Healthy_Food_Guide_UK_-_January_2020

(Jacob Rumans) #1
WARMPEPPERSWITHFETA
Halvea pepperlengthways
andremovetheseeds.Put
ona pieceoffoilandfillwith
cherrytomatoes.Drizzleeach
halfwith½tspoliveoil,then
roastat180°C/fan160°C/,
gas4 for 45 min.Crumble
over30gfeta,thenroastfor
5 minmore.Serveon1 slice
sourdough toast382kcal

CODWITHCHILLI GLAZE
ANDRICE
Mix1tspoliveoil,a dashof
tabasco,½tspreduced-salt
soysauce,thejuiceand
gratedrindof1 limeanda
pinchofallspice.Grilla cod
fillet,fleshsideup,for1 min,
thenturnoverandspoon
overtheglaze.Grillfor2–3
minmoreuntiltheskinis
crisp.Servewith125g
cookedbrownriceand
steamed broccoli357kcal

CHEESYROASTED
RATATOUILLE
Thenightbefore,boil150g
peeledandchoppedsweet
potatofor 10 min,then
drain.Heattheovento
220°C/fan200°C/gas7.
Transferthesweetpotatoto
a roastingtinalongwith
80geachtomato,aubergine,
courgetteandyellow
pepper,allchopped,plus
1 garlicclove.Drizzleover
1tbspoliveoil,sprinkle
oversomedriedthymeand
roastfor1 hr,turning
occasionally.Coolandput
inthefridgeovernight. To
serve, heat through in a pan

Lunch

Amanda’s ideas

Pick and mix your meals


Find more recipes athealthyfood.co.uk

PICK
ONE

Roastedveg
frittata
354kcal

Lentil,
squash&
spinachrice
330kcal

with50mlpassataand
groundblackpepper.Spoon
intoa heatproofbowl,
sprinkleover30ggrated
reduced-fatcheddarandput
underthegrill for a few min
396kcal

HOMEMADEHUMMUS
Put100gdrained,canned
chickpeasina blenderwith
1tsptahiniand1tspolive
oil,thejuiceof½lemon,
1 crushedgarliccloveand
blackpepper.Servewith 1
warmedwholemealpitta,80g
cucumberand80gyellow
pepper crudités404kcal

MUSHROOMOMELETTE
Whisk2 eggsandseason
withblackpepper.Heat1tsp
oliveoilina smalllidded
pan,adda handfuloffresh
buttonmushroomsandtop
withthelid,thensautéfor
5 min.Heata non-stickfrying
pan,brushwithoilandpour
intheeggmixture.Shake
thepanwell,thenaddthe
mushrooms.Oncecooked
through,servewith2 slices
wholemeal toast435kcal

WARMSALADNIÇOISE
Mix1tspoliveoil,2tspwhite
winevinegarand1tspsliced
springonion.Cut4 boiled
newpotatoesintoquarters
andadda handfulsteamed,
cooledFrenchbeans, 1
choppedtomatoand100g
tunacannedinspringwater
(drained).Topwith1 warm,
quarteredhard-boiledegg
and 2 black olives352kcal

Low-fatsteak
sandwich
withmustard
yogurt
453kcal

JANUARY 2020HEALTHY FOOD GUIDE 79

WEIGHT LOSS
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