Obesity Service - recipe book

Skinny Pepper Tomato & Ham Omelette

Ingredients (serves two):

• 2 whole eggs and 3 egg whites.
• 1 red pepper, chopped.
• 2 spring onions, chopped.
• 3 slices of wafer-thin extra-lean ham cut into strips.
• 25g reduced-fat mature cheddar cheese, grated.
• 1 to 2 chopped fresh tomatoes.

Method:

1) Mix the eggs and egg whites with some seasoning and set aside. Fry the pepper for 3 to 4 minutes. Throw in the spring onions and cook for a further 1 minute. Pour in the eggs and cook over a medium heat until almost set.

2) Sprinkle on the ham and cheese and continue cooking until just set in the centre, or flash it under a hot grill if you would like it more well done. Serve straight from the pan with the chopped tomatoes.

Apple Linseed Porridge

Ingredients (serves one):

• 25g porridge oats.
• ½ apple peeled and grated.
• 125ml semi-skimmed milk.
• 1 teaspoon ground linseed.
• 50g high protein yoghurt (such as Greek yoghurt/ Skyr/ Quark/ high protein yoghurt).

Method:

1) Pour the porridge oats and the linseeds into a microwave-proof bowl or into a saucepan on the hob. Add the milk and apple and cook for 2-3 minutes, stirring halfway through.

2) Top with the yoghurt after serving.

Berry Omelette

Ingredients (serves one):

• 1 large egg.
• 1 tablespoon semi-skimmed milk.
• 1 pinch of cinnamon.
• ½ teaspoon of sunflower oil.
• 100g cottage cheese.
• 80g chopped berries.

Method:

1) Beat the egg with the milk and cinnamon.

2) Heat the oil in a non-stick pan and pour in the egg mixture.

3) Cook until golden underneath.

4) Place on plate and spread the cottage cheese and berries on top.

Oaty Fruit Biscuits

Ingredients (makes six)

• 120g dried pears, chopped.
• Grated zest of a lemon.
• 6 tablespoons of orange juice.
• 150g rolled oats.
• Low-fat cooking spray.

Method:

1) Preheat the oven to Gas Mark 6 / 400F/ 200°C / fan oven 180°C.

2) Place the pears in a small pan with the lemon zest and orange juice. Bring to a gentle simmer and simmer for 8-10 minutes until the pears are softened and have absorbed half of the juice. Purée the pears and juice in a blender.

3) Mix the purée with the oats. Spray a 20cm (8 inch) loose-bottom cake tin with the cooking spray and press the mixture into the bottom of the tin. Bake for 18-20 minutes.

4) Remove from the oven and cut into six wedges. Each wedge is 200kcal. Leave to cool in the tin.

Cinnamon Porridge

Ingredients (serves one):

• 35g of porridge oats.
• 200ml of skimmed milk.
• ½ teaspoon of cinnamon.
• 30g sultanas.

Method:

1) Pour the porridge oats into a microwave proof bowl or in a saucepan on the hob. Add the milk and sultanas and cook for 2 - 3 minutes, stirring halfway through.

2) Add the cinnamon and mix well.

Smoked Mackerel and Potato Cake

Ingredients (serves one):

• 60g smoked mackerel.
• 1 x 70g potato cake (shop bought).
• 1tomato, thinly sliced.
• 5g (1 teaspoon) of tomato ketchup.

Method:

1) Grill one side of the potato cake. Turn it over and add the sliced tomato on top.

2) Grill for a further 5 minutes.

3) Spread with tomato ketchup and serve with the mackerel fillet.

Smoked Salmon Muffin

Ingredients (serves one):

• 70g of smoked salmon (1 thin slice), roughly chopped.
• 28g (1tablespoon) of low-fat cream cheese.
• 1 wholemeal English muffin.
• Black pepper, to taste.

Method:

1) Slice the muffin in half. Toast either under the grill or in a toaster.

2) Spread with the cream cheese and sprinkle the salmon over the two halves.

3) Add pepper to taste.

Eggs Benedict

Ingredients (serves two):

• 1 teaspoon of malt vinegar.
• 2 eggs.
• 1 English muffin, halved.
• 2 teaspoons low-fat spread.
• 25g wafer-thin ham.
• 1 tomato, sliced.
• 2 tablespoons half-fat crème fraîche.
• 2 tablespoons extra-light mayonnaise.
• A pinch of paprika, to garnish.

Method:

1) Pour enough water into a pan to come halfway up the side of the pan. Add the vinegar and bring to the boil. Carefully crack the eggs (one at a time) into a cup and then slide the egg carefully into the water. Poach for about 3 to 4 minutes, depending on how well you like your eggs cooked. Preheat the grill.

2) Carefully lift the eggs out of the pan using a slotted spoon and drain on absorbent kitchen towel for 1 minute.

