5 BUDGET-FRIENDLY WORK LUNCHES

Looking for quick work lunch ideas that are also easy on the pocket? Then look no further! Here are our top five must-tries.

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Roast veg and tuna-stuffed pita pockets
SERVES 4 // COOKING TIME:  35 min

These roast veg and tuna-stuffed pita pockets are a nutritious recipe you can whip up time and time again.

INGREDIENTS

For the roast vegetables
1 red pepper and 1 yellow pepper, deseeded and sliced
1 onion, quartered
1 brinjal, sliced
1 Tbsp olive oil
2 tsp chopped rosemary

For the tuna mayo
2 cans (170g each) tuna, drained
3 Tbsp plain yoghurt
1 Tbsp mayonnaise
1 tsp lemon juice
¼ tsp ground coriander

To serve
4 wholewheat pita breads
1 cup rocket
½ wheel feta, crumbled

METHOD

For the roast vegetables
1. Preheat oven to 200°C.
2. Toss the vegetables with the olive oil and rosemary and season with salt and pepper.
3. Roast in the oven for 30 minutes or until soft.

For the tuna mayo
1. Mix all the ingredients together in a bowl and season with pepper to taste.
2. To serve, heat the pita breads according to package instructions and fill halfway with roast vegetables. Spoon in some tuna mayo and top with fresh rocket and crumbled feta.

Homemade sloppy joes with chakalaka
SERVES 4 // COOKING TIME 1 hour



Not in the mood for a burger? These juicy homemade sloppy joes with chakalaka put a delicious spin on an American comfort food favourite.

INGREDIENTS
2 Tbsp vegetable oil
1 onion, chopped
3 cloves garlic, chopped
500g beef mince
1 tsp grated ginger
1 tsp curry powder
1 tsp ground cumin
½ tsp paprika
1 can (410g) chopped tomatoes
¼ cup beef stock
2 tsp Worcestershire sauce
1 Tbsp tomato paste
2 tsp sugar
½ can (410g) chakalaka
4 rolls, sliced and toasted
1 cup coleslaw
4 gherkins, sliced
¼ cup micro herbs

METHOD
1. Heat the vegetable oil in a pan over medium heat. Fry the onion and garlic until soft and translucent, about 5 minutes.
2. Add the beef mince, grated ginger, curry powder, cumin and paprika and fry for another 1–2 minutes, until fragrant.
3. Add the tomatoes, beef stock, Worcestershire sauce, tomato paste and sugar. Reduce the heat and simmer for 25–30 minutes, until the sauce has thickened.
4. Stir through the chakalaka and continue simmering until it is heated through.
5. Top each roll with coleslaw and gherkins. Then add a generous scoop of chakalaka mince. Finish off with the micro herbs and serve.

Rice, fish and bean salad with homemade croutons
SERVES 4 // COOKING TIME 1 hour 15 min



This isn’t your average salad – we bulked it up with budget-friendly ingredients, like bread and frozen veg.

INGREDIENTS
2 frozen hake medallions, thawed
1 Tbsp flour
⅓  sandwich loaf, crust removed
½ cup speckled beans, cooked
2 carrots, chopped
½ cup frozen peas and corn, cooked
2 cups spinach, thinly sliced
1 cup cooked rice
⅓  cup salad dressing (optional)

METHOD
1. Heat some oil in a non-stick pan. Season the hake and dust with flour.
2. Add the fish to the pan, skin-side down. Fry for 4 minutes. Flip and fry for another 2–3 minutes. Remove from the pan, cool, flake and set aside.
3. Cut the bread into 1cm croutons. Heat some more oil in a pan over medium heat. Fry the croutons in batches. Drain on paper towel and season.
4. Toss the fish, beans, carrots, peas, corn, spinach and rice in a salad bowl. Top with the croutons and serve with your favourite salad dressing on the side.

Barley salad with spinach and sardines
SERVES 4 // COOKING TIME 30 min



Packed with omega-3 fatty acids, sardines are great for brain function and development. Enjoy them in this barley salad with spinach and blistered tomatoes.

INGREDIENTS

For the dressing
⅓  cup olive oil
2 Tbsp white-wine vinegar
2 Tbsp honey
Zest and juice of 1 lemon

For the barley salad
2 cups cherry tomatoes, halved
2 Tbsp olive oil
1 clove garlic, finely chopped
1½ cups cooked barley
2 cans sardines, cleaned
1½ cups baby spinach
¾ cup bean sprouts

METHOD

For the dressing
1. Whisk all the ingredients together and set aside.

For the barley salad
1. Preheat oven to 200°C.
2. Toss tomatoes, olive oil and garlic together. Season and roast for 15 minutes. Set aside until cooled.
3. Place the barley at the bottom of a jar, followed by the tomatoes, sardines and the baby spinach. Top with bean sprouts and drizzle with the dressing.

Recipe: Jezza-Rae Larsen
Styling: Elizabeth Mackenzie
Photography: Sean Dollery // HMimages.co.za

Rainbow-stuffed chicken breasts
SERVES 4 // COOKING TIME 40 min



Have you always wanted to learn to make your own restaurant-style rainbow-stuffed chicken breasts? We’re making it easy for you by keeping it simple and using seasonal, budget-friendly ingredients only.

INGREDIENTS
Olive oil
1 red onion, peeled and sliced
4 chicken breast fillets
Salt and black pepper
4 spinach leaves
1 carrot, cut into shavings
2 tomatoes, roughly chopped
2 Tbsp chopped basil
1 Tbsp white balsamic vinegar

METHOD
1. Preheat oven to 180°C.
2. Heat a splash of oil and sauté the onion for 2 minutes.
3. Cut open each chicken breast by running a knife along the side, but without cutting all the way through (you want to create a little pocket in it). Season well.
4. Layer the onion, spinach and carrot inside each chicken breast. Pin it closed with a toothpick.
5. Fry the chicken breasts in a non-stick pan for 6 minutes on each side. Then bake in the oven for 10 minutes.
6. Toss the tomatoes with 1Tbsp oil, basil and balsamic vinegar. Season.
7. Serve the dressed tomatoes with the sliced, stuffed chicken breast fillets.

Photography: Sean Dollery & Andreas Eiselen // HMimages.co.za