Collection: Nutrition
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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
Quick smoked mackerel pate bagel
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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
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 400
Seared Steak Salad with Quinoa
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Kcal 400
Salmon Parcels with Herb Sauce
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Kcal 400
Salmon Muffin
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Kcal 500
Loaded Sweet Potatoes
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Kcal 400
Herrings and Baby Potato Salad
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Kcal 400
Chicken Skewers with Chilli Salsa
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Kcal 400
Butterbean and Veggie Soup
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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 400
Sweet Potato Soup
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Kcal 400
Tomato and Mozzarella Pizza
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Kcal 400
Hoisin Chicken (or Tofu) Wrap
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Kcal 400
Veggie Noodles in a Jar
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Kcal 400
Quick Stir Fry Rice
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Kcal 400
Spicy Hummus and Pitta
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Kcal 400
Lentil and Spinach Dahl with Naan
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Kcal 400
Avocado and Quinoa Salad
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Kcal 500
Tofu Skewers
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Kcal 500
Half and Half Burger
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Kcal 400
Sweet Potato Dip with Pitta
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Kcal 400
Smoked Salmon and Cream Cheese Bagel
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Kcal 400
Tuna Mayo and Cucumber Sandwich
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Kcal 400
Quick Grilled Omelette
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Kcal 300
Toasted Crumpet and Poached Eggs
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Kcal 300
Quinoa Raspberry and Chocolate Porridge
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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
Paneer and Chickpea Curry
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Kcal 500
Tomato, Anchovy & Chilli Pasta
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Kcal 400
Baked Potato with Tuna Mayo
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Kcal 400
Butter Bean and Mushroom Ragout
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Kcal 400
Watercress & Spinach Soup with Poached Egg
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Kcal 400
Thai Style Butternut and Coconut Soup
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Kcal 400
Artichoke and Feta Panzanella Salad
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Kcal 400
Mediterranean Style Sardine on Toast
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Kcal 400
Hummus, Green Beans & Sun Blushed Tomatoes
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Kcal 400
Lentil Soup
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Kcal 400
Wholegrain Chickpea Cous Cous with Ratatouille
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Kcal 400
Tofu and Bean Stew
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Kcal 400
Artichoke and Saffron Risotto
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Kcal 400
Mushroom, Kimchi and Pineapple Fried Rice
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Kcal 500
Fish and chips
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Kcal 500
Ham, egg and chips
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Kcal 500
Chicken stew
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Kcal 500
Poached eggs and chickpeas
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Kcal 500
Beef kebabs
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Kcal 500
Lemon crab spaghetti
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Kcal 500
Veggie ‘Shepherd’s’ Pie
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Kcal 400
Chicken and Rice
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Kcal 400
Fish Finger Roll
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Kcal 400
Roast Beef Sarni
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Kcal 400
Baked Potato with Salmon Mayo
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Kcal 300
Fresh fruit and yoghurt
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Kcal 300
Smoked Salmon Bagel
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Kcal 300
Toasted Cheese and Tomato Thin
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Kcal 300
Avocado On Toast
Pasta with Fagioli
- Easy
Pasta with Fagioli
Instructions
Butter bean and Aubergine Tray Bake
- Easy
Butter bean and Aubergine Tray Bake
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
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
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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.
Seared Steak Salad with Quinoa
- Easy
Seared Steak Salad with Quinoa
Instructions
Boil 50g of quinoa in boiling water according to packet instructions and drain. Meanwhile, marinate 100g of flat iron steak to 1 tsp of harissa paste and chargrill to your liking and then leave to rest. Drain ½ a jar of roasted peppers, slice thinly and mix through cooked quinoa along with ½ a bunch of chopped chives and a squeeze of lemon juice. Pour the steak resting juices back into the quinoa and spoon onto a plate serving the steak thinly sliced resting on top.
