Breakfast Soft-boiled egg with toast & asparagus soldiers Points: 5
Boil 1 egg (4-5 minutes for soft-boiled). Serve with steamed asparagus and 1 slice wholegrain toast. Have with 1 cup (250ml) skim milk for tea or coffee.
Lunch Tuna sandwich. Points: 7
Sandwich a handful of baby spinach, 1 can tuna in springwater (drained and flaked), 6 sliced black olives, 1 sliced hard-boiled egg, 1 sliced tomato and ½ sliced cucumber between 2 slices of wholegrain bread.
Dinner Butter chicken (pictured) Points: 6
Heat ½ tsp olive oil in a saucepan over medium heat. Cook ¼ onion, 1 clove crushed garlic and a 1cm piece grated ginger, stirring, for 3 minutes or until soft. Add 100g skinless chicken breast and cook, stirring, for 1 minute. Add ½ tsp garam masala, ¼ tsp cumin, ¼ tsp coriander and pinch of chilli flakes and cook, stirring, for one minute or until the chicken is well coated in spice. Add ½ cup passata and 150g diced pumpkin. Bring to the boil. Reduce heat and simmer, covered, for 15 minutes. Stir in 15ml reduced-fat evaporated milk. Serve with ½ cup cooked rice (white or brown), wilted spinach and boiled green peas.
• Mango – 0 points • 10 almonds – 2 points • 1 cup (250ml) of skim milk
for tea or coffee – 3 points = 23 Smartpoints