Collection: Nutrition
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Kcal 500
Roasted Nutty Veg
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Kcal 500
Pasta with Fagioli
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Kcal 500
Butter bean and Aubergine Tray Bake
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Kcal 500
Smoked Mackerel Fish Cakes with Cucumber Salad
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Kcal 500
Tofu and Aubergine Stir-Fry
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Kcal 500
Quick smoked mackerel pate bagel
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Kcal 500
Tofu and Aubergine Stir-Fry
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Kcal 500
Stir-Fried Tender Stem Broccoli Noodles
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Kcal 500
Quick Smoked Mackerel Pate Bagel
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Kcal 500
Grilled Chicken and Bean Salad with Harissa
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Kcal 500
Tuna and Panzanella Salad
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Kcal 500
Mixed Vegetable Penne
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Kcal 500
Chicken Buffalo Bake with Lentils and Spinach
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Kcal 500
Veggie Fig and Sweet Potato Tagine
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Kcal 500
Rustic Cannellini Bean Italian Supper
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Kcal 500
Loaded Sweet Potatoes
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Kcal 500
Pumpkin Seed and Kale Stuffed Peppers
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Kcal 500
Dahl and Poppadum Curry Night
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Kcal 500
Simple Prawn Paella
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Kcal 500
Falafels with Cous Cous
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Kcal 500
Mediterranean Gnocchi
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Kcal 500
Turkey Burgers
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Kcal 500
Mushroom and Cashew Butterfly Pasta
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Kcal 500
Florentine Pizza
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Kcal 500
Tofu Skewers
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Kcal 500
Half and Half Burger
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Kcal 500
Chickpea Korma
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Kcal 500
Fresh Spring Rolls with Satay Sauce
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Kcal 500
Chicken Soup
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Kcal 500
Veggie Burger in a Bun
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Kcal 500
Coconut Curry
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Kcal 500
Gnocchi with Tomato Sauce
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Kcal 500
Lentil and Coconut Soup
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Kcal 500
Gnocchi with Pesto and Spinach
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Kcal 500
Paneer and Chickpea Curry
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Kcal 500
Tomato, Anchovy & Chilli Pasta
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Kcal 500
Veggie sausages with caramelised red onions, beans and lentils
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Kcal 500
Lentil Cottage Pie
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Kcal 500
Coconut Prawn Curry
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Kcal 500
Prawn and Broccoli Stir Fry
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Kcal 500
Tabbouleh with feta and tzatziki
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Kcal 500
BBQ Bean Beef Chilli (makes 2 portions)
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Kcal 500
Salmon nicoise
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Kcal 500
Roast chicken
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Kcal 500
Fish and chips
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Kcal 500
Mushroom risotto
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Kcal 500
Ham, egg and chips
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Kcal 500
Chowder
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Kcal 500
Mexican style baked eggs
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Kcal 500
Feta and quinoa salad supper
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Kcal 500
Tomato omelette
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Kcal 500
Chicken stew
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Kcal 500
Vegetable hot pot
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Kcal 500
Italian pork casserole
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Kcal 500
Cinnamon baked chicken
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Kcal 500
Pizza night
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Kcal 500
Beef burger in a Bun
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Kcal 500
Bean Pasta
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Kcal 500
Poached eggs and chickpeas
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Kcal 500
Beef kebabs
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Kcal 500
Salmon and broccoli salad with hot bread
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Kcal 500
Grilled turkey with sweet potato mash
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Kcal 500
Lemon crab spaghetti
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Kcal 500
Grilled trout with ratatouille
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Kcal 500
Veggie ‘Shepherd’s’ Pie
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Kcal 500
Steak and salad
Roasted Nutty Veg
- Easy
Roasted Nutty Veg
Instructions
Pasta with Fagioli
- Easy
Pasta with Fagioli
Instructions
Butter bean and Aubergine Tray Bake
- Easy
Butter bean and Aubergine Tray Bake
Instructions
Smoked Mackerel Fish Cakes with Cucumber Salad
- Easy
Smoked Mackerel Fish Cakes with Cucumber Salad
Instructions
Tofu and Aubergine Stir-Fry
- Easy
Tofu and Aubergine Stir-Fry
Instructions
Quick smoked mackerel pate bagel
- Easy
Quick smoked mackerel pate bagel
Instructions
Tofu and Aubergine Stir-Fry
- Easy
Tofu and Aubergine Stir-Fry
Instructions
Stir-Fried Tender Stem Broccoli Noodles
- Easy
Stir-Fried Tender Stem Broccoli Noodles
Instructions
Heat a wok until piping hot and add 1tsp oil sunflower oil. Add 160g of tender stem broccoli and Sautee for a few minutes until tender. Add a clove of finely chopped garlic, 1 spring onion, 1 tsp of chilli flakes, and 100g of straight to wok rice noodles and cook for a further 1 minute. Add 1 tsp each of soy sauce, oyster sauce and a few drops of sesame oil. Serve with 1 tbsp of roughly chopped cashews.
