Breakfast
6tbsp bran lakes with 1 pear, 1tbsp sultanas and skimmed milk. 336kcal
Snack
15g unsalted cashew nuts. 92kcal
Lunch
Sandwich made from 2 slices wholegrain bread spread with 2tsp
light mayo and illed with 2 boiled eggs and 1 tomato. Plus a 125g pot
fat-free fruit yogurt and 1 satsuma. 442kcal
Snack
3tbsp tzatziki with 3 sesame breadsticks. 135kcal Dinner
1 serving of salmon and potato parcels. 410kcal
daily total= 1,415kcal
2 medium potatoes, scrubbed and sliced into very thin rounds
2 courgettes, sliced into long, thin ribbons
3 leeks, rinsed and inely sliced
2tbsp chopped fresh dill, plus extra to garnish
2tbsp roughly chopped capers, plus extra to garnish
100g lightest soft cheese 4 x 125g salmon illets, skin removed
1 each orange and lemon, sliced into rounds
1 Heat the oven to 220°C/fan 200°C/gas 7.
Cut 4 pieces of non-stick baking paper into 30x30cm squares.
2 In a large bowl, combine the potatoes, courgettes, leeks, dill, capers and soft cheese,then
put a quarter of the mixture in the centre
of each baking paper square. Put a salmon illet on top of each pile, then layer the orange
and lemon slices over the top and
season with freshly ground black pepper.
3 Bring the long sides of the paper together at the top, roll them over once, then twist at the
sides to form parcels. Put the parcels on
a baking tray and bake for 25 min. Very carefully, open one of the parcels to check the
potatoes and salmon are both cooked to
your liking. If necessary, return to the oven for a further 5 min.
4 Divide the salmon parcels among 4 plates and open (being careful of any escaping
steam). Scatter with extra capers and garnish
with extra dill to serve.
6tbsp bran lakes with 1 pear, 1tbsp sultanas and skimmed milk. 336kcal
Snack
15g unsalted cashew nuts. 92kcal
Lunch
Sandwich made from 2 slices wholegrain bread spread with 2tsp
light mayo and illed with 2 boiled eggs and 1 tomato. Plus a 125g pot
fat-free fruit yogurt and 1 satsuma. 442kcal
Snack
3tbsp tzatziki with 3 sesame breadsticks. 135kcal Dinner
1 serving of salmon and potato parcels. 410kcal
daily total= 1,415kcal
2 medium potatoes, scrubbed and sliced into very thin rounds
2 courgettes, sliced into long, thin ribbons
3 leeks, rinsed and inely sliced
2tbsp chopped fresh dill, plus extra to garnish
2tbsp roughly chopped capers, plus extra to garnish
100g lightest soft cheese 4 x 125g salmon illets, skin removed
1 each orange and lemon, sliced into rounds
1 Heat the oven to 220°C/fan 200°C/gas 7.
Cut 4 pieces of non-stick baking paper into 30x30cm squares.
2 In a large bowl, combine the potatoes, courgettes, leeks, dill, capers and soft cheese,then
put a quarter of the mixture in the centre
of each baking paper square. Put a salmon illet on top of each pile, then layer the orange
and lemon slices over the top and
season with freshly ground black pepper.
3 Bring the long sides of the paper together at the top, roll them over once, then twist at the
sides to form parcels. Put the parcels on
a baking tray and bake for 25 min. Very carefully, open one of the parcels to check the
potatoes and salmon are both cooked to
your liking. If necessary, return to the oven for a further 5 min.
4 Divide the salmon parcels among 4 plates and open (being careful of any escaping
steam). Scatter with extra capers and garnish
with extra dill to serve.
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