10.5g kcal. 19.5g. 8.5g. Falafels with Salad. Lunch

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Ada Hoover
6 years ago
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Falafels with Salad Lunch Serves: 2 400g tin Chickpeas 1 tbsp Medium Hot Curry Powder 1 tsp dried Chilli Flakes small bunch of fresh Coriander leaves 3 Spring Onions pinch of Baking Powder 1 tbsp

1 Falafels with Salad Lunch Serves: 2 400g tin Chickpeas 1 tbsp Medium Hot Curry Powder 1 tsp dried Chilli Flakes small bunch of fresh Coriander leaves 3 Spring Onions pinch of Baking Powder 1 tbsp Coconut Oil, melted 1. Mix all the ingredients in food processor. Form into 16 small balls. Place on baking sheet in oven on 160c fan, 180c normal, gas mark 4, 350f. 2. Bake for minutes. 3. Chill & pack 8 into lunch box with fresh green salad. 8.5g 19.5g 10.5g 206.5kcal

Salad Nicoise Lunch Serves: 2 small tin of Tuna, drained 50g Green Beans, topped, tailed & steamed 1 hard-boiled Egg, quartered 8 Black Olives, halved 2 chopped Anchovy Fillets 1 tbsp Olive Oil 1 tsp

2 Salad Nicoise Lunch Serves: 2 small tin of Tuna, drained 50g Green Beans, topped, tailed & steamed 1 hard-boiled Egg, quartered 8 Black Olives, halved 2 chopped Anchovy Fillets 1 tbsp Olive Oil 1 tsp Lemon Juice 1 tsp Dijon Mustard 1. Mixed salad leaves, green beans & black olives together in a large bowl. 2. In a small screw top jar mix together the olive oil, anchovy fillets, Dijon mustard & lemon juice. Pour over salad & toss in well. 3. Top with eggs & tuna. 37g 10g 22g 386kcal

3 Simple Greek Salad Lunch Serves: 1 50g Kos Lettuce, shredded 100g Feta, crumbled 1 small Red Onion, in rings 70g Cucumber, chopped 3 Baby Plum Tomatoes, quartered 35g Black Olives, chopped ½ tbsp White Wine Vinegar ½ tsbp Balsamic Vinegar In small bowl mix together the balsamic & white wine vinegar. In a large bowl toss all the salad ingredients together with the vinegar dressing. Suitable for lunchboxes. 19g 33g 27g 451kcal

Courgette Salad Serves: 4 500g Courgettes, sliced 2 Red Peppers, chopped 2 Yellow Peppers, chopped 2 tbsp Olive Oil 200g Feta, cubed 2 Spring Onions, finely chopped 50g frozen Peas, defrosted 150g

4 Courgette Salad Serves: 4 500g Courgettes, sliced 2 Red Peppers, chopped 2 Yellow Peppers, chopped 2 tbsp Olive Oil 200g Feta, cubed 2 Spring Onions, finely chopped 50g frozen Peas, defrosted 150g Cherry Tomatoes, halved Dressing 2 Shallots, finely diced 100ml Olive Oil 100ml White Wine Vinegar 2 tsp Caster Sugar 1. Place shallots in a pan with olive oil & white wine vinegar & bring to the boil. Turn off, whisk in sugar & allow to cool befoore straining. Reserve the liquid. 2. Place peppers & courgette slices in a bowl & toss through the olive oil. Then fry or griddle in batches for 7-8 mins. Set aside to cool. 3. To serve mix together the courgettes & peppers with the feta, peas & tomatoes. Sprinkle over the cooled dressing. 12g 13g 36g 427kcal

Chicken Blues Serves: 1 125g Chicken Breast, cooked & chunks 1 Apple, sliced 25g Blue Cheese, cubed handful Lettuce Leaves 25g Chopped Walnuts Dressing 2 tsp Thyme leaves, chopped 2

5 Chicken Blues Serves: 1 125g Chicken Breast, cooked & chunks 1 Apple, sliced 25g Blue Cheese, cubed handful Lettuce Leaves 25g Chopped Walnuts Dressing 2 tsp Thyme leaves, chopped 2 tsp Honey 1 tbsp White Wine Vinegar 2 tsp Olive Oil 1. Whisk together dressing ingredients. 2. Assemble remaining ingredients on a plate & drizzle the dressing over. 36g 33g 34g 582kcal

6 Herault Salad Serves: 1 ½ Cucumber, sliced ½ Pepper, sliced ½ Onion, in rings 50g hard Goats Cheese, diced 20g Black Olives 1 tbsp Basil, chopped 1 tbsp Parsley, chopped 100g Tomatoes Dressing 1 tbsp Red Wine Vinegar 2 tbsp Olive Oil ½ tsp Ground Peppercorns 1. Place all the salad ingredients in bowl & toss together. 2. In a small bowl whisk dressing ingredients together. Pour over the salad & mix well. Serve immediately. 19g 22g 48g 577kcal

