HOME OPTIONS
Info per serving:
Calories: 308.0
Fat: 1. 9g
Saturated Fat: 0.4g
Protein: 32.2g
Carbohydrate: 42.3g
Baked Potato with Tuna
One small baked potato topped with 3½-oz can of tuna in brine or spring water mixed with some chopped red onion and cucumber and served on a bed of mixed salad leaves.
Egg on Toast
Info per serving:
Calories: 241.0
Fat: 12.9g
Saturated Fat: 3.0g
Protein: 11.8g
Carbohydrate: 19.5g
One slice of rye toast, 2 boiled eggs with sliced broiled tomato and mushrooms brushed with olive oil and sprinkled with mixed herbs.
Tomato Soup
Info per serving:
Calories: 242
Fat: 8.0g
Saturated Fat: 1.0g
Protein: 14.2g
Carbohydrate: 23.0g
A bowl of fresh tomato soup (from the supermarket refrigerated section) topped with 2 tablespoons of cottage cheese, a handful of chopped cucumber and red pepper, and quarter of a chopped ripe avocado.
Beans on Toast
Info per serving:
Calories: 296.0
Fat: 2.8g
Saturated Fat: 0.9g
Protein: 19.9g
Carbohydrate: 51.9g
Two small slices rye bread, toasted, topped with a small can of baked beans (5oz) and ½ a 4oz pot of cottage cheese or a tablespoon of reduced-fat grated hard cheese.
The following lunch recipes serve more than 1 and can easily be broken down. Why not start the Get a Grip plan with a friend or neighbor and take it in turns to do the lunch? Support on your plan can really help your efforts.
Chicken and Corn Soup with Chili
Serves 4
Info per serving:
Calories: 296.0
Fat: 2.8g
Saturated Fat: 0.9g
Protein: 19.9g
Carbohydrate: 51.9g
4 cups chicken stock
2 chicken breasts, skinned and cubed
½-inch piece fresh root ginger, peeled and grated
½ small red chili, seeded and finely chopped (optional)
1 small can corn, drained and rinsed
1 bunch green onions, finely sliced diagonally
2 tablespoons soy sauce
salt and freshly ground black pepper
1 tablespoon fresh chopped cilantro
Put the stock into a large saucepan and bring to a boil. Add the chicken and poach until cooked through – about 5 minutes.
Add the ginger, chili and drained corn. Stir in the onions and simmer for 2 minutes. Season to taste, sprinkle in the cilantro and serve.
Joanna’s top tip: You can get some great “home-made” style soups in the refrigerated section of your local supermarket. There are some very tasty chicken and corn versions – so if you are into convenience – add this to your weekly shopping list.
Roasted Butter Beans with Tomatoes
Serves 4
Info per serving:
Calories: 321.8
Fat: 10.9g
Saturated Fat: 1.3g
Protein: 15.2g
Carbohydrate: 42.1g
2 teaspoons olive oil
2 × 14-oz cans butter beans, drained and rinsed
4 ripe plum tomatoes, quartered
1 tablespoon sun-dried tomato paste
1½ tablespoons balsamic vinegar
good handful of fresh cilantro
salt and freshly ground black pepper
Preheat the oven to 200°C/400°F.
Heat the olive oil in a large roasting pan. Add the beans and tomatoes, stirring to coat them well with the oil. Season them with pepper only. Roast on the top shelf for 10 minutes, giving the pan a little shake halfway through.
Stir the tomato paste and vinegar into the beans and tomatoes and season to taste. Stir the cilantro in gently and serve with a slice of toasted whole-wheat bread or a small baked potato.
PACKED LUNCH OPTIONS
Soup with Bread and Cheese
One small thermos of Immune-boosting or Full of Goodness soup (see page 18 for recipes) with a small whole-wheat roll and 1oz Edam cheese.
Sandwich Options
White Bean and Tuna Salad
Serves 6
Info per serving:
Calories: 314.0
Fat: 6.4g
Saturated Fat: 0.9g
Protein: 32.3g
Carbohydrate: 31.0g
3½ cups fine green beans, topped and tailed and cut small
3 × 14-oz cans cannellini beans, drained and rinsed
1 red onion, finely diced
2 tablespoons wholegrain mustard
6 tablespoons white wine vinegar
1/8 cup olive oil
salt and freshly ground black pepper
good handful flat leaf parsley, roughly chopped
3 × 7-oz cans light meat tuna in brine, well drained
Bag of salad
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