GRAB & GO CHEESE & CRACKERS
Mix ½ cup low-fat cottage cheese with 1 cup chopped red capsicum and 10 sliced large black olives. Serve with 6 small wholegrain crackers. Finish with 1 medium apple.
Total: 1,583 kJ (378 cal)
HUMMUS, OLIVE AND TOMATO
Spread 2 tbs hummus on each half of a toasted wholegrain English muffin. Top each half with 5 thinly sliced olives and a slice of tomato. Enjoy with 1 medium orange.
Total: 1,515 kJ (362 cal)
MEDITERRANEAN SALAD
Toss ½ cup chickpeas, rinsed and drained, with ½ cup halved cherry tomatoes, 1 chopped cucumber, 10 large black olives and 1 tbs lemon juice. Serve with 1 toasted large wholemeal pita.
Total: 1,665 kJ (398 cal)
SPANISH-STYLE EGGS
Fry 1 whole egg with 1 extra egg white in 1 tsp olive oil. Place on top of ½ cup salsa and 10 sliced large green olives. Eat with medium (about 15 cm) wholemeal pita.
Total: 1,602 kJ (383 cal)
MANGO WALNUT SALAD
Top 3 cups spinach with ½ cup mango, ¼ cup red capsicum, 4 baby carrots, 2 tbs walnuts, 2 tbs vinaigrette and 1 tbs raisins. Add half a wholemeal pita.
Total: 1,652 kJ (395 cal)
HAZELNUT PEAR CRACKERS
Spread 4 rye crackers with 2 tbs of Philadelphia garlic-and-herb cream cheese and top with 1 sliced medium pear and 2 tbs hazelnuts.
Total: 1,570 kJ (375 cal)
CHICKEN LETTUCE WRAPS
Spread 6 butter-lettuce leaves with 2 tbs hummus and top with 85 gram sliced grilled chicken and 2 tbs walnuts. Serve with 1 cup raspberries and 6 small wholegrain crackers.
Total: 1,695kJ (405 cal)
TAHINI TUNA PITA
Mix 85 gram canned chunk-style tuna in spring water, drained, with 2 tbs tahini, 2 tbs chopped parsley and half a finely shredded small carrot. Stuff into medium (about 15cm) wholemeal pita.
Total: 1,522 kJ (364 cal)
SUMMER TOMATO SALAD
Layer 1 cup rocket with 2 sliced tomatoes, 60 gram thinly sliced reduced-fat mozzarella and 5 thin slices red onion. Dress with 2 tbs pine nuts; 1 tsp olive oil; and balsamic vinegar, salt and pepper to taste.
Total: 1,635 kJ (391 cal)
AVOCADO TOMATO HERBED WRAP
Spread 1 wholemeal wrap with 2 tbs Philadelphia garlic-and-herb cream cheese and fill with 1 sliced small tomato, ¼ cup sliced avocado, whole basil leaves and tsp balsamic vinegar.
Total: 1,515 kJ (362 cal)
AVOCADO MANGO SALAD
Mix 1 cubed mango with ¼ cup diced avocado and 2 tbs chopped coriander. Squeeze with juice of half a lime and sprinkle with ground pepper. Serve with wedges of 1 toasted large wholemeal pita.
Total: 1,535 kJ (367 cal)
AVOCADO BRUSCHETTA
Spread 2 sliced toasted multigrain bread with ¼ cup sliced avocado, mashed, and top with 2 small sliced tomatoes. Season with salt and pepper to taste. Serve with 1 medium apple.
Total: 1,565 kJ (374 cal)
CHEESY BEAN DIP
Mix ¾ cup rinsed and drained red kidney beans, mashed, with ¼ cup diced onion, 1 tbs peanut oil and 1 tbs balsamic vinegar. Sprinkle with ¼ cup grated reduced-fat cheddar cheese and microwave on medium until cheese melts. Serve with 1 cup sliced red capsicum for dipping.
Total: 1,627 kJ (389 cal)
ITALIAN TUNA
Blend 85 gram can chunk-style tuna in spring water, drained; with ¼ cup chopped red onion, 2 tbs capers, 2tbs lemon juice and 1 tbs olive oil. Serve with 4 rye crackers.
Total: 1,447 kJ (346 cal)
SESAME COLESLAW
Mix 1 cup finely sliced white cabbage with 1 cup julienne carrot, ¼ cup red capsicum slices, ¼ cup chopped canned water chestnuts, 1 peeled and segmented medium orange, 2 tbs sesame seeds, 2 tbs rice wine vinegar, and 1 tbs sesame oil.
Total: 1,455 kJ (348 cal)
GREEK LENTIL SALAD
Mix ½ cup canned lentils, rinsed and drained, with ¼ cup each chopped tomato, chopped cucumber, and chopped red onion; 2 tbs red-wine vinegar; and 1 tbs canola oil. Sprinkle with ¼ cup crumbled fetta cheese and 2 tsp dried oregano.
Total: 1,602 kJ (383 cal)