Food Plan

Multicoloured Sandwich

Low saturated fat

Serves 1

Wholegrain bread filled with tasty beetroot, orange, watercress and peanut butter.

Ingredients
Two slices of Soy and Linseed bread
2 tsp of peanut butter
sliced beetroot

sliced orange
salad leaves

Method
1.
2.
3.

Spread 2 tsp of peanut butter onto two slices of Soy and Linseed bread
Add the sliced beetroot and orange on top.
Then top with salad leaves.

Nutrition Facts
cal 312
total fat 10g
of which is saturated
2.3g
sugar 6.4g
sodium 0.5mg
salt 1.25g
fibre


6.4g
fruit & vegetable portions
0.5

Food Plan
Chargrilled Lamb with Baby Spinach and
Rocket Salad and Lemon Pepper Dressing

Serves 2

Chargrilled lamb steaks seasoned with cumin and coriander, served with feta cheese in a
green salad with a lemon pepper dressing
Ingredients
tsp ground cumin

Salad

tsp ground coriander

Coles pre-packed baby spinach and rocket

Salt and freshly ground black pepper

salad bag

2 lean lamb leg steaks

75g Simply Less Fetta cheese

1 lemon

sliced cucumber

Method
1.
2.
3.
4.
5.

Mix all the spices together in a bowl and pat over the lamb steaks. Heat up a griddle pan.
Mix the salad ingredients together in a bowl, crumble in the fetta, sprinkle with the olive oil and some
freshly ground black pepper and mix together.
When the griddle pan is smoking, add the lamb, about 4 minutes each side for pink and then leave to rest
on a plate for 10 minutes, then slice. If you like them well done, adjust cooking time accordingly.
With a handheld blender, whiz together the yoghurt, mint and garlic, then season and whiz again until
smooth.
Serve the salad on a plate, top with slices of the lamb and finish with a drizzle of mint dressing.

Nutrition Facts
cal 462
total fat 23.9g
of which is saturated
11.5
sugar 2.5g
sodium 0.7mg
salt 1.9g
fibre


2.1g
fruit & vegetable portions
1

Food Plan
Health in a bowl

221 cals per serving.

Low saturated fat.
Serves 8

Soup containing pearl barley, puy lentils, onion, carrots, swede, potatoes, cabbage, leek
and borlotti beans.
Ingredients
450g thick cut ham on the bone, chopped

medium swede, diced

2.4 litres chicken stock

Freshly ground black pepper

2 tbs puy lentils

2 sprigs thyme

2 medium onions, sliced

2 bay leaves

1 leek, chopped

Sprig parsley

4-6 medium carrots, diced

400g tin borlotti beans

Method
1.
2.
3.
4.
5.

Place the ham in a saucepan & cover with stock. Bring to the boil, skim any scum, then add pearl barley &
lentils. Reduce heat & simmer for 15 minutes.
Add onions, leek, carrots, swede, black pepper, thyme, bay leaves and parsley.
Bring to the boil, then reduce the heat & simmer for a further 15 minutes.
Add the potatoes and cabbage, return to the boil & simmer for around 15 minutes.
Finally, add the beans and parsley and warm through, serve in large bowls.

Nutrition Facts
cal 221
total fat 7.6g
of which is saturated
2.4g
sugar 6.3g
sodium 0.8mg
salt 2g
fibre


6.6g
fruit & vegetable portions
2.2

Food Plan
Baked Portabella Mushrooms
with Broccoli Pesto

133 cals per portion

Serves 4

Baked mushrooms flavoured with broccoli pesto.

Ingredients

Pesto

10 tbs Simply Less Italian dressing

500g broccoli

4 Portabella mushrooms

1 garlic clove, crushed

Bag mixed green leaves

Juice lemon

15g mixed fresh herbs

2 tbs grated parmesan

2-3 stems of basil
2-3 tbs water
Freshly ground black pepper

Method
1.
2.
3.
4.
5.
6.

