School Lunchbox Idea’s
Tuna, corn & cheese pies Makes 12
• 12 slices multigrain bread
• 425g tuna in springwater, drained
• Large handful baby spinach leaves, roughly chopped
• 125g corn kernels, drained
• 8 eggs
• ½ cup reduced fat cheese
1. Preheat oven to 180 degrees Celsius. Grease a 12 holes 1/3-cup capacity muffin pan. Using a rolling pin, flatten bread and line muffin pan with bread slices.
2. Whisk eggs in a large jug. Mix tuna, spinach, corn & cheese. Divide amongst bread cases. Pour egg mixture into bread moulds.
3. Bake for 20-25 mins or until eggs are set. Stand for 5 mins. Remove pies from pan. Cool and wrap in plastic wrap ready of school. Refrigerate.
Mediterranean Rice Cakes Makes 6 large or 12 small
• 2/3 cup Basmati rice
• 1 smoked chicken breast, diced
• 2/3 cup fat free semi-dried tomatoes, roughly chopped
• 1 cup reduced fat mozzarella cheese
• 3 eggs, lightly beaten
• 3 spring onions, sliced
• ¼ cup basil leaves, finely sliced
1. Preheat oven to 200 degrees Celsius. Grease a Texas or normal size muffin pan.
2. Cook rice as per instructions on packet. Allow to cool.
3. Combine rice, chicken, tomatoes, cheese, onion, basil and eggs. Season to taste.
4. Spoon into prepared pan. Bake for 15-20 mins until cakes are firm to the touch. Stand in pan for 5 minutes before turning onto a wire rack to complete cooling. Wrap in plastic wrap ready for lunches.
Other Lunch box ideas
• Fruit salad with yoghurt (freeze night before)
• Veggie dippers with hummus
• Leftover roast meat with salad on a wrap
• Leftover chicken, cut up apple & lettuce salad
• Leftover veggies mixed with egg and cheese made into fritters
• Tuna mixed with creamed corn
• 4 bean mix mixed with mild salsa, cheese & avocado
• Crackers with cheese & tomato
• Can of baked beans
Building a nutritious lunchbox for your child can be overwhelming, as Dietitians we are here to make it easier for you!
See our simple lunchbox builder and don’t forget you can always schedule an appointment with our Nutritionist/ Sports Dietitian to get more individualised advice for you or your child.
Ph 07 5500 6470 for a booking at either Ashmore or Burleigh Clinics
