2019-05-01_Healthy_Food_Guide_UK

Shortcuts from theshops...

SEAFOOD SPAGHETTI

495kcal

Cook 75g wholegrain penne

pasta according to the pack

instructions. Drain and mix

with 150g cooked prawns

and chopped chives. Season

with ground black pepper

and a squeeze of fresh

lemon juice. Serve with

radicchio salad leaves

drizzled with low-fat french

dressing. Follow with a large

slice of honeydew melon

STEAK WITH SPICY SWEET

POTATO CRUSH 500kcal

Peel and chop 150g sweet

potato, then boil for 20 min.

Meanwhile, season 100g

lean steak and cook to your

liking. Drain the cooked

potatoes and crush gently,

then season with cayenne

pepper and add some

chopped fresh parsley.

Serve with the steak and a

grilled tomato. Follow with

a fresh orange

KUSHARI 500kcal

Cook 40g brown basmati

rice in a pan of boiling

water for 5 min. Add 40g

wholegrain penne pasta

and cook for a further

10 min. Drain. Meanwhile,

sauté 1 small diced onion

with1 garliccloveina little

oliveoil.Adda pinchof

paprikaandground

coriander.Stirfor1 minto

releasetheiraroma,then

mixin200gcannedgreen

lentilsand200gcanned

tomatoesandsimmerfor

10 min.Addthedrainedrice

andpastatothepan,stirto

combineandserve.Have 1

kiwitofollow

BROCCOLIANDPICKLED

HERRINGS480kcal

Steam80gbroccoli,then

tosswith1tspoliveoiland

a squeezeoflemonjuice

andsomefreshlyground

blackpepper.Rinse100g

pickledherrings,chopand

mixinwiththebroccoli.

Servewitha beetrootsalad

and1 sliceoftoasted

sourdoughtoast

NIÇOISEOMELETTE

500kcal

Makeanomeletteusing

2 eggs.Fillwith80ghot

ratatouille,thenflipover.

Servewitha greensalad

drizzledwith1tbspfat-free

frenchdressinganda

warmedmultigrainroll.

Finishwitha largebowl

ofsummerberriesand

150glow-fatfromagefrais

PICK

ONE Dinner

Amanda’s ideas Onourwebsite Recipes at^ healthyfood.co.uk

Tesco Wicked Kitchen

Boom’n Butternut

Curry, £4/450g

Vegetarian curry made with

rice, chickpeas, squash and

broccoli, this packs in almost

9g fibre, which is virtually a

third of your daily goal. With 12g protein and 4.2g saturated

fats, salt is 1.4g per serving, so factor this into your day 425kcal

Sainsbury’s My Goodness!

Creamy Smoked Haddock

Risotto, £2.75/380g

The fish in this risotto adds some

omega-3s into your weekly

menu, plus this counts as one of

your five-a-day. Nice and creamy,

yet with just 9.6g fat and 3.5g

saturated fat per serving 368kcal

Olive crust avocado and

butterbean pizza 360kcal

Moroccan beef pilaf 525kcal

82 HEALTHY FOOD GUIDE MAY 2019