Pack for lunch

With the beginning of 2009, many of us must have resolved to eat healthier and perhaps even lose a bit of that extra weight we gained in the previous year. However, given our busy lifestyles it proves quite difficult to factor in healthy meals with the result that we end up neglecting our health and eating, quite literally, trash!

When we wake up late and rush out of the house on an empty stomach, by mid-morning we realise how starved we are and end up grabbing the first chocolate bar or pre-packed calorie-laden sandwich available.

Well, it is not too hard to bring in a positive change. There is a fix to all this.

Firstly, plan your meals and give yourself a few extra minutes. Always keep a lot of water and fresh fruits handy. As for what to pack for yourself, here are a few quick and easy ideas that will keep your stomach satisfied for hours.

Recipe: Chicken salad sandwich

Ingredients
50 grams lean chicken breast, baked
2 tsp light margarine
1 tbsp mayonnaise, fat free
30 grams mixed salad (lettuce, tomato, cucumber, sprouts)
2 thin slices of mixed grain bread
Serves 1

Getting started
STEP 1: Lightly spread bread with margarine and mayonnaise. Top one slice of bread with chicken and salad and close with remaining bread. Serve.

Recipe: Guiltless egg salad

Ingredients
3 large hard boiled eggs
1 tbsp minced celery
1 tsp pickle relish
1 tsp minced green onion (white part plus a little green)
2 tbsp Kraft fat-free mayonnaise
2 tsp prepared mustard
Salt and pepper, to taste
1/2 tsp fresh dill (optional)

Getting started
STEP 1: Peel off the egg shells. Remove the yolks from two of the eggs and discard.
STEP 2: Mash the eggs up with a fork until fluffy. Mix the remaining ingredients. Serve chilled.

Variations:
Serve with salad, greens, as a sandwich filling or on crackers.
Chicken with Sweet Potato Salad
Chicken teams up with this fresh take on the traditional potato salad. Sounds like a 'picnic' for any time of the year!
Serves 4

Recipe: Chicken with sweet potato

Ingredients
4 medium skinless chicken breasts
1 dip of olive oil, lightly brushed
2 tbsp fresh orange juice
1/2 cucumber, diced
1 small red onion, diced
1 large sweet potato, peeled, cubed and cooked
1/2 cup diced feta cheese
1 tbsp freshly chopped chives or parsley
1 pinch freshly ground black pepper
1 tbsp canola oil
1 tbsp lemon juice
Serves 4

Getting started

STEP 1: CHICKEN: Heat a large, heavy-based pan. Lightly brush oil on both sides of chicken breasts. Add orange juice to pan. Place chicken breasts in pan. Cook until golden.

STEP 1: SALAD: In a large bowl combine cucumber, onion, sweet potato, feta and chives (or parsley). Mix well. In a jar combine pepper, oil and lemon juice. Screw on the lid and shake well to mix ingredients. Drizzle over salad.

Remove chicken from pan and place on individual plates. Serve with sweet potato salad.

Variations: If desired, serve with a slice of fresh crusty bread.

— The writer is a freelancer based in Dubai.