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Healthy Eating Meal Ideas

Recipes&

Healthy Eating Meal Ideas & Recipes |

The Shaw Academy - Diploma in Personal Nutrition

Preface

Following a healthy balanced diet and lifestyle are fundamental in our lives to reduce our risk of illnesses and diseases.

Many people lead busy and hectic lives with limited time to cook, develop and prepare healthy and nutritious meals.

This meal idea and recipe book has been designed to facilitate you in making healthy meal choices that are simple to prepare.

We have done the maths and calculated the nutritional content of each meal which is shown per serving below each recipe. We have also altered recipes to make them healthier; that is lowering the fat and salt content where possible.

All meals are suitable for freezing.

Fast food and take-aways play a huge part in our diets which are known to be high in fat, salt and calories. We have taken some common conveni-ence foods and provided you with homemade healthier versions. Desserts and puddings are not necessary on a regular basis and should only be consumed on a less frequent basis (no more than once weekly).

If you are following one of the 7 day meal plans (1500kcal, 1750kcal, 200kcal), all recipes for the meal ideas will be found here.

Breakfast

Soups

Salads

Light Meals

Main Meals

Take-Aways(Healthier Option)

Desserts&

Puddings



French Toast with Fruit & Nuts 4

Hot Fruit & Yoghurt 5

Oat Surprise 6

Homemade Fruit Granola 7

Vegetable 8

Chunky Chicken & Sweetcorn 9

Tomato 10

Carrot 11

Super Hearty Soup 12

Salmon & Couscous Salad 13

Tuna Rice Salad 14

Chickpea & Roasted Pepper Salad 15

Ham & Beetroot Salad 16

Pasta on a bed of Lettuce 17

Winter Warmer Salad 18

Simple Veggie Melts 19

Chicken Wraps 20

Tortilla Cheese Turnover 21

Quick Pitta Pizzas 22

Spaghetti Bolognese 23

Shepherd’s Pie 24

Turkey & Vegetable Savoury Rice 25

Fish Pie 26

Mushroom Risotto 27

Pork & Bean Casserole 28

Turkey Stir-Fry 29

Lamb Meatballs 30

Chicken & Potato Mediterranean Bake 31

Chilli Con Carne 32

Sunday Roast 33

Beef Curry 34

Chicken Korma Healthy Style 35

Oven Baked Fish & Chips 36

Super Healthy Pizza 37

Pasta Carbonara 38

Sweet & Sour Chicken 39

Chunky Fish Fingers with Potato Wedges 40

Vegetable Curry 41

Apple & Raspberry Tart 42

Chocolate & Berry Mousse Pots 43

Spiced Roasted Apples & Blackberries 44

Strawberry Cheesecakes 46

54


Energy (kcal) 400

Carbohydrates (g) 20

Sugar (g) 18

Protein (g) 8

Total Fat (g) 3

Saturated Fat (g) 1

Salt (g) 0.8

Fibre (g) 5

Nutritional

Content Per Serving

Prep 5 mins Cook 10 mins Serves 1

Ingredients

Methods

2 medium slices granary bread

1 medium banana

1 egg, beaten

150ml low fat milk

100g frozen mixed berries, thawed

2 tablespoon ground almonds

1 teaspoon cinnamon

Beat eggs and milk together

Pour over bread, ensuring to coat both sides and leave for 2 to 3 minutes

Heat the oil in the pan and fry bread on both sides until golden brown

Chop the banana onto the French toast and top with berries

Sprinkle the almonds and cinnamon over the toast and serve

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Breakfast


French Toast with Fruit & Nuts


Energy (kcal) 524

Carbohydrates (g) 55.5

Sugar (g) 48

Protein (g) 11

Total Fat (g) 2

Saturated Fat (g) 0.2

Salt (g) 0.5

Fibre (g) 9

Nutritional

Content Per Serving


Ingredients

Methods

30g sultanas

2 pears; peeled, halved, cored

200ml unsweetened apple juice

1 teaspoon ground mixed spice

2 oranges; peeled & sliced

4 slices fruit bread

4 tablespoons low fat Greek yoghurt

Place pears, spice, sultanas and apple juice into a saucepan and gently cook for 10 minutes.

Remove the pears and add the oranges. Cook for 5 minutes

Toast the 4 slices of fruit bread

ivide bread into 2 portions and split the mixture and pears between both

Top each serving with 2 tablespoons yoghurt

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5

Breakfast


Hot Fruit & Yoghurt


Energy (kcal) 400


Sugar (g) 37

Protein (g) 12

Total Fat (g) 5

Saturated Fat (g) 4

Salt (g) 0.22

Fibre (g) 10

Nutritional

Content Per Serving

Prep 10 mins Cook none Serves 4

Ingredients

Methods

50g dried cranberries

50g dried apricots, chopped

50g sultanas

400ml unsweetened apple juice

200g low fat natural yoghurt

100g frozen blueberries, thawed

100g frozen raspberries, thawed

In a bowl, mix oats, cranberries, apricots, sultanas and apple juice.

