Kitabı oku: «The alli Diet Plan: Your Essential Guide to Success with alli», sayfa 7
As recipe
| NUTRITIONAL ANALYSIS PER PORTION | |
| Energy kcal | 315 |
| Protein g | 12 |
| Carbohydrate g | 62 |
| Of which sugars g | 28.9 |
| Fat g | 3.8 |
| Of which saturates g | 2.2 |
| Fibre g | 2.7 |
| Sodium g | Trace |
| Salt g | Trace |
| Portion fruit and veg | 1 |
With 50ml semi-skimmed milk and 1 tsp honey
| NUTRITIONAL ANALYSIS PER PORTION | |
| Energy kcal | 260 |
| Protein g | 10.3 |
| Carbohydrate g | 50.3 |
| Of which sugars g | 17.3 |
| Fat g | 3 |
| Of which saturates g | 1.7 |
| Fibre g | 2.7 |
| Sodium g | Trace |
| Salt g | Trace |
| Portion fruit and veg | 1 |
Grapefruit Salad with Toasted Almonds
Serves: 2 Prep: 10 minutes
220kcal and 11.5g fat per portion
Grapefruit is guaranteed to wake you up! If you can’t face preparing it in the morning, do it the night before and store in the fridge, or use canned grapefruit segments in fruit juice.
1 red grapefruit
1 white or pink grapefruit or 320g can grapefruit in fruit juice, drained
32g (4 level tsp) runny honey
40g toasted almonds
1. Peel the grapefruit using a sharp knife, and then, holding the fruit over a bowl to catch any juice, carefully cut the grapefruit into segments, discarding the inner membranes.
2. Drizzle the honey over the grapefruit and sprinkle over the toasted almonds.
3. Serve at once.
Serving Suggestions: Top with a rounded tbsp of fat-free Greek yogurt: 245kcal and 11.5g fat.
Storage: You can store the fruit in the fridge for 24 hours without the almonds, but it will lose some vitamin C.
| NUTRITIONAL ANALYSIS PER PORTION | |
| Energy kcal | 220 |
| Protein g | 5.6 |
| Carbohydrate g | 24.5 |
| Of which sugars g | 24 |
| Fat g | 11.5 |
| Of which saturates g | 0.9 |
| Fibre g | 3.6 |
| Sodium g | Trace |
| Salt g | Trace |
| Portion fruit and veg | 1 |
Greek Yogurt with Berries and Walnuts
Serves: 1 Prep: 5 minutes
295kcal and 13.9g fat per portion
Fat-free Greek yogurt keeps the saturates as well as the fat down, so you can have healthier unsaturated fat from the nuts. If you use a teaspoon that you have just dipped into boiling water, you will be able to measure the honey fairly easily.
100g mixed berries,1 or more of strawberries,raspberries,blueberries,blackberries
150g pot fat-free Greek yogurt
20g walnuts, chopped
20g (2 tsp) runny honey
1. Prepare the berries by washing and hulling if necessary.
2. Place the yogurt in a bowl, and sprinkle over the berries.
3. Add the chopped nuts, and lastly drizzle over the honey.
4. Serve at once.
Serving Suggestions: Serve with a glass of fruit juice. Nutrition without the walnuts: 160kcal and 0.3g fat.
Storage: Not suitable for storage.
| NUTRITIONAL ANALYSIS PER PORTION | |
| Energy kcal | 295 |
| Protein g | 17.4 |
| Carbohydrate g | 26.9 |
| Of which sugars g | 26.7 |
| Fat g | 13.9 |
| Of which saturates g | 1.3 |
| Fibre g | 4.0 |
| Sodium g | trace |
| Salt g | Trace |
| Portion fruit and veg | 1 |
Ham and Cheese Toastie
Serves: 1 Prep: 5 minutes Cook: 3–4 minutes
380kcal and 11.6g fat per portion
You don’t need lots of butter to make a toastie, especially if you have a sandwich toaster. Using reduced-fat cheese means you can have a larger portion of it, for additional calcium without extra fat.
