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.
• 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, ...view middle of the document...
Large slice of melon
Evening meal - Breaded cod with tomato salsa and steamed asparagus
1. Cook 1 cod fillet in breadcrumbs (check label – should be no more than 300 cals/serving)
2. Serve with 5tbsp ready made/shop bought tomato salsa, 3 boiled new potatoes (about 150g) and large serving of steamed asparagus.
Fresh fruit salad or yoghurt (choose one with no more than 100cals)
• 1 glass (150ml) of fruit juice
• 2 poached eggs on 1 slice of granary or wholemeal toast served with grilled tomatoes or mushrooms.
Lunch - Soft cheese, pesto and asparagus wrap
1. Steam 5 asparagus spears for 5-6 mins or until just tender.
2. Drain well and pat dry with kitchen paper.
3. Mix 1 tbsp of red pesto with 60g low fat soft cheese and spread over 1 soft flour tortilla, top with asparagus. Fold and serve.
Pot sugar free jelly and a small banana
Evening meal - Spaghetti with fresh tomatoes and olives
1. Cook 50g spaghetti in large pan of boiling salted water for 10-12 mins.
2. Drain well and return to the pan.
3. Peel, de-seed and dice 4 plum tomatoes and stir into the pasta, along with 40g roughly chopped pitted black olives, 1tsp roughly chopped capers, 1 tbsp of olive oil and 3tbsp chopped fresh parsley.
4. Season to taste and serve immediately.
Fresh fruit salad
Banana and strawberry smoothie
• Place 1 ripe banana in a blender with 200ml skimmed milk and 1 pot low fat strawberry yogurt and blend until smooth.
• 1 low fat cereal bar (choose one with 150 calories or less).
Lunch - Chicken and asparagus soup
1. Place 1 skinless chicken breast and 1 crushed clove garlic in a saucepan with 300ml of chicken stock, bring to the boil then reduce the heat and simmer for 20 mins.
2. Remove the chicken and set aside.
3. Slice 4 asparagus spears into 2cm lengths and add to the pan.
4. Slice the chicken into bite sized pieces and add to the pan along with 75g Straight to Wok noodles.
5. Add 2 thinly sliced spring onions and a handful of chopped fresh coriander. Add soy sauce to taste.
1 pot ‘diet’ chocolate mousse or 1 piece of fruit
Evening meal - Pork with Pasta and Mustard Sauce
1. Cook 50g pasta shapes according to packet instructions.
2. Slice 100g lean port fillet into thin slices. Heat 2tsp olive oil in a frying pan. Add the meat and cook over a high heat for 2-3 mins.
3. Remove the pork and set aside.
4. Reduce the heat and add a little more oil if necessary, add 1 small chopped onion and 1 crushed clove garlic and cook over a medium heat for 3-5 mins.
5. Add a handful of sliced mushrooms and continue cooking for a further 5mins.
6. Drain the pasta and add to the mushroom mixture along with the pork, 50ml chicken stock or water and 1tbsp wholegrain mustard. Cook, stirring gently for 5 mins.
7. Stir in 2 level tbsp reduced fat crème fraîche and serve immediately garnished with chopped chives.
8. Serve with a large portion of steamed asparagus.