Stir well and leave to soak overnight

In the morning, divide mixture into 4 bowls. Spoon 2 tablespoons yoghurt over each portion

Sprinkle frozen berries over and serve

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Breakfast


Oat Surprise


Energy (kcal) 371


Sugar (g) 23

Protein (g) 16

Total Fat (g) 14

Saturated Fat (g) 3

Salt (g) 0.3

Fibre (g) 5

Nutritional

Content Per Serving


Ingredients

Methods

20g sesame seeds

50g dried blueberries50g dried cranberries50g dried cherries400g jumbo rolled oats100g mixed nuts, chopped150ml low fat milk2 tablespoons low fat yoghurt

Preheat oven to gas mark 5 (190 degrees Celsius)Grease a baking tray with oilMix in a large bowl the seeds, fruit, nuts and oats.Tip onto baking tray and spread evenlyBake on oven for 15 minutes. Cool and stir in fruitPlace in a storage jar (can keep for 1 month)Serve with low fat milk and yoghurt

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Breakfast


Homemade Fruit Granola


Energy (kcal) 200


Sugar (g) 12

Protein (g) 4.4

Total Fat (g) 1.5


Salt (g) 0.6

Fibre (g) 7

Nutritional

Content Per Serving


Ingredients

Methods

1 teaspoon of vegetable oil

1 medium onion, chopped

2 carrots, chopped

1 leek, sliced

2 celery sticks, sliced

400g chopped tomatoes

1Litre reduced salt vegetable/chicken stock

1 teaspoon tomato puree

50g green beans, sliced

Heat the oil in a large saucepan. Add onion, carrots, leek and celery and fry gently for 3-4 minutes.Add tomatoes, stock, tomato puree, beans and frozen peas.Bring to the boil and add the pasta, herbs and pepper.Lower the heat and simmer for 15 minutes or until pasta is cooked. Make sure to stir frequently to make sure the pasta does not stick.Serve with a slice of wholegrain bread.

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Soups


Vegetable Soup


Energy (kcal) 244


Sugar (g) 8

Protein (g) 13

Total Fat (g) 6

Saturated Fat (g) 2

Salt (g) 0.4

Fibre (g) 2

Nutritional

Content Per Serving


Ingredients

Methods

15g Olive Oil

250g potatoes, chopped into chunks600ml reduced salt vegetable/chicken stock100g Sweetcorn100g cooked chicken, chopped300ml semi-skimmed milk

2 tablespoons fresh parsley, chopped1 pinch of ground black pepper

Fry onions in oil for 2-3 minutes until softened.

Add potatoes and stock. Bring to the boil, then simmer, part covered for 20 minutes.

Add sweetcorn, chicken and milk and cook gently for 3-4 minutes, stirring often

Add parsley and cook for another few moments.

Season with ground black pepper and serve with a slice of wholegrain bread.

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6

Soups


Chunky Chicken & Sweetcorn Soup


Energy (kcal) 210


Sugar (g) 13

Protein (g) 4.4

Total Fat (g) 1.5


Salt (g) 0.7

Fibre (g) 8

Nutritional

Content Per Serving


Ingredients

Methods

1-1.25kg ripe tomatoes, chopped

1 medium , chopped

1 small carrot, chopped

1 celery stick, chopped

1 tablespoon olive oil

2 reaspoons of tomato purée

1 pinch of sugar

2 bay leaves

2 pints/950ml reduced salt vegetable stock

Heat the pan with the oil. Fry the onion, carrot and celery.

Chop tomatoes and add to the pan. Stir continuously to prevent sticking.

Add the sugar, bay leaves and tomato puree to the mixture.

Add the stock and bring to the boil.

Simmer for 20-25 minutes.

Using a hand blender, puree the soup.

Reheat and serve with a slice of wholegrain bread.

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Soups


Tomato Soup


Energy (kcal) 205


Sugar (g) 17.5

Protein (g) 5.7

Total Fat (g) 3


Salt (g) 1.1

Fibre (g) 7

Nutritional

Content Per Serving


Ingredients

Methods

1 large onion chopped

8 carrots (or 500g), chopped

1.2 litres reduced salt vegetable/chicken stock

100g lower fat soft cheese

1 pinch ground black pepper

Place onion, carrots and stock into a large saucepan.

Bring to the boil, then simmer for 20-25 minutes; partially covered.

Blend the soup to a puree using a hand blender or food processor.

Add soft cheese and blend.

Reheat and serve with a slice of wholegrain bread.

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Breakfast


Carrot Soup


Energy (kcal) 271


Sugar (g) 18

Protein (g) 12

Total Fat (g) 4

Saturated Fat (g) 2

Salt (g) 0.7

Fibre (g) 7

Nutritional

Content Per Serving


Ingredients

Methods

1 large onion chopped

1 large carrot, chopped

1 red pepper, chopped & deseeded

50g dried lentils

1 teaspoon ground ginger

Pinch black pepper

900ml low salt vegetable stock

4 tablespoons low fat natural yoghurt

2 teaspoons fresh chive

Place onion, carrots, red pepper, lentils, ginger and stock into a large saucepan.

Bring to the boil, then simmer for 20-25 minutes; partially covered.

Blend the soup to a puree using a hand blender or food processor.

