7-Day Fat Burning Diet Plan by Catherine Atkinson

Author:Catherine Atkinson
Language: eng
Format: mobi
Tags: slimming, burning, diet, fat
ISBN: 9780572040604
Publisher: W. Foulsham & Co. Ltd
Published: 2017-02-14T12:26:44.721386+00:00

Vegetarian Main Meals

Eating starchy carbohydrates such as pasta, rice and bulgar (cracked) wheat with small helpings of protein is a winning combination from both a nutritional and a slimming point of view. This chapter contains lots of favourite foods such lasagne, pizza and risotto as well as some more unusual recipes.

Meatless main courses aren’t just for vegetarians and there are plenty of interesting and varied dishes to choose from. In a vegetarian diet, cheese and nuts are good sources of protein and are often the mainstays of meat-free meals. However, they’re also high in fat and calories and should be eaten sparingly. Pulses and beans are protein-packed, especially when teamed with grains.

If you’re vegetarian, make sure that you get enough iron. Eating or drinking vitamin-C-rich foods – like a small glass of orange juice – with a meal helps the body to absorb iron. Tea or coffee can inhibit iron absorption, so avoid these drinks for at least half an hour before and after eating.

Tagliatelle with Creamy Spinach Sauce

Serves 2 – 425 calories per serving – 68% carbohydrate 14% protein 18% fat

175 g/6 oz young leaf spinach

50 g/2 oz Gorgonzola cheese

30 ml/2 tbsp skimmed milk

Freshly ground black pepper

175 g/6 oz tagliatelle

A pinch of salt

1 Wash the spinach and remove any tough stalks. Put in a pan and gently cook for 2–3 minutes until just wilted. Remove from the heat and drain.

2 Chop the Gorgonzola and put in a small pan with the milk. Heat gently until melted, stirring occasionally. Stir in the wilted spinach and season to taste with black pepper.

3 Cook the pasta in plenty of boiling salted water for 10 minutes or until al dente. Drain, then add the spinach sauce and gently mix together. Serve straight away.

Smoked Salmon and Dill Fettucine

Serves 3 – 385 calories per serving – 65% carbohydrate 18% protein 17% fat

225 g/8 oz fresh green and white fettucine

A pinch of salt

75 g/3 oz/1/3 cup curd (smooth cottage) cheese

75 ml/5 tbsp half-fat crème fraîche

75 g/3 oz smoked salmon trimmings

45 ml/3 tbsp chopped fresh dill (dill weed)

Freshly ground black pepper

Lemon wedges and sprigs of fresh dill, to garnish

1 Cook the fettucine in plenty of boiling salted water for 2–3 minutes, or according to the packet instructions. Drain.

2 Meanwhile, gently heat the curd cheese and crème fraîche until melted. Cut the smoked salmon into small strips and stir into the sauce with the chopped dill. Season with pepper.

3 Add the sauce to the fettucine and gently toss together. Serve hot, garnished with lemon wedges and sprigs of fresh dill.

Warm Pasta Salad

Serves 2 – 390 calories per serving – 71% carbohydrate 22% protein 7% fat

1 red (bell) pepper, quartered

1 green pepper, quartered

175 g/6 oz dried fusilli

100 g/3½ oz/1 small can of tuna in brine, drained and flaked

45 ml/3 tbsp no-fat Greek yoghurt

Salt and freshly ground black pepper

Mixed salad, to serve

1 Place the peppers on a grill (broiler) pan, skin-side up. Grill (broil) for 5–6 minutes or until the skins are blackened and charred in places.

2 Put the peppers in a plastic bag or a bowl covered with clingfilm (plastic wrap) and leave until cool.

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.