Healthy Lunchbox Recipes to Try on a Budget

How many times have we heard ourselves saying that we need to start saving money and lessen eating out? Having said that, most of us in Malaysia go through this dilemma at least once every month.

The dilemma of having to cut on our budget or other expenses especially towards month end. When you have other commitments and responsibilities it can take a huge toll on the bank balance and with eating out everyday isn’t gonna help make it better. Many people in Malaysia have developed the habit of bringing meals cooked from home in a lunch box to work. Having to make ends meet one needs to opt for more of budget meals. Below I will be sharing 7 lunch box recipes that can save your money and health. Give it a try!



1 .Stuffed Bagel Sandwiches

Ingredients
1 large bagel, or 2 small bagels
¼ cup whipped cream cheese
2 TB dill relish
2 large slices of salami, diced
4 baby carrots, diced
a pinch of salt and pepper (pinch = about ⅛ tsp)
a pinch of garlic powder is also fabulous for those who love garlic

Directions:

First step is to start cutting your bagel down the middle and remove most of the extra breading inside to form a ring.

After that, mix together the remaining ingredients in a bowl, until well combined. It is usually most people use a stand mixer for this

Then fill the empty ring of one of the bagel halves with cream cheese mixture.

Lastly, place other half on top, and cut in half. (serving 2)




2. Crockpot BBQ Chicken

Ingredients
2 lbs boneless skinless chicken breasts
1 cup BBQ sauce
1/4 cup Italian dressing
1/4 cup brown sugar
1 tbsp Worcestershire sauce
salt to taste

Directions:
Firstly, season chicken breast lightly ( a small pinch per breast) with some sea salt and place in your crockpot.

Using a mixing bowl combine BBQ sauce, Italian dressing, brown sugar and Worcestershire sauce. Stir until well combined.

Third step, pour over chicken, cover and cook on HIGH for 3-4 hours

Next, once time is up, you can serve the breast whole, or shred with 2 forks. If shredding, recover and let cook in sauce for about 10-15 or more minutes if needed to soak up all that delish flavor.

Last step, serve on buns, over rice, in wraps, on a salad or eat a plateful as is! Best way is on fresh rolls, topped with coleslaw.




3. Chicken Wraps

Ingredients:
Whole Grain tortillas
Chicken slices
Grated carrots
Butterhead cabbage
Onions, sliced
1 tablespoon of olive oil

Directions:
Sauté the sliced onions and leave them aside.
Pan fry the marinated chicken slices in a non-stick pan with olive oil.
Arrange the ingredients in the centre of the tortilla and wrap them up. Cut diagonally to serve.




4. Easy Pad Thai

Ingredients:
7 ounces pad Thai noodles
1 tablespoon extra virgin olive oil
2 eggs
3 tablespoons soy sauce
1 tablespoon fish sauce
1 tablespoons sambal oelek (or sriracha)
2 tablespoons fresh lime juice
2 tablespoons canola oil
2 tablespoons brown sugar
1 cup fresh bean sprouts
1 cup cilantro
3 scallions, thinly sliced
½ cup chopped peanuts

Directions:
Firstly, bring a large pot of salted water to boil. Remove from heat and add the noodles. Let sit about 10 minutes, or until soft. Drain and rinse under cool water.

Next, heat the olive oil in a medium skillet over medium heat. Then crack the eggs and scramble until set, about 2 minutes. Remove from pan and set aside.

In order to make the dressing, in a small bowl combine the soy sauce, fish sauce, sambal oelek, lime juice, canola oil, and brown sugar. Whisk until emulsified.

Using a large skillet combine the noodles, sauce, bean sprouts, scrambled eggs, cilantro, and scallions. Toss until combined.

Lastly, serve garnished with peanuts.




5. Sardine Fried Rice

Ingredients:
2 tbsp vegetable oil
1 small onion (peeled and chopped)
1 clove garlic (minced)
1 can sardines in hot sauce (3.75oz/106g)
1 cup frozen mixed vegetables (150g)
3 cups cooked white/brown rice (preferably kept overnight)
2 tbsp soy sauce
Salt and pepper to taste

Directions:
Using a large non-stick fry pan, heat vegetable oil. Fry onions for about 3 minutes. Add garlic and fry for another minute.

Split open sardines with a fork. Remove bones. Then drop sardines into the pan and fry for 2 minutes. Next, stir in frozen mixed vegetables and allow it cook for another 3 minutes.

