Shopping list
Fruit and vegetables
2 tbsp chopped chervil
2 tbsp chopped chives
100²µ/3½´Ç³ú salad leaves
2 spring onions, thinly sliced
1 tbsp roughly chopped fresh coriander leaves
2 garlic cloves, crushed
20²µ/¾´Ç³ú ginger, finely grated
2 onions, finely chopped
½ lemon, zest only, finely grated
small handful fresh mint leaves
Tins, packets and jars
600ml/20floz chicken stock, made with 1 chicken stock cube
400g tin chopped tomatoes
100²µ/3½´Ç³ú dried red split lentils, rinsed and drained
200g/7oz wholegrain long grain rice
Cooking ingredients
freshly ground black pepper
2 bay leaves (optional)
½ tsp hot chilli powder
2 tsp garam masala
low-calorie cooking spray
4 sheets leaf gelatine
Dairy, eggs and chilled
20²µ/¾´Ç³ú butter
8 free-range large eggs
150g/5½oz fat-free natural yoghurt
150g/5½oz fat-free natural yoghurt
Meat, fish and poultry
4 thin slices of smoked salmon, cut into thin strips, or 125g/4½oz smoked salmon trimmings
6-8 chicken thighs, boned, skinned and all visible fat removed