Quick Smoked Mackerel Pate Bagel
- Easy
Quick Smoked Mackerel Pate Bagel
Instructions
In a bowl, mix 50g of smoked mackerel, 2 tablespoons of low-fat cream cheese and half a ¼ bunch of chives and tarragon. Lightly toast a whole-wheat bagel and spread the mackerel pate over each side then top with 1 tbsp of chopped pickled onions and some baby gem for a crunchy texture.
Grilled Chicken and Bean Salad with Harissa
- Easy
Grilled Chicken and Bean Salad with Harissa
Instructions
Chargrill one small chicken breast and leave to rest. Meanwhile drain ½ x 400g can mixed bean salad and place in a bowl. Add chopped fresh mint and 1 tbsp of sun-dried tomatoes. Pour the chicken resting juices into the bean salad and dress with 1 tsp of harissa rose mixed with a little water to loosen the consistency.
Tuna and Panzanella Salad
- Easy
Tuna and Panzanella Salad
Instructions
Tear 50g of stale bread (not sliced bread) into about 3cm pieces and put in a bowl. Leave out for an hour if not already stale. Chop up two tomatoes into chunks and finely dice half a small red onion. Add to the bread and grind over some black pepper. Spoon over one tablespoon of olive oil and three tablespoons of red wine vinegar. Mix all the ingredients together and leave for half an hour. Open a 100g can of tuna (or use 100g of canned, drained chickpeas) drain and flake and mix in with the panzanella salad and serve.
Mixed Vegetable Penne
- Easy
Mixed Vegetable Penne
Instructions
In a large pot of boiling water, cook 50g of penne pasta and 1 small carrot cut to a similar size for 6 minutes. Meanwhile, in a frying pan, add ½ tsp of olive oil over medium heat and 1 chopped spring onion, 1 crushed garlic clove and 100g of tender stem broccoli and fry for 5 minutes. Once the pasta and carrots and cooked, add them to the pan along with a large handful of spinach, ¼ can of lentils and 3 large chopped tomatoes and a few table spoons of the pasta water and cook for another 3 minutes. Finish with 1 tbsp of Parmesan shavings. (You can use vegan ‘Parmesan’ to make this a vegan dish).
Chicken Buffalo Bake with Lentils and Spinach
- Easy
Chicken Buffalo Bake with Lentils and Spinach
Instructions
Place small chicken breast fillet on a tray and spoon over 100g of tomato passata then sprinkle with oregano, thyme and 60g of torn buffalo mozzarella on top. Bake in a hot oven 15 minutes, then grate 1 tsp of parmesan and return to oven for 5 minutes more. Meanwhile, spray a pan with oil and place on a medium heat. Add 1 spring onion, 1 chopped garlic clove and cook for 1 minute. Add 100g of tender stem broccoli and a large handful of spinach and cook, stirring, for 1 minute. Add ½ a can of lentils 2tbsp water and cook for another 3 minutes. Remove the chicken from the oven and serve.
Veggie Fig and Sweet Potato Tagine
- Easy
Veggie Fig and Sweet Potato Tagine
Instructions
Heat a teaspoon of olive oil in a heavy based pan and add 100g-Quorn chicken pieces (or 100g canned and drained butter beans), cooking for 2 – 3 minutes until golden. Remove and add a small, finely chopped red onion (or standard onion is fine too). Cook for 5 minutes and then stir in half a teaspoon of grated ginger, a small clove of crushed garlic, a tablespoon of tomato puree and a pinch each of ground cinnamon and cumin. Stir for two minutes and then mix in the Quorn pieces and pour in 175ml boiling vegetable stock, 150g peeled and chopped sweet potatoes and two chopped figs. Simmer gently for 20 minutes, topping up with a little extra stock if getting dry and serve.
Rustic Cannellini Bean Italian Supper
- Easy
Rustic Cannellini Bean Italian Supper
Instructions
Heat a teaspoon of olive oil in a heavy pan and cook a small, diced onion, a finely diced carrot and a finely diced stick of celery for 8 minutes until softened. Stir in a clover of crushed garlic and cook for a further minute. Stir in a pinch of mixed, dried herbs and 200g of passata or canned tomatoes plus 200g canned, drained cannellini beans and chopped courgette. Simmer for 10 minutes, stir in a small handful of fresh parsley if you have some and serve with a slice of wholemeal bread.
