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The Hungry Lunchbox

Chicken gyrosChicken Gyros

Pack your pitta with peppers, meat and tzatziki for a low-calorie lunch option. Plate up your chicken/lamb sandwich in 15 minutes and enjoy 3 of your five a day!

Prep time: 10 mins
Cooking time: 10 mins
Serves: 2
Approx cost per serving: £2.75

Ingredients
* 1 large skinless chicken breast
* rapeseed oil, for brushing
* small garlic clove, crushed
* half tsp dried oregano
* 2 tbsp Greek yoghurt
* 10cm piece cucumber, grated, excess juice squeezed out
* 2 tbsp chopped mint, plus a few leaves to serve
* 2 wholemeal pitta breads
* 2 red or yellow tomatoes, sliced
* 1 red pepper from a jar (not in oil), deseeded and sliced

Method
Step 1: Cut the chicken breast in half lengthways, then cover with cling film and bash with a rolling pin to flatten it. Brush with some oil, then cover with the garlic, oregano and some pepper. Heat a non-stick frying pan and cook the chicken for a few mins each side. Meanwhile, mix the yoghurt, cucumber and mint to make tzatziki.

Step 2: Cut the tops from the pittas along their longest side and stuff with the chicken, tomato, pepper and tzatziki. Poke in a few mint leaves to serve. If taking to the office for lunch, pack the tzatziki in a separate pot and add just before eating to prevent the pitta going soggy before lunchtime.

Kcal

Fat

Saturates

Carbs

Sugars

Fibre

Protein

Salt

352

9g

4g

34g

6g

6g

31g

1.4g

 

 

jerk chickenJerk Chicken in Mango Bowl

Sports on the timetable? This fruity salad with lentil and spiced chicken will release slow zest for a tiring session of physical activity and keep you energised!

Prep time: 15 mins
Cooking time: 15 mins
Serves: 2
Approx cost per serving: £4.50

Ingredients
* 2 chicken breasts, cut into strips
* 2 tbsp jerk paste
* 1 tbsp olive oil
* 250g ready to eat lentils
* 4 spring onions, finely sliced
* half small bunch coriander, leaves only
* 1 mango, cubed
* 1 lime, cut into wedges
* 8 tbsp natural yoghurt
* 4 tbsp mango chutney

Method
Step 1: The night before, heat oven to 200C/180C fan/gas 6. Put the chicken in a roasting tin and rub with the jerk paste, olive oil and a little seasoning. Bake for 15 mins until it is cooked, then leave to cool.

Step 2: Build each bowl by putting half the lentils, chicken, spring onions, chilli, coriander and mango in each, with lime wedges at the side. Put yoghurt in a separate pot with the mango chutney swirled through. Coat in the yoghurt dressing just before eating.

Kcal

Fat

Saturates

Carbs

Sugars

Fibre

Protein

Salt

660

18g

5g

66g

39g

11g

54g

2.0g

 

 

sweet chilli prawnSweet Chilli Prawn in Noodle Salad

Not only does the dish opens palates to utter deliciousness, it is also packed with nourishment and flavours.

Prep time: 15 mins
Cooking time: 15 mins
Serves: 2
Approx cost per serving: £2.00

Ingredients
* 3 nests medium egg noodles
* half large cucumber
* bunch spring onions, finely sliced
* 100g cherry tomato, halved
* 1 green chilli, deseeded, finely chopped
* 200g cooked king prawns, defrosted if frozen
* zest and juice 2 limes
* 4 tbsp sweet chilli sauce 
* 100g baby spinach leaves
* 25g roasted cashew

Method
Step 1: Boil the noodles for 4 mins, then drain. Cool under running water, then drain again. Put into a large bowl, then using scissors, cut into shorter lengths.

Step 2: Halve cucumber lengthways, then scoop out the seeds. Slice into halfmoons and add to the noodles with the onions, tomatoes, chilli and prawns.

Step 3: Mix the lime zest, juice and chilli sauce to make a dressing and fold through noodles. Put a handful of spinach onto each serving plate, top with the noodles and cashews.

Kcal

Fat

Saturates

Carbs

Sugars

Fibre

Protein

Salt

660

18g

5g

66g

39g

11g

54g

2.0g

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