G4L Summer Recipe Leaflet

7/28/2019 G4L Summer Recipe Leaflet

1/8

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efc rcps

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2/8

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hscl ciiis, el el, el, vn rae!W ko ta lf cn e uy n w otn ot ae ie o hatir el.

Bt h tuh s, rprn ad noig elhe mas a b ese ta yu

a tik. Pu, te dn hv t cs a o o mny!

T so yu ut o es i cn e, Cag4Lf hv cetd os f quc

e haty umr eie (pret o a inc), oe f hc yul id

n hs efe.

I yu e hnr fr vn oe eie, sac fr Cag4Lf oln!


3/8

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Sre:4 adultsPeaain ie:15 minsCoig ie:20 mins

Igeins:1kg new potatoes scrubbed1 garlic clove crushed1 tbsp resh parsley chopped1 lemon-juice and zest2 tbsp olive oil

2 cans tuna in water drained5 spring onions trimmed and nelychopped cucumber nely chopped2 tomatoes chopped

Ntiinl nomto:Per adult portion (i.e. recipe)311 kcals21g protein7g at o which 1g saturates

43g carbohydrate o which 5g sugars3g dietary bre33mg sodium79mg salt

Wa t d:1. Cook the potatoes in boiling water until tender, about 15-20 minutes.2. Meanwhile, mix together the garlic, parsley, lemon juice, zest and olive oil to

make the dressing.3. Drain the potatoes well, then put them into a salad bowl. Pour over the dressing

and stir it through so that the favours are soaked up by the potatoes as theycool down.

4. Flake the tuna sh into chunks and add to the potatoes with the spring onions,cucumber and tomatoes. Toss together gently, then serve at once.

Tp 1:Enjoy this as a main course salad, or serve it with a choice o othersalad dishes.

Tp 2:Use a 416 g tin o red or pink salmon instead o tuna.


4/8

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Igeins:1 red pepper deseeded and chopped1 yellow pepper deseeded and chopped2 courgettes sliced1 large red onion sliced1 tbsp vegetable oil

300g couscous450ml reduced salt vegetableor chicken stock250g cherry tomatoes1 pinch ground black pepper

Ntiinl nomto:Per portion (i.e. recipe)280 kcals / 1172kJ

7g protein7g at o which 1g saturates

50g carbohydrate o which 10g sugars3g dietary bre66mg sodium0.2g salt

Wa t d:1. Preheat the oven to 200C, an oven 180C, gas mark 6.2. Put the peppers, courgettes and onion into a roasting tin and add the vegetable

oil, tossing to coat. Roast in the oven or 25-30 minutes, turning over ater15 minutes.

3. Meanwhile, put the couscous into a heatproo bowl and add the hot stock,stirring to mix. Cover and leave or 10-15 minutes to soak and swell, then stirwith a ork to fu up the grains.

4. Remove the vegetables rom the oven and add the cherry tomatoes andcouscous, stirring them through. Season with some pepper. Return to the ovenor a urther 5 minutes to heat through, then serve.

Tp 1:I youre a sh lover, you could serve the couscous with grilled salmon orhaddock llets.

Tp 2:For vegetarians, serve each portion with a 25g portion o reduced at goatscheese on the top.


5/8

Tsy hce was

Tee eiiu was r iel o pce

uce to, aig wloe hne rmadihs.


Igeins:4 sot four tortillas4 tbsp lower at sot cheese4 tbsp low-at natural yoghurt120g skinless, boneless roast chickenbreasts chopped

100g sweetcorn cucumber1 pinch ground black pepper2 handuls lettuce leaves

Ntiinl nomto:Per adult portion (i.e. recipe)295 kcals22g protein6g at, o which 3g saturates

42.5g carbohydrate, o which 6g sugars2g dietary bre364mg sodium0.9g salt

Wa t d:1. Lay out the wraps or tortillas on a clean work surace.2. Put the sot cheese and yoghurt in a bowl and mix together until smooth.3. Add the chicken, sweetcorn and cucumber. Season with some pepper, then mix

well. Spread an equal amount over each wrap, then top with the lettuce.4. Roll up each wrap tightly, slice in hal, then wrap in cling lm. Keep cool until

ready to serve.

Tp 1:I youre not keen on cucumber or sweetcorn, use grated carrot or some oyour avourite veg instead.

Tp 2:I youre packing these wraps into a lunch box, try to remember to put a smallice pack in with them to keep them cool and resh.


6/8

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Coe cikn ats o od n hs

riy, ihl crid ac efcevd ih osos, ose pta r

rsy rs bed.


Igeins:4 tsp hal at crme rache8 tsp low-at natural yoghurt2 tsp medium curry powder2 tbsp chopped resh coriander2 large, boneless, skinless cooked chickenbreast, sliced

4 resh apricots, pitted and chopped1 large mango, peeled, pitted and sliced6 spring onions, nely chopped1 x 120g bag rocket

Ntiinl nomto:Per adult portion (i.e. recipe)180kcals27g protein3g at o which 1g saturates

12g carbohydrate o which 11g sugars

2g dietary bre64mg sodium0.15g salt

Wa t d:

1. In a bowl, mix together the crme rache, yoghurt, curry powder and coriander.2. Add all the remaining ingredients, stir through gently, then serve with couscous,toasted pitta or bread o your choice.

Provided by Diabetes UK www.diabetes.org.uk


7/8

Saih mlte

Igeins:450g potatoes, peeled and cutinto small chunks1 tsp olive or vegetable oil1 red onion, thinly sliced green pepper, deseededand thinly sliced

1 tbsp chopped resh parsley3 eggs, beaten1 tbsp nely grated Parmesan cheesereshly ground black pepper

Ntiinl nomto:Per adult portion (i.e. recipe)190kcals10g protein7.5g at o which 3g saturates22.5g carbohydrate o which 3g sugars

2.5g dietary bre120mg sodium0.3g salt

Wa t d:1. Cook the potatoes in boiling water or 6-8 minutes until just tender.

Drain thoroughly.2. Heat the oil in a non-stick rying pan. Add the onion and pepper and ry gently

or 3-4 minutes until sotened.3. Add the potato and parsley and gently combine. Beat together the eggs and

Parmesan. Season with black pepper.4. Pour the egg mixture into the pan and cook or 3-4 minutes to set the base,

then place under a medium-hot grill and cook until golden and set.5. Serve with a crisp salad.

Iexpnie, iln ad ey at!


Provided by Diabetes UK www.diabetes.org.uk


8/8

n yor ak,

ge st... go!

n yor ak,

ge st... go!

Crown copyright 2012. C4L260 / 500K / May 2012. Produced by Williams Lea for the Department of Health.

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G4L Summer Recipe Leaflet