dinner recipes

8/2/2019 Dinner Recipes

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Dinner Recipes

Cod with roast vegetables*

• 3 small new potatoes

• 1 tsp of olive oil

• 1 pinch of cumin

• 1 pinch of oregano

• 1/2 red pepper

• 1/2 courgette

• 1/2 onion

• 5 ozs of cod or other white fish

1. Heat your oven to 180C.

2. As your oven is heating, wash the potatoes and if

they are large cut them in half.

3. Par-boil the potatoes for 5 minutes and when ready

drain.

4. As your potatoes boil, mix the oil and spicestogether and prepare the veg by cuttin them into even,

bite-sized chunks.

5. Arrange the vegetables and potatoes on a baking tray

and toss in the flavoured oil.

6. Place on the top shelf of the oven and roast for 15

minutes.

7. Next add the fish to the roasting tray on top of the

vegetable mix and bake for a further 15 minutes, or

until the fish is creamy in colour and flakes easily.

5. Serve the fish and vegetables together.

Aubergine pasta with cheese*


• 1/2 red onion

• 1 clove of garlic

• 5 ozs of aubergine

• 4 cherry tomatoes

• 1 tbs of raisins

• 1 pinch of dried parsley

• 1 pinch of black pepper

• 2 1/2 ozs of pasta, uncooked weight

• 1 oz of low fat cheese

1. Heat the oil in a non-stick pan. Add the chopped

onion and crushed garlic and cook for a few minutes to

soften. Add the cubed aubergine and halved cherry

tomatoes and continue cooking until soft - 10-15

minutes.

2. Meanwhile, prepare the pasta following package

directions, omitting any suggested fat and salt.

3. Stir the raisins into the aubergine mix and season

with herbs of your choice such as fresh parsley or basil. Serve with the pasta and top with cheese.

Aloo gosht*

• 1 tsp of vegetable oil

• 1/2 onion

• 1 piece of root ginger (1cm or 0.5 inch)


• 5 1/2 ozs of lean lamb fillet

• 1 tsp of curry powder

• 1 tsp of tomato puree

• 1 medium-sized potato (around 175g or 7oz)

1. Heat the oil in a heavy pan and add the sliced onion.

Cook over a high heat for a few minutes to brown

lightly, then lower the heat, cover and cook for a

further 10 minutes, until the onions are soft.

2. Add the finely sliced ginger, crushed garlic and the

lamb, cut into 2cm (1 inch) pieces, raise the heat

slightly and cook until the lamb is sealed. Add the

curry powder, cook for a couple of minutes, and then

add the tomato puree and enough boiling water to half

cover. Bring to a boil and then simmer for 20 minutes.

3. After this time, add the potatoes, cut into 2cm (1inch) pieces and cook for a further 20 minutes, until

the potatoes are tender.

Aubergine & potatoes with tomatoes*


• 1 tsp of mustard seeds

• 2 cloves of garlic


• 1 small potato (around 4oz or 100g)

• 1 pinch of chilli powder

• 1 pinch of turmeric

• 1 small tin of chopped tomatoes; 227g

• 1 tbs of chopped fresh coriander

• 6oz grilled cod

• Fresh salad

1. Heat the oil in a non-stick pan and add the mustard

seeds. When these begin to pop, add the crushed garlic

and cook for 30 seconds before adding the cubed

aubergine, diced potatoes, turmeric and chilli powder.Cook for 5 minutes on high heat and then add the

tomatoes and cook, stirring, for 2-3 minutes.

2. Add enough water for a sauce consistency, cover and

allow to simmer for about 25 minutes or until potatoes

are tender.

3. Sprinkle with chopped coriander before serving.
















aubergine, diced potatoes, turmeric and chilli powder.

Cook for 5 minutes on high heat and then add thetomatoes and cook, stirring, for 2-3 minutes.



are tender.















aubergine, diced potatoes, turmeric and chilli powder.Cook for 5 minutes on high heat and then add the

tomatoes and cook, stirring, for 2-3 minutes.



are tender.


Avocado & pumpkin seed salad*

• 2 ozs of spinach

• 1 serving of mixed salad leaves

• 2 ozs of avocado

• 1 tomato

• 1 oz of broccoli

• 1/2 small tin of chickpeas, canned & drained

(220g)

• 1 apple

• 1 tsp of pumpkin seeds

• 3 tsp of low fat salad dressing

1. In a large bowl, combine the spinach, lettuce,

mashed avocado, diced tomatoes, small broccoli florets

(lightly blanched, if preferred), chickpeas and cubed

appple.

2. Sprinkle over the pumpkin seeds and dress with

salad dressing just before serving.

Avocado & rice stuffed mushrooms

• 1 3/4 ozs of brown rice, uncooked weight


• 2 ozs of onion, chopped

•

3 ozs of pepper • 1 pinch of dried basil


• 2 ozs of mushrooms

1. Preheat the oven to 180 degrees C.

2. Prepare the rice according to package directions,

omitting any suggested fat or salt.

3. Heat the oil in a non-stick frying pan and gently

sauté the finely chopped onion and diced pepper until

the onions are golden. Stir this in to the cooked and

drained rice, along with the basil and mashed avocado.4. Place the mushrooms on a baking tray and top with

the rice mixture. Extra rice mix can be placed in an

oven-proof dish and baked alongside the mushrooms.

5. Bake for 15 minutes or until mushrooms are soft and

stuffing is heated through.

Bacon & spinach pasta*

• 2 ozs of pasta, uncooked weight





• 2 balls of frozen spinach

• 2 rashers of lean bacon

• 1 pinch of mixed herbs


1. Cook the pasta following package directions,

omitting any suggested fat or salt. When draining the

pasta, reserve a little of the cooking water.

3. Heat the olive oil in a pan and add the choppedonions, and crushed garlic and cook for a couple of

minutes to soften. Add the sliced mushrooms, spinach,

tomatoes and herbs and cook for 8-10 minutes.

4. Meantime, grill the bacon and then cut into bite-

sized pieces.

5. Stir the cooked and drained pasta into the vegetable

sauce and bacon pieces. Cook until heated through and

serve.

Baked pesto chicken & Mediterranean vegetables*

• 1 small chicken fillet (around 100g or 4oz)

• 6 baby new potatoes, boiled

• 1/2 red onion

• 1/2 courgette



• 1/2 red pepper

• 2 tsp of extra virgin olive oil

• 3/4 tbsp of pesto

1. Preheat the oven to 220C.

2. Chop the potatoes in half, place on a roasting tin and

drizzle over the olive oil.

3. Roast in the oven for 15 minutes.

4. Next prepare the vegetables, by chopping thecourgette, pepper and onion into large chunks.

5. After the 15 minute roasting time is complete,

remove the potatoes from the oven and stir them

around to ensure they are not sticking to the tin.

6. Next add the chicken to the tin, spoon over the pesto

and add the chopped veg. Return to the oven and cook

for a further 20-25 minutes.

7. When ready serve with a green salad.

Baked ratatouille with seed topping*

• 1 red onion



• 1 courgette


• 1 tsp of capers

• 3 tbs of breadcrumbs

• 1 tbs of sunflower seeds

• 2 oz pasta

1. Pre-heat the oven to 180 degrees C.2. Slice the onion, crush the garlic and chop the

aubergine and courgette into 2cm (1") cubes. Combine

these with the tinned tomatoes, capers and herbs in an

oven-proof dish.

3. Mix the breadcrumbs and the sunflower seeds and

use to top the vegetable casserole. Bake for 40

minutes, covering with foil if the top begins to catch.

Balsamic aubergine pasta*

• 2 1/2 tsp of olive oil

•

1 clove of garlic• 5 ozs of aubergine

• 1/2 pepper


• 1 tbs of tomato puree

• 2 spring onions



• 1 tbs of balsamic vinegar

1. Heat the oil in a non-stick pan over a medium heat.

Add the garlic, cubed aubergine, sliced pepper,

mushrooms and spring onion whites and stir well.

2. Mix the tomato puree with the same volume of

water and add to pan. Stir well, reduce the heat to low,

cover and continue to cook until the vegetables are

tender, about 15 minutes.

3. Meanwhile, prepare the pasta following package

directions, omitting any suggested fat and salt.

4. While the pasta is draining, increase the heat under

the vegetable sauce. Add the Balsamic vinegar and

spring onion greens and boil for a moment or two.

5. Serve the pasta topped with vegetables.Bean & courgette bake*


• 1/2 onion

• 1 stalk of celery


• 5 ozs of mixed beans


• 1/4 tsp of sugar


• 1 courgette

• 1 1/2 ozs of low fat cheese

1. Preheat oven to 180 degrees C.

2. Heat the oil in a small pan and cook the onion and

sliced celery for around 4 minutes to soften slightly.

