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COOK

OUR MEALS

LOWEST

IN FAT AND

CALORIES AL

L UNDER

400 CALORIES & 14G FAT

www.cookfood.net

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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

Our Meals Lowest in Fat and Calories  

Back in the mists of time (well, 1997 to be precise), Edward and Dale set out to prove that ready meals could taste as good as homemade. Now...

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