SUPPERS FOR TWO
POTS FOR ONE
All our OMG Pots have less than 400 calories and 14g of fat – 20% or less of the Reference Intake for the average adult.
Our OMG Suppers for Two have less than 500 calories and 21g of fat per portion – 30% or less of the Reference Intake for the average adult.
Calories
Calories
Per Portion
RI 2000
(cal)
Chicken Pho* Thai Style Chicken Patties* Prawn Tom Yum* Chicken & Cauliflower “Couscous” Thai Butternut Squash Soup Middle Eastern Lamb Koftas* Nasi Goreng* Chicken Noodle Laksa Sweet Chilli Chicken* Virtuous Veggie Pot Sweet Potato & Fresh Mint Daal Caribbean Chicken with Rice & Beans Pad Thai* Moroccan-Spiced Chicken* Japanese Salmon*
%RI
Fat
Sat Fat
Per Portion
Per Portion
(fat) %RI
(sat fat) %RI
RI 70g
RI 20g
Per Portion
RI 6g
(salt) %RI
116
6%
1.9
3%
0.4
2%
2.7
46%
147
7%
1.6
2%
0.5
3%
3.8
63%
231
12%
3.0
4%
0.4
2%
6.5
108%
234
12%
4.9
7%
0.9
5%
1.6
14%
13.9 20%
9.6
48%
1.1
19%
281
14%
6.8
2.7
14%
2.3
38%
10%
Pad Thai* Chicken Burrito Bowl* Nasi Goreng* Chicken Noodle Laksa* Salmon & Edamame Thai Noodles
281
14%
4.1
6%
1.1
6%
3.0
50%
301
15%
10.2 15%
1.6
8%
0.9
15%
319
16%
4.6
7%
0.7
4%
2.4
40%
320
16%
9.3
13%
3.8
19%
1.2
21%
354
18%
5.8
8%
1.1
6%
1.1
18%
362
18%
12.7 18%
2.0
10%
1.4
23%
371
19%
7.0
10%
1.9
10%
4.1
68%
376
19%
13.9 20%
2.7
14%
4.1
68%
394
20%
11.5 16%
2.0
10%
3.3
55%
Some of our recipes lower in calories and fat contain relatively high levels of salt and/or sugar. We’ve marked them with a little asterisk*, so it’s clear. This is because we use authentic, store cupboard ingredients just like you would at home. Wherever possible, we’re reducing the sugar and salt in these recipes without making them taste like pulped cardboard. Meals should be eaten as part of a balanced diet and healthy lifestyle. This Information is correct as of December 2014.
Fat
Sat Fat
PER PORTION
LESS THAN 400 CALS & 14g FAT PER PORTION
Per Portion
Per Portion
(cal) %RI
(fat) %RI
(sat fat) %RI
(salt) %RI
RI 70g
391
20%
7.2
394
20%
432
22%
458
23%
473
24%
RI 20g
10%
1.6
6.4
9%
7.8
11%
RI 6g
8%
3.8
63%
1.5
8%
1.9
32%
2
10%
3.4
56%
16.5 24%
9.4
47%
2.1
35%
20.6 29%
10.2 51%
1.7
29%
Calories
Fat
Sat Fat
Salt
Per Portion
Per Portion
Per Portion
Per Portion
(cal) %RI
(fat) %RI
(sat fat) %RI
(salt) %RI
RI 2000
RI 70g
RI 20g
RI 6g
Strawgo Fruit Dessert 93
5%
0.0
0%
0.0
0%
0.02 0%
Orangeberry Fruit Dessert 94
5%
0.0
0%
0.0
0%
0.02 0%
Chocolate Mousse
140
7%
6.1
9%
3.8 19%
0.10 2%
Lemon Meringue Mousse
149 7% 10.3 15% 8.0 40%
0.05 1%
SMOOTHIES
Perfect smoothies in under 1 minute. Just add a pouch of frozen fruit to almond milk or juice and blitz. Information based on fruit plus 200ml of unsweetened almond milk. Broccoli & the Beast Pash‘n’Shoot
Calories
Fat
Sat Fat
Salt
Per Portion
Per Portion
Per Portion
Per Portion
(cal) %RI
(fat) %RI
(sat fat) %RI
(salt) %RI
RI 2000
RI 70g
RI 20g
RI 6g
92
5%
2.7
4%
0.2
1%
0.35 6%
105
5%
2.6
4%
0.2
1%
0.26 4%
Fat
Sat Fat
Salt
Per Portion
Per Portion
Per Portion
Per Portion
(cal) %RI
(sat fat) %RI
(salt) %RI
Chicken Catalan
(fat) %RI
305 15%
9.8
14%
2.4
12%
1.4 23%
Beef Bourguignon*
267 13%
9.0
13%
2.6
13%
1.9 31%
Chilli Con Carne Lamb Casserole with New Potatoes
289 14% 10.2 15% 3.0 15% 1.4 23%
Lamb Hotpot
328 16% 10.4 15% 4.5 23% 1.4 23%
Moroccan Spiced Lamb Tagine*
307 15%
8.1
12%
2.5
13%
1.8 31%
Red Lentil & Mixed Bean Casserole*
258 13%
7.0
10%
1.3
7%
2.5 42%
Vegetable & Chickpea Tagine*
223 11%
8.4
12%
1.4
7%
2.0 33%
196 10%
3.0
4%
1.4
7%
1.0 17%
263 13%
6.8
10%
3.1
16%
3.6 60%
RI 2000
Salt
Per Portion
PUDDINGS - LESS THAN 150 CALORIES
27%
281
400 CALS & 14g FAT
SURPRISINGLY...
