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200-400 Calories

Posted on 26 June 2016

  • 200-400 calories -
  • LIGHTER CHICKEN CACCIATORE
  • 200-400 CALORIES Additional 262 g Calories 6.2 g Fat 6.9 g Carbohydrates 2.7 g Fibre 28.7 g Protein Ingredients 1 tbsp olive oil 3 slices prosciutto, fat removed, chopped 1 medium onion, chopped 2 garlic cloves, finely chopped 2 sage sprigs 2 rosemary sprigs 4 skinless chicken breasts (550g total weight), preferably organic 150ml dry white wine 400g can plum tomatoes in natural juice 1 tbsp tomato purée 225g chestnut mushrooms, quartered or halved if large small handful chopped flat-leaf parsley, to serve Directions Heat the oil in a large non-stick frying pan. Tip in the prosciutto and fry for...
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  • 200-400 calories -
  • SIMPLE FISH STEW
  • 200-400 CALORIES Additional 346 g Calories 8 g Fat 20 g Carbohydrates 11 g Fibre 42 g Protein Ingredients 1 tbsp olive oil 1 tsp fennel seeds 2 carrots, diced 2 celery sticks, diced 2 garlic cloves, finely chopped 2 leeks, thinly sliced 400g can chopped tomatoes 500ml hot fish stock 2 skinless pollock fillets (about 200g), thawed if frozen, and cut into chunks 85g raw shelled king prawns Directions Heat the oil in a large pan, add the fennel seeds, carrots, celery and garlic, and cook for 5 mins until starting to soften. Tip in the leeks, tomatoes and...
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  • 200-400 calories -
  • SPIRALIZED SINGAPORE NOODLES
  • 200-400 CALORIES Additional 298 g Calories 7 g Fat 25 g Carbohydrates 10 g Fibre 29 g Protein Ingredients 1 large mooli (daikon radish), 2 courgettes or 3 carrots 2 tsp coconut oil, or vegetable oil thumb-sized piece ginger, chopped 1 fat red chilli, ½ finely chopped, ½ thinly sliced into rings 2 fat garlic cloves, crushed 6 spring onions, finely sliced 1½ tbsp curry powder 2 tbsp soy sauce 1 tbsp teriyaki sauce 150g pack raw prawns, roughly chopped 100g cooked ham, shredded 2 large handfuls beansprouts coriander, to serve lime wedges, to serve Directions Use a spiralizer or...
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  • 200-400 calories -
  • ASIAN PULLED CHICKEN SALAD
  • 200-400 CALORIES Additional 352 g Calories 19 g Fat 14 g Carbohydrates 5 g Fibre 29 g Protein Ingredients 1 small roasted chicken, about 1kg ½ red cabbage, cored and finely sliced 3 carrots, coarsley grated or finely shredded 5 spring onions, finely sliced on the diagonal 2 red chillies, halved and thinly sliced small bunch coriander, roughly chopped, including stalks 2 heaped tbsp roasted salted peanuts, roughly crushed For the dressing 3½ tbsp hoisin sauce 1½ tbsp toasted sesame oil Directions Combine the dressing ingredients in a small bowl and set aside. Remove all the meat from the chicken,...
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  • 200-400 calories -
  • GREEK-STYLE ROAST FISH
  • 200-400 CALORIES Additional 388 g Calories 13 g Fat 42 g Carbohydrates 6 g Fibre 23 g Protein Ingredients 5 small potatoes (about 400g), scrubbed and cut into wedges 1 onion, halved and sliced 2 garlic cloves, roughly chopped ½ tsp dried oregano or ½ tbsp chopped fresh oregano 2 tbsp olive oil ½ lemon, cut into wedges 2 large tomatoes, cut into wedges 2 fresh skinless pollock fillets (about 200g) small handful parsley, roughly chopped Directions Heat oven to 200C/180C fan/gas 6. Tip the potatoes, onion, garlic, oregano and olive oil into a roasting tin, season, then mix together...