Reheat. Divide into 4 bowls and add 2 tablespoons yoghurt to each. Sprinkle with

chives and serve

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Breakfast


Super Hearty Soup


Energy (kcal) 320


Sugar (g) 14

Protein (g) 30

Total Fat (g) 10

Saturated Fat (g) 4

Salt (g) 0.88

Fibre (g) 2

Nutritional

Content Per Serving


Ingredients

Methods

100g couscous 1 tablespoon olive oil

200g sprouting broccoli , roughly shredded1 lemon, juiced Seeds from half a pomegranate 1 handful pumpkin seeds 2 handfuls watercress

Heat water in a tier steamer. Season the couscous, then toss with 1 teaspoon oil. Pour boiling water over the couscous so it covers it by 1cm, and set aside. When the water in the steamer comes to the boil, tip the broccoli into the water, then lay the salmon in the tier above.Cook for 3 minutes until the salmon is cooked and the broccoli tender. Drain the broccoli and run it under cold water to cool. Mix together the remaining oil and lemon juice. Toss the broccoli, pomegranate seeds and pumpkin seeds through the couscous with the lemon dressing. Roughly chop the watercress and toss through the couscous.Serve with the salmon, lemon wedges for squeezing over and extra olive oil for drizzling, if you like.

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To Serve ½ tablespoon olive oil Lemon wedges

Salads


Salmon & Couscous Salad


Energy (kcal) 282


Sugar (g) 5

Protein (g) 14

Total Fat (g) 4


Salt (g) 0.22

Fibre (g) 4

Nutritional

Content Per Serving


Ingredients

Methods

900g/2lb cold cooked brown rice 400g tuna in springwater 200g frozen petits pois, defrosted 2 red peppers, peeled deseeded & diced 3 tomatoes ,chopped into small chunks

large handful stoned green olives , roughly chopped3 tablespoon extra light mayonnaise 1 lemon, juiced1 tablespoons olive oil

Break up the cooked rice in a large mixing bowl.

Mix in the peas, peppers, tomatoes, spring onions, parsley and olives.

Stir through the mayonnaise, lemon juice and olive oil and season to taste.

e-hold serve themselves whenever they are hungry.

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Salads


Tuna Rice Salad


Energy (kcal) 310


Sugar (g) 6

Protein (g) 12

Total Fat (g) 16


Salt (g) 1.3

Fibre (g) 8

Nutritional

Content Per Serving


Ingredients

Methods

400g can chickpeas 4-5 red pepper, roasted 4 tablespoons chopped mint 4 tablespoons chopped parsley 4 spring onions , chopped 2 tablespoons lemon juice 2 tablespoons olive oil

Chop peppers into halves and remove the seeds.

Roast the peppers under a hot grill or griddle pan. Once blackened all over, place in a

nice and soft). Allow to cool and peel away the skins.

Rinse and drain the chickpeas, then pat dry with kitchen paper.

Tip onto a plate and crush roughly with a fork. Drain the peppers and then roughly chop.

Mix the mashed chickpeas and peppers with the remaining ingredients, plus some seasoning.

Serve in one big bowl or four small ones so everyone has their own portion.

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Salads


Chickpea & Roasted Pepper Salad


Energy (kcal) 300


Sugar (g) 26

Protein (g) 32

Total Fat (g) 8


Salt (g) 1.3

Fibre (g) 10

Nutritional

Content Per Serving


Ingredients

Methods

100g frozen peas 175g beetroot 2 spring onions , thinly sliced 2 tablespoons Low Fat Greek yogurt 2 teaspoons horseradish sauce 1/2 iceberg lettuce , shredded 100g wafer-thin sliced ham

Pour boiling water over the peas and leave for 2 minutes, then drain well.

Chop the beetroot into cubes.

Tip the peas, beetroot and spring onions into a bowl and mix well.

Mix the yogurt and horseradish, then add about 1 tablespoon boiling water to make a pouring sauce.

Pile the lettuce into bowls, then spoon over the beetroot mix.

Thinly drizzle the dressing over the salad and top with ham.

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Salads


Ham & Beetroot Salad


Energy (kcal) 330


Sugar (g) 22

Protein (g) 10

Total Fat (g) 9

Saturated Fat (g) 3

Salt (g) 1.5

Fibre (g) 2

Nutritional

Content Per Serving


Ingredients

Methods

200g dried pasta (cook as per instructions)2 tomatoes, chopped½ cucumber, chopped3 tablespoons low fat yoghurt2 tablespoons reduced fat mayonnaise1 tablespoon sultanas6 lettuce leaves3 spring onions, sliced75g low fat cheddar cheese, cubed

In a bowl, mix yoghurt and mayonnaise together. Add tomatoes, cucumber and sultanas and mix together

Add cooled pasta to the mixture

Place 3 lettuce leaves on each place and divide the pasta mixture between 2

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6

Salads


Pasta Salad on a bed of Lettuce


Energy (kcal) 430


Sugar (g) 8.3

Protein (g) 5

Total Fat (g) 3.6


Salt (g) 0.2

Fibre (g) 6

Nutritional

Content Per Serving


Ingredients

Methods

800g salad potatoes, sliced

4 tablespoons pine nutsGround black pepper300g steamed long stemmed broccoli1 small red onion, peeled and sliced

Preheat oven to gas mark 6 (200 degrees Celsius)

Place potatoes, broccoli and onion in a baking tray, drizzle with oil and cook for 25 minutes

Five minutes before cooking complete, add pine nuts

Serve immediately

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Salads


Winter Warmer Salad


Energy (kcal) 400


Sugar (g) 16

Protein (g) 22

Total Fat (g) 10

Saturated Fat (g) 4

Salt (g) 1.2

Fibre (g) 9

Nutritional

Content Per Serving


Ingredients

Methods

4 slices wholegrain bread1 handful mixed salad leaves1 red pepper; halved and sliced1 yellow pepper, halved and sliced2 teaspoons olive oil125g mozzarella cheese, sliced

1 red onion, chopped

Arrange peppers and onion on baking tray and place under a preheated grill for 6 to 8 minutes

Toast bread, split peppers and onion between the bread.

