2019-06-01_Healthy_Food_Guide_UK_(2)

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LEMONCRABSPAGHETTI

495kcal

Cook75gwholegrain

spaghetti,thenmixwith

150gdrainedcannedcrab

andsomechoppedfresh

flatleafparsley.Seasonwith

groundblackpepperanda

squeezelemonjuice.Serve

witha mixedleafsalad

drizzledwithbalsamicvinegar.

Have200ggaliamelonand

1 choppedkiwitofollow

GRILLEDTURKEYWITH

SWEETPOTATOMASH

500kcal

Brusha 150gskinlessturkey

breastwithoil,squeezeover

somelimejuiceandgrind

oversomeblackpepper.

Grill,turning,untilcooked

through.Boil200gsweet

potatoesuntilsoftandmash

with100mlskimmedmilk,

thenseasonwithcayenne

pepperandchoppedfresh

parsley.Servewiththegrilled

turkeywithlotsofsteamed

greenbeansontheside.

Havea 100gpotcrème

carameltofollow

MACKERELANDBROCCOLI

473kcal

Steam80gbroccoli,tossin

1tspoliveoilwitha squeeze

oflemonjuiceandblack

pepper.Mixin70gflaked,

grilledsmokedmackerel.

Servewitha beetroot

saladand60gmultigrain

frenchstick

BEEFSKEWERS500kcal

Combine100gcubedlean

beef,1 choppedshallot,½

redpeppercutintochunks,

1tspreduced-saltsoysauce,

1tsprunnyhoneyand1tbsp

oliveoil.Coverandleavefor

atleast2 hrinthefridge.

Threadthebeefand

vegetablesontoa metal

skewerandgrill,turning,for

15 minoruntilcooked

through.Servewith1 mini

wholemealpittaandan

iceberglettucesaladdrizzled

withbalsamicvinegar

FISHPARCEL490kcal

Put200gfirmwhitefishon

a pieceoffoilandtopwitha

handfulofprawns.Drizzle

oversomelemonjuice,1tsp

extra-virginoliveoiland

someblackpepper.Wrap

upthefoiltomakea parcel

andbakeat180°C/fan

160°C/gas4 orcookonthe

barbecue.Servewith200g

cookednewpotatoes,

crushedwithchoppedfresh

flatleafparsley,and100g

heatedcannedratatouille

PICK

ONE Dinner

Amanda’sideas Onourwebsite Recipes at^ healthyfood.co.uk

Tesco Vegetarian Aubergine &

Tomato Mozzarella Bake,

£2.50/380g Made with 42%

aubergine, this dish is low enough

in calories for you to add salad

or steamed veg on the side and

still have room for a summer fruit

pudding to follow. It contains just

over a third of your daily fibre, 6.2g of the total 10.6g fat is

saturated, and a serving has 1.5g salt 257kcal

Morrisons Counted Chicken &

Vegetable Risotto, £1.50/350g

A handy ready meal from the

freezer, this rice dish includes

enough tomato sauce, courgettes

and grilled pepper to count

towards one of your five-a-day. It

has just 7.4g fat (2.9g saturated),

and Morrisons has kept the salt down to 1.2g per serving while

packing in 27.6g protein 364kcal

Mexican-style steak with

salsa salad 388kcal

Healthy fish laksa 427kcal

72 HEALTHY FOOD GUIDE JUNE 2019