Salmon Parcels with Herb Sauce
- Easy
Salmon Parcels with Herb Sauce
Instructions
Squeeze some lemon juice on a piece of foil. Place a 90g piece of fresh salmon on top, squeeze more lemon juice on top, scatter over some chopped chives or spring onion, wrap up the foil into a parcel and bake at 200oc fan/180oc/ gas 6 for 15 minutes. While cooking, put 150g new potatoes onto boil. In a bowl whisk together a teaspoon of extra virgin olive oil with two teaspoons of lemon juice, some black pepper, some chopped herbs like mint and 65g, 2% fat Greek yoghurt. Drain the potatoes, crush slightly with the back of a fork and serve with the salmon on a bed of rocket or other salad leaves and the herb sauce on the side.
Salmon Muffin
- Easy
Salmon Muffin
Instructions
Heat the oven to 180oc fan/ 160oc / gas 4. Lightly brush an oven proof ramekin with oil. Steam 35g broccoli florettes. Drain, cool and break into small florettes. Whisk a large egg with 20g plain flour. Stir in a zest from quarter of a lemon, the broccoli, 50g cooked, flaked salmon and a little chopped spring onion. Pour mix into the ramekin and bake for 20 – 25 minutes. Once set, turn out of ramekin and serve with slice of wholemeal bread (or Gluten Free alternative) and a big green salad drizzled with Balsamic vinegar.
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.
Herrings and Baby Potato Salad
- Easy
Herrings and Baby Potato Salad
Instructions
Boil 120g new potatoes in lightly salted water and drain. Crush into quarters and mix with a tablespoon of low fat French dressing, some chopped chives or spring onion and 130g herrings, cut into small chunks. Serve with a green salad drizzled with little fat free French dressing on the side.
Chicken Skewers with Chilli Salsa
- Easy
Chicken Skewers with Chilli Salsa
Instructions
Mix together a chopped tomato, some chopped coriander and half a chopped red onion. Grind over some black pepper and drizzle over a teaspoon of olive oil, which has been whisked with two teaspoons of white wine or Balsamic vinegar. Stir and put to one side. Next, cut 100g of chicken breast into a 3cm cubes and push onto two skewers. Brush with a little olive oil and cook under a medium hot grill or griddle, turning regularly for 10 minutes. While chicken is cooking, prepare 125g-microwave brown rice or cook 60g brown rice from scratch according to pack instructions. Once ready, stir in half a chopped yellow pepper and put to one side. Serve the rice and salsa with the chicken skewers, squeezing over some lemon juice just before eating.
Butterbean and Veggie Soup
- Easy
Butterbean and Veggie Soup
Instructions
Heat 1 teaspoon of olive oil in a small pan and once hot, add quarter of a chopped onion and diced carrot and stick of celery (optional). Cook for 8 minutes until softened, stirring occasionally. Stir in a teaspoon of harissa paste or a few dashes of Tabasco sauce and 150g passata or canned tomatoes. Simmer for 5 minutes and then stir in 200g butter beans canned and drained. Heat for another five minutes and serve sprinkled with chopped parsley (optional) and with a wholemeal roll or gluten-free alternative.
Pumpkin Seed and Kale Stuffed Peppers
- Easy
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.
Sweet Potato Soup
- Easy
Sweet Potato Soup
Instructions
Heat a teaspoon of olive oil in small pan and gently cook a small chopped leek and 200g peeled and diced sweet potato (standard potato if you prefer is fine). After five minutes, stir in a peeled and diced apple and 300ml of vegetable stock. Sprinkle in a little ground coriander and a dash of Tabasco sauce or pinch of chilli powder and a pinch of ground cinnamon. Cook for a further five minutes and pour into a bowl to serve.
Tomato and Mozzarella Pizza
- Easy
Tomato and Mozzarella Pizza
Instructions
Spread a 75g small pizza base with two tablespoons passata or tomato based pasta sauce. Lay a sliced tomto top and then arrange 50g sliced mozzarella cheese. Bake at 240oc fan/ 220oc/ gas 9 for 8 – 10 minutes and serve with a big green salad drizzled with Balsamic vinegar on the side.