Heat the oven to 200C. Place the chillies on a non-stick baking sheet and roast for 8 minutes. Clean the
mushrooms, cut off and discard the stalks.
Slice each mushroom horizontally to make 3 or 4 circular slices from each.
To make the pesto
Cook broccoli and garlic in a pan of boiling water for 30 seconds. Blend all ingredients with a hand-held
blender until smooth.
Reform the mushrooms, layering the slices with a little pesto, reserve some pesto to serve. Place on a nonstick roasting tray and bake for 20 minutes.
Mix the Italian dressing with the chopped fresh herbs.
Serve the mushrooms hot or cold. Arrange the salad in the centre of each plate, add the baked mushroom,
top with a little pesto and dress with a little mango and chilli dressing.

Nutrition Facts
cal 111
total fat 4.2g
of which is saturated
1.9g
sugar 7g
sodium 0.3mg
salt 0.75g
fibre


5.1g
fruit & vegetable portions
2

Food Plan
Green Tea Salmon, with
Miso Greens

Serves 4

336 cals per portion.

Salmon is a good
source of Omega-3
fatty acids.

Salmon fillets flavoured with green tea. Served with a generous portion of green
vegetables.
Ingredients
4 x salmon fillets (500g), skin & bones re-

bunch fresh coriander

moved

lemon

2 green tea bags

2-3 tbs low-salt soy sauce

1 tsp runny honey

Greens

200g snow peas

fresh red chilli

200g baby broccoli

Small piece ginger (thumb sized)

1 bunch asparagus (300g)

1 lime

Method
1.
2.
3.
4.
5.
6.

Put the salmon on a plate, open the tea bags and scatter over the fish, season with salt and pepper and rub in.
Put into the frying pan, turning until golden on all sides.
Add peeled ginger, chilli, most of the coriander, juice of half a lemon, soy sauce, honey and a splash of water
and whiz until smooth.
Steam the snow peas, broccoli and asparagus until just tender.
Pour dressing onto a platter, drain the greens and add to dressing.
Add the cooked salmon on top, sprinkle with the rest of the coriander and serve with lime wedges.

Nutrition Facts
cal 336
total fat 17.3g
of which is saturated
3.3g
sugar 5.3g
sodium 0.7mg
salt 1.75g
fibre


4.4g
fruit & vegetable portions
2.3

Food Plan
Szechuan Orange Chicken with Hoisin
Roasted Beetroot & Asian Greens

332 cals per portion.

Low saturated fat.
Serves 4

Chicken delicately flavoured with orange and served with hoisin roasted beetroot
and Asian greens
Ingredients
4 chicken breasts, skinned and boned

Marinade

1 tbs Coles olive oil

1 tbs Szechuan peppercorns, crushed

140g baby beetroot, cut in half

1 tbs garam masala

1 tbs runny honey

1 tsp sesame oil

1 tsp hoisin sauce

Grated zest and juice of one orange

400g Asian greens, of choice

1 tbs runny honey

1 tbs soy sauce

Method
1.

2.
3.
4.
5.
6.

Cut the chicken breasts in half and score with a sharp knife on both sides, so the marinade can infuse into
the chicken. Mix all the marinade ingredients together and rub into the chicken, place in the fridge for at
least 4 hours, or overnight.
Heat the oven to 220C. Heat a non-stick frying pan (with an ovenproof handle) over a high heat, add oil
and saut beetroot until golden brown.
Put the beetroot to the side of the pan and lightly brown the chicken, for about 1 minute on each side.
Drizzle the honey and hoisin sauce over the beetroot and place pan in the oven for 10-15 minutes, until
cooked through.
Meanwhile, cook the greens in a wok and add a tablespoon of soy sauce.
Serve the chicken on top of the greens, with the roasted beetroot.

Nutrition Facts
cal 332
total fat 7.3g
of which is saturated
1.4g
sugar 10.7g
sodium 0.4mg
salt 1g
fibre


4g
fruit & vegetable portions
1.8

Food Plan
Grilled Chicken Salad with
Italian Dressing

285 cals per portion.

