810 options updated 21/3/2010
Choose one portion of protein-rich food from the list below:
Protein Options
250g plain cottage cheese (5% fat)
325g reduced fat cottage cheese (less than 2% fat)
175g chicken breast without skin/fat
275g white fish fillet, eg cod, haddock
260g canned tuna* in water (drained)
190g fresh tuna steak*
275g quorn pieces/mince (V)
250g prawns
2 large eggs (V)
210g regular or 400g of firm tofu (V)
80g dried weight red lentils
225g canned chick peas, drained
70g dried weight soya beans
80g dried weight chick peas
The skimmed milk allowance should be 340mls (misprint in book)
Plus
Vegetable options
3 tablespoons in total of any of the following
Green salad leaves such as rocket, lambs lettuce, watercress, radicchio, little gem or romaine lettuces
Celery, cucumber or red radishes
Courgettes, marrow, Brussels sprouts, kale, turnip tops (the green leafy part not the actual turnip) broccoli, cauliflower or any cabbage including pickled)
Mushrooms
Chinese leafy greens such as pok choi or Chinese cabbage
Spring onions, green peppers, spinach, asparagus, fennel and celeriac
Plus
340ml skimmed milk.
Remember - No oil to fry (steam or poach). Don't add salt, but herbs, pepper, balsamic or lemon juice are ok. Use fat free salad dressings.
Also please note Page 15
'Smoked Haddock with celeriac and roasted vegetables'
This should be plain haddock NOT smoked haddock due to the high salt level in smoked haddock.
Plus
3 Cambridge meals regardless of height, gender or ethnicity
Enjoy
810 info from KD last year ... enjoy