72g (2 medium slices) granary bread
15g (1 level tbsp) tomato relish
35g slice of premium ham
50g reduced-fat cheddar, sliced
90g (about 6) cherry tomatoes
1. Spread 1 slice of the bread with the relish and top with the ham.
2. Place the sliced cheese on top of the ham and add the second piece of bread.
3. Place in a sandwich toaster and cook until browned, or gently cook in a non-stick frying pan, spraying with a little oil.
4. Serve with the tomatoes.
Serving Suggestions: Try with a bowl of soup for a delicious lunch.
Storage: Not suitable for storage.
| NUTRITIONAL ANALYSIS PER PORTION | |
| Energy kcal | 380 |
| Protein g | 31 |
| Carbohydrate g | 37.5 |
| Of which sugars g | 8.4 |
| Fat g | 11.6 |
| Of which saturates g | 6.1 |
| Fibre g | 2.6 |
| Sodium g | 1.2 |
| Salt g | 3 |
| Portion fruit and veg | 1 |
Poached Egg Muffin with Spinach and Mushrooms
Serves: 1 Prep: 5 minutes Cook: 15 minutes
300kcal and 12.8g fat per portion
At the weekend, why not make yourself brunch with this tasty egg muffin? Add a glass of juice or a smoothie to complete the meal.
1 tsp olive oil
50g mushrooms, sliced
50g baby spinach leaves
1 medium egg
1 English muffin
1 tsp (5g) low-fat (<40% fat) spread
Black pepper and nutmeg to season
1. Heat the oil in a non-stick pan and very gently cook the mushrooms until soft, about 8–10 minutes.
2. Add the spinach, cover and allow it to wilt, then season and remove from the heat.
3. Meanwhile, poach the egg.
4. Halve and toast the muffin and spread one side with the spread.
5. Using a slotted serving spoon, lift the spinach and mushroom from the pan, allowing any cooking liquid to drain off, and place on the ‘unbuttered’ muffin half.
6. Top with the poached egg and use the other muffin half to make a lid.
7. Serve at once.
Serving Suggestions: Served with a 200ml glass of unsweetened orange juice: 370kcal and 12.9g fat.
Storage: Not suitable for storage.
| NUTRITIONAL ANALYSIS PER PORTION | |
| Energy kcal | 300 |
| Protein g | 18.2 |
| Carbohydrate g | 28.2 |
| Of which sugars g | 3.1 |
| Fat g | 12.8 |
| Of which saturates g | 3 |
| Fibre g | 2.9 |
| Sodium g | 0.5 |
| Salt g | 1.3 |
| Portion fruit and veg | 1 |
Scrambled Egg on Toast
Serves: 1 Prep: 5 minutes Cook: 10 minutes
310kcal and 11.7g fat per portion
For those mornings when you have a little time, why not enjoy a cooked breakfast? Using spread that contains 40g fat per 100g (40% fat) helps keep this within your fat targets.
80g baby plum tomatoes, halved
1 medium egg
25ml skimmed milk
Black pepper
10g (2 tsp) 40% fat polyunsaturated spread
72g (2 medium slices) granary bread, toasted
1. Place the tomatoes under a preheated grill.
2. Beat the egg and milk with pepper, and melt 1 teaspoon of the spread in a non-stick pan.
3. Gently cook the scrambled egg, stirring often until it set.
4. Place on top of a piece of ‘unbuttered’ toast. Use the remaining spread on the other piece of toast.
5. Serve with the grilled tomatoes.
Serving Suggestions: Add a glass of fruit juice or a bowl of chopped fresh fruit to complete your breakfast.
Storage: Not suitable for storage.
| NUTRITIONAL ANALYSIS PER PORTION | |
| Energy kcal | 310 |
| Protein g | 15.6 |
| Carbohydrate g | 38 |
| Of which sugars g | 5.9 |
| Fat g | 11.7 |
| Of which saturates g | 3 |
| Fibre g | 5.6 |
| Sodium g | 0.5 |
| Salt g | 1.25 |
| Portion fruit and veg | 1 |
Breakfast Smoothie
Serves: 1 Prep: 5 minutes
160kcal and 1.8g fat per portion
Wake up to this delicious smoothie, which will slip down easily, providing you with calcium, B vitamins and vitamin C in a few tasty gulps.
