Easy & healthy work lunches apsbank.com.mt
Index Three colour salad Insalata tat-tlett kuluri 1 3 Green pepper, beans and bulgar wheat salad Insalata tal-bżar aħdar, fażola u bulgar wheat Tuna pasta salad Insalata bl-għaġin u tonn 5 Fruit salad Insalata tal-frott 7 9 Sandwich filling: Cheeselet or Tuna Mili għal mal-ħobż: bil-ġbejniet jew bit-tonn taż-żejt
Recipe 1 Three colour salad Serves 1 Ingredients: 80g French beans 80g tomatoes 50g cheeselet 100g wholegrain couscous 3 lettuce leaves 1/2 tsp oregano 1 tbsp olive oil 1 tbsp balsamic vinegar Mozzarella balls Method: 1. In a saucepan add water and cook the French beans until soft. 2. Cut the cherry tomatoes and the mozzarella balls into halves. Once the French beans are cooled, cut into pieces. 3. Prepare wholegrain couscous according to the packet instructions. 4. Mix the chopped tomatoes, French beans, lettuces together with olive oil and balsamic vinegar. 5. Grate the cheeselet onto the prepared meal. 6. Leave in the fridge to cool. N.B. Place in a cool container 1
Riċetta Numru 1 Insalata tat-tlett kuluri Għal persuna waħda Ingredjenti: 80 gramma fażola twila 80 gramma tadam 50 gramma ġbejniet 100 gramma kuskus ismar 3 werqiet tal-ħass Nofs kuċċarina rignu Mgħarfa żejt taż-żebbuġa Mgħarfa ħall balsamiku Blalen tal-mozzarella Metodu : 1. Imla kazzola bl-ilma u sajjar il-fażola sakemm issir. 2. Qatta t-tadam u l-blalen tal-mozzarella min-nofs. Ladarba l-fażola tkun saret, qattagħha f biċċiet. 3. Ipprepara l-kuskus skont l-istruzzjonijiet ta fuq il-pakkett. 4. Ħallat it-tadam, il-fażola u l-ħass flimkien maż-żejt taż-żebbuġa u l-ħall balsamiku. 5. Ħokk il-ġbejna fuq l-ikel. 6. Qiegħed fil-friġġ biex jiksaħ. N.B. Poġġi l-ikel f kontenitur u żommu f ambjent frisk
Recipe 2 Green pepper, beans and bulgar wheat salad Serves 1 Ingredients: 100g bulgar wheat 100g butter beans 80g green peppers 25g black olives, sliced 25g green olives, sliced 1 tbsp balsamic vinegar 80g red kidney beans 50g cheeselet Parsley Crushed garlic 1 tbsp olive oil Method: 1. Prepare the bulgar wheat, according to the packet instructions. 2. Wash the red kidney beans and butter beans. 3. Stir in the diced green peppers, beans, parsley, crushed garlic and add the sliced olives together with the bulgar wheat. 4. Grate the cheeselet onto the prepared meal. 5. Mix in the olive oil and the balsamic vinegar. N.B. Place in a cool container 3
Riċetta Numru 2 Insalata tal-bżar aħdar, fażola u bulgar wheat Għal persuna waħda Ingredjenti: 100 gramma bulgar wheat ismar 100 gramma fażola bajda 80 gramma bżar aħdar 25 gramma żebbuġ iswed, imqatta 25 gramma żebbuġ aħdar, imqatta Mgħarfa ħall balsamiku 80 gramma fażola ħamra 50 gramma ġbejniet Tursin Tewm imqatta Mgħarfa żejt taż-żebbuġa Metodu : 1. Ipprepara l-bulgar wheat skont l-istruzzjonijiet ta fuq il-pakkett. 2. Aħsel sew il-fażola l-ħamra u l-bajda. 3. Ħallat mal-bulgar wheat, il-bżar aħdar, il-fażola, it-tursin, it-tewm u ż-żebbuġ. 4. Itfa l-ġbejna maħkuka fuq l-ikel. 5. Żid iż-żejt taż-żebbuġa u l-ħall balsamiku. N.B. Poġġi l-ikel f kontenitur u żommu f ambjent frisk
