Sunday
Meal Plan 2: Around the World
Day 7 · Sunday · Britain
Breakfast
Baked Beans and Grilled Tomato on Wholemeal Toast
Ingredients (1 portion)
- 2 slices wholemeal bread
- 200 g baked beans, reduced sugar and salt (half a 400 g tin)
- 1 large tomato
- Black pepper
Method
- Heat the grill to high. Cut the tomato in half through the middle, put the halves cut side up on a baking tray, and grill them for 5 to 6 minutes, until soft and lightly browned at the edges.
- Meanwhile, warm the beans in a small saucepan over a medium heat for 3 to 4 minutes, stirring, until they are bubbling and hot all the way through. (Or microwave them in a covered bowl for 1 minute 30 seconds, stir, and heat for a further 30 seconds.)
- Toast the bread.
- Spoon the beans over the toast, put the tomato halves on the side, and season with plenty of black pepper.
Why it is a healthy start
Baked beans count towards your five a day, and they give fibre and protein for very little fat. Choosing the reduced sugar and salt kind and grilling the tomato rather than frying it makes this a lighter version of a cooked breakfast.
Swaps
A poached or boiled egg on top. A few mushrooms grilled on the tray with the tomato. A teaspoon of Worcestershire sauce stirred into the beans.
Shopping list for this recipeLunch
Leek and Potato Soup
Ingredients (1 large bowl)
- 1 medium leek (about 150 g once trimmed)
- 150 g potatoes
- ½ reduced-salt vegetable stock cube
- 1 tsp olive oil
- 350 ml boiling water
- 50 ml semi-skimmed milk
- Black pepper
Method
- Cut the root and the tough dark green top off the leek. Slice it in half lengthways and rinse it well under cold running water, because soil hides between the layers. Slice it thinly.
- Peel the potatoes and cut them into 2 cm cubes.
- Heat the oil in a saucepan over a low to medium heat. Add the leek and a splash of water, cover, and cook for 8 minutes, stirring now and then, until it is soft but not brown.
- Add the potatoes, crumble in the stock cube and pour in the boiling water. Bring to a simmer, cover, and cook for 15 minutes, until a knife slips easily into the potato.
- Blend the soup with a stick blender until smooth. Or mash it roughly with a potato masher for a chunkier soup.
- Stir in the milk and heat it through for 1 minute without boiling. Season with a lot of black pepper and taste before adding salt.
Why it is a healthy lunch
Traditional versions use a lot of butter and cream. This one gets its creaminess from the potato itself, so it is thick and smooth with very little fat, and the leeks provide fibre.
Swaps
A handful of spinach stirred in at the end for green flecks. A spoonful of Greek yoghurt on top. Eat it cold with chives for vichyssoise, its French cousin.
Shopping list for this recipeDinner
Lemon and Herb Roast Chicken with Potatoes and Green Beans
Ingredients (2 portions of chicken; potatoes and beans for tonight only)
- 300 g skinless chicken breast fillets (2 fillets) or boneless skinless thighs
- 200 g potatoes (tonight's portion only)
- 100 g green beans (tonight's portion only)
- 1 lemon
- 1 clove garlic
- 1 tsp dried thyme
- 1 tbsp olive oil
- Salt and black pepper
Method
- Heat the oven to 200°C (180°C fan, gas mark 6). Scrub the potatoes (peel them if you prefer) and cut them into 2 cm chunks. Peel and crush the garlic.
- Grate the zest of the lemon into a bowl, then squeeze half the lemon into the bowl. Cut the other half into wedges for serving. Add the garlic, thyme, 2 tsp of the oil, a pinch of salt and some pepper.
- Put the chicken in the bowl and turn it until it is coated. Cut each fillet in half horizontally if it is thicker than 3 cm, so it cooks evenly and stays juicy. Wash your hands, the board and the knife.
- Toss the potatoes on a large baking tray with the remaining oil and a pinch of salt. Roast them for 10 minutes on the top shelf.
- Take the tray out, push the potatoes to one side, and add the chicken. Roast for a further 25 minutes, turning the potatoes once, until the potatoes are golden and the chicken is cooked.
- Cut into the thickest piece of chicken. It must be white all the way through with no pink, and the juices must run clear. If not, give it 5 more minutes.
- While the chicken roasts, trim the beans and cook them in boiling water for 4 to 5 minutes until just tender. Drain.
- Rest the chicken for 3 minutes. Serve one fillet with the potatoes, the beans and the lemon wedges.
Why it is a healthy dinner
Skinless chicken breast is lean, and the lemon, garlic and thyme give a lot of flavour without gravy or added fat. Cooking two fillets at once means tomorrow's lunch is already done and the oven is only used once.
Swaps
Rosemary in place of the thyme. Swap the green beans for broccoli or peas. Use carrots or parsnips chopped into the tray with the potatoes. A whole small chicken is also a good roast, but takes about 1 hour 20 minutes and needs more care.
Shopping list for this recipe