3) Meanwhile, toast the English muffin under the grill for 1 to 2 minutes per side, until golden. Spread with a little low-fat spread and top with wafer-thin ham and tomato slices.

4) Lift an egg on top of each muffin half and transfer to serving plates.

5) Mix the crème fraîche and mayonnaise and heat gently just to warm through, but not to bubble. Spoon over the eggs, sprinkle with paprika and serve at once.

Blueberry Porridge

Ingredients (serves one):

• 30g of porridge oats.
• 200ml of skimmed milk.
• Pinch of salt.
• 10g (2 teaspoons) of brown sugar.
• 1 medium banana, peeled and thinly sliced.
• 100g of blueberries, washed.

Method:

1) Cook the porridge oats with the milk and the salt either on the hob or in the microwave.

2) Add the sugar, banana and blueberries.

3) Mix well.

Healthy Beans and Bacon

Ingredients (serves one):

• 200g of baked beans.
• 5g (1 teaspoon) of Worcestershire sauce.
• 2 mushrooms, sliced.
• 25g (1 rasher) of lean rind less back bacon.
• 1 thin/medium slice wholemeal bread.
• 1 pro-biotic drink (100g).

Method:

1) Dry fry the bacon with the mushrooms.

2) Heat the baked beans with the Worcestershire sauce and toast the bread.

3) Serve the beans on the toast and serve with the bacon, mushrooms and pro-biotic drink.

Scotch Pancakes and Yoghurt

Ingredients (serves one):

• 2 ready-made medium Scotch pancakes.
• 5g (thin spread) of low-fat, olive-based spread or 2 teaspoons of maple syrup.
• 1 low-fat yoghurt (no more than 100 Kcals).

Method:

1) Grill or toast the pancakes. Spread with the low-fat spread or maple syrup.

2) Serve with the low-fat yoghurt.

Scrambled Eggs on Toast

Ingredients: (serves one):

• 2 medium eggs.
• Dash of milk (skimmed or semi-skimmed).
• Pepper.
• 1 thin/medium slice of bread.
• 1 tomato, halved.
• 5g (1 teaspoon) of tomato ketchup.

Method:

1) Beat the eggs with the milk. Add pepper to taste.

2) Cook either in the microwave or in a saucepan on the hob until scrambled.

3) Toast the bread and serve the scrambled eggs on top.

4) Meanwhile grill the tomato. Serve with tomato ketchup.

Apple Porridge

Ingredients (serves one):

• 40g of porridge oats.
• 350ml of semi-skimmed milk.
• Pinch of salt.
• 5g (1 teaspoon) of brown sugar.
• 15g (1 tablespoon) of apple sauce.
• 30g of sultanas.

Method:

1) Cook the porridge oats with the milk and salt, either in the microwave or on the hob.

2) Add the sugar, apple sauce and sultanas.

3) Mix well and serve.

Banana, Bran and Toast

Ingredients (serves one):

• 45g of bran flakes.
• 200ml of semi-skimmed milk.
• 1 medium banana.
• 1 thin/medium slice of bread.
• 5g (1 teaspoon) of jam.

Method:

1) Slice the banana onto the bran flakes and milk.

2) Toast the bread and spread with the jam.

Egg, Salmon and Tomato Muffin

Ingredients (serves one):

• 1 egg.
• Dash of skimmed/semi skimmed milk.
• Pepper.
• 10g (very small knob) of low-fat, olive-based spread.
• 1 average strip of smoked salmon, roughly chopped.
• 1 wholemeal English muffin.
• 2 tomatoes, thinly sliced.
• Chopped fresh or dried chives (optional).

Method:

1) Beat the egg with the milk, low-fat spread and pepper. Cook either in the microwave or on the hob until scrambled.

2) Slice the muffin in half and toast.

3) Serve the egg on the muffin. Top with the chopped salmon, chives and sliced tomato.

English Breakfast the Healthy Way

Ingredients (serves one):

• 25g (1 rasher) of lean back bacon.
• 1 egg.
• 100g of baked beans.
• 2 mushrooms, sliced.
• 1 reduced fat pork sausage.
• 1 medium/thin slice bread.
• 5g (thin spread) of low-fat olive-based spread.

Method:

1) Grill the sausage, bacon and mushrooms.

2) Poach the egg in a pan of boiling water. Meanwhile, heat the baked beans.

3) Toast the bread and spread with the low-fat spread.

4) Serve.

Cracker Bread with Cream Cheese

Ingredients:

• 3 rye/whole-wheat cracker breads.
• 75g low-fat cream cheese/low-fat cheese spread.
• Sliced cucumber/tomato.

Method:

1) Spread the low-fat cream cheese evenly on the cracker breads. Top with the cucumber/tomato.

