COOK
OUR MEALS
LOWEST
IN FAT AND
CALORIES AL
L UNDER
400 CALORIES & 14G FAT
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NEW
230 CALORIES
Salmon Fishcakes with Thai Seasoning, Soya and a Quinoa Crumb (serves 2) £5.99
Gluten Free
Our meals lowest in fat and calories all contain less than 14g of fat and less than 400 calories. This is 20% or less of the guideline daily amount of calories and fat, based on a woman eating 2000 calories a day. The great news if you’re watching your waistline, or just trying to eat more healthily, is that we haven’t made any compromises on flavour. Each and every dish has been cooked using the same ingredients and techniques you would at home, so they look and taste homemade (maybe even a bit better than you might manage yourself). Blast freezing at -35ºc means all the flavour and nutrients are locked L UNDER in (and no additives or preservatives are needed), so every meal tastes AL freshly made when you whisk it out of your oven or microwave.
OUR MEALS
LOWEST
IN FAT AND
CALORIES
400 CALORIES & 14G FAT
Salt Our recipes contain varying amounts of salt to make them remarkably tasty. We have indicated clearly which dishes have higher salt levels. In some recipes, particularly Asian ones, this will be because the ingredients used are salty (for example Japanese miso seasoning or Thai fish sauce). We try and avoid adding salt to recipes unless it’s absolutely necessary to make them taste great. If you’re keeping an eye on the amount of salt you eat, then there are still plenty of meals lower in both fat and calories to choose from. Guideline Daily Amounts All our calculations are based on the Guideline Daily Amounts for a woman, which are a bit lower than for a man (2000 calories vs 2500 calories/70g vs 95g of fat). As the name suggests, these figures are only a guide.
341
CALORIES
Sea Bass Linguine
223 CALORIES
Vegetable Tagine
Sweet & Smoky Moroccan Chicken Bake
386
CALORIES
267 CALORIES
Beef Bourguignon
OUR MEALS
...listed by calories in ascending order:
LOWEST
Figures per portion
IN FAT AND
CALORIES
Weight Calories Fat (g) GDA: 2000 GDA: 70g (cal) %GDA (fat) %GDA Cheese SoufflĂŠs with Red Onion Marmalade 60 143 7% 6.2 9% Roasted Vegetable Chickpea Curry
Sat Fat GDA: 20g
Salt GDA: 6g
(sat fat) %GDA (salt) %GDA
3.7
19% 0.58 10%
Prawn Karahi
320 211 11% 3.8 5% 1.2 6% 2.5 42% 310 223 11% 10.2 15% 1.6 8% 4 67%*
Vegetable Chickpea Tagine
310 223 11% 8.4 12% 1.43 7% 1.98 33%
Salmon Fish Cakes with Thai Seasoning, Soya & a Quinoa Crumb 150
230 12% 12.8 18% 4.3 22% 1.28 21%
Lamb Casserole with Minted New Potatoes
256 13% 2.2 3%
360
0.97 5%
2.63 44%
Chilli con Carne
290 258 13% 9 13% 3.5 18% 3 50%*
Red Lentil & Mixed Bean Casserole
290 258 13% 7 10% 1.3 7% 2.5 42%
Beef Bourguignon
290 267 13% 9 13% 2.6 13% 1.87 31%
Sweet Chilli Chicken & Noodles
330 323 16% 5.3 8% 1 5% 3 50%*
Moroccan Harissa Chicken
315
Sea Bass Linguine
310 341 17% 13 19% 4.3 22% 2.5 42%
334 17% 9.5 14% 1.7
9%
2.5 42%
Garlic Chicken Curry
350 342 17% 8.8 13% 4.6 23% 4.3 72%* 320 358 18% 13.8 20% 4.1 21% 3.13 52%*
Moroccan Spiced Lamb Tagine
300 360 18% 10.2 15% 3.5 18% 3.25 54%*
Fish & Chips Brit Pot
310
Sweet & Smoky Moroccan Chicken Bake (family meal)
330 386 19% 13.9 20% 1.3 7% 1.78 30%
Chicken Pad Thai
366 18% 9 13% 2.2
11% 2.31 39%
NEW pots
Thai-style Chicken Patties in an Aromatic Broth King Prawn Miso Broth
320 147 7% 1.6 2% 0.5 3% 3.8 63%* 330 172 9% 5.9 8% 0.7 4% 4.8 80%*
Mediterranean Four Bean Casserole
320
Chicken & Cherry Penne Tomato
325 254 13% 4.9 7% 1.1 6% 1.86 31%
230 12% 3.8 5%
0.5
3%
1.83 31%
Paella with Chicken, Chorizo, Pepper and Peas 310
307 15% 5 7%
1.2
6%
1.54 26%
Mexican Fajita Chicken
320 16% 4.8 7%
0.8
4%
1.31 22%
320
*Please note, relatively high salt levels make these dishes less virtuous than others. Information correct as of December 2012. Our recipes change from time to time, so please check the label of the dish for up-to-date nutritional information.