Hoisin Chicken (or Tofu) Wrap
- Easy
Hoisin Chicken (or Tofu) Wrap
Instructions
Mix a teaspoon of (vegan) hoisin sauce with 3 teaspoons of water. Lay your favourite salad leaves on a wrap and place 50g cooked, lean chicken on top. You can dice or slice it. If you prefer, use 50g of diced, firm tofu or 50g cooked Quorn ‘chicken’ pieces. Drizzle over the hoisin sauce, roll up and serve. Follow with a sliced banana and sliced apple fruit salad.
Veggie Noodles in a Jar
- Easy
Veggie Noodles in a Jar
Instructions
Cook 40g wholemeal noodles according to pack instructions, drain and cool. Finely shred 80g red or green cabbage, grate a carrot, chop a spring onion and slice a mushroom. Layer these vegetables with 50g frozen soya beans (or frozen peas) and 100g firm tofu cut into cubes into a kilner jar. When you want to eat, add boiling stock (chicken or vegetable). Close the lid and leave to stand for 2 minutes. Transfer to a bowl or eat rom the jar.
Quick Stir Fry Rice
- Easy
Quick Stir Fry Rice
Instructions
Cook 45g brown rice according to pack instructions. Heat 1teaspoon olive oil in a small non stick frying pan or wok and cook a finely diced spring onion for a few minutes until softened. Add half a clove of crushed garlic (optional) and a teaspoon of grated fresh ginger. Cook for 30 seconds and then add a carrot sliced into fine batons and 80g baby spinach plus a tablespoon of water and stir-fry for 2 minutes. Stir in the rice with half a teaspoon of tamari or soy sauce and put into a bowl. Quickly fry an egg, place on top of the rice and serve.
Spicy Hummus and Pitta
- Easy
Spicy Hummus and Pitta
Instructions
Heat oven to 180oc fan/ 160oc/ gas 4. Lightly brush baking tray with oil. Pat dry 100g canned and drained chickpeas. Spread a quarter of the chickpeas onto the tray, sprinkle with some paprika and ground cumin, drizzle with a teaspoon of extra virgin olive oil and bake for 35 minutes or a little more if necessary until crunchy. Heat a teaspoon of oil in a small pan and once hot, cook a quarter of an onion for 8 minutes. Once softened, add a pinch of ground coriander and cumin and cook for 1 minute. Put to one side and blend the remaining chickpeas with a little water and onions plus the zest of a quarter of a lemon and its juice. Once blended, serve in a bowl topped with the baked, spicy chickpeas and serve with a wholemeal pitta and 80g cucumber sticks (you can use other vegetables like carrot or peppers if you prefer).
Lentil and Spinach Dahl with Naan
- Easy
Lentil and Spinach Dahl with Naan
Instructions
Heat a teaspoon of olive oil in a pan and gently cook quarter of an onion for 8 minutes. Add a small clove of crushed garlic, half a teaspoon of grated ginger, a pinch of chilli powder or a dash of Tabasco chilli sauce and a pinch of ground turmeric. Stir for another minute. Add a diced tomato and cook for a further minute. Finally, stir in 80g diced butternut squash (fresh or frozen and defrosted), two tablespoons dried red lentils and 100ml vegetable stock. Simmer for 15 minutes. Stir in 30g baby spinach, cook for two minutes and then serve with a tablespoon of plain yoghurt on top and a small pitta or mini 50g naan on the side.
Avocado and Quinoa Salad
- Easy
Avocado and Quinoa Salad
Instructions
Prepare 30g of quinoa according to pack instructions and set aside (takes 12 – 15 minutes to cook). Drain 50g of black canned beans (you can use other beans if you prefer like red kidney, chickpeas, lentils) and mix with 80g cherry tomatoes, cut into quarters. Stir into the quinoa. Cut an avocado in half and remove stone. Scoop out flesh and lay on top of the quinoa. Mix together a teaspoon of extra virgin olive oil with a two teaspoons of lemon juice and a little black pepper. Drizzle over the salad 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.