Low saturated fat.
Serves 2

Carrot, radicchio and green leaves, topped with grilled chicken and drizzled in a tasty
pomegranate dressing

Ingredients
2 (150g each) skinned chicken breasts
Freshly ground black pepper
1 carrot, grated, radicchio, sliced, handful
of spinach leaves
(Or packet of Complete Crunchy Salad)
8 tbs Simply Less Italian dressing

Method
1.
2.
3.

Prepare the chicken by cooking through in the oven, grill on barbeque, and place aside in a warm place.
Meanwhile, plate up your salad, slice the chicken into 1cm strips and place on top of the salad leaves.
Dress the salad and serve.

Nutrition Facts
cal 279
total fat 3.8g
of which is saturated
1.0g
sugar 11.2g
sodium 0.4g
salt 1g
fibre


2.9g
fruit & vegetable portions
1.5

Food Plan
Seasoned Lamb Cutlets
with Zingy Tomato Salsa

Good source of protein

Serves 4

Lamb cutlets marinated in a garlic, paprika and thyme seasoning, served with a tasty
tomato and red wine vinegar salsa.
Ingredients

Tomato salsa

12 lamb cutlets, trimmed

3 ripe medium tomatoes

3 garlic cloves, crushed

2 garlic cloves

2 tsp sweet paprika

3 spring onions

4 sprigs of fresh thyme, leaves removed from

1 dried hot capsicum chilli, deseeded and finely

2 sprigs

chopped

3tbs Coles olive oil

1 tbs parsley, finely chopped

Salt and freshly ground black pepper

5tbls Coles olive oil,

2 tsp red wine vinegar
Salt and freshly ground black pepper

Method
1.
2.
3.
4.
5.
6.

Put the garlic, paprika, thyme sprigs and leaves, olive oil, salt and pepper into a flat dish and stir to mix.
Add the cutlets, turn to coat and allow to marinate overnight.
Heat a griddle pan until smoking and add the cutlets, cook for about 3 minutes on each side. (Alternatively,
barbecue over hot coals.)
Meanwhile to make the salsa, place the tomatoes under a hot grill until skins wrinkle and flesh is soft.
Peel, de-seed and finely chop the flesh, then put in a bowl, add spring onions, oil and vinegar. Crush chilli,
garlic and parsley to a paste and work into the salsa mixture.
Serve the salsa with the cutlets.

Nutrition Facts
cal 651
total fat 45.1g
of which is saturated
14.7g
sugar 2.4g
sodium 0.4g
salt 1g
fibre


1.8g
fruit & vegetable portions
1.1

Food Plan
Beef Rendang and Fragrant
Rice

Serves 4

A rich South-East Asian curry made with coconut milk and melting tender beef.
Serve with jasmine rice and lightly steamed Asian greens of choice
Ingredients
2 tbs Coles olive oil

2 tsp tamarind paste

1 kg diced beef steak

2 tbs soy sauce

50 g sachet Rendang spice paste, dry

Asian greens of choice

400 ml can coconut milk

400ml water

Rice

1 tsp brown sugar

300g Jasmine rice

4 lime leaves, fresh

700ml boiling water

Method
1.
2.
3.
4.
5.

Heat the oil in a pan, add beef & Rendang spice mix, cook for 5 minutes until the beef is lightly coloured all over.
Add coconut milk & 400ml of water, add lime leaves, sugar, tamarind paste, soy sauce & bring to the boil.
Reduce the heat & gently simmer uncovered for about 2-3hrs until the meat is tender & sauce is very thick.
Stir regularly.
Add rice to boiling water, bring back to boil, cover & cook for 10 minutes, turn off the heat & allow to stand for
a little while.
Lightly steam the Asian greens, fluff up the rice and serve with curry and greens.

Nutrition Facts
cal 508
total fat 19.3g
of which is saturated
5g
sugar 9.4g
sodium 0.8g
salt 2g
fibre


2.7g
fruit & vegetable portions
1.3

Food Plan
Smoked Trout with a Spinach
and Beetroot Salad

Serves 2

232 cals per portion.

Trout is a good source
of Omega-3 fatty acids.

