Lemon and thyme pork escalopes with chargrilled vegetables
DAIRY 4 SMARTPOINTS 300ml skimmed milk. BREAKFAST 4 SMARTPOINTS Cereal Serves 1
45g wholegrain wheat cereal of your choice, such as Shredded wheat, with 150ml skimmed milk (from daily allowance) and a handful of fresh or frozen berries.
LUNCH 11 SMARTPOINTS Jacket potato with fiery beans Serves 1
Stab 1 x 150g potato with a fork and rub with a little oil, before baking for 45-60 minutes at 180c/fan 160c/gas 4.
Meanwhile, heat ½ tsp oil in a large pan, add ¼ chopped medium onion and 3 small cauliflower florets and stirfry for 10 minutes, or until beginning to soften and brown. add ¼ tsp cumin seeds, cook for a further minute, then stir in 1 x 100g can mixed cooked beans in a spicy tomato sauce, along with 35g halved cherry tomatoes and ¼ tbsp brown sauce.
Fill the bean tin a third of the way with water and add to the pan. Cook, covered, for 2-3 minutes or until hot and the tomatoes have softened.
Split the potato and serve topped with the beans, 50g grated half-fat cheddar and a salad dressed with fat-free vinaigrette.
DINNER 7 SMARTPOINTS Lemon and thyme pork escalopes with chargrilled vegetables Serves 4
PlaCe 500g lean pork fillet on a chopping board and cut into 12 slices, around 1.5cm thick, removing any visible fat. Cover the slices with greaseproof paper and lightly bash with a rolling pin to slightly flatten.
Put 50g fresh breadcrumbs in a bowl, along with the grated zest of 1 lemon, 1 tbsp chopped thyme and 1 tsp paprika and season well. Dip the pork slices first in 1 beaten egg and then in the breadcrumb mix to lightly coat, then set aside on a plate.
Meanwhile, make the chargrilled vegetables. Preheat the grill to its highest setting. Place 300g trimmed fine asparagus, 1 sliced courgette, 1 sliced red pepper and 1 sliced yellow pepper in a shallow roasting tin, drizzle with 2 tsp olive oil and season well.
Mix thoroughly, then grill for 15 minutes, or until softened and lightly charred, turning occasionally. Squeeze some lemon juice over and scatter with chopped parsley.
heat 1 tsp oil in a frying pan and cook the escalopes on both sides for around 3 minutes each. You may need to do this in batches.
Divide the vegetables between 4 plates. Serve 3 escalopes per person, along with a wedge of lemon.
SNACKS 4 SMARTPOINTS 120g Weight Watchers yoghurt
(2 SmartPoints). 15g raisins (2 SmartPoints).