Easy Veggie Nachos

Serves 1

INGREDIENTS:

  • 150g Quorn Mince
  • 150g Tomato Passata
  • 70g Frozen Peas
  • 30g 30% Lighter Cheddar Cheese
  • 50g Plain Tortilla Chips
  • 1 Onion, chopped
  • 1 tsp olive oil
  • 1 clove garlic, minced
  • 80g broccoli (to serve)

METHOD:

  1. Heat the olive oil in a pan and add the onions, cooking for 5 minutes on a medium heat until soft.
  2. Add the garlic and cook for a further 1-2 minutes.
  3. Add the passata and bring to a simmer.
  4. Add the Quorn mince and mix, cooking for 10 minutes.
  5. Mix in the frozen peas and cook for a further 3 minutes.
  6. Layer the tortilla chips, the mince etc in a oven-proof dish.
  7. Top with cheese and bake for 10-15minutes, until the cheese has melted.
  8. Meanwhile, steam the broccoli for 7 minutes.
  9. Enjoy!

NUTRITION

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Okay, so maybe a little more calorific and fatty than my regular meals, however it is relatively low in salt (half the amount than that of a Subway cheesy nacho portion, which is also much smaller).

Compared with nachos made with regular beef and full fat cheese of the same portions, we have cut this meal down from a whopping 51g of fat to 26g, 19g of saturated fat to 6.6g, and 1.6g of salt to 1.3g. It also cuts out just over 200 calories, so is a much healthier version of this treat food!

It also includes 2 of your 5 a day (broccoli and tomatoes), and another half if counting the onion.

Mackerel Tacos

This dish is super cheap, can be made in a microwave, and provides you with omega-3 fatty acids.

Serves 2

INGREDIENTS:

  • 1 tin of mackerel (I used Tesco in spicy tomato sauce)
  • 2 large wraps
  • 1 pepper, chopped
  • 1 avocado, mashed
  • 1 tin sweetcorn
  • Handful of cherry tomatoes

METHOD:

  1. Put tinned mackerel in microwaveable bowl and heat for 2-3minutes, taking out and turning over every minutes.
  2. Repeat with the sweetcorn until hot.
  3. Put wraps in a deep microwaveable dish and make into taco shapes, they should stay like this if the dish is deep enough, and heat for 2 minutes.
  4. Make up the tacos, serve with coleslaw or salsa if wanted.
  5. Enjoy!

NUTRITION

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Mackerel – High in omega-3 unsaturated fatty acids, which are essential as the body cannot reproduce them, and proteins.

Wraps – A thin carbohydrate base, super yummy and full of fibre for digestion and high satiety levels if wholemeal.

Avocado – High in unsaturated (good) fats and relatively low in saturates (bad).

Sweetcorn – High in vitamin B1 and B5 for release of energy from respiration, and vitamin C for protein and neurotransmitter synthesis.

Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

Turkey Feta Meatballs

INGREDIENTS:

  • 500g turkey mince
  • 4 slices of prosciutto ham
  • 2 tsp olive oil
  • 8 garlic cloves, crushed
  • 115g feta cheese, crumbled
  • 1tsp dried oregano
  • 1 egg
  • 1 tbsp tomato puree
  • 2 cans chopped tomatoes
  • 320g wholewheat pasta, cooked

METHOD:

  1. In a bowl, mix the turkey, feta cheese and oregano.
  2. In a separate bowl, combine the egg, half the garlic and tomato puree, then mix into the turkey mix.
  3. Form into meatballs.
  4. Heat the oil in a pan on a high heat, brown the meatballs and remove from the pan.
  5. Reduce the heat, and add the rest of the garlic and prosciutto to the pan and cook until the prosciutto is slightly crispy.
  6. Add the chopped tomatoes and the meatballs, and simmer for 15minutes – watch as water may need to be added.
  7. Add cooked pasta and mix.
  8. Serve with crumbled feta.
  9. Enjoy!

NUTRITION

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Turkey – One of the most lean protein sources, turkey is also high in potassium for fluid balance and muscle contraction, phosphorus for bone structure and metabolic functions, and iron for oxygen transport.

Feta – High in calcium for bone strength, feta cheese is relatively low in calories and fat compared with other cheeses.

Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

Pasta – High in fibre (if wholewheat) for good digestion, and low in fat, this starchy source provides energy and a good base to this dish.

 

30/04

MONDAY

Porridge

Houmous and avocado sandwich

Turkey feta meatballs

TUESDAY

Omelette

Pesto pasta salad

Leftover turkey meatballs

WEDNESDAY

Scrambled egg on toast

Couscous vegetable salad

Mackerel Tacos

THURSDAY

Honey toast with banana

Egg salad

Quorn mince nachos

FRIDAY

Porridge

Ham and cheese sandwich

Quorn cottage pie

SATURDAY

Omelette

Feta greek salad

Cheesy sweet potato bake

SUNDAY

Porridge

Avocado sandwich

Couscous feta fritters

SHOPPING LIST

  • Turkey thigh mince
  • Tinned mackerel
  • Quorn mince
  • Prosciutto
  • Feta cheese
  • Milk
  • Houmous
  • Eggs
  • Bananas
  • Apples
  • Easy peelers
  • Peas
  • Sweetcorn
  • Avocado
  • Carrots
  • Broccoli
  • Green beans
  • Tomato paste
  • Crushed tomatoes
  • Honey
  • Pasta
  • White potato
  • Sweet potato
  • Nachos
  • Bread

Estimated price: £25-30

Sausage and Courgette Omelette

INGREDIENTS:

  • 4 reduced-fat sausages
  • 4 eggs
  • 1 courgette
  • 2 onions, chopped
  • 1 garlic clove, crushed
  • 1 tsp olive oil

METHODS:

  1. Heat olive oil in pan on a medium heat.
  2. Add onions and heat until soft.
  3. Remove onions from pan and add sausages, cook for 10 minutes.
  4. Add the cooked onions, garlic and courgette and cook for a further 5 minutes.
  5. Add the eggs and cook for until hard and white.

