TROLLEY DASH
MEAL MATHS Three easy lunches you can make in advance
Harissa chicken and pink slaw flatbreads
Makes 6 Cost per serve £1·15
Mix 1 tbsp Harissa Paste with 1 tbsp olive oil and marinate 1 x 450g pack Diced Chicken Breast for 15 minutes. Thread onto 6 metal skewers. Cook under a hot grill for 12 minutes, turning halfway, until cooked through. The chicken can be chilled for 2 days. When ready to use, spoon 2 x 140g packs Pink Slaw into 6 Folded Flatbreads. Load the chicken into the breads and serve. Each flatbread contains Energy
Fat
Saturates
Sugars
Salt
973kJ 231kcal 12%
5g 7%
1g 4%
7g 8%
1·1g 19%
RECIPES LUCY NETHERTON PHOTOGRAPHY ADRIAN LAWRENCE FOOD STYLING BIANCA NICE PROP STYLING JENNY IGGLEDEN
of the reference intake. See page 114. Carbohydrate 24g Protein 22g Fibre 2g
Prawn ramen pots
DF
Divide 1 x 90g jar Ramen Paste between 4 x 750ml heatproof lidded jars, followed by 1 x 300g pack Rice Noodles, 1 x 320g pack Pepper Stir Fry and 1 x 150g pack King Prawns with Chilli and Coriander. Chill for up to 3 days. When ready to eat, cover the ingredients with boiling water, close the lids and leave for 5 minutes. Stir well before eating. Each pot contains Energy
Fat
Saturates
Sugars
Salt
1019kJ 243kcal 12%
5g 7%
<1g 3%
6g 7%
1·1g 19%
Makes 4 Cost per serve £1·99
of the reference intake. See page 114. Carbohydrate 37g Protein 10g Fibre 3g
Serves 2 Cost per serve £1·69
Smoky beetroot, goat’s cheese and quinoa salad
V
GF
Mix 1 x 180g pack Sweet & Smoky Shredded Beetroot and 1 x 250g pack Wholegrain Rice with Haricot Beans & Quinoa. Use a spoon to break up any clumps. Stir in 1 tbsp olive oil and season. Put in 2 containers; crumble over 80g Goat’s Cheese and 2 tbsp chopped Dill. Chill for up to 3 days. Each serving contains Energy
1889kJ 451kcal 23%
Fat
Saturates
Sugars
Salt
18g 7g 15g 0·5g 26% 36% 17% 8%
of the reference intake. See page 114. Carbohydrate 51g Protein 15g Fibre 11g
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