Smoked rainbow trout fillets with spinach, beetroot, and capers, dressed with a
lemon dressing.
Ingredients
80g baby spinach leaves

2 tbs Simply Less Light Greek Style Yoghurt

160g smoked rainbow trout

tsp horseradish

20g pine nuts

Zest of lime

120g cooked beetroot

1 tbs lime juice

1 tbs capers, drained

Freshly ground black pepper

Method
1.
2.
3.
4.

Divide the baby spinach, smoked trout, pine nuts, beetroot and capers between the two plates.
Mix the Greek yoghurt, horseradish, zest and juice with 1tbs water and season.
Drizzle the dressing over the salad and serve.
If taking this salad to work as a lunch, take the dressing separate and drizzle before you serve.

Nutrition Facts
cal 232
total fat 11.3g
of which is saturated
1.3g
sugar 5.9g
sodium 1.6mg
salt 4g
fibre


3.3g
fruit & vegetable portions
1.3

Food Plan
Chargrilled pepper frittata

Good source of protein.

Serves 2

Cheesy frittata with a mixture of red, yellow and green peppers, bursting with flavour
from the addition of thyme leaves, garlic and a drizzle of balsamic vinegar.
Ingredients
6 large eggs

Salt and freshly ground black pepper

1 small red, yellow and green pepper, quar-

1 tbs Simply Less balsamic dressing

tered and de-seeded

2 tbs fresh thyme leaves

1 red onion

2 tbs Coles olive oil

2 tbs Coles vintage (mature) cheddar, grated

2 garlic cloves

Method
1.
2.
3.
4.
5.
6.

Place peppers skin side up under a preheated grill and cook until the skins have charred, transfer to a bowl,
cover with cling film and allow to cool.
Whisk eggs, add cheese and season with salt, pepper and thyme.
Peel skins off the peppers and rinse under cold water. Pat dry with kitchen paper and cut into thick strips.
Stir into the egg mixture.
Add half of the oil to a heavy-based frying pan, add the sliced onion, balsamic vinegar and cook over a gentle
heat for about 10 mins, until softened.
Add the garlic and cook for 1 minute. Add the remaining oil to the frying pan, pour on egg mixture and cook
over a gentle heat until set and golden brown underneath. Finish under a preheated grill, transfer to a
serving plate and cut into wedges, serve hot or at room temperature.

Nutrition Facts
cal 438
total fat 32.8g
of which is saturated
3.8g
sugar 9.7g
sodium 0.3mg
salt 0.75g
fibre


3.8g
Fruit & vegetable portions
2.8

Food Plan
Chilli & Lime Tofu with Snow
Peas & Baby Sweetcorn

Serves 4

172 cals per portion

Low saturated fat
Good source of protein

Chilli, lemongrass and ginger make this tofu a tasty treat and finished with a squeeze of
lime for an extra kick.
Ingredients
400g firm tofu

100g snow peas

1 tbs sunflower oil

2 tbs tamarind paste

2 green capsicum chillies, seeded & sliced

2 tbs soy sauce

1 lemongrass stalk

1 tbs honey

2 cloves garlic, crushed

5 tbs water

tbs chopped fresh ginger

2 limes, 1 juiced & 1 cut into wedges

100g baby sweetcorn

Method
1.
2.
3.
4.
5.

Heat the oil in a wok over medium heat and add chillies, lemongrass, garlic and ginger.
Stir fry for 30 seconds until fragrant. Add sweetcorn and stir fry for 2-3 minutes, stirring continuously.
Add the snow peas and tofu and stir fry for 2 minutes.
Add the tamarind, soy sauce, honey and water and cook for 1 minute until all the vegetables are tender.
Squeeze over the lime and serve with lime wedges.

Nutrition Facts
cal 172
total fat 8.6g
of which is saturated
1g
sugar 7.8g
sodium 0.4mg
salt 1g
fibre


1.8g
fruit & vegetable portions
1.5

Food Plan
Roasted Ling with a Green
Bean and Red Onion Salad

Serves 4

162 cals per portion.

Low fat.
Low saturated fat.

