Boost your energy with food

Dinner
Option 1
75g fillet of sole (see recipe below)
1 baked potato topped with low-fat sour cream or plain yoghurt
50g steamed broccoli
Sliced peaches
Glass skimmed milk

Fillet of sole
75g fillet of sole
Light soy sauce
Dried onion flake
Lemon juice
Parsley
Salt and pepper
Paprika

Directions:
1. Place fish in baking dish and brush with lemon juice.
2. Sprinkle on onion, parsley, garlic powder, salt, pepper.
3. Soy sauce goes on last; use liberally.
4. Bake at 375F/190C/gas mark 5 for about 25 minutes.

Option 2
75g grilled rump steak (see recipe below)
Small portion vegetable pasta salad
100g steamed spinach
Sliced pears
Glass skimmed milk

Grilled rump steak
700-900g rump steak
1tsp Dijon mustard
2tsp dry mustard
2tsp garlic salt
1tsp coarsely ground black pepper
2tbsp melted unsalted butter
1tbsp finely chopped Italian flat-leaf parsley
2tsp fresh lemon juice
1 finely chopped clove garlic

Directions:
1. With a sharp knife, lightly score the steak on both sides. This will keep it from curling during grilling.
2. In a small bowl combine the prepared and dry mustards, garlic salt, and pepper and stir to make a paste. Place the steak in a shallow dish or pan. Rub half of the mustard mixture into the topside of the meat, making sure the paste penetrates the scored areas. Marinate at room temperature for 35 to 40 minutes.
3. Preheat a fire in a charcoal grill or preheat a gas grill.
4. Place a cutting board with ridges that slant toward the centre to concentrate the juices inside a large serving platter.
5. To make the sauce, in a small bowl or pitcher combine the butter, parsley, lemon juice and garlic and mix well. Set aside.
6. Place the steak, mustard side down, on the grill rack over a medium-hot fire. Smooth the remaining paste on the topside. Grill, turning once, until done - about 5 to 7 minutes on each side for medium-rare or as desired.
7. Remove the grilled steak to a cutting board. Drizzle the butter sauce over the meat. Using a sharp knife, thinly slice on the diagonal. Spoon the juices over the meat and serve buffet-style. Serves 4 to 6.

Option 3
75g chicken and rice bake (see recipe below)
small portion tossed dark greens with low-fat dressing
2 small plums
Glass skimmed milk

Chicken and rice bake
1 tin cream of mushroom soup
225ml water
150g uncooked cup white rice
Half tsp pepper
Half tsp paprika
2 halved, boneless, skinless chicken breasts

Directions:
1. Mix soup, water, rice, paprika and pepper in a shallow baking dish.
2. Place chicken on rice mixture.
3. Sprinkle with additional paprika and pepper.
4. Cover and bake at 375F/190C/gas mark 5 for 45 minutes or until done.

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