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  • 200-400 calories -
  • COURGETTI BOLOGNESE
  • 200-400 CALORIES Additional 326 g Calories 8 g Fat 20 g Carbohydrates 8 g Fibre 39 g Protein Ingredients 2 tbsp olive oil 500g turkey mince (thigh or breast) 1 large onion, finely chopped 1 garlic clove, crushed 2 large carrots, peeled and diced 150g pack button mushrooms, roughly chopped 1 tbsp tomato purée 2 x 400g cans chopped tomatoes 2 chicken stock cubes 1 tbsp soy sauce 4 large courgettes grated pecorino or Parmesan, to serve handful basil leaves Directions Heat 1 tbsp of the olive oil in a large saucepan and add the turkey mince. Fry until browned,...
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  • 200-400 calories -
  • WARM CHORIZO & CHICKPEA SALAD
  • 200-400 CALORIES Additional 354 g Calories 18 g Fat 24 g Carbohydrates 7 g Fibre 19 g Protein Ingredients 280g pack cooking chorizo, sliced 1 large red onion, finely sliced 2 red peppers, deseeded and cut into strips 400g can chickpeas, drained and rinsed 12 semi-dried tomatoes 1 tbsp red wine vinegar 100g bag rocket, to serve Directions In a large frying pan, dry-fry the chorizo until golden for about 10 mins, then use a slotted spoon to scoop it from the pan and set aside. Add the onion and peppers to the pan and soften in the chorizo fat...
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  • 200-400 calories -
  • HEALTHY EGG & CHIPS      Home CONTINUE SHOPPING
  • 218 Additional 11 g Calories 10 g Fat 1 g Carbohydrates 2 g Fibre 22 g Protein Ingredients 500g potatoes, diced 2 shallots, sliced 1 tbsp olive oil 2 tsp dried crushed oregano or 1 tsp fresh leaves 200g small mushrooms 4 eggs Directions Heat oven to 200C/fan 180C/gas 6. Tip the potatoes and shallots into a large, non-stick roasting tin, drizzle with the oil, sprinkle over the oregano, then mix everything together well. Bake for bake for 40-45 mins (or until starting to go brown), add the mushrooms, then cook for a further 10 mins until the potatoes are...
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  • 200-400 calories -
  • CHINESE POACHED CHICKEN & RICE
  • 200-400 CALORIES Additional 317 g Calories 20 g Fat 4 g Carbohydrates 3 g Fibre 30 g Protein Ingredients large piece of ginger, 1 tbsp finely grated, the rest sliced 3 garlic cloves 1 tsp black peppercos 1 tbsp soy sauce, plus 2-3 tsp (optional) 8 chicken legs 3 tbsp sesame oil 2 bunches spring onions, chopped 4 pak choi, halved cooked long-grain rice, to serve Directions Put the sliced ginger, the garlic, peppercos and half the soy in a large pan with the chicken legs. Add enough water to cover, and season with a little salt. Bring to the...
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  • 200-400 calories -
  • SPICED SINGAPORE NOODLES WITH CAULIFLOWER, CHICKEN & PRAWNS
  • 200-400 CALORIES Additional 238 g Calories 3 g Fat 25 g Carbohydrates 10 g Fibre 26 g Protein Ingredients juice ½ lemon 2 tbsp medium curry powder 300g cauliflower florets 100g skinless chicken breasts, diced 100g spring onions, whites and greens separately sliced 200g white cabbages, cut into chunks 25g fresh red chillies, finely chopped 100g straight-to-wok fine rice noodles (we used Amoy) 50g raw peeled prawns, chopped 1 tbsp soy sauce ½ tsp golden caster sugar 5g coriander leaves Directions Heat oven to 180C/160C fan/gas 4.Line a baking tray with bakingparchment. Mix the lemon juice with½ tbsp of the...
