Kcal 400
Fish Finger Roll
- nf

Kcal 400

Cook 10

Ingredients

2 Fish Fingers

1 Wholemeal roll

low fat mayonnaise

1 tomato

150g grapes to follow

Fish Finger Roll

Instructions

Grill two fish fingers.
Warm a wholemeal roll and spread each side with low fat mayonnaise.
Place the fish fingers on one side of the roll, top with sliced tomato and top with second half of the roll.
Have 150g grapes to follow.

Kcal 400
Tuna Mayo and Cucumber Sandwich
- nf

Kcal 400

Cook 0

Ingredients

50g tuna canned in olive oil

low fat mayonnaise

cucumber

2 slices wholemeal bread

Apple

Tuna Mayo and Cucumber Sandwich

Instructions

Stir together tuna with two teaspoons of low fat mayonnaise along with a chunk of cucumber, finely diced.
Spread two medium cut slices of wholemeal bread very lightly with low fat mayonnaise, make a sandwich using this filling and serve.
Serve with a sliced apple.

Kcal 500
Grilled Turkey with Sweet Potato Mash
- gf
- nf

Kcal 500

Cook 10

Ingredients

150g-turkey skinless breast

Lime juice

Pepper

200g sweet potatoes

Skimmed Milk

Parsley

Green Beans

100g-pot crème caramel

Grilled Turkey with Sweet Potato Mash

Instructions

Brush a turkey breast with oil, squeeze over some lime and grind over some black pepper.
Grill under a hot grill, turning several times to cook thoroughly through.
Meanwhile, boil sweet potatoes until soft and mash with skimmed milk until smooth.
Season with cayenne pepper and fresh parsley.
Serve with the grilled turkey with lots of steamed green beans on the side.
Have a 100g-pot crème caramel to follow.

Kcal 500
Chicken Stew
- gf
- nf

Kcal 500

Cook 10

Ingredients

300ml fresh chicken soup

100g Cooked Chicken

1 slice wholemeal bread

120g grapes

Chicken Stew

Instructions

Make a quick ‘chicken stew’ using half a carton of fresh chicken soup and adding cooked chicken cut into pieces.
Serve with a slice of wholemeal bread and follow with 120g grapes.

Kcal 500
Grilled Chicken and Bean Salad with Harissa
- df
- gf
- nf

Kcal 500

Cook 15

Ingredients

Chicken Breast

200g mixed bean salad

Fresh mint

Sun dried tomatoes

Harissa rose paste

Grilled Chicken and Bean Salad with Harissa

Instructions

Chargrill chicken breast and leave to rest.
Meanwhile drain mixed bean salad and place in a bowl. Add chopped fresh mint and 1 tbsp of sun-dried tomatoes.
Pour the chicken resting juices into the bean salad and dress with 1 tsp of harissa rose mixed with a little water to loosen the consistency.

Kcal 490
Lamb Chop & Mash
- gf
- nf

Kcal 490

Cook 25

Ingredients

150g lamb chop

120g potatoes, diced

½ tsp butter

2 tbsp skimmed milk

80g broccoli

80g cabbage

1-2 tsp mint sauce (optional)

Lamb Chop & Mash

Instructions

Boil the potatoes for 15-20mins until soft enough to mash.
Meanwhile, slice the cabbage and cut the broccoli into florets.
When the potatoes are cooked, take them off the heat.
Put a non-stick frying pan on to heat. Once your frying pan is hot, add the lamb and cook for 2-3mins on each side.
Once they are cooked, set aside to rest (this will make it more tender) while you cook the veg.
Put the vegetables on to either steam or boil. They should take about 5 mins. Which will give you enough time to drain the potatoes and mash them with the milk and butter.
Season to taste. When the veg is done, serve everything together with the mint sauce.

Kcal 519
Gino D'Acampo Aubergine Parmigiana
- v

Kcal 519

Cook 15

Ingredients

1 Gino D’Acampo Aubergine Parmigiana (425g)

½ slice (20g) bread

Gino D'Acampo Aubergine Parmigiana

Instructions

Cook the parmigiana according to the instructions on the pack and serve with the bread.

Kcal 480
Garlic Mushroom Omelette & Baguette
- nf
- v

Kcal 480

Cook 15

Ingredients

2 eggs

80g mushrooms, quartered

½ courgette, sliced into half-moons

2 tsp olive oil

1 clove garlic, crushed

15g cheese, grated

60g baguette or French bread

Garlic Mushroom Omelette & Baguette

Instructions

Heat the oil in a non-stick frying pan and add the mushrooms and courgettes. Stir and fry until they start to turn golden, about 8 mins.
Add the garlic and cook for another 2 mins on a gentle heat.
Meanwhile, beat the eggs until well combined.
When the vegetables are cooked, remove them from the pan and set to one side.
Add the eggs to the pan and swirl around to coat the bottom evenly.
When the egg starts to firm up, add the grated cheese to one half and then the garlic vegetables on top of that.
Fold the other half of the omelette over, cook for another minute and then serve with the bread.