Healthy Spring Lunch Recipes

by Lauren James on October 28, 2013

Pasta & Vegetable Frittata                                                                                    Makes 18

1 cup wholemeal spiral pasta

1.5 cups corn kernels

1.5 cups frozen peas

1 small red capsicum, finely diced

1 small carrot, grated

1 cup grated reduced fat cheddar cheese

10 eggs, lightly whisked

1 cup low fat milk

9 cherry tomatoes, halved, for garnish

  1. Cook pasta in a large saucepan of foiling water, following cooking times on packet.  Drain and refresh in cold water.
  2. Combine pasta, corn, peas, capsicum, carrot and half the cheese in a large bowl.
  3. Spoon mixture into 3 lightly greased 6 hole non-stick muffin tins.
  4. Whisk together the eggs & milk in a jug and pour over pasta mix.  Sprinkle with remaining cheese.  Top each muffin with a halved cherry tomato.
  5. Bake in a moderate oven, 180 degrees, or until golden brown.  Cool to cool for 10 mins and then turn onto a cooling rack.

 

Light Summer Slaw                                                                                                            Serves 6

¼ cabbage

2 medium carrots, grated

2 sticks celery, finely chopped

½ red capsicum, finely chopped

¼ cup mixed seeds (e.g. sunflower, seasame, pumpkin, poppy seeds)

Dressing

2 tblsp lemon juice

2 tblsp light olive oil

½ tsp salt

  1. Finely slice cabbage and combine with other salad ingredients
  2. Combine dressing ingredients and toss through coleslaw just before serving

 

Roasted beetroot, feta and rocket salad                                                            Serves 8           

3 small beetroot

2 tblsp olive oil

500g sweet potato, peeled and diced

200g rocket

½ cup coarsely chopped macadamia nuts

100g reduced fat feta, crumbled

Dressing

1.5 tblsp macadamia or olive oil

1.5 tblsp light olive oil

2 tblsp lemon juice

  1. Remove stem and leaves from beetroot and quarter unpeeled beetroot
  2. Toss beetroot in half the oil and place on a lined baking tray and bake at 190 degrees for 15 mins
  3. Toss sweet potato in remaining oil, place on baking tray with beetroot and continue to bake for a further 30 mins or until vegetables are tender
  4. When beetroot is cool enough to handle, peel
  5. Toss rocket, beetroot, sweet potato, macadamia nuts and feta together in a large bowl
  6. Combine dressing ingredients and gently fold through salad

 

 

Leave a Comment

Previous post:

Next post: