Healthy_Food_Guide_UK_-_January_2020

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