Page 75 - Healthy food

Weight loss

Pick and mix your meals

PICK Lunch
ONE

Amanda’s ideas On our website Recipes at healthyfood.co.uk

BORSCHT into 2 patties. Spray a non-stick Healthier
Peel and dice the following frying pan with spray sunflower caesar
vegetables and put them all in oil and cook each fishcake for 3 salad
a large casserole or saucepan: min on each side. Serve with 80g
plus 1 pear
1 beetroot, ½ carrot, ¼ parsnip, chopped tomato and onion salad to follow
¼ leek, ¼ onion. Add 380ml drizzled with balsamic vinegar, plus
386kcal
very-low-salt vegetable stock, a 1 warm wholemeal pitta 399kcal
pinch of allspice, 1 bay leaf and
20ml lemon juice. Stir, then RED PEPPER PESTO PASTA
simmer for 45 min. Remove the Put 2 roasted, peeled peppers in
bay leaf and, using a handheld a food processor with 2tbsp olive
blender, blend the vegetables oil, 2 cloves chopped garlic and
until smooth. Serve topped with 50g grated parmesan, then whiz
1tbsp low-fat natural yogurt and to make a sauce. Cook 70g
1 slice toasted sourdough bread, wholemeal spaghetti according
topped with a 30g slice reduced- to pack instructions, then stir
fat cheddar 398kcal through the pesto and pepper Butternut
sauce 414kcal squash
TUNA FISHCAKES and feta
Mix 100g canned tuna in water, MOZZARELLA CHICKEN salad
drained, with 1tbsp diced spring Heat 1tsp olive oil in a non-stick with 1
onion, 1tbsp chopped fresh frying pan and add 1 chopped
wholemeal
coriander and ½tsp lemon zest in plum tomato, 1 small onion and
a mixing bowl. Season with black some torn fresh basil leaves. After tortilla wrap
pepper and add the yolk of 5 min, add 100g skinless chicken 419kcal
1 small egg (reserve the white), breast cut into strips and cook for
then sift in ½tbsp wholemeal flour. 12 min, turning regularly. Top
In a separate clean bowl whisk the with 30g sliced mozzarella, grill
egg white and, once soft peaks lightly and serve with a slice of
form, fold into the tuna mix. Form toasted multigrain bread 394kcal

Buyinstore…

OOMI The Protein Uncle Ben’s Rice Time Paul’s Finest
Noodle, £2.50/2 x Chilli Con Carne, Quinoa Pesto Basil,
115g pots, Ocado £1/300g, Asda £2.40/210g,
75g fewer carbs This one-pot Sainsbury’s
than regular chilled microwave-ready Ready-to-eat with
noodles and 13g lunch provides less than 1g salt,
protein (equal to 2 330kcal, is low in fat, low in saturated
eggs), it microwaves saturated fat and fats, 2.5g fibre and
in minutes. Stir through 100g canned sugars and provides almost a quarter of gluten-free, veggie and organic. Serve
tuna and a squeeze of lemon and follow a woman’s daily protein needs. Have ½ pack (238kcal) with a wholemeal roll
with 1 apple and 2 satsumas 400kcal 1 pear to follow 400kcal and an orange to follow 400kcal

FEBRUARY 2018 HEALTHY FOOD GUIDE 75