Add these new options to existing Phase 1 meals on your menu
SPINACH AND BULGAR SALAD, TOPPED WITH GRAPEFRUIT AND GRILLED CHICKEN
With a fork, whisk 1 tsp applecider vinegar, 2 tsp olive oil, ¼ tsp dried thyme and ¼ tsp crushed garlic until well-mixed. Set aside, then layer your salad in a bowl: 50g baby spinach and d 100g cooked bulgar wheat. Top p with 150g grapefruit segments and 85g sliced grilled chicken.
Serves 1| Ready in 15 mins 1 622kJ | 2g sat fat
FENNEL COLESLAW WITH SALMON AND WHITE BEANS
Whisk 1 tbsp apple-cider vinegar, 2 tsp olive oil, ½ tsp dried origanum and ½ tsp Dijon mustard to make a dressing for the slaw. Then toss 90g thinly sliced fennel bulb, 30g shredded carrot, 30g thinly sliced cucumber and 250g tinned white beans (rinsed and drained) into a bowl, mix well and drizzle with the dressing. Gently stir in 80g tinned salmon, then tuck in!
Serves 1| Ready in 15 mins | 1 935kJ | 2g sat fat at
For a portable, protein-packed meal, have a hard-boiled egg with 30g Cheddar cheese, 150g cherry tomatoes, 60g hummus and ½ wholewheat pita.
Serves 1| Ready in 7 mins 1 722kJ | 8g sat fat
TERIYAKI BEEF WITH BROCCOLI
70ml teriyaki sauce 70ml soy sauce 340g flank steak, sliced into thin strips across the grain 450ml chicken stock 230g brown rice 2 tsp canola oil ½ onion, sliced 1 red pepper, sliced 300g broccoli florets 2 tsp corn flour ¼ tsp chilli flakes 2 tbsp toasted sesame seeds
1/ In a large bowl, pour the teriyaki sauce over the beef. Cover with cling wrap and place in the fridge for one to 10 hours.
2/ In a saucepan, bring the stock and rice to a boil; simmer, covered, for 40 minutes or until all the water is absorbed.
3/ Heat the oil in a wok and cook the onion, pepper and broccoli for five minutes. Transfer to a separate bowl.
4/ Drain the beef – but hold on to the excess teriyaki sauce! Dip the meat in the corn flour and whack it in the wok, over a high heat, for three minutes. Then add the vegetables, chilli flakes and leftover teriyaki sauce to the mix and cook for another two minutes.
5/ Serve the teriyaki meat and veg over the rice and sprinkle with the sesame seeds. Who needs a takeaway?
Serves 4| Ready in 55 mins + marinating time 1 931kJ | 6g sat fat
WATERMELON AND FETA SALAD
2 tbsp lime juice 2 tbsp orange juice 1 tbsp shallots, chopped ¼ tsp salt 2 ½ tbsp olive oil 120g rocket leaves 200g watermelon, cubed 20g fresh mint leaves, chopped 85g feta, crumbled or cut into small cubes
1/ In a medium bowl, whisk the lime juice, orange juice, shallots and salt. Gradually whisk in the oil.
2/ In a large salad bowl, combine the rocket, watermelon, mint and feta. Pour the dressing over the salad and toss gently to coat. Serve immediately or leave off the dressing, cover and refrigerate for up to two days.
Serves 1| Ready in 5 mins 670kJ | 4g sat fat
WHOLEWHEAT TUNA- PASTA SALAD
Make your dressing by whisking 1 tbsp lemon juice, 2 tsp olive oil, ¼ tsp dried basil and ¼ tsp crushed garlic. In a bowl, place 140g cooked wholewheat spiral pasta, 3 tbsp black olives and 70g tinned, drained tuna. Serve over 30g mixed leaves and top with your dressing. Done.
Serves 1| Ready in 7 mins 1 655kJ | 2g sat fat