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Summer is the time to roll out the picnic blanket and enjoy lunch al fresco. Forget sandwiches and give your midday meal a fresh twist with these fresh and healthy recipes.
With four tasty alternatives to choose from, these recipes feature leafy greens like spinach and kale, bringing a tasty, healthy boost to summer lunches.
Choose from a picnic-friendly crustless kale quiche, or for a salad that's perfect for packing for lunch, try the Spinach, Chicken and Tomato Pasta Salad. Use your air fryer to make the Spinach, Zucchini and Tomato Frittata with Potato Wedges, and add a splash of color to your day with the Spinach and Rice Salad with Sweet Chili Salmon.
Crustless kale quiche can be made ahead of time and is a hit at picnics. It's a nutritious alternative to sandwiches, is suitable for vegetarians and those avoiding gluten, and is high in protein.
Delicious, filling and healthy to enjoy with the family, this spinach, chicken and tomato salad gives a Mediterranean touch to lunchtime. It is low in fat and saturated fat, but rich in protein and contains less than 450 calories per serving.
Spinach, zucchini and tomato frittata with potato wedges is delicious eaten straight or cold in your lunchbox or on a picnic, making a filling lunch that's a source of protein that will keep you feeling full all afternoon.
Sweet Chili Salmon, Rice and Spinach Salad is packed with goodness and delicious served with spinach and edamame as a base. It's under 500 calories and a source of protein and fiber. Try it with chicken instead of salmon, or to make it vegan, opt for roasted squash or cauliflower.
Crustless Kale Quiche
It serves: 4
Preparation time: 2 minutes
Ingredients:
2 red onions cut into strips
1 tablespoon vegetable oil
3 cloves garlic, sliced
125 g kale, stems removed
6 large free range eggs, beaten
150 g light Greek salad cheese, chopped
Green salad, to accompany
Method:
1. Preheat the oven to 180ºC.
2. Add the onions to a frying pan along with the oil.
3. Fry for 6-7 minutes, then add the garlic and kale. Cook for a further 2 minutes.
4. Transfer to a bowl along with the eggs and salad cheese.
5. Season with salt and black pepper.
6. Lightly spray and line a 15cm round baking tin or non-stick cake tin with cooking oil.
7. Pour in the egg mixture.
8. Bake for about 25 minutes, or until set and golden.
Pasta salad with spinach, chicken and tomato
It serves: 4
Preparation time:5 minutes | Time to cook: 20 minutes
Ingredients:
300 g of dry pasta of your choice
2 large skinless chicken breasts (375 g)
For the dressing:
5 tablespoons low-fat Greek yogurt
2 tablespoons reduced-fat mayonnaise
Juice of 1 lemon
4 tablespoons chopped fresh dill
200 g spinach, coarsely chopped
200 g cherry tomatoes, cut in half
Method:
1. Cook pasta according to package directions and drain.
2. Brush the chicken with a little oil and place it under the grill. Cook for 7-8 minutes, then turn it over and cook for a further 4-5 minutes.
3. Chop once cooled.
4. Mix the dressing ingredients in a jar. Season to taste.
5. In a large bowl, mix the pasta, chicken, spinach and tomatoes.
6. Now add the dressing and stir to combine.
Spinach, zucchini and tomato omelette with potato wedges
It serves: 4
Preparation time:5 minutes | Time to cook:20 minutes in a double-pan air fryer, 40 minutes in a single-pan air fryer
Ingredients:
2 large potatoes, about 400 g, with skin and cut into wedges
4 medium eggs beaten
1 zucchini cut into small cubes
100 g spinach, crushed into a food processor
50 g cherry tomatoes, cut in half
50 g extra-hard cheddar cheese, grated
Note:Requires a double air fryer or alternatively cook the slices first if using a single compartment air fryer.
Method:
1. Preheat the air fryer to 200°C (both sections)
2. Mix the potato with 1 tablespoon of oil.
3. In the second compartment, place the potatoes in an air fryer basket and cook at 200°C for 10 minutes. Shake the potatoes and cook until golden and tender, about 10 minutes more.
4. Meanwhile, add the eggs, zucchini, spinach, cherry tomatoes and 3/4 of the cheese to a jug or large bowl.
5. Season with salt and black pepper and whisk everything together.
6. Pour the mixture onto a paper or glass baking tray (that fits the tray of your air fryer) and cook for 10 minutes. Sprinkle with the remaining cheese and place back into the air fryer to cook for another 5 to 10 minutes, or until golden and risen.
Spinach, rice and salmon salad with sweet chili
It serves: 4
Preparation time:5 minutes | Time to cook: 20 minutes
Ingredients:
200 g of aborio rice
2 salmon fillets with skin (240 g)
1 tablespoon vegetable oil
For the salad:
300 g frozen edamame
4 scallions, sliced
200 g spinach, chopped into large pieces
For the dressing:
3 tablespoons sweet chili sauce
1 tablespoon toasted sesame oil
2 tablespoons soy sauce
Method:
1. Cook rice according to package directions.
2. Meanwhile, sauté the salmon fillets in a little oil for 3 minutes, skin side down, turn them over and cook for a further 2 minutes.
3. Remove the skin and shred when cool enough.
4. Add the edamame to a saucepan of boiling water and cook for 3 to 4 minutes. Drain.
5. To prepare the dressing, add all ingredients to a jar and mix until combined.
6. To serve, add the cooked rice and edamame, scallions and chopped spinach to a large bowl and top with the flaked salmon.
7. Pour in the dressing and toss gently to combine.
Recipes of www.discovergreatveg.co.uk