Arrange cheese on top and place under the grill for 2 minutes

Serve with mixed salad leaves

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Light Meals


Simple Veggie Melts


Energy (kcal) 295


Sugar (g) 6

Protein (g) 22

Total Fat (g) 6

Saturated Fat (g) 3

Salt (g) 0.9

Fibre (g) 2

Nutritional

Content Per Serving


Ingredients

Methods

4 tablespoons low fat soft cheese4 tablespoons low-fat natural yoghurt120g skinless chicken breasts chopped100g sweetcorn¼ cucumber1 pinch ground black pepper2 handfuls lettuce leaves

Put the soft cheese and yoghurt in a bowl and mix together until smooth.

Add the chicken, sweetcorn and cucumber. Season with some pepper, then mix well.

Spread an equal amount over each wrap, then top with the lettuce.

Rserve.

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Light Meals


Chicken Wraps


Energy (kcal) 290


Sugar (g) 3

Protein (g) 10

Total Fat (g) 13

Saturated Fat (g) 5

Salt (g) 0.7

Fibre (g) 3

Nutritional

Content Per Serving


Ingredients

Methods

1 small avocado peeled & chopped

1 squeeze of a lemon 1 pinch ground black pepper1 teaspoon olive oil

75g reduced fat mature Cheddar cheese grated

Make the salsa by mixing together the tomatoes, avocado and spring onions. Add a

squeeze of lemon juice, then season the mixture with some pepper.

Grease a non-stick frying pan. Place the pan over a medium-high heat.

Add a tortilla to the pan and sprinkle one quarter of the cheese over the top. Heat for

a few moments until the cheese starts to melt, then sprinkle about 2 tablespoons of

the salsa onto one half of the tortilla.

Fold in half and cook for another few seconds to warm through.

Slide the cooked tortilla onto a serving plate and cut in half.

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Light Meals


Tortilla Cheese Turnover


Energy (kcal) 220


Sugar (g) 5

Protein (g) 15

Total Fat (g) 4

Saturated Fat (g) 1

Salt (g) 0.9

Fibre (g) 5

Nutritional

Content Per Serving


Ingredients

Methods

4 wholemeal pitta breads4 tablespoons tomato puree1 handful mushrooms sliced4 tomatoes thinly sliced125g light mozzarella cheese sliced2 teaspoons dried mixed herbs1 pinch ground black pepper

Preheat the oven to 190°C, gas mark 5. Place the pitta breads on a baking sheet.

Spread 1 teaspoon of tomato puree onto each pitta, top with the mushrooms, sliced tomatoes and cheese.

Sprinkle with the mixed herbs and season with black pepper.

Bake for 10-12 minutes, or until the cheese is melted

Serve with salad.

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Light Meals


Quick Pitta Pizzas


Energy (kcal) 430


Sugar (g) 15

Protein (g) 30

Total Fat (g) 5.4


Salt (g) 0.3

Fibre (g) 6

Nutritional

Content Per Serving


Ingredients

Methods

300g extra lean minced beef

400g chopped tomatoes2 teaspoons tomato puree2 teaspoons dried mixed herbs1 red pepper deseeded and chopped3 handfuls mushrooms (cup or button) sliced

1 courgette chopped150ml reduced salt vegetable or chicken stock300g dried spaghetti1 pinch ground black pepper

Heat a large saucepan and add the minced beef, a handful at a time, cooking it until browned.

Add the onion and cook for another 2-3 minutes. Add the remaining ingredients.

Bring to the boil, then lower the heat and simmer gently for 15-20 minutes.

When the sauce has been cooking for 10 minutes, start to cook the spaghetti. Bring a large saucepan of water to the boil, add the spaghetti and bring back to the boil. Stir well and cook for about 8-10 minutes, until tender.

Season the bolognese sauce with pepper and spaghetti.

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Light Meals


Spaghetti Bolognese


Energy (kcal) 360


Sugar (g) 5

Protein (g) 26

Total Fat (g) 7

Saturated Fat (g) 2

Salt (g) 0.8

Fibre (g) 5

Nutritional

Content Per Serving


Ingredients

Methods

1kg potato chopped into chunks350g extra lean minced beef

100g green beans chopped1 tsp dried mixed herbs1 pinch ground black pepper50g sweetcorn4 teaspoons reduced salt gravy granules

Cook the potatoes for about 20 minutes.Heat a large saucepan, add the minced beef, cooking until browned.Stir in the onion, carrot, courgette, green beans and mixed herbs. Add 450 ml water and bring to the boil.Simmer without a lid for 20 minutes.Preheat the grill and warm a large baking dish under it for 1-2 minutes. Drain and mash the potatoes, seasoning with pepper.Add the sweetcorn to the mince mixture, then sprinkle in the gravy granules, stirring until thickened.Tip into the baking dish. Spoon the mash on top, spreading it out to cover the mince, then grill until browned. Serve at once.