Loaded Sweet Potatoes
- Easy
Loaded Sweet Potatoes
Instructions
Cut a 200g sweet potato lengthways and bake for 30 min at 200oc/gas 6 (or cook in the microwave). Once flesh is soft, scoop out the flesh and mash with 1 tablespoon vegan plant cream, 50g canned, drained sweetcorn and a diced spring onion. Season with a few dashes of Tabasco Original red pepper sauce. Pile back into the skins and top with half an avocado, diced and serve.
Pumpkin Seed and Kale Stuffed Peppers
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Pumpkin Seed and Kale Stuffed Peppers
Instructions
Heat oven to 180oc fan/160oc/gas 4. Heat a teaspoon of oil in a non-stick frying pan over a medium heat and cook a small, chopped onion for 8 minutes until softened. Add a clove of garlic, the zest of a half a lemon and a dash of chilli sauce like Tabasco (or a pinch of dried chilli flakes or a little freshly diced green or red chilli). Stir for a minute and then mix in 50g kale or baby spinach and stir until either begins to wilt. Remove from heat and allow to cool. Once cooled, mix with a tablespoon of pumpkin seeds (or seeds of your choice), 100g-ricotta cheese, a slice of bread blended or grated to form breadcrumbs and a beaten eggs. Cut a large pepper in half and remove seeds and pith. Brush outsides very lightly with olive oil, place on a baking sheet and pile the mix on top. Cook for 10 minutes. Serve with a green salad drizzled with Balsamic vinegar or a little French dressing, on the side.
Dahl and Poppadum Curry Night
- Easy
Dahl and Poppadum Curry Night
Instructions
Grate a small piece of fresh ginger to give you a teaspoon worth once grated. Deseed and chop half a red chilli and finely chop half an onion. Heat a teaspoon of olive oil in a heavy based pan and cook the onion for 8 minutes until softened. Stir in the ginger, chilli and garlic and cook for a further minute along with a big pinch of ground turmeric. Mix in a large, chopped tomato, half a peeled and chopped sweet potato (100g), 100g of frozen butternut squash (or fresh if you prefer), 75g red dried lentils (rinsed and drained) and 225ml of vegetable stock. Once boiling, lower heat and simmer for 20 minutes. Stir in a handful of fresh coriander, flat leaf parsley or baby spinach and cook for 2 minutes. Grind over some black pepper and serve topped with a blob of natural plain yogurt and a poppadum.
Simple Prawn Paella
- Easy
Simple Prawn Paella
Instructions
Put 70g of brown rice on to cook according to pack instructions or heat 125g of microwave rice using pack instructions. Meanwhile, heat a heavy-based frying pan with a teaspoon of olive oil and add a small diced yellow pepper, a chopped tomato and quarter of a teaspoon of paprika. Cook gently for 8 minutes until softened, stirring from time to time. Mix in 100ml vegetable or chicken stock, the cooked brown rice, 80g of frozen peas and 150g defrosted frozen prawns. Cook for five minutes, adding a little more stock if necessary to keep mix moist. Serve with a squeeze of lemon juice.
Falafels with Cous Cous
- Easy
Falafels with Cous Cous
Instructions
Heat oven to 200oc fan/180oc/gas 6. Put 200g canned, drained chickpeas with quarter of a finely diced onion, a clove of garlic, pinch of ground coriander and ground cumin, a teaspoon of olive oil and about a tablespoon of some fresh coriander or parsley in bowl. Mix 2 teaspoons of gram flour (lentil or chickpea flour) with four teaspoons of water and stir until it is a paste. Put into bowl (or a blender) and blend all ingredients with a hand blender. Once it creates a smooth, stiff paste, stop blending and form into 6 balls. Dust each one lightly with gram flour, lay on a non-stick baking sheet and cook for 15 – 20 minutes. Meanwhile make up 40g of cous cous (wholegrain if possible) according to pack instructions, using boiling vegetable stock in place of plain boiling water. Heat up 150g of tomato pasta sauce. Once cous cous is ready, transfer to a bowl, place the cooked falafel on top and serve with the tomato sauce spooned on top or on the side as you prefer.
Mediterranean Gnocchi
- Easy
Mediterranean Gnocchi
Instructions
Heat oven to 210oc fan/190oc/gas 6. In a bowl, mix together 80g each of cherry tomatoes cut in half, diced courgettes and chopped aubergine with 2 teaspoons of olive oil until vegetables are coated. Place them in a small baking tray, grind over some black pepper and a squeeze of lemon juice and bake for around 12 minutes until softened. Cook 125g (vegan) gnocchi according to pack instructions, drain and stir in a tablespoon of red pesto. Mix the vegetables. Sprinkle over 20g grated Parmesan or reduced fat cheddar cheese (or a vegan cheese if you prefer), return to the oven for a few minutes then serve.
