MAIN MEALS

Add th­ese new op­tions to ex­ist­ing Phase 1 meals on your menu

Women's Health - Shrink Your Sugar Belly - - CONTENTS -

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

LUNCH­BOX FUN

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

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