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Light Meals


Shepherds Pie


Energy (kcal) 450


Sugar (g) 10

Protein (g) 30

Total Fat (g) 3.5


Salt (g) 0.5

Fibre (g) 4

Nutritional

Content Per Serving


Ingredients

Methods

450g turkey breast, diced

100g mushrooms, sliced

1 tomato, chopped

1 teaspoon curry powder

300ml low salt vegetable stock

100g sweetcorn

100g frozen peas

240g long grain white rice

Heat oil in pan Add onions and cook for 2 minutes

Add mushrooms, cook for 2 minutes

Stir in rice, add stock, peas, sweetcorn and curry powder. Bring to boil and simmer for 20 minutes. Add water as and when necessary

Serve and sprinkle tomatoes on top

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Light Meals


Turkey & Vegetable Savoury Rice


Energy (kcal) 320


Sugar (g) 7

Protein (g) 26

Total Fat (g) 6

Saturated Fat (g) 2

Salt (g) 0.5

Fibre (g) 4

Nutritional

Content Per Serving


Ingredients

Methods

700g potatoes peeled and diced425ml semi-skimmed fat milk25g low-fat spread

2 tablespoons fresh parsley chopped100g frozen peas1 pinch ground black pepper300g cod/whiting, skinned and cut into chunks25g reduced fat mature Cheddar cheese grated

Preheat the oven to 200°C, fan 180°C, gas mark 6.Boil the potatoes for 15-20 minutes, drain and mash with 2 tablespoons of the milk.Puover a medium heat, stirring continuously with wooden spoon until the sauce bub-bles and thickens. Stir in the parsley, add the peas and season with pepper.Plmashed potato.Sprinkle the cheese evenly over the surface.Bake in the centre of the oven for 25-30 minutes, until the top is golden brown. Serve with steamed or boiled broccoli.

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Light Meals


Fish Pie


Energy (kcal) 310


Sugar (g) 1

Protein (g) 8

Total Fat (g) 2


Salt (g) 0.7

Fibre (g) 2

Nutritional

Content Per Serving


Ingredients

Methods

1 teaspoon olive oil5 spring onions trimmed & chopped300g risotto rice1 garlic clove crushed3 handfuls mushrooms sliced900ml reduced salt vegetable or chicken stock75g frozen peas defrosted1 pinch ground black pepper

Heat the oil in a large saucepan and cook the spring onions over a medium-high heat for a few seconds. Add the rice and fry over a low heat for about 1 minute, stirring all the time, until it looks glossy but not brown.Add the garlic and mushrooms, then pour in about half the hot stock and stir well. Cook over a medium heat for 20-25 minutes, stirring often and slowly adding the remaining stock a little at a time, until the rice has soaked up all the liquid.Check that the rice is tender, it should have creamy texture.Add the peas, stirring gently to mix them in. Cook for another 1-2 minutes. Season and serve.

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Light Meals


Mushroom Risotto


Energy (kcal) 510


Sugar (g) 716.7

Protein (g) 39

Total Fat (g) 11

Saturated Fat (g) 4

Salt (g) 1.5

Fibre (g) 14

Nutritional

Content Per Serving


Ingredients

Methods

450g pork, diced1 onion, chopped1 clove garlic, crushed2 carrots, sliced

1 apple; peeled, cored and chopped400g chopped tomatoes2 tins mixed beans in water, drained2 teaspoons tomato puree2 teaspoons dried mixed herbs1 teaspoon Worcestershire sauce300ml low salt vegetable stock240g wholegrain brown rice

Preheat oven to gas mark 4 (180 degrees Celsius)Heat oil in pan and cook pork for 3 to 4 minutes until brownedAdd garlic, onion, apple and carrot and cook for 2 minutesAdd beans, tomatoes, puree, stock herbs and Worcestershire sauceBring to the boil and simmer for 90 to 120 minutes15 minutes before serving, cook wholegrain rice. Serve

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Light Meals


Pork & Bean Casserole


Energy (kcal) 300


Sugar (g) 7

Protein (g) 25

Total Fat (g) 7

Saturated Fat (g) 2

Salt (g) 0.3

Fibre (g) 3

Nutritional

Content Per Serving


Ingredients

Methods

125g medium egg noodles1 small orange just the juice

1 tablespoon vegetable oil350g skinless turkey breast strips5 spring onions thinly sliced2 celery sticks thinly sliced1 peppers, any colour deseeded & sliced1 tablespoon reduced salt soy sauce1 carrot cut into thin strips1 handful mushrooms (cup or button) sliced1 pinch ground black pepper

Put the noodles into a heatproof bowl and cover with boiling water. Soak for 6 minutes.

Heat the oil in a wok. Add the turkey and stir-fry briskly for 3-4 minutes.

Add the spring onions, pepper, carrot, celery and mushrooms. Stir-fry over a high heat for another 3-4 minutes.

Give the orange juice mixture a good stir, then add it to the stir-fry and cook for a few moments until thickened. Drain the noodles well, then add them to the turkey mix-ture. Serve.