Turkey Burgers
- Easy
Turkey Burgers
Instructions
Heat a teaspoon olive oil in a non-stick frying pan and gently cook half a finely chopped onion and a grated carrot, a pinch of mixed dried herbs and half a courgette (optional) for 8 minutes. Add a clove of crushed garlic and cook for 1 minute. Grind in some black pepper and a dash of Worcestershire sauce, 100g-turkey mince and a small beaten egg. Form into two burgers and dust lightly with flour. Heat a non-stick frying pan, brush with oil and gently cook the burgers for about 6 minutes either side, depending on thickness. If thicker, they could need slightly longer. Prepare a wholemeal roll by slicing in half and spreading a teaspoon of light mayonnaise on the bottom half and a teaspoon of ketchup on the other half. Pile lettuce on top of the mayo, top with the cooked burgers and add slices of tomato and onion followed by the other part of the roll.
Mushroom and Cashew Butterfly Pasta
- Easy
Mushroom and Cashew Butterfly Pasta
Instructions
Cook 70g butterfly pasta shapes according to pack instructions. Heat a teaspoon of olive oil in a small pan and gently cook half a diced red onion gently for five minutes until softened. Stir in 80g mushrooms torn or chopped and cook for three minutes. Stir in a clove of crushed or chopped garlic and some black pepper and cook for another minute. Mix a tablespoon of half fat single cream or dairy alternative cream and a handful of baby spinach leaves or rocket and 20g chopped cashew nuts. Cook for another 2 minutes until the greens have wilted. Combine with drained pasta and serve.
Florentine Pizza
- Easy
Florentine Pizza
Instructions
Take a 75g small pizza base and spread with one tablespoon green pesto. Arrange on top of this, 160g cooked spinach, which has been thoroughly drained and patted dry. Make an indentation into the spinach in the middle of the pizza and crack an egg into the indentation. Sprinkle over 30g crumbled feta cheese and arrange four cherry tomatoes, cut in half over the pizza. Bake at 240oc fan/ 220oc/ gas 9 for 8 – 10 minutes and serve.
Tofu Skewers
- Easy
Tofu Skewers
Instructions
Prepare 80g raw weight of quinoa according to pack instructions. Thread a cherry tomato onto a skewer and follow a cube of firm tofu (use 80g in total cut into cubes), half a small salad / new boiled potato, a chunk of courgette and a button mushroom. Repeat with three other skewers (you will need four cherry tomatoes, two boiled small potatoes cut in half, four chunks of courgette and four button mushrooms). In a bowl, mix a teaspoon of olive oil with two teaspoons of Balsamic vinegar, half a teaspoon of runny honey and a teaspoon of wholegrain mustard. Brush the kebabs with the glaze and then grill under a hot grill for five minutes, turning regularly. Serve laid on top of the quinoa with 80g of finely sliced slices of cucumber with a squeeze of lemon juice and some freshly ground black pepper.
Half and Half Burger
- Easy
Half and Half Burger
Instructions
Drain and rinse 100g black beans and crush with a fork in a bowl. Stir in 100g of lean minced beef and a small, beaten egg. Season with ground black pepper and a dash of Worcestershire Sauce. Wash your hands and then shape into two burgers. Heat a non-stick frying and brush with olive oil. Cook the burgers for 5 minutes, then turn and cook the other side. Slice a wholemeal roll in half and lightly toast. Spread one side with ketchup and one with low fat mayonnaise. Put the burgers on the buns, followed by lettuce, slices of tomato and onion /pickled gerkin (optional) and serve. Follow with 175g bowl each of fresh fruit salad.
Chickpea Korma
- Easy
Chickpea Korma
Instructions
Heat a teaspoon of olive oil in a small pan and add quarter of a diced onion and half a red pepper. Stir occasionally and cook gently for about eight minutes until softened. Stir in 20g (two desertspoons), of korma curry paste and cook for one minute. Stir in 150g peeled and chopped butternut squash or use 150g frozen butternut squash chunks, 80g canned chickpeas and 150ml stock. Simmer for 15 minutes. Serve in a bowl with a squeeze of lime or lemon juice, a tablespoon of plain yoghurt and with a warmed naan bread or warmed wholemeal pitta bread on the side.
