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Lunch

Posted on 26 June 2016

  • lunch -
  • SPICY COURGETTE PITTA POCKETS
  • 470 Additional 21 g Calories 21 g Fat 48 g Carbohydrates 12 g Fibre 48 g Protein Ingredients 1 courgette, trimmed and thinly sliced lengthways 2 tsp harissa paste 2 tsp olive oil small handful broad beans (fresh or frozen) 2 tbsp houmous 1 spring onion, finely sliced 1 tsp tahini paste small garlic clove, crushed squeeze lemon juice 1 tbsp Greek-style yogurt 1 large wholemeal pitta bread Directions Toss the courgette slices in theharissa and olive oil, and season.Cook on a hot griddle pan for 2 minseach side or until tender. Transferto a plate and set aside. Cook the...
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  • PEA & ARTICHOKE HOUMOUS
  • LUNCH Additional 69 g Calories 6 g Fat 3 g Carbohydrates 1 g Fibre 2 g Protein Ingredients 140g frozen petits pois 100g artichoke hearts from a jar or can 2 tsp ground cumin 2 tbsp lemon juice 4 tbsp olive oil small handful mint leaves Directions Tip the peas into a bowl and pour over boiling water to cover. Leave for 5 mins, then drain well and tip into a food processor with all the other ingredients and seasoning. Pulse to make a rough purée, then spoon into a small bowl. Cover with cling film, chill until ready to...
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  • SPRINGTIME MINESTRONE
  • LUNCH Additional 125 g Calories 4 g Fat 16 g Carbohydrates 4 g Fibre 8 g Protein Ingredients 200g mixed green vegetables (we used asparagus, broad beans and spring onions) 700ml hot vegetable stock 140g cooked pasta (spaghetti works well, chopped into small pieces) 215g can butter beans, rinsed and drained 3 tbsp green pesto Directions Place the green vegetables in a medium-size saucepan, then pour over the stock. Bring to the boil, then reduce the heat and simmer until the vegetables are cooked through, about 3 mins. Stir in the cooked pasta, beans and 1 tbsp of pesto. Warm...
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  • CHIPOTLE BLACK BEAN SOUP WITH LIME-PICKLED ONIONS
  • LUNCH Additional 190 g Calories 5 g Fat 26 g Carbohydrates 10 g Fibre 9 g Protein Ingredients juice 2 limes 2 small red onions, thinly sliced ½ tbsp olive oil 2 garlic cloves, finely chopped ½ tbsp ground cumin ½ tbsp smoked paprika ½ tbsp chipotle paste, or Tabasco, to taste 400g can black beans, drained and rinsed 400ml vegetable stock half-fat soured cream, to serve coriander leaves, to serve crisp tortilla chips, to serve Directions To make the lime-pickled onions,combine ½ the lime juice and ½ theonions in a small bowl, and season.Leave to pickle for 30 mins....
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  • lunch -
  • MOROCCAN CHICKPEA SOUP
  • 148 Additional 9 g Calories 5 g Fat 0 g Carbohydrates 6 g Fibre 17 g Protein Ingredients 1 tbsp olive oil 1 medium onion, chopped 2 celery sticks, chopped 2 tsp ground cumin 600ml hot vegetable stock 400g can chopped plum tomatoes with garlic 400g can chickpeas, rinsed and drained 100g frozen broad beans zest and juice ½ lemon large handful coriander or parsley and flatbread, to serve Directions Heat the oil in a largesaucepan, then fry the onion and celery gently for10 mins until softened, stirring frequently. Tip inthe cumin and fry for another min. Tu up the...
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  • lunch -
  • CANNELLINI BEAN & EGG SALAD WITH CRISPY CRUMBS
  • LUNCH Additional 333 g Calories 17 g Fat 26 g Carbohydrates 10 g Fibre 20 g Protein Ingredients 2 medium eggs 8 spring onions, trimmed (remove the root and half of the dark green part) 1½ tbsp olive oil 1 slice wholemeal bread, broken into chunky breadcrumbs 400g can cannellini beans, drained and rinsed juice ½ lemon 1 tsp Dijon mustard ½ small red onion, finely chopped handful parsley, roughly chopped 1 Little Gem lettuce, roughly chopped Directions Cook the eggs in boiling waterfor 6 mins, or longer if you prefer themhard-boiled. Add the spring onions forthe final 3 mins...
