15 Minute Lunches

Petunjuk

PITTA BREAD PIZZAS

Spread four wholemeal pitta breads with tomato puree and sprinkle each with one leaspoon of dried oregano. Top with chopped ham, tomalo and onion and a small handful of grated Cheddar. Grill for 4-5 minutes until the cheese is bubbling and golden. Serve with salad and coleslaw.

CHEATS TOMATO SOUP

Heat a tablespoon of oil in a saucepan and cook one chopped onion, one chopped red chilli, two crushed garlic doves and two leaspoons dried oregano for 3-4 minutes. Stir in three tins of chopped tomatoes. Season well and bring lo Ihe boil, then reduce the heat and simmer for live minutes. Cut four slices of crusly bread, lap with a handful of grated Cheddar and grill until golden. Serve with the tomato soup.

SUPERFOOD TURKEY WRAP

Spread four wholemeal tortillas with one tablespoon of hummus and Iwo

teaspoons of sundried tomato pesto. Layer each with two slices of turkey.

Grate two carrots and divide between the wraps. Top each with sliced red

pepper, cucumber and tomatoes. Add a handful of allalfa sprouts and a large handful of baby spinach leaves. Crumble 20g of Feta over each wrap and roll up.

MEXICAN TUNA BEAN SALAD

Mix Iwo chopped tomatoes, one red pepper, half a cucumber, one small red onion and one green chilli pepper. Mix together and add a 400g of mixed beans. Whisk together the juice of one lime, a large handful of chopped coriander, one tablespoon oi olive oil, one teaspoon of cumin, half a leaspoon of salt and some black pepper. Add to the bean salad with two tins of drained tuna. Stir to combine.

BLUE CHEESE CHICKEN SALAD

Season two chicken breasts and grill for 8-10 minutes on each side until cooked. Whisk 100ml each of balsamic vinegar and extra-virgin olive oil with hall a teaspoon of Di|on mustard. Season well. Place some salad leaves in four bowls, add some chopped sun-dried tomatoes and drizzle with the vinaigrelle. Slice the chicken and divide between the bowls.

Top with 60g of crumbled blue cheese.

VEGGIE BAGELS WITH POACHED EGGS

Bring some a saucepan of water with one tablespoon of vinegar to a boil.

Reduce the heat to a simmer, crack each egg into a small cup and gently pour into the water. Repeat with three more eggs. Cook for 2-3 minutes until cooked. Remove from the saucepan with a slotted spoon. Cut two bagels in half and spread one lablespoon of hummus on each.Top each wilh sliced cucumber, lomato and avocado, and some rocket. Season well and top each bagel with an egg.

OPEN-FACES PROSCIUTTO, BRIE AND NECTARINE SANDWICH

Whisk one tablespoon each of honey and wholegrain muslard. Spread over four thick slices of crusly bread. Top each with 130g of sliced prosciutto and 40g of sliced Brie. Thinly slice two pitted nectarines and divide between the four sandwiches. Top with rockel and drizzle with some exlra-virgin olive oil.

QUICK PRAWN COCKTAIL

Combine four tablespoons of low-fat mayonnaise with two tablespoons each of sour cream and ketchup. Add a dash of Worcestershire sauce, Tabasco and the juice of half a lemon. Season with black pepper and stir in 300g of cooked, peeled prawns. Peel, de-stone and slice three avocados. Chop three baby gem lettuces and one cucumber. To assemble, place a handful of lettuce on each plate and divide Ihe cucumber and avocado slices between Ihem. Top with the prawns and a sprinkle of paprika.

GOATS CHEESE SALAD

Place 12 slices of baguette on a baking tray and lightly brush each wilh olive oil. Spread some fig jam or onion marmalade over the slices and lop with rounds of goats cheese. Grill until Ihe cheese is golden and melled. Whisk two leaspoons each of Dijon mustard, honey and white wine vinegar, one teaspoon of salt and three tablespoons of extra-virgin olive oil. Pour over mixed salad leaves and toss. Place some salad on each plale, sprinkle with walnuts and arrange three cheese toasts on top

SOURDOUGH WITH SMOKED MACKEREL PÂTÉ

Remove the skins from four lillets of smoked peppered mackerel and place in a food processor with 150ml each of creme Iraiche and cream cheese, two teaspoons of horseradish and the juice of one lemon. Season with salt and lots of black pepper. Blend until smoolh and stir through a handful of chopped dill. Spread the pate onto slices of sourdough loasl and sprinkle over some chopped spring onions. Serve with pickled gherkins.