Back-to-school lunch treats
SPANISH SPINACH TORTILLA
This Spanish omelette can be eaten hot or cold. If you make it for dinner the night before, you can wrap any remaining wedges in foil and serve it cold with salad for lunch the next day.
Ingredients (makes 8 wedges)
1 pack frozen spinach, defrosted
1 small onion, finely sliced
1 large potato, peeled and finely sliced
2 tablespoons olive oil
Salt and freshly ground pepper
1 Put thawed spinach in a sieve and push against it with the back of a spoon to remove excess water.
2 Parboil the potatoes until almost soft, drain.
3 Heat a tablespoon of oil in a non-stick frying pan, gently cook the onions until soft. Gently mix in the potatoes and spinach
4 Meanwhile, beat the eggs and season well with salt and pepper. Pour into the pan and cook gently until set underneath, but not on top.
5 Invert the tortilla onto a plate. Pour the remaining tablespoon of oil into the pan and then return the tortilla back into the pan, uncooked side down. Cook for about five minutes until set throughout. Turn off the heat. Leave in the pan for five minutes, then cut into wedges.
Nutritional information per wedge: 93kcal (389kJ); 5.3g protein; 6.4g fat; 3.8g carbohydrates; 1.1g fibre
CHICKEN AND CHICKPEA PATTIES WITH A TZATZIKI DIP
The addition of chickpeas adds a new twist to the traditional chicken burger. These mini versions are easy to make. Serve them as snacks with carrot and celery sticks or make a substantial lunch by popping a few patties into a pita pocket with some salad leaves and a couple of tablespoons of tzatziki dip.
Ingredients (makes 12 patties)
For the patties
2 small chicken breasts, roughly chopped
Half an onion, roughly chopped
1 clove of garlic
1/2 can chickpeas, drained
1 tsp ground cumin
1/2 teaspoon ground turmeric
1 tsp ground coriander
2 tbsp flour
1 large handful coriander, chopped
Pinch of salt and pepper
1/2 tbsp olive oil
For the tzatziki dip
250g low fat Greek yoghurt
1/2 cucumber, grated
Juice of 1/2 lemon
Pinch of salt and pepper
1 Make the dip: mix all the ingredients together and place in the fridge until ready to serve.
2 Place ingredients for the patties into a food processor, blitz to form a smooth paste. Using your hands, divide the mixture into 12 patties.
3 Heat the oil in a large, non-stick frying pan over a low-to-medium heat. Fry the patties until golden brown and cooked all the way through - about five minutes on each side. Serve hot or cold with the tzatziki dip.
Nutritional information per patty: 67kcal (283kJ), 6.9g protein; 2.0g fat; 5.9g carbohydrates; 0.9g fibre per 50g serving. Dip: 29kcal (121kJ), 2.6g protein; 0.4g fat; 3.9g carbohydrates; trace of fibre
Wynnie Chan is a British-trained nutritionist. If you've got a question for her or would like to be featured in this column, e-mail firstname.lastname@example.org