2019-06-01_Healthy_Food_Guide_UK_(2)

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EGGANDCRESSPITTA

360kcal

Hardboilanegg,then

coolanddice.Mixwith

1tbspreduced-fatsalad

creamandsomecress

andblackpepper.Useto

filla wholemealpitta.

Have200ggaliamelon

tofollow

TUNASALAD

380kcal

Boil150gnewpotatoes,

drain,coolandcutinto

quarters.Mixwith150g

cannedtunainoliveoil.

Stirinsomechopped

corianderanda chopped

tomatoandpileontop

ofa crisplettucesalad.

Drizzlewithbalsamic

vinegartoserve

MONKFISHAND

PRAWNKEBABS

407kcal

Mix¼tspgratedginger

witha littlefinelychopped

greenchilliand1tsp

Lunch

Onourwebsite Recipesathealthyfood.co.uk

PICK

ONE

oliveoil.Cut200g

monkfishintochunks.

Combinewith50g

prawnsandstirintothe

gingermarinade.After

anhourinthefridge,

threadontoskewersand

grillfor3–4minoneach

side.Servewith100g

dicedtomatoesdrizzled

withbalsamicvinegar

and200gboilednew

potatoes.Haveanapple

and50ggrapestofollow

QUORNAND

SWEETCORNSOUP

384kcal

Simmera thinlysliced

leekin300mlvegetable

stockwith40gcanned

sweetcornfor8 min.

Add150gcookedQuorn

chunks,choppedinto

smallpieces,andheat

through.Blend40g

sweetcornandstirinto

thesoup.Heatandserve

with1 slicewholemeal

bread.Followwitha pear

Amanda’sideas

Pick and mix your meals

Waitrose Beetroot

Feta & Walnut Salad

£2.20/180g and 1

Essential Wholemeal

Bap, 80p/6

This salad of green

lentils, red rice and a minted yogurt

dressing provides nearly a quarter

of your daily protein and just 3.8g

saturated fat. With the roll, it gives 11g

of your daily 30g goal for fibre 437kcal

Chicken

and

vegetable

traybake

253kcal

Tu r m e r i c -

roasted

cauliflower,

grape,

chickpea

andmint

salad

272kcal

TheCity

Kitchen

Chicken

Teriyaki

Noodles,

£3.70/370g,

Tesco This chickendish,madewith

cabbage, broccoli,redpepperand

noodles, has 25gprotein,just1.2g

saturated and7.5gtotalfat.Butallow

for 2.4g salt 365kcal

Florette Feta &

Tomato Crispy

Salad, £2/220g

With red pepper

pasta and crispy

lettuce, this salad

provides 10.2g protein, 8.6g fat, 4.8g

saturated fat and just 0.7g salt. For

an extra 157kcal, you could have a

wholemeal pitta to boost the total fibre

to 7.3g 237kcal

Weight loss

JUNE 2019 HEALTHY FOOD GUIDE 71