85g/3oz green beans
85g/3oz thin-stemmed broccoli
large handful baby spinach leaves
2 hot-smoked mackerel fillets (about 75g/2½oz), skinned and flaked
2 tsp sunflower seeds, toasted
FOR THE DRESSING
75ml/2½fl oz low-fat natural yogurt
1 tsp lemon juice
1 tsp wholegrain mustard
Boil a pan of water. Add the green beans and cook for 2 mins, then add the broccoli and cook for 4 mins more. Drain, run under cold water until cool, then drain well.
To make the dressing, combine all the ingredients in a small jam jar with a twist of black pepper, put the lid on and give it a good shake.
To serve, mix together the cooked veg with the spinach and mackerel and pack into a lunchbox. Just before eating, pour over the dressing, scatter over the sunflower seeds and add a grind of black pepper and extra dill.
425 kcals, protein 27g, carbs 12g, fat 30g, sat fat 6g, fibre 6g, sugar 10g, salt 2.0g