Sweet Potato Dip with Pitta
- Easy
Sweet Potato Dip with Pitta
Instructions
Chop 80g sweet potato into small chunks, cook for 15 minutes in a pan of boiling water and drain. Allow to cool, then blend with 80g canned chickpeas, two level teaspoons of tahini, a squeeze of lemon juice, a dash of chilli sauce and some black pepper. Warm a wholemeal pitta bread in the toaster, cut into strips and serve with the sweet potato dip.
Smoked Salmon and Cream Cheese Bagel
- Easy
Smoked Salmon and Cream Cheese Bagel
Instructions
Slice a wholemeal bagel in half and spread each half with 50g of reduced fat cream cheese. Lay 50g of smoked salmon on each half and serve with green leafy salad on the side drizzled with Balsamic vinegar or lemon juice. Have a medium sized pear (or peach or nectarine for example), to follow
Tuna Mayo and Cucumber Sandwich
- Easy
Tuna Mayo and Cucumber Sandwich
Instructions
Stir together 50g tuna canned in olive oil with two teaspoons of low fat mayonnaise along with a chunk of cucumber, finely diced. Spread two medium cut slices of wholemeal bread very lightly with low fat mayonnaise, make a sandwich using this filling and serve. Serve with a sliced apple.
Quick Grilled Omelette
- Easy
Quick Grilled Omelette
Instructions
Cut a 75g of waxy potato into small cubes and cook in boiling water for 10 minutes, then drain. Brush a small non-stick frying pan with oil and heat. Cook a quarter of a chopped red onion for 5 minutes, until soft. Stir in the potatoes along with 100g lightly steamed broccoli, broken into small florettes and cook for another minute. Stir in 30g grated reduced fat cheddar cheese and put on very low heat. Whisk two eggs in a bowl with some chopped chives or coriander if you have some along with ground black pepper. Pour over the vegetables and feta and cook for five minutes. Serve with a big green salad drizzled with low fat French dressing.
Toasted Crumpet and Poached Eggs
- Easy
Toasted Crumpet and Poached Eggs
Instructions
Brush a large flat mushroom with olive oil and grill on a piece of foil for 10 minutes under a medium hot grill. Meanwhile poach an egg and toast a crumpet. Serve egg on top of the crumpet and the grilled mushroom on the side.
Quinoa Raspberry and Chocolate Porridge
- Easy
Quinoa Raspberry and Chocolate Porridge
Instructions
Rinse 50g of quinoa in a sieve under running water. Place in a small pan with 150ml skimmed milk or almond milk and a dash of vanilla essence. Gently bring to the boil and simmer, stirring occasionally for 12 – 15 minutes. Serve topped with 80g raspberries or other berries and 10g plain chocolate, grated over the berries.
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.
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.
Baked Potato with Tuna Mayo
- Easy
Baked Potato with Tuna Mayo
Instructions
Bake or microwave a 200g potato. Once cooked, cut in half and remove flesh from the skin. Mix with a squeeze of lemon and some black pepper, stir well and return potato to the skins. Mix 150g canned tuna in oil with a tablespoon of extra light mayonnaise and an 80g chunk of cucumber, diced. Use to top the potato and serve.
Butter Bean and Mushroom Ragout
- Easy
Butter Bean and Mushroom Ragout
Instructions
Watercress & Spinach Soup with Poached Egg
- Easy
Watercress & Spinach Soup with Poached Egg
Instructions
Place a small soup pan on a medium heat and add 1 small diced onion and fry in 1 tsp of olive oil for about 2 minutes until soft. Add 1 small peeled and roughly chopped potato and fry for another 1 minute. Add 500ml of boiling water with 1 vegetable stock cube and cook for around 10 minutes until the potato is completely soft. Meanwhile, in a separate pan of water, poach an egg so its slightly undercooked and leave to drain on the side. Add a handful of watercress and spinach to the soup pan and bring back to the boil for a maximum of 1 minute. Blend with soup until completely smooth add to a serving bowl. Place the poached egg in the soup bowl and finish with 1 tsp drizzle of crème fraiche. Serve with a wholemeal or granary bread roll.
