Health

3 Easy-Pack Lunches for Work

No time? No worries. Here are 3 of our favourite healthy lunches for that all important midday break.


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Southwest Chicken Fajita Mason Jar Salad

Whilst the mason jar might be the trendy way to transport this peppy southern meal, regular tuppaware will do the treat too.

WHAT YOU'LL NEED:

4 boneless, skinless chicken breasts (about 600g)
2 red bell peppers, sliced
1 yellow onion, sliced
2 zucchini, sliced
1 tablespoon olive oil
1 tablespoon fajita seasoning blend (no added sodium)
1/2 teaspoon salt
2 medium roasted sweet potatoes*
3 cups greens of choice (we use a Coles/Woolworth pre-mix salad)

Optional Add-Ins:
Avocado
Cheese
Corriander
Sour cream
Lime juice

HOW TO MAKE IT:

Preheat oven to 220 degrees C. Add the prepared vegetables and chicken to a large baking sheet pan. Drizzle the oil and seasoning over the mixture, and then stir to coat. Bake uncovered for 20 to 25 minutes or until chicken is cooked through.

To assemble: Put in the fajita mixture, sweet potatoes, and greens in that order. If you choose to add the optional ingredients, place them on top of the greens the day you plan to eat the salad. These jars will keep for 3 to 5 days.

* Roast the sweet potatoes in advance to enjoy as a snack throughout the week and to add to this salad. Or roast them together with the vegetables and chicken. Simply add an extra teaspoon of both oil and seasoning.

Check out more recipes like this on: The Food Network Blog



RAINBOW POWER SALAD WITH ROASTED CHICKPEAS

For all the Vegans out there.

WHAT YOU'LL NEED:

3 large carrots (grab a few different colours to liven things up)
1 medium zucchini
1/4 cup fresh basil
1 can chickpeas, rinsed and drained
1 tablespoon olive oil
1 teaspoon chili powder
½ teaspoon cumin
generous sprinkling of salt and pepper

The Sauce:
1 avocado
1 cup packed parsley and corriander leaves (combined)
1 jalapeño, ribs and seeds removed
2 cloves garlic
juice of one lime (or two - get lots of limey goodness in there!)
½ cup water
½ cup olive oil
1 teaspoon salt
½ cup pistachios (you can sub other nuts - see notes)
Throw everything except the pistachios in the food processor and pulse until incorporated. Add pistachios and pulse a few more times until smooth (or chunky, depending on your preference).

HOW TO MAKE IT:

Preheat the oven to 200 degrees C. Pat the chickpeas dry with paper towels and toss with the olive oil, chilli powder, cumin, and salt and pepper. Arrange in a single layer on a baking sheet and bake for 30-40 minutes, stirring or shaking the pan every once in a while to prevent over browning. The chickpeas are done when they are crispy and golden brown.
Shred the vegetables into very thin ribbons or slices using a grater, peeler, mandolin, or spiralizer. It's sort of up to you how you want the shape of the vegetables to be. After shredding, press the zucchini lightly with paper towels to remove excess moisture. Toss the vegetables with the basil and set aside.
Toss the vegetables with a scoop of Magic Green Sauce - start out with about ½ cup and add more if needed. Add the roasted chickpeas and toss gently to combine. Arrange the salad into bowls and serve immediately.

Keep it fresh: Pack your sauce and salad separately and only add the sauce until you're ready to eat up. 

Check out more recipes like this on: Pinch of Yum
 



HOMEMADE MINESTRONE...FREEZABLE

Make it in bulk. Stick it in the freezer. Hey presto! 2 months worth of winter-warming soup.

WHAT YOU'LL NEED:
1 onion, finely chopped
3 leeks, white parts only, chopped
2 celery stalks, finely stalked
3 carrots, finely chopped
400g can cannellini beans, drained and rinsed
400g tin chopped tomatoes
4 cups vegetable stock
60g small pasta shapes 
4 tbsp finely chopped fresh flat-leaf parsley
40g freshly grated Parmesan 
1/2 tbsp caster sugar
Olive oil to fry as needed
Salt and pepper to season

HOW TO MAKE IT:

Heat 2 tbsp of olive oil in a large saucepan. Add the onion, leeks and caster sugar and fry over medium-low heat for 5 minutes.
Add the celery and carrots and continue to fry, stirring occasionally for a further 5 minutes.
Stir in the beans, chopped tomatoes and stock. Season with salt and pepper and bring to the boil.
Reduce the heat, partly cover the pot with a lid and simmer for 25 minutes.
Add your pasta and simmer for whatever the recommended cooking time is. If the liquid has reduced too much you may need to add some hot water.
Stir in the parsley and half the Parmesan and check the seasoning.
Serve hot, topped with the rest of the cheese and some croutons if you like.

Freeze it: Fill a couple of silicone muffin moulds with cooled soup and freeze them, uncovered. Once the soup is frozen, pop the soup cubes out of the muffin mould and put in a freezer bag. Seal the bag, trying to get most of the air out, and use the soup within 6-8 weeks. When you defrost the soup you may need to add little water if it's too thick.

Check out more recipes like this on: Super Golden Bakes