Perfect for lunc h or a quick supp er
254
172
CALORIES
CALORIES
Chicken & Cherry Tomato Penne (1) £3.69
King Prawn Miso Broth (1) £3.99
only
only
320 CALORIES
C 230 CALORIES
Mediterranean Four Bean Casserole (1) £3.29
v
Mexican Fajita Chicken (1) £3.69
only
only
307
CALORIES
NEW
Perf ec get t for gi rl toge ther s’
T
147
CALORIES
Thai style Chicken Patties in an Aromatic Broth (1) £3.69
only
Paella with Chicken, Chorizo, Peppers and Peas £3.69 only
MENU PLANNING Jenny, our nutritionist, reckons that if you’re trying to lose weight, a simple rule of thumb is to do a bit more exercise and eat 500 calories less a day. Over the course of a week, this would mean you eat 3,500 calories less, which is equivalent to 1lb of fat. Based on Guideline Daily Amounts, this would mean a woman eating roughly 1500 calories a day; and a man, 2000 calories. For lunch and dinner, the clear portion sizes and calorie content of our meals makes it easy to keep track of what you’re eating. At lunchtime, our pots are all meals in themselves (although you may want to have some extra carbs with the very low calorie recipes). For dinner, the secret is to have a “skinny” portion of carbohydrates with a main dish. If you were using COOK side dishes, this would simply be a matter of eating half a portion of rice rather than a full portion - 116 calories rather than 232. You can defrost it in the fridge, cook one half and then use the remaining half the next day. And because many of our meals lowest in both fat and calories are classic COOK dishes, your other half doesn’t need to suffer for the sake of your diet. You can even have friends round for dinner without sacrificing your regime (although unfortunately wine does contain calories).
Monday Chicken & Cherry Tomato Penne (254cal) Lamb Casserole with Minted New Potatoes (256cal) Tuesday Mediterranean Four Bean Casserole (230cal) & Pitta Bread** (147cal) Lamb Tagine (360cal) & Skinny Minted Couscous (150cal) Wednesday Paella with Chicken, Chorizo, Peppers & Peas (307cal) Chilli con Carne (258cal) & Rustic Potato Wedges (126cal) Thursday King Prawn Miso Broth (168cal) & DIY Rice Noodles* (129cal) Moroccan Harissa Chicken (334cal) & Skinny Minted Couscous (150cal) Friday Thai-style Chicken Patties in an aromatic broth (147cal) & DIY Rice Noodles* (129cal) Chicken Pad Thai (342cal) Saturday King Prawn Miso Broth (172cal) & DIY Rice Noodles* (129cal) Curry night: Garlic Chicken Curry (358cal), & Skinny Basmati Rice (116cal) Sunday Salmon Fish Cakes with Thai Seasoning (230 cal) & Salad Beef Bourguignon (267cal) & Skinny Basmati Rice (116cal)
Your local COOK Shop
Above right is a week’s worth of COOK meals for calorie counters *Based on 100g serving of straight-to-wok Amoy Rice Noodles **Based on1Sainsbury’s White Pitta Bread This menu is just an illustration. It should go without saying, but we’ll say it anyway, that all our meals should be eaten as part of a balanced diet.
The COOK Kitchen • Sittingbourne ME10 3HH • 01732 759010