Filled Pitta Bread

Ingredients (serves one):

• 1 small pitta bread – usually 58g.
• 4 tablespoons of low-fat cottage cheese.
• 100g (½ a small tin) of sweetcorn.
• Black pepper.

Method:

1) Mix the cottage cheese, pepper and sweetcorn together.

2) Slice the pitta bread and fill with the cheese mixture.

Green Salad

Ingredients (serves one):

• Handful of washed lettuce.
• 7 cherry tomatoes, halved.
• Cucumber, sliced.
• 25g of pine nuts.
• 15g (1 tablespoon) low-fat salad dressing.
• 1 small bread roll/slice of bread or 3 plain cracker breads.

Method:

1) Toast the pine nuts for 3 minutes. Allow to cool.

2) Mix the pine nuts with the other ingredients and serve with a dry bread roll/slice of bread/cracker breads.

Ham and Tomato Sandwich

Ingredients (serves one):

• 2 slices of wholemeal/white bread (thin/medium sliced, no more than 80Kcals per slice).
• 15g (thin spread) of low-fat spread.
• 1 slice of ham.
• 1 tomato, sliced.
• Thin spread of English mustard/pickle.

Method:

1) Spread the low-fat spread evenly over both slices of bread.

2) Add the ham, tomato and mustard/pickle.

3) Chop into halves/quarters.

Quick Soup

Ingredients (serves one):

• 1 tin of soup (no more than 180 kcals).
• 1 small brown roll.

Method:

1) Heat the soup in a pan on the hob/in the microwave.

2) Serve with a plain bread roll.

Tomato, Courgette and Parmesan Tarts

Ingredients (serves four):

• 1 sheet ready rolled puff pastry.
• 1 large courgette cut into thick slices.
• 1 teaspoon olive oil.
• 200g tomatoes, sliced thinly.
• 20g freshly grated parmesan cheese.
• Salt and freshly ground black pepper.

Method:

1) Pre-heat the oven to Gas Mark 7 / 220°C / fan oven 200°C. Using a 10cm (4 inch) saucer as a template, cut out 4 discs of pastry and place them on a heavy, non-stick baking tray. Prick the pastry well.

2) Place another heavy, non-stick baking tray on top and bake for 12-15 minutes until the pastry discs are pale golden, crisp and flat. Remove the top baking tray.

3) Meanwhile, preheat the grill. Brush one side of the courgette slices with the oil. Arrange them on a baking tray, oiled side up, and grill them under a high heat for about 5 minutes just on one side, until they are softened.

4) Lay the courgette slices on the 4 pastry discs. Place the tomato slices on top, arranged so the slices overlap each other. You can pile the slices high because they will shrink while cooking. Season well and sprinkle with black pepper and parmesan.

5) Return the tarts to the oven for another 5 minutes or so, until the cheese just melts. Cool slightly before serving.

Feta Stuffed Pitta

Ingredients (serves one):

• 1 small wholemeal pitta bread, warmed and halved.
• 30g feta cheese, crumbled.
• A few slices of red onion or spring onion.
• 2 cherry tomatoes, or 1 standard tomato, halved or cut into wedges.
• A few slices of crispy lettuce.
• 1 teaspoon of lemon juice.
• Black pepper.

Method:

1) Mix all the stuffing ingredients together, then use to stuff the pitta bread.

Chicken Pot Pie

Ingredients (serves four):

• 2 teaspoons low-fat spread.
• 500g skinless boneless chicken thigh, trimmed of fat and halved lengthways.
• 1 carrot, peeled and sliced thinly.
• 1 parsnip, chopped.
• 1 celery stick, sliced thinly.
• 1 large potato, scrubbed and chopped.
• ½ teaspoon dried thyme.
• 1 large bay leaf.
• 1 teaspoon wholegrain mustard.
• 2 teaspoons plain flour.
• 300ml chicken or vegetable stock.
• Salt and freshly ground black pepper.

Method:

1) Melt the low-fat spread and sauté the chicken thigh pieces for about 3 minutes until browned.

2) Stir in the vegetables and 4 tablespoons of water. Cover and simmer for 5 minutes until the vegetables have softened. Mix in the thyme and bay leaf, and then add the mustard and flour, stirring well to blend them in. Stir in the stock. Season and bring the pan to the boil.

3) Reduce the heat, cover and simmer for 15 minutes until the meat and vegetables are tender. Serve on warmed plates.

Avocado Salad

Ingredients (serves two):

• 1 avocado.
• 2 handfuls of washed lettuce.
• 1 handful of spinach leaves.
• 2 tomatoes.
• Cucumber, sliced.
• 20g (2 tablespoons) of cold cooked peas.
• Small handful of croutons.
• 30g (2 tablespoons) of low-fat mayonnaise.
• Two small slices of lean ham, chopped.

