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Spice-rubbed steaks with jacket potatoes


◯ 4 medium baking potatoes

◯ 1tsp coriander seeds

◯ 2tsp sesame seeds

◯ 1/4tsp cinnamon

◯ Pinch dried chilli flakes

◯ 1tsp ground cumin

◯ 4 x 125g lean sirloin steaks

◯ Cooking oil spray

◯ 140g mixed salad leaves

◯ 250g baby plum tomatoes, halved

◯ 1tbsp extra-virgin olive oil

◯ 2tsp balsamic vinegar

◯ Fresh coriander leaves, to garnish (optional)

1 Prick each potato with a fork, then microwave for 10–12 min (or cook in an oven heated to 200°C/fan 180°C/ gas 6 for 1 hr) until almost tender.

2 Meanwhile, toast the coriander seeds and sesame seeds in a dry, non-stick frying pan over a medium heat for 30 sec or until fragrant. Transfer to a pestle and mortar and pound until finely crushed. Stir in the cinnamon, chilli flakes and cumin.

3 Heat a non-stick griddle pan. Spray the steaks on both sides with oil, then sprinkle all over with the spice mixture. Cook the steaks in the hot pan for 2–3 min on each side for medium, or until done to your liking. Transfer to a plate, cover loosely with foil and rest for 5 min.

4 While the steaks are resting, toss the mixed salad leaves with the tomatoes, olive oil and balsamic vinegar in a bowl.

5 Serve the steaks and potatoes with the salad, sprinkled with coriander leaves (if using) and freshly ground black pepper.

Tandoori chicken burgers


◯ 2tbsp medium curry paste

◯ 170g pot fat-free Greek yogurt

◯ 300g skinless mini chicken breast fillets

◯ 2tsp sunflower oil

◯ 2tbsp finely chopped fresh mint leaves

◯ 4 medium wholegrain rolls, halved

◯ 50g baby spinach

◯ 1/2 cucumber, peeled into ribbons

◯ 1 carrot, peeled into ribbons

◯ Fresh coriander leaves, to garnish (optional)

1 Combine the curry paste and 2tbsp of the yogurt in a medium non-metallic bowl. Add the chicken and toss to coat.

2 Heat the oil in a large non-stick frying pan over a medium-high heat. Cook the chicken, turning, for 5–10 min until golden and cooked through.

3 Combine the remaining yogurt and the chopped mint in a small bowl, then spread some over the bottom half of each roll. Top with the spinach, cucumber, carrot and cooked tandoori chicken. Dollop over the remaining yogurt mixture, garnish with coriander (if using) and add a grind of black pepper. Serve topped with the remaining roll halves.

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About Healthy Food Guide

At last, a long-term plan for weight loss! If you’ve relied on extreme diets before, you’ll love our brand new plan, which focuses on making small changes that add up to long-term weight loss. Start off with our dietitian’s kickstart 14-day menu plan, then try the rest of our low- calorie recipes with nutrition symbols to help you choose foods for your particular needs. Keep going and be inspired by the HFG readers who ditched the fads, lost weight and feel great. They’re still enjoying food to the full, and the changes they’ve made can work for you, too. Make it today and keep that unhealthy weight off for good.