Ling fillets seasoned with crushed coriander seeds and black pepper served on freshly
steamed green beans with a warm lemon and fennel dressing
Ingredients
3 tbs dry, white wine

Green bean salad

1 garlic clove

8 tbs Simply Less French dressing

Grated zest and juice of 1 lemon

200g green beans

1 tsp caster sugar

Sea salt & freshly ground black pepper
Ling fillet(s) about 450g, boned & cut into 8 strips
1 red onion, cut into 8 wedges

Method
1.
2.
3.
4.
5.
6.
7.
8.

Mix wine, garlic, lemon zest and juice, sugar, coriander and seasoning in a shallow dish, add the ling and
leave to marinade.
For the salad, blanche the beans in boiling water for 4 minutes, then drain and refresh in cold water.
Drain well and pat dry, add to the dressing.
Heat the oven for 230C, put the onion wedges in a roasting tin & roast for 15 minutes until tender & browned.
Heat a non-stick frying pan over a high heat, add the ling fillets and turn to seal all over.
Continue cooking for 5-6 minutes until golden brown but still moist in the middle.
Pile salad in the centre of each plate, add roasted red onion, then ling.
Drizzle the French dressing over the fish.

Nutrition Facts
cal 158
total fat 1.8g
of which is saturated
0.6g
sugar 7.6g
sodium 0.5mg
salt 1.3g
fibre


2.1g
Fruit & vegetable portions
1

Food Plan
Chargrilled Tuna Steak with
Crunchy Salad and French Dressing

220 cals per portion.

Low saturated fat.
Serves 4

Chargrilled tuna steaks topped with sliced crunchy radish, finished with a drizzle
of French dressing
Ingredients
600g tuna steaks or tuna loin

Dressing

1 head of radicchio thinly sliced lengthways

8 tbs Simply Less Balsamic honey and mustard

100g radishes, sliced into matchsticks

dressing

1 punnet bean shoots

Method
1.
2.

Heat a non-stick frying pan until smoking, add the tuna and sear for approximately 3 minutes on each
side and transfer to a plate. The tuna should be served pink in the middle.
Add tuna to the plate, top with the salad mixture and drench with the dressing. Allow to stand for 5 mins
before serving to allow flavours to marry together.

Nutrition Facts
cal 235
total fat 7.3g
of which is saturated
1.9g
sugar 5.3g
sodium 0.2g
salt 0.56g
fibre


1.3g
Fruit & vegetable portions
1

Food Plan
Grilled Tuna Kebabs
with Quinoa

Low sugar
Good source of protein
Serves 4

Colourful tuna steak complemented by red onion and colourful mixed peppers,
marinated with a garlic, chilli and herb dressing.
Ingredients

Marinade

400g tuna steaks, cut into cubes

2 tbs olive oil

Juice 1 lemon
1 clove garlic
1 green capsicum chilli, deseeded and finely
chopped
1 tbs dried oregano
1 tsp dried thyme
Handful of parsley, finely chopped
Salt and freshly ground black pepper
4 metal skewers
320g cooked quinoa to serve (80g per person)

2 small red onions, quartered

1 red & 1 yellow pepper, cut into bite-size pieces
4 sprigs of parsley to serve

Method
1.
2.
3.
4.

To make the marinade, add all the marinade ingredients into a large bowl and mix well. Add the tuna pieces &
coat well. Cover with cling film and let marinate for 2-3 hours, stirring occasionally.
Rinse & then add quinoa to boiling water & cook for 15 minutes, as per pack instructions. Meanwhile, remove
tuna from marinade & start to assemble skewers, pepper, tuna & onion, finishing with a piece of pepper.
Barbecue or grill for about 5-6 minutes, turning regularly, basting with left over marinade as they cook. Add
the remaining marinade to a saucepan & boil for 2-3 mins.
Serve skewers drizzled with marinade & quinoa.