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  • 200-400 calories -
  • SESAME CHICKEN SALAD
  • 200-400 CALORIES Additional 300 g Calories 7 g Fat 14 g Carbohydrates 7 g Fibre 44 g Protein Ingredients 2 skinless chicken breasts 85g frozen soya beans 1 large carrot, finely cut into thin matchsticks 4 spring onions, finely sliced 140g cherry tomatoes, halved small bunch coriander, chopped small handful Thai or ordinary basil leaves, chopped if large 85g herb or baby salad leaves 1 tsp toasted sesame seeds For the dressing grated zest and juice 1 small lime 1 tsp fish sauce 1 tsp sesame oil 2 tsp sweet chilli sauce Directions Put the chicken in a pan and...
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  • 200-400 calories -
  • PUY LENTILS WITH SMOKED TOFU
  • 200-400 CALORIES Additional 300 g Calories 6 g Fat 38 g Carbohydrates 12 g Fibre 24 g Protein Ingredients 1-cal oil spray 1 large courgette, finely diced 100g smoked tofu, finely diced ½ tsp smoked paprika 1½ tbsp balsamic vinegar 250g sachet cooked puy lentils 1 red onion, finely chopped 1 medium roasted red pepper from a jar (not in oil), about 85g, sliced good handful pea shoots or rocket Directions Spray a non-stick pan with 3 sprays of oil and add the courgettes, tofu and smoked paprika. Cook for a few mins to soften the courgettes. Stir in the...
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  • 200-400 calories -
  • ROAST SEA BASS & VEGETABLE TRAYBAKE
  • 200-400 CALORIES Additional 387 g Calories 17 g Fat 28 g Carbohydrates 5 g Fibre 28 g Protein Ingredients 300g red-skinned potatoes, thinly sliced into rounds 1 red pepper, cut into strips 2 tbsp extra virgin olive oil 1 rosemary sprig, leaves removed and very finely chopped 2 sea bass fillets 25g pitted black olives, halved ½ lemon, sliced thinly into rounds handful basil leaves Directions Heat oven to 180C/160C fan/gas 4. Arrange the potato and pepper slices on a large non-stick baking tray. Drizzle over 1 tbsp oil and scatter with the rosemary, a pinch of salt and a...
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  • 200-400 calories -
  • BARBECUED SQUID SALAD
  • 200-400 CALORIES Additional 374 g Calories 21 g Fat 21 g Carbohydrates 7 g Fibre 26 g Protein Ingredients For the squid 800g fresh prepared squid zest 3 limes (reserve the juice for the salad, and wedges, to serve) 2 tbsp extra virgin olive oil 3 garlic cloves, smashed flat 1½ tsp mixed peppercos, crushed For the salad 1 large red onion, finely sliced 1 large mango, cut into small chunks 1 large red chilli, finely shredded (deseeded if you don't like it too hot) 400g can black beans, well rinsed then patted dry 3 ripe avocados small pack coriander,...
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  • 200-400 calories -
  • ASIAN TOFU WITH STIR-FRIED NOODLES, PAK CHOI & SUGAR SNAP PEAS
  • 200-400 CALORIES Additional 328 g Calories 9 g Fat 45 g Carbohydrates 4 g Fibre 15 g Protein Ingredients 195g extra-firm tofu For the marinade 2 tsp tamari or soy sauce 2cm piece ginger, peeled and finely chopped or grated 1 garlic clove, finely chopped 2 tbsp lemon or lime juice 1 tsp sesame oil For the stir-fried noodles 85g vermicelli rice noodles 2 tsp rapeseed oil 1 tsp sesame oil 1 spring onion, trimmed and thinly sliced 1 garlic clove, finely chopped ½ red chilli, deseeded and finely chopped 2cm piece ginger, peeled and finely chopped 100g sugar snap...
