Healthy office lunch

Author: Healthy Food Guide reader recipe

Photographer: HFG staff

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Serves: 1

Time to make: 10 mins

Ingredients

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Sandwich
2 slices grainy bread
2 teaspoons reduced-fat spread
½ cup cooked lean, skinless chicken
1 slice reduced-fat cheese
Salad
1 cup lettuce or mesclun greens
1 large tomato, sliced
¼ cup cucumber, sliced
½ green capsicum
¼ cup mushrooms, sliced
¼ red onion, sliced
2 stalks celery, sliced
½ cup bean sprouts
1 tablespoon low-fat dressing
Fruit
1 apple
1 orange

Instructions

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1 Recipe supplied by Healthy Food Guide reader, Greg Billings (57, radio producer)

HFG tip

Greg says: “Instead of a recipe, I’ve given an example of my typical work lunch. I make sure I have my lunch prepared and I can have two pieces of fruit as my ‘sweet treat’.”

Nutrition Info (per serve)

Calories 0.00 cal

Kilojoules 2470 kJ

Protein 38 g

Total fat 20 g

Saturated fat 7 g

Carbohydrates 65 g

Sugar 34 g

Dietary fibre 11 g

Sodium 850 mg

Calcium 400 mg

Iron 4.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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