Fat Per Portion RI 70g (fat) %RI Sat Fat Per Portion RI 20g (sat fat) %RI Salt Per Portion RI 6g (salt) %RI Calories Per Portion RI 2000 (cal) %RI 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. SURPRISINGLY... Fat Per Portion RI 70g (fat) %RI Sat Fat Per Portion RI 20g (sat fat) %RI Salt Per Portion RI 6g (salt) %RI Calories Per Portion RI 2000 (cal) %RI Pad Thai* 391 20% 7.2 10% 1.6 8% 3.8 63% Chicken Burrito Bowl* 394 20% 6.4 9% 1.5 8% 1.9 32% Nasi Goreng* 432 22% 7.8 11% 2 10% 3.4 56% Chicken Noodle Laksa* 458 23% 16.5 24% 9.4 47% 2.1 35% Salmon & Edamame Thai Noodles 473 24% 20.6 29% 10.2 51% 1.7 29% Fat Per Portion RI 70g (fat) %RI Fat Per Portion RI 70g (fat) %RI Sat Fat Per Portion RI 20g (sat fat) %RI Sat Fat Per Portion RI 20g (sat fat) %RI Salt Per Portion RI 6g (salt) %RI Salt Per Portion RI 6g (salt) %RI Calories Per Portion RI 2000 (cal) %RI Calories Per Portion RI 2000 (cal) %RI 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% Broccoli & the Beast 92 5% 2.7 4% 0.2 1% 0.35 6% Pash‘n’Shoot 105 5% 2.6 4% 0.2 1% 0.26 4% Fat Per Portion RI 70g (fat) %RI Sat Fat Per Portion RI 20g (sat fat) %RI Salt Per Portion RI 6g (salt) %RI Calories Per Portion RI 2000 (cal) %RI Chicken Pho* 116 6% 1.9 3% 0.4 2% 2.7 46% Thai Style Chicken Patties* 147 7% 1.6 2% 0.5 3% 3.8 63% Prawn Tom Yum* 231 12% 3.0 4% 0.4 2% 6.5 108% Chicken & Cauliflower “Couscous” 234 12% 4.9 7% 0.9 5% 1.6 27% Thai Butternut Squash Soup 281 14% 13.9 20% 9.6 48% 1.1 19% Middle Eastern Lamb Koftas* 281 14% 6.8 10% 2.7 14% 2.3 38% Nasi Goreng* 281 14% 4.1 6% 1.1 6% 3.0 50% Chicken Noodle Laksa 301 15% 10.2 15% 1.6 8% 0.9 15% Sweet Chilli Chicken* 319 16% 4.6 7% 0.7 4% 2.4 40% Virtuous Veggie Pot 320 16% 9.3 13% 3.8 19% 1.2 21% Sweet Potato & Fresh Mint Daal 354 18% 5.8 8% 1.1 6% 1.1 18% Caribbean Chicken with Rice & Beans 362 18% 12.7 18% 2.0 10% 1.4 23% Pad Thai* 371 19% 7.0 10% 1.9 10% 4.1 68% Moroccan-Spiced Chicken* 376 19% 13.9 20% 2.7 14% 4.1 68% Japanese Salmon* 394 20% 11.5 16% 2.0 10% 3.3 55% LESS THAN 400 CALS & 14g FAT LESS THAN 500 CALS & 21g FAT PUDDINGS - LESS THAN 150 CALORIES SMOOTHIES facebook.com/thecookkitchen @thecookkitchen PER PORTION SURPRISINGLY LESS THAN 400 CALS &14g FAT The COOK Kitchen • Sittingbourne • Kent • ME10 3HH [email protected] • 01732 759010 • www.cookfood.net LESS THAN 400 CALS & 14g FAT PER PORTION The same, delicious recipes we’ve always made – they just happen to have less than 400 calories and 14g of fat (hence the surprise). Gluten Free Vegetarian Dairy Free Calorie Conscious PER PORTION SURPRISINGLY LESS THAN 400 CALS &14g FAT S P E C I A L D I E T S POTS FOR ONE SUPPERS FOR TWO 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. Perfect smoothies in under 1 minute. Just add a pouch of frozen fruit to almond milk or juice and blitz. The Reference Intake (RI) guidelines are set by the government to indicate recommended amounts people should be consuming (per day). Chicken Catalan 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 289 14% 10.2 15% 3.0 15% 1.4 23% Lamb Casserole with New Potatoes 261 13% 6.9 10% 2.7 14% 1.6 26% 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% Ravioli filled with Pea & Shallot 196 10% 3.0 4% 1.4 7% 1.0 17% Tortelloni filled with Pumpkin* 263 13% 6.8 10% 3.1 16% 3.6 60% Tortelloni filled with Spinach & Ricotta 334 17% 13.0 19% 7.1 36% 1.6 27% Sea Bass with Asparagus Tips & Linguine* 341 17% 13.0 19% 4.3 22% 2.5 42% Garlic Chicken Curry* 358 18% 13.8 20% 4.1 21% 3.1 52% Prawn Karahi* 233 11% 10.2 15% 1.6 8% 4.0 67% Roasted Vegetable & Chickpea Curry* 211 11% 3.8 5% 1.2 6% 2.5 42% Sweet Chilli & Garlic Prawns 167 8% 2.6 4% 0.4 2% 1.7 28% Chicken Teriyaki* 316 16% 10.4 15% 2.0 10% 2.6 44% Chicken Chow Mein* 319 16% 7.6 11% 1.6 8% 3.6 64% Lemon Chicken Risotto 301 15% 13.0 19% 8.1 41% 1.8 30% Sweet & Smoky Moroccan Chicken Bake 386 19% 13.9 20% 1.3 7% 1.8 30% Very occasionally we may change a recipe. Please check labels for the most up-to-date information. Information based on fruit plus 200ml of unsweetened almond milk.