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Light Meals


Turkey Stir-Fry


Energy (kcal) 480


Sugar (g) 9

Protein (g) 28

Total Fat (g) 10

Saturated Fat (g) 2

Salt (g) 1.5

Fibre (g) 4

Nutritional

Content Per Serving


Ingredients

Methods

400g lean lamb mince

1 medium onion, chopped

350g brown pasta

2 garlic cloves, crushed

400g chopped tomatoes

2 tablespoons tomato puree

2 teaspoons dried mixed herbs

200g mushrooms, sliced

1 yellow pepper, chopped

In a large bowl, mix the mince with ½ the onion and garlic. Shape into balls

Heat oil in pan and brown the meatballs. Remove and leave to one side

Add onion and garlic to the pan and cook for 3 minutes

Add tomatoes, puree, herbs, mushrooms, pepper and 150ml to the pan. Bring to the bowl and simmer for 30 minutes. Return meatballs before simmering

15 minutes before the dish is served, cook the rice. Serve

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Light Meals


Lamb Meatballs


Energy (kcal) 510


Sugar (g) 3.5

Protein (g) 21

Total Fat (g) 16.5


Salt (g) 0.2

Fibre (g) 5

Nutritional

Content Per Serving


Ingredients

Methods

400g chicken breast, diced800g new potatoes, thickly sliced1 courgette, sliced1 aubergine, sliced1 yellow pepper, sliced1 red pepper, sliced2 teaspoons red pesto

50g pine nuts, chopped200ml low fat milk80g grated low fat cheddar

Preheat oven to gas mark 6 (200 degrees Celsius)

Place potatoes, chopped vegetables and pine nuts into a casserole dish

Bake for 20 minutes

Remove and add pesto. Bake for a further 5 to 10 minutes and serve

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Light Meals


Chicken & Potato Mediterranean Bake


Energy (kcal) 490


Sugar (g) 12

Protein (g) 30

Total Fat (g) 5


Salt (g) 0.9

Fibre (g) 7

Nutritional

Content Per Serving


Ingredients

Methods

300g extra lean minced beef

400g chopped tomatoes2 teaspoons tomato puree2 teaspoons chilli powder1 teaspoon ground cumin1 red pepper deseeded and chopped2 handfuls mushrooms sliced410g red kidney beans in water drained150ml reduced salt vegetable or chicken stock300g brown rice1 pinch ground black pepper

Heat a large saucepan and add the minced beef, a handful at a time, cooking it until browned. Add the onion and garlic and cook for another 2-3 minutes.Add the chopped tomatoes, tomato puree, spices, red pepper, mushrooms, kidney beans and stock.Bring to the boil, then lower the heat and simmer gently for between 15-20 minutes. Cook the rice per instructions. Season the chilli with pepper and serve with boiled rice.

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Light Meals


Chilli Con Carne


Energy (kcal) 525


Sugar (g) 14

Protein (g) 52

Total Fat (g) 15.5

Saturated Fat (g) 5

Salt (g) 0.5

Fibre (g) 11

Nutritional

Content Per Serving


Ingredients

Methods

1 whole 2kg chicken1.2kg potatoes peeled and quartered1 tablespoon olive oil4 carrots sliced2 leeks sliced½ savoy cabbage150g frozen peas4 teaspoon reduced salt gravy granules

Preheat the oven to 190°C, fan 170°C, gas mark 5.Put the chicken into a large roasting tin and roast in the centre of the oven for 1 ½ hours.Put the potatoes into a separate roasting tin and add the oil. Toss to coat, then roast for 1 hour, turning after 30 minutes.Cook the vegetables when the chicken is almost done. Check that the chicken is completely cooked by piercing the thickest part of the leg with a sharp knife or skewer - the juices should run clear. Make the gravy according to pack instructions.Serve 150g chicken per portion, without skin. Serve with the roast potatoes, vegeta-bles and gravy.

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Light Meals


Sunday Roast


Energy (kcal) 520


Sugar (g) 23

Protein (g) 31

Total Fat (g) 6

Saturated Fat (g) 2

Salt (g) 0.7

Fibre (g) 6

Nutritional

Content Per Serving


Ingredients

Methods

400g lean steak, diced

2 carrots, chopped

2 onions, diced

2 garlic cloves, crushed

1 yellow or red pepper, sliced

2 tablespoons curry powder

2 cans chopped tomatoes

2 tablespoons tomato puree

2 tablespoons mango chutney

240g wholegrain brown rice

Place the steak into a pan and cook until brown. Add onion, carrot, garlic and pep-pers and cook for 3 to 4 minutes

Add curry powder and stir well.

Add tinned tomatoes, tomato puree and chutney. Bring to the boil, then simmer for 90 minutes

Place rice in boiling water 15 minutes before serving

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Light Meals


Beef Curry


Energy (kcal) 376


Sugar (g) 23

Protein (g) 40

Total Fat (g) 11

Saturated Fat (g) 1

Salt (g) 1.1

Fibre (g) 3

Nutritional

Content Per Serving


Ingredients

Methods

1 onion , chopped 2 garlic cloves , chopped thumb-sized piece ginger , chopped 4 tablespoons korma paste 4 skinless, boneless chicken breasts 50g ground almonds4 tablespoons sultanas 400ml chicken stock 150g pot 0% fat Greek yogurt small bunch coriander , chopped

Put the onion, garlic and ginger in a food processor and whizz to a paste. Tip the paste into a large high-sided frying pan with 3 tablespoons water and cook for 5 minutes. Add the korma paste and cook for a further 2 minutes until aromatic. Stir the chicken into the sauce, then add the ground almonds, sultanas. Give everything a good mix, then cover and simmer for 10 minutes or until the chick-en is cooked through. Remove the pan from the heat, stir in the yogurt and some seasoning and scatter over the coriander. Serve with brown basmati rice (3-4 tablespoons per serving).

