Some of these recipes make enough for two nights – ideal for a quick, healthy meal when you are short on time.
Cod with cucumber, avocado & mango salsa salad
Avocados are a great source of potassium – along with their rich monounsaturated fat, they’re super-healthy for your heart. You might think the mango would make this recipe high in calories, but combined with low-fat cod – an excellent source of stress-busting B vitamins – and magnesium, it is surprisingly low.
SERVES 2
PREP 5 mins
COOK 8 mins EASY
2 x 125g skinless cod fillets
1 lime, zested and juiced
1 small mango, peeled, stoned and chopped (or 2 peaches, stoned and chopped)
1 small avocado, stoned, peeled and sliced
¼ cucumber, chopped
160g cherry tomatoes, quartered
1 red chilli, deseeded and chopped
2 spring onions, sliced handful chopped coriander
1 Heat oven to 200C/180C fan/gas 6. Put the fish in a shallow ovenproof dish and pour over half the lime juice, with a little of the zest, then grind over some black pepper. Bake for 8 mins or until the fish flakes easily but is still moist.
2 Meanwhile, put the rest of the ingredients, plus the remaining lime juice and zest, in a bowl and combine well. Spoon onto plates and top with the cod, spooning over any juices in the dish.
GOOD TO KNOW
healthy
low fat
low cal
folate
vit c
3 of 5-a-day
gluten free
PER SERVING
272 kcals
fat 12g
saturates 2g
carbs 15g
sugars 14g
fibre 5g
protein 25g
salt 0.3g
Jamaican chicken with rice & peas
Meat cooked on the bone will add additional nutrients to the sauce in the form of amino acids, gelatin (good for the joints), selenium and zinc – which is why bone broth is so popular.
SERVES 4 PREP 15 mins
COOK 30 mins
EASY chicken only
Bu hikaye BBC Good Food ME dergisinin August 2017 sayısından alınmıştır.
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Bu hikaye BBC Good Food ME dergisinin August 2017 sayısından alınmıştır.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 9,000+ magazines and newspapers.
Already a subscriber? Giriş Yap
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