-
Kcal 484
Healthy Pasta Bolognese
Serves 4
- NF
-
Prep 30m
-
Cook 60
- NF
-
Kcal 511
Chickpea Tagine
Serves 4
- NF
- DF
- V
- VG
-
Prep 30m
-
Cook 30
- V
- VG
- NF
- DF
- V
- VG
-
Kcal 519
Curried coconut lentils & tomatoes
Serves 4
- NF
- GF
- DF
- V
- VG
-
Prep 15m
-
Cook 30
- V
- VG
- NF
- GF
- DF
- V
- VG
-
Kcal 503
Minted Lamb Steaks
Serves 1
- NF
- GF
-
Prep 30m
-
Cook 15
- NF
- GF
Healthy Pasta Bolognese
Protein 30
Fats 17
Carbs 54
Measurements above are per serving
1 tsp olive oil
1 onion
finely chopped
3 cloves garlic crushed
1 stick celery
finely chopped
1 carrot finely chopped
300g mushrooms finely chopped
1 tbsp Italian mixed herbs
2 tins chopped tomatoes
1 beef stock cube
250g lean minced beef
10g Parmesan (or other cheese) per portion
50g pasta per portion
Serves 4
1. Heat the olive oil in a large pan over medium heat
2. Add the chopped onion, garlic, celery, and carrot to the pan, and cook until softened
3. Stir in the chopped mushrooms and cook for a further 5 minutes
4. Add the Italian mixed herbs, chopped tomatoes, and beef stock cube, and stir well
5. Bring the mixture to a simmer, then reduce the heat and let it cook for 15 minutes
6. In a separate pot, cook the pasta according to the packet instructions
7. Once the sauce has thickened, stir in the minced beef and cook for an additional 10 minutes until fully cooked
8. Drain the pasta and serve topped with the Bolognese sauce and grated Parmesan
Chickpea Tagine
Protein 20.1
Fats 11.3
Carbs 86.4
Measurements above are per serving
Serves 4
1 tbsp olive oil
1tsp ground cinnamon
½ tsp ground ginger
1 tsp ground cumin
½ tsp cayenne pepper (or to taste)
1 onion chopped. 2 cloves garlic finely chopped. 1 red pepper cut into chunks
1 courgette cut into chunks
2 tins chickpeas drained
1 tin chopped tomatoes
50g dried apricots halved
200g green olives
200ml vegetable stock
120g cooked couscous per portion
Serves 4
1. Heat the oil in a large pot with a lid and add the spices. Cook for a minute, stirring and
then add the onion. Cook the onion gently for about 8mins until softened then add the
garlic, pepper and courgette and cook for another 8mins more.
2. Then add the rest of the ingredients except the couscous and cook for about 15mins until
the vegetables are tender and everything is piping hot.
3. Meanwhile, prepare your couscous according to the instructions on the pack. This tagine
serves four so you can freeze 3 portions ready for another day.
Curried coconut lentils & tomatoes
Protein 15
Fats 29
Carbs 55
Measurements above are per serving
1 tbsp olive oil
1 red onion
finely chopped
1 tbsp grated ginger (or 1 tsp dried)
400g tinned tomatoes
2 tsp lemon juice
1 tbsp curry powder
400ml coconut milk
400g tinned lentils drained
1 tbsp fresh coriander (optional)
½ pouch microwave rice
Serves 4
1. Heat the olive oil in a large saucepan over medium heat
2. Add the chopped red onion and cook until softened
3. Stir in the grated ginger and curry powder, cooking for another minute
4. Pour in the tinned tomatoes and coconut milk, then bring to a simmer
5. Add the drained lentils and lemon juice, stirring to combine
6. Simmer for 15-20 minutes until heated through and thickened
7. Serve over microwave rice and garnish with fresh coriander if desired
Minted Lamb Steaks
Protein 35.9
Fats 25.8
Carbs 32.2
Measurements above are per serving
Serves 1
150g lamb steak
1tbsp fresh mint chopped
2tsp olive oil
150g new potatoes
80g green beans
80g cabbage sliced
1tsp butter (dairy free if required)
Serves 1
1. Boil the potatoes for 15-20mins until they are tender. Meanwhile, preheat the gill to
medium.
2. Mix together the oil and half the mint, then brush the mixture over both sides of the lamb. Season to taste and then pop it under the grill for about 6-8mins each side.
3. While the steak is cooking, steam or boil the veg for about 5mins. You can do them
together in the same pan.
4. When the potatoes are done, drain and then add them back to the pan, add the butter
and the rest of the mint and stir to coat. Serve everything together.