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HEALTH & WELLBEING | BE FOOD SMART AT WORK<br />
Be food smart at work<br />
Prepare 3 healthy lunch box dishes that will invigorate you mid-shift<br />
There’s nothing less likely to sustain you in the middle of a long, busy shift than a limp service station<br />
sandwich or a cheap sausage roll. Neither will give your mind or body what you need to perform at your<br />
best, so a little food preparation is a simple, effective solution. Your wellbeing is undoubtedly linked to the<br />
quality of care you provide, and recognising this is an important step in caring for yourself while at work.<br />
Quick and easy to prepare, these lunch box recipes provide a range of nutrients that will boost your energy<br />
and help your mind to stay at its sharpest by providing a balance of carbohydrates, fats and protein.<br />
Spicy Peri-Peri<br />
Quinoa<br />
kcal 386<br />
fat 7g<br />
saturates 1g<br />
carbs 35g<br />
sugars 15g<br />
fibre 5g<br />
protein 47g<br />
salt 1g<br />
Serves 4<br />
Cook 20 minutes<br />
4 skinless chicken breasts, cut<br />
into bite-size pieces<br />
1 tbsp Peri-Peri seasoning<br />
100g quinoa<br />
600ml hot chicken stock<br />
100g dried cranberries<br />
125g ready to use puy lentils<br />
1 tbsp olive oil<br />
2 red onions, cut into thin<br />
wedges<br />
1 bunch of spring onions,<br />
chopped<br />
Small bunch of basil<br />
Quinoa is high in<br />
protein, iron and<br />
fibre and is<br />
naturally<br />
gluten-free.<br />
Toss the chicken in the Peri-Peri<br />
seasoning and bake for 20 minutes<br />
until the chicken is cooked. Set aside.<br />
Cook the quinoa in the chicken stock<br />
for 15 mins until tender, add the<br />
cranberries and lentils and cook for a<br />
further 5 mins. Drain and add to the<br />
chicken.<br />
While the quinoa is cooking, fry off<br />
the onions in the olive oil until<br />
softened. Add to the chicken and<br />
quinoa mix, stir and add the<br />
basil. Allow to cool before<br />
boxing up.<br />
20 newcrossnews | www.newcrosshealthcare.com