Method:

1) Halve the avocado, remove the stone and scoop out the flesh. Roughly chop and add to a bowl.

2) To this bowl add the other ingredients and mix well.

3) Divide evenly between two bowls.

Egg and Cress Sandwich

Ingredients (serves one):

• 2 slices of bread (thin/medium sliced).
• 1 egg.
• Black pepper.
• 15g (1 tablespoon) low-fat mayonnaise or salad cream.
• 2g (½ teaspoon) of mustard.
• Handful of cress.

Method:

1) Break the egg into a microwave proof bowl and beat well.

2) Cook the egg in a microwave on medium heat for 30 to 60 seconds (or until just cooked) and then scramble. Allow to cool.

3) An alternative is to boil the egg until hard, peel and mash with a little salt and black pepper.

4) Add the mayonnaise or salad cream to your chose mix.

5) Scoop onto the bread, add the mustard and cress and a sprinkle of black pepper.

6) Serve.

Mini Pizzas (Farmhouse/Veggie/Hawaiian)

Ingredients (serves two):

For the pizza bases:

• 4 (200g of) mini pizza bases.

For the tomato paste:

• 100g of tomato purée.
• 5g (1 teaspoon) of olive oil.
• 1 clove of garlic finely chopped.
• Small handful of fresh parsley, chopped.
• Small handful of fresh basil, chopped.
• Salt and pepper.

For farmhouse topping:

• 2 rashers of back bacon, grilled and chopped.
• 52g of mozzarella.
• 4 to 5 mushrooms, finely sliced.

For veggie:

• 60g (12) pitted black olives, halved.
• 2g (1 teaspoon) of oregano.
• 4 pieces of sun-dried tomato (drained and chopped).
• 2 or 3 slices of red or green pepper.
• 40g of grated reduced fat mozzarella.
• 40g of red Leicester cheese, grated.

For Hawaiian:

• 2 slices of ham, chopped.
• 40g of mozzarella.
• 160g of pineapple chunks, drained on kitchen paper.

Method:

1) Add the tomato purée, garlic, basil, parsley and oil into a bowl and mix to a paste. Divide the mixture by 4 and spread a portion onto each individual pizza base.

2) (a) For the farmhouse pizza: divide the bacon, mushrooms and mozzarella across the top of each pizza.

(b) For the veggie pizza: divide the olives, oregano, sun-dried tomatoes, peppers, mozzarella and red Leicester across the top of each pizza base.

(c) For the Hawaiian pizza: sprinkle the ham, mozzarella and pineapple chunks over the top of each pizza base.

3) Bake in the oven at Gas Mark 6 / 400F/ 200oC / or fan oven 180 oC for 12 minutes. (Pizza can be frozen after cooking for storage if desired).

4) Serve 2 pizzas each.

Prawn Mayonnaise Sandwich

Ingredients (serves one):

• 2 slices of bread (thin/medium sliced, no more than 80Kcals/slice).
• 140g cooked prawns.
• 15g (1 tablespoon) of low-fat mayonnaise.
• ½ a teaspoon of paprika.
• Black pepper to taste.
• Lettuce.

Method:

1) Mix the cooked prawns with the mayonnaise and paprika.

2) Spread these onto one of the slices of bread, sprinkle with black pepper. Top with the lettuce and other bread slice.

3) Cut into halves/quarters.

Tuna Mayo Bagel

Ingredients (serves one):

• 1 average sized plain bagel (preferably wholemeal).
• 93g (½ small tin) of tuna, preferably in spring water, drained well.
• 15g (1 tablespoon) low-fat mayonnaise.
• 20g (1 tablespoon) of sweetcorn.
• Handful of spinach leaves.
• Black pepper.
• 5g (1 teaspoon) of sweet chilli sauce (optional).

Method:

1) Drain the tuna; add to a bowl with the mayonnaise, sweetcorn, black pepper and sweet chilli sauce. Mix well.

2) Slice the bagel in half. Spread the tuna mixture over one half.

3) Top with the spinach leaves and other bagel half.

Cajun Combo

Ingredients (serves one):

• 50g dried long grain rice.
• Low-fat cooking spray.
• 1 celery stick, sliced.
• 3 spring onions, chopped.
• ½ small green pepper, de-seeded and chopped.
• 1 small garlic clove, crushed.
• ½ inch finely chopped fresh ginger.
• ½ teaspoon Cajun or Jerk seasoning, or according to taste.
• ½ teaspoon fresh thyme or ¼ teaspoon dried thyme.
• 15g chorizo sausage, sliced.
• 1 tomato, chopped.
• 50g cooked skinless boneless chicken breast, chopped.
• 50g large peeled, prawns, defrosted if frozen.
• Salt and freshly ground black pepper.
• Sprigs of fresh thyme, to garnish.

