Shopping list
Fruit and vegetables
150驳/5陆辞锄 frozen mixed berries, such as strawberries, raspberries and blueberries, thawed
1 small eating apple, cored, halved and thinly sliced
100驳/3陆辞锄 long-stem broccoli, trimmed and cut into short lengths
100驳/3陆辞锄 cherry tomatoes, halved
3 heaped tbsp roughly chopped fresh coriander
陆 lemon, juice only
1 small onion, half thinly sliced, half finely chopped
2 garlic cloves, crushed
1 onion, sliced
3 heaped tbsp chopped flatleaf parsley, to garnish
Tins, packets and jars
80g/2戮oz whole rolled porridge oats
陆 chicken stock cube
2 tsp prepared English mustard
2 x 400g tins cannellini beans, drained and rinsed
400ml/14fl oz pork or chicken stock, made with 1 stock cube
400g tin chopped tomatoes
Cooking ingredients
15驳/陆辞锄辞锄 flaked almonds, toasted
1 bay leaf
salt and freshly ground black pepper
2 tsp medium curry powder
15驳/陆辞锄 flaked almonds, toasted
low-calorie cooking spray
salt and freshly ground black pepper
陆 tsp hot chilli powder
low-calorie cooking spray
2 tsp smoked paprika
2 tbsp tomato pur茅e
Dairy, eggs and chilled
150驳/5陆辞锄 fat-free natural fromage frais
200ml/7fl oz semi-skimmed milk
4 tbsp fat-free plain yoghurt or fromage frais, to serve
Meat, fish and poultry
1 chicken breast, boned and skinned
150驳/5陆辞锄 gammon steak, all visible fat removed, cut into 2cm/1in pieces
250g/9oz pork tenderloin fillet, all visible fat removed, cut into 2cm/1in pieces
Other
75g/2陆oz wholegrain long-grain rice