Healthy Breakfast and Packed Lunch Recipes

One of my 2018 resolutions as Bel enters Secondary School life is to make healthy breakfast and packed lunch options so that both she and I could enjoy and be at ease with the lower intake of carb and higher protein content. I like savoury stuff so naturally, I hardly have any sweet meals here.

Here are some of my own adapted recipes which I have learnt from meals recipes in the internet.

1) Chicken Burger in Lettuce Wrap 

• 1 Kg Minced Chicken
• 1 Egg
• 2 Tbsp Yoghurt
• 1 Tbsp Oyster Sauce / Bbq Sauce / Any "special" Sauce
• 1 Tbsp Light Soya Sauce
• 1 tsp Dark Soya Sauce
• 1 pack of fresh tiny button mushrooms
• 1 small carrot shredded
• 1 small onion diced
• 1 tsp Pepper
• 1 tsp Salt
• 1 tsp Paprika 
• 1 Tbsp Corn Flour (Optional depending if sticky or not)
• 1 Tbsp Herbs (Mixed, Oregano, or Fresh Green Onion)
• 3 pieces of Bread cubes (toasted)

This can make 25 large pieces, I use Ice Cream Scope to scope a round portion and fry them batch by batch, brown on both sides and flatten. After that, bake for 20 minutes at 180 C. 

I warm it up in the morning for 10-15 mins 180C and wrap with Iceburg Lettuce or Lettuce.
Variation : Server Chicken Burger with baby cucumber, cucumber slices, lettuce, tomatoes.

2) Quiches in Muffin Tin

Deep Muffin Tin (12 pieces) :-
6 Eggs
1/2 Cup Milk
1/2 Cup Shredded Cheese
Half of Zuchinni shredded
Some Bacon diced or Chicken Burger diced
Salt
Pepper

Line the Muffin Tin with compressed bread as base, pour the mixture into the Muffin hole. Bake for 20 minutes 170 C.

Shallow Muffin Tin (12 pieces)
3 Eggs
1/4 Cup Milk
1/2 Cup shredded Cheese (I used Cream Cheese)
1/4 Piece Zuchiini Shredded
Some Bacon diced
Salt
Pepper

(Fill up 12 muffins holes for shallow tin)
Bake 20 mins 180C
Make sure Cupcakes mould covered with oil.

3) Crustless Quiche 

½ cup flour
¼ tsp baking powder
4 eggs, beaten
2 cups low fat milk
75g reduced-fat spread/butter, melted
210gm can pink salmon, drained
1 slice ham, chopped (optional)
1 onion, chopped
½ cup grated cheese
handful of chopped fresh chives (optional)
1 tomato, cut into rings (optional)
black pepper, salt
180 C 45 mins

Note :- I have baked this once, my oven can reduce time as it was too brown. I will reduce or remove the butter / oil as it was a bit too oily. The quiche is not firm, a bit wet and soggy.

4) Chicken Veggie Cheesy MeatBalls

1 Kg Minced Chicken
1 Medium Onion
1 bunch Parsley chopped
1 Celery Stick diced
1 bunch of Oregano (fresh)
Cheddar Cheese (in tiny cubes)
1 Egg
2 Tbsp Yoghart
1 tsp Dark Soya Sauce
1 Tbsp Oyster Sauce
4 Bread toasted and diced
3 Tbsp Bbq Sauce (can be other options)

Mix them up and roll them into balls, put in the cheese cube inside each meatball. Bake at 180 C for 20 minutes.

Note :- They looked a bit too pale but taste was good.

This taste more yummy than its pale look.

5) Chinese Lagsana with Chicken Bolognese 

Chicken Bolognese
Chinese Wanton sheets
Cheese
Tiny Glassware or aluminum Bowls

Layer the Chicken Bolognese, shredded cheese  and Wanton sheets.
Bake till brown.

6) Chicken Breast Various Flavours 

500 gm Chicken Breast (100 gram portions)
1 Tbsp Yoghurt
Salt & Pepper
2 Tsp Soya Sauce
3 Tbsp Sauce (BBq, Hoisin, Black Pepper. Rendang Sauce,  etc)

Marinate them in Zipped Locked Bags or plastic containers overnight or in freezer.
Defrost them before sleep and roast in the morning.
Roast 15-20 mins 180C

Note :- The variation is endless, from western to oriental, Chinese or Indian or Malay.

7) Jacket Potatoes

Medium size potatoes
Chicken Bolognese
Cheese

Wash the potatoes well. Cut a deep line on top. Boil the potatoes like 10 minutes. Then wrap them in aluminium foil. Roast them for 15 minutes. Before eating, pull Chicken Bolagnese and cheese on top and bake till cheese melt.

7) Roast Chicken and Salad in Wrap



References:-

http://tiphero.com/chicken-casseroles/