Healthy_Food_Guide_UK_-_January_2020

(Jacob Rumans) #1
HERBYOATHERRING
Mix1tbsppinheadoatmeal
witha littlechoppedfresh
parsley,somechoppedchives
anda pinchofcayenne
pepper.Openouta filleted
herring(130g).Brush
eachsidewith1tspolive
oilmixedwiththejuiceof
1 lemon,thensprinklethe
oatmealmixoverandpat
downonbothsides.Grillfor
5–6min,thenservewith200g
boiledbabypotatoesand
steamed green beans510kcal

FENNELCHICKEN
Mixa pinchoffennelseeds
withsomechoppedfresh
oreganoandparsley,
1 crushedgarliccloveand
someblackpepperandpush
undertheskinofa chicken
breast.Transfertoa small
roastingtin,skinsideup,add
1 mediumquarteredfennel
bulbandthicklemonslices,
drizzleover1tbspoliveoil
androastat200°C/fan
180°C/gas6 for 40 min.Add
2 quarteredplumtomatoes,
turningintheoilandjuices,
androastfor 15 min.Add
1tspchoppedpittedblack
olivesandcookfor5 min
more.Servewitha chunkof
wholemeal bread486kcal

WARMTOFUSALAD
Cook70gpuylentilsin
plentyofunsaltedwaterfor
35–40minuntilsoft.Blanch
80gbroccolifor2 min,drain
andplungeintocoldwater.
Drainwell.Crush1 garlic
clovewitha pinchofenglish
mustardpowder.Whiskin
1tbspbalsamicvinegarand
1tspoliveoil.Heat1tspolive
oilina mediumpanandfry
1 smallchoppedredonion
untilsoftened.Add70gfirm
tofu and the broccoli and

PICK
ONE Dinner

Amanda’s ideas

Spicystuffed
aubergine
518kcal

Garliclamb
steakwith
roasttomato
panzanella
502kcal

Vegetable
andsausage
pilaf
480kcal

warmthrough.Addthe
lentilsanddressing, then
serve496kcal

LEMONSEAFOODSUPPER
Heat1tspoliveoilina small
non-stickpanandadd 1
choppedgarlicclove.Stirfor
30 sec,thenadd75gsliced
squidringsand4 largeraw
prawns.Transfertoa plate.
Addtherindandjuiceof
½lemontothesamepan,
bringtotheboilandallowto
bubblefor3 min.Returnthe
seafoodtothepanwitha
handfulchoppedfresh
parsleyandstireverything
together.Servewith65g
(rawweight)wholegrain
couscousanda tomatoand
onionsaladwith1tsp french
dressing489kcal

THAIEGGNOODLES
Put30gmediumeggnoodles
anda smalllemongrassstick
ina bowlandpourover
150mlboilingwater.
Leavefor 20 min,stirring
occasionally.Meanwhile,
cook80gsugarsnappeas
for1 min,thenplungeinto
ice-coldwateranddrain.Heat
1tbspoliveoilina fryingpan.
Add1 crushedgarlicclove
andcookfor 30 sec,thenadd
1 beateneggandstirgently
untilscrambled.Mixinthe
juiceof1 smalllemon,
½tspeachfishsauceand
reduced-saltsoysauce,
1tbspchoppedpeanuts,
a pinchchillipowder,a
choppedspringonionand
40gbeansprouts.Addthe
noodlesandlemongrass
includingtheliquid.Bring
totheboilandbubblefor
4 min,stirringoccasionally.
Stirinthesugarsnappeas
andsomechoppedfresh
coriander and serve476kcal

Find more recipes athealthyfood.co.uk

80 HEALTHY FOOD GUIDEJANUARY 2020

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