WEEK­END PLAN 2

Women's Weekly (Malaysia) - - Living -

Satur­day Break­fast

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

Lunch

Small amount of re­duced­fat 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 pota­toes, and boil 5 as­para­gus spears for 2 mins. Fry 1 small chopped onion, then pour 3 eggs, beaten and sea­soned, over the onions. Cook 2 mins, add pota­toes, as­para­gus and 20g grated ched­dar. Fin­ish un­der the grill for 5 mins.

Din­ner Lunch Sun­day Break­fast

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. 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; then grill.

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

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