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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@thecookkitchen

PER PORTION

SURPRISINGLY

LESS THAN400 CALS& 14g FAT

The COOK Kitchen • Sittingbourne • Kent • ME10 3HHedwardanddale@cookfood.net • 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.