Halloumi & Bulgar Salad Serves: 4 150g Bulgar Wheat 6 Spring Onions, chopped 250g Cherry Tomatoes, halved 250g Halloumi Cheese, 8 slices 25g flat leaf Parsley, chopped 25g Mint, chopped Dressing 2

7 Halloumi & Bulgar Salad Serves: 4 150g Bulgar Wheat 6 Spring Onions, chopped 250g Cherry Tomatoes, halved 250g Halloumi Cheese, 8 slices 25g flat leaf Parsley, chopped 25g Mint, chopped Dressing 2 tbsp Olive Oil 1 Lemon, zest & juice 1 tbsp Tomato Puree 2 tsp Chilli Flakes 1. Simmer bulgar in a pan of salted water for mins until tender. Drain. 2. Place bulgar in a bowl. Fluff with a fork. Mix through cucumber, spring onions herbs & tomatoes. 3. In a bowl whisk together the dressing ingredients & toss through the salad. 4. Heat a non-stick frying pan or griddle, & cook halloumi for 1-2 mins on each side until golden. Serve immediately. Or set aside to cool as suitable for packed lunches. 19.5g 36.2g 21.7g 419kcal

Italian Summer Salad Serves: 4 200g Pancetta 250g Mozzarella, torn in chunks 8 medium Tomatoes, chopped 285g jar Artichokes, drained handful of Basil leaves bag of Rocket & Watercress Salad Dressing

8 Italian Summer Salad Serves: 4 200g Pancetta 250g Mozzarella, torn in chunks 8 medium Tomatoes, chopped 285g jar Artichokes, drained handful of Basil leaves bag of Rocket & Watercress Salad Dressing 1 Shallot, finely chopped 3 tbsp Olive Oil 3 tbsp White Wine Vinegar 1 Garlic Clove, crushed 1 tbsp Oregano, chopped 1. in a small bowl whisk together the dressing ingredients. 2. In a non-stick frying pan cook pancetta for 2-3 mins on each side. Set aside to cool. 3. Mix together the basil, tomatoes, mozzarella pieces. Tear pancetta & scatter over. 4. Drizzle over dressing. 5. Serve Italian Summer Salad with mixed bag of rocket & watercress salad leaves. 19.5g 16g 39.2g 495kcal

Duck & Pear Salad Serves: 2 2 large Duck Breasts, fat removed 2 Pears, cored & diced 125g Mixed Salad Leaves 50g Chopped Walnuts 1 Pomegranate, seeds only small handful fresh Blackberries 1.

9 Duck & Pear Salad Serves: 2 2 large Duck Breasts, fat removed 2 Pears, cored & diced 125g Mixed Salad Leaves 50g Chopped Walnuts 1 Pomegranate, seeds only small handful fresh Blackberries 1. Score the surface of the duck breasts. Heat a griddle pan & add breasts skin side down. Cook for 8-10 mins. Turn & cook for a further 5-10 mins. Remove from pan & allow to rest. 2. Mix together the pear & salad leaves. Arrange on plates. Scatter over walnuts, blackberries & pomegranate seeds. Slice duck breasts & arrange with the salad. 20g 35g 26g 454kcal

Vietnamese Prawn Salad Serves: 1 150g cooked Tiger Prawns 1 Red Onion, finely sliced 3cm Cucumber, cut into matchsticks 1 Yellow Pepper, cut into matchsticks 1 Pak Choi, shredded 1 tbsp Olive Oil 1

10 Vietnamese Prawn Salad Serves: 1 150g cooked Tiger Prawns 1 Red Onion, finely sliced 3cm Cucumber, cut into matchsticks 1 Yellow Pepper, cut into matchsticks 1 Pak Choi, shredded 1 tbsp Olive Oil 1 Garlic Clove, crushed 1 Red Chilli, diced 2 Limes, juice only 1 tsp Honey small handful of fresh Coriander, chopped 1. Make dressing by whisking together the oil, lime juice, garlic, chilli & honey. 2. Toss remaining ingredients together & toss with the dressing. Suitable for packed lunches. 38g 46g 18g 498kcal

Chicken Bulgar Salad Serves: 4 3 tbsp Olive Oil 200g Courgettes, sliced 1 Red Onion, thinly sliced 1 Garlic Clove, thinly sliced 150g Bulgar Wheat 4x200g skinless Chicken Breasts, cut into chunks 4

11 Chicken Bulgar Salad Serves: 4 3 tbsp Olive Oil 200g Courgettes, sliced 1 Red Onion, thinly sliced 1 Garlic Clove, thinly sliced 150g Bulgar Wheat 4x200g skinless Chicken Breasts, cut into chunks 4 tbsp fresh Coriander, chopped 1. Heat 2 tbsp of olive oil in a large non-stick frying pan. Add courgette, onion, red pepper, aubergine, garlic & cook for 10 mins over high heat. Stir continuously. 2. Meanwhile cook bulgar in suacepan of boiling water for 15 mins until soft. 3. Brush remaining oil over the chunks of chicken. Heat large wok until smoking. Add chicken & cook over high heat for 8 mins or until cooked through. 4. Drain bulgar, place in bowl & toss all the ingredients through. Serve immediately. 46g 33.5g 11.7g 424kcal

