Lunch

No Name Ingredients Method

1 Carrot and coriander 1 large onion, chopped 1. Put the onion in a large non-stick pan with the squash,
soup 80g peeled butternut squash, chopped carrots, stock and ground coriander. Bring to the boil over a
750g carrots, chopped high heat, turn the heat down to low and simmer for 20
1 litre hot vegetable stock minutes or until the vegetables are very soft.
1 tsp ground coriander 2. Add the beans to the soup and simmer for 2 minutes. Take off
60g canned cannellini beans, drained the heat, cool slightly, then pour into a food processor or
and rinsed liquidiser and whizz until smooth.
½ small pack fresh coriander, finely 3. Stir in the coriander and quark, season to taste and serve.
chopped
3 tbsp plain quark

2 Tuna Nicoise salad 200g green beans, trimmed 1. Blanch the green beans in a saucepan of lightly salted boiling
2 little gem lettuces, leaves separated water for 2-3 minutes, then drain and refresh under cold
100g each of red and yellow cherry running water. Drain and transfer to a large bowl with the
tomatoes, halved lettuce, cherry tomatoes and red onion.
1 red onion, thinly sliced 2. Break the tuna into bite-size pieces and add to the salad
2 x small cans tuna in spring water, ingredients along with the boiled egg halves.
drained 3. Whisk all the dressing ingredients together and season lightly.
4 eggs, boiled and halved Pour the dressing over the salad and toss gently to mix.
4. Cool, cover and chill until you're ready to eat.
Dressing:

4 tbsp fat-free vinaigrette

1 level tsp honey
Juice of 1 lemon
1 level tbsp wholegrain mustard
3 Crustless quiche 2 courgettes 1. Preheat your oven to 180°C/fan 160°C/gas 4.
2 red onions, halved and finely sliced 2. Coarsely grate the courgettes and place in a large sieve.
1 red chilli, deseeded and finely Press down to remove as much liquid as possible and set
chopped aside.
100g fat-free natural cottage cheese 3. Lightly spray a 20cm round, shallow non-stick baking dish with
6 large eggs low-calorie cooking spray and set aside.
1 tsp dried mixed herbs 4. Spray a large non-stick frying pan with low-calorie cooking
Low-calorie cooking spray spray and place over a medium heat. Add the onions,
Small handful of finely chopped mint courgettes and chilli and stir-fry for 10 minutes. Season lightly
and transfer to the prepared baking dish, spreading evenly
across the base. Spread the cottage cheese over the
vegetable mixture.
5. Beat the eggs in a large bowl, season lightly with freshly
ground black pepper and add the dried mixed herbs and mint.
Pour the egg mixture over the cottage cheese.
6. Place in the oven and cook for 30 minutes or until set and
golden. Remove from the oven and allow to rest for about 15
minutes before cutting into wedges.
7. This can be eaten warm or cold. If serving cold, cool, cover
and chill until ready to eat.

4 Jacket potato with 1 large baking potato, scrubbed 1. Prick the potato all over with a fork. Put in the microwave and
mixed beans and 415g can Heinz Five Beanz in Tomato cook on high for 10-15 minutes, or until cooked through,
salad Sauce (or other Free mixed beans in turning once halfway.
tomato sauce) 2. Meanwhile, heat the beans in a saucepan until piping hot.
Mixed salad, to serve 3. Put the potato on a plate, slice open and top with a generous
helping of the beans. Enjoy with lots of salad.

5 Pasta salad Cooled pasta with mozzarella, peppers,

spring onions, tomatos etc
6 Chicken and quinoa 200g dried quinoa 1. Cook the quinoa according to the pack instructions, then drain
salad 4 cooked skinless and boneless and set aside.
chicken breasts, roughly shredded 2. At the same time, put the chicken in a large salad bowl with
4 red apples, cored and cut into bite- the apples, celery, spinach and spring onions.
size pieces 3. Mix all of the dressing ingredients together in a bowl and pour
4 celery sticks, thinly sliced over the salad.
Small bag of baby spinach 4. Add the cooked quinoa and toss to mix well. Scatter over the
Bunch of spring onions, trimmed and eggs and fresh herbs to serve.
thinly sliced
2 hard-boiled eggs, finely chopped, to
serve
Small handful of fresh chives, finely
chopped
Small handful of fresh mint, finely
chopped

Dressing:

200g fat-free natural fromage frais

3 tbsp fat-free vinaigrette
2 tbsp roughly chopped bottled
gherkins
7 Falafel  2 slices wholemeal bread from a  Place the bread in a food processor and blitz until you
small 400g loaf, roughly torn have fine crumbs. Add the chickpeas, red pepper,
 2 x 400g cans chickpeas, cumin, egg, coriander, red chilli and chives to the
drained and rinsed breadcrumbs and blend again until fairly smooth.
 100g roasted red peppers in Transfer to a mixing bowl and season lightly.
brine from a jar, drained and  Spray a large non-stick frying pan with low-calorie
roughly chopped cooking spray and place over a medium-high heat.
 1 tsp ground cumin  Using a tablespoon, divide the mixture into 24 equal
 1 egg, beaten portions and, using your fingers, smooth into patties.
 2 tbsp finely chopped fresh Working in batches, place in the pan (spacing them
coriander apart) and cook for 2-3 minutes on each side or until
 1 red chilli, deseeded and finely lightly browned and cooked through.
chopped  Eat warm, or allow to cool (they will firm up as they
 25g fresh chives, finely chopped cool) then pack into an airtight container to take to your
 Low-calorie cooking spray picnic or lunch.
 