Shopping list
Fruit and vegetables
1 tbsp chopped chives
8 midi vine tomatoes, halved
25g/1oz fresh watercress, to serve
150驳/5陆辞锄 cherry tomatoes, halved
2 garlic cloves, very thinly sliced
160g/6oz green beans, steamed, to serve
陆 lemon, juice only
3 heaped tbsp roughly chopped flat leaf parsley
3 heaped tbsp finely chopped fresh coriander, plus extra to garnish
2 garlic cloves, thinly sliced
1 medium onion, thinly sliced
1 red pepper, deseeded and cut into 3cm/1in chunks
1 yellow pepper, deseeded and cut into 3cm/1in chunks
Tins, packets and jars
1 long red chilli, deseeded and finely chopped (or use 陆 tsp dried chilli flakes)
227g/8oz tin chopped tomatoes
Cooking ingredients
freshly ground black pepper
low-calorie cooking spray
ground black pepper
1 tbsp mild olive oil
freshly ground black pepper
1 tbsp cornflour
1 tbsp medium or mild curry powder
calorie controlled cooking oil spray
Dairy, eggs and chilled
3 large free-range eggs
Meat, fish and poultry
35驳/1录辞锄 smoked salmon, roughly chopped
250g/9oz jumbo king prawns, cooked, peeled and deveined
4 chicken thighs, boned and skinned
Other
150驳/5陆辞锄 fat-free natural yogurt