Enjoy food

Lunch
At home, school or work, a filling and nutritious lunch will help you keep
your energy levels high all afternoon. Try these recipes and swaps.
CHICKPEA AND
TUNA SALAD
Serves 2 • dairy free • gluten free
• 4 portions of fruit and veg per
serving • prep: 5 mins
• grated zest ½ lemon
• pinch salt and black pepper
• 20ml extra virgin olive oil
• 1 small red onion,
finely chopped
• 180g ripe cherry tomatoes,
cut into quarters
• 8cm cucumber, chopped
• 1 x 400g tin chickpeas
in water, drained
• 1 x 200g tin tuna
in water, drained
• 150g salad leaves/lettuce
• 2 lemon wedges
1 Add the lemon zest to a large
bowl with the salt and pepper,
and olive oil.
2 Next, add the red onion,
tomatoes and cucumber, mix
well and leave to infuse for a
couple of minutes.
3 Add the chickpeas and
tuna, and fold in gently
so everything is coated
with the dressing.
4 Finally, toss in the salad
leaves and divide between
two lunch boxes, packed with
a lemon wedge to squeeze
over before eating.
CHEF’S TIPS
• Acidic ingredients, such
as lemon juice, will make
your salad go limp, so take
a wedge of lemon in your
packed lunch to use just
before eating.
• Salmon or prawns make a
good alternative to tuna.
For a vegetarian version, try
pieces of marinated tofu.
Each 453g serving contains:
334kcal – 28.2g protein
– 26.6g carbs ( • 6.9g sugars)
– • 14.7g fat ( • 2.1g saturates)
– • 1.3g salt
48
www.diabetes.org.uk/enjoyfood