Fresh Spring Rolls with Satay Sauce
- Easy
Fresh Spring Rolls with Satay Sauce
Instructions
Cook and cool 25g brown rice (microwave rice is fine). Whisk together 15g peanut butter with a small clove of crushed garlic (optional), a tiny piece of crushed, fresh ginger; half a teaspoon soya sauce, a quarter of a teaspoon of brown sugar and a teaspoon of lemon or lime-juice. Put to one side. Shred a total of 100g of raw cabbage (red and or green), iceberg lettuce and beansprouts and mix with a grated carrot and also put to one side. Cut half an avocado (100g) removed from its shell, into quarters, dice, squeeze over some lemon juice, cover and along with four cooked prawns (fresh or frozen and defrosted) again put to one side. Take four rice paper wrappers or four large butterhead lettuce leaves and lay them out on a chopping board. Divide the rice into four and lay each serving on to a wrapper or lettuce leaf. Follow with a quarter each of the cabbage and carrot mix / avocado and prawns, wrap up and serve with the satay sauce.
Chicken Soup
- Easy
Chicken Soup
Instructions
Simmer 300ml of chicken or vegetable stock and add a tablespoon of canned or frozen peas and 150g canned, drained beans like butter beans. Simmer for a further 3 minutes. Add 100g of sliced chicken or 100g firm tofu, 30g wholemeal pasta and simmer for a further 15 minutes. Season with pepper, stir in 75ml skimmed milk or almond milk and 1 tablespoon of chopped parsley. Heat through. Serve immediately with a 50g chunk of sourdough or wholemeal bread.
Veggie Burger in a Bun
- Easy
Veggie Burger in a Bun
Instructions
Choose your favourite veggie/vegan burger (make sure it is no more than 200 calories) and cook according to pack instructions. Meanwhile, half an avocado and mash with a squeeze of lemon or lime juice and a some finely chopped chilli (optional). Very lightly toast a 60g wholemeal roll. On the bottom part of the roll spread the avocado and lay on some lettuce. Put on the burger on and top with slices of tomatoes and onion rings. Finish with the other part of the roll and serve.
Coconut Curry
- Easy
Coconut Curry
Instructions
Put a teaspoon olive oil in a small non-stick pan and add 1 teaspoon curry paste, a small piece of grated fresh ginger and cook for 1 – 2 min. Stir in 100ml light coconut milk and 25ml water and bring to the boil. Add 100g peeled and diced sweet potatoes and 100g canned, drained lentils. Simmer for 5 min. Add 100g cauliflower florets and simmer gently for 15 min. While cooking, prepare 60g brown rice according to pack instructions (the microwave version is fine). Once prepared, serve with the coconut curry sprinkled with finely diced cucumber and a squeeze of lime juice.
Gnocchi with Tomato Sauce
- Easy
Gnocchi with Tomato Sauce
Instructions
Chop a small onion and gently cook in a teaspoon of olive oil in non stick pan for 7 – 8 min. Add a clove of crushed garlic and cook for another minute. Add two chopped tomatoes and a chopped sun dried tomato and a few leaves of fresh basil. Allow to simmer for five min then blend with a hand blender. Put a large pan of lightly salted water on to boil and cook 200g gnocchi according to pan instructions. Drain and serve topped with the tomato sauce. Sprinkle over 20g vegan ‘Parmesan’ or if not vegan, use standard Parmesan or grated cheddar if you prefer.
Lentil and Coconut Soup
- Easy
Lentil and Coconut Soup
Instructions
Add 200g of canned red lentils in a 200ml of reduce fat coconut milk and 200ml of water with a crumbled vegan vegetable stock cube. Add 1 chopped onion, 1 small carrot and cook bring to the boil. Add 1 clove of crushed garlic, 10g grated fresh ginger, and a pinch of ras-el-hanout (Moroccan spice seasoning) for 30 minutes. Blend until smooth, then finish with a handful chopped parsley and coriander to serve.
Gnocchi with Pesto and Spinach
- Easy
Gnocchi with Pesto and Spinach
Instructions
Cook 200g of gnocchi in boiling water according to packet instructions then drain. Meanwhile, on a high heat, add 1 tsp of olive oil into a frying pan then add the gnocchi and fry for 30 seconds. Add 100g of baby spinach and cook for a further 30 seconds until wilted. Turn the heat off and stir in 1 heaped tsp of pesto. Serve with 1 tbsp of Parmesan shavings.
