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Nutrition

Healthy Recipes #2 – Lunch

We at MaxNRG Personal Training aim to provide weekly breakfast, lunch, dinner and even dessert recipe options/ideas that will not only revive your taste buds but take you a step closer to reaching a healthier you!

Last week we gave you two simple breakfast ideas French Toast with berries and yogurt as well as Baked ricotta with baby spinach leaves and tomato and now this weeks focus is some simple ideas for lunch.

This weeks two healthy lunch options are:

  • Country vegetable soup

  • Chargrilled asparagus, bocconcini and watercress salad

Healthy Lunch – Option 1

Country vegetable soup

Ingredients

  • 1 teaspoon rice bran oil
  • 1 leek, halved lengthways and chopped
  • 1 carrot, peeled and diced
  • 1 turnip, peeled and diced
  • 1 stick celery, chopped
  • 2 cups reduced-salt chicken stock
  • 2 cups water
  • ½ cup frozen peas
  • 2 tablespoons rice
  • Salt and pepper
  • 1 tablespoon shredded basil leaves

Method

  1. Put large saucepan over a medium heat
  2. Add leek and cook for 2 minutes or until soft
  3. Add carrot, turnip, and celery
  4. Cover and cook for 5-7 minutes or until all vegetables have softened
  5. Add the stock and 2 cups of water, peas and rice and bring to the boil
  6. Reduce heat to low and simmer for 13-15 minutes or until rice is cook and vegetables are tender
  7. Season well with salt and pepper and add basil just before serving

Serves 4

Nutritional Info per serve

Calories – 102
Protein – 4.6g
Fat – Total 2g
Fat/Saturated – 0.4g
Carbohydrate – 14.5g
Sugars: 5.6g
Fibre: 5g

Healthy Lunch – Option 2

Chargrilled asparagus, bocconcini and watercress salad

Ingredients

  • Olive oil spray
  • 4 slices of crusty bread
  • 2 bunches asparagus, ends trimmed
  • 1 bunch watercress, leaves picked
  • 6 baby bocconcini, halved
  • 2 tablespoon chopped capers
  • 2 tablespoons balsamic vinegar

Method

  1. Preheat oven to 180°C
  2. Spray 2 oven trays with olive oil spray
  3. Place the bread in a single layer on one tray
  4. Place asparagus on the other tray
  5. Spray some more olive oil over the top of both bread and asparagus and bake for 10 minutes
  6. Please a slice of bread on the plate
  7. Top with so asparagus, watercress, bocconcini and capers
  8. Serve with a drizzle of balsamic vinegar

Serves 4

Nutritional Info per serve

Calories – 210

Protein – 14.6g

Fat – Total 11.4g

Fat/Saturated – 6.5g

Carbohydrate – 10.8g

Sugars: 2.2g

Fibre: 2g
 
To view more of our simple and healthy recipe ideas please visit our Nutrition Page

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
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Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC

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