British fish goujons and chips
DAIRY 4 SMARTPOINTS
300ml skimmed milk.
BREAKFAST 4 SMARTPOINTS Cereal Serves 1
45g wholegrain cereal, such as Shredded wheat, with skimmed milk (from daily allowance) and chopped fresh fruit of your choice.
LUNCH 9 SMARTPOINTS Roasted red pepper and chickpea salad Serves 2
Preheat the oven to 200c/fan 180c/ gas 6. Place 2 halved red peppers on a baking tray, cut side down, and mist with calorie-controlled cooking spray.
roast for 40 minutes, or until the skin has softened and become slightly charred. allow the peppers to cool, then peel off the skins and discard.
Slice the peppers into strips and place in a bowl, along with 1 x 400g can drained chickpeas, 4 sliced spring onions, 4 tbsp chopped fresh parsley and 2 tbsp chopped fresh mint. toss together to mix.
Place the juice of 1 lemon, 1 tbsp olive oil, 1 crushed garlic clove and 1 tsp honey in a clean screwtop jar and season. Close lid firmly and shake until combined and opaque.
taste and season again if needed. Pour the dressing over the salad and toss to coat. Serve immediately, or chill without the dressing for up to 24 hours and dress just before serving.
Followed by a 120g pot weight watchers flavoured yoghurt.
DINNER 10 SMARTPOINTS British fish goujons and chips Serves 4
Preheat the oven to 200c/fan 180c/ gas 6. take 700g potatoes, scrub and cut into chips. Place the chips in a bowl with 2 tsp sunflower oil and toss to coat.
arrange on a large baking tray and bake for 40 minutes, shaking the tray from time to time.
Meanwhile, toast three slices caloriecontrolled white bread until lightly golden, then blitz in a food processor to make crumbs.
Stir in ½ tsp paprika, 15g finely grated Parmesan and 1 tbsp chopped parsley and spread on a plate. Place 1 tbsp seasoned flour on a separate plate and pour one beaten egg into a shallow bowl.
take 500g cod fillets and slice into finger lengths. Dip the cod strips in the flour, then the egg, and then the breadcrumbs. Place on a baking tray misted with calorie-controlled cooking spray and bake for 30 minutes alongside the chips.
Divide the fish and chips between four plates and serve with 1 tbsp tomato ketchup and a lemon wedge each.
Follow with a fresh fruit salad.
SNACKS 3 SMARTPOINTS 1 bag Weight Watchers crisps (2 SmartPoints).
Vegetable sticks with 75g reduced-fat cottage cheese (1 SmartPoint).