Be food smart at work
Prepare 3 healthy lunch box dishes that will invigorate you mid-shift.
There’s nothing less likely to sustain you in the middle of a long, busy shift than a limp service station sandwich or a cheap sausage roll. Neither will give your mind or body what you need to perform at your best, so a little food preparation is a simple, effective solution. Your wellbeing is undoubtedly linked to the quality of care you provide, and recognising this is an important step in caring for yourself while at work.
Quick and easy to prepare, these lunch box recipes provide a range of nutrients that will boost your energy and help your mind to stay at its sharpest by providing a balance of carbohydrates, fats and protein.
Spicy Peri-Peri Quinoa
Cook: 20 minutes
- 4 skinless chicken breasts, cut into bite-size pieces
- 1 tbsp Peri-Peri seasoning
- 100g quinoa
- 600ml hot chicken stock
- 100g dried cranberries
- 125g ready to use puy lentils
- 1 tbsp olive oil
- 2 red onions, cut into thin wedges
- 1 bunch of spring onions, chopped
- Small bunch of basil
- Toss the chicken in the Peri-Peri seasoning and bake for 20 minutes until the chicken is cooked. Set aside. Cook the quinoa in the chicken stock for 15 mins until tender, add the cranberries and lentils and cook for a further 5 mins. Drain and add to the chicken.
- While the quinoa is cooking, fry off the onions in the olive oil until softened. Add to the chicken and quinoa mix, stir and add the basil. Allow to cool before boxing up.
Quinoa is high in protein, iron and fibre and is naturally gluten-free.
- kcal 386
- fat 7g
- saturates 1g
- carbs 35g
- sugars 15g
- fibre 5g
- protein 47g
- salt 1g
Chilli Bean wraps
Cook: 16 minutes
- 1 small onion, sliced
- 1 tbsp vegetable oil
- 400g can mixed beans, drained and rinsed
- 400g chopped tomatoes
- 30g fajita seasoning or similar
- 8 soft tortilla wraps
- Grated cheese
- Handful chopped coriander or parsley
- Gently fry onions for 5 minutes to soften. Tip in the beans, tomatoes and fajita seasoning stirring occasionally, and cook for around 10 mins.
- Take a large spoonful of the mix and spoon along the centre of each wrap. Top with cheese, a sprinkling of coriander or parsley.
- Wrap everything up and chop in half.
- kcal 320
- fat 9g
- saturates 1g
- carbs 52g
- sugars 0g
- fibre 6g
- protein 11g
- salt 3.98g
Charred aubergine, pepper and bulgar wheat
Cook: 10 minutes
- 175g bulgar wheat
- 2 tbsp sundried tomato paste
- 4 baby aubergine, each sliced lengthways into 3
- 1 red pepper, sliced lengthways into 1cm pieces
- 2 tsp olive oil
- Handful basil leaves
- Prepare the bulgar wheat according to the instructions. Stir the tomato paste into it. Heat a BBQ or griddle pan to high. Drizzle the oil over the pepper and aubergine slices, cook on each side for 5 minutes until charred.
- Add to the bulgar wheat mix and stir through the basil leaves.
- Leave to cool before boxing.
- kcal 198
- fat 3g
- saturates 0g
- carbs 38g
- sugars 6g
- fibre 6g
- protein 6g
- salt 0.2g
Remember to keep your meals in the fridge while at work where possible, especially those meals containing meat or dairy products.
This story was originally published in the Autumn 2016 Edition of Newcross News.
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