22 Dec 2015

What can I eat on diet chef?

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With Diet Chef you get 3 fantastic meals and a delicious snack each day, but you may need to add a few fresh extras of your own as well, especially if you need to add more calories to your diet. We would recommend adding 2-3 pieces of fruit per day to your diet as well as 1/4 of a pint of skimmed milk (47 Kcal) with your breakfast but with dinner we know there is such a wide variety of sides and vegetables it can be a bit hard to know what you should be eating alongside your diet chef meals. We've decided to take a look at some of our favourites below:

Wheat Noodles

 
Per 60g Portion (1/3 Cup)
Energy
83 Kcal
Fat
1.3g
Carbohydrates
15g
Protein
2.7g
Great in texture and very affordable, wheat noodles are rich in fibre & vitamins and are a great accompaniment of our Chinese based dishes.  To cook just add ½ cup (60g) to a pre heated pan of water and cooks for 4 minutes. For a low calorie alternative why not try some Japanese Shirataki Noodles.

Rice

 
Per 60g Portion (1/3 Cup)
Energy
83 Kcal
Fat
0.2g
Carbohydrates
22g
Protein
1.5g
Rice is the most commonly consumed food in the world and it’s easy to see why. Rice goes great with Indian, Chinese and Mexican dishes. To cook just bring a cup of water in a pan water to boil  and a add a small amount of salt. Add 60g of rice and cook for 10 minutes on low heat. Rice can also be cooked quite easily in the microwave with water and salt. For a lower calorie intake try sticking to brown rice which takes longer to cook but contains 15% less calories than traditional brown rice. 

Cucumber, Onion & Lettuce Salad

 
Per Portion (100g)
Energy
24 Kcal
Fat
0.1g
Carbohydrates
5g
Protein
1g
Simple but splendid, this salad is probably the easiest side of all. Just chop and wash a couple of lettuce or rocket leaves, 1/2 small onion and a few slices of cucumber and you have the perfect side for most Diet Chef dinners.

Goes Great With: Macaroni Cheese, Pasta Carbonara, Mushroom Pasta, Tuna Pasta, Mild chicken Tikka Masala

Cabbage


Savoy Cabbage
Per 100g Portion
Energy
25 Kcal
Fat
.1g
Carbohydrates
6g
Protein
1.3g
Cabbage is great filler during your Diet Chef diet as its low in fat and cholesterol while being a great source of vitamins of minerals. To cook take four whole cabbages leave and chop into small pieces and place on a hob of boiled water with a pinch of salt. The cabbage should be cooked within 5-10 minutes.



Potatoes


 
Per Portion (120g)
Energy
93 Kcal
Fat
0.1g
Carbohydrates
20g
Protein
2.4g
Potatoes are a stable part of most European diets, it’s hard to imagine what we did without them before they were brought from the Americas in the 16th century. Potatoes are very filling and a great source of potassium and fibre and can be enjoyed boiled or mashed (with skimmed milk).  Just add 2 small or 1 large potatoes to a pot of boiled (and lightly salted water) and cook for around 15 minutes. To mash add ¼ pint of semi skimmed milk and mash before serving.

Carrots

 
Per 80g Portion
Energy
33 Kcal
Fat
0.2g
Carbohydrates
4g
Protein
0.7g
You may have heard that carrots are good for your eyesight and they do contain Vitamin A which is known to improve eye health. But carrots are also rich in Vitamin A, K and potassium. To prepare peel 1 large carrot and dice before adding s to a pot of boiled (and lightly salted water) and cooking for around 10 minutes.

Naan Bread

 
Per 90g Portion (1/2 Slice)
Energy
275 Kcal
Fat
10g
Carbohydrates
37.8g
Protein
7.5g
Lightly toasted naan bread is a tasty and filling side for our Indian dishes. Naan bread is high in fat and carbohydrates so should be enjoyed in moderation or after exercising to help quickly refuel your energy supplies.

Pasta

 
Per 60g Portion (1/3 Cup)
Energy
79 Kcal
Fat
0.7g
Carbohydrates
15g
Protein
3g
Pasta has been Italy’s favourite side dish for almost 1,000 years. Pasta comes in many shapes, sizes and names but all pasta is extremely filling and a great source of energy before or after exercising. To prepare add salt and two cups of water to a pot and bring to boil. Add 60g of Pasta (1/3 a cup) and cook for 10 minutes. 

Goes Great With: Pork Meatballs, Italian Bolognese

Peas

 
Per 60g Portion (1/3 Cup)
Energy
83 Kcal
Fat
0.2g
Carbohydrates
22g
Protein
1.5g
Peas are low in fat and calories but high in just about all of the good things and whats more the UK is the largest producer of frozen peas so there is plenty to go around. Take half a cup of garden peas and bring to boil (but don’t use salt this time) for about 5 minutes. 

Goes Great With: Coq au Vin, Lamb Hot Pot, Minced Beef Hot Pot, Cottage Pie, Chicken Chasseur,  Sausages in Onion Gravy, Beef Stew

Cous Cous

 
Per 60g Portion (1/3 Cup)
Energy
67 Kcal
Fat
0.1g
Carbohydrates
23g
Protein
2.2g
So good they named in twice, couscous is a popular North African side that can be eaten hot or cold.  Just add 1/3 cup to 250ml of lightly salted boiled water and allow it to swell for 5 minutes. The couscous will clump together during this process so ensure that you separated using a fork before serving.

Goes Great With: Vegetable Curry, Chicken Jalfrezi, Taka Dahl


Got anything else you love to add to your Diet Chef meals? Let us know in the comments below!


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