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  • STEAK, ROASTED PEPPER & PEARL BARLEY SALAD
  • LUNCH Additional 498 g Calories 17 g Fat 48 g Carbohydrates 6 g Fibre 38 g Protein Ingredients 85g pearl barley, rinsed 1 red pepper, deseeded and cut into strips 1 yellow pepper, deseeded and cut into strips 1 red onion, cut into 8 wedges, leaving root intact 1 tbsp olive oil, plus a little extra 1 large lean steak, around 300g, trimmed of any excess fat ½ x 100g bag watercress, roughly chopped juice ½ lemon, plus wedges to serve (optional) Directions Put the pearl barley in a large panof water. Bring to the boil and cookvigorously for 25-30...
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  • lunch -
  • MINESTRONE IN MINUTES
  • LUNCH Additional 162 g Calories 2 g Fat 30 g Carbohydrates 6 g Fibre 8 g Protein Ingredients 1l hot vegetable stock 400g tin chopped tomatoes 100g thin spaghetti, broken into short lengths 350g frozen mixed vegetables 4 tbsp pesto drizzle of olive oil coarsely grated vegetarian parmesan-style cheese, to serve Directions Bring the stock to the boil with the tomatoes, then add the spaghetti and cook for 6 mins or until done. A few minutes before the pasta is ready, add the vegetables and bring back to the boil. Simmer for 2 mins until everything is cooked. Serve in...
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  • CHICKPEA & ROASTED PEPPER SALAD
  • LUNCH Additional 168 g Calories 10 g Fat 14 g Carbohydrates 4 g Fibre 6 g Protein Ingredients 400g can chickpeas 4-5 roasted red pepper, from a jar (or see Know-how, below) 4 tbsp chopped mint 4 tbsp chopped parsley 4 spring onions, chopped 2 tbsp lemon juice 3 tbsp olive oil Directions Rinse and drain the chickpeas, then pat dry with kitchen paper. Tiponto a plate and crush roughly with a fork. Drain the peppers, thenroughly chop. Mix the mashed chickpeas and peppers with theremaining ingredients, plus some seasoning. Serve in one big bowl,or four small ones so everyone...
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  • BROAD BEANS WITH TOMATOES & ANCHOVIES
  • LUNCH Additional 161 g Calories 10 g Fat 11 g Carbohydrates 7 g Fibre 7 g Protein Ingredients 1.3kg young broad beans in the pod (to give about 350g/12oz shelled beans) 3 tbsp olive oil 450g cherry tomatoes, halved 6 spring onions, finely chopped 2 garlic cloves, sliced 4-6 anchovy fillets, chopped 2 tbsp chopped fresh marjoram or parsley Directions Blanch the shelled beans in boiling water for 1 minute. Drain into a sieve and hold under running cold water to cool them down quickly. Drain again and peel off the outer hard skins – make a nick in the...
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  • HOT CHICKPEAS WITH SPINACH & BACON
  • LUNCH Additional 97 g Calories 3 g Fat 9 g Carbohydrates 2 g Fibre 9 g Protein Ingredients 1 rasher lean back bacon 1 thinly sliced garlic clove 1 tbsp wine vinegar 2-3 tbsp canned chickpeas, drained and washed ½ bag baby leaf spinach Directions Cut the bacon rasher into shreds and cook in a hot non-stick pan with the garlic clove. Stir in the wine vinegar and chickpeas. Toss in the baby leaf spinach, stirring until wilted. Season if you want to, then serve hot.
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  • VITALITY CHICKEN SALAD WITH AVOCADO DRESSING
  • LUNCH Additional 433 g Calories 28 g Fat 6 g Carbohydrates 7 g Fibre 35 g Protein Ingredients handful frozen soya beans 1 skinless cooked chicken breast, shredded ¼ cucumber, peeled, deseeded and chopped ½ avocado, flesh scooped out few drops Tabasco sauce juice ½ lemon, plus a lemon wedge 2 tsp extra-virgin olive oil 5-6 Little Gem lettuce leaves 1 tsp mixed seed Directions Blanch the soya beans for 3 mins. Rinsein cold water and drain thoroughly. Put thechicken, beans and cucumber in a bowl. Blitz the avocado, Tabasco, lemonjuice and oil in a food processor orwith a hand...