Paneer and Chickpea Curry
- Easy
Paneer and Chickpea Curry
Instructions
(Makes 2 portions)
Dice 1 onion and gently fry in a pan until soft with 1 tsp on sunflower oil. Meanwhile and 1 tbsp of madras curry paste and cook for another 3 minutes. Drain 1 400g can of chick peas and add the pan along with 1 400g tin of tomatoes and simmer for 10 minutes. Stir in 1 tbsp of natural yogurt and cook for another 1 minute. Turn off the heat and add 100g of paneer cheese cut into cubes and serve.
Tomato, Anchovy & Chilli Pasta
- Easy
Tomato, Anchovy & Chilli Pasta
Instructions
Cook 100g spaghetti in boiling water for around 8 minutes. Meanwhile, in a large frying pan heat 1tbsp of olive oil and 3 thinly sliced garlic cloves and chilli flakes to. Allow to slightly caramelise for 2 min, then add ¼ tin of anchovies roughly chopped. When they start to break up add 200g (1/2 tin) of chopped tomatoes and reduce for 10 minutes on medium heat. Drain the pasta and transfer the pasta straight to the tomato sauce with a handful of chopped parsley.
Veggie sausages with caramelised red onions, beans and lentils
- Easy
Veggie sausages with caramelised red onions, beans and lentils
Instructions
Slice 1 small red onion and fry in a pan with 1 tsp of olive oil. After 3 minutes add 2 veggie sausages and fry for another 3 minutes until golden brown. Add a pinch of brown sugar and 1 tsp of balsamic vinegar, and a sprig of chopped rosemary and Pour in 2 tbs of baked beans and simmer for 5 min to thicken. Add 150g tin of lentils cook for a further 5 minutes then serve.
Lentil Cottage Pie
- Easy
Lentil Cottage Pie
Instructions
Peel, cut up and put on to boil 200g potatoes. Meanwhile, dice a small onion, a carrot and a stick of celery and cook gently in a non-stick pan with 2 teaspoons olive oil. Stir regularly and after 7 – 8 min, stir in 200g canned, brown lentils. Allow to simmer until potatoes are cooked, adding a little made up vegan stock if it gets dry. Drain potatoes and mash with a little almond milk and black pepper. Pile the lentil mix into a small oven-proof dish and top with the mash. Sprinkle over 30g grated cheddar or vegan cheddar. Flash under a hot grill to brown the potato and serve with a lots of steamed green beans or broccoli on the side.
Coconut Prawn Curry
- Easy
Coconut Prawn Curry
Instructions
Chop a spring onion and blend with a clove of garlic, a small knob offresh peeledand chopped ginger, a little fresh coriander, a small green
chopped chilli and a pincheach of ground turmeric and cumin. Set aside.
Heat a small non-stick pan and spraywith olive oil spray. Add the spice
paste and gently cook for 2 min. Stir in 100g peeled and chopped potato,
a chopped carrot, 50ml light coconut milk and 65ml of water. Bring to the
boil then cover and simmer until potato is cooked (about 20min). Add
100g peeled prawns and a small, sliced courgettes. Serve the curry with
125g cooked brown basmati rice with a handful of spinach stirred in
and some lemon wedges to squeeze over.
Prawn and Broccoli Stir Fry
- Easy
Prawn and Broccoli Stir Fry
Instructions
Cook 70g brown basmati rice according to pack instructions. In a non-stick frying pan or wok heat 1 teaspoon of olive oil and sauté 80g of broccoli and 200g prawns for 2-3 minutes. Add a finely chopped small red chilli and a clove of crushed garlic and cook for 3-4 minutes. Drain the rice and stir into the pan. Heat through and serve.
Tabbouleh with feta and tzatziki
- Easy
Tabbouleh with feta and tzatziki
Instructions
To make the tabbouleh, cook 60g of couscous in boiling water according to packet instructions and leave too cool slightly. In a bowl, add the couscous along with a small handful each of chopped mint, parsley, coriander, and a squeeze of lemon. To make the tzatziki, grate ¼ of cucumber in a bowl and adding 2 tbsp of Greek yogurt and a pinch of oregano and black pepper then leave to one side. In another bowl, add a handful of rocket, 2 tbsp of pomegranate seeds, and 1 tsp of olive oil. Place tabbouleh in the centre of the plate and scatter over rocket salad. Finish with tzatziki and 30g of crumbled feta.
BBQ Bean Beef Chilli (makes 2 portions)
- Easy
BBQ Bean Beef Chilli (makes 2 portions)
Instructions
Slice 1 onions, 1 clove of garlic and sweat in a large pot with 1 tsp of olive oil. Add 1 tsp each of cumin, smoked paprika, chilli powder and ground coriander and cook for 1 min. Crank up the heat and add 150g minced 5% fat beef stirring constantly. When browned, add 1 tsp of tomato puree, ½ a tin of baked beans and the same quantity of water. Reduce slowly of 15 minutes and serve with 1 microwavable bag of brown rice, garnish with chopped coriander.
