of fruit and vegetables you should be having each day.
You’ll find more information on why my Starch Curfew is such a successful strategy in Operate The Starch Curfew.
MEAT-BASED DISHES
Quick Honey Pork Chops
Serves 4
2 tablespoons honey
1 tablespoon grated fresh root ginger
1 tablespoon soy sauce
1 garlic clove, crushed
4 pork chops
Info per serving:
Calories: 302.0
Fat: 12.7g
Saturated Fat: 5.0g
Protein: 35.6g
Carbohydrate: 9.7g
Preheat broiler to medium. Meanwhile, mix the honey, ginger, soy sauce and garlic together in a small bowl and set aside.
Broil the chops for 10 minutes, remove from the broiler, brush the glaze over the chops and cook for another 5 minutes.
Cheater’s Spicy Fillet Steaks
Serves 2
9oz Ready to Cook Vegetable Selection
2 fillet steaks (approx 5oz each)
11-oz jar fresh vegetable-based pasta sauce such as spicy arrabbiata or napoletana
4 tablespoons red wine
Info per serving:
Calories: 303.0
Fat: 11.2g
Saturated Fat: 6.4g
Protein: 29.5g
Carbohydrate: 18.1g
Cook the vegetables as instructed on the package. Heat a lightly oiled pan or griddle and sear the steaks on each side for 4 minutes.
While the steaks are cooking, put the sauce in a pan with the wine and cook through, stirring well.
Place the steaks on warm plates with the vegetables, spoon the sauce around the steaks and serve.
Quick Chicken and Chickpea Curry
Info per serving:
Calories: 363.0
Fat: 3.0g
Saturated Fat: 2.2g
Protein: 40.9g
Carbohydrate: 42.5g
Serves 4
2 onions, thinly sliced
1 teaspoon light olive oil
2 tablespoons curry paste
2 cups chicken stock
14oz cooked chicken breast meat, chopped
14-oz can chickpeas, drained
2 × 14-oz cans lentils, drained
Soften the onion in the oil for 4–6 minutes. Stir in the curry paste and cook for 2 minutes.
Add the stock, chicken and chickpeas and stir well. Bring to a boil and cook, uncovered, for about 15 minutes until the chicken is hot and the sauce has reduced and thickened.
Heat the lentils through in the microwave and divide between each plate. Top with the curry and serve.
Quick Zucchini Bolognese
Serves 4
Info per serving:
Calories: 385.0
Fat: 24.5g
Saturated Fat: 9.4g
Protein: 25.6g
Carbohydrate: 19.1g
1 teaspoon olive oil
1 red pepper, seeded, cored and coarsely chopped
1lb lean minced pork
11-oz jar Arrabiata sauce (most supermarkets stock this)
sprinkling of freeze-dried parsley
8 zucchini, sliced lengthways with a potato peeler to make ribbons
Heat the oil in a pan, add the red pepper and cook for 3–4 minutes.
Add the pork and cook, stirring and breaking it up, until it starts to brown. Drain through a sieve to remove excess fat and return to the pan. Pour in the sauce and add two tablespoons of water. Partly cover the pan and cook for 15–20 minutes, stirring occasionally.
Meanwhile, cook the zucchini ribbons in a pan of boiling water for 3–4 minutes until just cooked, and then drain. Divide between the plates and top with the meat sauce.
Red Pesto Chicken with Cucumber Salad
Serves 4
Info per serving:
Calories: 321.3
Fat: 18.4g
Saturated Fat: 6.3g
Protein: 29.6g
Carbohydrate: 8.6g
4 skinned chicken breasts
olive oil
¾ cup low-fat crème fraiche
14-oz can chopped tomatoes
3 tablespoons red pesto (fresh or from a jar)
salt and freshly ground black pepper
fresh