Add the garlic and then stir in the beans, tomatoes,

sugar and oregano. Bring to a boil and simmer for 15

minutes or until slightly thickened.

3. Pour into a casserole dish and top with the courgette

slices.

4. Sprinkle over the grated cheese and bake for 15-20

minutes, until golden and the courgettes are tender.

Bean and roast pepper tagine*

• 1 red pepper





• 4 ozs of butter beans

• 1/2 tsp of paprika

• 1 tsp of capers

• 1 egg

1. Pre-heat the oven to 200 degrees C.

2. Cut the pepper into large pieces and place on a non-

stick baking tray. Roast for 15-20 minutes or until the

pieces are soft and starting to blacken at the edges.

Slice the cooked peppers into strips.

3. Lower the oven temperature to 180 degrees C.4. Meantime, heat the oil in a non-stick frying pan and

cook the onions until softened. Add the tomatoes and

sugar and simmer for 20 minutes, uncovered. Add the

beans, paprika and capers and stir in the egg.



5. Arrange the pepper strips in an oven-proof dish and

pour over the tomato and egg mix. Bake for 40

minutes or until set.

Bean burrito with cheese*

• 2 flour tortillas

• 2 ozs of re-fried beans

• 1/4 red pepper

• 1 tomato

• 1 tsp of chilli

• 1 tbs of tomato-based salsa

• 2 tbs of low fat fromage frais

• 1 oz of low fat cheese

1. Preheat oven to 180 C.

2. Place the flour tortilla(s) in an ovenproof baking

dish. Spread with the re-fried beans and fill with sliced

pepper, tomato and finely chopped chilli. Pour over the

tomato salsa and roll up.3. Top with fromage frais and grated cheese and bake

for 20 minutes or until cheese is melted and golden.

Bean casserole with oat & seed topping*


• 1/2 onion



• 1/4 pepper



• 1/2 tsp of chilli powder



• 3 tbs of oats

• 2 tsp of sunflower seeds


2. Heat the oil in a small pan and cook the onion andsliced celery for around 4 minutes to soften slightly.

Add the garlic and sliced pepper, cook for a couple of

minutes, then stir in the beans, tomatoes, chilli powder,

oregano and sugar. Bring to a boil and simmer for 15

minutes or until slightly thickened.

3. Pour into a casserole dish and sprinkle over the oats

and sunflower seeds.

4. Bake for 15-20 minutes, until golden.

Beef & vegetables in sweet chilli & red pepper

sauce*

•1 tsp of vegetable oil

• 3 ozs of lean beef, such as sirloin or rump

steak

• 1/2 onion

• 1/2 pepper

• 4 water chestnuts


• 3 tbsp of Sharwood's sweet chilli & red pepper

sauce

1. Cook the rice following package directions, omitting

suggested fat or salt.

2. Heat the oil in a non-stick frying pan or wok. Add

the sliced onion and pepper and stir fry for 2 minutes.

3. Add the beef, cut into strips, and cook over a high

heat for about 10 minutes, or until beef is sealed and

tender.

Pour the red pepper sauce into the pan, add the

chestnuts and cook for another couple of minutes to

thicken.

4. Serve the beef and vegetables with the sauce and

rice.

Beef casserole with pasta*


• 3 ozs of lean stewing steak

• 1/2 onion


• 2 ozs of carrot

• 2 ozs of celery

• 1 tsp of plain flour


• 1 tsp of Worcestershire sauce

• 1/4 pint of vegetable stock





1. Heat the oil/spray in a non-stick pan. Cut the

stewing steak into bite-sized pieces and brown on all

sides, keeping the heat high.

2. Once browned, set aside on a plate and add thefinely sliced onions, crushed garlic, diced carrot and

celery to the pan. Cover with a lid and cook over a

gentle heat for 10 minutes.

3. Sprinkle over the flour and stir in well, before

returning the meat, with any juices, to the pan.

4. Add the tomato puree, Worcestershire sauce, stock

and herbs and turn the heat low to gently simmer for

30 minutes. After this time, prepare the pasta according

to package directions but omitting any suggested fat or

salt. dd the mushrooms to the beef stew and continue

to simmer while the pasta cooks.

5. Serve the beef stew over pasta.

Beef lasagne*

• 2 ozs of lean minced beef



• 1/4 onion





• 1/2 tsp of mixed herbs

• 1 tbs of red wine

• 1 tsp of reduced fat olive spread

• 6 tbs of semi-skimmed milk

• 1 tsp of grated parmesan cheese

• 1/2 oz of low fat cheese

• 1 tbs of low fat yoghurt

• 3 sheets of lasagne

• 1 tsp of plain flour

1. Preheat the oven to 180 degrees C.2. Brown the minced beef in a saucepan in it’s own

juices. Push the mince to one side of the pan and add

the chopped onion, garlic and mushrooms and cook in

the meat juices. Add the chopped tomatoes, tomato

puree and mixed herbs and simmer gently for 15

minutes. Add the red wine (if included in ingredient

list) and cook for a further 5 minutes.

3. While the meat sauce is cooking make the white

sauce.

4. Melt the margarine in a small saucepan at a medium

heat and add the flour. Allow the flour to cook in the

margarine for a couple of minutes. Then remove the pan from the heat and slowly add the milk, stirring

constantly. Return to the heat and bring to boil, stirring

constantly. Remove from the heat immediately and stir

in the Parmesan cheese.

5. In a small shallow baking dish, layer the meat sauce,

cheese sauce and lasagne and top with the low fat

yoghurt and grated low fat cheddar.

6. Cover in tin foil and bake in an oven for 30 minutes.


• 3 ozs of lean stewing steak

• 1/2 onion


• 2 ozs of carrot

• 2 ozs of celery

• 2 tsp of cornflour







1. Heat the oil in a non-stick pan. Cut the stewing steak

into bite-sized pieces, toss in cornflour, tapping of any

excess, and brown on all sides, keeping the heat high.

2. Once browned, set aside on a plate and add the

finely sliced onions, crushed garlic, diced carrot and

celery to the pan.

3. Cover with a lid and cook over a gentle heat for 10

minutes. Return the meat, with any juices, to the pan.

4. Add the tomato puree, stock, herbs and potatoes, cutinto bite-sized chunks.

5. Turn the heat low to gently simmer for 30 minutes.

After this time, add the mushrooms to the casserole

and simmer gently for a further 10 minutes.

Breaded aubergine with pasta & tomato sauce

• 1 egg


• 1 tsp of sesame seeds





• 1 dash of hot pepper sauce, or to taste


1. Pre-heat the oven to 180 degrees oC and boil a kettle

of water.

2. Lightly beat the egg in a shallow bowl and mix the

breadcrumbs and sesame seeds together on another

plate.3. Cut the aubergine into slices (about 1cm or 1/2 "

thick), dip them into the egg and then into the

breadcrumbs to coat. Place on a non-stick baking tray

and place at the top of the oven.

4. Bake for 15-20 minutes or until aubergine is cooked

through.

3. Meanwhile combine the herbs, sugar, pepper sauce

and tomatoes in a small saucepan and simmer

uncovered over a medium heat whilst the aubergine

cooks.

4. Cook the pasta in the boiled water following

package directions, omitting any suggested fat or salt.5. Serve the pasta with the aubergine slices and cover

with the tomato sauce.

Breaded chicken*

• 6 ozs of chicken fillet

• 1 egg white



• 1 tsp of lemon juice

• 2oz pasta


2. Place the chicken fillet between two pieces of

clingfilm and, using a meat mallet, rolling pin or



empty bottle, beat the fillet to 1cm (½") thick.

3. Lightly beat the egg white in a bowl and combine

and breadcrumbs and herbs on another plate. Dip the

chicken into the egg and then into the breadcrumb mix

to coat. Place on a non-stick baking tray place high in

the oven. Cook for 12-15 minutes or until cooked

through.

4. Squeeze over a little lemon juice before serving.

Broccoli & pasta crunch


• 1 oz of onion, chopped


• 1 oz of mushrooms

• 1 pinch of dried thyme

• 2 ozs of broccoli

• 1 level tbs of lower fat cream cheese

•

2 1/2 ozs of pasta, uncooked weight1. Heat the oil in a non-stick pan and add the finely

chopped onion and crushed garlic. Cook for around 4

minutes and then add the sliced mushrooms and

thyme. Cook, uncovered, for about 10 minutes or until

the mushrooms are soft.

2. Meantime, prepare the pasta following package

directions, omitting any suggested fat or salt. Place the

broccoli florets in a sieve and place the sieve over the

pot of boiling pasta during the last 2-3 minutes of the

cooking time.

3. Drain the pasta, reserving a teacupful of the cooking

water, and return to the pan along with the steamed

broccoli.