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  • HAM & BEETROOT SALAD BOWL
  • LUNCH Additional 166 g Calories 4 g Fat 17 g Carbohydrates 5 g Fibre 16 g Protein Ingredients 100g frozen peas 175g beetroot 2 spring onions, thinly sliced 2 tbsp Greek yogurt 2 tsp horseradish sauce half iceberg lettuce, shredded 100g wafer-thin sliced ham Directions Pour boiling water over the peas andleave for 2 mins, then drain well. Chopthe beetroot into cubes. Tip the peas, beetroot and spring onionsinto a bowl and mix well. Mix the yogurt andhorseradish, then add about 1 tbsp boilingwater to make a pouring sauce. Pile the lettuce into bowls, then spoonover the beetroot mix. Thinly...
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  • SUMMER CRUNCH SALAD
  • LUNCH Additional 178 g Calories 15 g Fat 3 g Carbohydrates 2 g Fibre 9 g Protein Ingredients 200g pack small button mushrooms, finely sliced juice 1 lemon 200g green beans, trimmed handful soft green herbs, such as basil, chervil, parsley and tarragon 100g cherry tomatoes, quartered 3 tbsp olive oil 75g parmesan (or vegetarian alteative), shaved into large curls Directions In a bowl, toss mushrooms with half the lemon juice and set aside – the lemon juice will soften the mushrooms. Blanch the beans in boiling salted water for 5-6 mins until they still have a crunch, but they...
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  • BUTTER BEAN & CHILLI TOMATO SALAD
  • LUNCH Additional 116 g Calories 4 g Fat 16 g Carbohydrates 5 g Fibre 6 g Protein Ingredients 540g jar large butter beans 500g tomatoes, peeled and cored 1 red chilli bunch basil 1 garlic clove 1 tbsp olive oil 1 tbsp red wine vinegar Directions Drain and rinse the butter beans and place in a mixing bowl. Chop the tomatoes and add to the beans. Place the chilli, basil (reserving a few small leaves) garlic, olive oil and vinegar in the small bowl of a food processor then whizz until smooth. Add to the tomatoes and beans, season and...
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  • CHORIZO & TOMATO SALAD
  • LUNCH Additional 184 g Calories 16 g Fat 5 g Carbohydrates 1 g Fibre 6 g Protein Ingredients 3 ripe beef tomatoes, cut into wedges ½ red onion, thinly sliced few thyme sprigs, leaves picked 1 tbsp sherry vinegar 2 tbsp extra-virgin olive oil 100g chorizo, sliced on the diagonal Directions Put the tomatoes in a bowl with theonion and thyme. Season, then drizzlewith the vinegar and oil. Let the flavoursmingle while you cook the chorizo. In a hot, dry pan, fry the chorizo slicesuntil browned on both sides. Serve thetomatoes with the fried chorizo, drizzledwith a little oil from...
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  • COURGETTE, POTATO & CHEDDAR SOUP
  • LUNCH Additional 131 g Calories 6 g Fat 14 g Carbohydrates 2 g Fibre 7 g Protein Ingredients 500g potatoes, unpeeled and roughly chopped 2 vegetable stock cubes 1kg courgettes, roughly chopped bunch spring onion, sliced - save 1 for serving, if eating straight away 100g extra-mature cheddar or vegetarian alteative, grated, plus a little extra to serve good grating fresh nutmeg, plus extra to serve Directions Put the potatoes in a large pan withjust enough water to cover them andcrumble in the stock cubes. Bring to theboil, then cover and cook for 5 mins. Addthe courgettes, put the lid...
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  • INDIAN CHICKPEA & VEGETABLE SOUP
  • LUNCH Additional 168 g Calories 6 g Fat 23 g Carbohydrates 6 g Fibre 7 g Protein Ingredients 1 tbsp vegetable oil 1 large onion, chopped 1 tsp finely grated fresh root ginger 1 garlic clove, chopped 1 tbsp garam masala 850ml vegetable stock 2 large carrots, quartered lengthways and chopped 400g can chickpeas, drained 100g green beans, chopped Directions Heat the oil in a medium saucepan, then addthe onion, ginger and garlic. Fry for 2 mins,then add the garam masala, give it 1 minmore, then add the stock and carrots. Simmerfor 10 mins, then add the chickpeas. Use a...
