family
lovely lunches Simple kids’ lunchbox recipes to keep little ones alert and full all day. Pack leftovers for a wholesome, energy-fuelling work lunch.
Pasta salad with tuna mayo
Quick to throw together, this salad makes a satisfying lunchbox feast, whether you’re on a picnic or at your desk. Carbs in the wholemeal pasta aid muscle recovery after high-intensity exercise, so it’s also a great post-workout option. Makes enough for two days. SERVES 4 PREP 20 mins COOK 20 mins EASY FIBRE
2 OF 5-A-DAY
LOW FAT
250g wholemeal penne 2 x 120g pots bio yogurt 2 tsp English mustard powder 2 tbsp extra virgin olive oil 4 tsp apple cider vinegar 1 very finely chopped red onion
generous handful of basil, finely chopped 2 x 160g cans tuna in spring water 2 red peppers, deseeded and diced 340g can sweetcorn, drained
1 Boil the pasta for 10 mins until al dente, then drain and rinse under cold running water. Drain again. Meanwhile, mix the yogurt, mustard, olive oil, vinegar, onion and basil together in a large bowl, then stir in the tuna, red peppers and sweetcorn. 2 Stir through the pasta and serve in bowls or pack into containers for work or a picnic. Chill two portions to eat the next day. GOOD TO KNOW healthy • low fat • low cal • 2 of 5-a-day • folate • fibre • vit c PER SERVING 444 kcals • fat 12g • saturates 3g • carbs 54g • sugars 16g • fibre 10g • protein 25g • salt 0.7g
August 2021 BBC Good Food Middle East 73