Method:

1) Bring a pan of water to the boil and cook the rice for about 12 minutes until tender.

2) Meanwhile, heat a large frying pan or wok and lightly spray it with the cooking spray. Add the celery, spring onions, green pepper, ginger and garlic. Saute them over a high heat for about 3 minutes, until softened.

3) Add the Cajun seasoning, thyme, chorizo sausage, tomato and chicken. Cook gently, stirring occasionally, for a further 5 minutes.

4) Drain the rice thoroughly and then add it to the frying pan, stirring well to combine everything. Add the prawns and cook for another 2-3 minutes, until they are heated through. Season and then serve, garnished with sprigs of thyme.

Sweet & Sour Pork

Ingredients (serves one):

• 1 teaspoon cornflour.
• 1-2 teaspoons chilli sauce.
• 1 teaspoon light or dark muscovado sugar.
• 2 teaspoons rice vinegar or white wine vinegar.
• 1 tablespoon light soy sauce.
• Low-fat cooking spray.
• 80g lean pork shoulder, cut into strips.
• 1 small garlic clove, crushed.
• 1 small onion, sliced.
• 1 small carrot, peeled and cut into strips.
• 25g mange tout, sliced.
• ½ chicken or vegetable stock cube, dissolved in 100ml boiling water.
• 1 tomato, skinned and quartered.
• Salt and freshly ground pepper.
• 50g hot, easy cook rice.
• Coriander sprigs or finely chopped spring onions.

Method:

1) In a small jug or bowl, mix the cornflour, chilli sauce, sugar, vinegar and soy sauce.

2) Heat a wok or large frying pan and lightly spray it with the cooking spray. Add the pork, stir frying it over a high hear for 3 to 4 minutes to seal and brown.

3) Add the garlic, onion, carrot and mage tout and stir fry for 2 minutes. Pour in the stock and bring to the boil. Reduce the heat and simmer gently for 15 to 20 minutes, or until the pork is tender.

4) Mix in the tomato. Then add the blended cornflour mixture, stirring as you do so. Cook for 2 minutes, until the sauce is thickened. Check the seasoning, adding salt and pepper to taste.

5) Serve in a bowel with hot, cooked rice, garnished with coriander or finely chopped spring onions.

Rustic Bolognese

Ingredients (serves four):

• Low-fat cooking spray.
• 1 green pepper, de-seeded and diced.
• 1 onion, diced.
• 1 garlic clove, chopped.
• 250g extra lean beef mince.
• 1 courgette, diced.
• 1 large carrot, peeled and diced.
• 150g mushrooms.
• 400g tin chopped tomatoes.
• 2 tablespoons tomato purée.
• 1 tablespoon chopped fresh marjoram.
• 200g dried spaghetti.
• Salt and freshly ground black pepper.
• 2 tablespoons chopped basil, to serve.

Method:

1) Spray a large, non-stick saucepan with the cooking spray and add the green pepper, onion and garlic. Fry for 3 to 4 minutes, stirring occasionally, until they start to soften.

2) Add the minced beef and fry for a further 6 to 8 minutes to brown the meat, stirring from time to time.

3) Add the courgette, carrot, mushrooms, canned tomatoes, tomato purée, marjoram and seasoning. Stir well before adding 200ml of water. Stir again and bring to a simmer. Simmer for twenty minutes. Season well.

4) Bring a large saucepan of water to the boil. Add the spaghetti and cook for 10 to 12 minutes until just tender.

5) Drain the spaghetti; divide between four warmed plates and spoon over the Bolognese sauce. Sprinkle with the chopped basil and serve immediately.

Cheese, Onion and Tomato Quiche

Ingredients (serves three):

• 8 x 15g sheets of fresh filo pastry.
• 2 tablespoons light olive oil.
• 2 teaspoons olive oil.
• 2 large onions, sliced into rings.
• 3 large tomatoes, sliced.
• 2 eggs.
• 150ml skimmed milk.
• 1 tablespoon chopped fresh mixed herbs, or 1 teaspoon dried mixed herbs.
• 70g mature cheddar cheese, grated.
• Salt and freshly ground black pepper.
• Shredded lettuce.

Method:

1) Pre-heat the oven to Gas Mark 2 / 150°C / fan oven 130°C.

2) Unroll the sheets of filo pastry, keeping them covered with cling film or a damp cloth as you work to prevent them drying out. Brush each one with a little olive oil and layer them in a 20cm/8 inch flan tin. Stand the flan tin on a baking tray.

3) For the filling, heat the oil in a non-stick frying pan and sauté the onions until softened, about 5 minutes. Tip them into the flan case and spread them over the base. Top with the sliced tomatoes.