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Take-Aways


Chicken Korma (Healthy Style)


Energy (kcal) 336


Sugar (g) 3

Protein (g) 32

Total Fat (g) 7

Saturated Fat (g) 1

Salt (g) 0.5

Fibre (g) 4

Nutritional

Content Per Serving


Ingredients

Methods

880g potato, scrubbed and cut into chips 2 tablespoons olive oil 50g fresh breadcrumbs 1 lemon zest

200g cherry tomato

Heat oven to 220C/200C fan/gas 7. Pat chips dry on kitchen paper, then lay in a single layer on a large baking tray. Drizzle with half the olive oil. Cook for 40 minutes, turning after 20 minutes, so they cook evenly. Mix the breadcrumbs with the lemon zest and parsley.Top the cod evenly with the breadcrumb mixture and drizzle with the remaining oil. Putminutes of the chips' cooking time.

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Take-Aways


Oven baked fish & Chips


Energy (kcal) 179


Sugar (g) 4

Protein (g) 9.5

Total Fat (g) 5

Saturated Fat (g) 2

Salt (g) 0.6

Fibre (g) 1.5

Nutritional

Content Per Serving


Ingredients

Methods

1 23cm pizza base1 tablespoon tomato puree2 tomatoes, sliced50g mozzarella cheese, grated1 teaspoon dried Italian mixed herbs25g sliced wafer thin ham, chopped25g pineapple pieces in natural juice, drained2 mushrooms, thickly sliced25g cooked chicken, chopped

Preheat the oven to 200°C (gas mark 6).Place the pizza base on a large baking sheet. Spoon the tomato puree on top and spread it evenly over the surface.Arrange the tomatoes on top. Scatter with half the mozzarella, then sprinkle with the herbs. Arrange the ham over one quarter of the pizza with the pineapple pieces.Arrange the mushrooms over a second quarter of the pizza. Then put the chopped cooked chicken or turkey over a third quarter of the pizza. Leave the last quarter plain and sprinkle the rest of the mozzarella over the whole of the pizza.Transfer the baking sheet to the oven and bake the pizza for 12-15 minutes, until the cheese is bubbling.Cool for a few moments before serving.

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Take-Aways


Super Healthy Pizza


Energy (kcal) 410


Sugar (g) 8

Protein (g) 26.5

Total Fat (g) 9

Saturated Fat (g) 4

Salt (g) 1.7

Fibre (g) 2.6

Nutritional

Content Per Serving


Ingredients

Methods

300g dried spaghetti1 teaspoon vegetable oil4 slices lean back bacon rashers

150g lower fat soft 1 egg, medium150ml semi-skimmed fat milk

2 teaspoons fresh parsley chopped1 pinch ground black pepper

Bring a large saucepan of water to the boil. Add the pasta or spaghetti and cook for 8-12 minutes.Heat the oil in a large non-stick frying pan. Add the bacon and spring onions and cook for about 5 minutes, stirring often. Remove from the heat.Beat together the soft cheese and egg in a mixing bowl, then stir in the bacon and spring onions. Add the milk, half the cheese and the parsley and pepper.Drain the pasta and return it to the saucepan. Add the egg mixture and heat gently for 2-3 minutes, stirring constantly, until the mixture cooks and thickens. Serve, sprinkled with the remaining cheese.

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Take-Aways


Pasta Carbonara


Energy (kcal) 445


Sugar (g) 10

Protein (g) 27

Total Fat (g) 6

Saturated Fat (g) 1

Salt (g) 0.6

Fibre (g) 5

Nutritional

Content Per Serving


Ingredients

Methods

240g brown rice227g pineapple pieces in natural juice

2 teaspoons tomato puree1 teaspoon reduced salt soy sauce2 teaspoons olive oil480g skinless uncooked chicken chunks1 medium onion, thinly sliced1 pepper, any colour, deseeded, chunks3 celery sticks, sliced2 tomatoes sliced into wedges1 pinch ground black pepper

Cook the brown rice in boiling water for 30 minutes.Drain the juice from the pineapple into a small bowl or jug. 3.

Mix in the tomato puree and soy sauce. Set to one side.Heat the oil in a wok or very large frying pan. Add the chicken and stir-fry over a high heat for 3-4 minutes.Add the onion, pepper and celery to the wok or frying pan. Stir-fry for another 3-4 minutes, then add the tomato wedges and pineapple. Stir in the pineapple juice mixture.Season with pepper, then serve with the drained rice.

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Take-Aways


Sweet & Sour Chicken


Energy (kcal) 430


Sugar (g) 5

Protein (g) 33

Total Fat (g) 2

Saturated Fat (g) 1

Salt (g) 0.5

Fibre (g) 4

Nutritional

Content Per Serving


Ingredients

Methods

4 medium potatoes, slice into wedges500g haddock/cod1 egg100g breadcrumbs200g frozen peasPepper

Preheat oven to gas mark 6 (200 degrees Celsius)Grease baking tray with a little oilPlace potatoes into roasting tin , cover with oil, season with pepper and bake for 45 minutes

Ofor 20 minutes

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Take-Aways


Chunky Fish Fingers with Potato Wedges


Energy (kcal) 450


Sugar (g) 16

Protein (g) 18

Total Fat (g) 14

Saturated Fat (g) 2

Salt (g) 1.1

Fibre (g) 8.5

Nutritional

Content Per Serving


Ingredients

Methods

2 teaspoons olive oil1 large onion chopped1 medium apple cored and chopped

2 tablespoons Balti curry paste2 carrots sliced400g chopped tomatoes

200g chickpeas in water drained60g marinated tofu pieces300ml reduced salt vegetable or chicken stock200g brown rice50g frozen peas thawed1 pinch ground black pepper

Heat oil in a large saucepan. Add the onion, apple and garlic and stir-fry for 2-3 minutes.Stir in the curry paste and cook for a few seconds.

partially covered, for 25-30 minutes, adding a little extra stock or water if the curry looks like it is getting too dry. At the same time, cook the brown rice in gently boiling water for 25-30 minutes, or until tender.Add the peas to the curry and heat for a few moments. Season with pepper, if needed.

