By the time Sunday rolls around, the couch and movies seem way more interesting than slaving in the kitchen for hours, just to prepare lunch boxes for the upcoming week. If you give in, you know, and we know where you going to end up: pizza, pasta, muffin cuffs!
But fear not, we’ve got you covered. Here are three easy-peasy lunches that are prepared in no time, can be eaten even on day 2 and have 500 calories, or less.
CHICKEN AND CABBAGE SALAD
Why? Because a portion comes to 575kJ and with 35 minutes cooking time you can easily prepare this filling midday meal the day prior. The crunchy chicken salad has 4g of fat, 17g of protein and therefore is good for you!
What you need:
For the dressing:
Step 1 To make the dressing, combine the lime juice, palm sugar, fish sauce, vinegar, shallot, chilli and garlic in a screw-top jar. Shake until well combined
Step 2 Place the chicken in a large frying pan and cover with cold water. Season with salt and pepper. Place over high heat and bring to a simmer. Reduce heat to low and simmer for 10 minutes or until chicken is just cooked through. Remove from heat and set aside in pan for 15 minutes to cool. Use a slotted spoon to transfer the chicken to a heatproof bowl. Cover with plastic wrap and place in fridge for 2 hours to chill.
Step 3 Finely shred the chicken with the grain and place in a large bowl. Add the cabbage, bean sprouts, carrot, mint, coriander and half the peanuts.
Step 4 Drizzle over the dressing and toss to combine. Place in a serving bowl and sprinkle with the remaining peanuts to serve.
TUNA AND HUMMUS WRAPS
Why? Because tuna. And because hummus. And, it’ll take you 10 minutes to throw something together that will fill you up and satisfy your stomach for a couple of hours. 1903kJ, 14g total fat and 31g protein – boom!
What you need:
Step 1 Place the wraps on a clean work surface. Spread hummus evenly over each wrap. Top with tuna, cucumber, spinach and tomatoes. Sprinkle with mint and parsley. Roll to enclose filling. Cut each wrap in half and serve immediately.
BEEF AND BLACK BEAN STIR-FRY
Why? Because rice with a delicious, thick sauce is always a good idea and because it’s super easy to do. Especially when you’re happy to eat the same stuff a couple of days in a row, then this is for you! 20 minutes of prepping, 10 minutes of cooking, 1910kJ per serve with 11g of fat and 36g of protein. Yum, yum!
What you need:
- 2 teaspoons cornflour
Step 1 Combine the cornflour, half the soy sauce and half the sherry in a bowl. Add the beef and stir to coat. Set aside for 10 minutes to marinate.
Step 2 Meanwhile, combine the stock, black bean sauce, sugar, sesame oil, and remaining soy sauce and sherry in a bowl.
Step 3 Heat 2 teaspoons peanut oil in a wok over high heat until just smoking. Stir-fry half the beef for 2 minutes or until browned. Transfer to a plate. Repeat with 2 teaspoons of remaining peanut oil and remaining beef, reheating the wok between batches. Heat remaining peanut oil in wok. Stir-fry the onion and capsicum for 3 minutes or until tender. Add ginger and garlic. Stir-fry for 30 seconds or until aromatic. Add the beef and stock mixture. Stir-fry for 2 minutes or until sauce thickens. Divide the rice and stir-fry among serving bowls. Top with shallot.
All recipes can be found on taste.com.au