HEALTHY LUNCH­BOX

Whether you’re go­ing on a day trip, tak­ing lunch to work or plan­ning lunch for the kids, give your lunch­box a lift with our fresh ideas

Easy Cook - - CONTENTS -

Fresh ideas for kids and adults

Tuna kedgeree

Serves 2 Prep 10 mins Cook 20 mins £1.86 a por­tion 592 kcals, 19g fat, 4g sat. fat, 2g su­gar

2 eggs 1 tbsp ko­rma curry paste 4 spring onions, sliced 140g rice 425ml low-sodium veg­etable stock 100g frozen peas 225g jar tuna, drained ½ small bunch pars­ley, chopped

1 Hard boil the eggs. Drain, peel and quar­ter them, then set aside. Heat the curry paste in a medium-sized pan for 30 secs, then add the spring onions and cook for 1 min. Throw in the rice and stir to coat in the curry paste, then add the veg­etable stock. Bring to a sim­mer, then cover and cook for 15 mins un­til all the stock is ab­sorbed and the rice is ten­der.

Add the peas for the fi­nal 2 mins of cook­ing. Take off the heat and flake in the tuna and pars­ley. Serve warm with the eggs on top or cool rapidly in con­tain­ers and put in the fridge for later.

Prawn cock­tail sand­wich

Serves 2 Prep 5 mins No Cook £1.44 a por­tion 303 kcals, 3g fat, 1g sat. fat, 4g su­gar

2 tbsp 0% Greek yo­gurt 1 tsp tomato ketchup squeeze le­mon juice 200g small cooked prawns ½ Lit­tle Gem lettuce 4 slices of whole­meal bread

Mix the Greek yo­gurt with the ketchup, le­mon juice and a lit­tle sea­son­ing. Stir in the prawns. Roughly shred the lettuce, then scat­ter over 2 slices of the bread. Top each slice with the prawn mix, then sand­wich with re­main­ing bread. Cut into tri­an­gles, then wrap up.

Pep­per & pasta salad

Serves 2 Prep 10 mins Cook 15 mins 81p a por­tion 317 kcals, 6g fat, 1g sat. fat, 9g su­gar

140g whole­wheat pasta 1 tsp olive oil ½ yel­low pep­per, diced ½ red pep­per, diced 1 tbsp pesto 100g cherry toma­toes, halved

Cook pasta fol­low­ing pack in­struc­tions. Mean­while, heat the oil in a fry­ing pan, then fry pep­pers for 10 mins. Drain the pasta, then toss with cooked pep­pers, pesto and cherry toma­toes. Leave to cool be­fore putting into con­tain­ers.

Chicken drum­sticks with rice salad

Serves 2 Prep 15 mins Cook 45 mins £1.20 a por­tion 483 kcals, 11g fat, 3g sat. fat, 2g su­gar

1 tbsp plain flour 1 egg, beaten 1 slice crusty brown bread 1 tsp pa­prika 4 skin­less chicken drum­sticks 85g rice 50g frozen sweet­corn 50g frozen peas 1 tbsp low-fat may­on­naise

1 Heat oven to 180C/160C fan/gas 4. Put the flour onto a plate and the beaten egg in a bowl. Whizz the bread with the pa­prika to crumbs in a food pro­ces­sor and put on a plate. Dust the chicken with the flour, then dip into the egg and coat in the bread­crumbs. Place on a bak­ing tray and cook for 45 mins or un­til cooked through and golden, then al­low to cool.

2 Mean­while, cook the rice fol­low­ing the pack in­struc­tions, then with 2 mins to go, stir in the sweet­corn and peas. Drain, run un­der cold wa­ter to cool, then drain again, and stir in the may­on­naise. Wrap the cooled chicken in foil and pack the rice in a plas­tic tub.

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