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Kcal 393
Baked Sweet Potato With Philadelphia & Spring Onion
Serves 1
- NF
- GF
- V
-
Prep 15m
-
Cook 10
- V
- NF
- GF
- V
-
Kcal 404
Quesadilla
Serves 1
- NF
- V
-
Prep 10m
-
Cook 10
- V
- NF
- V
-
Kcal 401
Pret a Manger New Yorker on Rye
Serves 1
-
Prep 0m
-
Cook 0
-
Kcal 484
Prawn Cocktail Salad
Serves 1
- NF
-
Prep 10m
-
Cook 0
- NF
-
Kcal 392
Nachos
Serves 2
- NF
- V
-
Prep 15m
-
Cook 30
- V
- NF
- V
-
Kcal 410
Tortilla Pizza
Serves 1
- V
-
Prep 10m
-
Cook 0
- V
- V
-
Kcal 486
Tofu Skewers
Serves 2
- V
-
Prep 20m
-
Cook 0
- V
- V
-
Kcal 402
Sweet Chilli Chicken Avocado Bagel
Serves 1
- NF
- DF
-
Prep 10m
-
Cook 0
- NF
- DF
Baked Sweet Potato With Philadelphia & Spring Onion
Protein 13
Fats 18
Carbs 48
Measurements above are per serving
For the Potato:
150g sweet potato
75g Philadelphia light
2 spring onions
For the Salad:
20g cucumber, sliced
30g tomatoes, diced
50g salad leaves
25g olives
1 tsp olive oil
Serves 1
1. Prick the sweet potato all over and put in the microwave on high for 5 minutes. Stick a knife in it to see if it is soft all the way through. If not, pop it back in for another 30secs until it's done.
2. Meanwhile, prepare your salad. When it's cooked, cut the potato down the middle and mash the Philadelphia and spring onions into each side. Serve with salad drizzled with oil.
Quesadilla
Protein 14
Fats 22.6
Carbs 39
Measurements above are per serving
For quesadilla:
1 (40g) wholewheat tortilla
1tbsp sweet chilli sauce
30g cheddar cheese, grated
1 spring onion, finely chopped
1tsp fresh coriander, chopped (optional)
For salad:
30g tomatoes, diced
20g cucumber
50g salad leaves
25g olives
1 tsp olive oil
Serves 1
1. Heat a frying pan over a medium heat. Spread sweet chilli sauce on the tortilla and pop it in the pan, sauce side up. Sprinkle the cheese, spring onions and coriander (if using) on one half of the tortilla.
2. Fold the other side over like a sandwich and cook for another minute, then flip it and cook for another 2mins, or until the cheese has melted.
3. Meanwhile, prepare your salad and serve together.
Pret a Manger New Yorker on Rye
Protein 17.8
Fats 13.9
Carbs 48.8
Measurements above are per serving
1 Pret a Manger New Yorker on Rye.
Serves 1
1. Ready to eat.
Prawn Cocktail Salad
Protein 46
Fats 15
Carbs 40.2
Measurements above are per serving
½-1 tbsp tomato ketchup (to taste)
2 tbsp light mayonnaise
1 tsp lemon juice
200g cooked prawns
80g shredded lettuce
40g cucumber, sliced
80g cherry tomatoes, quartered
2 slices wholemeal bread (38g)
1 tsp butter
Serves 1
1. If using frozen prawns, defrost thoroughly first according to the instructions on the pack.
2. Mix together the mayonnaise, ketchup and lemon juice and add the prawns.
3. Pile up the shredded lettuce, cucumber and tomato on a plate or bowl and top with the prawns. Butter the bread and serve.
Nachos
Protein 17.2
Fats 13.9
Carbs 51.7
Measurements above are per serving
For beans:
1 tsp oil
1 tsp cumin
½ tsp chilli powder (optional)
½ red onion
1 garlic clove, crushed
250g tinned black beans, drained.
To serve per portion:
25g plain tortilla chips
30g shop-bought salsa
15g grated cheese
1 tbsp guacamole
1 tbsp fat-free plain Greek yogurt
1 tbsp jalapeños (optional).
Serves 2
1. Preheat the oven to 200C.
2. For the beans, heat the oil. and add the cumin and chilli powder. Stir for a minute then add the onion. When the onion is soft are add the garlic and cook for another minute. Then add the beans and warm through.
3. On an oven tray or ovenproof dish, lay a portion of tortilla chips in a single layer. You want all the chips to have topping on them.
4. Next top with half of the beans (save the rest for another day), then the salsa, then the cheese. Bake in the oven for 5-10mins until the cheese has melted.
5. Remove from the oven then top with the guacamole, yogurt and jalapeños if using.
Tortilla Pizza
Protein 16.9
Fats 21.6
Carbs 37.3
Measurements above are per serving
1 tortilla wrap (41g)
1 tsp olive oil
2 tbsp tomato puree
80g cherry tomatoes, sliced
50g mozzarella (or cheddar)
5 olives, halved
1 tsp dried oregano
Serves 1
1. Preheat the grill to high.
2. Get your wrap and drizzle over the olive oil. Spread the tomato puree on top and on top of this spread out your sliced cherry tomatoes. Slice the mozzarella and layer on top of the tomatoes. Finally, top with olives, oregano and some black pepper.
3. Cook under the gill for about 5mins until the cheese is melted and starting to brown. Keep checking on it to make sure it doesn't burn.
Tofu Skewers
Protein 28.9
Fats 26.2
Carbs 39.6
Measurements above are per serving
For skewers:
450g firm tofu, cut into cubes
1 tbsp olive oil
1 tbsp lemon juice
1 tsp tomato ketchup
1 tsp soy sauce
1 tsp honey
1 tsp mixed herbs
Salt & pepper to taste
To serve per portion:
1 wholemeal pitta bread (60g)
2 tsp light mayonnaise (vegan if necessary)
160g salad vegetables (tomatoes, lettuce, cucumber, capers, roasted peppers)
1 tsp olive oil
Serves 2
1. Preheat the grill to medium.
2. Put the tofu in a bowl and add all the other ingredients for the skewers. Mix well, season and leave to marinate for 15-20mins or longer if you have time. Then thread onto skewers.
3. While the tofu is marinating, spread the pitta with mayonnaise, make your salad and drizzle with the oil.
4. Grill the skewers for 12mins, giving them a quarter turn every 3mins so they are golden all over and crisping up.
5. Save half for leftovers the next day.
Sweet Chilli Chicken Avocado Bagel
Protein 36.3
Fats 13.6
Carbs 32.6
Measurements above are per serving
½ an avocado
1 Warburton's bagel thin
100g ready cooked chicken, shredded
50g watercress or baby spinach
2 tsp sweet chilli sauce
Serves 1
1. Slice the avocado and divide over the two halves of the bagel, mashing it slightly to form a spread. Top with the watercress and shredded chicken and drizzle with sweet chilli sauce.