Читать книгу Drop a Size in Two Weeks Flat! plus Collins GEM Calorie Counter Set - Joanna Hall - Страница 55

Info per serving:

Calories: 363.0

Fat: 3.0g

Saturated Fat: 2.2g

Protein: 40.9g

Carbohydrate: 42.5g

Serves 4

2 onions, thinly sliced

1 teaspoon light olive oil

2 tablespoons curry paste

2 cups chicken stock

14oz cooked chicken breast meat, chopped

14-oz can chickpeas, drained

2 × 14-oz cans lentils, drained

Soften the onion in the oil for 4–6 minutes. Stir in the curry paste and cook for 2 minutes.

Add the stock, chicken and chickpeas and stir well. Bring to a boil and cook, uncovered, for about 15 minutes until the chicken is hot and the sauce has reduced and thickened.

Heat the lentils through in the microwave and divide between each plate. Top with the curry and serve.

Quick Zucchini Bolognese

Serves 4

Info per serving:

Calories: 385.0

Fat: 24.5g

Saturated Fat: 9.4g

Protein: 25.6g

Carbohydrate: 19.1g

1 teaspoon olive oil

1 red pepper, seeded, cored and coarsely chopped

1lb lean minced pork

11-oz jar Arrabiata sauce (most supermarkets stock this)

sprinkling of freeze-dried parsley

8 zucchini, sliced lengthways with a potato peeler to make ribbons

Heat the oil in a pan, add the red pepper and cook for 3–4 minutes.

Add the pork and cook, stirring and breaking it up, until it starts to brown. Drain through a sieve to remove excess fat and return to the pan. Pour in the sauce and add two tablespoons of water. Partly cover the pan and cook for 15–20 minutes, stirring occasionally.

Meanwhile, cook the zucchini ribbons in a pan of boiling water for 3–4 minutes until just cooked, and then drain. Divide between the plates and top with the meat sauce.

Red Pesto Chicken with Cucumber Salad

Serves 4

Info per serving:

Calories: 321.3

Fat: 18.4g

Saturated Fat: 6.3g

Protein: 29.6g

Carbohydrate: 8.6g

4 skinned chicken breasts

olive oil

¾ cup low-fat crème fraiche

14-oz can chopped tomatoes

3 tablespoons red pesto (fresh or from a jar)

salt and freshly ground black pepper

fresh basil and black olives (optional)

For the cucumber salad:

½ cucumber, halved lengthways and seeded with a teaspoon

1 spring onion

Mitsukan seasoned rice wine vinegar (from any good supermarket)

Fry the chicken breasts in a little oil until browned. Remove from the frying pan and place in a large saucepan or stove-top casserole dish.

Combine the crème fraiche, tomatoes and pesto, season and pour over the chicken.

Cover the chicken and cook over a low heat for 40 minutes.

Meanwhile, thinly slice the halved cucumber together with the onion and put in a bowl. Pour over 2 tablespoons seasoned rice wine vinegar and mix in well. Leave for 30 minutes to allow the flavors to develop.

Serve the chicken accompanied by the cucumber salad.