4. Stir the cream cheese into the mushroom sauce and

stir this into the pasta, adding a little of the cooking

water if a thinner sauce is preferred.

Brown rice and veg stuffed mushrooms

• 3 ozs of brown rice, uncooked weight



•1 pinch of dried basil

• 3 tsp of lower fat cream cheese


• 3/4 pepper

1. Preheat oven to 180 degrees. Prepare rice according

to package directions, omitting any added fat and salt.

2. Clean mushrooms and discard stems.

3. Sauté mushrooms in oil in a large non-stick frying

pan and set aside.

4. Sauté onions, pepper and basil until onions are

golden. Stir in cooked rice and cream cheese.5. Arrange mushrooms on a baking tray and divide the

rice mixture between mushrooms.

6. Bake for 10 minutes.

Bulgar salad with tomatoes and almonds*

• 2 tomatoes

• 1/2 tbs of lemon juice

• 1 1/2 ozs of bulgar or cracked wheat

• 1 tsp of honey



• 1/2 oz of flaked almonds

1. Peel the tomatoes by placing them in a bowl of

boiling for 30 seconds to 1 minute and then plunging

them in a bowl of iced water. The skins will slip off

easily.

2. Blitz the tomatoes in a food processor or press

through a sieve. Pour this into a roomy bowl and stir in

the lemon juice and the bulgar wheat. Set aside for an

hour to allow the wheat to soften and swell.

3. After this time, add the honey, oil, chilli to taste and

flaked almonds. Serve at room temperature.

Cajun chicken and spinach bake*





• 1 tomato

• 1/4 pint of chicken stock

• 1 pinch of Cajun seasoning


• 2 ozs of basmati rice, uncooked weight

1. Heat oven to 180°C.

2. Place spinach in a baking dish, sprinkled with

pepper and add the chicken stock.

3. Sprinkle the chicken with Cajun seasoning, pepper

and coat in olive oil. Arrange over the spinach. Top

with the diced tomato and chopped onion.

4. Cover the baking dish with foil and bake for 25

minutes. Uncover and bake for 10 to 15 minutes

longer, or until chicken is cooked through.

5. Serve with the cooked rice

Cannellini bean salad*



• 1 tbs of white wine vinegar

• 3 ozs of cannellini beans, canned and drained


• 2 ozs of cucumber

• 4 oz chicken fillet or white fish

• 3 baby new potatoes

1. Combine the crushed garlic, olive oil and vinegar in

a bowl or screw-top jar.



2. Mix or shake well to combine and use to dress the

beans, tomatoes and chopped cucumber.

3. Toss gently to coat and serve at room temperature.

Caponata*


• 1/2 onion



• 1/2 pepper

• 1 courgette


• 2 tomatoes

• 2 tsp of red wine vinegar

• 1 square of dark chocolate

• 1 tsp of capers

• 2 oz pasta

1. Heat the oil in a non-stick frying pan over a medium

heat and add the finely sliced onion and celery and

crushed garlic. Cover and cook gently for 5 minutes

until slightly softened.

2. Add the sliced pepper, sliced courgette, cubed

aubergine and roughly chopped tomato. Cover and

cook gently for a further 15 minutes, stirring

occasionally.

3. After this time, increase the heat and add the red

wine vinegar and chocolate, chopped into small pieces.

Leave for a moment to allow the vinegar to bubble off and the chocolate to melt and then stir and top with

capers.

Chicken & bean salad with avocado*



• 1/2 red onion



• 1 tsp of lime juice



• 1 handful of watercress or rocket

1. Cook the chicken fillet by grilling it or cooking it in

the microwave. Cut the chicken into strips and place in

a bowl with the beans, sliced avocado, halved tomatoes

and thin slices of red onion. Mix together the olive oil,

lime juice and chilli powder and drizzle over the salad.

2. Place the chicken and bean mixture on a layer of salad leaves.

This salad can be refrigerated and makes a great

packed lunch.

Chicken & chorizo bake*

• 1 red onion

• 1 oz of chorizo sausage



• 1 sprig of fresh rosemary



• 4 small new potatoes, 4 oz spinach

1. Preheat the oven to 200 C.

2. Cut the onion in half and each half into quarters, and

slice the chorizo into 1cm-thick slices. Place in a

roasting tin or baking dish, along with the tomatoes,

chicken fillet, garlic (peeled and flattened but not

chopped) and herbs. Drizzle with olive oil and bake for

around 30 minutes, until the chicken is cooked through

and no longer pink in the middle.Chicken & herb casserole*


• 1/2 onion


• 1 oz of carrot

• 1/2 tin of tomatoes (400g)




• 2 oz green beans

1. Preheat the oven to 200 C. Par boil new potatoes for

10 minutes. Fry the onion in oil until transparent. Add

the mushrooms, carrot & tomatoes.

2. Transfer to a warmed casserole dish and lay the

chicken in the centre. Cover with layers of sliced

potato.

3. Sprinkle with rosemary and bake for about 1 hour.

Chicken & spinach balti*


• 1 pinch of garam masala

• 1/2 onion


• 1 pinch of ground ginger



• 1 pinch of ground cardamom



• 2 oz brown rice



1. Heat half of the oil in a non-stick pan and brown the

chicken pieces all over. Set aside on a plate.

2. Heat the remaining oil and gently cook the sliced

onions and crushed garlic until soft. Add all of the

remaining ingredients, including the chicken, along

with a little water, cover and bring to a boil. Simmer

for 30 minutes. At this stage, the sauce can be

liquidised using a hand-held immersion blender or in a

food processor or it can be served chunky.3. Add the spinach to the pan, bring back to a boil and

simmer for a couple of minutes, until the spinach is

wilted.

Chicken & vegetable casserole*


• 1 small carrot


• 2 ozs of leek, sliced


• 1 tsp of cornflour


• 1/2 stock cube

• 1 tsp of mixed herbs

1. Preheat the oven to 180 C. Heat the oil in a non-

stick pan. Brown the chicken all over and place in a

casserole dish.

2. Lightly cook the chopped leeks and mushrooms in

the pan and place in the casserole dish, along with the

diced carrot and baby potatoes.3. Add water to the stock cube according to package

instruction and add with the mixed herbs. Season with

freshly ground black pepper. Mix well, cover and bake

for around 1 hour until the chicken and vegetables are

tender.

4. Mix the cornflour with a little water and stir in to

thicken the casserole just before serving.

Chicken curry and rice*

• 1 medium chicken fillet (around 130g or 5oz)


• 1 onion


• 1 tsp of curry powder


• 6 slices of cucumber

1. Fry the onions and garlic in spray oil, until soft.

2. Add the cubed chicken and cook until golden brown,

meanwhile make a paste with the curry powder and a

small amount of water. Add to the chicken.

3. Sieve the chopped tomatoes so they are smooth andadd to the pan.

4. Once the chicken is cooked, serve with rice and few

slices of cucumber.

Tip: For a chunkier dish you can add pieces of

butternut squash to make it more filling.

Chicken kebabs*




•

1/2 pepper • 1 clove of garlic


1. Prepare rice according to package directions,

omitting any added salt and fat.

2. Place chicken and sliced onions in a shallow dish.

3. Combine oil, minced garlic clove and desired

seasoning; pour over chicken. Marinade for 1 hour,

turning once.

4. Drain chicken, chopped peppers and onions,

reserving marinade. Alternately thread chicken,

peppers and onions onto skewers.

5. Grill 4-5 inches from heat source, turning and

basting occasionally with marinade oil, until chicken is

no longer pink, about 10 - 15 minutes.

6. Serve with rice.

Chicken pasta prima salad*




•

5 asparagus spears• 4 ozs of green beans




1. Grill the chicken fillet or cook in a griddle pan for

around 15 minutes until no longer pink in the middle.


directions, omitting any suggested fat or salt.

2. During the last few minutes of cooking time, steam

the vegetables over the pasta: give the broccoli around5 minutes, and the asparagus and green beans, around

3 minutes.

3. Cut the cooked chicken into strips and mix with the

drained pasta and vegetables. Dress with oregano,

olive oil and lemon juice.

4. This dish can be eaten warm or refrigerated and

taken as a packed lunch.

Chicken pasta salad*

• 2 1/2 ozs of chicken fillet

•

1 vegetable of choice• 1 tsp of olive oil


• 1 pinch of italian seasoning



• 1 pinch of garlic powder


1. Cook chicken by baking, grilling or in a microwave;

refrigerate.

2. Cook pasta according to the package directions,

refrigerate.

3. Prepare vegetables and refrigerate.

4. Shred cold chicken, mix with pasta, olive oil,

vegetables, Italian seasoning and garlic powder and

serve.

