Healthy office lunch

Ingredients

Serves (1) — default Serves (2) Serves (4) Serves (6) Serves (8) Serves (10)

Units: Metric Imperial (US)

Measurements explained

• 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

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Instructions

Stay Awake

(Stops screen from sleeping)

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

Total fat 20 g

Saturated fat 7 g

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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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First published: Dec 2010

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