Fit_Well_October_2017

Eat WEll

Spicy Caribbean

sausages

» Brilliant for a lower-fat
crowd-pleaser

WHAT TO DO Heat the oven to 200°C,
Gas 6. Put 1 chopped red onion, 12
chicken chipolata sausages, 1 mango,
cut into chunks, and 1 red or yellow
pepper, cut into chunks, in a baking tray.
Add 1tbsp olive oil and 2tsp jerk seasoning
and toss to mix. Roast in the oven for 20 mins.
Add a 400g can of tomatoes and a Knorr Vegetable Stock Pot
mixed with 200ml water. Stir to mix and cook for 15 mins more.
Scatter over a handful of chopped parsley to serve.
WHy iT WOrKS Chicken chipolata sausages contain less than
1g of saturated fat per sausage, which is less than a quarter of that
found in regular pork sausages.

Turkish

halloumi bake

» Brilliant for multivitamins

without the supplements

WHAT TO DO Preheat oven to 200°C,

Gas 6, and put 2 chopped red peppers ,

1 chopped aubergine, 2 peeled and

chopped sweet potatoes, 1 sliced

courgette and 2tsp fennel seeds in a

roasting tin. Drizzle with 1tbsp olive oil, season,

then mix everything together. Roast for 30 mins. Add 120g

red split lentils and 700ml vegetable stock. Cook for 20

mins more. Set the grill to high. Lay 250g sliced reduced-fat

halloumi on top of the vegetables and grill for 8 mins until

golden. Sprinkle with a handful of fresh parsley.

WHy iT WOrKS Each serving of this veggie supper

contains 3 portions of your 5 a day, providing a range of

vitamins including vitamins A, B1, B6, C and K.

Baked Mediterranean cod

» Brilliant for glowing skin and healthy hair

WHAT TO DO Heat the oven to 200°C, Gas 6. Line a large

roasting tin with baking parchment. Spread 1 sliced courgette,

1 red pepper and 1 yellow pepper, both deseeded and cut

into wedges, 1 chopped red onion and 1 chopped aubergine

in the roasting tin and squirt a few times with Frylight

cooking spray. Roast for 10 mins. Top with 2 x 125g cod fillets,

season generously with salt and ground black pepper, then

sprinkle over the finely grated zest and juice

of 1 lemon, 1 crushed garlic clove and a

few sprigs of thyme. Squirt with a little

more Frylight, then roast for 7 mins.

Top with 8 cherry tomatoes and roast

for 3 mins more, to warm through.

WHy iT WOrKS As well as being a

low-fat source of protein, white fish

provides selenium, which works with

vitamin B to strengthen cell membranes.

387 calories

12g fat (6g sat)

37g carbs

Prep time 10 mins

Cook time 60 mins

Serves 4

210 calories

2.5g fat (0.7g sat)

15g carbs

Prep time 5 mins

Cook time 20 mins

Serves 2

374 calories

20g fat (6g sat)

24g carbs

Prep time 10 mins

Cook time 35 mins

Serves 4

High

protein

L ow

cal^1

L ow

cal^3

High

fibre

High

protein

L ow

fat

Low

sat fat