Chicken risotto*




• 2 ozs of risotto rice, such as arborio (uncooked

weight)


• 1/3 pint of chicken stock

• 2 ozs of peas



• 3 oz brocolli

1. Heat the oil in a large non-stick frying pan.

2. Add the finely chopped onion and garlic and cook

for a few minutes to soften, until the onion becomes

translucent.

3. Cut the chicken fillet into strips and add to theonion.

4. Turn the heat up slightly and brown the chicken

pieces all over.

5. Once the chicken is browned, stir in the rice and mix

in well. Reduce the heat and cook, stirring, for just a

couple more minutes. Add the thyme.

6. Keeping a jug of hot stock beside you, pour this in, a

little at a time, stirring gently all the time.

7. Wait until each addition of stock has been absorbed

before adding more. This will take around 15 minutes.

8. After this time, add the peas and allow to simmer for

2-3 more minutes.

9. Stir in the grated Parmesan cheese just before

serving.

Chicken spinach parcels*





• 1 ball of frozen spinach

• 1 tsp of pine nuts


• 2 slices of ham (25g or 1oz each)


2. Heat the oil in a non-stick pan and add the crushed

garlic, finely chopped onion and the spinach. Cook

over a medium heat until the spinach is soft. Stir in the

pine nuts and herbs and remove from the heat.

3. Place the chicken fillet between two pieces of cling

film and pound to flatten. Use a rolling pin or empty

bottle to do this. Line the chicken fillet with the ham

and then fill with the spinach stuffing.4. Roll up the chicken and secure with a cocktail stick.

Place on a baking tray, cover with foil and bake for 10

minutes.

5. Remove the foil and bake for a further 5 minutes,

checking the chicken is cooked through before serving.

Chicken, ham & spinach parcel*


• 1 slice of ham (25g or 1oz)

• 1 ball of frozen spinach

• 1 pinch of nutmeg


• 2 tbs of vegetable stock

• 2 tbs of white wine


1. Place the chicken fillet between 2 pieces of

clingfilm and pound with a meat mallet, rolling pin or

empty bottle into a thin, flat piece.

2. Remove the clingfilm; cover the chicken with a slice

of ham and then top with the thawed spinach seasoned

with nutmeg. Roll up and secure with a cocktail stick.

3. Heat the olive oil in a non-stick pan and brown the

chicken parcel on all sides. Add the stock, wine and

mushrooms and cook for around 15 minutes or until

chicken is cooked right through.

4. If a thicker sauce is preferred, remove the chicken to

a warm plate and boil the sauce to reduce in volume.

Chickpea & spinach balti*


• 1/2 onion





• 1 pinch of garam masala

• 1 pinch of ground cardamom


• 4 ozs of chickpeas, canned and drained


• 1 ½ oz brown rice

1. Heat the oil in a non-stick pan and gently cook the

sliced onions and crushed garlic until soft.



2. Add all of the remaining ingredients, except the

chickpeas and spinach, along with a little water, cover

and bring to a boil. Simmer for 30 minutes.

3. At this stage, the sauce can be liquidised using a

hand-held immersion blender or in a food processor or

it can be served chunky.

4. Add the chickpeas to the pan and spinach, bring

back to a boil and simmer for a couple of minutes,

until the chickpeas heated through and spinach iswilted.

Chickpea salad



• 1/2 tsp of chilli







• 4 oz chicken

• 1 mini pitta bread

1. Rinse the chickpeas and set aside in a colander or

sieve to drain a little.

2. In the meantime crush the garlic and chop the chilli

finely.

3. Add the chickpeas, garlic and chilli in a bowl, addthe dried herbs and drizzle with the olive oil and lemon

juice.

4. Mix the ingredients and set aside for about an hour

to let all the flavours combine.

5. Just before serving, slice the tomatoes in half and

add to the chickpeas with the rocket and spinach to

complete your salad.

Chickpea salad










• 2 oz mozzarella cheese

• 1 mini pitta bread

1. Rinse the chickpeas and set aside in a colander or

sieve to drain a little.

2. In the meantime crush the garlic and chop the chilli

finely.

3. Add the chickpeas, garlic and chilli in a bowl, add

the dried herbs and drizzle with the olive oil and lemon

juice.

4. Mix the ingredients and set aside for about an hour

to let all the flavours combine.

5. Just before serving, slice the tomatoes in half and

add to the chickpeas with the rocket and spinach to

complete your salad.

Chickpea salad*

• 1 oz of broccoli

• 1 tomato

• 1 oz of carrot

• 1 1/2 ozs of low fat cheese

• 1/2 small tin of chickpeas, canned & drained

(220g)


• 1 tsp of balsamic vinegar


• 3 servings of mixed salad leaves

1. In a large bowl combine washed, drained and

chopped lettuce leaves, chopped spinach, chopped

broccoli, chopped tomato, sliced carrots and chick

peas.

2. Sprinkle with cheddar cheese and Italian seasoning.

3. Pour vinegar and oil over and toss together.

Chilli bean bake*

• 1/2 tsp of olive oil

• 1/2 onion




• 3 ozs of sweetcorn




• 1 pinch of paprika



• Mixed salad leaves



cook the finely chopped onion, sliced chilli and

crushed garlic to soften.3. Add the beans, sweetcorn, tomatoes and herbs and

bring to a boil. Transfer to an oven-proof casserole

dish and top with the mixed breadcrumbs and grated

cheese.



4. Cover with tin foil and bake 30 minutes, removing

the foil for the last 10 minutes of cooking time.

Chilli con carne*


• 4 ozs of kidney beans, canned and drained

• 1/2 clove of garlic

•

1/4 onion• 1/4 green pepper




• 1/2 stock cube

• 1 tsp of chilli powder

• 1/4 tsp of drinking chocolate


• 1 oz brown rice

1. Heat the olive oil in a non-stick saucepan and cook

the onion until slightly softened.

2. Add the garlic and diced pepper and cook for

another few minutes.

3. Add the minced beef, brown and then drain off

excess fat.

4. Stir in all other ingredients, adding more or less

chilli powder to your taste. Cover and cook for 20

minutes.

Chinese noodle salad*

• 2 1/2 ozs of rice noodles, uncooked weight


• 3 ozs of beansprouts

• 1 small carrot

• 2 spring onions

• 1/2 tsp of sesame oil

• 1 tsp of tamari or soy sauce

•

1 tbsp of rice or balsamic vinegar • 1 oz of unsalted cashew nuts

• 1 jalapeno pepper

1. Prepare the noodles following package directions,


2. Combine the cooked noodles with chopped

mushrooms, beansprouts, grated or finely sliced carrots

and sliced spring onions.

3. In a small bowl, mix together the sesame oil, soy

sauce and vinegar and use to dress the salad.

4. Toss well and sprinkle with cashew nuts and top

with a jalapeno pepper.

This salad makes a great packed lunch.

Chicken salad*


• 1 tomato


• 2 tsp of low fat salad dressing

• 1 tbs of grated Parmesan cheese

1. Grill chicken and cut into 1/2" strips.

2. Place on top of washed and drained lettuce. Toss

with dressing and sliced tomatoes.

3. Sprinkle with parmesan cheese.

Chunky tomato & lentil soup*

• 1 spray of cooking spray

• 1/2 onion

• 1 small carrot




• 1 pinch of dried basil



• 1 1/2 ozs of dried red lentils


1. Heat the olive oil or cooking spray in a saucepan

and add the sliced onion; cook for a few minutes to

soften.

2. Add the diced carrot, celery and potatoes, cover and

gently saute for 8-10 minutes to bring out the flavour.

Add the herbs, tomatoes, stock and stir in the lentils.

Bring to the boil and cook for 45 minutes until the

lentils are soft and all the vegetables are cooked.

3. If you choose to add a little salt when cooking with

pulses, do so at the end of the cooking time as salt can

toughen the skins of pulses.

Ciabatta with roast vegetables*

• 1 tomato

• 1/2 red onion



• 1 ciabatta roll

• 1 1/2 tbs of reduced fat houmous



2. Cut the tomato and onion into 1cm (½ inch) thick

slices, place on a non-stick baking tray and drizzle

with half the oil. Bake in the oven for 10 minutes.

3. Add the mushroom to the baking tray, drizzle with

the rest of the oil and bake all the vegetables for afurther 10 minutes. If using part-baked ciabatta roll,

put into the oven at the same time.

4. Split the roll and spread with hummus, fill with the

roast vegetables.





• 1/4 onion

• 1 tbs of lemon juice


• 1/2 small tin of chopped tomatoes; 227g

• 1/2 slice of wholemeal bread


• 2 tbs of semi-skimmed milk

1. Preheat the oven to 180 C. 2. As the oven heats, cut

the fish into bite-size pieces and place in a casserole

dish. Cover with the mushrooms, milk and sliced

onion, and pour in the lemon juice and chopped

tomatoes. Season with freshly ground black pepper and

mixed herbs.

