Healthy_Food_Guide_UK_-_January_2020

Bean

bruschettas

prep 15 minserves 2

vegan

dairy free

2 largetomatoes,chopped

1 smallavocado,diced

1 garlicclove,crushed

2–3tbspchoppedfreshbasil

1 mediumredpepper,chopped

½cucumber,chopped

1 smallredonion,finelychopped (optional)

Zest 1 lemon plus 2tbsp juice

Toserve

4 smallslices(about30geach)seeded

sourdoughorwholegrain bread

½ can refried beans

1 Combinethetomatoes,avocado,

garlic,basil,pepper,cucumber,onion,

if using,andlemonzestina largebowl.

Seasonwithfreshlygroundblack

pepper,sprinklewiththe lemon juice

andmixwelltocoat.

2 Toastthebread,thenspreadeach

slicewithsomerefriedbeansand top

with the bruschetta mixture.

3

PERSERVING

487kcal 16gfibre

21gfat 17gprotein

5.2gsaturates 0.8gsalt

48gcarbs 154mgcalcium

11g sugars 5.3mg iron

Chunkychicken and

avocadosalad

prep 10 min+ cooling

cook 20 minserves 4

gluten free

500gnewpotatoes,scrubbed

Spraycookingoil

400gskinlesschickenbreasts,thinly sliced

200gcansweetcorn,drained

100grocket,roughlychopped

1 mediumavocado,cutintochunks

4 springonions,trimmedand thinly sliced

250gtomatoes,chopped

30g parmesan, coarsely grated

2

PERSERVING

393kcal 4.9gfibre

16.9gf at 32.3gprotein

4.3gsaturates 0.4gsalt

28.6gcarbs 145mgcalcium

8g sugars 2.2mg iron

Forthedressing

2tbspavocadooiloroliveoil

1tbspcidervinegarorwhitewine vinegar

1tspwholegrainmustard

½tsp caster sugar

1 Putthepotatoesina largepan,

coverwithwaterandboilfor12–15min

untiltender.Drain,allow to cool slightly,

thencutinhalf.

2 Spraya fryingpanwitha littleoiland

setovera highheat.Addthechicken

andstir-fryfor3–4minuntilcooked.

Removefromtheheatandkeepwarm.

3 Ina largebowl,gentlymixtogether

thesweetcorn,rocket,avocadochunks,

spring onions, chopped tomatoes,

gratedparmesanandpotatohalves.

4 Combineallthedressingingredients,

thentosswiththesaladtocoat.

5 Dividethesaladamongservingbowls,

thentopwiththechickenandseason

with freshly ground black pepper.

Chunkychicken

and avocado salad

58 HEALTHY FOOD GUIDEJANUARY 2020