Cleansing Leftover Salad Serves: 2 280g cooked Ham, shredded 1 bag Salad Leaves 50g toasted Mixed Nuts 25g Dates, chopped a few Clementine segments 1 Onion, in rings Dressing 1 tbsp Olive Oil 2

12 Cleansing Leftover Salad Serves: 2 280g cooked Ham, shredded 1 bag Salad Leaves 50g toasted Mixed Nuts 25g Dates, chopped a few Clementine segments 1 Onion, in rings Dressing 1 tbsp Olive Oil 2 Clementines, zest & juice only 1 tsp English Mustard 1. Make the dressing by mixing all the ingredients together. 2. In a small non-stick pan gently roast the mixed nuts for 1-2 mins. 3. In a bowl toss salad ingredients with the dressing. Dress with onion rings & clementine segments. 29.5g 31g 25.5g 471kcal

Couscous Serves: 6 250g boxed dried Couscous 400g Chickpeas, drained & rinsed 50g Raisins 100ml Water 2 Lemons, zest & juice 3 tbsp Olive Oil 1 Red Pepper, deseeded & chopped 1 Cucumber, chopped 100g

13 Couscous Serves: 6 250g boxed dried Couscous 400g Chickpeas, drained & rinsed 50g Raisins 100ml Water 2 Lemons, zest & juice 3 tbsp Olive Oil 1 Red Pepper, deseeded & chopped 1 Cucumber, chopped 100g Cherry Tomatoes, halved small bunch of Parsley, chopped small bunch of Basil, chopped Salt & Pepper to own taste 1.Place couscous in a bowl with the raisins & set aside. Combine water, lemon zest & 2 tbsp of olive oil in a small saucepan. Bring to a simmer & pour over the couscous. Cover with clingfilm & let stand for 15 mins. Uncover the couscous & fluff with a fork. Set aside. 2. In a large bowl mix beans, pepper, cucumber & tomatoes. Pour in lemon juice & remaining olive oil. Season. Let stand for 15 mins. Mix the couscous with the bean mix & fresh herbs. 13.5g 71g 13g 455kcal

Cajun Chicken Quinoa Serves: 4 500g skinless & boneless Chicken Thighs 1 tbsp Cajun seasoning 100g Quinoa 600ml hot Chicken Stock 100g Mango, peeled & cut into chunks 1 tbsp Olive Oil 400g tin

14 Cajun Chicken Quinoa Serves: 4 500g skinless & boneless Chicken Thighs 1 tbsp Cajun seasoning 100g Quinoa 600ml hot Chicken Stock 100g Mango, peeled & cut into chunks 1 tbsp Olive Oil 400g tin Chickpeas, rinsed & drained 2 Red Onions, thickly sliced 1 Pepper, thickly sliced 1 bunch Spring Onions, chopped small bunch Coriander, finely chopped 1. Rinse quinoa & dry fry in non-stick frying pan until toasted. Will take mins and will need to stir & break it up regularly. 2. Meanwhile cut chicken thighs into bite-sized pieces & toss through cajun seasoning. Place in baking dish & cook in oven on 180c (160 fan), 350f, gas mark 4 for mins. Again may need to stir occasionally. 3. Next in a large saucepan cook quinoa over a high heat in the chicken stock for 15 mins. Stir occasionally so does not stick to base of saucepan. 4. In a large non-stick frying pan stir-fry red onions, spring onions and pepper over a high heat in olive oil until soft. About five mins. You may wish to add small splashes of water if the stir-fry dries out & starts to catch. 5. Add chickpeas & mango to quinoa. Stir in, lower heat & continue to cook for 2-3 mins. Then stir in onion & pepper mix. Cook for a further 1-2 mins. 6. Finally stir in half the chopped coriander & spoon the cajun chicken quinoa into a serving dish. Sprinkle over the remaining coriander & serve immediately. 7. Adjustments for a lower fat & lower calorie dish use skinless chicken breast & cook onions & peppers. For a spicier dish use an extra tbsp of cajun spices or add some fresh chopped chillies when cooking the onions & pepper. 30.5g 43.5g 20.5g 474kcal

255kcal. 14g. 29g. Omelette for One. Rob Taylor Fitness and Nutrition. Breakfast

255kcal. 14g. 29g. Omelette for One. Rob Taylor Fitness and Nutrition. Breakfast Omelette for One Breakfast Serves: 1 2 whole large Eggs, beaten 4 large Eggs, whites only 100g Asparagus 1 tsp Olive Oil ½ tsp Ground Black Pepper 1. Steam asparagus for 7-8 mins until tender but retains