As I said I would send your way great recipes. This one is from a selection of FANTASTIC cookbooks available. Symply too good. I have 6 of them and Anette has just published the 7th. Simple tricks like using cornflour and evaporated milk to make yummy sauces all help when watching the food intake.So if you are bored witht he same old meals day in day out this may be for you.Check this one out SERVES: 6 Book 7 cooking spray 600g raw prawns peeled 2 teaspoons crushed garlic (in jar) 1 bag (160g) baby spinach leaves ¾ cup shallots sliced 1 sachet (15g) Spring Vegetable Cup-a-Soup 2 teaspoons cornflour 1 cup skim milk 125g light cream cheese 50% reduced-fat (Select®) 1 punnet cherry tomatoes cut in half ¼ teaspoon crushed black pepper Step 1: In a large frypan or wok that has been coated with cooking spray, sauté prawns and garlic for 2 minutes. Step 2: Add spinach and fold together until softened. Add shallots and toss well. Step 3: Combine soup mix and cornflour with milk then whisk together. Pour into pan and stir until boiled. Step 4: Fold in cream cheese and blend well. Step 5: Fold tomatoes and pepper into mix. Serve with either pasta or Basmati rice. Variation: Replace prawns with 600g diced skinless chicken breast. Suitable to be frozen for 2-3 weeks. DIETITIAN’S TIP: Prawns contain lots of vitamin B and are low in fat and rich in protein, zinc, iron and omega-3 fatty acids. Omega-3 lowers blood triglycerides, which are linked to heart disease and stroke. NUTRITIONAL INFORMATION PER SERVE FAT TOTAL 3.9g SATURATED 2.3g FIBRE 1.7g PROTEIN 25.2g CARBS 6.1g SUGAR 4.7g SODIUM 576mg KILOJOULES 679 (cals 162) GI RATING TOO LOW IN CARBS TO SCORE A GI RATING
Posted on: Mon, 01 Sep 2014 06:13:25 +0000