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  • Recipes

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    Chopped Salads

    Chopped salads are a great fast food trend with outlets like ‘Chopped’ and ‘The Green Kitchen’ but why not do your own – very handy to eat with just a fork and loads of room for creativity… choose from the following and fill your lunchbox!

    Vegetables (300g total, approx. 100kcal)

    For example:

    • Baby leaf spinach
    • Salad leaves
    • Tomatoes
    • Cucumber
    • Grated carrot,
    • Shredded cabbage
    • Cauliflower
    • Broccoli
    • Peppers
    • Radish
    • Asparagus
    • Fennell
    • Roast / grilled veg like courgettes etc…

    Protein (portion size is for cooked weight)

    (approx. 150kcal)

    • 120g chicken or turkey
    • 150g prawns
    • 150g tuna (in water)
    • 100g tuna (in oil)
    • 2 hard boiled eggs
    • 150g chick peas, beans or lentils
    • 50g houmous
    • 40g Cheddar cheese
    • 50g Brie or goat’s cheese
    • 60g Feta cheese

     Healthy fats (approx. 100kcal)

    • 2 teaspoons balsamic dressing and 2 teaspoons seeds
    • 1 tablespoon Caesar dressing
    • 1 tablespoon mayonnaise
    • 1 tbsp Light mayonnaise and 2 teaspoons seeds
    • 1 tbsp lemon juice, 1 tsp olive oil and 2tsp Parmesan cheese

    Choose your 300g vegetables and your protein choice, chop finely on a big board, place in a large bowl and mix with healthy fat choice – that’s it! If you’ve followed the indicated portion sizes you will have a balanced meal of about 350kcal 😊

     

    Just a note to say I will be away on annual leave from 20th July-8th August. During that time, please feel free to email me anna@eatwise.ie and I will respond on my return. Thank you.