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Four easy, kilojoule-saving work lunches

Foodie and author Lisa Lillien shares four easy work-lunch ideas that’ll save you time, money and about a kajillion kilojoules



It’s a new (and grown-up) spin on tuna fish. Just combine 85g of boneless pink salmon with some mayo and Dijon mustard. You can also add a little lemon juice, quartered cherry tomatoes, chopped cucumber, red onion, salt and pepper. Then stuff it inside a high-fibre pita. (Tip: pack the salmon salad separately and add it to the pita at lunch time. Nobody likes a soggy sandwich.)




Got leftover chicken? Mix 1 tbsp of low-fat peanut sauce or dressing with ½ tbsp seasoned rice vinegar in a lunch-size Tupperware. Add a cup of any julienned veg you like; some cooked and chopped skinless chicken breast, ½ cup halved, raw sugar snap peas and 1 tbsp chopped coriander, if you have it. Seal and shake to mix, then chill until lunch. Voilà – a super-flavourful cold Thai stir-fry!




Pre-packaged cut vegetables are great for easy, on-the-go light lunches, but they can be boring. Try whipping up a creamy dip with a kick that’s perfect for carrots, cucumbers and whole-grain crackers too: just combine fat-free Greek yoghurt with salsa.




If you have a toaster oven or stove at work, try this out: spread a high-fibre tortilla with tomato sauce and top with a little reduced-fat feta or low-fat mozzarella. Add shredded chicken if you like. Place in the toaster oven until the cheese has melted and the tortilla is crispy.



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