3 healthy lunches to inspire you

Take the hassle out of lunchbox planning with these three healthy mid day meal ideas.

1. Coriander and lime chicken with chickpea salad

Coriander chicken

To prep: 20 minutes

To Cook: 10 minutes

Serves: 2

Ingredients

  • 2 chicken breasts
  • 2 tsp coriander seeds (or ground coriander)
  • 1 tbsp olive oil
  • 1 lime, zested and juiced
  • 1 red onion, finely sliced
  • 1 x 400g tin chickpeas
  • 150g roasted red peppers, drained and sliced
  • 2 tbsp extra-virgin olive oil
  • handful flat-leaf parsley, chopped
  • small handful coriander, chopped

 

Preparation

This zesty new spin on a chicken salad is surprisingly-simple and healthy, yet flavour-packed and satisfying. Enjoy as a quick meal for two that's sure to impress.

Put the chicken breasts between 2 sheets of clingfilm and bash with a rolling pin to flatten slightly. Lightly crush the coriander seeds (if using) and rub into the chicken with the olive oil and lime zest. Season and set aside for 10 minutes to marinate.

Heat a griddle pan over a high heat and cook the chicken for 2-3 minutes on each side, until golden and cooked through with no pink meat showing. Set aside to rest for 5-10 minutes.

Meanwhile, combine the onion, lime juice and a pinch of salt in a bowl. Leave to stand for 10 minutes, or until the onion has softened a little.

Tip the tin of chickpeas and its water into a small pan. Cook over a medium heat, until warmed through; drain well.

Add the chickpeas, peppers, extra-virgin oil and herbs to the bowl with the onion; toss to combine. Slice the chicken and serve with the chickpea salad.

Three healthy lunches

2. Spinach, pesto and goat's cheese frittata

fritata

To prep: 5 minutes

To Cook: 25 minutes

Serves: 6

Ingredients

  • 2 tbsp olive oil
  • 1 onion, finely sliced
  • 100g spinach
  • 6 eggs
  • 75g soft goat’s cheese, cut into small chunks
  • 2 tbsp basil pesto

Preparation

A classic grilled frittata that's perfect for vegetarians, it's packed full of flavoursome pesto and goat's cheese. It can be served warm from the pan or cold the next day, with a salad.

In a small, heatproof and non-stick frying pan, heat the olive oil and sauté the onions until very soft. Meanwhile preheat the grill to medium. When the onion is translucent, add the spinach gradually until wilted down and give everything a good stir.

In a bowl, whisk the eggs with a generous amount of salt and pepper (approximately 1 1/2tsp salt and 1 tsp pepper). Top the spinach mixture with small chunks of goats cheese.

Turn the heat to medium and gently pour in the eggs, making sure the mixture covers the pan evenly, cook for 5-6 minutes or until the sides have started to set.

Transfer the pan to the grill for about 5 minutes letting the frittata set, go golden and puff up slightly. Shake the pan gently to check for the set, if it still looks runny, return to the grill for 2-3 more minutes.

Remove from the grill and use a palette knife to release the sides. Slide the frittata onto a plate or board and serve in wedges.

 

3. Vegetable and feta pitta breads

pittabreadrecipe

To prep:  15 minutes

To Cook: 30 minutes

Serves:   4

Ingredients

  • 2 large pitta breads, halved
  • 50ml olive oil
  • 1 large red pepper, de-seeded and chopped
  • 1 large yellow pepper, de-seeded and chopped
  • 100g feta, diced
  • 1 medium courgette, de-seeded and diced
  • sprigs of basil, to garnish
  • salt
  • pepper

Preparation

Pre-heat the oven to 190°C.

Arrange all the vegetables in a roasting tray and drizzle with the olive oil. Season and roast for 15 minutes.

Remove from the oven and leave to cool for 10-15 minutes.

Once cool, spoon into a bowl and stir through the feta. Spoon into the pitta halves and garnish with sprigs of basil leaves before serving