Breakfast
1 toasted wholegrain bagel topped with 2tbsp low-fat soft cheese and
cucumber slices. Plus 1 orange. 326kcal
Snack
1 apple and a handful of grapes. 100kcal
Lunch
Prawn, sweetcorn and pasta salad made from 5tbsp cooked
wholewheat pasta, 100g cooked prawns, 3tbsp canned or frozen
sweetcorn, 4 spring onions, 5 cherry tomatoes and 3tbsp tzatziki. 427kcal
Snack
3tbsp reduced-fat hummus with ½ red pepper cut into sticks. 107kcal
Dinner
1 serving of swedish meatballs with veg mash. 435kcal
daily total= 1,395kcal
2tbsp olive oil 1 onion, chopped 1 garlic clove, crushed
500g lean beef mince 50g panko breadcrumbs 1 egg 1½tsp ground
allspice For the mash and gravy 500g carrots, roughly chopped
400g parsnips, roughly chopped 600g pumpkin, roughly chopped
1tbsp low-fat spread 2tbsp plain lour 1tbsp lingonberry or redcurrant
jelly 1 very low salt beef stock cube dissolved in 325ml boiling water
5tbsp light soured cream Grating of nutmeg (optional)
450g prepared crunchy salad Juice of 1 lemon 30g laked almonds,
toasted 2tbsp chopped fresh latleaf parsley
1 In a large frying pan, heat 1tbsp olive oil over a medium heat. Add
the onion and garlic and cook, stirring, for about 2 min, then
transfer to a large bowl. Add the mince, breadcrumbs, egg and
allspice and combine together well. Roll the mixture into about 24
tablespoon-sized balls.
2 Add the remaining 1tbsp oil to the frying pan. Cook the meatballs
over a medium heat in 2 batches until browned (about 6 min per
batch). Return all the balls to the pan, cover and cook for a further 5–
6 min, turning once, until cooked through. Keep warm.
3 Meanwhile, for the mash, steam the vegetables for 15–20 min until
tender. Drain, cover the pan and set aside.
4 For the gravy, melt the spread in the frying pan until bubbling. Whisk
in the lour and cook until lightly browned. Gradually whisk in
the jelly and beef stock, stirring for 3–4 min until thickened. Remove
the pan from the heat and stir in the soured cream.
5 Mash the vegetables until smooth. Season to taste with freshly
ground black pepper and the nutmeg, if using. 6 Dress the crunchy
salad with the lemon juice and toss.
7 Spoon the gravy over the meatballs and serve with the mash and
salad, garnished with the almonds and parsley.
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