Healthy Recipes #14 – Lunch

Last week we gave you two simple breakfast recipe ideas Apple and prune porridge as well as Poached fruit with vanilla fruche and now this weeks focus is on some more tasty lunch ideas.

We at MaxNRG Personal Training aim to provide you with weekly breakfast, lunch, dinner and the occasional dessert recipe idea that will not only revive your taste buds but take you a step closer to reaching a leaner, healthier you!

This weeks two healthy lunch options are:

  • Corn chowder

  • Penne with silverbeet, chilli and capers

Healthy option 1

Corn chowder


  • 1 teaspoon rise bran oil
  • 1 leek, halved and chopped
  • 2 cloves garlic, crushed
  • 1 tablespoon flour
  • 1 litre reduced-salt chicken stock
  • 3 corn cobs, kernels removed by knife
  • 1x 310g can creamed corn
  • 1 zucchini, diced
  • salt and pepper
  • chopped parsley


  1. Heat the oil in a saucepan over a medium heat
  2. Cook the leek and garlic for 5 minutes
  3. Add flour and stir over a low heat for 2 minutes
  4. Pour in the stock and whisk to combine
  5. Increase the heat to high and simmer for 5 minutes, stir occasionally
  6. Add the corn kernels, creamed corn and zucchinito the pan
  7. Simmer for 10 minutes the remove from the heat
  8. Season well with salt and pepper, Stir in the parley

Serves 4

Nutritional Info

Calories – 191
Protein – 7.4g
Fat Total – 3.5g
Fat Saturated – 0.8g
Carbohydrate – 30g
Sugars – 7g
Fibre – 6g

Healthy option 2

Penne with silverbeet, chilli and capers


  • 300g penne
  • 1 teaspoon olive oil
  • 1 bunch silverbeet, trimmed, washed and shredded
  • 2 rasher rindless shortcut bacon, chopped
  • 2 cloves garlic, sliced
  • 2 small red chillies, finely chopped finely grated zest of 1 lemon
  • 2 tablespoons lemon juice
  • 2 teaspoons capers


  1. Cook the penne in a large saucepan of boiling water according to the packet instructions
  2. Drain and keep warm
  3. Heat the oil in a large frying pan over a medium heat
  4. Cook the silverbeet, stirring regularly, for 5 minutes or until wilted
  5. Add the bacon and cook for a furthur 5 minutes
  6. Stir in the remaining ingredients and cook fir 2 minutes
  7. Add the penne to the pan and stir for 2 minutes

Serves 4

Nutritional Info

Calories – 312
Protein – 13.5g
Fat Total – 4g
Fat Saturated – 1g
Carbohydrate – 53g
Sugars – 1g
Fibre – 4g

Our previous healthy dinner recipes:

To view more of our simple and healthy recipe ideas please visit our Nutrition Page

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16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
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