Quick and easy recipes for a meal to keep you going until dinner

PLOUGHMAN’S LUNCHBOX

Cut a 40g chunk of reduced-fat cheddar and 1 small apple into wedges. Place 2 Little Gem lettuce leaves in a container, then spoon 1 Tbsp tomato chutney into one leaf and use the other leaf to hold a salad made of 1 small grated carrot, 3 cherry tomatoes and 1 Tbsp trimmed

snow pea sprouts. Serve with a selection of crackers, if you like. Serves 1 (as a light meal). PER SERVE 1220kJ, protein 13g, total fat 10g (sat. fat 6g), carbs 32g, fibre 8g, sodium 430mg • Carb exchanges 2• GI estimate low

SWEET POTATO & CHICKPEA SOUP

Heat 1 Tbsp olive oil in a small saucepan; soften 1 finely diced brown onion for 3 minutes. Add 2 sliced cloves garlic, cook for 3 minutes. Add

1 tsp each ground cumin and ground coriander and cook for 1 minute. Add 1 (400g) orange sweet potato, cut into 1cm cubes.

Fry for 2 minutes. Pour over

400ml boiling water and

200ml salt-reduced hot vegetable stock. Simmer for 10 minutes until potato is tender. Add 2 x 125g cans drained chickpeas. Heat through before whizzing with a hand held blender until smooth. Stir in 1 Tbsp light sour cream and 50ml skim milk. Pour into a thermos. Serves 2 (as a light meal). PER SERVE 1260kJ, protein 10g, total fat 14g (sat. fat 3g), carbs 30g, fibre 9g, sodium 484mg

• Carb exchanges 2

• GI estimate low

MINI HAM ROLLS LC

Mix 1 Tbsp 97% fatfree mayonnaise with 1 tsp each wholegrain mustard and honey. Split 2 small wholemeal dinner rolls in half and spread each side with the mayo mix. Stuff each roll with 2-3 slices cucumber, 1 Baby Gem lettuce leaf and 1 slice ham. Serves 2 (as a light meal).

PER SERVE 660kJ, protein 9g, total fat 2g (sat. fat 0g), carbs 24g, fibre 3g, sodium 431mg • Carb exchanges 1½

• GI estimate medium • Lower carb

VERY EASY PASTA SALAD

Cook 85g dried wholemeal pasta in a small saucepan of boiling water, adding 3 Tbsp each frozen peas and frozen corn for the final minute. Drain and rinse in cold water. Mix 1 Tbsp each low-fat natural yoghurt and 97% fat-free balsamic dressing, with 1 tsp 97% fat-free mayonnaise.

Pour onto the pasta, then stir in 2 Tbsp chopped basil and 6 quartered cherry tomatoes. Serves 2 (as a light meal).

PER SERVE 893kJ, protein 8g, total

fat 2g (sat. fat 0g), carbs 37g, fibre 7g, sodium 218mg • Carb exchanges 2½

• GI estimate low

CHICKEN GUACAMOLE WRAP LC

Take 1 tortilla wrap and spread 1½ Tbsp mashed avocado mixed with 1 tsp fresh lemon juice, down the middle. Lay 40g shredded chicken breast and ¼ sliced red capsicum on top. Sprinkle with 20g reduced-fat grated cheddar

cheese and roll up tightly. Wrap in greaseproof or baking paper and tie with string, or roll tightly in plastic wrap.

Serves 1 (as a light meal). PER SERVE 1360kJ, protein 20g, total fat 16g (sat. fat 5g), carbs 23g, fibre 2g, sodium 370mg

• Carb exchanges 1½

• GI estimate low • Lower carb