Break­fast Healthy fry-up

Gen­tly fry 2 Quorn sausages and sliced mush­rooms in a non-stick pan with low-calo­rie spray oil, and keep warm. Beat 1 egg, with a splash of milk from your al­lowance, and scram­ble in a sep­a­rate non­stick pan. Keep warm. Fi­nally, heat up 4tbsp baked beans and serve ev­ery­thing to­gether.

Lunch Turkey and bean salad

Grill a turkey breast and tear up into a salad of let­tuce, toma­toes, cu­cum­ber and ⅓ can of mixed beans. Com­bine and add 1tbsp low-calo­rie salad dress­ing.

Din­ner Poached cod

Gen­tly poach 1 cod fil­let in skimmed milk (not from your al­lowance) un­til ten­der. Then, chop up a hand­ful of boiled pota­toes and add to a mix­ing bowl with 100ml skimmed milk and a blob of low-fat spread. Mash un­til smooth. Serve the fish with the mash and roasted parsnip.

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