400 Calorie Lunches

These may hold a few surprises – so little yet so much … or vice versa.

Guacamole & Pita

  • 2 tbsp guacamole with 1 wholemeal pita,85g rocket and 1 tbsp olive oil / vinegar dressing.

Salad

  • Salad leaves, a few cherry tomatoes, 1/2 sliced avocado, 50g goat’s cheese, 1 tbsp pistachios and a drizzle of olive oil.

Year: 2008 Month: 07 Page: 165-184Chickpea & Chorizo Salad

  • 3tbsp red wine vinegar
  • 2tbsp extra virgin olive oil
  • 1 garlic clove, crushed
  • Zest and juice of 1 lemon
  • 1½ x 400g tin chickpeas, drained and rinsed
  • 125g (4oz) chorizo, skinned and diced
  • ½ red onion, finely sliced
  • 1 large red pepper, finely sliced
  • ¼ cucumber, deseeded and diced
  • 3tbsp each roughly chopped mint, flat-leafed parsley and coriander

Mix together the vinegar, oil, garlic, lemon zest and juice in a large bowl. Add the chickpeas, chorizo, onion, pepper and cucumber. Season, toss everything together, then add the herbs. Toss lightly again and serve.

Year: 2005 Month: 06 Page: 204Roasted Tomato Salad

  • 900g (2lb) plum tomatoes, halved
  • 2 garlic cloves, sliced
  • 5tbsp extra virgin olive oil
  • 1 red chilli, finely chopped
  • 2tbsp balsamic vinegar
  • 3 ripe but firm avocados, peeled, stoned and thickly sliced
  1. Preheat the oven to 200°C (180°C fan) mark 6. Put the tomatoes into a shallow roasting tin, cut side up. Season, scatter with garlic and drizzle over 2tbsp olive oil. Roast for 40 45min.
  2. Meanwhile, make the salad dressing. Mix together remaining oil, chilli and balsamic vinegar in a large bowl.
  3. Transfer tomatoes and any cooking juices to a large serving platter and leave to cool. Add avocado to the dressing and toss to coat. Spoon over tomatoes.

Year: 2012 Month: 08 Page: 148Deluxe Fig & Ham Salad

  • 200g (7oz) fine green beans, ends trimmed
  • 3tbsp extra virgin olive oil
  • 4 slices white sourdough bread, cut into large cubes
  • 4 Little Gem lettuces, quartered lengthways
  • 85g pack Parma ham
  • 4 figs, quartered
  • 1tsp Dijon mustard
  • ½tbsp cider or white wine vinegar
  1. Bring a small pan of water to the boil and cook the beans for 4min or until tender. Drain and leave in a colander to steam dry until needed.
  2. Heat 1tbsp oil in a large frying pan and fry bread cubes, tossing frequently, until golden and crisp. Season with salt and set aside to cool.
  3. Arrange lettuce quarters cut-side-up on a large platter. Roughly rip the Parma ham slices in half lengthways and weave among the lettuce quarters. Dot over the figs, beans and toasted bread cubes.
  4. In a small jug, mix together the Dijon mustard, vinegar, remaining oil and some seasoning. Drizzle over the salad and serve.

Chicken & Feta Frittata (with leftover chicken)

  • ½tbsp olive oil
  • 1 medium red onion, sliced
  • 1 red pepper, deseeded and sliced
  • 100g (3½oz) baby spinach
  • 225g (8oz) cooked skinless chicken, cut into bite-sized chunks
  • 2tbsp roughly chopped fresh basil
  • 6 large eggs, beaten and seasoned
  • 100g (3½oz) feta
  1. Heat the oil in an ovenproof 20.5cm (8in) frying pan. Gently fry the onion and pepper for 10min until softened.
  2. Preheat grill to medium. Add spinach to onion mixture and leave to wilt for 30sec. Add chicken and basil, then pour over the eggs. Cook over a low heat for 8-10min until just set.
  3. Crumble feta on top, then grill until cooked through. Cut into wedges. Serve hot or at room temperature.

Year: 2012 Month: 02 Page: 152White Bean Salad

  • ½tbsp red wine vinegar
  • 2tbsp extra virgin olive oil
  • ½ red cabbage
  • 2 courgettes
  • 410g tin cannellini beans, drained and rinsed
  • ½ red onion, finely chopped
  • 100g (3½oz) stale unsliced bread, torn into small chunks
  • 125g ball low-fat mozzarella, torn into small pieces
  • Handful basil leaves, chopped
  1. In a small bowl, whisk the red wine vinegar and olive oil together with plenty of seasoning and a splash of water to make the dressing.
  2. Cut out and discard the tough core from the cabbage, then finely shred the leaves and put into a large serving bowl. Peel the courgettes into ribbons, using a y-shaped peeler, and add to the cabbage bowl. Add the remaining ingredients and dressing, and toss well to combine. Serve.

All recipes, information and pictures from http://www.goodhousekeeping.co.uk/

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