DIN­NER

Friday - - DIET -

Choose one of the fol­low­ing ev­ery day (ap­prox 500 cals):

CHICKEN CHILLI

(serves 4)

Heat 2 tsp olive oil in a pan. Add 1 chopped onion, 2 chopped cel­ery stalks, 2 crushed gar­lic cloves and 1 seeded jalapeño and fry for 5 mins un­til soft. Add 450g minced skin­less chicken and cook for an­other 5 mins un­til chicken is cooked through. Next, add 2 1/2 tbsp chilli pow­der, 2 tsp ground cumin, 1 tsp dried oregano and 1/4 tsp salt. Stir to coat chicken and veg­eta­bles. Add 2 large chopped toma­toes, 2 tsp tomato purée and 1 can red kid­ney beans, rinsed and drained. Bring to the boil then re­duce heat, cover and

sim­mer for 30 mins. Serve topped with low-fat yo­gurt.

OR STEAK WITH PEACHGLAZED CAR­ROTS AND SWEET POTA­TOES

(serves 4)

Blanch 2 large sweet pota­toes in boil­ing wa­ter for 8 mins or un­til soft. Drain and re­turn to pan. Add 24 baby car­rots (topped and tailed), 2 fresh sliced peaches, 2 tbsp wa­ter and 1 tbsp re­duced-salt soy sauce. Cook over medium heat, un­cov­ered, for 5 mins un­til car­rots are ten­der and liq­uid is ab­sorbed. Mean­while, cook 225g bul­gur wheat ac­cord­ing to in­struc­tions. While pota­toes are cook­ing,

score 4 fil­let steaks on both sides. Rub with a lit­tle salt, pep­per and chopped gar­lic on both sides. Grill un­til cooked to your pref­er­ence then leave to rest for 10 mins. Mean­while, cook broc­coli un­til al dente. Serve steaks with sweet potato mix­ture, broc­coli and bul­gur wheat.

OR OVEN-ROASTED SAL­MON WITH TROP­I­CAL SALSA

(serves 4)

Pre­heat the oven to 200°C. Brush 4 pieces of sal­mon with a mix­ture of lime juice and black pep­per and trans­fer to a non-stick bak­ing tray. Ar­range 12 as­para­gus spears along­side the sal­mon. Roast for 15 mins, un­til fish is cooked through. Mean­while, to make salsa,

com­bine 1 mango, peeled, pit­ted and diced, 1 pa­paya, peeled, pit­ted and diced, 1/2 red onion, 2 tbsp chopped fresh co­rian­der and 1 tbsp lime juice. Serve sal­mon with salsa, 3 tbsp cooked rice and as­para­gus.

PLUS ANY OF THE FOL­LOW­ING:

fruit salad made from 1 ap­ple, 1 pear, 1 or­ange and hand­ful grapes.

OR

a bowl of rasp­ber­ries and 1 chopped nec­tarine.

HEALTHY SNACKS: Choose one of the fol­low­ing treats ev­ery day (ap­prox 150 cals)

Eight straw­ber­ries dipped in 2 squares of melted dark choco­late (at least 70 per cent co­coa).

OR

2 rye crisp­breads topped with 2 tbsp low-fat hum­mus and sliced cu­cum­ber,

OR

1 cup of su­gar snap peas with 3 tbsp of low-fat hum­mus

OR

40 pis­ta­chios

OR

Ap­ple with 1 tbsp or­ganic peanut but­ter

OR Cut a banana in half length­ways, dip in vanilla yo­gurt, sprin­kle with a few al­monds, wrap in cling film and freeze for a healthy al­ter­na­tive to ice-cream.

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