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Ingredients
- 8 large cooked prawns
- 200g green beans
- 100g dried egg noodles
- 2 tablespoons low salt soy sauce
- 1 teaspoon madras paste
- 1 tablespoon extra virgin olive oil
- 1/2 tablespoon plain flour
- pepper
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Nutrients
- Calories: 458
- Protein: 25.2g
- Fibre: 6.7g
- Sodium: 125.6mg
- Carbohydrates: 78.4g
- Fat Total: 4.9g
- Saturated Fat: 1.4g
- Cholesterol: 169.8mg
Spicy prawn stir fry with green beans…
Spicy Prawn stir fry with green beans and noodles
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Ingredients
- 230g cod fillet
- 100g tinned lentils in water
- 80g frozen peas
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon dried ginger
- salt and pepper
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Nutrients
- Calories: 481
- Protein: 63.1g
- Fibre: 20g
- Sodium: 186.6mg
- Carbohydrates: 51.3g
- Fat Total: 2.5g
- Saturated Fat: 0.4g
- Cholesterol: 126mg
Cod with warming lentils and peas
Cod with warming lentils and peas
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Ingredients
- 200g salmon fillet
- 130g asparagus
- 1 serving tomato and chilli couscous (one 100g dry couscous contains 2 servings)
- 1 tablespoon less salt soy sauce
- 1 teaspoon chilli flakes
- 1/2 teaspoon hot paprika
- salt
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Nutrients
- Calories: 625
- Protein: 51.8g
- Fibre: 2.5g
- Sodium: 1006.4mg
- Carbohydrates: 38.9g
- Fat Total: 28.2g
- Saturated Fat: 6.2g
- Cholesterol: 109mg
Fiery salmon with asparagus and couscous
Fiery salmon with asparagus and couscous
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Ingredients
- 2 large eggs
- splash of semi skimmed milk
- small knob of butter
- 200g tinned plum tomatoes
- salt and pepper
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Nutrients
- Calories: 221
- Protein: 14.4g
- Fibre: 0.9g
- Sodium: 478mg
- Carbohydrates: 6.4g
- Fat Total: 14.9g
- Saturated Fat: 4.4g
- Cholesterol: 430mg
Scrambled eggs with tinned plum tomatoes
Scrambled eggs with tinned plum tomatoes
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Ingredients
- 100g smoked mackerel fillet
- 80g leafy salad
- 100g cooked beetroot
- 1 tablespoon extra virgin olive oil
- 1 lemon
- salt and pepper
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Nutrients
- Calories: 516
- Protein: 23.4g
- Fibre: 7g
- Sodium: 478mg
- Carbohydrates: 36.7g
- Fat Total: 31.4g
- Saturated Fat: 4.2g
- Cholesterol: 75mg
Smoked mackerel with spinach and beetroot salad
Smoked mackerel with spinach and beetroot salad