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  • 200-400 calories -
  • ASIAN TOFU WITH STIR-FRIED NOODLES, PAK CHOI & SUGAR SNAP PEAS
  • 200-400 CALORIES Additional 328 g Calories 9 g Fat 45 g Carbohydrates 4 g Fibre 15 g Protein Ingredients 195g extra-firm tofu For the marinade 2 tsp tamari or soy sauce 2cm piece ginger, peeled and finely chopped or grated 1 garlic clove, finely chopped 2 tbsp lemon or lime juice 1 tsp sesame oil For the stir-fried noodles 85g vermicelli rice noodles 2 tsp rapeseed oil 1 tsp sesame oil 1 spring onion, trimmed and thinly sliced 1 garlic clove, finely chopped ½ red chilli, deseeded and finely chopped 2cm piece ginger, peeled and finely chopped 100g sugar snap...
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  • 200-400 calories -
  • SEARED STEAK WITH CELERY & PEPPER CAPONATA
  • 200-400 CALORIES Additional 269 g Calories 10 g Fat 19 g Carbohydrates 9 g Fibre 27 g Protein Ingredients 200g extra-lean fillet steaks 140g fresh spinach For the caponata 1-cal oil spray 1 red onion, halved and sliced 2 garlic cloves, cut into slivers 400g can chopped tomatoes 2 celery sticks, sliced 1 orange pepper, deseeded, quartered and sliced 25g pitted black kalamata olives, halved (about 8) 1 tbsp caper ½ tsp dried oregano or 1 tbsp fresh 1 tsp balsamic vinegar Directions For the caponata, spray a large, wide non-stick pan with 3 sprays of oil, and add the...
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  • 200-400 calories -
  • CREAMY TOMATO RISOTTO
  • 200-400 CALORIES Additional 381 g Calories 10 g Fat 61 g Carbohydrates 4 g Fibre 13 g Protein Ingredients 400g can chopped tomatoes 1l vegetable stock knob of butter 1 tbsp olive oil 1 onion, finely chopped 2 garlic cloves, finely chopped 1 rosemary sprig, finely chopped 250g risotto rice 300g cherry tomatoes, halved small pack basil, roughly to 4 tbsp grated Parmesan Directions Tip the chopped tomatoes and half the stock into a food processor and pulse until smooth. Pour into a saucepan with the remaining stock, bring to a gentle simmer and keep over a low heat. Meanwhile,...
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  • 200-400 calories -
  • CHILLI-STUFFED PEPPERS WITH FETA TOPPING
  • 200-400 CALORIES Additional 288 g Calories 7 g Fat 39 g Carbohydrates 15 g Fibre 19 g Protein Ingredients 2 large peppers, halved, deseeded but stalks left on 1 tsp ground cumin 1 tsp ground coriander 400g can chopped tomatoes 1 red onion, halved and sliced 1 garlic clove, finely grated 1 red chilli, deseeded and finely chopped 1 small aubergine, cut into small cubes 220g can kidney beans (don't drain them) small bunch coriander, chopped 1 large egg 25g low-fat feta cheese, finely grated 50g low-fat fromage frais 2 handfuls rocket lime wedges, for squeezing over Directions Heat oven...
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  • 200-400 calories -
  • PAILLARD OF CHICKEN WITH LEMON & HERBS
  • 200-400 CALORIES Additional 240 g Calories 12 g Fat 1 g Carbohydrates 0 g Fibre 32 g Protein Ingredients 6 skinless chicken breasts 2 tbsp olive oil 1?2 tbsp balsamic vinegar 140g bag rocket 25g Parmesan lemon wedges For the marinade 2 garlic cloves 3 rosemary sprigs, leaves finely chopped 6 sage leaves, finely shredded zest 1 lemon and juice of ½ 3 tbsp olive oil Directions Place each chicken breast between 2 sheets of cling film or baking parchment. Use a meat mallet or rolling pin tobash each piece of chicken – flatten out to an even layer about...