Thai Style Butternut and Coconut Soup
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Thai Style Butternut and Coconut Soup
Instructions
Cook 40g dried egg noodles according to pack instructions. Meanwhile, dice 1 onion and gently fry in a pot with 1 tsp of sunflower oil until soft. Add 1 tbsp of Thai red curry paste and cook for a further 1 minute. Meanwhile, roughly chop half a butternut squash and add to the pan to coat in the paste. Add 300ml of boiling water with a vegetable stock cube and cook for around 15 minutes until the butternut is completely soft. Add half a can (200ml) of reduced fat coconut milk and bring back to the boil for 2 minutes. Finish with 1 tbsp of fish sauce (or soy to make vegan) before blending and serving with the noodles.
Artichoke and Feta Panzanella Salad
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Artichoke and Feta Panzanella Salad
Instructions
Tear 50g stale ciabatta or wholemeal bread into a large serving bowl. Whisk together 1tsp of olive oil and 1tsp of red wine vinegar and drizzle over the bread. Add 3 quartered tomatoes, 50g marinated artichokes in a jar, and 1tbsp each of chopped capers and pitted olives, then sprinkle with chopped fresh basil. Finish by combining everything with a handful of rocket and 20g crumbled feta cheese.
Mediterranean Style Sardine on Toast
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Mediterranean Style Sardine on Toast
Instructions
Put 80g sardines canned in olive oil into a frying pan over a low heat. Beat 2 eggs in a bowl, then add to the pan and scramble with the sardines. Top with sliced tomato and sprinkle with chopped fresh parsley and dill. Add a dash of Tabasco and serve on a slice of toasted sourdough.
Hummus, Green Beans & Sun Blushed Tomatoes
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Hummus, Green Beans & Sun Blushed Tomatoes
Instructions
Hard boil 2 eggs for 8 minutes then run cold water over to cool. Remove the shell and cool. Meanwhile, boil 200g of green beans for 2 minutes until tender then drain and drizzle with 1 tsp of olive oil. On a serving plate, spread 40g of hummus. Place the dressed greens in the middle of the plate. Finely dice or grate the boiled eggs and sprinkle over the beans. Finish by sprinkling over 1 tbsp of chopped tomatoes.
Lentil Soup
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Lentil Soup
Instructions
Put a large saucepan over a medium heat and spray with olive oil spray. Add ¼ diced onion, a small stick diced celery and a diced carrot. Stir for 6–7 min until softened. Add a clove of crushed garlic, 125g diced sweet potato, 200g canned lentils and 200ml made up vegan stock. Simmer for 20 min. Blend and serve.
Wholegrain Chickpea Cous Cous with Ratatouille
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Wholegrain Chickpea Cous Cous with Ratatouille
Instructions
Heat 1tsp olive oil in a small non-stick pan and add a small, diced red onion. Cook for 2 min, stirring well. Add a courgette, cut into chunks and cook for 6 more min. Grind in black pepper and freshly torn basil leaves, then stir in 200g canned tomatoes. Simmer for 10 min. While simmering, make up 100ml stock with a vegan stock cube and boiling water. Add 30g wholegrain cous cous and leave to stand. Warm through 50g canned chickpeas. Once fluffed up, add the chickpeas to the cous cous. Put in a bowl and serve topped with the veggie topping.
Tofu and Bean Stew
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Tofu and Bean Stew
Instructions
Heat 1 tsp of olive oil in a pan over low heat fry 1 clove of garlic and 1 small onion until soft. Add one large carrot and 100g peeled, chopped potato with 1 tsp of smoked paprika and a pinch of dried thyme. Cut 75g of cubed tofu and add to the pan along with half a 400g tin of drained butter beans and half a tin of tomatoes then cook for 10 minutes. Add a handful of baby spinach and cook for a further 5 minutes then serve.
