Special “lunch box” feature

Preparation : 10 minutes
Servings : 4

• 12 mini-pita breads 5 cm (2 in.) in diameter

For the ham salad

• 375 ml (1½ cups) ham, chopped
• 1 celery stalk, chopped
• 125 ml (½ cup) mayonnaise
• 30 ml (2 tbsp.) relish
• 45 ml (3 tbsp.) parsley, chopped
• 15 ml (1 tbsp.) chives, chopped
• Pepper to taste

1. 1. Cut a quarter of the mini-pitas and open them to form a pocket.
2. 2. In a bowl, combine ingredients for the ham salad and use mixture to fill the mini-pitas.

Egg and ricotta sandwiches : 10 minutes
Cooking time : 10 minutes
Servings : 4

• 8 slices whole wheat bread

For the egg filling

• 6 eggs, hard-boiled and cooled
• 60 ml (¼ cup) ricotta
• 60 ml (¼ cup) mayonnaise
• 15 ml (1 tbsp.) whole-grain mustard
• 3 pinches garlic powder
• 2 green onions, chopped
• 1 celery stalk, chopped
• Salt and pepper to taste

1. 1. Peel the eggs and place them in a soup dish. Mash them with a fork. In a bowl, mix all ingredients for the egg filling.
2. 2. Spread egg filling on half of the bread slices. Close sandwiches with remaining slices.

Health tip

Although it appears healthy, an egg sandwich can sometimes be high in calories due to the mayonnaise that’s added to produce a creamy texture. For a lighter filling, we suggest replacing a portion of the mayonnaise with ricotta. With a low fat content of about 10%, this cheese has five times less fat than an equal portion of mayonnaise. What’s more, with this cheese’s mild taste, you’ll get similar results while adding calcium to your sandwiches.

Preparation : 10 minutes
Servings : 4

• 8 slices stone-ground whole wheat bread
• 4 leaves green leaf lettuce
• ½ cucumber, sliced

For the pollock filling

• 125 ml (½ cup) mayonnaise
• 10 ml (2 tsp.) sun-dried tomato pesto
• 225 g pollock, shredded
• 1 can (170 g) tuna, drained
• Salt and pepper to taste

1. 1. In a bowl, mix ingredients for the filling.
2. 2. On four bread slices, place a layer of lettuce and cucumber and spread the pollock mixture. Close the sandwiches with remaining slices.

Health tip

A balanced lunch helps maintain a good energy level until your next meal. It should contain at least three of the four food groups specified in Eating Well with Canada’s Food Guide (i.e., vegetables and fruit, grain products, milk and alternatives, meat and alternatives). For example, accompany your sandwich (which contains food from the “grain products” and “meat and alternatives” groups) with vegetable juice and finish off with a yogurt.

Preparation : 25 minutes
Cooking time : 20 minutes
Servings : 6

• 1 paquet d’épinards hachés surgelés de 500 g, décongelés
• 1 contenant de feta aux olives (Saputo^MD) de 170 g, émiettée
• 1 œuf
• 60 ml (¼ de tasse) de germe de blé
• 2 gousses d’ail grossièrement hachées
• 60 ml (¼ de tasse) de parmesan râpé
• 30 ml (2 c. à soupe) de basilic émincé
• 750 ml (3 tasses) de poulet cuit et effiloché
• 6 lasagnes fraîches
• 500 ml (2 tasses) de sauce tomate
• 250 ml (1 tasse) de cheddar râpé

1. 1. Place spinach in a colander and press to drain leaves.
2. 2. In the food processor bowl, place the feta, egg, wheat germ, garlic, parmesan, basil and spinach. Mix until a homogeneous mixture is achieved. Transfer into a large bowl and add the chicken. Stir.
3. 3. Preheat oven to 180°C (350°F). Cut lasagna noodles in half to get 12 rectangles. Place 80 ml (1/3 cup) of filling at the bottom of each noodle and roll.
4. 4. In a saucepan, heat the tomato sauce until it starts to bubble. Cover the bottom of a rectangular dish measuring 33 cm x 23 cm (13 in. x 9 in.) with a third of the sauce.
5. 5. Place the lasagna rolls side by side on the plate, seam side down. Top with remaining sauce and sprinkle with cheddar.
6. 6. Bake in the oven for 20 to 25 minutes.
7. 7. Let cool. Divide into separate servings in airtight containers and freeze.