185 kcal per serving
- handful raw broccoli florets
- 2 tbsp edamame beans (defrosted if frozen)
- 2 tbsp peas (defrosted if frozen)
- 6 cherry tomatoes, halved
- 3 radishes, sliced
- 2 spring onions, sliced
- 1 tbsp light soy sauce
- 1 tbsp balsamic vinegar
- ½ tbsp sesame oil
Steam the broccoli florets for 5 minutes, until tender. Then plunge them into a bowl of cold water and ice to cool down. Put all the veg and salad in a bowl. Blend the soy sauce, balsamic vinegar and sesame oil, drizzle on top of the broccoli salad and mix together gently.
TIP// Instead of broccoli, you could try a handful of crisp green cabbage or pak choi, finely shredded and used raw.
Smoked mackerel salad
319 kcals per serving
- 1 tsp quark or low-fat, plain fromage frais
- 3 tbsp or ½ cup cooked green lentils or Puy lentils (1 tbsp or ¼ cup or 40g dry weight)
- 4 cherry tomatoes, halved
- ground black pepper, to taste
- 100g mixed salad leaves
- 50g or ½ fillet cooked mackerel, skin removed and flaked into pieces
Put the quark or low-fat fromage frais, cooked lentils and cherry tomatoes in a bowl, season with black pepper and mix together. Arrange the salad leaves in a sealable container, add the lentil mix and top with the flaked mackerel.
TIP// If you’re in Management, try pepping this up with 1 tsp horseradish sauce added to the quark or fromage frais mixture; you can also swap the tomatoes for two small cooked baby beetroot.
Roast tomato and puy lentil salad
309 kcal per serving
- 6 cherry tomatoes
- 2 tbsp LighterLife Savoury Stock
- freshly ground black pepper
- 3 tbsp or ½ cup (1 tbsp or ¼ cup or 40g dry weight) cooked green or Puy lentils
- ½ small red onion, finely sliced
- 2 tsp red wine vinegar
- ½ tsp ground cumin
- small handful parsley, chopped
- finger length cucumber, diced
- 30g halloumi cheese, sliced
Heat the oven to 200°C, gas mark 6. Soak the tomatoes in the stock for a few minutes then pop them on a baking tray, drizzle with the stock and season with freshly ground black pepper. Roast for 20 minutes.
Meanwhile, cook the lentils as per the packet instructions, drain and put in a bowl. Add the red onion, red wine vinegar and cumin, along with the roasted tomatoes, parsley and diced cucumber, season with black pepper and mix together. Pour into a sealable container.
Grill the halloumi under a medium-hot grill for about 2 minutes each side, until golden, then put on top of the roast tomato mixture. If you have a toaster at work, instead of precooking the halloumi at home just pop it in a toaster bag, heat it up in the toaster, and serve warm.
TIP// Grilling the halloumi makes it taste less salty. For a lower-calorie option, try 15g grated Parmesan instead of the halloumi – using a smaller quantity of a stronger-tasting cheese is a great way of cutting down on the calories without compromising on taste.