3. Cover with foil and bake for 20 minutes.

4. Blend the bread in a food processor. Remove the foilfrom the casserole dish and sprinkle the fish with

breadcrumbs and sesame seeds. Return to the oven,

uncovered, for a further 10 minutes and serve.

Dhal*

• 2 ozs of dried red lentils


• 1/2 onion


•

1 piece of root ginger (1cm or 0.5 inch)• 1 pinch of cumin seeds

• 1 tomato




• 1 1/2 oz basmati rice

1. Place the lentils in a bowl and cover with cold water.

Set aside to soak for around 20 minutes.

2. Heat the oil in a non-stick frying pan and fry thechopped onion, crushed garlic, grated ginger, cumin,

diced tomato and half of the coriander for around 5

minutes.

3. Add the drained lentils, turmeric, chilli and enough

water to barely cover.

4. Bring to a boil and simmer for around 30 minutes,

until the lentils are tender. If necessary, add more water

to prevent drying out, or remove the lid is dhal is too

wet.

5. Sprinkle with the remaining coriander before

serving.

Fish stew with cous cous*




• 1/4 tsp of artificial sweetener


• 1 tsp of chilli

• 1 1/2 ozs of cous cous (dry weight)


1. Heat the oil in a large non-stick pan, add the garlicand allow to soften. Add the tomatoes, sugar, grated

ginger and chopped chilli, cover and allow to simmer

for 20 minutes, stirring occasionally.

2. Place the cous cous in a heat-proof bowl and pour

over enough boiling water to cover. Set aside.

3. Cut the fish into chunks and add to the tomato

sauce. Simmer for a further 10 minutes or until the fish

flakes easily - this will depend on the thickness of the

fish fillets.

4. Drain excess water from the cous cous and serve in

a bowl, topped with fish stew.

Greek-style lemon chicken*




• 1/4 tsp of oregano

• 1 chicken thigh, skinless & boneless


• 1/2 lemon (slice)

• 6 oz brocolli

1. Combine the olive oil, lemon juice, garlic and

oregano in a glass or ceramic dish and use to coat the

chicken. Set aside to marinade for at least 30 minutes.


3. Place the chicken, marinade, the potatoes, cut in half

if large, and lemon wedges into a roasting tin and roast

for ¾ - 1 hour, until the chicken is cooked right

through, and the potatoes are tender.

Grilled cod with herbs and new potatoes*



• 1 tbs of olive oil

• 1 tbs of fresh chives, chopped

• 1 tbs of fresh parsley, chopped



1. Place the fish in a glass or ceramic dish and sprinkle

with the lemon juice, olive oil and herbs.

2. Leave to marinate in the fridge for around 30

minutes.

3. Transfer to the grill pan and grill for 4-5 mins on

each side under a moderate grill.

4. Serve with the broccoli.



Grilled lemon and chilli chicken with cous cous

salad*

• 1 medium chicken fillet (around 130g or 5oz)


• 1 tsp of crushed chillies

• 1 tbs of chopped fresh mint

•

1 tbs of lemon juice• 1 tbs of olive oil

• 1 oz of cous cous (dry weight)

• 1 tbs of flat leaf parsley, chopped


• 1 1/2 svgs of Peppadew mild piquante peppers

• 1/2 tsp of red wine vinegar

1. Slice the chicken fillets into strips about as thick as

your finger.

2. In a small bowl combine the olive oil, lemon juice,mint, garlic, chillies and red wine vinegar.

3. Add half the dressing to the sliced chicken fillet and

set aside to marinade for 30 minutes.

4. In another small bowl, add the remainder of the

dressing to the cous cous and add enough water to just

cover. Set aside for at least 15 minutes.

5. In the meantime, chop the cherry tomatoes into

quarters, slice the piquante peppers and finely chop the

parsley.

6. Heat the grill and when hot cook the chicken strips

and any marinade clinging to them. Grill for about 3-4

minutes on each side.

7. When done, combine the warm chicken, with the

cous cous and prepared vegetables and serve

immediately with a little low fat natural yoghurt if

included in the recipe.

Chicken kebabs*




•

1/2 pepper • 1 clove of garlic


1. Prepare rice according to package directions,

omitting any added salt and fat.

2. Place chicken and sliced onions in a shallow dish.

3. Combine oil, minced garlic clove and desired

seasoning; pour over chicken. Marinade for 1 hour,

turning once.

4. Drain chicken, chopped peppers and onions,

reserving marinade. Alternately thread chicken,

peppers and onions onto skewers.5. Grill 4-5 inches from heat source, turning and

basting occasionally with marinade oil, until chicken is

no longer pink, about 10 - 15 minutes.

6. Serve with rice.

Grilled salmon with tomato & olive sauce*

• 4 black olives, pitted

• 1 tbs of tomato puree


• 1 tbs of balsamic vinegar


• 1 salmon fillet

• 1 tbs of fresh basil leaves

1. Mix the olives, tomato puree, olive oil, balsamic

vinegar, lemon juice and water.

2. Pre-heat grill to high. Season the flesh side of the

salmon with Italian seasoning.

3. Spray the rack of the grill with oil and grill the fish

flesh-side down until browned, about 5 minutes.

4. Grill until the fish flakes to gentle pressure.

Depending on the thickness of the fillet this will take

any where from 5 to 10 minutes more.

5. Spoon the olive sauce over the salmon and serve.

Breaded chicken*


• 1 egg white





2. Place the chicken fillet between two pieces of clingfilm and, using a meat mallet, rolling pin or

empty bottle, beat the fillet to 1cm (½") thick.

3. Lightly beat the egg white in a bowl and combine

and breadcrumbs and herbs on another plate. Dip the

chicken into the egg and then into the breadcrumb mix

to coat. Place on a non-stick baking tray place high in

the oven. Cook for 12-15 minutes or until cooked

through.

4. Squeeze over a little lemon juice before serving.

Lamb in tomato & ginger sauce*

•

1 tsp of vegetable oil• 1/2 onion

• 3 ozs of lean lamb fillet




• 1 tsp of garam masala

• 2 tomatoes


• 1 pot of low fat yoghurt (125g)


• Mini pitta bread and salad



1. Heat the oil in a medium-sized pan and gently cook

the onions until softened and slightly coloured.

2. Add the lamb, cut into bite-sized pieces, and cook

for about 10 minutes, turning occasionally, then add

the ginger and garlic, and cook for a further 5 minutes.

3. Stir in the spices, tomatoes and yoghurt and about

150ml (6 fl oz) of water and cook on a low heat until

the lamb is tender, about 40-45 minutes.

4. Skim off any excess oil from the surface andsprinkle with ground ginger before serving.

Lamb kebabs with yoghurt dip & rice*

• 3 ozs of lean lamb fillet

• 1 tomato

• 1 spring onion

• 1/2 red pepper

• 1 yellow pepper

• 1 oz of red onion


• 1 pot of low fat yoghurt (125g)

• 1 slice of cucumber


1. Trim the meat of all visible fat and cut the meat and

vegetables into bite-sized pieces.

2. Assemble the kebabs by threading meat and

vegetables alternately onto a metal or wooden skewer

(soaked in water). Cook under a medium-hot grill until

the meat is cooked through, about 20 minutes.

3. Meanwhile, cook the rice according to package

directions, omitting any added fat or salt.

4. Crush the garlic and slice the cucumber and stir into

the yoghurt.

5. Garnish with coriander leaves and lime wedge.

Lentil & carrot soup*

• 2 ozs of dried red lentils


•

1/2 onion• 1 small carrot




1. Rinse the lentils under cold running water. Set aside

to drain.

2. Heat the oil in a non-stick saucepan and gently cook

the onion until softened. Add the finely diced or grated

carrot and diced potato. Cover and allow the

vegetables to sweat over a gentle heat for 5-10minutes.

3. Stir in the lentils, stock and dried mixed herbs, bring

to a boil and simmer for 20-30 minutes, until the

vegetables are tender.

4. If you wish, liquidise the soup and serve.

Grilled marinated sirloin*


steak



• 1/2 clove of garlic





• 3 oz mixed veg

1. Place sirloin in shallow dish or pie plate.

2. Combine vinegar, tomato puree, oregano, Italian

seasoning and minced garlic clove. Spread evenly over steak and allow to stand for 30 minutes.

3. Grill steak 4 - 5 inches from heat source for 4

minutes per side.

Meatballs in tomato sauce with pasta*







• 2 ozs of lean minced pork





• 1 oz of pasta, uncooked weight

• 3 ozs of green beans

1. Heat the oil in a non-stick pan and gently cook half

the onion and half the garlic until softened.

2. Add the tomatoes, mixed herbs and a pinch of sugar

and simmer, uncovered for 20 minutes. Stir

occasionally to prevent sticking.

