Download Lunch Options

Lunch Options
Operation Transformation Series 8
The Operation Transformation Food Plan has nine different lunch
options for you to choose from:
1. Turkey club sandwich
2. Mixed pepper omelette
3. BBQ chicken salad
4. Wholemeal chicken pita pocket
5. Toastie
6. Aoife’s sunshine salad
7. Minestrone soup (Large bowl 600g)
8. Minestrone soup and crisp bread
9. Carrot Soup and open turkey sandwich
.
Turkey Club Sandwich
Serves: 1 Calories per portion: 356kcal
Ingredients:
2 slices wholewheat bread
100g turkey, cooked slices
10g mixed leaves
1 tomato
1 tablespoon salad cream
Method:
1.
2.
3.
4.
Spread salad cream evenly onto the two slices of bread.
Wash and dry tomato and mixed leaves.
Cut tomato into slices and place on bread followed by the turkey and mixed leaves.
Top with 2nd slice of bread, cut in two.
Mixed Pepper Omelette
Serves: 1 Calories per portion: 318kcal
Ingredients:
2 eggs
20ml low fat milk
½ red pepper
½ yellow pepper
20g ricotta cheese
1 tomato
Pinch of salt and pepper
1 teaspoon rapeseed oil
Method:
1.
2.
3.
4.
5.
6.
7.
8.
In a bowl, beat the eggs and milk together.
Chop all the vegetables.
Add a pinch of salt and pepper.
Place oil in a pan and put on medium heat.
Add the chopped vegetables and cheese to the egg mixture.
Place into the pan and allow the egg to cook around the edges.
Lift up one side of the omelette to check if the egg has slightly browned. The inside of the
mixture will still be a bit runny.
Once the bottom is browned, flip the omelette and cook for 1 more minute on the other
side, or for ease place under the grill (on medium heat) for 5-7 minutes or until browned on
top and the inside is completely cooked and no longer runny.
BBQ Chicken Salad
Serves: 1 Calories per portion: 329kcal
Ingredients:
75g cooked chicken
50g mixed leaves
50g spinach
100g cherry tomatos
25 g black eyed beans
50g sweetcorn
20g cucumber
1 scallion
2 tablespoon BBQ sauce
20g grated low fat cheddar cheese
1 tablespoon chopped coriander
Method:
1.
2.
3.
Wash and dry the lettuce, spinach and tomatoes. Place on plate.
Top with chopped chicken, black eyed peas, sweet corn, chopped cucumber, scallion, grated
cheese and coriander.
Drizzle with bbq sauce.
Wholemeal Chicken Pita Pocket
Serves: 1 Calories per portion: 322kcal
Ingredients:
1 wholemeal pita pocket
100g pre cooked chicken, sliced into 1cm strips
1 tablespoon salad cream
1 tomato, sliced
50g spinach, chopped
Method:
1.
2.
3.
Place pita in a toaster.
Once hot, cut open and spread inside with salad cream.
Fill with chicken, tomatoes and spinach.
Toastie
Serves: 1 Calories per portion: 328kcal
Ingredients:
2 slice wholemeal bread
75g cooked ham
1 tomato, sliced
30g cheddar cheese
¼ onion, sliced
Method:
1.
2.
Top the two slices of bread with ham, tomatoes, cheese and onion.
Place under the grill on a medium heat until golden brown.
Aoife’s Sunshine Salad
Serves: 1 Calories per portion: 262kcal
Ingredients:
50g yellow lentils
¼ teaspoon ground cumin
50g mixed leaves
1 teaspoon lemon juice
1 ½ teaspoon rapeseed oil
20g diced pineapple
1 tablespoon parsley, chopped
700mls water
1 tablespoon mint, chopped
Method:
1.
2.
3.
4.
5.
Wash and dry the mixed leaves and place on a plate.
Put the lentils into a saucepan with 700mls water and the cumin. Bring to the boil and
then simmer, covered for about 20 minutes until tender. Keep an eye on them so they don’t
turn to mush.
While the lentils are still warm, stir in the lemon juice and oil.
Stir in remaining ingredients.
Top the lettuce with lentil mixture.
Minestrone Soup
Serves: 3
Calories per portion: 226kcal
Ingredients:
2 onion1 teaspoon rapeseed oil
2 carrots, chopped
1 red pepper, chopped
1 yellow pepper, chopped
1 red chilli pepper, chopped
4 garlic clove
2 celery stick, chopped
1 litre chicken stock
400g can of chopped tomatos
1 teaspoon tomato puree
400g chickpeas
2 sprigs of oregano
1 teaspoon thyme
Method:
1.
2.
3.
4.
5.
Place the oil in a pot and add in the onion. Saute for 10 mins until soft.
Add the carrots, peppers, chilli, garlic, celery, stock, tomatoes and tomato puree.
Cook for 15 - 20 minutes or until the vegetables are just cooked.
Add the chickpeas and cook for a further 5 minutes.
Add the oregano and thyme and serve 600ml per portion.
Minestrone Soup and crisp bread
Serves: 1 Calories per portion: 272kcal
Ingredients:
2 slice wholemeal crisp bread
75g tuna
1 tablespoon natural yogurt
25g sweetcorn
1 tomato
200g minestrone soup
Method:
1.
2.
3.
4.
5.
See Minestrone soup recipe above.
Place crisp bread on plate.
Wash and dry tomato and slice.
Mix tuna and natural yogurt and sweet corn.
Place tuna mixture topped with sliced tomato on the crisp bread.
Carrot Soup and Open Turkey Sandwich
Serves: 1 Calories per portion: 294kcal
Ingredients
1 slice wholemeal bread
90g turkey
1 tomato
1 teaspoon light mayonnaise
20g lettuce
200g carrot and coriander soup
Ingredients for soup: 200g of soup is the
portion size for this.
2 onion
20g butter
1 potato
6 carrots
2 tablespoon coriander
1 litre vegetable stock
Method:
1. See Carrot and Coriander soup recipe.
2. Place wholemeal bread on a plate.
3. Wash and dry tomato and lettuce.
4. Slice tomato.
5. Spread light mayonnaise on bread and top with turkey, lettuce and tomato.
Method for soup:
1. Place the butter in a pot on medium heat. add in the onion and saute until the onion is soft.
2. Add the potato and carrot and toss until well coated.
3. Pour in the stock and bring to the boil. Lower the heat and simmer for 20 minutes until the
vegetables are tender.
4. Add the coriander and serve 200g per portion.

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