INGREDIENTS

• 1 Tablespoon Vegetable Oil (10g)• 1 Onion, Medium Sized (150g)• 3 Carrots, Medium Sized (240g)• 3 Parsnips, Medium Sized (240g)• 2 Garlic Cloves (6g)• 1 Chicken or Vegetable Reduced Salt

Stock Cube (7g)• 1 Pint Water, For The Stock Cube

(500ml)• 1 Tin Chopped Tomatoes (400g)• ¼ Pint Water (150ml)• 1 Tin Chickpeas in Unsalted Water

(400g)• 15 Slices Leftover Cooked Turkey, Thin

Slices (300g)• 2 Teaspoons Dried Coriander (2g)• ¾ Pack Couscous (400g)

TURKEY TAGINEReady in 55 minsServes 4, costs under £3.00Cooks in 40 mins

METHOD

1. Peel and slice onion, carrots, parsnipsand garlic.

2. Heat oil in a large saucepan thenadd onion, carrots and parsnips for 5minutes and then garlic for a further 1minute.

3. Dissolve stock cube in boiling waterand add to pan with the tomatoes andchickpeas (drained).

4. Bring to the boil and then simmer for25-30 minutes.

5. If the pieces of turkey are large youmay want to cut. Add turkey to the panwith coriander. Heat for a further 5minutes adding extra water if becomingtoo thick.

6. Meanwhile cook the cous cous as permanufacturers’ instructions and servewith the tagine.

Recipe source: Eat Better Feel Better

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

1 serving (686g) typically contains

of your guideline daily amount

Energy652kcals

2737kJFat

Fat8.2g12% 11% 15% 11%

Sugars13.7g

Salt0.7g

Saturates2.1g

www.eatbetterfeelbetter.co.uk/recipe/turkey-tagine

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Crisps

Raisins

Frozenpeas

Lentils

Soyadrink

Cous

Cous

pasta

Whole wheat

Bagels

Porridge

Low fatsoft cheese

Tuna

Plainnunu peas

Chick

Semi

milkskimmed

Choppedtomatoes

lowersaltandsugar

Beans

Wholegraincereal

Potatoes

Spaghetti

Low fatPlain

yoghurt

Leanmince

Lower fatspread

Sauce

OilVeg

Rice

Each serving (150g) contains

of an adult’s reference intakeTypical values (as sold) per 100g: 697kJ/ 167kcal

Check the label on packaged foods

Energy1046kJ250kcal

Fat Saturates Sugars Salt3.0g 1.3g 34g 0.9g

15%38%7%4%13%

Choose foods lower in fat, salt and sugars

Source: Public Health England in association with the Welsh government, Food Standards Scotland and the Food Standards Agency in Northern Ireland © Crown copyright 2016

Use the Eatwell Guide to help you get a balance of healthier and more sustainable food. It shows how much of what you eat overall should come from each food group.

Eatwell Guide

Eat less often andin small amounts

Choose lower fat and

lower sugar options

Eat more beans and pulses, 2 portions of sustainably

sourced �sh per week, one of which is oily. Eat less

red and processed meat

Potatoes, bread, rice, pasta and other starchy carbohydrates

2000kcal 2500kcal = ALL FOOD + ALL DRINKSPer day

Choose wholegrain or higher �bre versions with less added fat, salt and sugar

Frui

t a

nd ve

getables

Oil & spreads

E

at a

t lea

st 5

por

tions

of a

varie

ty of fr

uit and vegetables every day

LOW LOW HIGH MED

Choose unsaturated oils and use in small amounts

Dairy and alternativesBeans, pulses, �sh, eggs, meat and other proteins

6-8a day

Water, lower fat milk, sugar-free drinks including tea and coffee all count.

Limit fruit juice and/or smoothies to a total of 150ml a day.

Try out these recipes and use the Eatwell Guide to eat healthily and get the balance right.

FSSToG_Recipe-WhiteMeat.indd 2 22/05/2017 12:19:48