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Take-Aways


Vegetable Curry


Energy (kcal) 150


Sugar (g) 18

Protein (g) 2

Total Fat (g) 7

Saturated Fat (g) 4

Salt (g) 0.33

Fibre (g) 2

Nutritional

Content Per Serving


Ingredients

Methods

3tblsp Apricot preserve6 Apricots, stoned & roughly sliced85g raspberries2tsp caster sugar3tblsp low fat butter

a little oilPlace a baking tray into the oven and heat oven to 200C/180C fan/gas 6.

and then fold in half so you have a smaller rectangle 6 layers thick. Fold in the edges of the pastry base to make a 2cm border, then spread the apricot conserve inside the border. Carefully slide the pastry base on to the hot baking tray and bake for 5 minutes. Remove from oven, arrange apricots over the tart and brush with any leftover melted low fat butter. Bake for a further 10 minutes.Scatter on raspberries and sprinkle with sugar.

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Healthy Eating Meal Ideas & Recipes | Page 43

Apricot & Raspberry TartDesserts&

Puddings

43 of 46The Shaw Academy - Diploma in Personal Nutrition

Energy (kcal) 159


Sugar (g) 15

Protein (g) 5

Total Fat (g) 8

Saturated Fat (g) 8

Salt (g) 0.13

Fibre (g) 3

Nutritional

Content Per Serving


Ingredients

Methods

75g dark chocolate, grated4 tablespoons (60g) low-fat yoghurt2 large egg whites2 tablespoons (30g) caster sugar350g berry mix (blueberries, raspberries, strawberries)

Melt the chocolate in a heatproof bowl over a pan of simmering water, making sure the bowl doesn't directly touch the water. Once melted, allow it to cool for 5-10 minutes, then stir in the yogurt.

white, then carefully fold in the rest, keeping as much air as possible. Put berries into small glasses or ramekins, then divide mousse on top. Chill in the fridge until set.

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Chocolate and Berry Mousse PotsDesserts&

Puddings


Energy (kcal) 129


Sugar (g) 15

Protein (g) 1

Total Fat (g) 0.3

Saturated Fat (g) 0

Salt (g) 0

Fibre (g) 5

Nutritional

Content Per Serving


Ingredients

Methods

800g (4 medium) cooking apples4 tablespoons honey½ teaspoon ground cinnamonZest & juice of 1 large orange250g blackberries

Preheat the oven to 180C/gas 4/fan 160C. Core the apples so you have a hole the size of a pound coin in each one. Make a cut just into the skin around the middle of each apple. Stand the apples in a shallow baking dish large enough to take all four. Mix together the honey, cinnamon and orange zest, put an equal amount into the cavity of each apple, then pour the orange juice into the dish. Roast the apples for about 40 minutes, spooning the juices over them occasionally. When the apples are almost ready, spoon the blackberries around and over the top of each apple. Return to the oven for 10 minutes or until the juices start to run. Spoon the blackberries and juices over the apples to serve.

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Spiced Roasted Apples and BlackberriesDesserts&

Puddings


Energy (kcal) 176


Sugar (g) 10

Protein (g) 5

Total Fat (g) 6

Saturated Fat (g) 1

Salt (g) 0.42

Fibre (g) 1

Nutritional

Content Per Serving


Ingredients

Methods

½ tablespoon cocoa powder½ teaspoon cinnamon½ teaspoon baking powder45g sweetener45g dried cranberries15g dark chocolate60g low fat yoghurt60ml skimmed milk

1 small egg, beaten

Heat oven to 180C/160C fan/gas 4.

Microwave the chocolate on Medium for 1-1½ minutes, stir and set aside.

Mix the yogurt and milk with the oil and egg.

Make a well in centre of the dry mix and gently stir in the liquid.

Drizzle half the chocolate over the mix, gently fold in until swirled, then repeat with the remaining

chocolate. Take care not to over-mix.

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Chocolate and Cranberry Muffins Desserts&

Puddings


Energy (kcal) 198


Sugar (g) 11

Protein (g) 12

Total Fat (g) 6

Saturated Fat (g) 3

Salt (g) 0.93

Fibre (g) 1

Nutritional

Content Per Serving


Ingredients

Methods

85g low fat digestive biscuits200g extra light soft cheese200g 0% fat greek yoghurt4 tablespoons sweetener3-4 drops vanilla extract100g strawberries, sliced2 tablespoons reduced sugar strawberry jam

Put the biscuits in a plastic bag and bash with a rolling pin until you have chunky crumbs.

Divide between 4 glasses or small bowls.

Beat the soft cheese, yogurt, sugar and vanilla together until smooth.

Spoon over the crumbs and chill until you are ready to serve.

Stir the jam in a bowl until loose.

Gently stir in the strawberries.

Divide the strawberries between the cheesecakes and serve.

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Strawberry CheesecakesDesserts&

Puddings

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