Salmon nicoise
- Easy
Salmon nicoise
Instructions
Mix 80g salmon (fresh cooked or canned) with 4 cooked baby potatoes (100g) cut into quarters, a small portion of steamed green beans, 2 black olives cut into quarters, a chopped tomato and a hard boiled egg, peeled and cut into quarters. Drizzle over 2 tsp French dressing and serve.
Roast chicken
- Easy
Roast chicken
Instructions
Serve 90g lean roast chicken with two roast potatoes (100g) along with a serving of cauliflower cheese (100g), steamed carrots and broccoli with gravy.
Fish and chips
- Easy
Fish and chips
Instructions
1 portion Young’s Chip Shop cod in crisp, bubbly, batter served with 100g McCain’s Oven Chips plus 100g canned mushy peas.
Mushroom risotto
- Easy
Mushroom risotto
Instructions
Heat 1tsp olive oil in a pan and cook half a red onion, half a leek, and half a carrot, both finely diced. After 10 minutes, stirring regularly, add 50g roughly chopped mushrooms and cook for 5 minutes. Add a diced clove of garlic and cook for another 1 min. Meanwhile, cook 75g green spelt according to pack instructions. Stir in the spelt along with 100ml reduced-salt vegetable stock and 80g baby spinach. Crumble over 40g of light feta cheese (or vegan equivalent) and serve with a green salad drizzled with Balsamic vinegar on the side.
Ham, egg and chips
- Easy
Ham, egg and chips
Instructions
Bake 100g oven chips according to pack instructions. Serve with two fried eggs and a slice of lean ham (or vegetarian ham alternative) and grilled tomato.
Chowder
- Easy
Chowder
Instructions
Simmer 300ml of vegetable stock and add 1tbs of canned or frozen sweetcorn and 150g canned, drained beans like butter beans. Simmer for a further 3 minutes. Add 100g of flaked smoked haddock and simmer for a further 5 minutes. Season with pepper, add 75ml skimmed milk and 1tb chopped parsley. Heat through. Serve immediately. Follow with a low fat yoghurt and a 80g of chopped melon.
Mexican style baked eggs
- Easy
Mexican style baked eggs
Instructions
Spray a frying pan with olive oil and cook ½ chopped red onion gently for 5 minutes. Add a chopped clove of garlic and cook for a further minute. Add 1tsp paprika, 200g canned tomatoes, 100g canned lentils and a handful of chopped kale. Simmer for 2 min. Transfer to small baking tin. Make two hollows in the mix and crack in an egg to each. Bake for 15 minutes and serve with a warmed, wholemeal pitta bread (gluten free if relevant).
Feta and quinoa salad supper
- Easy
Feta and quinoa salad supper
Instructions
Cook 70g of quinoa according to pack instructions and do the same for 80g frozen peas. Cool grains and peas, combine and then toss with some roughly chopped coriander, some lemon juice and 60g crumbled light feta cheese and serve topped with 10g toasted sunflower seeds.
Tomato omelette
- Easy
Tomato omelette
Instructions
Make an omelette using three large eggs. Season and add a little chopped coriander and a chopped tomato. Serve with a warm chunk of bread (use gluten equivalent if relevant) and a mixed salad with a drizzle of French dressing.
Chicken stew
- Easy
Chicken stew
Instructions
Vegetable hot pot
- Easy
Vegetable hot pot
Instructions
Arrange 100g Quorn pieces in cubes in layers in a small casserole with a large potato 200g (peeled and chopped), a sliced leeks, 50g canned lentils, 50g mushrooms, a sliced carrots, half a chopped onion. Pour over 300ml vegetable soup and 30ml water. Cook at 180oc/gas 4 for 45 minutes and serve.
Italian pork casserole
- Easy
Italian pork casserole
Instructions
Lightly dust 150g-lean pork, diced with seasoned flour. Heat 1tsp olive oil in pan and cook pork till golden. Add 100ml vegetable stock, ¼ chopped onion, 125g roughly chopped tomatoes, a pinch of mixed dried herbs and bring to a simmer. Cover and cook very gently for an hour. Serve with 200g boiled new potatoes. Have 100g grapes to follow.
Cinnamon baked chicken
- Easy
Cinnamon baked chicken
Instructions
Rub some coarsely ground cinnamon into 120g skinless chicken breast and cover with 100ml natural, low fat yoghurt. Marinate in fridge for 30 min. Remove chicken and lay on a piece of foil. Squeeze with orange juice and bake at 180oc/gas 5 for 20 min. Serve chicken with 200g baked sweet potato and steamed green beans. Have a 100g slice of melon to follow.
