Creative Writing

The Asparagus Diet - week one

All recipe ideas serve 1 unless stated otherwise. Recipes that serve 1 can be easily doubled if you're cooking for 2.

Monday

Breakfast

• 1 glass (150ml) of fruit juice
• Slice 1 wholemeal English muffin in half and lightly toast.  Spread with 1tbsp of crunchy peanut butter and 1 small mashed banana.

Lunch - Couscous with asparagus and spicy chicken
1. Dissolve a chicken stock cube in 150ml of boiling water and pour over 50g couscous and allow to stand for 15mins
2. Slice 4 asparagus spears into 2cm lengths and steam for 3-4 mins or until just tender. 
3. Drain the asparagus and stir into the couscous along with 1tbsp chopped fresh parsley, 1tbsp chopped mint, 1tbsp of olive oil, the zest and juice of 1 small lemon, 2 thinly sliced spring onions and 4 halved baby tomatoes. 
4. Slice 100g ready prepared chicken tikka into bite-sized pieces and stir into the couscous.

Small bunch of grapes

Evening meal - Chilli con carne

1. Heat 1 tsp of vegetable oil in a pan, add 1 small finely chopped onion and a sliced red pepper and cook for 3-4 mins.
2. Add 100g of extra lean mince beef and cook for 10 minutes. 
3. Stir in 200ml pot fresh tomato salsa and 3tbsp of canned kidney beans.
4. Serve with 50g of rice cooked according to packet instructions.

1 pot of low fat yogurt

Tuesday

 

Breakfast

Grape and melon smoothie
• Place large slice of melon (any type) and 200ml grape juice in blender and puree until smooth.
• 1 slice of wholemeal or granary toast, spread with 1 tsp of butter or margarine,
• 1 boiled egg.

Lunch - Zesty prawns in pitta pockets
1. Mix 1 tbsp of reduced fat mayonnaise with the zest of 1 small lemon.
2. Stir in 100g cooked peeled prawns.
3. Heat 1 wholemeal pitta and slice in half. 
4. Spoon the prawns into the middle of the pitta, add a handful of rocket or watercress and serve.

Large slice of melon

Evening meal - Breaded cod with tomato salsa and steamed asparagus...