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  • EASY NOODLE SOUP
  • LUNCH Additional 241 g Calories 4 g Fat 36 g Carbohydrates 2 g Fibre 18 g Protein Ingredients 500ml low salt vegetable stock (from a cube is fine) small piece fresh root ginger, grated 1 garlic clove, grated 2 tsp soy sauce and 2 tsp sugar 85g leftover cooked chicken, shredded handful mixed vegetables (try beansprouts, sweetco, sliced carrot and mangetout) 150g pack straight-to-wok noodles (or use 85g/3oz dried, cooked according to pack instructions) 2 spring onions, sliced, to serve juice 1 lime Directions Put stock, ginger, garlic, soy sauce andsugar in a saucepan, then heat. Simmerfor 5 mins. Take...
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  • MOROCCAN CHICKPEA SOUP
  • LUNCH Additional 211 g Calories 5 g Fat 32 g Carbohydrates 6 g Fibre 9 g Protein Ingredients 1 tbsp olive oil 1 onion, chopped 2 garlic cloves, crushed 1 red chilli, deseeded and roughly chopped 1 tbsp grated fresh ginger 1 tsp cumin 1 tsp ras-el-hanout ¼ tsp cinnamon 200g roasted red peppers, from a jar 2 x 400g cans chopped tomato 400ml vegetable stock 400g can chickpeas, drained and rinsed 2 preserved lemons, rind chopped (discard the pulp and seeds) 1 tbsp clear honey 50g wholewheat couscous Directions Heat the oil in a large lidded pan. Add theonion...
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  • lunch -
  • CHICKEN PANINI
  • FOR A SATISFYING LUNCH, LAYER SLICED CHICKEN BREAST, BLACK FOREST HAM, AND SWISS CHEESE ON A WHEAT ROLL AND SERVE WITH MARINARA SAUCE ON THE SIDE. Additional 292 g Calories 5.8g g Fat 34.2g g Carbohydrates 4.8g g Fibre 27g g Protein Ingredients 6 oz sliced low-fat Swiss 4 oz sliced reduced-sodium Black Forest deli ham 4 oz sliced reduced-sodium deli chicken breast 4  whole wheat rolls (12 oz total), sliced and gutted 1/2 C marinara sauce, heated Directions . Heat lightly oiled grill or panini press to medium heat (or use a grill pan). 2. Divide cheese, ham, and chicken evenly among rolls, starting...
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  • lunch -
  • LUNCHBOX SNACKS
  • LUNCH Additional 0 g Calories 0 g Fat 0 g Carbohydrates 0 g Fibre 0 g Protein Ingredients bean dip with veggie sticks raspberry banana smoothie cinnamon custard plums apricot yogurt granola pots carrot & pineapple muffins (all ingredients for recipes below) Directions Bean dip withveggie sticks5 of 5-a-day, low fat.Whizz 215g candrained butterbeans, squeeze lemonjuice, 1 small crushed garlic clove,1 tbsp each chopped parsley and mint,2 tsp olive oil and 1 tbsp water. Servewith vegetable dippers made from 1celery stick, 1 carrot and ½ red pepper - wrap in a damp piece of kitchen paper to stop them drying...
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  • lunch -
  • GREEN CLUB SANDWICH
  • LUNCH Additional 583 g Calories 35 g Fat 53 g Carbohydrates 12 g Fibre 18 g Protein Ingredients 3 slices wholegrain or rye toast 3 tbsp ready-made houmous 1 small avocado (100g), stoned and sliced 1 handful rocket leaves 8-12 cherry tomatoes, sliced Directions Toast the bread and spread houmousevenly over one side of each slice. Onone slice of bread, lay half the avocado,rocket and tomato. Season withpepper, then cover with another slice. Pile on the rest of the avocado, rocketand tomato, season again and top withthe third slice.
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  • CHICKEN SOBA NOODLES
  • LUNCH Additional 0 g Calories 0 g Fat 0 g Carbohydrates 0 g Fibre 0 g Protein Ingredients 85g bundle soba or buckwheat noodles drizzle of sesame oil 8 mangetout 1 small carrot ½ red chilli 1 tbsp toasted sesame seeds handful shredded cooked chicken soy sauce Directions Cook the noodles, drain well, thentoss with a drizzle sesame oil. Finelyslice the mangetout, cut the carrotinto matchsticks and deseed and slicethe red chilli. Add to the noodles withthe toasted sesame seeds and someshredded cooked chicken, if you haveit. Pack with a small portion of soy sauce.
