Lunch in office: Avocado and eggs on rye bread and more

Avocado and eggs on rye bread

Method

Poach two eggs and place them on top of two toasted rye bread slices. Sprinkle with 30g low-fat cheese, salt, pepper and fresh herbs to taste; top with 60g sliced avocado.

By Nishant Kumar Choubey, corporate chef, The Roseate, Delhi

The goodness factor

This combination delivers high protein, fibre and good fats.

By Kavita Devgan

Mushroom sandwich

Mushroom sandwich

Method

Sauté 100g sliced mushrooms in 1 tsp olive oil. Add salt and pepper and oregano to taste. Mix well. Then spread the mushroom filling between two wholewheat bread slices. You can also use a low-fat dressing of your choice.

By Nishant Kumar Choubey, corporate chef, The Roseate, Delhi

The goodness factor

Mushrooms are easily digestible and also good for stomach ailments.

By Kavita Devgan

Panini with boiled eggs

Panini with boiled eggs

Method

Make a spread using 30g hung yoghurt and 20g tahini. Season with salt. Take 2 brown bread slices and spread the mix. Arrange slices of 2 boiled eggs, tomato and cucumber (20g each) and some lettuce on the bread. Grill, season with salt and pepper.

By Nishant Kumar Choubey, corporate chef, The Roseate, Delhi

The goodness factor

This snack is high on proteins and complex carbs.

By Kavita Devgan

Egg and spinach casserole

Egg and spinach casserole

Method

Beat 4 eggs in a bowl and add 15g flour. Mix. Stir in 100g spinach, 20ml low-fat cream, 20g grated low-fat cheese, 30g grated cottage cheese and 20g chopped parsley. Season with salt and pepper. Grease a baking dish and pour the mixture. Bake at 350 degree in a preheated oven for 30 minutes.

By Nishant Kumar Choubey, corporate chef, The Roseate

The goodness factor

This egg, spinach and cheese combination offers all the essential nutrients, protein and fibre.

By Kavita Devgan

Quinoa salad

Quinoa salad

Method

Boil 40g quinoa with water and leave it to chill. Mix blanched 30g peas, 40g broccoli and 30g diced apples. Add 30g chopped coriander and 20g sliced melon. Make a dressing with 10ml white wine vinegar, 20ml olive oil and 5g mustard paste. Sprinkle the dressing and season with salt and pepper.

By Nishant Kumar Choubey, corporate chef , The Roseate, Delhi

The goodness factor

Quinoa provides protein, iron, magnesium and B vitamins.

By Kavita Devgan