Lunch

Prep: 15 mins | Cook: 45 mins | Serves: 4

Ingredients:

• 2 cups long-grain parboiled rice
• 1/4 cup vegetable oil
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 red bell pepper, blended
• 2 medium tomatoes, blended
• 2 tbsp tomato paste
• 1 tsp thyme
• 1 tsp curry powder
• 2–3 cups chicken or vegetable stock
• Salt and pepper to taste
• Optional: cooked chicken, shrimp, or vegetables

Instructions:

1. Rinse the rice and set aside.
2. Heat oil in a pot, sauté onions and garlic until translucent.
3. Add blended tomatoes, red bell pepper, and tomato paste. Cook 10–15 mins until thickened.
4. Stir in thyme, curry, salt, and pepper.
5. Add rice and mix well, then pour in stock. Cover and cook on low heat for 20–25 mins.
6. Check for doneness and fluff the rice with a fork.
7. Add cooked protein or vegetables if desired and serve hot.

Grilled Chicken Wrap

Ingredients:

• 2 large tortillas or wraps
• 1 chicken breast, grilled and sliced
• 1/2 cup lettuce, shredded
• 1/2 cup tomatoes, sliced
• 1/4 cup cucumber, sliced
• 2 tbsp mayonnaise or yogurt sauce
• Salt, pepper, and paprika to taste
• Optional: shredded cheese or avocado slices

Instructions:

1. Season the chicken breast with salt, pepper, and paprika.
2. Grill the chicken until fully cooked, then slice thinly.
3. Spread mayonnaise or yogurt sauce over the tortilla.
4. Layer lettuce, tomato, cucumber, and grilled chicken on the wrap.
5. Add optional cheese or avocado slices if desired.
6. Roll the tortilla tightly and cut in half to serve.

Quick Vegetable Salad

Ingredients:

• 1 cup lettuce, chopped
• 1/2 cup cherry tomatoes, halved
• 1/2 cup cucumber, sliced
• 1/4 cup red bell pepper, sliced
• 1/4 cup shredded carrots
• 2 tbsp olive oil
• 1 tbsp lemon juice or vinegar
• Salt and pepper to taste
• Optional: feta cheese, avocado, or nuts

Instructions:

1. Combine all vegetables in a large bowl.
2. Drizzle with olive oil and lemon juice or vinegar.
3. Season with salt and pepper, then toss well.
4. Add optional toppings if desired.
5. Serve immediately or chill in the fridge for 10 minutes before serving.