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  • SPICY TUNA & COTTAGE CHEESE JACKET
  • LUNCH Additional 439 g Calories 5 g Fat 33 g Carbohydrates 3 g Fibre 64 g Protein Ingredients 225g can tuna, drained ½ red chilli, chopped 1 spring onion, sliced handful halved cherry tomatoes ½ small bunch coriander, chopped 1 medium-sized jacket potato 150g low-fat cottage cheese Directions Preheat the oven to 180C/Gas 4/fan oven 160C. Prick the potato several times with a fork and put it straight onto a shelf in the hottest part of the oven. Bake for approximately 1 hour, or until it is soft inside. Mix tuna with chilli, spring onion, cherrytomatoes and coriander. Split jacketpotato...
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  • SPICY CHICKEN & AVOCADO WRAPS
  • LUNCH Additional 403 g Calories 16 g Fat 32 g Carbohydrates 5 g Fibre 29 g Protein Ingredients 1 chicken breast (approx 180g), thinly sliced at an angle generous squeeze juice ½ lime ½ tsp mild chilli powder 1 garlic clove, chopped 1 tsp olive oil 2 seeded wraps 1 avocado, halved and stoned 1 roasted red pepper from a jar, sliced a few sprigs coriander, chopped Directions Mix the chicken with the lime juice, chilli powder and garlic. Heat the oil in a non-stick frying pan then fry the chicken for a couple of mins – it will cook...
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  • RED LENTIL & CARROT SOUP
  • LUNCH Additional 258 g Calories 5 g Fat 37 g Carbohydrates 8 g Fibre 13 g Protein Ingredients 1 white onion, finely sliced 2 tsp olive oil 3 garlic cloves, sliced 2 carrots, scrubbed and diced 85g red lentils 1 vegetable stock cube, crumbled generous sprigs parsley, chopped (about 2 tbsp) plus a few extra leaves Directions Put the kettle on to boil while you finely slice the onion. Heat the oil in a medium pan, add the onion and fry for 2 mins while you slice the garlic and dice the carrots. Add them to the pan, and cook...
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  • EGG & ROCKET PIZZAS
  • LUNCH Additional 327 g Calories 11 g Fat 39 g Carbohydrates 5 g Fibre 15 g Protein Ingredients 2 seeded wraps a little olive oil, for brushing 1 roasted red pepper, from a jar 2 tomatoes 2 tbsp tomato purée 1 tbsp chopped dill 2 tbsp chopped parsley 2 eggs 65g pack rocket ½ red onion, very thinly sliced Directions Heat oven to 200C/180C fan/gas 6. Lay the tortillas on two baking sheets, brush sparingly with the oil then bake for 3 mins. Meanwhile chop the pepper and tomatoes and mix with the tomato purée, seasoning and herbs. Tu the...
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  • lunch -
  • SPICY AVOCADO WRAPS
  • LUNCH Additional 448 g Calories 23 g Fat 36 g Carbohydrates 6 g Fibre 22 g Protein Ingredients ½ x 300g pack Quo chicken-style pieces (or similar vegetarian product), sliced at an angle generous squeeze juice ½ lime ½ tsp mild chilli powder 1 garlic clove, chopped 1 tsp olive oil 2 seeded wraps 1 avocado, halved and stoned 1 roasted red pepper, from a jar few sprigs coriander, chopped Directions Mix the vegetarian, chicken-style pieces with the lime juice, chilli powder and garlic. Heat the oil in a non-stick frying pan then fry the pieces for a couple of...
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  • ALKALISING GREEN SOUP
  • LUNCH Additional 182 g Calories 8 g Fat 14 g Carbohydrates 5 g Fibre 10 g Protein Ingredients 500ml stock, made by mixing 1 tbsp bouillon powder and boiling water in a jug 1 tbsp sunflower oil 2 garlic cloves, sliced thumb-sized piece ginger, sliced ½ tsp ground coriander 3cm/1in piece fresh turmeric root, peeled and grated, or ½ tsp ground turmeric pinch of pink Himalayan salt 200g courgettes, roughly sliced 85g broccoli 100g kale, chopped 1 lime, zested and juiced small pack parsley, roughly chopped, reserving a few whole leaves to serve Directions Put the oil in a deep...
