Part 25 (2/2)

Have a green salad a chopped tomato, dressed with 1 teaspoon olive oil and drizzled with a little lemon juice as well (this adds 70 calories)

C.

Have 150 g (5 oz) new potatoes as well - boil and drain them and then put them back in the pan and add 1 teaspoon wholegrain mustard; stir together and serve with the rest of the dish (this adds 120 calories)

D.

As for B and C combined (this adds 190 calories)

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Chilli con carne

Buy mince that is marked 'extra lean'. It's got far fewer calories than full-fat mince and is much healthier for your heart.

CALORIES PER PORTION 500 kCals serves 4 2 teaspoons olive oil 2 onions, finely chopped 2 garlic cloves, crushed 1 teaspoon ground c.u.min 2 teaspoons mixed dried herbs 2 bay leaves 750 g (112 lb) extra lean minced beef 1 teaspoon paprika 12 teaspoon cayenne pepper (or to taste) 2 tablespoons tomato puree 1 x 400 g (13 oz) can chopped tomatoes 100 ml (312 fl oz) red wine 200 ml (7 fl oz) water 1 x 400 g (13 oz) can kidney beans salt and freshly ground black pepper serve with: salad leaves Warm the oil in a large heavy-based saucepan or heatproof ca.s.serole. Gently fry the onions for about 5-10 minutes until softened, but not brown. Stir in the garlic, c.u.min, mixed herbs and bay leaves. Cook for a minute then add the minced beef. Brown the meat, stirring and breaking up any lumps.

Add the paprika, cayenne pepper and tomato puree and stir everything thoroughly. Add the chopped tomatoes, and pour in the wine and water. Put a lid on the pan or ca.s.serole and cook over a very low heat for 134 hours; every 20-30 minutes give the chilli a stir and check that it isn't catching on the base of the pan, adding a little more water if necessary.

Drain and rinse the kidney beans, then add them to the meat and cook for a further 30 minutes. Check the seasoning, remove the bay leaves and serve immediately, accompanied by a green salad.

B.

Have a small baked potato, about 150 g (5 oz) per serving as well (this adds 115 calories)

C.

Have some boiled rice (about 50 g/2 oz dry weight) and 10 g (34 oz) grated Cheddar cheese on top of the chilli per serving (this adds 210 calories)

D.

Have some boiled rice (about 75 g/3 oz) with the chilli and 20 g (34 oz grated Cheddar cheese per serving as well (this adds 340 calories)

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Steak with herby, healthy chips

This is a good example of a traditional meal that's been adapted to have a lower calorie count, but with extra flavour.

CALORIES PER PORTION 440 kCals serves 2 2 x fillet steaks, weighing about 150 g (5 oz) each 50 ml (2 fl oz) red wine 2 teaspoons olive oil freshly ground black pepper mustard, to serve for the chips: 2 baking potatoes, weighing about 175 g (6 oz) each 2 teaspoons olive oil 1 teaspoon dried mixed herbs Trim any excess fat from the steaks. Pour the wine into a china dish, add a good grinding of black pepper then turn the steaks over in this marinade so they are evenly coated. Cover the dish and set aside until needed.

After 30 minutes, prepare the chips. Preheat the oven to 200C (400F) Gas mark 6. Wash the potatoes but don't peel them. Slice them into fat chips (about 2 cm/just under 1 inch wide). Place them in a pan of water, bring to the boil and par-boil for 2 minutes.

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