Nutrition Facts
cal 320
total fat 11.6g
of which is saturated
2.1g
sugar 5.3g
sodium 0.3g
salt 0.75g
fibre


4.5g
fruit & vegetable portions
1.1

Food Plan
Strips of Beef with Thai
Green Risotto

337 cals per serving

Serves 4

Tender pieces of beef marinated with soy sauce, served on a bed of risotto flavoured with
Thai green curry and finished with fresh coriander
Ingredients
450g sliced beef steak

100g Arborio rice

2 tbs light soya sauce

Finely grated zest and juice of 3 limes

2 tbs rice wine/ rice wine vinegar

2 tsp green curry paste

2 tbs sugar

4 lime leaves

3 cloves garlic

3 tbs Simply Less Light Greek Style Yoghurt

3 tsp ground coriander

2 tbs coconut milk

1 tsp ground ginger

1 bunch coriander, chopped

4 shallots, chopped

1 bunch basil, chopped

750ml vegetable stock

Method
1.
2.
3.

4.

Mix the soy sauce, rice wine, sugar, garlic, coriander and ginger together. Add beef and allow to marinate
for 2 hours or overnight.
To make the risotto, dry-sweat the shallots in a thick-bottomed saucepan over a low heat do not let them
colour, add water if required. Add the rice, lime zest, curry paste and lime leaves to the shallots and stir well.
Add the stock a ladleful at a time, stirring frequently, so that the starch from the rice is released, allow each
ladleful of liquid to be absorbed before adding more, this will take about 15-20 minutes. When the rice is
swollen and all stock absorbed, remove the lime leaves, add lime juice and coconut milk, stir in the chopped
coriander and basil and keep warm.
Heat a non-stick pan over a high heat and cook the beef for 1 minutes on each side, serve the beef on top
of the risotto and enjoy.

Nutrition Facts
cal 337
total fat 6.7g
of which is saturated
2.5
sugar 7.4g
sodium 0.6mg
salt 1.5g
fibre


0.9g
fruit & vegetable portions
0.5

Food Plan
Cod with Mustard Mash
and Tomato & Olive Sauce

232 cals per portion

Low saturated fat
Serves 4

Oven-baked cod, served on wholegrain mustard mashed potatoes with a tomato

and olive sauce
Ingredients
350g thick white fish, such as cod, cut into 4

4 red peppers, roasted, skinned, de-seeded and

equal pieces

diced

1 onion finely chopped

6 plum tomatoes, skinned, de-seeded and diced

2 tbs dry white wine

Handful of black and green olives

2 tbs olive oil

1 onion, chopped

Mustard mash

4 sticks celery, de-stringed & chopped

400g potatoes

1 fennel bulb, cut into 8 wedges

2 tbs capers

4 star anise

1 tbs wholegrain mustard

100ml dry, white wine

2 tbs Simply Less Light Greek-Style Yoghurt

Method
1.
2.
3.
4.
5.

Heat a thick-bottomed saucepan, add the olive oil, cook the onion, celery and fennel over a very low heat
with the star anise until the vegetables are soft and caramelised, about 30 minutes.
Meanwhile, boil potatoes until soft, drain and keep warm.
Add the wine to the caramelised vegetables and boil to reduce by two-thirds, then add peppers, tomatoes
and olives and simmer for 10 minutes
Heat the oven to 200C. Place the finely chopped onion in an oven proof dish, lay the cod on top, add the
wine and season with black pepper. Cover and cook for 15 minutes, until cod is tender.
To the cooked potatoes, add the capers, mustard and mash until smooth. Serve the fish on top of the
mustard mash and spoon over the sauce.

Nutrition Facts
cal 232
total fat 9.1g
of which is saturated:
1.7g
sugar 11.8g
sodium 0.7mg
salt 1.75g
fibre


6.8g
fruit & vegetable portions
3.4

Food Plan
Rosemary Roasted Rack of Lamb with
Cannelloni Bean & Savoy Cabbage

Serves 4

Simply roasted rack of lamb served with a hearty mixture of cannelloni beans and savoy
cabbage, draped in tasty meaty gravy.
Ingredients
2 racks of lamb, trimmed

2 tbs Simply Less Light Greek Style Yoghurt

1 small bulb of garlic

2 tsp Dijon mustard

Salt & freshly ground black pepper

A handful of mint chopped

2 tbs Coles olive oil

1 sprig rosemary

Gravy

2 x 400g cans of cannellini beans, rinsed &

1 heaped tsp plain flour

well drained

200ml lamb stock

300g savoy cabbage, shredded

Method
1.
2.

