Anny Plummer

eggs large size • tomatoes 2 cans of chopped Italian (each can 400g / 14oz.) • onion 200g / 7 oz. (chopped) • Greek yogurt 2 tablespoons plain low fat (0%) • capsicum peppers 2 red (about 150 g / 6 oz. each -seeded and chopped) • tomato 1 tablespoon purée • garlic 2 teaspoons powder • chili powder 1 teaspoon • paprika 1 teaspoon • cumin ½ teaspoon ground • parsley 2 teaspoon dried • cayenne pepper 1 pinch •

pork leg thin steak • potato (peeled & grated) • onion (finely sliced) • tomatoes canned • egg 1 • breadcrumbs WholeGrain • Contains 3 portions of Over5aDay in 440 calories suitable as an Over5day recipe on the Pro52diet

white fish filets / 14 oz . • potato floury / 17½ oz . • broccoli (fresh or frozen) / 5 oz . • peas (frozen) / 5 oz . • red pepper (chopped fine) / 5 oz . • onion (chopped fine) / 3½ oz . • flat leaf parsley (chopped and destalked) / 1 oz . • lemon juice • plain flour • sweet potatoes (cut into wedges) / 36 oz . • arugula rocket / wild / 2½ oz . • spinach baby leaf / 2½ oz . •

chicken breast meat (chunked) / 17½ oz. • sausages low fat (sliced) / 9 oz. • onion (sliced) / 7 oz. • carrots (sliced) / 5 oz. • celery (sliced) / 3½ oz. • spinach / 7 oz. • potatoes new (chunked) / 14oz. • chicken stock (hot) / 17 fl. oz. • Dijon mustard • mixed Italian herbs • bay leaf • “Spray2Cook” (a word used to describe any low-cal. non-stick cook’s oil spray)

couscous / 2 oz. • button mushrooms (quartered) / 2½ oz. • onion (chopped) / 2½ oz. • peas (frozen) / 2 oz. • garlic (finely chopped) • chicken stock / 15 fl. oz.

eggs large • egg whites large • Zucchini Courgette / * (chopped) / 5 oz. • bacon lean medallions** (chopped) / 3½ oz. • onions (chopped) / 3½ oz. • cherry tomatoes (quartered) / 3½ oz. • black pepper ground • “Spray2Cook” (a word used to describe any low-cal. non-stick cook’s oil spray) • summer squash * or any other • ** or lean gammon (cubed)

sausages low fat (less than 3% fat) / 7 oz . • apples eating (about 2 small) / 7 oz . • white onion (thinly sliced) / 5 oz . • tomatoes chopped tinned / 7 oz . • black pepper ground • “ Spray2Cook ” (a word used to describe any low-cal. non-stick cook’s oil spray)

guinea fowl breasts (skin off) / 4½ oz . • ham thick lean steak pieces * / 2½ oz . • apple eating (cored and sliced into 4) / 3 ½ oz . • walnut pieces / 1½ oz . • chicken stock / 10 fl . oz . • crème fraîche (low fat) • aspartame • black pepper ground • “ Spray2Cook ” (a word used to describe any low-cal. non-stick cook’s oil spray) • * the same size as the breasts

rice long grain (boil in the bag works well!) / 2¼ oz . • chicken breast cooked (chopped) / 2½ oz . • Italian ham lean (cubes) / 2 oz . • onion (frozen / chopped) / 2 oz . • chicken stock strong • crème fraîche (low fat)

eggs large • chicken sausages low fat / 5 oz . • potato (small cubes - skin on) / 9 oz . • onions (diced) / 3 oz . • pepper green (diced) / 3 oz . • mushroom diced / 3 oz . • plum tomatoes chopped / 14 oz . cans • black pepper ground • Basil leaves (chopped) • “ Spray2Cook ” (a word used to describe any low-cal. non-stick cook’s oil spray)

onions (thinly sliced) / 26½ oz. • potato (small chunks – skin on) / 9 oz. • chicken / vegetable stock 34 fl. oz. • milk skim / 8½ fl. oz. • garlic powder • aspartame • black pepper ground • chives chopped

