Healthy_Food_Guide_UK_-_January_2020

4

PERSERVING

399kcal 18gfibre

15gfat 23gprotein

4.7gsaturates 1gsalt

32gcarbs 234mgcalcium

14g sugars 3.8mg iron

Spaghettiwith lemony

vegetables

prep5 mincook15 minserves 4

vegetarian

300gwholewheat spaghetti

Spray oil

3

PERSERVING

408kcal 19.4gfibre

5.5gfat 21.7gprotein

1.4gsaturates 0.7gsalt

72.8gcarbs 135mgcalcium

12.6g sugars 5.9mg iron

2tbsptomatopurée
3 mediumtomatoes,finelydiced
400gcannoaddedsaltkidney beans,
rinsedanddrained
75greduced-fatcheddar,grated
40gplaincorntortillachips
Lime wedges, to serve

Forthesalsa
125gfrozensweetcorn,thawed
1 largeavocado,finely diced
2tbsp lime juice

1 Heattheovento200°C/fan180°C/
gas6.Linea bakingtraywithnon-stick
bakingpaper,thenputthepepper
halvesonit,cutsideup.
2 Spraya largenon-stickfryingpan
withoilandsetovera mediumheat.
Addtheonionandgentlyfryfor2 min
oruntiljustsoftened.Addthemince
andspicesandcook,stirring,for2 min.
Addthetomatopurée,tomatoesand
kidneybeansandsimmerfora further
2 min,thenadd3tbspwatertothepan
tothinthemincemixture,if needed.
3 Usethemixturetofillthepepper
halves,thentopwiththegratedcheese.
Coverwitha sheetofbakingpaper
and a sheet of foil and bake for about

10 min.Removethefoilandpaper,

thenbakefora further10–15minuntil

thecheeseis meltedand the peppers

areheatedthrough.

4 Meanwhile,gentlycombinethesalsa

ingredientsina bowl.Poke1 or2 corn

chipsintothestuffedpeppersandtop

witha spoonfulofsalsa.Servewithlime

wedgesandtheremaining salsa and

corn chips alongside.

2 peppers,chopped

400gcanchoppedtomatoes

175gfrozenpeas

175gbroccoliflorets

Zest1 lemon

50grocket

100g extra-light soft cheese

1 Cookthepastaaccording to the pack

instructions,thendrain.

2 Meanwhile,spraya non-stickfrying

panwithoilandsetovera medium

heat.Addthepeppersandstir-fryuntil

browned.Addthetomatoes,peas and

broccoliandsimmerfor5 min.

3 Combinethespaghetti,vegetables,

lemonzest,rocketandsoftcheese,

thenseasonwithfreshlygroundblack

pepper and divide among 4 bowls.

Mexican-style nacho peppers Spaghettiwith

lemony vegetables

EAT FOR BETTER HEALTH

JANUARY 2020HEALTHY FOOD GUIDE 69