A Week of Healthier Meals

Are you feeling the effects of festive over-indulgence? These nutritious recipes will help to restore the balance

Meat-free Monday

LOW IN FAT PLUS 1 OF YOUR 5-A-DAY

Lemony mushroom pilaf

Serves 4 Prep 10 mins Cook 30 mins

500ml vegetable stock

1 onion, sliced

300g mixed mushrooms, sliced

2 garlic cloves, crushed

200g mixed basmati and wild rice

1 lemon, zested and juiced small bunch of snipped chives

6 tbsp light soft cheese with garlic & herbs

1 Put 2 tbsp of the stock in a non-stick pan, then add the onion and cook for 5 mins until softened - add a splash more stock if it starts to dry out.

2 Add the mushrooms and garlic and cook for 2 mins more. Stir in the rice, lemon zest and juice. Pour in remaining stock and seasoning and bring to the boil. Turn down, cover and simmer for 25-30 mins until the rice is tender.

3 Stir through half each of the chives and soft cheese, then serve topped with the remaining chives and soft cheese.

PER SERVING 249 kcals, fat 4g, saturates 2g, carbs 44g, sugars 4g, fibre 2g, protein 12g, salt 0.6g

Tuesday

GOOD SOURCE OF FIBRE IRON & VIT C COUNTS A S3 OF 5-A-DAY

Tandoori lamb skewers with crunchy slaw & raita

Serves 2 Prep 10 mins n Cook 10 mins

4 tbsp 0% fat Greek yogurt

1 tbsp tandoori paste