Emily English's low cost lunches
With office workers ditching costly high-street meal deals, nutritionist and bestselling author Emily English proves desk lunches don’t have to mean sad sandwiches or soggy salads. Emily shares her meal prep secrets, showing how one simple evening cook can give you vibrant, high-protein lunches that stay fresh all week. She’ll show two hero recipes for a Satay Chicken Bowl with smashed cucumbers and a crunchy Green Goddess salad slaw, along with tips and tricks to make them stay fresh until lunchtime!
Satay chicken bowls with cucumber
Serves: 2
Ingredients
100g Greek yoghurt (0% fat)1 tbsp peanut butter1 tbsp soy sauce1 tbsp fresh lime juice1 tbsp honey1 tsp curry powder1 garlic clove, grated1 tsp grated fresh root ginger350g skinless, boneless chicken thighs1 tsp olive oil
For the smacked cucumber½ large cucumber1 tbsp rice vinegarI tsp sesame oil1 tsp soy sauceI tsp honey1 spring onion, finely sliced1 tsp chilli flakes1 tsp sesame seeds
To serve250g (9oz) cooked riceFresh coriander leavesLime wedges
Method
In a large bowl, mix the yoghurt, peanut butter, soy sauce, lime juice, honey, curry powder, garlic and ginger. Add the chicken thighs and turn to coat well. Leave to marinate for at least 15 minutes, or longer if you have time.
Cut the cucumber in half lengthways and lightly smack each half with the side of a knife or a rolling pin until split and craggy. Slice the cucumber into bite-sized pieces and toss into a bowl with the rice vinegar, sesame oil, soy sauce, honey, spring onion, chilli flakes and sesame seeds.
Heat the olive oil in a large frying pan over a medium-high heat. Add the marinated chicken and cook for 8-10 minutes on each side, until golden, sticky and cooked through. Remove from the heat and set aside to rest for a few minutes, then slice.
Divide the rice between 2 bowls and top with the chicken, smacked cucumber, coriander and Lime wedges.
Leftovers will keep in the fridge for up to 3 days.
*If you would like to take this as a packed lunch then Emily recommends desseding the cucumber to remove the seeds.
Green Goddess Caesar slaw
Serves: 4
Ingredients
For the croutons
2 thick slices of sourdough, cut into chunks
1 tbsp olive oil
½ tsp garlic granules
For the dressing
150g Greek yoghurt (0% fat)
2 anchovy fillets
1 small garlic clove
1 tbsp fresh lemon juice
1 tsp Dijon mustard
2 tsp Worcestershire sauce
20g fresh basil
15g fresh parsley
Salt and black pepper
1 small white cabbage, or ½ large white cabbage, finely shredded
1 cucumber, deseeded and finely chopped
1 medium avocado, diced
25g Parmesan, finely grated
Method
Preheat the oven to 200°C fan. To make the croutons, toss the sourdough with the olive oil and garlic granules. Spread out on a baking tray and bake in the preheated oven for 10-12 minutes until golden and crisp.
To make the dressing, place all the ingredients in a jug and blend with a stick blender until smooth. Season to taste with salt and pepper.
In a large bowl, combine the cabbage, cucumber and avocado. Add the dressing and toss everything until well coated. Top with the Parmesan and warm croutons to serve.
Store the slaw and croutons separately for up to 3 days.
Store the slaw in the fridge and the croutons in an airtight container in a room temperature cupboard.