white fish (cubed) / 14oz. • shrimp prawns / (uncooked) / 14oz. • scallions spring onions / (thinly sliced) / 2 oz. • red pepper (diced) / 1 oz. • pepper yellow (diced) / 1 oz. • lemon juice • crème fraîche (low fat) • garlic powder • white pepper ground • “Spray2Cook” (a word used to describe any low-cal. non-stick cook’s oil spray)

pork escalope (cut into cubes) / 17½ oz. • white onion (sliced) / 10 oz. • red peppers (sliced) / 12 oz. • vegetable stock ) /4¼ fl. oz. • crème fraîche (low fat) / 6¾ fl. oz. • tomato purée • paprika • parsley dried chopped • garlic powder • cornstarch cornflour / • “Spray2Cook” (a word used to describe any low-cal. non-stick cook’s oil spray)

chicken breast (skin off diced) / 17½ oz . • onion (chopped fine) / 8 oz . • mushrooms sliced / 10 oz . cans • pasata • garlic powder • parsley dried • bay leaf • garlic powder • black pepper ground • “ Spray2Cook ” (a word used to describe any low-cal. non-stick cook’s oil spray) • carrot / 2½ oz . • onion / 5 oz . •

white fish fillet (skinless) / 4½ oz . • potato / 5 oz . • peas frozen / 2 oz . • egg beaten (will use ¼) • breadcrumbs WholeGrain / 1 oz . • tartar sauce

chicken breast cubed / 6 oz . • well mixed stir fry veg - choose from : / 14 oz . • Baby corn • (frozen and blanched in boiling water or fresh) • Bean sprouts • (fresh or canned) • Bell peppers • (thin strips mixed colors) • Broccoli • (frozen and blanched in boiling water or fresh, florets with stems) • Cabbage • (shredded) • Carrot • (matchstick size batons – cut from fresh or canned) • Mushroom • (sliced fresh or canned button) • Onion • (sliced) • Red onion • (sliced) • Scallion spring onion • / (halved then sliced lengthways) •

chuck beef rump / / braising (lean – cubed) / 28 oz . • plum tomatoes chopped / 14 oz . cans • red onion (thickly sliced) / 10 oz . • peppers green (roughly chopped) / 7 oz . • Chianti wine * / 17 fl . oz . • flat leaf parsley dried • sage dried • bay leaves • garlic powder • white onion (finely chopped) / 10 oz . • carrot (finely chopped) / 5 oz . • celery (finely chopped) / 5 oz . •

white fish filets (c. 25mm / 1” thick) / 4½ oz . • burger bun WholeGrain / 2 oz . • egg (use about a a quarter on one serving) • parsley • tomato ketchup / ¾ oz . • sweet potato (skinned) / 2 oz . • Salt Pepper and • lettuce (shredded) / 3 oz . • “ Spray2Cook ” (a word used to describe any low-cal. non-stick cook’s oil spray)

sausages low fat / 8 oz . • rice long grain / 4½ oz . • onion (chopped) / 4½ oz . • carrot (chopped) / 2½ oz . • red pepper (chopped) / 2½. • mushrooms (chopped) / 2½ oz . • peas (frozen) / 2½ oz . • sweet corn (frozen) / 1 oz . • water cold / 5 fl . oz . • chicken stock water cube in boiling / 10 fl . oz . • vegetable stock cube • cheese low fat processed (this is equivalent to four laughing cow etra light triangles) / 2½ oz . •

fish smoked (cubed) / 5 oz. • potatoes (peeled and cubed) / 10 oz. • red onion (coarsely chopped) / 3½ oz. • pepper green or yellow (coarsely chopped) / 2½ oz. • cherry tomatoes (quartered) / 2½ oz. • milk skim / 3½ fl oz. • eggs large (hard boiled - chopped) • curry powder medium • white pepper • “Spray2Cook” (a word used to describe any low-cal. non-stick cook’s oil spray)