In This Series
- Breakfast: Oatmeal Muffin
- Lunch: Courgette, Pea And Broad Bean Tortilla
- Dinner: Turkey Meatballs With Tagliatelle, Chilli And Tomato
If you’re keen to start following Public Health England’s 400-600-600 guidelines, which involve eating meals of no more than 400 calories for breakfast, and 600 for lunch and dinner, you might well be worrying that satisfying evening meals will have to fall by the wayside. We hope this turkey tagliatelle recipe created by Waitrose will disabuse you of that notion, as it’s as tasty a meal as you could hope for and comes in at a mere 515 calories per serving. It’s also quick and easy to make – just 15 minutes of prep and ten of cooking – and it’s high in both protein (27.7g per serving) and fibre (10.1g).
Before you head on to the instructions, a quick FYI – this recipe suggests using tubs of ready-made tomato and chilli sauce, which you can find in all supermarkets, but the nutritional info relates to Waitrose’s sauce, so it’ll be slightly off with any others. If you avoid using ready-made sauces, you can use canned chopped tomatoes and season them with chilli and herbs.
Ingredients (Serves Four To Six)
- 300g turkey breast mince
- 1 free range egg
- 2 cloves garlic, crushed
- ½ onion, very finely chopped or grated
- Pinch ground nutmeg
- 75g breadcrumbs
- 1tbsp butter
- 2 x 350g tubs tomato and chilli sauce
- 500g wholewheat tagliatell
- 125g cherry tomatoes, halved
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- In a large mixing bowl, mix the mince with the egg, garlic, onion, nutmeg and breadcrumbs with your hands until well combined. Season and roll into 24 meatballs.
- Melt the butter in a large frying pan over a low heat and cook the meatballs for five minutes, or until golden on one side. Turn them over, then add the sauce and cover with a lid. Cook for a further five minutes until cooked through (with no pink meat).
- Meanwhile, cook the tagliatelle according to pack instructions. Add the cherry tomatoes to the sauce, then spoon this over the hot, drained pasta.
Energy 515 calories
-of which saturates 4.8g
-of which sugars 9.2g
Recipe and image courtesy of waitrose.com
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Nick Harris-Fry is a journalist who has been covering health and fitness since 2015. Nick is an avid runner, covering 70-110km a week, which gives him ample opportunity to test a wide range of running shoes and running gear. He is also the chief tester for fitness trackers and running watches, treadmills and exercise bikes, and workout headphones.