Take 1 tortilla
wrap and spread 2 tbsp shop-bought
guacamole down the middle. Lay ½
shredded chicken breast and ½ sliced
red pepper on top. Sprinkle with 30g
grated cheddar and roll up tightly. Wrap
in baking parchment and tie with string,
or roll tightly in cling film (serves 1).
Cook 85g pasta
shapes, adding 3 tbsp each frozen
peas and frozen sweetcorn for the
final min. Drain; rinse in cold water.
Mix 1 tbsp each natural yogurt and
shop-bought balsamic dressing,
with 1 tsp mayo. Pour onto the
pasta, then stir in 1 tbsp chopped
basil and 3 halved cherry tomatoes (serves 1).
Mini ham rolls
Mix 1 tbsp mayo
with 1 tsp each
mustard and honey. Split 2 small
wholemeal rolls in half and spread
each side with the mayo mix. Stuff
each roll with 2-3 slices cucumber,
1 Baby Gem leaf and 1 slice ham (serves 1).
Cut a chunk of
cheddar and 1 apple
into wedges (squeeze over some lemon juice to stop them going brown). Place 2 Baby Gem leaves
in a container, then spoon 2 tbsp
chutney into one leaf and use the other
leaf to hold a salad made of 1 small
grated carrot, 3 cherry tomatoes and
1 tbsp cress. Serve with a selection of
crackers, if you like (serves 1).
Heat 1 tbsp olive oil in a pan; soften
1 finely diced onion for 3 mins. Add
2 sliced garlic cloves, cook for 3 mins
more. Add 1 tsp each ground cumin
and ground coriander, cook for 1 min.
Add 1 sweet potato, cut into 1cm
cubes. Fry for 2 mins, then pour over
600ml hot vegetable stock. Boil for
10 mins until potato is tender. Add
220g can drained chickpeas. Heat
through before whizzing until smooth.
Stir in 1 tbsp soured cream and 50ml
milk. Pour into a thermos when hot (serves 2).