Healthy_Food_Guide_UK_-_January_2020

add 4tbsp water and squeeze
over the lime juice. Gently cook
the mixture for 3–5 min to soften
the rice grains.
3 Stir through the peas and
chickpeas, then add the spinach
and stir to wilt slightly. Season
with ground black pepper, then
serve the rice mixture with the
chicken, garnished with the extra
spring onions and coriander, plus
lime wedges to squeeze over.

1

PER SERVING

516kc al 12g fibre

14g f at 47g protein

4.6g saturates 0.3g salt

43g carbs 173m g c a l c i u m

7.5g sugars 8.4mg iron

1

PER SERVING

444kcal 9.8g fibre

11g f a t 35g protein

14g saturates 1.8g salt

41g carbs 230mg calcium

4g sugars 4.6mg iron

Tomato and basil
tuna pasta
prep 10 min cook 15 min
serves 4

250g wholemeal spelt or pulse pasta
200g tenderstem broccoli, chopped
3 x 110g cans no-drain tuna in oil
1tbsp sun-dried tomato purée
1 small red onion, finely shaved
1tbsp baby capers
50g pitted kalamata olives, drained
Zest and juice 1 lemon
100g baby rocket
30g parmesan, shaved, to serve

1 Cook the pasta according to the
pack instructions or until al dente.
Add the broccoli during the last 2
min of cooking time, then drain.
2 Return the pasta and broccoli
to the warm pan. Add the tuna,

tomato purée, onion, capers,

olives, lemon zest and juice and

rocket, season with freshly

ground black pepper, then toss

to combine.

3 Divide the pasta among

4 serving bowls and serve

sprinkled with parmesan.

Tomato and

basil

tuna pasta

JANUARY 2020 HEALTHY FOOD GUIDE 43