Food Friday: “The Healthy Lunchbox”

Every Friday, we at Casemate IPM bring you a delicious recipe hand-selected from one of the many cookery books we distribute. You should definitely try this at home!


Happy Friday! After your Black Friday shopping is over, try today’s recipe from Grub Street Publishing‘s The Healthy Lunchbox for a lighter, healthy meal.

Although today’s recipe calls for chicken, it could also be a great way to use some of that leftover turkey from Thanksgiving dinner!



Book Synopsis

9781909808201The Healthy Lunchbox is full of suggestions and ideas to help you provide your child with an appetizing and appealing meal each day. Author Fiona Beckett explains why many lunchboxes are unhealthy, what a healthy lunch should consist of, and what size of portions children and adults of different ages should have. This book makes suggestions about seasonality, variety, and how to encourage children to experiment. It tells you how to personalize their lunchbox and make it special, how to adapt a lunchbox for different age groups, how to get over children’s fears of being different, how to deal with the reluctant or fussy eater and the overweight, how to deal with pester power, and how to get kids involved in making their own lunchbox. It also includes a section on what children from other countries take to school and lunchbox notes. Finally, it gives the plan for a week’s meals on the basis of one or two shopping expeditions, and a table with a month’s suggestions for lunch boxes, as well as food safety and food hygiene.

Continue reading for a sample recipe from this delicious book: Lean Cajun Chicken Burgers!


Lean Cajun Chicken Burgers
This recipe unashamedly panders to older kids who are hooked on fast food and is a useful first step in the direction of healthy eating. It makes an ideal mid-week supper with leftovers for the next day. Keep the sausages plain otherwise the overall effect will be too spicy and you can control the flavorings that go into them if you use your own.

Makes 8
3 tbsp olive oil + whatever additional oil is needed for frying the burgers
1 medium to large onion (about 150g), peeled and finely chopped
1 large red pepper, deseeded and finely chopped
2 tsp additive-free Cajun seasoning or other spicy seasoning
375g lean diced chicken breast or chopped, skinned boneless chicken thighs
1/2 x 400g tin chickpeas, drained and rinsed
2-3 skinned traditional pork sausages with a high meat content (at least 85%) or 150g of sausage meat
3 tbsp finely chopped parsley (optional)
Flour for forming the burgers

Heat the oil in a large frying pan and cook the chopped onion and pepper on low heat until soft, turning occasionally (about 5-6 minutes). Stir in the Cajun seasoning and allow to cool. Put the chicken and chickpeas in a food processor and process using the pulse button until roughly chopped. Add the onion and pepper, pulse again. Finally add the sausage meat and chopped parsley and pulse again. Divide the mixture into 8, flour a chopping board and form into burgers about 2 cm thick. The ideal way to cook them is on a non-stick contact grill so they get those appealing stripey lines on each side, about 4 minutes in total. Otherwise cook with as little olive oil as possible in a non-stick pan – about 2-3 minutes each side. Serve hot with baked potato wedges and vegetables or cold in large baps, rolls, or halved in pita bread with salad.

All recipe text from page 55 of The Healthy Lunchbox.

For more delicious, healthy recipes like this one, purchase your copy of The Healthy Lunchbox here.


Are you interested in a specific cookbook from Let us know in the comments, and you might see it in the next Food Friday!


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