Pizza night
- Easy
Pizza night
Instructions
Take an individual supermarket pizza base (gluten free if relevant) (100g). Spread with tomato puree and top with sliced mushrooms, three diced olives and 60g sliced mozzarella. Serve with a mixed green salad, drizzled with low fat French dressing.
Beef burger in a Bun
- Easy
Beef burger in a Bun
Instructions
Mix 70g lean minced beef with a quarter of a finely diced onion and a finely grated carrot. Season with a dash of Worcestershire sauce. Form into a burger. Grill for 4 min each side. Serve with in a wholemeal burger bun, lightly toasted on the inside sides, with some low fat mayonnaise, tomato and lettuce alongside a mixed salad drizzled with balsamic vinegar.
Bean Pasta
- Easy
Bean Pasta
Instructions
Gently heat 1 tbs olive oil and cook a peeled, diced small onion, carrot and stick of celery for 10 min. Add a crushed clove of garlic and a little fresh chopped rosemary. Stir in 100g-canned, drained cannellini beans, 150ml tomato passata and 75ml vegetable stock. Cook 60g dried weight pasta shells, drain and stir in to the sauce and serve. Have 160g fruit salad with a heaped tbs 2% fat Greek yoghurt to follow.
Poached eggs and chickpeas
- Easy
Poached eggs and chickpeas
Instructions
Heat a small pan and spray with olive oil spray. Cook a small-diced onion for around 7 minutes until softened. Add a clove of crushed garlic for 1 minute and then stir in 200g canned of chickpeas (drained) plus 100g of tomatoes with herbs. Simmer for 10 minutes. Transfer to a wide bowl. Top with 2 poached eggs and serve.
Beef kebabs
- Easy
Beef kebabs
Instructions
Salmon and broccoli salad with hot bread
- Easy
Salmon and broccoli salad with hot bread
Instructions
Put 80g of broccoli broken into small florettes in a bowl with 1tsp olive oil and 1 tbs water. Cover and microwave for 3 minutes. Drain and mix with 70g flaked, grilled salmon (fresh or canned) and two small pickled baby beetroots diced. Serve with a warm 60g chunk of French bread.
Grilled turkey with sweet potato mash
- Easy
Grilled turkey with sweet potato mash
Instructions
Brush a 150g-turkey skinless breast with oil, squeeze over some lime and grind over some black pepper. Grill under a hot grill, turning several times to cook thoroughly through. Meanwhile, boil 200g sweet potatoes until soft and mash with 100ml skimmed milk until smooth. Season with cayenne pepper and fresh parsley. Serve with the grilled turkey with lots of steamed green beans on the side. Have a 100g-pot crème caramel to follow.
Lemon crab spaghetti
- Easy
Lemon crab spaghetti
Instructions
Cook 75g wholegrain spaghetti according to pack instructions. Drain and mix with 150g canned crab, drained and some freshly chopped flat leaf parsley. Season with ground black pepper and a squeeze of fresh lemon juice. Serve with a mixed leaf salad drizzled with Balsamic vinegar. Have with 200g-melon and a chopped kiwi to follow. 495kcal
Grilled trout with ratatouille
- Easy
- Cook 10 mins
Grilled trout with ratatouille
Instructions
Preheat grill to medium. Put a 175g trout fillet on a piece of foil on an oven-proof dish. Squeeze over some lemon juice and grind over black pepper and grill for 5 min each side. Heat through 100g ratatouille (canned or frozen) and serve with the fish and 125g-cooked brown rice (this is half a microwave pack) on the side.
Veggie ‘Shepherd’s’ Pie
- Easy
Veggie ‘Shepherd’s’ Pie
Instructions
Boil 150g peeled, chopped potatoes for 15 minutes then drain and mash. While cooking, spray a small frying pan with olive oil spray and cook 150g-minced Quorn with a finely diced small onion for 6 min. Add 120g reduced-sugar and salt baked beans, a few dashes of Worcestershire sauce and a little water if necessary. Simmer for 10 minutes. Transfer Quorn and bean mix into small, oven-proof dish, top with potato and grill for 5 min. Serve with steamed green beans. Have an orange to follow.
Steak and salad
- Easy
Steak and salad
Instructions
Cook a 125g lean steak to your liking and cut into strips. Mix 80g salad leaves in a bowl with 4 cherry tomatoes cut in half and 10g grated Parmesan cheese and 10g pine nuts along with 1tbs French dressing. Lay strips of steak of top. Serve with a 200g-baked sweet potato.