special diets leaflet
DESCRIPTION
Gluten Free, Dairy Free, Vegetarian and our meals lowest in fat and calories - all in one handy leaflet.TRANSCRIPT
Fat Per Portion
RI 70g (fat) %RI
Sat FatPer Portion
RI 20g (sat fat) %RI
SaltPer 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
SaltPer Portion
RI 6g (salt) %RI
CaloriesPer 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%
FatPer Portion
RI 70g (fat) %RI
FatPer 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
CaloriesPer Portion
RI 2000 (cal) %RI
CaloriesPer 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 MeringueMousse 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%
FatPer Portion
RI 70g (fat) %RI
Sat Fat Per Portion
RI 20g (sat fat) %RI
SaltPer Portion
RI 6g (salt) %RI
CaloriesPer PortionRI 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
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PER PORTION
SURPRISINGLY
LESS THAN400 CALS& 14g FAT
The COOK Kitchen • Sittingbourne • Kent • ME10 [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 THAN400 CALS& 14g FAT
SPECIALDIETS
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.
Chicken & Mash Pie
Chicken Tikka & Rice
Cottage Pie
Fish Pie
Sausage Casserole
Chicken Chow Mein
Chicken Tikka Masala Bake
Sweet & Smoky Moroccan Chicken Bake
Chicken & Cauliflower ‘Couscous’
Virtuous Veggie Pot
Sweet Potato & Fresh Mint Daal
Chicken Pho
Thai Style Chicken Patties
Prawn Tom Yum
Thai Butternut Squash Soup
Nasi Goreng
Chicken Noodle Laksa
Sweet Chilli Chicken
Caribbean Chicken with Rice & Beans
Pad Thai
Moroccan-Spiced Chicken
Japanese Salmon
Chicken Burrito Bowl
Chicken Noodle Laksa
Pad Thai
Beef Bourguignon
Chilli con Carne
Lamb Casserole with New Potatoes
Moroccan Spiced Lamb Tagine
Shepherd’s Pie
Slow-Cooked Lamb Shanks
Huntsman’s Chicken
Red Lentil & Mixed Bean Casserole
Vegetable & Chickpea Tagine
Creamy Mash
Goose Fat Roast Potatoes
Plain Basmati Rice
Vegetable Rice
Minted Couscous
Braised Red Cabbage
Roasted Mediterranean Vegetables
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.
Butternut Squash & Spinach TartletsRisotto with Porcini MushroomsMacaroni CheeseRed Lentil & Mixed Bean CasseroleRoasted Vegetable LasagneVegetable & Chickpea TagineNut Loaf Ravioli with Pea & Shallot
Roasted Vegetable & Chickpea CurryGobi CurrySaag PaneerTarka DalBombay PotatoesPeas PilauPlain Basmati RiceNaan Bread
Indonesian Vegetable CurrySoy NoodlesCoconut & Lime Leaf Rice
Virtuous Veggie PotSweet Potato & Fresh Mint DaalThai Butternut Squash Soup
Pash ‘n’ Shoot SmoothieBroccoli & The Beast Smoothie
Cheesy Veggie Spaghetti
Roasted Pepper & Goat’s Cheese Quiche
Lebanese Salad
Goat’s Cheese & Red Onion Marmalade MuffinsGoat’s Cheese & Tomato Chutney Filo Tomato, Basil & Mozzarella Crostini
Dauphinoise PotatoesCreamy MashMustard Mash with ChivesVegetable RiceMinted CouscousBraised Red Cabbage Peas & Leeks with a Lemon & Herb ButterRoasted Mediterranean VegetablesGarlic Ciabatta
Coffee & Cobnut CakeLight Fruit CakeTriple Layered Carrot CakeBelgian Chocolate CakeBanana & Pecan CakeLemon DrizzleRaspberry & Coconut SliceBelgian Chocolate BrownieBillionaire’s ShortbreadOMG Popcorn Bar
SIDES
VEGETARIAN
CHICKEN
LAMB
BEEF
MAINS
COOK FOR KIDS
FAMILY GRUB
MAINS
ORIENTAL
CAKES & TRAYBAKES
COLD PUDDINGS
ICE-CREAM
HOT PUDDINGSQUICHE
CANAPES
SALADS
SIDES
OMG POTS FOR ONE
OMG SMOOTHIES
COOK FOR KIDS
INDIANOMG: POTS FOR ONE
OMG: SUPPERS FOR TWO
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. Gluten Free
& Dairy FreeVegetarian
Very occasionally we
may change a recipe.
Please check labels for
the most up-to-date
information.
Nasi Goreng
Salmon & Edamame Thai Noodles
Beef Madras
Butter Chicken Curry
Chicken Korma
Chicken Jalfrezi
Chicken Rogan Josh
Chicken Tikka Masala
Garlic Chicken Curry
Kashmiri Chicken Curry
Keralan Prawn Curry
Lamb Dupiaza
Prawn Karahi
Roasted Vegetable & Chickpea Curry
Bombay Potatoes
Gobi Curry
Saag Paneer
Tarka Dal
Peas Pilau
Plain Basmati Rice
Plain Naan Bread
Poppadums
Chinese Five-Spice Ribettes
Chicken Wings with Tamari & Lime
Sesame Szechuan Prawns
INDIAN: MAINS
ORIENTAL: STARTERS
INDIAN: SIDES
Ravioli with Pea & Shallot
Roasted Vegetable Lasagne
Chicken Panang Curry
Green Thai Chicken Curry
Red Thai Chicken Curry
Sweet Chilli & Garlic Prawns
Chicken Teriyaki
Yellow Malaysian Fish Curry
Coconut & Lime Leaf Rice
Soy Noodles
Coronation Chicken
Lebanese Salad
Chicken Liver
Roast Salmon
Chocolate & Raspberry Roulade
Chocolate Roulade
Chocolate & Salted Caramel Pavlova
Raspberry Pavlova
Eton Mess
Chocolate & Almond Torte
Winter Pudding
Honeycomb
Salted Caramel
Vanilla
ICE-CREAM
INDIVIDUALApple & Cinnamon Crumbles Bread & Butter Puddings Lemon Sponges Dark Chocolate FondantsWinter Pudding Belgian Chocolate Pudding (2ptn)
MEDIUMSticky Toffee PuddingBramley Apple and Blackberry Crumble
INDIVIDUALBaked Vanilla CheesecakesBanoffi PiesLemon TartsMEDIUMBanoffi PieEton MessLemon Meringue PiePassion Fruit TartChocolate & Almond TorteLARGEChocolate & Raspberry RouladeChocolate RouladeChocolate & Salted Caramel PavlovaRaspberry PavlovaApple Crumble TartChocolate Truffle Torte
Honeycomb • Salted Caramel • Vanilla
ORIENTAL: SIDES
SALADS
PATE
PUDDINGS
ORIENTAL: MAINS
Very occasionally we may change a recipe. Please check labels for the most up-to-date information.