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Amanda’s recipes


Put a 150g cod fillet on a piece of foil, then top with 2tsp red pesto sauce and a squeeze lemon juice. Wrap up and roast at 180°C/fan 160°C/gas 4 for 15 min. Serve with 200g boiled new potatoes in their skins, steamed broccoli and 80g canned sweetcorn in water. Have 100g low-fat rice pudding and 100g berries to follow 504kcal


Cook 60g wholegrain basmati rice according to the pack instructions, then mix with 140g canned chickpeas in water (drained). Heat 1tsp oil in a small pan, then add a few mustard seeds and cook until they pop. Add a small diced onion, a pinch chilli flakes and 1 crushed garlic clove. Cook for 2–3 min, then stir in a pinch each turmeric and dried coriander. After 1 min, stir in 80g small broccoli florets and cook for 5 min. Stir in the rice moerve sprinkled with 1tsp toasted flaked almonds and chopped fresh coriander 504kcal

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