150g low-fat (<3% fat) plain yogurt
2 passion fruit, seeds scooped into a sieve and juice pressed through
55ml juice of one small freshly squeezed orange
50g (half) a medium banana
1. Place all the ingredients in a blender or food processor and blend until smooth.
2. Serve at once.
Serving Suggestions: Drink straight away to help you wake up!
Storage: Can be stored for 24 hours in the fridge, though may separate.
| NUTRITIONAL ANALYSIS PER PORTION | |
| Energy kcal | 160 |
| Protein g | 8.9 |
| Carbohydrate g | 28.9 |
| Of which sugars g | 27.3 |
| Fat g | 1.8 |
| Of which saturates g | 1.1 |
| Fibre g | 2.0 |
| Sodium g | 0.1 |
| Salt g | 0.2 |
| Portion fruit and veg | 1 |
Soups
Bacon and Sweetcorn Chowder
Serves: 2 Prep: 5 minutes Cook: 30 minutes
320kcal and 13g fat per portion
This really is a meal in itself rather than a soup to preface a meal. It is colourful, tasty and easy, so enjoy!
100g lean back bacon, trimmed of fat and diced
30g (1 large or 2 small) spring onions, chopped
250g potatoes, peeled and diced
150g frozen sweetcorn
300ml water
2 bay leaves
40g (1 rounded tbsp) reduced-fat crème fraîche
1 tsp chopped fresh parsley
Black pepper
1. Heat the bacon in a non-stick saucepan to allow it to brown.
2. After 3–4 minutes add the spring onions and potatoes.
3. Stir in the sweetcorn, water and bay leaves, and bring to the boil.
4. Simmer for 20 minutes or until the potatoes are soft and have started to thicken the chowder.
5. Remove from the heat, and stir in the crème fraîche, parsley and black pepper to taste.
6. Serve at once.
Serving Suggestions: Add a bread roll to complete your meal.
Storage: Not suitable for freezing, but can be stored for up to 2 days in the fridge.
| NUTRITIONAL ANALYSIS PER PORTION | |
| Energy kcal | 320 |
| Protein g | 15.2 |
| Carbohydrate g | 37 |
| Of which sugars g | 3.2 |
| Fat g | 13 |
| Of which saturates g | 5.3 |
| Fibre g | 4.0 |
| Sodium g | 0.5 |
| Salt g | 0.1 |
| Portion fruit and veg | 1 |
Watercress Soup
Serves: 3 Prep: 10 minutes Cook: 20 minutes
110kcal and 4.7g fat per portion
Watercress is an excellent source of beta-carotene, vitamin C and also provides folate. It doesn’t really need to be cooked in this soup, just wilted, which also preserves some of the vitamins.
1 tbsp olive oil
140g (1 medium) leek, finely sliced
200g (1 medium) potato, diced
600ml water
1 tsp reduced-sodium vegetable bouillon
150g watercress, washed and large stalks removed
Black pepper
1. In a large non-stick saucepan heat the oil and sweat the leek for 5 minutes.
2. Add the potato, water and bouillon, and bring to the boil, stirring occasionally.
3. Cover, reduce the heat and simmer for 20 minutes or until the potatoes are tender.
4. Stir in the watercress and remove from the heat to allow the cress to wilt. Season.
5. Blend until smooth.
6. Serve at once.
Serving Suggestions: Serve with a crusty roll and soft cheese.
Storage: Can be stored in the fridge in an airtight container for 2 days. Reheat until piping hot. Can also be frozen.
| NUTRITIONAL ANALYSIS PER PORTION | |
| Energy kcal | 110 |
| Protein g | 3.8 |
| Carbohydrate g | 13.6 |
| Of which sugars g | 2 |
| Fat g | 4.7 |
| Of which saturates g | 0.7 |
| Fibre g | 2.6 |
| Sodium g | 0.1 |
| Salt g | 0.25 |
| Portion fruit and veg | 1 |
