Page 76 - Healthy food

PICK Dinner
ONE

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

HERBY WHITE BEANS AND RICE TURKEY KEBABS
Cook 60g brown rice according Thread 150g cubed turkey breast
to pack instructions. Meanwhile, alternately with cherry tomatoes
in a small non-stick pan heat 1tsp and button mushrooms on metal
olive oil, add 1 sliced spring onion, skewers. Whisk 1tsp olive oil with
½ garlic clove and ¼ sliced green a squeeze of lemon juice and a
chilli and cook for 30 sec. Add 1 pinch of ground paprika and
chopped slice of prosciutto and brush over kebabs. Chill for 30
cook for 1 min. Add 200g drained min. Grill, turning, until cooked
canned cannellini beans and through. Serve with a warmed
100ml very low salt vegetable wholemeal pitta and 1tbsp
stock. Simmer for 5 min. Lightly tzatziki. Have an individual crème
crush the beans with a fork. Stir caramel to follow 502kcal
in 1tsp each chopped fresh
flatleaf parsley and fresh oregano, SPAGHETTI WITH PRAWNS
then serve with the rice 472kcal Cook 80g wholegrain spaghetti
according to pack instructions. Chicken, lentil and sweet
STEAK AND AVOCADO Meanwhile, fry ¼ chopped potato curry 490kcal
Cook a 120g steak to your liking onion in a pan with 1tsp olive oil.
and serve with ½ sliced avocado Cook gently and, once soft, add
drizzled with balsamic vinegar, ½ garlic clove, 125g tomatoes
200g cooked new potatoes and and a few leaves of fresh basil.
120g mixed salad with 1tsp Season with black pepper.
French dressing 477kcal Add 150g cooked prawns and
40ml very low salt stock. Simmer
COURGETTE, SPINACH AND for 10 min, then stir through the
GOAT’S CHEESE JACKET SPUD spaghetti and serve. Have an
To fill a 200g baked potato: cook apple to follow 499kcal
1 sliced courgette in boiling
water for 3 min. Drain and return ROLLMOPS AND SALAD
to the pan on a low heat with 1tsp Mix 100g rollmop herrings
olive oil, 50g baby spinach and (rinsed and sliced) with
½tsp lemon zest until the spinach a large serving steamed broccoli
has wilted. Add 20g goat’s tossed in 1tsp olive oil and
cheese and some torn fresh basil a squeeze of lemon juice,
leaves and black pepper. Pile plus 10g toasted almonds.
inside your potato and serve. Serve with a warmed, multigrain Persianspicedbeefwithdates&
100g grapes to follow. 495kcal roll 490kcal cinnamon Serve with a 150g baked potato 493kcal

Shortcuts from the shops…

Soulful OnePot Waitrose LoveLife Green
Butternut, Lentil & Thai Chicken Curry with rice,
Spinach Hotpot, £3.50/400g
£3.59/380g, Asda With just over half a woman’s
Packed with fibre, this protein needs for the day and
meal provides almost 1.4g salt, this is a really well
two-thirds of your daily balanced ready meal. Have a fruit
30g goal. Eat with a 130g salad of a chopped apple and
baked potato 502kcal diced orange to follow 500kcal

76 HEALTHY FOOD GUIDE FEBRUARY 2018