3. Meantime, mix the minced pork and beef together in

a roomy bowl. Add the rest of the finely chopped

onion, crushed garlic, oregano, breadcrumbs and

Parmesan and mix well. Roll into small meatballs,

about the size of a walnut.

4. After simmering the tomato sauce for 20 minutes,

place the meatballs into the tomato sauce and simmer gently for a further 15-20 minutes, depending on the

size of your meatballs. These need to be cooked right

through and no longer pink in the middle.

5. While the meatballs are cooking, prepare the pasta



following package directions, omitting any suggested

fat or salt.

6. Serve the pasta topped with meatballs in tomato

sauce, with steamed green beans on the side.

Mediterranean fish stew*

• 1/2 tbs of olive oil


• 1 onion

• 1 tin of tomatoes (400g)



• 2 tsp of Worcestershire sauce

• 1/2 tsp of paprika

• 1 pinch of cinnamon


• 1 oz pasta

• 3 oz brocolli

1. Heat the olive oil in a large pot, over a medium heat.

2. Saute the garlic and onions in the olive oil for 5

minutes, stirring constantly.

3. Add the tomatoes, 750ml or a pint and a half of

water, parsley and coriander. Bring to a boil, reduce

heat to low and simmer for 15 minutes.

4. Stir in the Worcestershire sauce, cinnamon, paprika

and fish, cut into cubes. Simmer over a medium heat

for 15-20 minutes. Season with ground black pepper.

Mexican stuffed peppers*





• 1 tomato


• 2 peppers

• 1 tsp of sliced almonds

• 1 1/2 tsp of pumpkin seeds


• 1/2 dash of hot pepper sauce, or to taste

• 1 pinch of cayenne pepper

• 1 Pinch of Marjoram

1. Preheat the oven to 180 C.

2. Cook the rice according to package directions,

omitting any added fat or salt.

3. Cut the tops off the peppers about 1/3 the way fromthe top and scoop out the seeds. Stand the peppers on a

steamer rack, cover them and steam them for about 5

minutes. Set the peppers aside to cool.

4. In a small pan, heat the oil, add the onion and sauté

until golden brown. Transfer the onion to a large bowl

and combine it with the remaining ingredients.

5. Check the seasoning, and divide the mixture

between the peppers, stuffing them to the top.

6. Stand the stuffed peppers in a baking dish, put the

dish in a hot oven and bake the peppers for 25 minutes.

Moroccan Chicken*


• 1/2 onion


• 3 tomatoes

• 1 tsp of honey


• 2 ozs of Tesco cous cous (uncooked weight)



1. Heat the oil in a large non-stick pan. Add the onions

and chicken and fry until lightly browned.

2. Add the tomatoes, cinnamon and ginger. Cover and

cook gently, turning the chicken occasionally until the

flesh is so tender that it can be pulled off the bone

easily.

3. Remove the chicken and reduce the sauce until

thick. Stir as it begins to caramelise and be careful that

it does not stick or burn.

4. Add the honey and return the chicken pieces to the

sauce and heat through.

5. Serve the chicken with the sauce and sprinkled withsesame seeds.

6. Accompany with Tesco couscous, prepared

following package directions.

Sun-dried tomato & mozzarella chicken*


• 2 sun-dried tomatoes


• 1 1/2 ozs of mozzarella, reduced fat

•

1/2 tbs of olive oil• 1/2 yellow pepper

• 1/2 courgette




2. Cut a pocket into the side of the chicken fillet and

fill the pocket with the sun-dried tomatoes, sliced

mozarella and basil.

3. Place in a baking dish, along with the sliced pepper

(if you have a red of green pepper add a few slices),sliced courgette and garlic. Drizzle with olive oil.

4. Bake high in the oven for 20-30 minutes, until

cooked through.

5. Serve with the new potatoes.



Mushroom barley soup*



• 2 ozs of carrot

• 2 ozs of celery


• 1 pint of vegetable stock


• 1 serving of semi-skimmed milk (100ml or 4fl

oz)

• 1 oz of pearl barley, uncooked

1. Heat the oil in a large, non-stick saucepan. Add the

diced onion, celery and carrot, cover and cook gently

for 10-15 minutes.

2. Add sliced mushrooms, barley, stock and herbs.

Bring to a boil and simmer for 30 minutes or until the

barley is tender (this might take longer depending onhow fresh the barley is). Add the milk and bring back

to a simmer.

3. If you prefer a smoother soup, either blend with a

hand-held immersion blender for a moment or

liquidise half the soup in a food processor and stir back

into the rest before serving.

4. If the soup seems to thick, you may need to add

more stock during cooking.

Mushroom-stuffed chicken*

• 1/2 oz of dried porcini mushrooms








• 4 tbs of vegetable stock


• 1 tbs of Greek yoghurt (whole milk, plain)


2. Place the dried mushrooms in a heat-proof bowl and

pour over 2 tbs of boiling water. Set aside to soak for

20 minutes.

3. Heat the olive oil in a non-stick pan.

4. Add the finely chopped onion and crushed garlic and

cook gently for 2-3 minutes. Drain the rehydrated

mushrooms, pouring the water into the pan. Chop the

mushrooms and add to the pan, along with the finelychopped fresh mushrooms and thyme and cook for a

further 4 minutes. Stir in the breadcrumbs and set aside

to cool slightly.

5. Place the chicken fillet between 2 pieces of cling-

film and then use a meat mallet, rolling pin or empty

bottle to flatten to a thickness of around 1cm or 1/2".

Remove the cling-film and spoon in the mushroom

stuffing. Roll up and secure with a cocktail stick.

6. Place in an oven-proof dish and add the vegetable

stock and wine. Bake for 15-20 minutes or until the

chicken is no longer pink, turning the chicken over and

covering with foil half-way through the cooking time.

7. Slice the stuffed chicken fillet into thick slices.8. Stir the Greek yoghurt into the liquid in the baking

dish and serve as a sauce for the chicken.

Oven-baked salmon risotto*


• 1/2 onion


• 2 ozs of risotto rice, such as arborio (uncooked

weight)

• 4 ozs of salmon, canned and drained

• 3 ozs of peas

• 1/4 tsp of dried parsley

• 1/4 tsp of dried dill

• 1/3 stock cube



cook the finely chopped onion and crushed garlic until

softened. Stir in the rice (before adding the rice,

measure it's volume in a cup or measuring jug) and

mix well.3. Add the flaked salmon, peas, herbs and crumbled

stock cube and add three times the volume of hot water

to rice. Bring to a boil and then transfer to an oven-

proof dish. Place high in the oven for 35-40 minutes,

until the rice is tender.

4. Check the dish occasionally and add more water as

necessary.

Panzanella style salad*

• 1 slice of ciabatta (50g or 2 oz)


• 2 tomatoes


• 1/4 red onion

• 4 olives


• 1 tsp of capers



2. Cut the ciabatta into cubes, toss in half the olive oil(use extra-virgin oil) and place on a baking tray. Bake

until golden and crisp, about 10 minutes.

3. Dice the tomato and finely chop the red onion and

parsley, and mix all the ingredients together in a large



bowl.

4. If possible, leave in the fridge for a few hours but

bring to room temperature before serving.

Parmesan chicken with courgettes & pasta*




• 3 courgettes (around 4oz or 100g each)

• 1/2 tbs of breadcrumbs

• 1/2 tbs of grated Parmesan cheese


• 1 egg white


1. Prepare the pasta following package directions,


2. Heat half the oil in a non-stick frying pan. Add thegarlic and sliced courgette and cook over a medium

heat for around 8 minutes to soften.

3. Meantime, mix the breadcrumbs and Parmesan

cheese together on a plate.

4. Place the chicken fillet between two pieces of cling

film and flatten it to about 1cm (½") thick - use a

rolling pin or empty bottle if you don't have a meat

mallet.

5. Dip the chicken into the lightly beaten egg white

and then press into the breadcrumb and cheese mix,

coating both sides.

6. Remove the courgette to a plate and increase theheat in the frying pan slightly. Add the rest of the oil

and cook the chicken for 3-4 minutes on each side to

cook through.

7. Stir the courgettes into the cooked and drained pasta

and serve with the chicken fillet.

8. Sprinkle with fresh basil before serving.

Pasta salad with sundried tomatoes, rocket &

walnuts*


• 2 sundried tomatoes

• 1 cherry tomato



• 1 pinch of dried basil



• 1 oz of walnuts

1. Prepare the pasta following package directions,

omitting any suggested fat or salt.2. Meantime, place the sundried tomatoes in a bowl

and just cover with boiling water. Set aside to

rehydrate for 10 minutes. After this time, chop into

1cm (½") pieces.

3. Once the pasta is cooked and drained, stir in the rest

of the ingredients.

