanced meals! Here are a few ideas of how you can use the humble egg to create interesting and low pointed lunches.
In a small bowl, combine all ingredients. Cover and keep chilled. Serve mounded in lettuce leaves, with Ryvita or use as a sandwich filling or on toast.
CHICKEN FOO YUNG
Serves 1 6PP per serving
2 eggs 50g shredded cooked chicken 50g sliced mushrooms, canned or fresh 2 spring onions, sliced 1 tablespoon frozen peas 25g bean sprouts Salt and pepper to taste Low fat cooking spray
Place all the ingredients in a mixing bowl mix thoroughly and divide into 2 portions. Spray a hot frying pan with low fat spray; add mixture and fry both sides until golden brown. Change ingredients for whatever type of foo yung you want (alter the pointa to suit)
Place the chicken stock into a small saucepan, cover and bring to the boil. Add the couscous, stir once. Turn off the heat and stand, tightly covered, for 5 minutes. Drizzle with the oil and fluff up the grains with a fork. Stir in the herbs and season with freshly ground black pepper. Cut the tops from the tomato, and scoop out the seeds and core. Pat the insides dry with paper towels. Half the shell with some of the couscous and place onto a baking tray. Carefully break the egg into the tomato, and bake for 20 minutes, until set. Serve immediately, with the remaining couscous on the side.
SIZZLING LIGHT BRUNCH
Serves: 1 8 PP
2 teaspoons olive oil 10g cooked new potatoes, sliced 2 rashers lean back bacon, de-rinded and sliced 50g mushrooms, sliced 8 cherry tomatoes, halved 1 egg Salt and freshly ground black pepper to taste
Heat 1 teaspoon of the oil in a large non-stick frying pan. Add the potatoes and for 4 minutes, stirring occasionally. Add the bacon and mushrooms and cook over a high heat for 4-5 minutes or until golden. Stir in the tomatoes and cook for another minute. Season and transfer to a dish. Keep warm. Wipe out the pan, add the remaining oil and when hot, carefully crack in the egg into the pan. Fry over a medium heat until cooked and to your liking. Place the potato and bacon mixture on a warm plate and top with the fried egg. Serve immediately.
HEALTHY LOW FAT TURKEY SCOTCH EGGS
Makes 4 large scotch eggs for 6 PP each or 5PP for 6 for 6 eggs
1 500g pack minced turkey 1 small onion grated Salt & pepper Semolina for coating Low fat cooking spray
Preheat the oven to 200C/Fan 180C/400F/Gas Mark 6Hard boil the eggs and spray a baking tray with low fat spray. Blend mince, onion and seasoning in a food processor until a smooth mixture is formed.(Resembling sausage meat)Divide mixture into 4 or 6 portions and cover each egg with the turkey mixture and form in to a ball. (Resembling sausage meat) Divide mixture into 4 or 6 portions and cover each egg with the turkey mixture and form in to a ball. Dip in the semolina and bake on a baking tray sprayed with Fry Light for 20 - 30 until firm
NOTE: These cannot be frozen
JACKET POTATO WITH EGG
Serves 1 6PP
I would really recommend this as a super lunch dish. It is so easy, cheap and tasty - I usually serve it with a salad but was also good with beans. Just cook your jacket in the microwave. Slice a top off the potato; scoop out some potato from the largest section (keep potato for use in fish cakes etc.) Place the potato on a baking tray and break an egg into the hole, put top of potato on a baking tray, put into a hot oven until egg is cooked to your liking.
PACKED LUNCHES
A few ideas to vary your packed lunches or for picnics.
SMOKED MACKEREL & ROCKET PATE
Serves 2 9 PP per portion
This is a delicious and easy pate and is high in Omega 3. The recipe makes two portions, make in small containers and it makes two good lunches with Ryvita’s or Finn Crisps.
150g smoked mackerel, skinned and flaked 150g Quark Freshly ground black pepper 30g rocket leaves 1 tablespoon lemon juice
Place Quark, mackerel and rocket into a blender and blend until you have a pate with a little texture to it. Add lemon juice and pepper. Transfer to two serving dishes and chill for at least 1 hour before serving. Serve garnished with rocket and lemon wedges.
Finely chop the mushrooms and fry in Fry light with the crushed garlic for 5 minutes until mushrooms are soft and all the moisture has been cooked off. Leave to cool. Put into bowl and mix in the cheese and a handful of freshly chopped parsley. Mix gently until the pate is smooth and creamy. Serve with crispbread.
SALMON CHEESE BITES
Makes a lot of bites 11PP for the full recipe Will make 2 - 3 servings at 6 or 4 PP per serving
1 105g can pink salmon, drained and flaked 1 250g pack extra low fat soft cheese, at room temperature 2 teaspoons lemon juice 1 teaspoons horseradish 1/4 teaspoon pepper sauce, such as Tabasco, or to taste Fresh chopped parsley
Cream cheese with electric mixer; add seasonings and salmon, blending well. Shape mixture into small balls, about 1 tablespoon each, and then roll in parsley to coat thoroughly. Refrigerate to chill thoroughly before serving. These are also perfect for parties.