This is ideal for pulling together on a Monday morning when you have some leftover roast chicken from Sunday lunch. Spinach and rocket last for ages in the fridge so buy a bag and use for lots of meals. Cooked lentils from a pouch or tin can live in the cupboard for months so very easy to use. If you have leftover cooked carrots, green beans, broccoli etc from lunch, chop it up and add it too!
1 tbsp rapeseed oil
1 tbsp frozen or fresh grated ginger
1 tsp chilli powder or flakes
1/4 red pepper, chopped
75g cooked chicken
50g cooked green lentils (tinned or from a pouch is ideal!)
squeeze of lemon juice
handful of fresh spinach or rocket
- Heat the oil in a pan and add the ginger and chilli. Stir until the ginger (if frozen) has melted for a minute or so.
- Add the pepper, chicken and lentils and stir well. Squeeze over the lemon and cook for 2 minutes to combine the flavours.
- Put the leaves in the bottom of your lunch box if using, and tip the chicken and lentil mixture on top. Take to work or eat straight away.
TIP: Grated frozen ginger is very useful if you don’t use it often. Or buy fresh ginger and freeze it; you can grate it straight from frozen!
Chicken can help to improve your mood as it contains the amino acid trytophan which the bosy converts into the ‘happy hormone’ serotonin, which helps us to feel relaxed. Chicken is also rich in zinc which can be low in people with depression; it might just help the Monday morning blues.
Packed, by Becky Alexander & Michelle Lake (Dip ION mBANT) is published by Nourish, £12.99. Becky writes the food column for The Herts Advertiser and Michelle runs Mission Nutrition, a nutritional therapy consultancy based in St Albans.