Ingredients

• • 4x BFree Multigrain Wraps (4x HeB)
  • 2 chicken breasts, sliced into strips
  • 2 tbsp Patak’s Tikka Spice paste (4 syns)
  • 5 tbsp fat-free natural yogurt
  • ¼ of a large cucumber (you know what you can do with the rest, you saucy bugger)
  • 2 tsp mint sauce
  • 4 handfuls of rocket (or any salad leaves)
  • 1 pouch Tesco Everyday Value Golden Vegetable Rice (you can use any brand, but this one is free – others will vary up to about 3 syns so check!)
  • 2 large onions, sliced

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INGREDIENTS

• 200g/7oz of oats
• 45g/1.6oz of brown sugar
• 3 tbs of sukrin:1 (or another sweetener of choice)
• 3 tbs of butter
• 15g/0.5oz of raisins, sliced in half
• 1 egg
• ½ tsp of vanilla extract
• ½ tsp of cinnamon
• ½ tsp of baking soda
• 2 tbs of water

WHAT KITCHEN ITEMS DO I NEED TO MAKE THIS OATMEAL COOKIES?

• • Kitchen Scales
  • Measuring Spoons
  • Chopping Board
  • Wooden Spoon
  • Mixing Bowl
  • Baking Tray
  • Parchment Paper

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NUTRITION INFORMATION:

 YIELD: 1

SERVING SIZE: 1 serving
Amount Per Serving:

CALORIES: 583

TOTAL FAT: 14.4g

SATURATED FAT: 7g

CHOLESTEROL: 87mg

SODIUM: 810mg

CARBOHYDRATES: 50g

FIBER: 7.4g

SUGAR: 18.8g

PROTEIN: 42.4g

 

INGREDIENTS

• 400g/14oz of extra lean beef mince (or swap for lentils or a meat subtitute)
• 1 large sweet onion, chopped
• 4 cloves of garlic, crushed
• 1 carrot, chopped
• 4 mushrooms chopped
• 600g/21oz tin of chopped plum tomatoes or passata
• 600g sweet potato, peeled and sliced into rounds
• pinch of fresh herbs (thyme, oregano, sage, rosemary)
• pinch cinnamon
• pinch chilli powder
• 2 tsp of paprika
• 1 cup (240ml) of beef or vegetable stock
• 1 tbs of balsamic or red wine vinegar
• 1 tbs of tomato paste (puree)
• cooking oil spray
• 100g/3.5oz of mozzarella cheese, grated or torn into pieces
• 15g/0.5oz of parmesan cheese, grated
• approx 6 sheets of oven ready lasagne sheets (can use gluten free) – may need more or less depending on size of your dish
• salt and black pepper

FOR THE CHEESE SAUCE

• • 1.25 tablespoons of cornstarch
  • 300ml of 1% milk
  • 15g/0.5oz of parmesan cheese, grated
  • salt and black pepper for seasoning

Go to the next page to read the instructions !

 

 

 

Prep Time: 5 min

Cook Time: 10 min

Total Time: 15 min

NUTRITIONAL INFO

 

Ingredients

• • 1 lb Ground lean chicken or ground lean turkey
  • 2 15 oz cans kidney beans, (drained and rinsed)
  • 2 15 oz cans black beans, (drained and rinsed)
  • 2 15 oz cans pinto beans, (drained and rinsed)
  • 3 10 oz cans Rotel Original Diced Tomatoes & Green Chilies
  • 1 15 oz can tomato sauce
  • 1/2 T cumin
  • 1/2 T oregano
  • 1 T chili powder
  • 2-3 cloves garlic, (minced)
  • 1 onion, diced
  • 1 lime, quartered

Go to the next page to read the instructions !

 

 

 

NUTRITION INFORMATION:

SERVING SIZE: 1 SERVING

Amount Per Serving:

CALORIES: 472

TOTAL FAT: 16.8g

SATURATED FAT: 8.1g

CHOLESTEROL: 101mg

SODIUM: 663mg

CARBOHYDRATES: 43.7g

FIBER: 4.4g

SUGAR: 11g

PROTEIN: 38.7g

 

INGREDIENTS

• 450g/1lb of extra lean ground chicken or turkey
• 1/2 red pepper, chopped finely
• 1/2 green pepper, chopped finely
• 1 onion chopped finely
• 2 cloves of garlic crushed
• 1 teaspoon of chilli powder
• 8 manicotti pasta shells or 12 cannelloni shells
• 4 tablespoons of quark
• 90g of cheddar cheese
• 50g of mozzarella

FOR THE ENCHILADA SAUCE:

• • 320ml/1.5cup of crushed tomatoes (or can use passata)
  • 1 tbs of tomato paste (up this to 2 or 3 if using passata)
  • 240ml/1 cup of water
  • pinch of cayenne
  • 1.5 teaspoons of chilli powder
  • 1/2 teaspoon of cumin
  • 1/2 teaspoon of paprika
  • 1 teaspoon of garlic powder
  • 1/2 teaspoon of onion powder
  • 1 tablespoon of maple syrup
  • 1 teaspoon of oregano

Go to the next page to read the instructions !