Quick Lunches

Healthy lunchtime recipes for when time is short

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Greek-style Roasted Mushrooms

PREP TIME – 15 MINS
COOK TIME – 15 MINS
SERVES 2

Ingredients

  • 4 large flat mushrooms
  • 2 ripe tomatoes (chopped)
  • 1/2 red onion (finely chopped)
  • 1 clove garlic (chopped)
  • 1 tsp olive oil
  • 50g reduced-fat feta cheese (crumbled)
  • 5 pitted black olives (halved)
  • 3 tbsps fresh parsley (chopped)

Method

Preheat the oven to 200°C/Gas Mark 6. Brush a little oil over each mushroom and place, stalk up, on a roasting tray.

In a mixing bowl blend the tomatoes, onion, garlic, cheese, olives and parsley – and season to taste. Place on top of the mushrooms and bake for 15 minutes or until the mushrooms are tender.

Serve immediately with a crisp salad.

Winter salad with cashews

SERVES 2

Ingredients

  • 75g peeled celeriac, coarsely grated
  • 50g raw unsalted cashew nuts
  • 1 tsp caraway seeds
  • 75g red cabbage, finely shredded
  • 1 handful fresh parsley, coarsely chopped
  • 1 tbsp The Food Doctor herb boost seed mix, or use ¼ tsp fennel seeds mixed with 1 tbsp mixed pumpkin and sunflower seeds

For the dressing:

  • 3 tbsp natural low-fat yoghurt
  • 2 tbsp lemon juice
  • 1 garlic clove, crushed
  • Freshly ground black pepper

Method

Put the celeriac in a bowl. Mix the dressing and add it to the bowl. Leave it to one side.

Dry-roast the cashews in a dry frying pan and toss frequently to prevent burning. Repeat with the caraway seeds until they pop – it will take just a few seconds.

Combine the cashews and caraway seeds with the celeriac, mixing well. Gently stir in the red cabbage and the fresh parsley. Serve topped with the seed mix.

You can also serve the salad with grilled haloumi cheese on top.

Smoked Mackerel Pate on Wholegrain Toast

PREP TIME – 15 MINS
COOK TIME – 3 MINS
SERVES 4

Ingredients

  • 180g smoked mackerel fillets
  • 100g low-fat crème fraiche or fat-free fromage
    frais or low-fat natural yoghurt
  • Handful fresh parsley, finely chopped
  • 1 tsp lemon juice
  • Ground black pepper
  • Wholegrain or rye bread

Method

Remove skin and any bones from mackerel and break into rough pieces.

Put all ingredients into a food processor or hand blender and blitz for a few seconds. Alternatively, add the ingredients into a large bowl and mash with a fork until evenly mixed. If the mixture is too stiff add a little
more lemon juice.

Serving suggestions:
Serve on wholegrain toast or rye bread. Use as a dip with raw vegetables, such as celery, carrot, cucumber and pepper, cut into sticks. Use as an open-sandwich spread with plenty of salad, such as lettuce and cucumber.

Chick-pea Burgers with Stir-fry Veg

Photo courtesy of Piet Johnson - piet.co.uk

PREP TIME – 10 MINS
COOK TIME – 10 MINS
SERVES 2

Ingredients

  • 400g can chick-peas, drained and rinsed
  • 1 small onion, chopped
  • 1 carrot, finely grated
  • 2 tbsps mixed seeds
  • 1 tbsp olive oil
  • 1/2 tsp ground cumin
  • A dash of soy sauce

For the stir-fry:

  • 300g raw vegetables per person, chopped or 1 packet ready-prepared stir-fry vegetables

Method

Mash the burger ingredients with a potato masher in a bowl, or put them in a mixer and blend into a paste. Form into four burgers.

Heat the oil in a frying pan and cook over a medium heat until lightly browned on both sides.

Serve with the stir-fry vegetables which have been cooked for a couple of minutes only in a little water or lemon juice.

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