Week­end plan 2

Good Health (Australia) - - Be Nourished -


BREAK­FAST: Full-english: 2 rash­ers back ba­con with 100g baked beans, 40g sautéed mush­rooms, 2 medium grilled to­ma­toes, 2 slices whole­grain or rye bread.

LUNCH: Small amount of re­duced-fat potato salad with 2 slices ham, let­tuce, sliced tomato, 2 sliced radishes, 5 slices cu­cum­ber and 1 tsp re­duced-fat mayo.

DIN­NER: As­para­gus frit­tata: chop 5 cooked new pota­toes then fry 1 small chopped onion and boil 5 as­para­gus spears for 2 mins. Blend and sea­son 3 eggs, pour over the onion mix­ture, cook on low heat for 2 mins be­fore adding pota­toes, as­para­gus and 20g grated ched­dar. Fin­ish un­der the grill for 5 mins.


BREAK­FAST: Eggs on toast: poach or scramble 2 eggs; place on 2 slices of toast (whole­grain). Top with thinly sliced tomato, a hand­ful of grated moz­zarella; grill.

LUNCH: Couscous: 60g cooked couscous, 5 chopped apri­cots, 2 chopped spring onions, 5 halved grapes, 40g chick­peas, 1 dsp flaked al­monds. Sea­son with 1 dsp olive oil, 1 tsp red wine vine­gar and a pinch of cumin.

DIN­NER: Honey and mus­tard chicken: brush 150g chicken breast with 1 tsp honey, ½ tsp English mus­tard and 1 crushed gar­lic clove; bake. Serve with 40g cooked brown rice and 80g steamed broc­coli.

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