Credit: Ola Smit
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7 min read
Resist the lure of buying lunch every weekday with these easy make-ahead recipes.
Whether you go into to your office five days a week or take a more hybrid approach to working, we all know the temptation of heading out to buy lunch come 12.30pm. But we also know this comes at a price. Between a takeaway coffee in the morning, something to sate our midday appetite and of course a 3pm snack, those daily treats can quickly spiral into much larger costs.
While we’re all for an occasional pick-me-up, once you’re into the habit of bringing lunch to work with you, it’s much easier to keep a cap on your spending. The key is to have a roster of go-to recipes that you can easily whip up in advance – and that you’ll actually be happy to tuck into between meetings.
Credit: Thorsons
Here to help us is nutritionist and author Rob Hobson, whose new book Unprocess Your Life is packed with simple recipes for homemade weeknight dinners, snacks, sauces and meals to fill your freezer. Below, we’re sharing three recipes that are perfect for your office lunch. And there’s not a soggy sarnie in sight.
Chicken shawarma wrap
Rob says: “This is a popular takeaway meal, especially after a big night out. Often the shawarma kebab is laden with sauces, usually shop-bought and full of thickeners, flavourings and preservatives. The meat used here is thigh, and you can create this at home with the right spice blend and a hot grill. This sauce is an adaptation of my classic tahini dressing with added yoghurt; it works really well with red onion and pomegranate seeds.”
Ingredients
Serves 4
- 8 large skinless and boneless chicken thighs
- Juice of 2 lemons
- 3 tbsp extra virgin olive oil
- 3 garlic cloves, crushed
- 1 tsp smoked paprika
- 2 tsp ground cumin
- 1 tsp ground coriander
- 1 tsp dried chillies
- ½ tsp ground cinnamon
- Sea salt and black pepper
For the sauce:
- 1 batch of tahini dressing (see below)
- 2 tbsp Greek yoghurt
To serve:
- 4 wholemeal tortillas or wholemeal pitta breads
- Thinly sliced red onion
- Diced cucumber and tomato
- Shredded lettuce
- Pomegranate seeds (optional)
Method
Put the chicken thighs into a large bowl and season with salt and pepper.
Add the lemon juice, olive oil, garlic, spices, ½ teaspoon salt and some pepper in a small bowl and whisk to combine.
Pour this marinade over the chicken thighs and rub together using your hands to fully coat the meat. You can also do this in a sealable bag if you don’t want to use your hands. Cover the bowl (or seal the bag) and place in the fridge for 2 hours or overnight.
While the chicken is marinating you can make the dressing.
Combine the tahini dressing with the Greek yoghurt and stir to combine, then chill in the fridge until ready to use.
Preheat the grill to medium-high and arrange the marinated chicken thighs on a grill rack or baking sheet. Grill for 10 minutes on each side, or until the chicken is cooked through. Transfer the chicken to a board and slice.
To construct the shawarma, spread the tahini dressing over a wrap or inside a pitta, then add the chicken slices, salad and pomegranate seeds.
Notes
You can freeze the prepared chicken in batches and store in an airtight container for up to 9 months.
The grilled chicken will keep in the fridge for up to 2 days and can also be used to make a salad, which also works well with the tahini dressing.
Tahini Dressing
Ingredients
- 4 tbsp runny tahini paste
- 4 tbsp light olive oil
- Juice of 1 small lemon
- 1 tsp honey or maple syrup
- ½ garlic clove, grated
- 6 tbsp warm water
- Sea salt
Method
Place all the ingredients except the water in a small bowl and whisk to combine. Taste the dressing as sometimes lemons are super sour, so you may want to add another teaspoon of honey to balance the flavours.
Gradually add the water while whisking until the mixture becomes smoother. (You can also add all the ingredients to a food processor and blitz until smooth.)
Taste and season with a little salt.
