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WEDNESDAY MENU

WEDNESDAY MENU . SNACK : 30g of mixed or unsalted nuts. BREAKFAST : BANANA AND STRAWBERRY BREAKFAST SMOOTHIE . Serves : 1 Prep: 5 minutes Ingredients

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WEDNESDAY MENU

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  1. WEDNESDAY MENU SNACK : 30g of mixed or unsalted nuts

  2. BREAKFAST : BANANA AND STRAWBERRY BREAKFAST SMOOTHIE • Serves: 1 • Prep: 5 minutes • Ingredients • 1/2 small banana1/2 cup chopped fresh strawberries3/4 cup reduced fat milk* 1/4 cup reduced fat natural yoghurt*1 tbs honey 1 tsp wheat germ 1/4 cup crushed ice • Method: • Place the fruit into a blender with the milk, yoghurt, honey, wheat germ and ice. Blend until smooth and serve immediately in a chilled glass • Energy 1250kJTotal fat 3.1gSaturated fat 1.8gProtein 14.4g • Carbohydrate 52.4gFibre 3.5gSodium 149mgPotassium 859mg

  3. LUNCH :StRAWbERRYAND SPINACH SALAD • Preparation time:  15 minutes         Cooking time:  3minutes     Serves:  6-8Ingredients Salad½ cup slivered almonds225g baby spinach leaves, washed 250g fresh strawberries, washed, tops removed and cut into quarters1 tablespoon sesame seeds½ tablespoon poppy seedsDressing1 tablespoon olive oil2 tablespoons lemon juice½ tablespoon honey1 teaspoon low-sodium soy sauce (GF)1 tablespoon finely sliced fresh mint • Method: • Preheat oven to 180°C. Place almonds onto oven tray and bake for 2–3 minutes to toast,  checking regularly. Once lightly browned, remove and set aside to cool.2. Combine spinach leaves, strawberries, toasted almonds, sesame seeds and poppy seeds in a bowl, and toss gently to combine dressing • Place olive oil, lemon juice, honey, soy sauce and mint into a small sealed container, and shake well to combine. • Drizzle over the salad and serve immediately Nutrient Analysis PER SERVING: 94 CAL (391kJ); Protein 3g; Total Fat 7g; Saturated Fat <1g; Carbohydrate 3g; Total Sugars 3g; Fibre 2g; Sodium 35mg; Potassium 361mg; Calcium 48mg; Iron 2.0mg

  4. DINNER : Salmon pie with mash topping • Serves 4Preparation time: 40 minutesCooking time: 50 minutes • Ingredients • 2 tbs Tick approved margarine spread*2 tbs plain flour2 cups reduced fat milk*Pinch of nutmeg2 tsp dried parsley415g can Tick approved red salmon*, drained, skin and bones removed 1 cup frozen peas, thawedBlack pepper to season • Mashed potato:750g potatoes, peeled and chopped1 tablespoon Tick approved margarine spread*¼ cup light tasty cheese, grated½ cup reduced fat milk*Black pepper to seasonSalad to serve • Method: • Melt the margarine in a pan and add the flour, stirring for 1 minute. Slowly add the milk, stirring to break up any lumps. Bring to boil, reduce heat and simmer for 2 minutes. • 2. Add the nutmeg, parsley, salmon and peas. Season with pepper. Pour into a 1 litre capacity ovenproof dish. Set aside. • 3. To prepare mashed potato, cook potatoes in boiling water for 15 min or until tender. Drain, return to pan. Add spread, cheese and milk and mash until smooth and creamy. Season with cracked black pepper. • 4.  Spread potato over salmon mixture and bake in preheated 200C oven for 30 minutes until pie is heated through. Serve with salad.

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