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  • lunch -
  • QUINOA TABBOULEH
  • LUNCH Additional 284 g Calories 9 g Fat 38 g Carbohydrates 5 g Fibre 10 g Protein Ingredients 100g dried quinoa 75g parsley, roughly chopped 300g tomatoes, cut into 1cm dice (no need to remove the seeds) 100g cucumber, cut into small dice For the dressing 1 tbsp olive oil 2 tbsp balsamic vinegar juice and zest ½ lemon drop of vanilla extract 1 tsp rice syrup or agave pinch of Himalayan pink salt ½ garlic clove, crushed 50g salad leaves, to serve Directions Cook the quinoa following pack instructions, then set aside to cool. Make the dressing by adding...
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  • lunch -
  • CHICKEN GOAT-CHEESE QUESADILLAS
  • LIVEN UP A STANDARD CHICKEN QUESADILLA WITH GOAT CHEESE, CORN, AND CILANTRO. Additional 331 g Calories 12.1g g Fat 35.3g g Carbohydrates 4.1g g Fibre 21.6g g Protein Ingredients 1 1/2 oz goat cheese, softened to room temperature ADD TO SHOPPING LIST 2 tbsp shredded monterey jack cheese 1/2 tsp virgin olive oil 1/4 cup chopped vidalia onion 1/2 cup frozen co keels, thawed 1  pinch ground black pepper 1/2 cup diced cooked skinless white-meat chicken 1 tbsp chopped fresh cilantro 4  six-inch co tortillas Nonstick cooking spray, preferably olive oil Directions 1. Combine cheeses in a small bowl. Set aside. 2. Heat olive oil in a medium saute pan...
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  • lunch -
  • GRILLED CHICKEN AND PINEAPPLE SANDWICH
  • LOOKING FOR A NOT-SO-ORDINARY CHICKEN RECIPE? TRY THIS SWEET-AND-SPICY HAWAIIAN TAKE ON A LUNCHTIME CLASSIC. Additional 387 per serving - Makes 4 servings g Calories 13g g Fat 29g g Carbohydrates 3g g Fibre 36g g Protein Ingredients 4 boneless, skinless chicken breasts (4 to 6 oz each)4 pineapple slices (1/2-inch thick)1/4 cup pickled jalapeno slices, or 1 fresh jalapeno, thinly slicedTeriyaki sauce4 slices Swiss cheese4 whole-wheat kaiser rolls1/2 medium red onion, thinly sliced  Directions 1 Combine chicken and enough teriyaki sauce to cover it in a resealable plastic bag. Marinate in the refrigerator for at least 30 minutes and up...
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  • lunch -
  • MOZZARELLA AND TOMATO SALAD
  • THIS EASY AND MEAL SALAD WILL REMIND YOU OF A CAPRESE SALAD AT YOUR FAVORITE ITALIAN RESTAURANT. Additional 243 g Calories 16g g Fat 14.9g g Carbohydrates 3g g Fibre 10.7g g Protein Ingredients 1  medium tomato, cubed 1 oz fresh part-skim mozzarella cheese, cubed 1 cup fresh spinach leaves 1  clove garlic, pressed 1 1/2 tsp olive oil 2 tbsp balsamic vinegar 2 tsp sunflower seeds 1/4 tsp black pepper Directions 1. Combine all ingredients.
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  • lunch -
  • ROAST BEEF AND HORSERADISH WRAP
  • AND THIS QUICK WRAP HAS LESS THAN 200 CALORIES! Additional 194.2 g Calories 6.2g g Fat 23.4g g Carbohydrates 2.7g g Fibre 17.1g g Protein Ingredients 2 teaspoons light mayonnaise 1/2 teaspoon prepared horseradish 1  whole-wheat tortilla 1  large romaine lettuce leaf 3  slices lean roast beef 1/4 cup chopped tomato Directions 1. Mix the mayonnaise and horseradish in a small bowl. Spread the mixture on one side of the tortilla. 2. Place the lettuce leaf in the center of the tortilla, followed by the roast beef and tomato. Fold the outer edges in, then roll.