The same, delicious recipes we’ve always made – they just happen to have less than 400 calories and 14g of fat (hence the surprise). Calories
Per Portion
RI 2000
Salt
SURPRISINGLY LESS THAN
LESS THAN 500 CALS & 21g FAT
The Reference Intake (RI) guidelines are set by the government to indicate recommended amounts people should be consuming (per day).
LESS THAN 400 CALS & 14g FAT
Very occasio may change nally we Please check a recipe. the most up labels for -to-d information. ate
Ravioli filled with Pea & Shallot Tortelloni filled with Pumpkin* Tortelloni filled with Spinach & Ricotta Sea Bass with Asparagus Tips & Linguine*
261 13%
RI 70g
6.9
10%
RI 20g
2.7
14%
Dairy Free Vegetarian
334 17% 13.0 19% 7.1 36% 1.6 27% 341 17% 13.0 19% 4.3 22% 2.5 42% 358 18% 13.8 20% 4.1 21% 3.1 52%
Prawn Karahi*
233 11%
10.2 15%
1.6
8%
4.0 67%
211 11%
3.8
5%
1.2
6%
2.5 42%
167 8%
2.6
4%
0.4
2%
1.7 28%
Chicken Chow Mein* Lemon Chicken Risotto Sweet & Smoky Moroccan Chicken Bake
Gluten Free
1.6 26%
Garlic Chicken Curry* Roasted Vegetable & Chickpea Curry* Sweet Chilli & Garlic Prawns Chicken Teriyaki*
CIAL SPEIETS D
RI 6g
316 16% 10.4 15% 2.0 10% 2.6 44% 319 16%
7.6
11%
1.6
8%
3.6 64%
301 15%
13.0 19%
8.1
41%
1.8 30%
386 19%
13.9 20%
1.3
7%
1.8 30%
Calorie Conscious The COOK Kitchen • Sittingbourne • Kent • ME10 3HH edwardanddale@cookfood.net • 01732 759010 • www.cookfood.net facebook.com/thecookkitchen @thecookkitchen
SURPRISINGLY
LESS THAN 400 CALS & 14g FAT PER PORTION
Gluten Free & Dairy Free All of our dairy free and gluten free products are listed in this handy table across the next few pages. Please ask in-store if you need further information. Very occasionally we may change a recipe. Please check labels for the most up-to-date information. Correct as of December 2014.
