Healthy_Food_Guide_UK_-_January_2020

WARMPEPPERSWITHFETA

Halvea pepperlengthways

andremovetheseeds.Put

ona pieceoffoilandfillwith

cherrytomatoes.Drizzleeach

halfwith½tspoliveoil,then

roastat180°C/fan160°C/,

gas4 for 45 min.Crumble

over30gfeta,thenroastfor

5 minmore.Serveon1 slice

sourdough toast382kcal

CODWITHCHILLI GLAZE

ANDRICE

Mix1tspoliveoil,a dashof

tabasco,½tspreduced-salt

soysauce,thejuiceand

gratedrindof1 limeanda

pinchofallspice.Grilla cod

fillet,fleshsideup,for1 min,

thenturnoverandspoon

overtheglaze.Grillfor2–3

minmoreuntiltheskinis

crisp.Servewith125g

cookedbrownriceand

steamed broccoli357kcal

CHEESYROASTED

RATATOUILLE

Thenightbefore,boil150g

peeledandchoppedsweet

potatofor 10 min,then

drain.Heattheovento

220°C/fan200°C/gas7.

Transferthesweetpotatoto

a roastingtinalongwith

80geachtomato,aubergine,

courgetteandyellow

pepper,allchopped,plus

1 garlicclove.Drizzleover

1tbspoliveoil,sprinkle

oversomedriedthymeand

roastfor1 hr,turning

occasionally.Coolandput

inthefridgeovernight. To

serve, heat through in a pan

Lunch

Amanda’s ideas

Pick and mix your meals

Find more recipes athealthyfood.co.uk

PICK

ONE

Roastedveg

frittata

354kcal

Lentil,

squash&

spinachrice

330kcal

with50mlpassataand

groundblackpepper.Spoon

intoa heatproofbowl,

sprinkleover30ggrated

reduced-fatcheddarandput

underthegrill for a few min

396kcal

HOMEMADEHUMMUS

Put100gdrained,canned

chickpeasina blenderwith

1tsptahiniand1tspolive

oil,thejuiceof½lemon,

1 crushedgarliccloveand

blackpepper.Servewith 1

warmedwholemealpitta,80g

cucumberand80gyellow

pepper crudités404kcal

MUSHROOMOMELETTE

Whisk2 eggsandseason

withblackpepper.Heat1tsp

oliveoilina smalllidded

pan,adda handfuloffresh

buttonmushroomsandtop

withthelid,thensautéfor

5 min.Heata non-stickfrying

pan,brushwithoilandpour

intheeggmixture.Shake

thepanwell,thenaddthe

mushrooms.Oncecooked

through,servewith2 slices

wholemeal toast435kcal

WARMSALADNIÇOISE

Mix1tspoliveoil,2tspwhite

winevinegarand1tspsliced

springonion.Cut4 boiled

newpotatoesintoquarters

andadda handfulsteamed,

cooledFrenchbeans, 1

choppedtomatoand100g

tunacannedinspringwater

(drained).Topwith1 warm,

quarteredhard-boiledegg

and 2 black olives352kcal

Low-fatsteak

sandwich

withmustard

yogurt

453kcal

JANUARY 2020HEALTHY FOOD GUIDE 79

WEIGHT LOSS