The Urban Walker by Maggie Humphreys

Author:Maggie Humphreys
Language: eng
Format: epub
Publisher: eBookPartnership.com
Published: 2013-03-15T00:00:00+00:00

Day 12

Breakfast

Make your choice from the Energy for Life Breakfasts

Light Meal

Ham and Borlotti Bean Salad with Jacket Potato

2 medium baking potatoes

2 slices lean cooked ham

220 g (8 oz) tin cooked borlotti beans, drained

2 spring onions

10 ml (2 tsp) low-fat mayonnaise

10 ml (2 tsp) low-fat natural yogurt

freshly ground black pepper

Bake the potatoes then split them lengthways. Meanwhile, cut the ham into small pieces and finely slice the spring onions, then put the ham and onions into a bowl with the beans. Mix the mayonnaise with the yogurt and add to the ham, beans and onions to coat them. Spoon the salad on to the potatoes and add some freshly ground pepper.

Main Meal

Penne Amalfi

150 g (6 oz) penne pasta

1 medium aubergine

1 medium onion

100 g (4 oz) mushrooms

4 medium tomatoes

4 anchovies

5 ml (1 tsp) capers

8 black olives

15 ml (1 tbsp) fresh basil

chilli sauce, to taste

freshly ground sea salt and black pepper

Cook the penne as directed, then drain. Meanwhile, peel the aubergine and cut into small pieces. Slice the onion and mushrooms and cut the tomato into small pieces. Put the vegetables into a pan with 250 ml (10 fl oz) water and cook over a medium heat for about 8 minutes. Cut the anchovies, capers and olives into small pieces and stir into the aubergine mixture. Tear the basil into small pieces then add the basil, chilli sauce and some freshly ground salt and pepper to the pan and stir well. Divide the penne on to individual plates, spoon over the sauce and serve immediately.

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