It’s easy to slash fat, calories and salt with these changes recommended by the British Heart Foundation. You can cut the calories from 1160 to 604, and turn all the traffic light colours from red to green, and no one will spot the difference!
Traditional Roast
Main course: Potatoes roasted in lard, roasted lamb leg, carrots, broccoli, and peas boiled in salted water and served with butter, Yorkshire pudding, gravy from granules.
Per portion: 774 kcal, 52.7g fat, 25.5g sat fat, 3.9g sugar, 1.86g salt.
Dessert: Apple and raspberry oatmeal crumble made with butter, served with custard made with whole milk.
Per portion: 386cal, 14.1g fat, 8.3g sat fat, 37.3g sugar, 0.4g salt.
Each meal contains:
BHF Recommends
Main course: Potatoes roasted in veg oil, roast chicken breast, carrots, broccoli and peas boiled in unsalted water, Yorkshire pudding made with skimmed milk, reduced-salt gravy granules.
Per portion: 456kcal, 13.9g fat, 2.4g sat fat, 5.2g sugar, 1.06g salt.
Dessert: Baked apples served with custard made with semi-skimmed milk.
Per portion: 148kcal, 2.5g fat,
1.4g sat fat, 20.5g sugar, 0.21g salt.
Each meal contains:
Our swaps save you: 556kcals, 50.4g fat, 30g sat fat, 15.5g sugar and 0.99g salt per person.
● Content supplied by the British Heart Foundation. For more healthy recipes and tips, visit Heart Matters at bhf.org.uk/heartmatters