we asionally Ver y occnge a recipe. may cha eck labels for Please chst up-to-date the mo rmation. info
COOK FOR KIDS
Nasi Goreng
ORIENTAL: MAINS
Chicken & Mash Pie
Salmon & Edamame Thai Noodles
Chicken Panang Curry
Chicken Tikka & Rice
INDIAN: MAINS
Green Thai Chicken Curry
Cottage Pie
Beef Madras
Fish Pie
Butter Chicken Curry
Sausage Casserole
Chicken Korma
FAMILY GRUB
Chicken Jalfrezi
MAINS
Chicken Chow Mein
Chicken Rogan Josh
BEEF
Chicken Tikka Masala Bake
Chicken Tikka Masala
Beef Bourguignon
Sweet & Smoky Moroccan Chicken Bake
Garlic Chicken Curry
Chilli con Carne
OMG: POTS FOR ONE
Kashmiri Chicken Curry
Red Thai Chicken Curry Sweet Chilli & Garlic Prawns Chicken Teriyaki Yellow Malaysian Fish Curry
ORIENTAL: SIDES Coconut & Lime Leaf Rice Soy Noodles
SALADS Coronation Chicken
Vegetarian MAINS Butternut Squash & Spinach Tartlets Risotto with Porcini Mushrooms Macaroni Cheese Red Lentil & Mixed Bean Casserole Roasted Vegetable Lasagne Vegetable & Chickpea Tagine Nut Loaf Ravioli with Pea & Shallot
INDIAN
LAMB
Chicken & Cauliflower ‘Couscous’
Keralan Prawn Curry
Lamb Casserole with New Potatoes
Virtuous Veggie Pot
Lamb Dupiaza
Moroccan Spiced Lamb Tagine
Sweet Potato & Fresh Mint Daal
Prawn Karahi
Shepherd’s Pie
Chicken Pho
Roasted Vegetable & Chickpea Curry
Slow-Cooked Lamb Shanks
Thai Style Chicken Patties
INDIAN: SIDES
CHICKEN
Prawn Tom Yum
Bombay Potatoes
Huntsman’s Chicken
Thai Butternut Squash Soup
Gobi Curry
Chocolate Roulade
Nasi Goreng
Saag Paneer
ORIENTAL
VEGETARIAN
Red Lentil & Mixed Bean Casserole
Chocolate & Salted Caramel Pavlova
Chicken Noodle Laksa
Tarka Dal
Raspberry Pavlova
Vegetable & Chickpea Tagine
Sweet Chilli Chicken
Peas Pilau
Eton Mess
Indonesian Vegetable Curry Soy Noodles Coconut & Lime Leaf Rice
SIDES
Caribbean Chicken with Rice & Beans
Plain Basmati Rice
Chocolate & Almond Torte
Creamy Mash
Pad Thai
Plain Naan Bread
Winter Pudding
Goose Fat Roast Potatoes
Moroccan-Spiced Chicken
Poppadums
Plain Basmati Rice
Japanese Salmon
Vegetable Rice
ORIENTAL: STARTERS
OMG: SUPPERS FOR TWO
Chinese Five-Spice Ribettes
Minted Couscous
Chicken Burrito Bowl
Chicken Wings with Tamari & Lime
Braised Red Cabbage
Chicken Noodle Laksa
Sesame Szechuan Prawns
Roasted Mediterranean Vegetables
Pad Thai
Lebanese Salad
PATE Chicken Liver Roast Salmon
PUDDINGS Chocolate & Raspberry Roulade
ICE-CREAM Honeycomb Salted Caramel Vanilla
Roasted Vegetable & Chickpea Curry Gobi Curry Saag Paneer Tarka Dal Bombay Potatoes Peas Pilau Plain Basmati Rice Naan Bread
OMG POTS FOR ONE Virtuous Veggie Pot Sweet Potato & Fresh Mint Daal Thai Butternut Squash Soup
OMG SMOOTHIES
Pash ‘n’ Shoot Smoothie Broccoli & The Beast Smoothie
COOK FOR KIDS Cheesy Veggie Spaghetti
QUICHE
Roasted Pepper & Goat’s Cheese Quiche
All of our vegetarian products are listed below. Please ask in-store if you need further information. Very occasionally we may change a recipe. Please check labels for the most up-to-date information. Correct as of December 2014.
HOT PUDDINGS
INDIVIDUAL Apple & Cinnamon Crumbles SALADS Bread & Butter Puddings Lebanese Salad Lemon Sponges CANAPES Dark Chocolate Fondants Goat’s Cheese & Red Onion Marmalade Muffins Winter Pudding Belgian Chocolate Pudding (2ptn) Goat’s Cheese & Tomato Chutney Filo MEDIUM Tomato, Basil & Mozzarella Crostini Sticky Toffee Pudding SIDES Bramley Apple and Blackberry Crumble Dauphinoise Potatoes COLD PUDDINGS Creamy Mash Mustard Mash with Chives INDIVIDUAL Vegetable Rice Baked Vanilla Cheesecakes Minted Couscous Banoffi Pies Braised Red Cabbage Lemon Tarts Peas & Leeks with a Lemon & Herb Butter MEDIUM Roasted Mediterranean Vegetables Banoffi Pie Garlic Ciabatta Eton Mess Lemon Meringue Pie CAKES & TRAYBAKES Passion Fruit Tart Coffee & Cobnut Cake Chocolate & Almond Torte Light Fruit Cake LARGE Triple Layered Carrot Cake Chocolate & Raspberry Roulade Belgian Chocolate Cake Chocolate Roulade Banana & Pecan Cake Chocolate & Salted Caramel Pavlova Lemon Drizzle Raspberry Pavlova Raspberry & Coconut Slice Apple Crumble Tart Belgian Chocolate Brownie Chocolate Truffle Torte Billionaire’s Shortbread OMG Popcorn Bar
ICE-CREAM Honeycomb • Salted Caramel • Vanilla
Ravioli with Pea & Shallot
Roasted Vegetable Lasagne
Very occasionally we may change a recipe Please check labels . the most up-to-da for te information.