WEDNESDAY

BREAKFAST

PORTOBELLO ‘TOAST’ WITH WILTED SPINACH AND CHICKPEAS

150 calories, serves 1

2 Portobello mushrooms Drizzle olive oil 2 handfuls spinach Pinch nutmeg 2 tbsp tinned chickpeas, drained and rinsed

Pinch paprika

Turn the grill to high. Place the mushrooms on a baking tray, drizzle with the oil and season with a pinch of salt and plenty of black pepper. Grill for three minutes.

Meanwhile, place the spinach in a small pan with a splash of water and cook it on a medium heat until it has wilted. Drain and sprinkle with the nutmeg.

Place the chickpeas in a bowl, sprinkle with the paprika and roughly mash with a fork. Divide the spinach and chickpeas between the two mushrooms.

LUNCH

CHICKEN AND ASPARAGUS SALAD

70 calories, serves

2 skinless chicken breasts 1 bundle asparagus (about 200g), tough ends snapped off and discarded

1 red pepper, deseeded and thinly sliced Olive oil, for drizzling Salt and black pepper 2 tbsp plain yoghurt 1 tbsp sour cream 1 tbsp white wine vinegar ½ garlic clove, crushed 1 tbsp chopped dill 120g bag mixed salad leaves 2 tbsp pine nuts, toasted

Preheat the oven to 220c. Arrange the chicken, asparagus and red

pepper in a large, shallow roasting tin and drizzle with olive oil. Season well and then roast in the oven for 20 minutes, stirring halfway through, or until the chicken is cooked through and the vegetables are tender and starting to caramelise.

in a bowl, whisk together yoghurt, sour cream, vinegar, garlic and dill to make a dressing. Season to taste. Divide the salad leaves between two plates, then scatter with the pine nuts and arrange the chicken and vegetables on top. Serve with the dressing.

DINNER

BRAISED COD WITH LETTUCE AND PEAS 440 calories, serves 1

100g frozen peas 1 little gem lettuce, shredded 1 tbsp olive oil 140g boneless cod or white fish fillet Salt and freshly ground black pepper 2 spring onions, thickly sliced 1 tbsp creme fraiche Juice of ½ lemon Place the peas in a pan of boiling water and cook for five minutes.

add the lettuce and cook for two minutes more.

Drain well using a colander then place the colander on top of the empty pan and put back on the heat for a minute; this allows the peas and lettuce to steam for a while to remove excess water.

Heat the olive oil in a large pan. Season the cod well and cook over a medium heat with the spring onions for three to four minutes each side.

add the lettuce, peas, creme fraiche and lemon juice to the pan and gently heat through for a further two minutes.