Then add cooked rice. Give it a stir. Now add soy sauce, remaining hot sauce from can, pepper, and salt (to taste). Stir to get everything mixed well and cook until rice is dry and fluffy. This will take 4 to 5 minutes.

Remove and serve immediately.




6. Vegan chickpea curry

Ingredients:
1 tbsp oil
1 onion, chopped
1 garlic clove, crushed
¼ tsp salt
½ tsp cumin powder
¼ tsp coriander powder
¼ tsp turmeric powder
¼ tsp red chilli powder
1 fresh tomato, chopped
400g tin chickpeas, drained and rinsed
5cm/2in piece root ginger, grated
pinch of garam masala
pitta breads or plain basmati rice, to serve

Directions:
First step is to heat a deep lidded saucepan or a medium sized wok and add the oil. Fry the onions and garlic, until the onions are caramelised

Add in some salt, cumin, coriander, turmeric as well as red chilli powders. Mix it well for a minute and tip in the tomato. Cook the sauce until it begins to thicken.

Add 4 tablespoons water and stir. Then tip in the chickpeas and mix. Mash a few of the chickpeas while cooking. Cover and simmer for 5 minutes. Then add the ginger and the garam masala. Cook for another minute.

Serve with pitta breads or plain basmati rice.



7. Healthy chicken stir-fry with cashews

Ingredients:
2 tsp five-spice powder
250g/9oz brown long-grain or basmati rice or quinoa
125g/4½oz cashews
1 tbsp sunflower oil
Get 2 large boneless, skinless chicken breasts (about 225g/8oz each), cut into bite-sized chunks
flaked sea salt and freshly ground black pepper
2-3 peppers, mixed colours, cut into strips
1 bunch of spring onions, trimmed and cut into 3cm/1¼in pieces
2 or 3 red chillies, deseeded (if preferred for less heat) and cut into long strips
3cm/1¼in piece fresh root ginger which you need to peel and cut into thin matchsticks
2 garlic cloves, finely chopped
1 tsp cornflour
100ml/3½fl oz chicken stock
3 tbsp hoisin sauce (alternatively use soy sauce)
large handful basil leaves

Directions:
First cook the rice. Then put the five spice in the bottom of a medium pan over a low heat. Cook it for about 3-4 minutes, or until you start to smell the aromas, then add the rice or quinoa along with a little salt and cook it according to the pack instructions.

In the meantime, put the cashew nuts in a large wok (without any oil) over a medium heat and toast for about 3-4 minutes, giving them a shake from time to time until golden-brown all over. Next, tip them onto a plate and set them aside.

Now you must heat the oil in the wok with the heat turned up to high. Put some seasoning on the chicken pieces with salt and pepper and stir-fry for about 4-5 minutes, stirring occasionally, until golden-brown. Also add on peppers, spring onions, chillies and ginger, and cook for 2-3 minutes keeping the pan moving so nothing burns. Add the garlic and cook for another minute.

Next, place the cornflour in a small bowl with two teaspoons of cold water and mix to a smooth paste. Add it to the stir fry along with the stock and hoisin sauce and let the sauce bubble away for 1-2 minutes, or until it thickens slightly. Then toss the toasted cashew nuts into the pan and check that the chicken is cooked through. Remove from the heat.

The rice or quinoa should have been cooked by now and so drain, season to taste with salt and pepper and then return to the pan to keep warm if necessary.

Spoon the rice or quinoa onto each serving of the plate. Not to forget to spoon the stir fry between them and rip up the basil leaves to scatter over. Serve the chicken stir-fry immediately.




8. Tomato salad with guacamole
Ingredients:

For the guacamole
1 garlic clove
½ avocado, peeled, stone removed
1 tsp chopped fresh coriander
½ lemon juice only
2 tbsp olive oil
salt and freshly ground black pepper

For the salad
1 tbsp olive oil
1 tsp balsamic vinegar
1 tomato, deseeded, finely chopped
½ avocado, peeled, stone removed, finely chopped
salt and freshly ground black pepper

Directions:
To make the guacamole, place all of the guacamole ingredients into a food processor and blend until smooth.

To make the salad, whisk together the oil and vinegar in a bowl.

Add the tomato and avocado, season, to taste, with salt and freshly ground black pepper and mix together well.

To serve, place the salad onto a plate and spoon the guacamole around.

Try it today!