4. This can be served warm or at room temperature.

Pasta with aubergine & cherry tomatoes*



• 2 asparagus spears


• 1 spring onion

• 1 tbs of raisins


• 1 tsp of pine nuts

1. Prepare pasta of your choice according to package


2. Heat the olive oil in a non-stick pan and sauté the

asparagus spears, for a few minutes. Add the crushed

clove of garlic, sliced spring onion and choppedtomatoes and continue to cook over a low-medium

heat until the asparagus until the asparagus is starting

to soften.

3. Combine with the cooked, drained pasta and mix in

the raisins and pine nuts, if given in your ingredients

list, and any herbs of your choice, such as parsley or

basil.

4. Serve hot or at room temperature as a pasta salad.

Pasta with mushrooms & herbs in a spiced yoghurt

sauce



• 2 vegetables of choice

• 1 rasher of lean bacon

• 1 spring onion

• 1/2 pot of low fat yoghurt (125g)

• 1 tsp of dried parsley




1. Cook the pasta according to the instructions on the

packet, omitting any added fat and salt.

2. Cut the bacon into strips and dry fry in a pan.

3. Add the sliced mushrooms and vegetables and cook

until softened.

4. Add the balsamic vinegar, paprika, yoghurt and

cheese (if included in recipe). Do not over heat at this

stage or the yoghurt will become thin.

5. Serve with the pasta tossed in parsley.

Pasta with peas & tomato sauce*






• 3 ozs of peas




1. Cook pasta following package directions, omitting

any suggested salt or fat.2. Meantime, heat the oil in a non-stick pan. Add the

frozen peas and cook for a couple of minutes. Add the

garlic, cook for a minute or so then stir in the tomatoes

and herbs.

3. Serve the pasta topped with sauce and sprinkle with

Parmesan cheese.

Pasta with ricotta bolognese*



•

1 clove of garlic• 1/4 pepper


• 1 tomato





• 1 oz of ricotta

• 1/2 tbs of grated Parmesan cheese

1. Heat the oil in a non-stick pan and cook the onion,

garlic and pepper until slightly softened.

2. Add the minced beef, turn up the heat and continue

to cook until the beef is browned through. Add the

diced tomato, tomato puree and herbs and simmer for

20 minutes.



4. Stir the ricotta cheese into the beef mix and serve

this with the pasta, sprinkling with Parmesan cheese.Pepper crusted fish in a Mediterranean sauce*




• 2 spring onions



• 5 olives

• 1 tsp of peppercorns



1. Heat the oil, add the garlic & spring onion & cook

for 1-2 mins. Add the tomatoes, olives & seasoning

and cook for 5 mins.

2. Cut the fish into one inch wide strips and roll them

up.

3. Place the rolled up pieces of fish into the pan with

the sauce. Add the wine, lemon juice & top the fish

with crushed peppercorns. Sprinkle with parsley and

leave to cook for 8-10 mins.4. Serve with boiled potatoes.

Pepper with fruit & nut cous cous stuffing*

• 1 pepper

• 2 ozs of cous cous (dry weight)

• 1/2 vegetable stock cube

• 1 oz of sultanas

• 1/2 lemon (slice)



• 1/2 oz of pistachio nuts


2. Place the cous cous in a heat-proof bowl, crumble in

the stock cube and pour over enough hot water to

cover. Set aside for 10 minutes to swell and then drain

off excess liquid.

3. Meantime, cut the top off the pepper 1cm (½") from

the stem and discard the membrane and seeds. Boil the

pepper shell for 4 minutes then drain and stand uprightin a shallow baking dish.

4. Cut any pepper flesh from around the stem into

small dice and stir into the cous cous, along with the

sultanas, zest and juice of the lemon, olive oil and

chopped nuts. Use to fill the pepper shell and place any

extra cous cous into a baking dish, covering with tin

foil.

5. Bake the stuffed pepper plus the extra dish of cous

cous for 25 minutes.

Persian chicken*





• 1 tsp of honey

• 1 tbs of orange juice


• 2 oz brown rice

•

3 oz brocolli1. Toss the chicken fillet pieces into the spices and

leave to marinade together for 15 minutes.

2. Add to a non-stick pan which has been lightly

brushed with a hint of oil an toss around for 2 minutes



to seal in the spices.

3. Add the honey and orange juice and simmer gently

for 8-10 minutes until the chicken is tender and

cooked.

4. Serve with boiled rice and vegetables of choice.

Plaice with courgette & lemon sauce*

• 4 ozs of plaice

• 1/2 lemon (slice)• 4 courgettes (around 4oz or 100g each)



• 1 pinch of dill

• 1 serving of semi-skimmed milk (5 fl oz or

125ml)


1. Grate the zest and squeeze the juice from the lemon.

Sprinkle half the lemon rind and parsley over the plaice fillet and roll up.

2. Make the sauce: slice the courgette and cook with

the stock, lemon juice, garlic and remaining lemon rind

and parsley, until the courgettes are just tender, about

10 minutes.

3. Blitz with a hand-held immersion blender or in a

food processor until smooth.

4. Place the rolled up plaice fillet in a shallow pan, add

the milk and gently poach the fish for 6-8 minutes until

it is just tender. Drain the fish, reserving the poaching

liquid.

5. Add a little of this milk to the courgette puree until

the sauce is of a pouring consistency and serve over

the plaice.

6. Serve with boiled potatoes and vegetables.

Pork, apple & rosemary casserole*


• 1/2 onion

• 2 ozs of leek, sliced


• 3 ozs of lean pork

• 1 apple

• 1 tsp of French mustard


• 3 tbs of water



1. Heat the oven to 180 C. Cut the onion into wedges

and slice the garlic and leeks.2. Heat the oil in a casserole dish and fry the onion,

garlic and leeks gently for 5 minutes.

3. Add the diced pork and continue fring until brown.

4. Peel, core and slice the apple and add to the pork

and vegetables along with the rosemary and water. If

using add the mustard to the casserole at this point to

taste.

5. Cover and place in the oven for about 1 hour or until

cooked through.

6. Meanwhile, gently steam or boil the potatoes &

green beans to serve with the casserole.

Provencal chicken casserole*


• 1/2 onion



• 1 pepper

• 2 tomatoes



• 4 olives


• Salad

1. Heat the oil in a non-stick pan and cook the sliced

onion gently until softened.

2. Add the chicken and cook for a few minutes to

brown, then add the garlic (whole, with skins still on),

sliced peppers (use a mix of red and yellow, if

preferred), chopped tomatoes and herbs.

3. Cook over a low heat for 30-35 minutes or until the

chicken is cooked through.4. Add the sliced olives before serving.

Roast beef dinner*

• 3 ozs of fillet of beef

• 1 oz of carrot

• 2 ozs of parsnip

• 1 1/2 small baked potatoes (around 100g or

4ozs each)

• 2 tbs of gravy



2. Weigh the meat to calculate the required cooking

time. Beef should be roasted for 25 minutes per 450g/1

lb, plus 25 minutes extra.

3. Roast the meat at 220 degrees for the first 20

minutes and then turn the oven down to 180 degrees

and roast for the remaining required time, basting and

turning it frequently.

4. Chop the vegetables and either steam or boil until

tender. Serve potatoes with low-fat spread.

5. Prepare the gravy according to the packagedirections and serve.

Roast chicken dinner*




• 2 small baked potatoes (around 100g or 4ozs

each)

• 2 ozs of carrot


• 2 tbs of gravy


1. Preheat oven to 180 degrees.2. Wrap chicken in tin foil and bake for 25-30 minutes

or until the chicken is tender (when pierced with a

sharp knife the juices run clear).

3. Alternatively, grill chicken under a medium heat for

20 minutes, turning occasionally.

4. Chop the vegetables and either steam or boil them

until tender. Serve potatoes with low-fat spread.

5. Prepare the gravy according to the package

directions and serve.

Roasted pesto cod & Mediterranean vegetables*• 4 ozs of cod or other white fish


• 1/2 red onion

• 1/2 courgette

• 1/2 red pepper

• 2 tsp of extra virgin olive oil

• 1 tbsp of pesto

1. Preheat the oven to 180C.2. Keeping the skin on, chop the potatoes in half and

stir in the olive oil.

3. Place the prepared potatoes in a roasting tin and

roast in the over for 15 minutes.

4. Next prepare the vegetables, by chopping the

courgette, pepper and onion into large chunks.

5. After the 15 minute roasting time is complete,

remove the potatoes from the oven and stir them

around to ensure they are not sticking to the tin.

6. Next add the cod fillets to the tin, spoon over the

pesto and add the chopped veg. Cover with tin foil and

return to the oven to cook for a further 25-30 minutes.7. 10 minutes before removing the cod and vegetables

from the oven, remove the tin foil and place the tin

back into the oven.