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  • 200-400 calories -
  • QUINOA TABBOULEH
  • 200-400 CALORIES Additional 284 g Calories 9 g Fat 38 g Carbohydrates 5 g Fibre 10 g Protein Ingredients 100g dried quinoa 75g parsley, roughly chopped 300g tomatoes, cut into 1cm dice (no need to remove the seeds) 100g cucumber, cut into small dice For the dressing 1 tbsp olive oil 2 tbsp balsamic vinegar juice and zest ½ lemon drop of vanilla extract 1 tsp rice syrup or agave pinch of Himalayan pink salt ½ garlic clove, crushed 50g salad leaves, to serve Directions Cook the quinoa following pack instructions, then set aside to cool. Make the dressing by...
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  • 200-400 calories -
  • EGG & TOMATO BAPS
  • 200-400 CALORIES Additional 323 g Calories 16 g Fat 24 g Carbohydrates 4 g Fibre 19 g Protein Ingredients 2 tomatoes, halved 2 tsp olive oil 4 eggs couple sprigs parsley, chopped 1 garlic clove, finely chopped 2 wholewheat baps Directions Brush the cut side of the tomatoes with a little of the oil then cook them on a low heat, cut-side down in a small, non-stick frying pan. While they cook, beat the eggs with seasoning and the chopped parsley in a small bowl. Tu the tomatoes over to briefly heat on the other side and then set aside....
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  • 200-400 calories -
  • RED LENTIL & CARROT SOUP
  • 200-400 CALORIES Additional 258 g Calories 5 g Fat 37 g Carbohydrates 8 g Fibre 13 g Protein Ingredients 1 white onion, finely sliced 2 tsp olive oil 3 garlic cloves, sliced 2 carrots, scrubbed and diced 85g red lentils 1 vegetable stock cube, crumbled generous sprigs parsley, chopped (about 2 tbsp) plus a few extra leaves Directions Put the kettle on to boil while you finely slice the onion. Heat the oil in a medium pan, add the onion and fry for 2 mins while you slice the garlic and dice the carrots. Add them to the pan, and...
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  • 200-400 calories -
  • EGG & ROCKET PIZZAS
  • 200-400 CALORIES Additional 327 g Calories 11 g Fat 39 g Carbohydrates 5 g Fibre 15 g Protein Ingredients 2 seeded wraps a little olive oil, for brushing 1 roasted red pepper, from a jar 2 tomatoes 2 tbsp tomato purée 1 tbsp chopped dill 2 tbsp chopped parsley 2 eggs 65g pack rocket ½ red onion, very thinly sliced Directions Heat oven to 200C/180C fan/gas 6. Lay the tortillas on two baking sheets, brush sparingly with the oil then bake for 3 mins. Meanwhile chop the pepper and tomatoes and mix with the tomato purée, seasoning and herbs. Tu...
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  • 200-400 calories -
  • SEAFOOD PAELLA
  • 200-400 CALORIES Additional 384 g Calories 6 g Fat 54 g Carbohydrates 5 g Fibre 26 g Protein Ingredients 20-24 raw shell-on king prawns 2 tbsp olive oil 500g monkfish, cut into chunks 1 large onion, finely chopped 500g paella rice 4 garlic cloves, sliced 2 tsp smoked paprika 1 tsp cayenne pepper (optional) pinch of saffron ½ x 400g can chopped tomatoes (save the rest for the stock, below) 500g mussels, cleaned 100g frozen peas 100g frozen baby broad beans handful parsley leaves, roughly chopped For the stock 1 tbsp olive oil 1 onion, roughly chopped ½ x 400g...
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  • 200-400 calories -
  • HOME-STYLE PORK CURRY WITH CAULIFLOWER RICE
  • 200-400 CALORIES Additional 309 g Calories 10 g Fat 18 g Carbohydrates 9 g Fibre 33 g Protein Ingredients For the curry 425g lean pork fillet (tenderloin), cubed 2 tbsp Madras curry powder 2 tbsp red wine vinegar 1 tbsp rapeseed oil 1 large onion, finely chopped 2 tbsp finely shredded ginger 1 tsp fennel, toasted in a pan then crushed 1 tsp cumin, toasted in a pan then crushed 400g can chopped tomatoes 2 tbsp red lentils 350g pack baby aubergines, quartered 1 reduced-salt vegetable stock cube For the cauliflower rice 1 medium cauliflower good handful coriander, chopped cumin...