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  • lunch -
  • ZUCCHINI PASTA WITH WHITE BEANS AND GRILLED CHICKEN
  • WHITE BEANS AND GRILLED CHICKEN DELIVER A DOUBLE DOSE OF PROTEIN TO KEEP YOU FULL. Additional 456 g Calories 18 g fat (3 g saturated) g Fat 35g g Carbohydrates 11g g Fibre 42g g Protein Ingredients 1/3 cup chopped kale 2 large basil leaves plus more for gaish 2 tablespoons plus 1/2 tsp hemp seeds 1 teaspoon olive oil 1/2 garlic clove 2 tablespoons water 1/4 teaspoon salt plus more for seasoning Pinch of black pepper plus more for seasoning 1 medium zucchini 1/2 cup canned white beans, rinsed and drained   1/2 cup grilled chicken, diced Directions In...
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  • lunch -
  • CRUSHED SPRING PEAS WITH MINT
  • SPREAD ON GRILLED BREAD FOR A CRISPY TEXTURE. Additional 182 g Calories 13g g Fat 12g g Carbohydrates 4g g Fibre 7g g Protein Ingredients 2 cups shelled English peas 1 ounce aged Pecorino Romano, finely grated 1 1/2 teaspoons flaky sea salt, plus more to taste 1 small garlic clove, smashed 12 mint leaves (preferably black mint) 3 tablespoons extra-virgin olive oil   2 tablespoons lemon juice, plus more to taste Directions Combine ingredients in a blender or food processor and pulse to a coarse puree. Scrape into a bowl and stir. Season with additional salt and lemon juice,...
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  • lunch -
  • CURRIED PARSNIP SOUP
  • APPLES BRIGHTEN THIS CREAMY COCONUT-INFUSED SOUP Additional 474 g Calories 30g g Fat 53g g Carbohydrates 12g g Fibre 5g g Protein Ingredients 6 tablespoons extra-virgin olive oil 3 large shallots, halved lengthwise and thinly sliced 4 medium garlic cloves, halved and thinly sliced 2 1/4 pounds parsnips, peeled, ends removed and cut into 1-inch pieces 3 sweet-tart apples, such as Empire, peeled, cored and cut into 1-inch pieces 2 teaspoons garam masala (found at Indian markets) 4 teaspoons flaky sea salt 1 cup canned coconut milk, well stirred   1/2 cup heavy cream Directions Heat oil in a medium...
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  • lunch -
  • SPRING PEA QUINOA
  • JUST-PICKED PEAS ADD SNAP TO THIS HEARTY BOWL. Additional 324 g Calories 13g g Fat 44g g Carbohydrates 9g g Fibre 10g g Protein Ingredients 1/2 cup thinly sliced red onion 1/4 cup cider vinegar 1/2 teaspoon sugar 1/2 cup quinoa 2 tablespoons olive oil, divided 3 cups (2 medium) sweet onions, chopped 4 cloves garlic, pressed or finely chopped 3/4 teaspoon salt, divided 1/8 teaspoon black pepper 2 cups chopped broccolini 1 cup snap peas 1 1/2 cups shelled peas 1 tablespoon dill, chopped 1 tablespoon cilantro, chopped 1 tablespoon mint, chopped 1/3 cup blanched slivered almonds 2 teaspoons...
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  • lunch -
  • BERRY GOAT CHEESE SALAD
  • COOK AN EXTRA CHICKEN BREAST AT DINNER AND THEN TOSS IT WITH STRAWBERRIES, BLUEBERRIES, PECANS, TOMATOES, AND SPINACH. Additional 222 g Calories 6g g Fat 21g g Carbohydrates 5g g Fibre 23g g Protein Ingredients 1 Tbsp pecans3 cups baby spinach1/2 cup halved strawberries1/2 cup blueberries1 yellow tomato, cut into eighths2 purple radishes, thinly sliced1 skinless chicken breast (6 oz), grilled1 Tbsp goat-cheese crumbles Dressing: 1/4 cup sliced strawberries1 Tbsp fresh orange juice1 1/2 tsp red wine vinegar1/2 tsp orange zest1/2 tsp sugar2 Tbsp nonfat Greek yogurt1 large pinch kosher salt Directions 1 Combine all dressing ingredients in a blender or food processor,...
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