8. When ready serve with a green salad.

Roast vegetable pasta salad*

• 1 small sweet potato (around 100g or 4oz)

• 4 ozs of butternut or other squash


• 1/2 pepper

• 2 tomatoes

• 1/2 red onion





2. Peel the sweet potato and butternut squash and cut

into 5cm (2") chunks. Place on a baking tray, drizzle

with half the oil and place high in the oven for 15

minutes.

3. After this time, add the pepper, cut into strips, and

the quartered tomato, and chunks of onion, drizzle with

the remaining oil and return to the oven for 15-20

minutes, until all the vegetables are tender.



5. Place the roast vegetables in a bowl and cut into

bite-sized pieces. Stir in the pasta, vinegar and

chopped herbs before serving.

6. This salad can be prepared ahead of time and taken

as a packed lunch, if required.

Spiced fish with cous cous*

• 1 1/2 ozs of cous cous (dry weight)









1. Place the cous cous in a saucepan and pour over

enough water to cover.

2. Once the cous cous is boiled, remove from the heat

and fluff with a fork.

3. Heat the olive oil in a non-stick pan. Mix the spices

into the lemon juice and add to the pan; add the fish

and cook for 5 minutes or until the fish flakes easily.

For the last 1 minute of cooking time add the tomatoes

to the pan.

4. Drain off excess water from the cous cous, stir in the

halved cherry tomatoes and sweetcorn and serve withthe fish.

Spicy chicken with rice*




• 1/4 tsp of cumin


• 1 tsp of ground ginger

• 1/2 tsp. of ground mace


• 1/2 pinch of white pepper




• 2 ozs of brown rice

1. Heat the olive oil in a large non-stick frying pan.

2. Brown the chicken and add herbs, spices and lemon

juice.

3. Add a little water if necessary, cover and cook for

15-20 minutes or until chicken is thoroughly cooked.

4. Meanwhile, cook rice according to package

directions, omitting any added fat and salt.

5. Stir natural yoghurt into curry and serve with rice.

Spinach & walnut pasta*


• 1 serving of semi-skimmed milk (100ml or 4fl

oz)

• 1/2 tbs of olive oil

• 1/2 tbs of plain flour


• 1 pinch of nutmeg


• 2 balls of frozen spinach

• 1/2 oz of walnuts


2. Cook the pasta following package directions,


3. Pour the milk and oil into a saucepan and sprinkle

over the flour. Bring to a boil over a medium heat,

whisking all time, to make a white sauce. Simmer for acouple of minutes, then add the herbs and the frozen

spinach. 4. Set aside to let the spinach thaw. Add the

chopped walnuts.

5. Once the pasta is cooked, drain it and stir it into the

spinach sauce. Pour into an ovenproof dish and bake

for 20 minutes.

Spinach and ricotta tortellini with tomato sauce*



•

1 clove of garlic• 1 small tin of chopped tomatoes; 227g


• 3 ozs of spinach and ricotta tortellini



onion and garlic until golden. Add the tomatoes and

herbs and simmer, uncovered, for 20 minutes.

2. Meantime, cook the tortellini following package


3. Top the cooked pasta with the tomato sauce andsprinkle with Parmesan cheese.

Steak fajita with cheese*


steak

• 1/2 pepper

• 1/2 red onion

• 1 flour tortilla


•1 oz of low fat cheese


1.Grill the steak under a pre-heated grill for around 10

minutes or until cooked to your liking.

2. Meantime, slice the pepper into thick strips and cut

the onion into chunks.

3. Steam the vegetables in a steamer (or use a sieve

placed over a saucepan) for around 8 minutes or until

soft. Once soft, place the pepper slices under the grill

and allow to brown slightly.

4. Heat the flour tortilla under the grill for a couple of

minutes and then spread with fromage frais.5. Fill with the steak, cut into bite-sized pieces, onion

and pepper, and top with grated cheese and salad.

Stuffed peppers with basil & feta*

• 1 red pepper

• 1 tomato


• 1 tsp of capers




• 1 oz of feta cheese

• 1 slice ciabatta

• Salad

1.Pre-heat the oven to 180 degrees C.

2. Cut the red pepper in half, leaving the stalk intact,

and cut out the seeds and pith.

3. Cut the tomato into quarters and stuff each pepper

half with 2 tomato quarters.4. Divide the garlic, capers and basil between each

pepper half, tucking them into and under the tomato

and place the peppers into an oven-proof dish.

5. Pour the oil and vinegar over the pepper halves and

bake for 30 minutes or until the peppers are soft and

juicy and wrinkled around the edges.

6. Remove from oven and crumble the feta cheese over

each pepper.

7. If preferred, return the peppers to the oven for a few

more minutes to soften the cheese.

Tandoori chicken*


• 1 tsp of tandoori paste





• Basmati rice

1. Remove the skin from the chicken and make three

diagonal slices across the meat. Place the chicken in a

glass or ceramic dish.

2. Mix together the tandoori paste, yoghurt and lemon

juice and spread this over the chicken. Cover and

refrigerate for as long as possible - up to 4 hours if

possible.

3. Cook under a pre-heated grill for 15 minutes per

side, until no longer pink in the middle.

Tarragon chicken with sweet potato wedges*


• 1 tbs of double cream

• 4 asparagus spears

• 1 medium sweet potato (around 200g)


• 1 tsp of dried tarragon

1. Heat oven to 180 degrees C.

2. Peel and chop the sweet potato into bite size pieces,

coat with half the olive oil, season with black pepper

and cook in oven for 15-20 mins until cooked through.

3. Meantime heat half the olive oil in a pan and cook

chicken breast strips until golden brown.

4. Add the cream and dried tarragon to the pan with

chicken and cook until heated through.

5. Serve with steamed asparagus and sweet potato

wedges. Tortellini proscuitto crudo with pesto &

watercress*

• 4 ozs of meat-filled tortellini (proscuitto

crudo)

• 1 tbs of Greek yoghurt (whole milk, plain)

• 1 tsp of pesto


1. Cook the tortellini following package directions,

omitting any suggested fat or salt. Drain and return to

the pan.

2. Stir in the Greek yoghurt, pesto and watercress or rocket.

Tortellini proscuitto crudo with tomato sauce*






• 3 ozs of meat-filled tortellini (proscuitto

crudo)



onion and garlic until golden. Add the tomatoes and

herbs and simmer, uncovered, for 20 minutes.

2. Meantime, cook the tortellini following package


3. Top the cooked pasta with the tomato sauce and

sprinkle with Parmesan cheese.

Warm chicken sesame salad*


• 1/2 tsp of sesame oil• 1/2 tbsp of rice or balsamic vinegar






• 2 ozs of mangetout

•

2 ozs of sweetcorn• 4 water chestnuts


• 1 tsp of sweet chilli sauce

Cut the chicken into thin strips and place in a glass or

ceramic dish, along with the sesame oil, vinegar,

garlic, ginger and chilli. Set aside to marinade for 30

minutes.

Meantime, prepare the salad by combining the salad

leaves, sliced mange tout, sweetcorn and water

chestnuts.After the marinading time, heat a griddle pan or non-

stick frying pan and cook the chicken strips over a

medium high heat for 5-6 minutes, until cooked

through.

Toss the chicken into the salad along with the chilli

sauce and top with sesame seeds before serving.

This salad can be prepared in advance and taken as a

packed lunch, if preferred.

Warm roast vegetable salad*


• 2 tomatoes

• 1 red onion

• 1/2 yellow pepper

• 1 courgette

• 2 handfuls of watercress or rocket


• 2 oz pasta

Preheat the oven to 190 degrees C.

Quarter the onion and tomatoes and cut the rest of the

vegetables into similar-sized pieces. Place in an oven-

proof dish and drizzle with olive oil. Bake for 20-25

minutes or until tender.

Place the rocket or watercress into a bowl and add the



roast vegetables, pouring in any juices in the pan.

Squeeze in the lemon juice and toss well.

Warm sesame beef salad with noodles*


steak

• 1/2 tsp of vegetable oil



• 1 spring onion

• 1 tbs of sherry


• 2 ozs of egg noodles (uncooked weight)



• 1 tsp of lime juice

• 1/4 tsp of sesame oil

1. Cut the steak into strips about the size of your little

finger.

Heat the oil in a non-stick frying pan and when this is

hot, add the beef strips. Cook over a high heat for

about 4 minutes, stirring constantly.

2. Reduce the heat slightly and add the garlic, ginger,

sliced spring onions, sherry and sesame seeds. Stir-fry

for a further 2-3 minutes.

3. Meantime, prepare the noodles following package


4. Place the spinach and mixed salad leaves in a bowl.Toss in the beef strips and cooked and drained noodles,

and dress with a squeeze of lime juice and the sesame

oil.

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