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  • 200-400 calories -
  • Home CONTINUE SHOPPING
  • 200-400 CALORIES Additional 391 g Calories 5 g Fat 64 g Carbohydrates 5 g Fibre 21 g Protein Ingredients 1.2l vegetable stock 1 tbsp olive oil 1 onion, finely chopped 1 large garlic clove, finely chopped 1 small fennel bulb, cored and finely chopped 300g risotto rice 300g peeled raw king prawns 1 lemon, ½ zested and 1 tbsp juice 70g bag rocket Directions Put the stock in a large saucepan, bring to the boil, then lower to a simmer. Meanwhile, heat the oil in a large saucepan. Add the onion, garlic and fennel, and cook on a low heat...
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  • 200-400 calories -
  • CHICKEN, BROCCOLI & BEETROOT SALAD WITH AVOCADO PESTO
  • 200-400 CALORIES Additional 320 g Calories 18 g Fat 8 g Carbohydrates 6 g Fibre 29 g Protein Ingredients 250g thin-stemmed broccoli 2 tsp rapeseed oil 3 skinless chicken breasts 1 red onion, thinly sliced 100g bag watercress 2 raw beetroots (about 175g), peeled and julienned or grated 1 tsp nigella seeds For the avocado pesto small pack basil 1 avocado ½ garlic cloves, crushed 25g walnut halves, crumbled 1 tbsp rapeseed oil juice and zest 1 lemon Directions Bring a large pan of water to the boil, add the broccoli and cook for 2 mins. Drain, then refresh under...
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  • 200-400 calories -
  • THE ULTIMATE MAKEOVER: SALMON EN CROûTE
  • 200-400 CALORIES Additional 331 g Calories 20.2 g Fat 11.6 g Carbohydrates 1.1 g Fibre 26.6 g Protein Ingredients 3 tbsp olive oil 2 large shallots, finely chopped 140g chestnut mushrooms, finely chopped 3 garlic cloves, finely chopped juice ½ lemon 100g packet watercress, chopped 2 tbsp snipped dill 1 tbsp snipped chive 2½ tbsp half fat crème fraîche 6 sheets filo pastry each about 38 x 30cm (125g total weight) 2 x 350g skinned salmon fillets Directions Heat 2 tbsp of the oil in a large non-stick frying pan. Tip in the shallots and fry for 2-3 mins to...
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  • 200-400 calories -
  • MUSHROOM & THYME RISOTTO
  • 200-400 CALORIES Additional 302 g Calories 7 g Fat 51 g Carbohydrates 3 g Fibre 11 g Protein Ingredients 1 tbsp olive oil 350g chestnut mushrooms, sliced 100g quinoa 1l hot vegetable stock 175g risotto rice handful thyme leaves handful grated parmesan or vegetarian alteative 50g bag rocket, to serve Directions Heat the oil in a medium pan, sauté themushrooms for 2-3 mins, then stir in thequinoa. Keeping the vegetable stockwarm in a separate pan on a low heat,add a ladle of the stock and stir untilabsorbed. Stir in the rice and repeatagain with the stock, until all the stockhas...
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  • 200-400 calories -
  • SUPERHEALTHY SALMON SALAD
  • 200-400 CALORIES Additional 320 g Calories 10 g Fat 30 g Carbohydrates 2 g Fibre 30 g Protein Ingredients 100g couscous 1 tbsp olive oil 2 salmon fillets 200g sprouting broccoli, roughly shredded, larger stalks removed juice 1 lemon seeds from half a pomegranate small handful pumpkin seeds 2 handfuls watercress olive oil and extra lemon wedges, to serve Directions Heat water in a tier steamer. Season the couscous, then toss with 1 tsp oil. Pour boiling water over the couscous so it covers it by 1cm, then set aside. When the water in the steamer comes to the boil,...
