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The spring diet plan; SIX DAYS TO A SUPERBODY; HERE'S THE SIX-DAY SPRING DIET PLAN THAT CAN HELP YOU LOSE SIX INCHES ALL OVER. REMEMBER THE THREE GOLDEN RULES: EAT PLAIN, EAT FREQUENTLY AND EAT SMALL. WHEN YOU'VE STUDIED THE DIET, TURN THE PAGE TO WORK ON YOUR DAILY EXERCISES.

CHECK OUT THE CHART AND TRY THESE TASTY MAIN MEAL RECIPES

POTATOES WITH ROSEMARY AND GARLIC AND ROASTED VEGETABLES

SERVES 4. CALORIES PER SERVING: 245

1kg small waxy potatoes

4 tbsp olive oil

2 cloves garlic

3 sprigs fresh rosemary

2 tsps dried coarse salt.

1 Wash and halve the potatoes. Arrange in a roasting pan and drizzle with olive oil.

2 Peel the garlic and slice thinly.

3 Sprinkle the garlic and rosemary over the potatoes. Season with a good tbsp of coarse salt.

4 Cover the tin with tinfoil, roast the potatoes for about 20 mins at 200C/400F/Gas mark 6.

5 Take off the tinfoil, turn the potatoes and return to the oven for a further 20 mins. In the final five mins turn up the heat to very high.

6 Cut four courgettes and four carrots lengthways, quarter four tomatoes and add to the roasting tin. Toss quickly and return to oven for five mins.

7 Finish by flashing under a hot grill for a minute.

STIR-FRIED CHICKEN

SERVES 2: Use a base for a variety of dishes

1 average-sized skinless, boneless chicken breast

Seasoning of your choice

2 tbsps vegetable or olive oil

1 Slice chicken breast thinly into strips about 2ins long.

2 Sprinkle about a dessert spoon of your chosen seasoning onto a dinner plate, add the chicken strips and press firmly, turning until all sides are coated.

4 Heat 2 tbsps oil in a frying pan, add the chicken and fry quickly, turning until the meat is sealed on all sides.

5 Turn down the heat and cook thoroughly for a further five minutes until the chicken is white throughout. Turn up the heat and allow to blacken slightly.

6 Drain thoroughly. Now you can add stir-fried vegetables, cooked rice or pasta to make a variety of dishes in less than 10 mins.

VEGETABLE PAELLA

SERVES 2. CALORIES PER PORTION: 180

1/2 small onion

3 rounds each chopped red and green pepper

1 clove garlic

1/2 chopped carrot

Small tin chopped tomatoes with herbs

100g long-grain rice

Coarsely ground black pepper and salt

1/2 tsp turmeric

1/2 chopped aubergine

1 tbsp olive oil

Parsley

1 Heat olive oil in a large frying pan, add chopped onion and gently saute until soft.

2 Add chopped peppers, aubergine, carrot and crushed garlic, and stir. Add raw rice.

3 Add tinned tomatoes, plus 275ml water and the turmeric powder. Season to taste.

3 Bring to the boil, then reduce the heat and simmer until all the water has been absorbed by the rice.

4 Serve with a good sprinkling of parsley.

SPAGHETTI WITH SMOKED SALMON, DILL & WATERCRESS

SERVES 2. CALORIES PER PORTION: 236

125g fresh spaghetti

1 tsp olive oil or 35g butter

2 slices smoked salmon, cut into thin strips

1 bunch watercress, washed and stripped into sprigs.

Freshly ground black pepper

1 tbsp creme fraiche.

1 tsp dried dill

1 Cook the spaghetti as directed on the packet. Drain.

2 Heat the butter or oil in a large frying pan. Add the salmon and cook for 30 seconds, stirring constantly.

3 Add the spaghetti to the salmon, season with salt and black pepper, stir in the creme fraiche, heat through again and stir in the watercress and dill just before serving. Serve on hot plates

MONDAY

BREAKFAST

Every day: two slices wholegrain toast with Marmite or honey, half grapefruit, tea or coffee OR 40g porridge (use water and skimmed milk) with 1 tsp golden syrup, half grapefruit, tea or coffee

BANANA SHAKE

Cut one banana into pieces, put into blender with 150ml skimmed milk. Blend quickly and drink immediately. This can be taken to work but should be kept cool.

MAIN MEAL

CAJUN CHICKEN STIR-FRY WITH RICE

Follow recipe on left for basic stir-fry chicken, adding Schwartz Cajun spice mix. Add to 85g boiled rice. Stir in 1 dessert spoon creme fraiche and serve with colourful mixed salad.

OR

PASTA PRIMAVERA

Cook 85g pasta spirals per person. Stir-fry a vegetable mix in olive oil which includes black olives, baby sweet corn, peppers, shredded cabbage, and carrot batons. Add handful of chopped basil, a tsp of pesto sauce and a tbsp of creme fraiche. Add the pasta to heat through.