NUTRITION

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Sausages – High in protein and the B vitamins for carbohydrate and energy utilisation, and mineral phosphorus for bone and protein function.

Sausage Pasta Bake

CHEAP, CHEAP AND CHEAP, this meal can be made in bulk or served as a main at a dinner party, with its crispy crust giving it an extra oomph!

Serves 1

INGREDIENTS

  • 75g wholemeal dried pasta, cooked in boiling water
  • 200g canned chopped tomatoes
  • 1 onion, chopped
  • 1 clove garlic, diced
  • 80g frozen peas
  • 2 reduced-fat pork sausages (or vegetarian alternative)
  • 30g 30% lighter cheddar
  • 1 tbsp wholemeal breadcrumbs
  • 1 tsp dried oregano
  • 1 tsp olive oil

METHOD

  1. Preheat oven to 220/8.
  2. Put sausages in oven for 15minutes, or until cooked through.
  3. Meanwhile, heat the olive oil in a pan on a medium heat. Add the onion and cook until soft.
  4. Add the garlic to the pan and cook for a further 1-2minutes.
  5. Add the chopped tomatoes and frozen peas to heat through.
  6. Once sausages are done, chop into pieces and add them, and the cooked pasta, to the sauce and mix.
  7. Put in a oven-proof dish.
  8. Mix the breadcrumbs, cheese and oregano, and top the pasta mix.
  9. Cook for 10-15minutes, or until the cheese has melted on top and the breadcrumbs are browned.
  10. Enjoy!

NUTRITION

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Sausages – High in protein and the B vitamins for carbohydrate and energy utilisation, and mineral phosphorus for bone and protein function.

Pasta – high in carbohydrate and low in fat this base will keep you full, providing fibre for digestion and energy for those long working days!

Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

Cheese – Despite the high fat content, cheese is high in calcium for bone strength and stability.

Peas – providing potassium, vitamin B6 for energy and dietary fibre for bowel moment.

Mini Fish Pie Fillets

Good for a light tea or as nibbles at a buffet, these dairy-free fish pie fillets are fun to make and super healthy!

Serves 1

INGREDIENTS:

  • White fish fillet
  • 50g prawns
  • 1 small potato, halved and sliced
  • 1tsp olive oil
  • Seasoning

METHOD:

  1. Preheat the oven to 220/8.
  2. Put potato in microwave and put on full heat for 5-6minutes.
  3. Take out and put white fish in microwave for 3minutes.
  4. Put fillet on baking tray, top with prawns and potato.
  5. Cover in olive oil and season.
  6. Put in oven for 10-15minutes.
  7. Serve with green vegetables.
  8. Enjoy!

NUTRITION:

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Fish – low in fat and calories, and high in protein, this base provides a tasty alternative to higher calorie meat pies – swap for salmon if wanting something higher in calories and to provide you with omega-3 fatty acids.

Prawns – also low in fat and calories, they are a good source of magnesium for skeletal development and muscle contraction; zinc for enzyme and immune function; and selenium for thyroid and immune function.

Potatoes – a starchy, low-fat base they will provide you with energy for the rest of the day.

Sweet and Sour Chicken

I was SO PROUD of this meal, I have never made my own sweet and sour sauce before and let’s just say I will be making it again! Nutritious and delicious!

Serves 2

INGREDIENTS

  • 2 chicken breasts, chopped into chunks
  • 1 pineapple, flesh removed and chopped into pieces
  • 5 tbsp ketchup or tomato puree
  • 3 tbsp malt vinegar
  • 2 tbsp demerara sugar
  • 200g sugar snap peas
  • 1 red pepper, deseeded and chopped
  • 1 green pepper, deseeded and chopped
  • 2 onions, chopped
  • 1 clove garlic, chopped
  • 1 tsp olive oil
  • 100g basmati rice
  • 300g water, boiled

METHOD

  1. Heat the olive oil in a pan and gently fry on a medium heat until soft. Meanwhile, combine the chicken, ketchup, vinegar and sugar.
  2. Add the chicken mixture to the pan and turn up to a high heat to sear the chicken, reduce to a medium heat and cook for 10 minutes.
  3. In a separate pan, boil the rice with the water, and then reduce to a simmer and cook for 10minutes.
  4. Add the peppers, garlic, peas and the pineapple to the chicken and cook for a further 5 minutes until the pineapple is hot and the chicken is cooked through.
  5. Serve and enjoy!

NUTRITION

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Chicken – a low-fat source of protein which is high in the vitamins thiamin, riboflavin and niacin for energy production; and zinc for enzyme function, immune control and protein synthesis.

Pineapple – an amazing source of vitamin C for protein and neurotransmitter synthesis, and manganese for protein formation and calcium absorption. It is also high in fibre for digestion.

Vegetables – this meal provides 3+ of your 5-a-day, giving you loads of vitamins and minerals!

Rice – a good source of carbohydrate, which is also low in fat and forms a energy-giving base for the rest of the meal.

written by a student dietitian