The One Show - Packed Lunches

By April Cooper,2014-11-25 17:26
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The One Show - Packed Lunches

Silvena Rowe’s Packed lunch recipes

1. Chicken Caesar salad wrap

     Chocolate dipped strawberries

     Home made orange-ade

Chicken Caesar salad wrap

    1 tortilla

    1/2 roasted chicken breast, sliced

    2-3 leaves, little gem lettuce, chopped

    3-4 Parmesan shavings

    1 tbsp. low fat Caesar dressing

    You can use any chicken meat, especially if you have any left over from a Sunday roast. Scrape the meat; remove skin and use as below. Place the chicken breast, lettuce, Parmesan and dressing in a bowl and mix to combine. Season to taste with a little salt and pepper. Place this filling on the middle of the tortilla, bring the sides in first, and then roll up.

Chocolate dipped strawberries

    3 large Strawberries, washed

    50g 70% cocoa solids, chocolate broken into pieces.

    Place the chocolate in a small glass bowl, over a slightly smaller saucepan filled with simmering water, on medium to low heat. You will be able to dip about 10-12 strawberries in this quantity of melted chocolate. Remove from heat when melted. Dip the strawberries in and rest on a baking tray lined with non stick paper. Allow to set in the fridge. They will keep for couple of days in the fridge.

Home made orange-ade

    Juice of 1 large orange

    250 ml water

Mix well and place in cooler bottle.

Total Cost ? 1.95 (approx)

2. Tuna, avocado and potato salad

     Fruit salad

     Elderflower drink

Tuna, avocado and potato salad

    Half of 200 g tuna fish tin, drained and in flakes (either in water of olive oil)

    Quarter of avocado, cubed

    1/2 Granny Smith apple, sliced

    1 tbsp. lemon juice

    1 tsp. low fat mayonnaise

    1 potato, cooked, peeled and cubed

    2 parsley sprigs, chopped

Place all the ingredients but the parsley together in a bowl and toss gently to combine.

    Sprinkle with the parsley. You can even use any leftover potatoes from a Sunday roast.

Fruit salad

    1 kiwi, peeled and cubed

    2 strawberries, sliced

    1/4 small pineapple, cubed

    1 tbsp. lemon juice

    Mix together the fruits with the lemon juice.

Elderflower drink

    50ml elderflower cordial

    250 ml water

    Mix all together and place in a small flask

Total cost: ?1.83 (approx)


3. Feta, roasted red pepper and pesto couscous salad

     Home made jelly with berries

     Blackcurrant drink

    Feta, roasted red pepper and pesto couscous salad 5 cubes of feta cheese

    1 roasted red pepper, peeled, de seeded and sliced 1 tbsp. green pesto, jar

    75g couscous

    A few baby spinach leaves

    1 tsp. lightly toasted pine nuts

Cook couscous as per pack instructions. Place the cooked couscous in bowl, add the green

    pesto and spinach leaves season to taste and toast gently to combine. Place in a lunch box and

    top with the slices of pepper, cubed feta and pine nuts.

Home made jelly with berries

    1/2 pack jelly, 135g

    6 blueberries

Follow pack instructions and prepare jelly, adding the blueberries, then allow all to set. Make

    those in individual dishes/pots.

Blackcurrant drink

    50 ml blackcurrant cordial

    250 ml water

Mix and place in flask/bottle

Total Cost ?1.70 (approx)

4. Roasted cherry tomatoes and bacon pasta salad

     Fabulous Flapjacks

     Yoghurt drink

Roasted cherry tomatoes and bacon pasta salad

    6 cherry tomatoes, roasted, keep cooking juices as well 2 tsp. balsamic vinegar

    3-4 basil leaves, shredded

    2 rashes of bacon, grilled and chopped

    1/2 tbsp. red pesto

    200g dry penne pasta

Cook the pasta as per pack instructions. Drain and place in a bowl. Add the cherry tomatoes

    and their cooking juices, balsamic vinegar, basil leaves, bacon and pesto. Toss gently to


Fabulous flapjacks

    125g cubed butter

    3 tbsp. runny honey

    90g caster sugar

    2 tbsp. raisins

    2 tbsp. sultanas

    150g oats

    50g chopped nuts

Pre-heat oven to 160?C. Butter and line a baking tray 20 cm x 15 cm. Place the butter, honey

    and sugar in a saucepan and cook over medium heat. Add the raisins, sultanas, oats and

    chopped nuts. Mix well and pour into the prepared tin. Bake for 30 minutes until golden. Cool

    and cut into squares.

Yoghurt drink

    100 ml plain yoghurt

    200 ml water

Mix well to combine and store in a flask/bottle. Shake before drinking, keep cold.

Total Cost ?1.25 (approx)


5. Jeweled rice salad

     Fruit fool & plain yoghurt

     Cranberry juice

Jeweled rice salad

    100g long grain & wild rice mix

    1 tsp. olive oil

    Half a red onion, finely sliced

1 tbsp. raisins

    3 dry apricots, sliced thinly

    1 tbsp. pistachios

    1/4 tsp. ground cumin

    4 sun dried tomatoes, sliced thinly

    Cook the rice as per pack instructions. Drain and cool. Check seasoning. Heat olive oil and sauté the red onion for 1 minute, stirring, add the raisins, apricots, pistachios, cumin and tomatoes. Cook for another 2-3 minutes. Finally stir in the rice and mix to combine gently.

    Cool and serve.

Fruit Fool & plain yoghurt

    3 strawberries

    3 blackberries

    1/2 ripe pear, peeled, cubed

    100g thick plain yoghurt

    Puree the fruit, or just mash it with a fork. Spoon the yoghurt in a container and top with the pureed fruit. Refrigerate before serving.

Cranberry Juice

Total Cost ?2.00 (approx)

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