Creamy Tuna Pasta for Lunch?

Do you think “Creamy” and weight-loss don’t mix?  Think again my friend!  This yummy recipe is a great mix of carbs of protein, in a delicious creamy sauce which can be easily adapted for any taste!

• 1/2 cup of uncooked wholemeal spiral pasta (35g) 120cals
• 1 95g tin of tuna light (John West) (drained) 55cals
• 2 tablespoons (50g) of Easi-yo natural unsweetened yogurt 35cals
• spices eg. dijon mustard, chilli flakes or lemon and dill

Cook your pasta (add in double the volume of water and microwave for 8mins), drain, and simply stir in the tuna and yogurt. 

205 cals

18.2g protein; 24.4g carbohydrates; 3g Fat (40:54:6)

You can easily make this even more nutritious by added some frozen veg into the pasta as it is cooking (100g of a peas, corn and carrot mix is an extra 80cals for example). It is also very low fat so if you like you can add in some higher fat options to add flavour in place of some of the pasta!

Another option is to use salmon in place of tuna or to use either in one of the many flavoured single serve portions now available!

Chicken Salsa

A yummy light lunch that is super quick and easy!  I freeze my chicken breast fillets as singles, whihc is around two serves.  Cook up the whole fillet at lunch, dice it up and use half now, half for dinner (or in the fridge for tomorrows lunch!).

Serves: 1
Calories: 250 (Optional: 320)

Ingredients:

80g of chicken (cooked and diced)
35g of roasted capsicum salsa (Old El Pasco)
25g light 'n tasty shredded cheese (Devondale)
handful of mixed lettuce or baby spinach
Optional
1 slice of mountain bread

Method:

If having mountain bread, turn the oven onto 200C and slice up mountain bread into (8) triangles, bake for 15mins (while preparing the rest of the meal) or until they look nice and crispy (you can add a light spray of oil if you like).

combine chicken and salsa, place on a microwave safe plate and top with cheese.  Microwave for 1min (approx) or until cheese melts (you could grill if you like). 
Serve with mixed lettuce leaves or baby spinach.
Optional: serve with mountain bread 'crisps' as well!

Tips: 
**great to take to work.. split into two containers, one to microwave with grated cheese, and one with the salad and/or mountain bread crisps.
**an alternative is to use the mountain bread and make it a wrap!