Artichoke and Saffron Risotto
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Artichoke and Saffron Risotto
Instructions
To begin, make up a vegetable stock with 1 cube and around 400ml of water. Sautee 1 small diced onion in a pan over a low heat with a 1tsp of olive oil until soft. Add 1 clove of crushed garlic and fry for 2 more minutes. Add half a diced red pepper, 60g of risotto (Arborio) rice and a pinch of saffron. Stir for 1 minute to coat the rice in the oil, then add 100ml of the hot stock. Stir continuously while the water simmers and gets absorbed by the rice, gradually adding more stock for about 15 minutes until rice is tender and all stock is gone. Once the rice is cooked and all stock is absorbed, stir in a small handful of frozen peas and cook for about 3 min, then stir in one tbsp of chopped marinated artichoke. Finish with 1 tsp drizzle of olive oil and chopped chives to garnish.
Mushroom, Kimchi and Pineapple Fried Rice
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Mushroom, Kimchi and Pineapple Fried Rice
Instructions
Heat a wok over a high heat until hot and add 1 tsp of sunflower oil. Add 1 tbsp of grated ginger,1 sliced spring onion and stir-fry for 5 seconds. Add 50g of sliced mushrooms, plus 100g firm tofu cut into cubes. Stir-fry for another 30 seconds before adding half a pouch (125g) of pre cooked brown rice and 1 tbsp of vegan kimchi and cook for 1 minute. To finish, add 1 tbsp of soy sauce and 100g of fresh pineapple.
Fish and chips
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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.
Ham, egg and chips
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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.
Chicken stew
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Chicken stew
Instructions
Poached eggs and chickpeas
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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
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Beef kebabs
Instructions
Lemon crab spaghetti
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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
Veggie ‘Shepherd’s’ Pie
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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.
Chicken and Rice
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Chicken and Rice
Instructions
Fish Finger Roll
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Fish Finger Roll
Instructions
Grill two fish fingers. Warm a wholemeal roll and spread each side with low fat mayonnaise. Place the fish fingers on one side of the roll, top with sliced tomato and top with second half of the roll. Have 150g grapes to follow.Roast Beef Sarni
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Roast Beef Sarni
Instructions
Spread two slices of wholemeal bread (use gluten free if relevant) lightly with horseradish sauce. Top one side with 50g lean, roasted beef. Lay on top some crisp, iceberg lettuce. Grind over black pepper and finish with second slice of bread. Follow with a pear.
Baked Potato with Salmon Mayo
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Baked Potato with Salmon Mayo
Instructions
Fresh fruit and yoghurt
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Fresh fruit and yoghurt
Instructions
Serve 80g canned peaches in natural juice with a sliced banana and 50g of 2% fat Greek yoghurt. Sprinkle with 10g toasted sunflower seeds.
Smoked Salmon Bagel
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Smoked Salmon Bagel
Instructions
Spread 20g reduced fat cream cheese on half a toasted wholemeal bagel (use gluten free if relevant) and sprinkle with some freshly chopped dill. Top with 40g sliced smoked salmon and serve with sliced pear. 279kcal.
Toasted Cheese and Tomato Thin
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Toasted Cheese and Tomato Thin
Instructions
Open out a wholemeal ‘thin’ and toast (use gluten free if relevant). Sprinkle one side with 40g grated, reduced fat cheddar (or vegan equivalent) and top with a few slices of tomato. Put under a hot grill for a few minutes until cheese has melted. Season with black pepper, top with remaining part of thin and serve with remaining slices of tomato on the side.
Avocado On Toast
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Avocado On Toast
Instructions
Toast a slice of wholemeal bread and top with half an avocado (70g) diced and mixed with fresh coriander, lime juice and fresh chopped chilli (optional).