The Patio Plan: Healthy Summer Recipes from HECK



Yorkshire food company HECK has got busy in the kitchen and created a series of light, bright and deliciously healthy recipes to celebrate summer, all featuring their new lower fat and gluten-free Chicken Italia sausages, burgers and meatballs and perfect for al fresco dining.

As well as packing a punch on taste, the seven recipes are great choices if you d0n't want to give up your favourite meals but still want to get in shape for summer – all are low in fat and saturated fat, low in sugar and high in protein to fill you up without filling you out, and each is super quick to make.  There are also some great healthy summer food swaps and low carb/gluten-free options.

Greek Sausages

Makes a delicious light lunch that's low in carbs and perfect if you need to follow a gluten-free diet. It's packed with vegetables, too – you'll get three of your 5-a-day in just this one meal!

Summery bangers and cauliflower-cannellini mash

This light version of bangers and mash is a great choice if you don't want to give up your favourites but still want to get in shape for summer. Cauliflower and beans make a fantastic mash that's loaded with fibre – and count towards your 5-a-day.

Sausage, pea and courgette risotto

Risottos are usually packed with carbs and fat but few nutrients. This version is low in fat and saturates but it's packed with protein and we've replaced some of the rice with loads of delicious vegetables so you'll still have a satisfying portion.

Lemon, fennel and new potato sausage bake

Many sausages contain wheat flour and so are off limits if you need to follow a gluten-free diet. This recipe is made with gluten-free sausages and so is an ideal choice if you avoid gluten – and it's perfect if you're looking for a dinner that's lower in calories.

Cajun sweet potato and meatball salad

This recipe turns salad into a main meal that's guaranteed to leave you satisfied. With four of your 5-a-day, this dish is packed with nutrients to help you stay in tip-top shape.

Courgette spaghetti with meatballs

Swapping regular pasta for courgette 'spaghetti' is a fantastic way to cut calories and carbs, and boost your 5-a-day. This dish is less than 350 calories per serving, making it a perfect summer shape-up meal.

Ultimate (Healthy) Chicken Burger

Burgers may seem off limits if you're trying to lose weight. But not these!  They're made with HECK low-fat chicken burgers, filled with a low-fat yogurt dressing instead of mayo and cheese, and are brimming with salad to help fill you up.  Plus they're served them in a wholemeal roll to boost fibre.

The HECK Chicken Italia recipe is packed with British chicken breast and thigh, tomatoes, basil and mozzarella for a mighty, meaty flavour hit that packs a punch.  Hand-mixed using high welfare, fully traceable meat the range is also deliciously gluten-free and has up to 70% less fat than regular sausages, burgers and meatballs.  Where possible, all other ingredients are British too.

Brilliant on the BBQ, perfect with pasta and a revelation in recipes, the versatile sausage, burger and meatball trio can be used in a host of different ways and make great alternatives to the regular pork and beef varieties.

Andrew and Debbie Keeble are the Yorkshire farmers behind HECK, the family business they set up two years ago and which they now run with their four children, Jamie, Guy, Roddy and Ellie.  The family recently appeared on BBC's The Fixer and their award-winning recipes are now stocked at most of the major supermarkets.  Their HECK Chicken Italia Burgers and Meatballs are available via mail order from www.heckfood.co.uk. The sausages are available from selected Tesco, Asda and Booths stores nationwide.

HECK CHICKEN ITALIA SAUSAGES (10 per pack, 340g, rrp £3): 40 calories each / 70% < fat than a standard pork sausage.

HECK CHICKEN ITALIA MEATBALLS (12 per pack, 340g, rrp £3.50): 30 calories each / 70% < fat than a standard meatball.

HECK CHICKEN ITALIA BURGERS (2 per pack, 228g, rrp £2.50): 121 calories each / 56% < fat than a standard beef burger.

ENDS

Find us at http://heckfood.co.uk

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