QUICK & HEALTHY LUNCHES

QUICK LENTIL TOMATO SAUCE WITH ZUCCHINI NOODLES

Heat 2 tsp extra virgin olive oil in a small non-stick frying pan over medium-high heat. Add ½ small very finely chopped brown onion, 1 clove crushed garlic, ½ x 400g can no-added-salt chopped tomatoes, ½ can water, ½ x 420g can noadded-salt brown lentils, rinsed and drained. Simmer for 15 minutes. Season with pepper and stir in chopped parsley. Serve over 1 zucchini, made into spirals and steamed. Serves 1.

PER SERVE 1290kJ (309Cal), protein 16g, total fat 11g (sat. fat 2g), carbs 35g, fibre 11g, sodium 37mg • Carb exchanges 2½ • GI estimate low • Gluten free

PUMPKIN, WALNUT AND CHICKEN SALAD

Heat up 80g leftover roasted or steamed pumpkin and toss with 1 cup rocket or baby spinach leaves, 50g cooked shredded chicken breast, 1 x 125g can no-added-salt four bean mix, rinsed and drained, 1/4 chopped red capsicum and 1 tbsp toasted walnuts. Drizzle with a little balsamic vinegar or lemon juice and serve. Serves 1.

PER SERVE 1340kJ (321Cal), protein 27g, total fat 10g (sat. fat 1g), carbs 24g, fibre 10g, sodium 62mg • Carb exchanges 1½

• GI estimate low

• Gluten free

• Lower carb

PUMPKIN AND CHICKPEA SOUP

Heat 1 x 535g can Heinz Creamy Pumpkin Soup and a 420g can no-added-salt chickpeas, rinsed and drained, in a small saucepan over medium heat. Sprinkle with a little chopped flat-leaf parsley and a pinch of chilli flakes. Serves 2. PER SERVE 1030kJ (246Cal), protein 12g, total fat 3g (sat. fat 2g), carbs 36g, fibre 9g, sodium 623mg • Carb exchanges 2½

• GI estimate low

• Gluten free