But­ter chicken

NW - - Body Blitz -

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.

Snacks

• Mango – 0 points • 10 al­monds – 2 points • 1 cup (250ml) of skim milk

for tea or cof­fee – 3 points = 23 Smart­points

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