PLUS

FRESH FRUIT SALAD WITH PLAIN BIO YOGHURT

LIGHT MEAL

COLOURFUL

MIXED SALAD

Should include sweetcorn, grated carrot, beetroot, red and yellow peppers, watercress, lamb's lettuce.

Add either: 85g drained tuna, or a mixed bean salad with French dressing, or 60g of cooked rice with peas and sweet corn.

OR

ROUND OF CHICKEN SANDWICHES WITH WATERCRESS AND TOMATO, PLUS ONE ORANGE.

SUPPER

100ML WARM MILK WITH TSP SUGAR; DIGESTIVE BISCUIT

TUESDAY

Mid-morning150ml GLASS OF MILK, 100g GRAPES

MAIN MEAL

ONE FILLET SALMON, STEAMED OR POACHED

Serve with dot of tarragon butter, 225g mashed potato with a little milk, asparagus, and purple sprouting or French beans

OR

VEGETABLE LAYER BAKE

Boil and mash equal amounts of potato, broccoli or sprouts, carrot and swede. Layer in an oven proof dish, leaving the potato for the top. Add 30g grated hard cheese and bake in moderate oven for 20 mins.

WINTER FRUIT SALAD

Mix four apricots, prunes in fruit juice and a sliced pear and serve with natural fromage frais.

LIGHT MEAL SALAD

Choose from cottage cheese and fruit ( grapes, banana, strawberries)

OR

WARM SPICY CHICKEN SALAD

Cook standard cajun chicken strips and serve immediately on a bed of dark salad leaves and grated beetroot with a dash of French dressing

SUPPER

100ML WARM MILK WITH TSP SUGAR; DIGESTIVE BISCUIT

WEDNESDAY

Mid-morning APPLE AND GLASS OF MILK

MAIN MEAL

ONE COD FILLET

Poach in a little milk and serve with 225g mashed potatoes plus 1 tbsp each of carrots, broccoli and peas

OR

VEGETABLE PAELLA

See recipe on left.

FRESH FRUIT SALAD

LIGHT MEAL 8 OZ JACKET POTATO

Fill it with one of the following:

115g cottage cheese and chopped mixed peppers.

85g cold chicken with 1 tsp mayonnaise.

85g tuna fish with 1 tsp mayonnaise.

MINERAL WATER AND 115G GRAPES

SUPPER

GLASS OF MILK AND A BANANA

THURSDAY

MAIN MEAL

PLAIN ROAST

CHICKEN BREAST

Served with plain boiled or steamed broccoli, 2 tbsps carrots and 170g boiled potatoes, plus a little gravy

OR

PLAIN BOILED

PASTA SHAPES

Finished with lemon juice and zest, plus a pinch of fresh or dried dill and a dot of butter.

WINTER FRUIT SALAD (AS TUESDAY)

LIGHT MEAL CHINESE STIR-FRIED

VEGETABLES

Add a dash of soy sauce.

OR

COLD CHINESE CHICKEN

WITH LIME RICE (Add zest and juice of a lime and a dot of mayonnaise).

PLAIN BIO YOGHURT

SUPPER

MIXED FRUIT SALAD, INCLUDING BANANA

FRIDAY

Mid-morning GLASS OF MILK

WITH 115g

GRAPES

MAIN MEAL

SPAGHETTI WITH SMOKED SALMON AND WATERCRESS

See recipe on left.

OR

POTATOES WITH ROSEMARY AND GARLIC AND ROASTED VEGETABLES

See recipe on left

FRESH FRUIT SALAD

TOAST MEAL

(Or, if you are taking it to work, a sandwich meal).

Choose from:

Tomatoes on toast (2 slices multigrain).

One egg, poached or scrambled.

Tinned sardines in tomato juice.

85g cold chicken sandwich.

85g drained tuna.

Mixed salad.

STEWED FRUIT

Such as blackberry and apple, apple, gooseberry etc, with 2 tbsps custard.

SUPPER

GLASS OF MILK AND ONE DIGESTIVE BISCUIT

SATURDAY

NO MID-MORNING SNACK

(Presuming that you're having a late start today). But do have your breakfast.

MAIN MEAL

CHILLI CHICKEN WITH RICE

Use the basic stir-fry method on the left, pressing the raw chicken into 2 tsps dried chillis and coarse black pepper.

Add a colourful mixed salad which includes dark green salad leaves.

OR

VEGETABLE CHILLI WITH RICE

Plus colourful mixed salad

FRESH FRUIT SALAD

LIGHT MEAL MIXED SALAD

With cold salmon

OR

COTTAGE CHEESE AND FRUIT SALAD

PLAIN FROMAGE FRAIS With 1tbsp fruit coulis or compote

NO SUPPER That's if you're going out! Choose a favourite from the week if you're not.
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Title Annotation:Features
Publication:Sunday Mirror (London, England)
Date:May 11, 1997
Words:1312
Previous Article:The spring diet plan; five steps to fitness; SET ASIDE A FEW MINUTES EACH DAY TO WORK ON MONICA GRENFELL'S FIVE MUSCLE-TONING EXERCISES AND YOU WILL...
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