Woman Special Series - 500 Calorie Diet 2 2016

Serve with 50g broccoliper person to make upto your 250 calories.Smart tip230Caloriesfish pieServes 4 Ready in 20 mins, plus cooking``````Q 300g celeriac, peeled and choppedQ 120g cauliflowerQ 200g smoked haddock, skinnedQ 200g haddock, skinned (not previously frozen)Q 200ml skimmed milkQ 80g raw prawnsQ 1tbsp cornflourQ 2tbsp quarkQ 25g spinach, choppedQ 1tbsp freshly chopped chivesQ zest of 1 lemonQ 1 small leek, trimmed and finely slicedQ 50g reduced-fat Cheddar, gratedQ 4 sprays of frylightMethod1. Boil the celeriac in a pan of water, until tender, then mash.Whizz cauliflower, then place in a bowl, cover with cling filmand microwave for 5-6 mins. Mix the celeriac and cauliflowertogether with a little seasoning. Set aside.2. Meanwhile, gently poach the fish in milk until just opaque,scoop out with a slotted spoon and divide between 4 individualfoil containers or oven and freezer-proof pie dishes and addthe prawns. Mix cornflour with 100ml cold water and stirinto the poaching milk. Cook over a high heat, stirring, untilthickened. take off the heat and stir in the quark, spinach,chives, lemon zest and black pepper. Spoon over the fish.3. Steam the leek. top the fish with the mash, leek, Cheddarand a spray of frylight. Cool completely before freezing.4 to cook straight from frozen, heat the oven to 160°C, Gas 4and bake for around 50 mins. If cooking straight away heatthe oven to 200°C, Gas 6 and bake for 25-30mins.creaMy cOD curryServes 4 Ready in 30 minsQ 1 onion, peeled and roughlychoppedQ 4 garlic clovesQ 65g fresh coconut piecesQ 1 red chilli, seeds removedQ 1tsp black peppercornsQ 1tbsp oilQ 1tsp black mustard seedsQ Large handful fresh curry leavesQ 1tsp turmeric powderQ 1 tomato, deseededQ 200ml fish or vegetable stockQ 250ml reduced-fat coconut milkQ 320g cod, cut in chunksQ Good squeeze of lime juiceMethod1. In a blender, whizz the onion, garlic,coconut, chilli and peppercorns and setaside. Heat the oil in a wide, heavy-based pan.2. Add the mustard seeds – once they startto pop, add the curry leaves and cook for30 secs, then add the onion paste. turndown the heat slightly and cook for another5 mins, then add the turmeric, tomato,stock and coconut milk. Simmer gently fora further 10 mins.3. Add the fish and cook for 10 mins.Season and add a squeeze of lime.220CaloriesDinner