4) Beat together the eggs, milk and herbs. Season with salt and pepper and pour into the flan case. Sprinkle with the cheese and bake for 20-25 minutes on the middle shelf until set. Cool slightly before serving with the shredded lettuce.

Beans on Toast

Ingredients (serves one):

• 200g of low-sugar baked beans.
• Pinch of dried chilli flakes.
• 2 slices of thin/medium sliced bread.
• 35g of hard cheese, grated.

Method:

1) Gently heat the beans and chilli flakes for 5 minutes, stirring occasionally.

2) Toast the two slices of bread. Transfer the toasted bread to a serving plate and spoon the beans on top to serve.

3) Sprinkle with the cheese.

Butternut Squash Soup

Ingredients (serves two):

• 1 medium butternut squash, halved, seeds discarded.
• 10ml (2 teaspoons/light spray) of olive oil.
• 1 small tin(150g) of red lentils, drained.
• 1 onion, finely chopped.
• 900mls of vegetable stock (made with 1 stock cube and boiling water).
• Black pepper to taste.
• 2 medium slices of granary bread.
• 2 small knobs of low-fat, olive-based spread, on bread.

Method:

1) Preheat the oven to Gas Mark 6 / 400F/ 200oC /or fan oven 180 oC.

2) Cut the butternut squash into large chunks. Place on a roasting tin. Drizzle over 1teaspoon of the olive oil and black pepper.

3) Roast in the preheated oven for 45 minutes.

4) Heat the other 1 teaspoon of olive oil in a frying pan. Add the onions, lentils and stock. Bring to the boil and simmer for 10 minutes. Season with more black pepper if needed.

5) Remove the butternut squash from the oven. Remove the flesh and mash with a fork. Add this to the stock and cook for a further 20 minutes.

6) Divide equally between two bowls (or freeze half) and serve with a slice of bread each.

Celery Soup

Ingredients (serves 2/3)

• I head of celery, well washed and chopped.
• 1 large onion chopped.
• 1 small carrot chopped.
• 50 gm chopped lean bacon (optional).
• 500ml semi skimmed milk (or half milk half water).
• 1 chicken stock cube.
• ½ teaspoon paprika or fajita spice (optional).
• 10ml light olive oil.
• Salt and black pepper to taste.

Method:

1) If using bacon, fry lightly in the olive oil and paprika/ fajita spice for 2 – 3 minutes.

2) Add the chopped onion, carrot and celery, sauté for about 3 minutes stirring frequently to stop sticking.

3) Add the milk and stock cube, carefully bring to the boil and then simmer until the celery is soft.

4) Blend to smooth consistency, season and serve. Freezes well.

Option: sweetcorn soup, substitute 1 medium tin of sweetcorn for the celery.

Pesto Pasta

Ingredients (serves two):

• 160g of tri-colour pasta.
• 1 carrot, chopped into small cubes.
• 100g mushrooms, chopped.
• Salt and black pepper.
• 40g (2 tablespoons) of classic pesto.
• 30g of extra light cream cheese.
• Handful of fresh basil, roughly chopped (optional).
• 40g of extra mature cheddar.

Method:

1) Boil the pasta in a large pan of water for 5 minutes.

2) Add the chopped carrots, then cook for a further 5 minutes. Drain well. Return to the pan.

3) Dry fry the mushrooms for 5 minutes. Mix into the pasta. Add the salt and pepper, pesto and cream cheese and mix well.

4) Divide evenly between two bowls. Sprinkle half the cheese and basil (if using) over each serving.

Broccoli and Blue Cheese Pasta

Ingredients (serves two):

• 100g dried pasta shapes.
• 250g broccoli.
• 170g tin sweetcorn, drained.
• 300ml skimmed milk.
• 1 tablespoon cornflour.
• 50g firm blue cheese (for example stilton).
• A good pinch of dried mixed herbs.
• Salt and freshly ground black pepper.

Method:

1) Bring a pan of water to the boil and cook the pasta according to the packet instructions. Drain and rinse it in the cold water and then tip it into the bowl.

2) Chop the stalk of the broccoli and cut the florets into small pieces. Blanch the pieces of stalk for 3 minutes in boiling water and then add the florets and cook for another 2 minutes. Drain, then mix the broccoli and sweetcorn with the pasta.

3) In a heatproof jug, blend a little milk with the cornflour to make a paste. Pour the rest of the milk into a saucepan and bring it to the boil. When it starts to bubble, pour it over the blended cornflour, whisking continuously. Return the mixture to the pan and stir it over a low heat until it thickens.

4) Remove the pan from the heat and crumble the cheese into the sauce. Add the herbs and seasoning.

5) Mix the pasta mixture with the sauce, and heat gently until bubbling. Serve immediately.

