Check out more recipes and food plan options from series 9 of RTÉ One's Operation Transformation by searching here on RTÉ Food. For more on OT, click on the official website here. Missed the programme on Wednesday night at 8.30pm on RTÉ One? Catch up on the RTÉ Player here
Operation Transformation: Food Plan lunch options - Series 9
1. Aoife’s Tuna Panzanella Salad
2. Open Face Salmon Sandwich & Dill Mayo
3. Tomato & Avocado Salad
4. Spinach Salad with chicken, corn and feta
5. Caprese Pasta Salad
6. Sweet potato soup and tuna crisp bread
7. Turkey club sandwich
8. Mediterranean pita
9. Chicken Noodle Soup
1. Aoife’s Tuna Panzanella Salad
Serves: 1 Calories per portion: 334kcal
Ingredients:
1 slice of crusty wholegrain bread (35g)
2 tablespoons olive oil
2 tomatoes, chopped
½ cucumber, sliced into ¼ inch slices
50g spinach
50g lettuce
¼ cup basil, roughly chopped
1 ½ teaspoon capers, drained
1 ½ teaspoon balsamic vinegar
80g can of tuna drained & flaked (56g drained weight)
Method:
1. Preheat a grill to medium low.
2. Brush the bread with 1 tablespoon oil.
3. Grill the bread until lightly toasted, approximately 2 mins per side.
4. Cut into cubes and transfer to a large bowl.
5. Add the tomatoes, lettuce, spinach, cucumber, basil, capers, balsamic
vinegar and remaining oil.
6. Top with tuna and serve.
2. Open Face Salmon Sandwich and Dill Mayo
Serves: 1 Calories per portion: 343kcal
Ingredients:
2 slices of brown bread
1 tablespoon mayonnaise
10g Dill, stemmed
¼ cucumber, thinly sliced
60g smoked salmon
Method:
1. In a blender puree the mayonnaise and dill.
2. Spread the dill mayonnaise on bread.
3. Add smoked salmon and top with cucumber.
3. Tomato and Avocado Salad
Serves: 1 Calories per portion: 369kcal
Ingredients:
60g cherry tomatoes halved
40g olives, quartered
10g fresh mint, chopped
100g lettuce leaves (butterhead, romaine, iceberg, spinach)
2 tablespoons Aoife’s vinaigrette dressing
¼ avocado (50g)
Aoifes Vinagarette:
30g balsamic vinegar
1 clove garlic
1 tablespoon honey
1 tablespoon wholegrain mustard
50g olive oil
Method:
1. In a bowl, combine lettuce, tomatoes, olives, mint, and avocado.
2. Drizzle with Aoife’s Vinagarette dressing
4. Spinach Salad with chicken, corn and feta
Serves: 1 Calories per portion: 398cal
Ingredients:
100g chicken breast, cooked
½ tablespoon fresh lemon juice
½ tablespoon olive oil
75g baby spinach leaves
2 tomatoes, chopped
15g feta cheese
90g sweet corn
Method:
1. In a bowl combine the lemon juice and oil.
2. Place the spinach leaves on a plate, top with chopped tomatoes, sweet corn,
cooked chicken and top with feta cheese.
3. Drizzle lemon dressing on top.
5. Caprese Pasta Salad
Serves: 1 Calories per portion: 245kcal
Ingredients:
30g whole wheat penne pasta
20g 3% fat natural yogurt
juice of ¼ lemon
1 teaspoon pesto
20g fresh mozzarella balls
90g cherry tomatoes, halved
handful fresh basil
Method:
1. Add the pasta to a pot of water. Bring to boil and simmer until cooked.
Drain and rinse in cold water.
2. In a bowl mix the yogurt, lemon juice and pesto.
3. Combine the mozzarella, chopped tomatoes, basil and cooked pasta.
4. Drizzle with dressing
6. Sweet Potato Soup and Tuna Crisp Bread
Serves: 1. Calories per portion: 314
Ingredients:
2 slices wholemeal crisp bread
80g can of tuna drained & flaked (56g drained weight)
1 tablespoon 3 % fat natural yogurt
25g sweetcorn
1 tomato
200g sweet potato and celery soup
Ingredients to make this soup:
450g sweet potato, peeled and diced
225g celery, diced
170g turnip, peeled and diced
600ml water
1 tablespoon olive oil
1 onion, chopped
1 teaspoon thyme
600ml of low sodium vegetable stock
¼ tsp nutmeg
Pinch of ground all spice
Method:
1. Place crisp bread on plate.
2. Wash and dry tomato and slice.
3. Mix tuna with natural yogurt and sweetcorn.
4. Place tuna mixture topped with sliced tomato on crisp bread.
5. Serve with soup.
To make the soup:
1. Add sweet potatoes, celery and turnips into large pot.
2. Add 600ml water and bring to boil. Turn down heat and simmer until
completely tender 30 - 45 minutes.
3. Heat oil in a separate pan over medium heat. Add the onions, stirring often
until they soften.
4. Stir in the thyme, vegetable stock, nutmeg and all spice. Simmer for 5
minutes.
5. Using hand blender or food processor blend the sweet potatoes, celery,
turnips and onion mixture from the pan until smooth.
