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Most of my lunches consist of either a wholemeal tortilla wrap with filling, or two 9 grain Vita Wheat biscuits with topping. Below is a list of some of the filling/toppings I make.
1. Chicken and Avacado
Boil 1 chicken breast (boiling will make it more tender so you can actually keep it down). People often say boil? What? Its the same theory as when you poach an egg, but the water in the pot and simply drop in the chicken fillet. This usually takes about 30 minutes. When its cooked through remove from pot and put in the fridge to chill. Once chilled dice into small pieces. In a bowl mash x 1 avacado, add chicken pieces, and 2 x strands of spring onion chopped, then add mayo. I use the fat free praise one. Usually add about 2 tablespoons - Mix all together and serve in wrap or on biscuits. Depending on your restriction this is usually enough for 4 wraps or 4 biscuits, I just keep in container in fridge and use over a couple of days.
2. Tuna
Mix together a 95g of fat free tuna (I love the chilli one), 1 x strand of spring onion and x 2 table spoons of light philly. This is enough to cover 2 biscuits, or fill 2 wraps.
3. Brushetta type topping
Chop into small pieces 1 tomato, dice 1/4 of a spanish onion, mash 1/4 -1/2 avacado, mix all together and then add a squirt of lemon juice.
This is enough to cover 2 biscuits, or fill 2 wraps
Lunch or Dinner - I LOVE SALADS - If I have salad for lunch I have about 1 cup full, if its for dinner maybe a little more
1. Cous Cous Salad
100g Sweet potato and Pumpkin (diced to small pieces)
Roast in the oven on high, with a small amount of cooking spray - Until slightly browned.
1/3 cup of plain cous cous soaked in 1/3 cup of boiling water. Separate with a fork
70g reduced fat feta (diced)
Once potato and pumpkin have cooled combine all ingredients and add dressing. Dressing - combine 10ml lemon juice,1 tablespoon fish sauce, 1 x clove of garlic and ½ tablespoon fresh coriander (chopped)
2. My Favourie Salad
50g rocket, 1/3 continental cucumber (sliced finely), 8 cherry tomatoes (halved), ½ avocado (sliced), ¼ Spanish onion (diced finely), ½ 425g tin of mangoes (drained and sliced), Praise ranch 99% fat free dressing. Serve with any preferred meat (or a boiled egg).
3. Curried Rice Salad
(You can also add ½ can of four bean mix 425g for a change)
1 cup cooked brown rice (or white rice), 3 strands of spring onion (sliced), 1 tablespoon chopped parsley, ½ red apple diced (skin removed if needed), ½ cup of Edgel red and green capsicum (drained), 1 tablespoon sultanas
Mix all ingredients and pour over dressing
Dressing- 1/3 cup wine vinegar, ½ tablespoon curry powder, ¼ cup balsamic dressing, then add garlic salt and pepper to taste
Below is some meat dishes that I will have with the above salads for some protein
Meat ideas for PROTEIN
1. Salmon Patties
(You can substitute salmon and keep all other ingredients the same for tuna, chicken mince, turkey mince or alike)
415g tinned pink salmon
1 onion finely diced
2 cloves of garlic
1 zucchini (grated)
1 small red capsicum (finely chopped)
3 cloves of paprika
1 tablespoon soy sauce
1 egg (lightly beaten)
1 tablespoon fresh Parsley (chopped)
Combine all ingredients and make 12 patties. Spray light cooking spray into a pan. Place patties on a pan and turn after 3-4 minutes. Repeat. Serve with a salad. You can also freeze these for a quick meal.
2. Meatloaf
(You can also substitute beef with turkey or chicke mince) whatever you like.
1 kg died beef mince
1 clove of garlic (minced)
2 tablespoons parsley (chopped)
1 tablespoon curry powder
1 tablespoon soy sauce
2 eggs (beaten)
100g low fat cheese (grated)
Add salt and pepper to taste
Combine all ingredients together in a large mixing bowl. When mixture has been mixed thoroughly, Spray cooking spray into a loaf tin, Press down mixture into the loaf tin. Place into a pre-heated oven at 200 degrees and cook for approximately 45 minutes.
