Eat For Recovery – Lunch

When you’ve suffered an injury or you're battling long-term illness, there's a temptation to comfort eat. But by making healthy choices, says leading nutritionist Amanda Hamilton, you can help speed up your recovery.


Eating a small meal at lunchtime can lighten the load on your digestion which can often feel upset during tumultuous times. Here are four perfect examples of light dishes that take only minutes to prepare but that really deliver on taste and nutrition.

Serves: 1
Preparation Time: 10 Mins
Cooks in: 25-30 Mins
Level: Easy


Handful of easy-cook noodles – rice or egg
140g lean chicken breast
Thinly chop the following:

1/4 medium pepper
1/4 carrot
1/2 garlic clove
1/2 onion
Additional ingredients:

1.5 tsp grated ginger
4 sprigs fresh coriander
1/2 stick lemongrass
1 chicken stock cube – low salt variety
1/2 juice of a lime


Soak the noodles in some hot water for 10-15 minutes to soften them.
In a frying pan heat the oil over a medium-high heat, then add the garlic, ginger and lemongrass stick and fry for 3 minutes.
Add water and stock cube and bring to the boil.
Add chicken, thinly sliced carrot, pepper and the drained noodles and cook for 5 minutes or until chicken is cooked through.
Remove from heat and stir in remaining ingredients and leave to stand 5 minutes.
Remove the lemon grass and serve.

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