Home lunch ideas for 1

When you’re at home, it’s nice to swap the sandwich for a cooked lunch – something that’s nutritious and substantial but simple to make.

Here are some simple recipes you can make for yourself when you’re having lunch at home.

Spinach stuffed potatoes

• 2 large potatoes
• 1 garlic clove, crushed
• 150g spinach, washed, trimmed and sliced into thin strips
• 2 tablespoons low fat yoghurt
• ½ cup wholemeal breadcrumbs

1. Bake potatoes until tender.
2. Cut potatoes into halves, scoop out the flesh and reserve.
3. Return potato skins to oven for a short while until crisp, 10-15 minutes.
4. Meanwhile, gently stir-fry the spinach and garlic until softened.
5. Mash reserved potato and combine with spinach, garlic half the breadcrumbs and yoghurt.
6. Spoon mixture into baked potato skins. Sprinkle remaining breadcrumbs.
7. Increase oven heat to 200C. Return filled potato halves to oven until browned.

Zucchini, eggplant and capsicum stack

• 1 tablespoon of olive oil
• ¼ onion
• 1 clove garlic
• 1 capsicum, quartered
• ½ eggplant, sliced lengthwise
• 1 zucchini, sliced lengthwise
• 2 roma tomatoes
• ½ teaspoon of oregano
• Basil leaves

1. Place the capsicum, eggplant, zucchini and 1 tomato on an oven tray and baste with olive oil.
2. Place in a moderate oven until cooked.
3. Heat oil and water in saucepan, add garlic and onion. Cook until the onion is soft.
4. Stir in tomato paste, the other tomato, oregano and pepper to make the sauce.
5. To assemble, place the eggplant on the plate, top with quartered capsicum, zucchini and top with tomato.
6. Pour sauce on and around the stack. Garnish with basil leaves.

Sesame stuffed mushrooms

• 2 medium mushrooms
• 1 teaspoon tamari
• 2 teaspoons tahini
• 1 tablespoon cottage cheese
• 1 tablespoon raw vegetables (onion, capsicum, celery, tomato)
• Dash lemon juice
• 1 tablespoon ground sesame seeds
• Chives, chopped finely

1. Remove stalks from the mushrooms and place mushrooms on a greased oven tray.
2. Mix together all other ingredients and fill mushrooms with this mixture.
3. Bake in the oven at 200C for 10-15 minutes.
4. Replace stalks on top of filling and bake for a further 5 minutes.

Tip: To save time if you’re working from home, chop and prepare your vegetables before you start work and put the vegetables that need to bake/roast in the oven 20-30 minutes before your lunchbreak.

Published on 21 October 2020



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