Healthy lunch recipes: chicken curry sandwich and oatmeal scones

Lunch is the perfect time to whip up a light and delicious mid-day dish. Here are two perfect recipes for a healthy lunch.

Your salad dressings will be much healthier if you replace a significant portion of the mayonnaise with low fat yogurt, just like in the recipe below.

Preparation: 10 minutes
Makes 4 servings

Ingredients:

• 50 ml (1/4 cup) low fat natural yogurt
• 30 ml (2 tbsp. ) low fat mayonnaise
• 7 g (1 1/2 tsp. ) curry powder
• 5 g (1 tsp. ) honey; 1 g (1/4 tsp. ) salt
• 500 g (2 cups) cooked chicken, chopped
• 1 apple, cored and chopped
• 2 stalks celery, chopped
• 4 lettuce leaves
• 2 whole wheat pitas around 20 cm (8 inches), cut in half.

Instructions:

1. Whisk the yogurt, mayonnaise, curry powder, honey and salt in a large bowl. Add the chicken, apple and celery.
2. Place a lettuce leaf in each pita half and stuff it with the chicken salad.

Nutritional value: Calories: 253; protein: 23 g; carbohydrates: 27 g; fibre: 4 g; fat: 6 g (total); saturated fat: 1 g; cholesterol: 53 mg; sodium: 440 mg.

One good way to include oats in your diet is to grind them to make flour.

Preparation: 10 minutes
Cooking: 15 minutes

Ingredients:

• 250 g (1 cup) whole oats, ground
• 250 g (1 cup) whole wheat pastry flour
• 50 g (1/4 cup) sugar
• 10 g (2 tsp. ) baking powder
• 2g (2 tsp. ) baking soda
• 2 g (1/2 tsp. ) salt
• 250 ml (1 cup) low fat natural yogurt
• 30 ml (2 tbsp. tablespoons) canola oil
• 250 g (1 cup) blueberries
• 5 g (1 tsp. mL) grated lemon zest

Instructions:

1. Preheat the oven to 200°C (400 °F). Lightly spray a baking sheet with cooking spray.
2. Mix the two flours, sugar, baking powder, baking soda and salt in a large bowl. In a measuring cup, mix the yogurt and oil.
3. Form a well in the centre of the flour and pour in the yogurt mixture. Add the blueberries and lemon zest and mix gently.
4. Place the mixture on the baking sheet, in 50 gram (a quarter cup) blobs. Bake for12-15 minutes, or until the scones are golden.

Nutritional value:Calories: 112;proteins: 3 g; carbohydrates: 18 g; fibre: 2 g; fat: 3 g (total); saturated fat: 0 g; cholesterol: 2 mg; sodium: 255mg.

--------------------

Discover the smarter way to save time and money

Ready to start saving more on your groceries and pharmacy purchases? Download the FREE YP Grocery app today! It lets you create shareable shopping lists, automatically finds all the best deals and coupons, then delivers them right to you. No more manually scrolling through hundreds of flyers to find what you’re looking for!

Download the YP Grocery app now!