Recipe 3 Tuna pasta salad Serves 1 Ingredients: 100g wholegrain pasta 1/2 lemon Grated zest of a lemon 120g canned tuna in vegetable oil 100g tomatoes 1/2 cucumber Parsley Crushed garlic 1 tbsp olive oil Method: 1. Prepare the whole grain pasta according to packet instructions. 2. In a bowl, add all ingredients and add the lemon juice. 3. Break the tuna into small pieces and mix with the wholegrain pasta. N.B. Place in a cool container 5
Riċetta Numru 3 Insalata bl-għaġin u t-tonn Għal persuna waħda Ingredjenti: 100 gramma għaġin ismar Nofs lumija Qoxra ta lumija maħkuka 120 gramma tonn taż-żejt 100 gramma tadam Nofs ħjara Tursin Tewm imqatta Mgħarfa żejt taż-żebbuġa Metodu : 1. Ipprepara l-għaġin ismar skont l-istruzzjonijiet ta fuq il-pakkett. 2. Ġo skutella ħallat l-ingredjenti kollha u żid il-meraq tal-lumi. 3. Farrak it-tonn taż-żejt f biċċiet żgħar u ħawwad kollox mal-għaġin ismar. N.B. Poġġi l-ikel f kontenitur u żommu f ambjent frisk
Recipe 4 Sandwich filling Cheeselet Tuna Serves 1 Serves 1 Ingredients: 1 small wholegrain bun 1 fresh tomato 2 slices of cheeselet Oregano Ingredients: 1 small wholegrain bun/ftira 2 lettuce leaves 1/2 cucumber 1 fresh tomato 1 small canned tuna in vegetable oil Fresh mint 1 tsp sliced black olives 10 small capers 1 tbsp olive oil Method: Method: 1. Slice the tomato and the cheeselet. 2. Add the ingredients in the wholegrain bun and sprinkle some oregano. 3. Toast the bun. 1. In a bowl mix the ingredients together. 2. Place the filling in the wholegrain bun/ftira. N.B. Place in a cool container 7
Riċetta Numru 4 Mili għal mal-ħobż Bil-ġbejniet Għal persuna waħda Ingredjenti: Bit-tonn taż-żejt Għal persuna waħda Ingredjenti: Panina/ftira żgħira samra Tadama friska Biċċtejn ġbejna Rignu Metodu: Panina/ftira żgħira samra 2 weraq tal-ħass Nofs ħjara Tadama friska Landa tonn taż-żejt żgħira Metodu: Nagħniegħ frisk Kuċċarina żebbuġ iswed Ftit kappar Mgħarfa żejt taż-żebbuġa 1. Qatta f biċċiet it-tadam u l-ġbejna. 2. Żid l-ingredjenti kollha fil-panina/ ftira u xerred ftit rignu. 3. Ixwi l-panina/ftira. 1. Ħallat l-ingredjenti kollha flimkien fi skutella. 2. Itfa t-taħlita fil-panina/ftira. N.B. Poġġi l-ikel f kontenitur u żommu f ambjent frisk
Recipe 5 Fruit salad Serves 1 Ingredients: 1 banana 1 orange 1 apple 1 kiwi 2 tbsp of low fat (optional) yoghurt 2 crushed walnuts (optional) Insalata tal-frott Għal persuna waħda Ingredjenti: Banana Larinġa Tuffieħa Kiwi Żewġ kuċċarini yoghurt nieqes mix-xaħam (jekk trid) Żewġ ġewżiet imfarrka (jekk trid) Method: 1. Chop all ingredients and mix together. 2. Add some yoghurt. 3. Sprinkle some crushed walnuts. Metodu: 1. Qatta l-ingredjenti u ħallathom flimkien. 2. Żid ftit yoghurt. 3. Xerred il-ġewż imfarrak. N.B. Place in a cool container N.B. Poġġi l-ikel f kontenitur u żommu f ambjent frisk 9
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