Healthy office lunch
Serves:
1
Time to make:
10 mins
Total cost:
$6.87 / $6.87 per serve
(at time of publication)
(at time of publication)
Health information:
High calcium
High fibre
High iron
Instructions
Instructions and steps:
Recipe supplied by Healthy Food Guide reader, Greg Billings (57, radio producer)
HFG Tip
Greg says: "Instead of a recipe, I've given an example of my typical work lunch. I make sure I have my lunch prepared and I can have two pieces of fruit as my 'sweet treat'."
About this Recipe
Photography: HFG staff
First Published:
December 2010
Rating:
No votes yet
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Full ingredient list:
- Sandwich
- 2 slices grainy bread
- 2 teaspoons reduced-fat spread
- 1/2 cup cooked lean, skinless chicken or low-fat shaved ham
- 1 slice reduced-fat cheese
- Salad
- 1 cup lettuce or mesclun greens
- 1 large tomato, sliced
- 1/4 cup cucumber, sliced
- 1/2 green capsicum
- 1/4 cup mushrooms, sliced
- 1/4 red onion, sliced
- 2 stalks celery, sliced
- 1/2 cup bean sprouts
- 1 tablespoon low-fat dressing
- Fruit
- 1 apple and 1 orange
Nutritional information (per serve)
Energy:
2470kJ
Calories:
590cal
Protein:
38g
Fat:
20g
- saturated:
7g
Carbohydrates:
65g
- sugars:
34g
Dietary Fibre:
11g
Sodium:
850mg
Calcium:
400mg
Iron:
4.5mg
Nutrition information is given per serve
*NS: not specified
