Core balance eating plan: Day 1

Updated: 15:01 EDT, 22 January 2011

View
comments

Tomato and asparagus frittata

BREAKFAST
Tomato and asparagus frittata

To serve 2, trim 225g asparagus and cut into 5cm lengths. Slice 2 plum tomatoes (or 8 baby ones). Beat 4 eggs with 90g grated emmenthal and a pinch of salt and tip the mixture into a lightly oiled frying pan. Arrange the vegetables evenly on top. Place over a very low heat and cook very gently for about 20 minutes or until eggs are set and vegetables are done.
■ Include a 70g serving of blueberries per person.

MORNING SNACK
Tropical parma ham rolls

To serve 1, prepare 3 thin wedges of fresh mango and then wrap each in a very thin slice of parma ham.

LUNCH
Sweet chicken salad

To serve 2, chop or slice 150g cooked skinless chicken breast, 30g celery and 55g seedless red grapes. Combine in a bowl with 4 tbsp mayonnaise and a squeeze of lemon. Scatter over 20g toasted flaked almonds.
■ Include a 75g serving of strawberries
per person.

Tropical parma ham rolls

Sweet chicken salad

Coriander chicken

AFTERNOON SNACK
Olive tapenade with sliced vegetables

For 1, serve 2 tbsp good-quality olive tapenade with 75g sliced vegetables of your choice. For home-made tapenade, very finely chop 70g pitted green olives and 70g pitted black olives. Mash in some roasted garlic cloves to taste and enough oil and lemon juice to make a chunky paste. Store in the fridge.

DINNER
Creamy coriander chicken

To serve 2, slice 2 uncooked skinless chicken breasts into bite-sized pieces, season with salt and pepper and brown in 2 tsp olive oil in a large frying pan for 3-4 minutes each side, then remove from pan and set aside. In the pan place 90g double cream, 65g cream cheese, the juice of ½ lime and 10g fresh coriander leaves. Cook, stirring, over a medium heat until melted and smooth. Return the chicken to the pan. Cover and cook on a low heat for 10-15 minutes or until the chicken is cooked through. Sprinkle with extra fresh coriander.
■ Serve each person with 55g wild rice and 50g steamed mangetout dressed with a dash of soy sauce or tamari, a splash of sesame oil and a few toasted sesame seeds.

First published in YOU, Mail on Sunday

BREAKFAST
Tomato and
asparagus frittata
To serve 2, trim 225g asparagus and cut into 5cm lengths. Slice 2 plum tomatoes (or 8 baby ones). Beat
4 eggs with 90g grated emmenthal and a pinch of salt and tip the mixture into a lightly oiled frying pan. Arrange the vegetables evenly on top. Place over a very low heat and cook very gently for about 20 minutes or until eggs are set and vegetables are done.
■ Include a 70g serving of blueberries per person.

MORNING SNACK
Tropical parma ham rolls
To serve 1, prepare 3 thin wedges of fresh mango and then wrap each in a very thin slice of parma ham.

LUNCH
Sweet chicken salad
To serve 2, chop or slice 150g cooked skinless chicken breast, 30g celery and 55g seedless red grapes. Combine in a bowl with 4 tbsp mayonnaise and a squeeze of lemon. Scatter over 20g toasted flaked almonds.
■ Include a 75g serving of strawberries
per person.

AFTERNOON SNACK
Olive tapenade with
sliced vegetables
For 1, serve 2 tbsp good-quality olive tapenade with 75g sliced vegetables of your choice. For home-made tapenade, very finely chop 70g pitted green olives and 70g pitted black olives. Mash in some roasted garlic cloves to taste and enough oil and lemon juice to make a chunky paste. Store in the fridge.

DINNER
Creamy coriander chicken
To serve 2, slice 2 uncooked skinless chicken breasts into bite-sized pieces, season with salt and pepper and brown in 2 tsp olive oil in a large frying pan for 3-4 minutes each side, then remove from pan and set aside. In the pan place 90g double cream, 65g cream cheese, the juice of ½ lime and 10g fresh coriander leaves. Cook, stirring, over a medium heat until melted and smooth. Return the chicken to the pan. Cover and cook on a low heat for 10-15 minutes or until the chicken is cooked through. Sprinkle with extra fresh coriander.
■ Serve each person with 55g wild rice and 50g steamed mangetout dressed with a dash of soy sauce or tamari, a splash of sesame oil and a few toasted sesame seeds.