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Summer is the season to spread out the picnic blanket and enjoy lunchtime outdoors, so ditch the sandwiches and freshen up your lunch with these fresh, healthy recipes.
With four delicious options to choose from, these recipes feature leafy greens like spinach and kale, bringing a flavorful and healthy twist to summer lunches.
Choose from our picnic-friendly Kale Crustless Quiche, or try our Spinach, Chicken and Tomato Pasta Salad for the ultimate lunchbox salad. Use your air fryer to whip up a Spinach, Zucchini and Tomato Frittata with Potato Wedges, or brighten up your day with our Sweet Chili Salmon Rice Spinach Salad.
Crustless Kale Quiche can be made ahead of time and is a picnic favorite: a nutritious alternative to sandwiches, suitable for vegetarians and those avoiding gluten, and packed with protein.
Delicious, hearty and healthy for the whole family, Spinach, Chicken and Tomato Pasta Salad brings a taste of the Mediterranean to your lunchtime meal – low in fat and saturated fat, high in protein and under 450 calories per serving.
Delicious as is or served chilled for a packed lunch or picnic, this spinach, zucchini and tomato frittata with potato wedges makes a hearty lunch with a protein source to help keep you full all afternoon.
This nutritious Sweet Chili Salmon Rice Spinach Salad is delicious with a base of spinach and edamame beans. It’s under 500 calories and a good source of protein and fiber. Try using chicken instead of salmon, or opt for roasted squash or cauliflower if you want to make it vegan.
Crustless Kale Quiche
Serve: Four
Preparation time: 2 minutes
material:
2 red onions, finely chopped
1 tablespoon vegetable oil
3 cloves of garlic (sliced)
125g kale (without stems)
6 large free-range eggs, whisked together
150g Greek light salad cheese (crushed)
Green salad (served with)
Method:
1. Preheat the oven to 180°C.
2. Add the onions to a frying pan with the oil.
3. Stir fry for 6-7 minutes, then add the garlic and kale and stir fry for a further 2 minutes.
4. Transfer to a bowl with the eggs and salad cheese.
5. Season with salt and black pepper.
6. Lightly spray a 15cm round baking dish or nonstick pie plate with cooking oil.
7. Pour in the egg mixture.
8. Bake for about 25 minutes or until just set and golden brown.
Spinach, chicken and tomato pasta salad
Serve: Four
Preparation time: 5 min | Cooking time: 20 min
material:
300g dried pasta of your choice
2 skinless chicken breasts (375g)
For dressing:
5 tablespoons low-fat Greek yogurt
2 tablespoons low-fat mayonnaise
Juice of 1 lemon
4 tablespoons fresh dill (chopped)
200g spinach, roughly chopped
200g cherry tomatoes (halved)
Method:
1. Cook the pasta according to package directions and drain.
2. Brush the chicken with a little oil and place under the grill. Cook for 7-8 minutes, then flip and cook for a further 4-5 minutes.
3. Once cooled, chop finely.
4. Mix the dressing ingredients in a jar and adjust to taste.
5. Combine pasta, chicken, spinach and tomatoes in a large bowl.
6. Add the dressing and mix.
Spinach, zucchini and tomato frittata with potato wedges
Serve: Four
Preparation time: 5 min | Cooking time: 20 minutes in double air fryer, 40 minutes in single tray air fryer
material:
2 large potatoes (about 400g) with skin on, cut into wedges
4 medium eggs, whisked
1 zucchini, cut into small cubes
100g spinach, food Processor
50g cherry tomatoes (halved)
50g mature cheddar cheese (grated)
Note: You will need a double air fryer, or if using a single compartment air fryer, cook the wedges first.
Method:
1. Preheat the air fryer (both sections) to 200°C.
2. Fry the potatoes in 1 tablespoon of oil.
3. In the second compartment, place the potatoes in the air fryer basket and cook for 10 minutes at 200°C. Shake the potatoes and cook for about 10 more minutes until the potatoes are golden brown and tender.
4. Meanwhile, place eggs, zucchini, spinach, cherry tomatoes and 3/4 of the cheese in a large container or bowl.
5. Season with salt and black pepper and mix.
6. Pour the mixture into a paper or glass baking tray (one that will fit your air fryer tray) and cook for 10 minutes. Sprinkle with the remaining cheese and return to the air fryer to cook for a further 5-10 minutes or until golden and puffed.
Sweet Chili Salmon Rice Spinach Salad
Serve: Four
Preparation time: 5 min | Cooking time: 20 min
material:
Aborio rice 200g
2 salmon steaks with skin (240g)
1 tablespoon vegetable oil
For salads:
300g frozen edamame
4 scallions (sliced)
200g spinach (coarsely chopped)
For dressing:
3 tablespoons sweet chili sauce
1 tablespoon sesame oil
2 tablespoons soy sauce
Method:
1. Cook rice according to package directions.
2. Meanwhile, cook the salmon steaks skin side down in a little oil for 3 minutes, then flip and cook for a further 2 minutes.
3. Once cool enough to handle, remove and discard the skins.
4. Add the edamame beans to boiling water and boil for 3 to 4 minutes, then drain.
5. To make the dressing, combine all ingredients in a jar.
6. To serve, place the cooked rice, edamame beans, spring onions, and chopped spinach in a large bowl and add the salmon flakes.
7. Add the dressing and mix gently.
Recipe provided by Click here for details
