your meal mix

Breakfast Scrambled eggs with tomatoes & mushrooms Lunch Mediterranean medleys Dinner Roast chicken breasts with red & yellow peppers
Planning and preparing tasty meals every day of the week can feel like a big job. Here's an easy way to help you be food smart - and prepare healthier meals quickly and cheaply. To make it even easier, there's also a shopping list you can take to the supermarket. All the recipes can be prepared for around 5 and each one serves four adults (with the exception of the Sunday roast which serves six but costs a little more). If you're feeding kids too, remember that they don't need to eat as much as an adult and need kid-sized portions. If you're cooking for fewer people you can simply reduce the quantities - or why not make the full amount and freeze the extra for another day?

www.nhs.uk/Change4Life

Shopping List
Making a shopping list and sticking to it can save you time and money Take a look at the labels and choose lower calorie, salt, sugar and fat options

Bakery
1 x loaf wholemeal bread

4 x skinless, boneless uncooked chicken breasts

Jars and sauces

olive oil vegetable oil

Fruit and veg

4 x tomatoes 12 x mushrooms (cup or button) 1 x peppers, any colour 1 x courgette 1 x small red onion 1 x 250g packet of cherry tomatoes fresh rosemary 2 x packets mixed salad leaves 4 x baking potatoes 1 x yellow pepper 1 x red pepper 1 x small onion 500g of broccoli

Dairy
2 x cartons of 6 eggss 1 x 1.1 L bottle of 1% fat milk low-fat spread

Dried goods and cereals

1 x 500g packet of plain flour

Herbs and spices

ground black pepper mild paprika dried oregano reduced salt vegetable or chicken stock

Speciality foods
reduced fat hummus

Meat and fish

100g of skinless, boneless roast chicken breasts

www.nhs.uk/Change4Life

Scrambled eggs with tomatoes & mushrooms

For a healthier cooked breakfast, enjoy this tasty combination.
Serves: 4 adults Preparation time: 5 mins Cooking time: 10 mins Ingredients:
4 tomatoes halved 2 handfuls mushrooms (cup or button) 4 slices wholemeal bread 8 eggs 4 tbsp 1% fat milk 2 tsp low-fat spread 1 pinch ground black pepper

What to do:
1. Preheat the grill. Arrange the tomatoes and mushrooms on the grill rack and grill them for 8-10 minutes. 2. Whilst they are cooking, toast the bread. 3. Beat the eggs and milk together. Melt the low-fat spread in a non-stick saucepan and add the beaten eggs. Cook over a medium-high heat, stirring all the time with a wooden spoon, until the eggs are set. 4. Serve the scrambled eggs on the slices of toast, along with the grilled tomatoes and mushrooms. Season with some pepper, then serve.

Tip 1: To prevent the eggs from over-cooking and getting too dry, it's a good idea to stop cooking them
when they are still quite sloppy, as they will continue to cook just from the heat of the pan for another minute or two.

Tip 2: If you're not keen on tomatoes, grill some pieces of red or yellow pepper instead. Nutritional information:
Per portion (i.e. recipe) 255kcals / 1067kJ 17g protein 13g fat of which 3.5g saturates 19g carbohydrate of which 4g sugars 3g dietary fibre 437mg sodium 1g salt

www.nhs.uk/Change4Life

Mediterranean medleys
Prepare the roasted vegetables in advance, then they are ready to make these delicious sandwiches.
Serves: 4 adults Preparation time: 15 mins Cooking time: 25 mins Ingredients:
1 peppers, any colour deseeded and chopped 1 courgette sliced 1 small red onion chopped 2 handfuls cherry tomatoes halved 2 tsp olive oil 2 tsp fresh rosemary chopped (dried is also fine) 8 slices wholemeal bread 3 tbsp reduced fat hummus 100g skinless, boneless roast chicken breasts sliced 2 mixed salad leaves 1 pinch ground black pepper

What to do:
1. Preheat the oven to Gas Mark 6/200C/fan oven 180C. 2. Put the vegetables onto a baking sheet and sprinkle with the oil. Add the rosemary and season with black pepper. Roast for 20-25 minutes, until the vegetables are tender. Cool. 3. To make the sandwiches, spread each slice of bread with hummus, then top 4 slices with the chicken. Share the cooled vegetables between them and add some salad leaves. Top with the remaining slices of bread, cut in half and serve.

Tip 1: Roast the vegetables in advance, then cool them. Keep them in a covered dish in the fridge for up to
3 days, ready to use for the sandwiches.

Tip 2: You can use the vegetables in salads too, so why not make double the quantity? Tip 3: For a vegetarian version, omit the chicken and substitute a little reduced fat grated cheese, or simply
use some extra hummus.

Nutritional information:
Per adult portion (i.e. recipe) 264kcal/1105kJ 16g protein 38g carbohydrate of which 7g sugars 6g fat of which 0.2g saturates 6g fibre 443mg sodium equivalent to 1g salt

www.nhs.uk/Change4Life

Roast chicken breasts with red & yellow peppers

This chicken dish is very colourful and appetising - and it's so easy to make.
Serves: 4 adults Preparation time: 15 mins Cooking time: 1 hr 5 mins Ingredients:
4 baking potatoes scrubbed 1 tsp vegetable oil 1 small onion peeled and sliced 1 red pepper deseeded and sliced into strips 1 yellow pepper deseeded and sliced into strips 3 tsp mild paprika 2 tsp dried oregano 30g plain flour 1 pinch ground black pepper 4 skinless, boneless uncooked chicken breasts 300ml reduced salt vegetable or chicken stock 500g broccoli or one head, broken into florets

What to do:
1. Preheat the oven to 190C, fan oven 170C, gas mark 5. Put the potatoes onto the top shelf of the oven to bake. 2. Heat the vegetable oil in a flame-proof casserole dish and stir-fry the onion and peppers over a medium heat until softened, about 3 minutes. 3. Put the paprika, dried oregano or mixed herbs and flour into a shallow dish and season with some pepper, stirring to mix. Dip each chicken breast into this mixture, coating them on both sides. Transfer them to the casserole dish, placing them on top of the onions and peppers. Pour in the chicken stock. Cover the dish and transfer to the oven when the potatoes have been baking for 30 minutes. 4. Bake for 35 minutes, cooking the broccoli in boiling water for 8-10 minutes before the meal is ready.

Tip 1: As an alternative to regular potatoes, try sweet potatoes. Just bake them on the oven shelf above the
casserole - they will be ready in about 45 minutes.

Tip 2: Try serving fresh or frozen green beans, peas or sweetcorn instead of broccoli. Nutritional information:
Per adult portion (i.e. recipe) 384kcal/1607kJ 42g protein 48g carbohydrate of which 9g sugars 4g fat of which 1g saturates 7g fibre 103mg sodium equivalent to 0.25 g salt

www.nhs.uk/Change4Life