3.

4.

5.

Preheat the oven to 180C/fan 160C. Place the garlic bulb into a small ovenproof dish, drizzle with olive oil
and roast for about 30 minutes, until quite soft.
Meanwhile, season the lamb generously with salt and pepper. Heat the olive oil in a roasting tray and
brown the lamb all over for about 5 minutes. Pop into the oven and bake for 15 minutes for a
medium-cooked lamb. Remove from the oven and leave to rest, covered in foil, for 10 minutes.
To make the bean mixture, heat the olive oil in a heavy-based saucepan. Squeeze the roasted garlic out
into the pan and add the rosemary. Fry for 1 minute and warm through, add the beans and cabbage and
gently warm through. Add the mustard, mint and some pepper and stir to combine.
For the gravy, after the lamb has rested, remove from the roasting tray and set aside in a warm place. Heat
the fat and meat juices in the tray on the hob and add the flour. Mix together, scraping all flavour from the
roasting tray, add a little stock to make a paste, then add stock a little at a time, until combined and gravy
smooth. Bring to the boil and allow to thicken.
To serve, add a spoonful of the bean mixture, topped with three of the lamb cutlets and pour sauce over.

Nutrition Facts
cal 584
total fat 23.7g
of which is saturated
9.3g
sugar 4.5g
sodium 0.3g
salt 0.75g
fibre


15.4g
fruit & vegetable portions
2

Food Plan
Avocado & Mozzarella Salad

Low sugar
Serves 4

Delicious salad with roasted tomatoes, avocado and mozzarella.

Ingredients
8 Coles Water Crackers

3tbs Coles olive oil

200g fresh plum/Roma tomatoes

2tbs Simply Less balsamic dressing

Pinch salt

2 tbs capers, drained

Freshly ground black pepper

125g Coles Cheese Bocconcini, torn in half

2 cloves garlic, peeled and thinly sliced

1 handful basil, roughly chopped

2 spring onions, trimmed and finely chopped

2 avocados

Method
1.
2.
3.
4.
5.

Preheat the grill, place the tomatoes on a baking tray, season with salt & pepper, sprinkle with garlic &
spring onions, drizzle with olive oil.
Place under the grill for 4-5 minutes until the tomatoes begin to soften & garlic turns golden brown.
Place the hot tomato mixture in a bowl, add vinegar, capers, cheese & basil, toss together & set aside.
Peel, stone & quarter the avocados, place 2 avocado quarters on each plate.
Spoon the tomato mixture over the avocado quarters and drizzle with balsamic vinegar & serve.
(If making in advance for lunch, squeeze a little lemon juice over the avocado quarters to
prevent them from browning)

Nutrition Facts
cal 339
total fat 29.4g
of which is saturated
8.6g
sugar 2.1g
sodium 0.2mg
salt 0.5g
fibre


4.5g
fruit & vegetable portions
1.5

Food Plan
Seared Scallop, Cucumber &
Fennel Salad

244 cals per portion

Low saturated fat
Serves 2

Fresh caught scallops served with a cucumber and fennel salad dressed with an
orange sauce.
Ingredients
200ml fresh orange juice

1 red onion, finely sliced

1 tbs Coles olive oil

A handful of tarragon

cucumber, shredded

6 large scallops, cleaned

1 bulb fennel, finely sliced

Method
1.
2.
3.
4.

For the dressing, put the orange juice in a saucepan and reduce down to a third, leaving a syrupy mixture, then
whisk in the olive oil.
Dress the cucumber, fennel and red onion with half the dressing, add the tarragon leaves and season.
Heat a frying pan until hot, add the scallops and sear for a minute on each side.
Pile the salad on a plate, top with the scallops, and then drizzle with the remaining dressing.

Nutrition Facts
cal 244
total fat 6.1g
of which is saturated
1g
sugar 13.1g
sodium 0.1mg
salt 0.25g
fibre


2.8g
fruit & vegetable portions
2