Dinner Recipes…

Lemon Spaghetti with Tuna and Broccoli

Ingredients :

• 350g spaghetti
• 250g broccoli , cut into small florets
• 2 shallots , finely chopped
• 85g pitted green olives , halved
• 2 tbsp capers , drained
• 198g can tuna in oil
• zest and juice 1 lemon
• 1 tbsp olive oil , plus extra for drizzling

METHOD :

1. Boil the spaghetti in salted water for 6 mins. Add the broccoli and boil for 4 mins more or until both are just tender.
2. Meanwhile, mix the shallots, olives, capers, tuna and lemon zest and juice in a roomy serving bowl. Drain the pasta and broccoli, add to the bowl and toss really well with the olive oil and lots of black pepper. Serve with a little extra olive oil drizzled over.

Nutrition Per Serving :

440 kcalories, protein 23.0g, carbohydrate 62.0g, fat 11.0 g, saturated fat 2.0g, fibre 5.0g, sugar 4.0g, salt 1.4 g

Recipe from Good Food magazine, April 2012.

Lunch Recipes…

Prawn and Pink Grapefruit Noodle Salad

Ingredients :

• 200g thin rice noodles (vermicelli)
• 12 cherry tomatoes , halved
• 1 tbsp fish sauce
• juice 1 lime
• 2 tsp palm sugar or soft brown sugar
• 1 large red chilli , ½ diced, ½ sliced
• 2 pink grapefruits , segmented
• ½ cucumber , peeled, deseeded and thinly sliced
• 2 carrots , cut into matchsticks
• 3 spring onions , thinly sliced
• 400g cooked large prawns
• large handful mint , leaves picked
• large handful coriander , leaves picked

METHOD :

1. Put the noodles in a bowl, breaking them up a little, and cover with boiling water from the kettle. Leave to soak for 10 mins until tender. Drain, rinse under cold running water, then leave the noodles to drain thoroughly.
2. In the same bowl, lightly squash the cherry tomatoes – we used the end of a rolling pin. Stir in the fish sauce, lime juice, sugar and diced chilli. Taste for the right balance of sweet, sour and spicy – adjust if necessary (see tip, below).
3. Toss through the noodles, then add all the remaining ingredients, except the sliced chilli. Season and give everything a good stir, then divide the noodle salad between 6 serving dishes and sprinkle over the chilli before serving.

Nutrition Per Serving :

228 kcalories, protein 13g, carbohydrate 38g, fat 1 g, saturated fat 0g, fibre 2g, sugar 6g, salt 1.6 g

Recipe from Good Food magazine, November 2012.

Mediterranean Potato Salad

Ingredients :

• 1 tbsp olive oil
• 1 small onion , thinly sliced
• 1 garlic clove , crushed
• 1 tsp oregano , fresh or dried
• ½ x 400g can cherry tomatoes
• 100g roasted red peppers , from a jar, sliced
• 300g new potatoes , halved if large
• 25g black olives , sliced
• handful basil leaves , torn

METHOD :

1. Heat the oil in a saucepan, add the onion and cook for 5-10 mins until soft. Add the garlic and oregano and cook for 1 min. Add the tomatoes and peppers, season well and simmer gently for 10 mins.
2. Meanwhile, cook the potatoes in a pan of boiling salted water for 10-15 mins until tender. Drain well, mix with the sauce and serve warm, sprinkled with olives and basil.

Nutrition Per Serving :

111 kcalories, protein 3g, carbohydrate 16g, fat 4 g, saturated fat 1g, fibre 2g, sugar 3g, salt 0.2 g

Recipe from Good Food magazine, July 2012.

 

Breakfast Recipes…

Peanut Butter and Banana on Toast

Ingredients :

• 2 slices granary bread
• 1 small banana
• ½ tsp cinnamon
• 1 tbsp crunchy peanut butter

METHOD :

1. Toast bread and slice banana. Layer banana on one slice of toast and dust with cinnamon. Spread the second slice with peanut butter, then sandwich the two together and eat straight away.

Nutritions Per Serving :

307 kcalories, protein 11g, carbohydrate 45g, fat 9 g, saturated fat 2g, fibre 4g, sugar 18g, salt 1 g

Recipe from Good Food magazine, February 2012.

Tropical Breakfast Smoothie

Ingredients :

• 3 passion fruits
• 1 banana , chopped
• 1 small mango , peeled, stoned and chopped
• 300ml orange juice
• ice cubes

METHOD :

1. Scoop the pulp of the passion fruits into a blender and add the banana, mango and orange juice. Purée until smooth and drink immediately, topped with ice cubes.

Nutritions Per Serving :

162 kcalories, protein 3g, carbohydrate 39g, fat 0 g, saturated fat 0g, fibre 4g, salt 0.02 g

Recipe from Good Food magazine, September 2004.