Spicy Beef Tacos

Ingredients (serves two):

• Low-fat cooking spray.
• 1 onion, chopped.
• 1 garlic clove, crushed.
• 1 green pepper, de-seeded and chopped.
• 1 red pepper, de-seeded and chopped.
• ½ teaspoon cayenne pepper.
• 200g extra lean minced beef.
• 1 tablespoon tomato purée 4 taco shells.
• 50g half-fat cheddar cheese, grated.
• Salt and freshly ground black pepper.
• Crisp green salad, to serve.

Method:

1) Heat a frying pan and spray with cooking spray. Add the onion, garlic and peppers and cook for 3 to 4 minutes, until starting to soften.

2) Sprinkle in the cayenne pepper and add the minced beef. Cook for 4 to 5 minutes, stirring occasionally, to brown all the meat.

3) Add the tomato purée, 100ml of water and seasoning and bring to a simmer. Simmer for 12 to 15 minutes, until the liquid has been absorbed.

4) Heat the taco shells according to the instructions on the packet. Spoon the spicy mixture into each taco shell. Sprinkle each one with grated cheese and serve with a crisp green salad.

Tuna Pasta Bake

Ingredients (serves four):

• 250g dried pasta shapes.
• 1 onion, chopped.
• 400ml skimmed milk.
• 2 tablespoons cornflour.
• 100g frozen peas, defrosted.
• 200g tin tuna in brine, drained and flaked.
• 60g half-fat cheddar cheese, grated.
• 30g parmesan cheese, grated.
• 2 tablespoons dried breadcrumbs.
• 6-8 cherry tomatoes, halved.
• Salt and freshly ground black pepper.

Method:

1) Bring a pan of water to the boil and cook the pasta with the onion according to the packet instructions. Drain and rinse in cold water. Set aside.

2) While the pasta is cooking, make the sauce. In the heatproof jug, mix 3 tablespoons of the milk with the cornflour to make a small paste. In a large saucepan, heat up the rest of the milk and when the liquid starts to creep up the sides of the pan, pour it over the cornflour paste, whisking as you do so.

3) Return the milk mixture to the pan and cook, stirring, on a low heat until it thickens. Add the peas and tuna and simmer for 2 minutes. Remove the pan from the heat and cool slightly.

4) Mix in all the cheddar cheese and half of the parmesan cheese. Stir the cooked pasta into the sauce. Check the seasoning. Reheat it all gently in the pan but do not allow it to boil.

5) Pre-heat the grill. Transfer the pasta mixture into an ovenproof dish. Mix the remaining parmesan cheese with the breadcrumbs and scatter this over the top. Arrange the tomato halves, cut side up, over the breadcrumb topping.

6) Place the dish under the grill and cook until the top is crispy and golden. Serve on four warmed plates.

Cajun Salmon with Rice

Ingredients (serves two):

• 2 salmon fillets (200g).
• Juice of 1 lemon.
• 2 teaspoons of Cajun powder.
• 150g of rice.
• 80g of mushrooms, roughly chopped.
• 1 onion, finely chopped.
• 1 clove of garlic, finely chopped/crushed.
• Broccoli/asparagus spears to serve.

Method:

1) Preheat the oven to Gas Mark 6 / 200°C / Fan Oven 180°C.

2) Prepare the salmon by sprinkling 1 teaspoon of Cajun powder on each fillet with a squeeze of lemon juice (skin side down).

3) Place on a foiled baking tray and bake in the oven for 10 to 12 minutes, or until cooked.

4) Meanwhile, bring a large pan of water to the boil. Cook the rice for 10 minutes, or until done. Drain well.

5) Heat the olive oil in a frying pan. Add the onion, garlic and mushrooms and cook for 5 minutes, until soft. Mix the rice into the frying pan.

6) Steam the broccoli/asparagus.

7) Divide the rice equally between two plates with a salmon fillet and steamed vegetables.

Chickpea Couscous with falafels

Ingredients (serves two):

• 100g couscous, uncooked.
• 200ml boiling water.
• 50g frozen peas.
• 1 tin (400g) of chickpeas, drained and rinsed well.
• 4 small falafels.
• 60g feta cheese.
• 1 tablespoon of olive oil.
• 10 black/green olives, pitted, halved.
• 2 handfuls of baby spinach leaves.
• Black pepper.
• Handful of fresh parsley, roughly chopped.

Method:

1) Pour the couscous into a bowl. Add boiling water, cover and leave for 5 minutes, until soft. Separate with a fork. Add more water if necessary and leave to stand.

2) Meanwhile, grill the falafel, according to cooking instructions. Chop into quarters.

3) Cook the peas.

4) Mix the peas, chick peas, falafel, feta cheese, olives and olive oil into the couscous. Season to taste with the black pepper. Add the spinach leaves and parsley. Mix well.