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  • 200-400 calories -
  • SUPERHEALTHY SALMON BURGERS
  • 200-400 CALORIES Additional 292 g Calories 17 g Fat 7 g Carbohydrates 0 g Fibre 29 g Protein Ingredients 4 boneless, skinless salmon fillets, about 550g/1lb 4oz in total, cut into chunks 2 tbsp Thai red curry paste thumb-size piece fresh root ginger, grated 1 tsp soy sauce 1 bunch coriander, half chopped, half leaves picked 1 tsp vegetable oil lemon wedges, to serve For the salad 2 carrots half large or 1 small cucumber 2 tbsp white wine vinegar 1 tsp golden caster sugar Directions Tip the salmon into a food processor withthe paste, ginger, soy and chopped coriander.Pulse...
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  • 200-400 calories -
  • SPICY ROOT & LENTIL CASSEROLE
  • 200-400 CALORIES Additional 378 g Calories 9 g Fat 64 g Carbohydrates 10 g Fibre 14 g Protein Ingredients 2 tbsp sunflower or vegetable oil 1 onion, chopped 2 garlic cloves, crushed 700g potatoes, peeled and cut into chunks 4 carrots, thickly sliced 2 parsnips, thickly sliced 2 tbsp curry paste or powder 1 litre/1¾ pints vegetable stock 100g red lentils a small bunch of fresh coriander, roughly chopped low-fat yogurt and naan bread, to serve Directions Heat the oil in a large pan andcook the onion and garlic over amedium heat for 3-4 minutes untilsoftened, stirring occasionally.Tip in the...
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  • 200-400 calories -
  • SPICY CHICKEN SALAD WITH BROCCOLI
  • 200-400 CALORIES Additional 291 g Calories 12 g Fat 4 g Carbohydrates 3 g Fibre 42 g Protein Ingredients 2 broccoli heads, cut into florets 2 tbsp olive oil 5 shallots, finely sliced handful pitted black olives 4 roast chicken breasts, sliced 4 tbsp soy sauce 2 red chillies, deseeded and sliced 2 garlic cloves, sliced Directions Steam the broccoli for 4 mins until justtender, tip into a large bowl, then season.Meanwhile, heat the oil in a pan, then fry theshallots for 2 mins. Add the chillies and garlic,then cook for a further 4 mins until softened. Remove the shallots,...
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  • 200-400 calories -
  • SALMON & SPINACH WITH TARTARE CREAM
  • 200-400 CALORIES Additional 321 g Calories 20 g Fat 3 g Carbohydrates 3 g Fibre 32 g Protein Ingredients 1 tsp sunflower or vegetable oil 2 skinless salmon fillets 250g bag spinach 2 tbsp reduced-fat crème fraîche juice ½ lemon 1 tsp caper, drained 2 tbsp flat-leaf parsley, chopped lemon wedges, to serve Directions Heat the oil in a pan, season the salmonon both sides, then fry for 4 mins each sideuntil golden and the flesh flakes easily. Leaveto rest on a plate while you cook the spinach. Tip the leaves into the hot pan, seasonwell, then cover and leave...
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  • 200-400 calories -
  • HEALTHY FISH & CHIPS WITH TARTARE SAUCE
  • 200-400 CALORIES Additional 373 g Calories 9 g Fat 41 g Carbohydrates 3 g Fibre 35 g Protein Ingredients 450g potatoes, peeled and cut into chips 1 tbsp olive oil, plus a little extra for brushing 2 white fish fillets about 140g/5oz each grated zest and juice 1 lemon small handful of parsley leaves, chopped 1 tbsp capers, chopped 2 heaped tbsp 0% Greek yogurt lemon wedge, to serve Directions Heat oven to 200C/fan 180C/gas 6.Toss chips in oil. Spread over a baking sheet inan even layer, bake for 40 mins until brownedand crisp. Put the fish in a shallow...
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