Nutrition

Inspirations Packed Meals in Minutes

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Smoked haddock and wild rice salad 

ready in less than 10 minutes severs 2

ingredients  

  • 260 pack smoked haddock loins
  • 220g pack spiced wild rice salad 
  • 150 babyplum tomatoes halved
  • 2 tbsp fat free natual yogurt
  • 50g baby spinach or baby leaf, rocket, watercress, or mix salad 

nutrition 

  • 1197kj/284kcal
  • 6-7g fat/ 1-3g saturated fat 
  • 27-30g carbs/10-12g sugars 
  • 10-11 fibre/2-3g salt
  • 29-35g proteins/serving

preparation 

  • Poach the haddock in boling water for 8 minutes, drain and brak into flakes
  • Mixed the rice salad with tomatoes and the yogourt stir in the fish serve on a healthy light pitta bread, or brown nutri bread, crakers or spinach leaves.
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Tagliatelle Meatballs

ingredients 

  • Ready less than 20 minutes serve 4
  • 1 tbsp oiive oil
  • 400g pack aberdeen angus meatballs
  • 400g pack cooks ingredients soffritto mix 
  • 1 tsp sweet smoked paprika
  • 400g can chopped tomatoes
  • 500g pack essential fresh wholewheat tagliatelle

nutrition

  • 2048kj/488cal
  • 21g fat/7-8g saturatedfat
  • 39-40gcarb/7-8g sugars
  • 7-8g fibre/1-2g salt
  • 35-40g proteins /serving 

preparation:

  • Heat the oil in a large frying pan and fry the meatballs for 5 minutes until cooked through with no pink meat
  • Add the soffritto mix and fry for 5 minutes 
  • Stir in the paprika and tomatoes and fill the can half full with water and add to thepan, gente boil for 10 minutes
  • Meanwhil, boil the pasta for 4 minutes, drain and serve with the meatballs 
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Omellet bean 

ready 20 minutes serves 2

ingredients 

  • 1tsp olive oil 
  • 1 red peeper, diced
  • 1 bunch mix salad onions, sliced
  • 2 tbsp cooks pibil paste 
  • 400g can mixed bean salad drained and rinsed
  • 4 medium eggs beaten
  • 25g salted tortilla chips roughly crsuhed

nutrition 

  • 2088kj/499kcal
  • 27-30g fat/6g saturated fat
  • 35-40g carbs/10g sugars
  • 8g fibre/2g salt
  • 30-35g proteins/serving 

preparation 

  • Heat the oil in 20cm non-stick frying pan and fry the pepper and onions for 3-5 minutes
  • Add the pibil paste and beans and cook for 1 minute, then season
  • Pour in the eggs and gently cook for 4-5 minutes until nearly set, loosening the edges with a spatula,
  • Place under a preheated grill for 3-4 minutes until set getting golden and allow to cool slightly before removing from the pan
  • Sprinkle with the tortilla chips and serve with salad.
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Cuban Cardio Stew 

Serves: 4

Prepartion: 10 minutes cook 

ingredients:

  • 1tbsp oil
  • 400g stewing steak
  • 1 onion sliced
  • 4 crushed cloves garlic
  • 1-2 tsp Bart
  • 1tsp tomato puree
  • 2x 400g cans chopped tomatoes
  • 1/2x 28g fresh coriander

Preparation: 

  • Heat the oven 170C, Gas level 3, heat the oil in a large flameproof casserole dish. when the oil is very hot, cook the meat in 2 lot, till browned all over them remove from the pan with a slide spoon and set apart. 
  • Reduce the heat down to medium low and cook the onion for 5 minutes with the lid on, keep stirring, add the garlic, cook for few minutes them stir in the bart seasoning.
  • Return the meat to the pan, with the juices and mix into the seasoning to ensure all the meat is cover.
  • Add the tomato puree and tip in the tomatoes with a can full of cold water. 
  • Season well and bring to a simmer
  • Cook in the oven, uncovered fo approximated 1-2h until the meat get soft juice and tender, stirring halfway through
  • Check the seasoning and garnish with chopped fresh corinader and serve with brown rice, couscous or quinoa.
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Chicken wine sauce 

ready less than 25 minutes serves 2

ingredients

  • 250g small carrots 
  • 300g pack chiken 2 breast fillets
  • 200g red wine and shallot sauce 
  • 400g pack mashed sweet potatoes 

nutrition 

  • 1962kj/465cal
  • 11-12g fat/6-8 saturated fat
  • 45-47g carbs/13-15g sugars
  • 7-8g fibre/1-2g salt
  • 40-45g proteins/serving 

preparation 

  • Preheat the oven to 200C, gas level 6, the carrot in boiling water for 4 minutes, drain and add to asmall roasting tin.
  • Add the chicken, shallots and juice sauce. roast for 20-25 minutes until the chicken is cooked throught with no pink meat.
  • Heat the mashed sweet potatoes and serve with the chicken and add mix salad, or quinoa