8 Easy & Healthy Lunches under 300kcal – Cooking

*updated version with 3 more healthy recipes below!*



1. Low Fat Yogurt with Granola and Strawberries

Yogurt with granola is perfect for good digestion. Must I add that it is extremely delicious too? I used bitter chocolate (73.5%) to cover my strawberries as studies have shown that dark chocolate is really good for health! Do not worry that the chocolate is too bitter because the sweetness from the strawberries balances it out perfectly.



2. Smoked Salmon & Avocado on Wholemeal Toast

Smoked salmon and avocado is like a match made in heaven. The best part is, both of them are rich in omega 3 and omega 6 fatty acids which is very good for health! No butter or oil is required for this as the salmon and avocado are naturally oily. I used 2 pieces of smoked salmon and half an avocado for this.


3. Grilled Portobello and Tomato Sandwich

Portobello is a very delicious mushroom and is extremely low in calories. I brush some extra virgin olive oil over the tomatoes and Portobello, sprinkle on some salt, pepper and herbs and grill them in an oven at 230C for about 10 minutes. I paired this with some rocket leaves! You could assemble it into a sandwich.


4.
Wholewheat spaghetti aglio olio with sautéed Portobello and scallops

For pastas, wholewheat is a better option if you’re conscious about the nutrition values. Honestly I do not find any nasty taste from it so it’s always my preferred option!

Sauté some chopped (not minced) garlic at low heat, in a preheated pan with extra virgin olive oil. Add some salt, pepper and herbs. Next add some chopped chili padi. The amount is up to your preference. Toss in the al dente pasta. Remember to cook the pasta exactly as the instruction says, and not anyhow, or else you’ll end up with some pseudo horrible pasta that ‘western’ stalls in school canteens serve. Do not rinse with cold water either. When evenly coated, serve it on a plate. Next, sauté the mushroom and scallops with the same pan until cooked and top it on the pasta. You can add a dash of truffle oil for extra aroma.


5. Grilled Chicken & Pineapple Skewers

For this portion I used about 180g of chicken breast. Soak the skewers in water for at least 10 minutes. Cut the chicken breast into bite size cubes and marinate with olive oil, salt and pepper, for 10 minutes. Cut pineapples into small pieces, and assemble it alternating with chicken breast. Brush the skewers with honey. Grill skewers in an oven for about 10 minutes.

The tanginess from the pineapples goes really well with the bland chicken breast.



6. Soba with Roasted Eggplant and Flavoured Egg

My egg is far from perfect but I’m working on it! I love the eggs from ramen so I thought why not make it myself. A boiled egg like this is a healthier option than scrambled eggs or fried eggs which requires a lot of oil. To achieve this, boil a room temperature egg in a pot of just boiling water with salt, for 6 minutes. Put in icy cold water immediately. When cooled, peel of the egg shell. Prepare a marinade with water, soya sauce, brown sugar and ginger (not too much soya sauce as it will be very salty, but do it to your liking) and marinate the egg for 1 – 3 hours in the refrigerator. It is meant to be served cold.

Buckwheat noodles, better known as soba never fails to aid my digestion so it’s a better option than egg noodles. It just needs to be boiled for 5 minutes or as the instruction says. Prepare a sauce with light soya sauce, mirin, brown sugar and crushed garlic. pour it over the soba and toss to get it evenly coated. Garnish with spring onions if desired. 

To roast the plant, simply lay it in an oven toaster and roast until your preference of softness. Top it over the soba and serve with the  flavoured egg.



7. Oven Grilled Salmon with Sour Cream Dill Sauce, Steamed Broccoli and Brown Rice

Preheat your oven and grill pan to 230C, top mode fan assisted. Coat salmon with a little bit of olive oil, salt, pepper and herbs. Grill salmon skin side up for about 5 – 8 minutes, depending on the thickness. Freshness of the salmon is of very high importance. If your salmon is unfresh it will definitely not taste good. Do be careful not to overcook. Try to get your salmon with a wide surface area (never mind if it’s thin) as a thick but narrow portion will be hard to grill on the grill pan. I also do not recommend the tail cut of the salmon.

For the sour cream dill sauce, take ½ – 1 tablespoon of light sour cream and put in in a small bowl or ramekin. Add about ½ tablespoon of extra virgin olive oil and stir quickly until well combined. It should be a stable emulsion and not separate. Add chopped garlic if you like. Add a generous amount of dill to your liking and mix well.

Serve with steamed broccoli and brown rice. I do not add anything to my broccoli, not even salt, because when steamed soft the natural taste of broccoli is pleasant to me. To reduce the calories in this meal I have only about 2/3 of a small bowl of brown rice and 200g (uncooked) broccoli to compensate.

8. Wonton Soup

These are really simple, delicious and healthy. You could add some vegetables to your soup when boiling it. For the filling, you can use the same filling as gyoza. You can use either wonton or dumpling wrappers. About 10 of these are enough to make a meal.

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