LUNCH­BOX

SAND­WICHES NOT CUT­TING IT ANY­MORE? EN­TICE THEM WITH OUR DE­LI­CIOUS ZUC­CHINI SLICE, RICE AND PASTA SAL­ADS, TUNA CAE­SAR WRAP, CHEESE­BURGER SUB AND TERIYAKI CHICKEN SUSHI!

Super Food Ideas - - THIS MONTH LUNCHBOX -

MAC ’N’ CHEESE ZUC­CHINI SLICE SERVES 12 PREP 20 MIN­UTES COOK 45 MIN­UTES

1 cup dried mac­a­roni pasta 1 ta­ble­spoon ex­tra vir­gin olive oil 1 small brown onion, finely chopped 2 gar­lic cloves, finely chopped 3 tea­spoons fresh thyme leaves 125g mid­dle ba­con rash­ers, trimmed, chopped 2 zuc­chini, coarsely grated 200g or­ange sweet potato, un­peeled, coarsely grated ¹⁄³ cup self-rais­ing flour 4 eggs, lightly beaten ½ cup grated light tasty cheese

1 Pre­heat oven to 180°C/160°C fan-forced. Grease a 6cm-deep, 20cm (base) square cake pan. Line base and sides with bak­ing pa­per, ex­tend­ing pa­per 2cm above edges on all sides. 2 Cook pasta fol­low­ing packet direc­tions, un­til ten­der. Drain. Re­fresh un­der cold wa­ter. Drain well. 3 Mean­while, heat oil in a medium fry­ing pan over medium-high heat. Add onion, gar­lic, thyme and ba­con. Cook, stir­ring, for 5 min­utes or un­til onion soft­ens. Add zuc­chini and sweet potato. Cook, stir­ring, for 5 min­utes or un­til sweet potato soft­ens. Trans­fer to a large bowl. 4 Add pasta, flour, eggs and half the cheese to veg­etable mix­ture. Sea­son with salt and pep­per. Stir to com­bine. Pour mix­ture into pre­pared pan. Sprin­kle with re­main­ing cheese. Bake for 30 to 35 min­utes or un­til golden and firm. Cool in pan. Serve. Cut into squares. Store in a lunch­box or wrap tightly in bak­ing pa­per and place in an in­su­lated bag. Re­frig­er­ate. Trans­port with an ice brick. NU­TRI­TION: (per serve) 523kj; 4.3g fat; 1.3g sat fat; 7.4g pro­tein; 13.1g carbs; 2g fi­bre; 78mg chol; 217mg sodium.

TUNA CAE­SAR SALAD WRAPS MAKES 4 PREP 10 MIN­UTES

½ cup 99% fat-free Cae­sar dress­ing 1 ta­ble­spoon chopped fresh flat-leaf pars­ley leaves 4 whole­grain wraps 1 baby cos let­tuce, trimmed, roughly chopped 1 av­o­cado, thickly sliced 2 hard-boiled eggs, quar­tered 2 x 185g cans tuna in spring­wa­ter, drained, flaked ¼ cup shaved parme­san

1 Com­bine dress­ing and pars­ley in a bowl. 2 Place wraps on a flat sur­face. Top with let­tuce, av­o­cado, egg, tuna and parme­san. Driz­zle with dress­ing mix­ture. Fold wraps to en­close fill­ing. Serve. Wrap tightly in bak­ing pa­per. Store in a lunch­box or in­su­lated bag. Re­frig­er­ate. Trans­port with an ice brick. NU­TRI­TION: (per wrap) 1620kj; 17.9g fat; 5.8g sat fat; 65.8g pro­tein; 27.1g carbs; 4.8g fi­bre; 148mg chol; 871mg sodium.

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