Grilled peach and feta couscous salad
Rob says: “Some people are turned off by wholemeal couscous, thinking it takes longer to prepare. All you need to do is add twice as much liquid and you still get a light and fluffy grain. Choosing wholemeal over white varieties is a simple way to help un-process your life and improve the quality of your diet. These grains are rich in fibre with many proven health benefits, including reducing the risk of cardiovascular disease.”
Serves 4
Ingredients
- 200g wholewheat couscous
- 400ml hot vegetable stock or water
- 4 tbsp extra virgin olive oil, plus extra for brushing
- Juice of 1 lemon
- 1 tsp honey
- 2 ripe peaches or nectarines
- ½ cucumber, peeled, deseeded and chopped
- 150g cherry tomatoes, halved
- ½ small red onion, finely chopped
- 150g feta cheese, crumbled
- Sea salt and black pepper
Method
Preheat the grill to medium.
Prepare the couscous by adding to a shallow heatproof dish and adding the hot vegetable stock or water. Cover and leave to stand for 5 minutes then fluff up with a fork. Transfer to a large bowl to cool.
Put the olive oil, lemon juice and honey into a small cup and whisk with a fork to combine. Pour the dressing over the couscous, season with salt and pepper and fluff again with a fork to combine.
Halve the peaches and nectarines and remove the stones, then place each half on a baking sheet and brush with a little oil. Place under the grill and cook for 3 minutes on each side until they become slightly browned (you can also use a griddle on the hob). Once cooked, set to one side to cool, then chop into cubes and add to the couscous.
Add the cucumber, tomatoes, red onion and feta then toss to combine. Taste and adjust the seasoning before serving.
Notes
You can store this dish in the fridge for up to 3 days.
If you can’t find peaches or nectarines then try adding fresh or dried fruits like strawberries, apricots, dates or sultanas.
Sesame chicken noodles
Rob says: “This high-protein lunchbox is bursting with raw vegetables and gives a generous portion size. Loading up your plate with vegetables is an excellent way to help regulate your blood glucose levels and keep you feeling full through the afternoon. Rather than an overly processed dressing, this one is made from earthy flavoured tahini with zingy lime (you can add some chilli to the dressing if you like it spicy). This recipe also works well with soba noodles made from buckwheat.”
Serves 2
Ingredients
- 2 wholewheat noodle nests (100g)
- 1 tbsp olive oil
- 2 skinless chicken breasts
- 100ml chicken or vegetable stock
- 1 red pepper, thinly sliced
- 1 large carrot, peeled and shredded with a julienne peeler
- ½ cucumber, peeled, deseeded and chopped
- 50g frozen edamame beans, defrosted
- 2 tbsp sesame seeds, toasted
- Sea salt
For the dressing:
- 2 tbsp runny tahini paste
- 2 tbsp olive oil
- 3 tbsp warm water
- 2 tsp tamari
- 1 tsp sesame oil
- Juice of ½ lime
- ½ small garlic clove, finely chopped
- 1 tsp honey
Method
Bring a saucepan of water to the boil, then take off the heat. Add the noodles and leave to soak for 5 minutes until tender. Drain the noodles and set aside to cool.
Set a non-stick frying pan with a lid over a medium heat and add the oil. Once hot add the chicken breasts to the pan and season with a little salt, then cook for 5 minutes, turning once. Add the stock, cover the pan and cook for 8–10 minutes until the chicken is cooked through.
Remove the chicken from the pan and place on a chopping board. Shred the chicken by holding the chicken in place with one fork and pulling at it with another fork.
Prepare the dressing by adding all the ingredients to a small jar with a lid and shaking well (or use a food processor).
Put the salad together by placing the noodles, shredded chicken, vegetables and sesame seeds in a large bowl, then toss together. Pour over the dressing and toss again before dividing into 2 airtight containers.
Notes
This salad with last for up to 2 days in the fridge (without the dressing added).
You can swap the wholewheat noodles for soba or lentil, but they will require more cooking time (refer to the packet instructions).
Unprocess Your Life by Rob Hobson (Thorsons, £18.99) is out now
Photography: Ola Smit
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