By Dr Megan Chircop
A lighter version of a Ploughman's lunch, but still with all the tasty ingredients that make this wonderful salad. Gluten-free and high in protein to keep your tummy satisfied.
50 grams mixed salad leaves
50 grams cherry tomatoes halved
¼ red onion, thinly sliced
20 grams pickled onions, halved or quartered if large OR baby gherkins
60 grams ham, 97% fat-free, shaved
1 boiled egg, quartered
30 grams cheddar cheese or brie, cut in to cubes
1 serving creamy salad dressing (scroll down)
Nutrition (per serving): 360 calories, 30.4g protein, 12.6g net carbohydrates, 2.1g fibre, 19.7g total fat.
* Add a tablespoon of finely chopped capers and some chilli flakes for a bit of zing.
* Take dressing in a separate container if you are preparing this for lunch the next day. Drizzle with dressing just before eating.
Creamy salad dressing (GF, V)
A fresher, lighter and much, much more healthy version than traditional mayonnaise-based salad dressings. Fabulously pairs with coleslaw, Reuben salad, or drizzled over grilled meat.
30 grams salad cream lite by Heinz
50 grams Tamar Valley no fat natural yoghurt
15 grams lemon juice or Praise fat-free French dressing (1 Tbsp)
1 tsp dijon mustard
Nutrition (per serving): 55 calories, 2.1g protein, 4.9g net carbohydrates, <1g fibre, 3g total fat.
* Optional: For a kick add a pinch of chilli.
* Variation: Add a tablespoon of finely chopped herbs of your choice to mix it up.
The Body Sculptors Australia team prides itself on developing nutritious recipes that are absolutely delicious. You will wonder why you have not eaten like this your whole life when food tastes this good.
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