5) Divide evenly between two plates (or freeze half).

Jacket Potato with Baked Beans and Cheese

Ingredients (serves two):

• 2 medium baking potatoes, scrubbed.
• 1 tin (400g) of baked beans.
• 50g of cheese, grated.
• 2 tomatoes, halved.
• Handful of fresh basil, roughly chopped.

Method:

1) Preheat the oven to Gas Mark 6 / 200°C / Fan Oven 180°C.

2) Put the potatoes on an oven rack at the top of the oven and bake for 1 hour and 30 minutes, or until cooked. Alternatively, microwave for 10 minutes, turning over after 5 minutes, and finish off in the oven for 30 to 40 minutes to crisp off.

3) 10 minutes before the end, put the tomatoes on a tray, sprinkle with the basil leaves and oven bake with the potatoes.

4) Heat the baked beans either on the hob or in the microwave.

5) Halve the potatoes, serve on two plates. Cover equally with the baked beans and cheese and serve with 2 tomato halves each.

Lamb Chops/Tuna Steak with Potatoes and Vegetables

Ingredients (serves two):

• 2 lean lamb chops (240g), fat removed or 2 tuna steaks (280g) (and 1 lemon, optional).
• 350g of new potatoes, scrubbed, halved.
• Handful of fresh parsley, chopped.
• 1 teaspoon of olive oil.
• 2 tomatoes, halved.
• 150g of frozen peas.
• Fresh mint very finely chopped (optional).
• 1 small tin (220g) of sweetcorn, drained.
• 4 sprigs of broccoli.

Method:

1) Grill the seasoned lamb chops/tuna steaks, with no added fat, with the tomatoes.

2) Meanwhile bring a large pan of water to the boil. Cook the potatoes for 10 minutes, or until soft. Drain well.

3) Steam the peas, sweetcorn and broccoli.

4) Add the olive oil to the potatoes and stir in the parsley. Add the mint leaves to the peas and mix well.

5) Serve equally between two plates. (Serve the tuna with a squeeze of lemon).

Mediterranean Chicken

Ingredients (serves two):

• 2 chicken breasts (no skin), cut into bite size pieces.
• 1 teaspoon (light spray) of olive oil.
• 1 clove of garlic, finely chopped/crushed.
• 1 red chilli, finely chopped.
• 1 onion, chopped.
• 30g (1 tablespoon) of tomato purée.
• 1 tin (400g) of tomatoes.
• 2 teaspoons of sugar.
• Dash of Worcestershire sauce.
• 100g of black olives, pitted, halved.
• 1 tablespoon of capers.
• Handful of fresh basil leaves, roughly torn (optional).
• 200g of whole meal pasta.

Method:

1) Bring a large pan of water to the boil. Cook the pasta for 10 minutes or until done. Drain well.

2) Meanwhile, heat the olive oil in a large frying pan. Sauté the garlic and the onion for 5 minutes until soft. Add the chicken and red chilli. Cook for 5 minutes, stirring well to cook evenly.

3) Add the tomato purée. Stir well. Then add the tinned tomatoes, olives and capers. Cover and cook for 15 to 20 minutes. Make sure chicken is cooked.

4) Add the drained pasta to the frying pan and mix well, adding the basil at the last moment.

5) Serve equally between two plates or freeze half.

Thai Stir Fry

Ingredients (serves two):

• 2 blocks (150g) of dry medium egg noodles or 1 block rice vermicelli.
• 15mls (1 tablespoon) of olive oil.
• 2 spring onions, chopped finely.
• 1 inch piece of fresh ginger, peeled, grated/thinly sliced.
• 1 stick of celery, thinly sliced.
• 50g of mushrooms, thinly sliced.
• 100g (½ a small tin) of baby sweetcorn, drained, sliced.
• 30g (2 tablespoons) of Thai curry paste.
• 50g of frozen peas.
• 2 tablespoons of soy sauce.
• Either 300g of cooked prawns or 200g of Quorn pieces or 2 small chicken breasts (260g), diced.

Method:

1) Bring a pan of water to the boil. Cook the noodles/vermicelli, as per cooking instructions, drain well.

2) Meanwhile, heat the olive oil in a frying pan. Add the, chicken or Quorn with the spring onions and celery. Cook for 5 minutes, stirring constantly. Add the prawns when the vegetables are cooked, heat thoroughly.

3) Add the rest of the ingredients and fry everything together for 5 minutes.

4) Add the drained noodles and mix well. Season to taste.

5) Divide evenly between two plates (or freeze half).

Vegetarian Moussaka

Ingredients (serves two):

• 50g of dried green lentils, cooked.
• 250mls of cold water.
• 5g (1 teaspoon) of olive oil.
• 1 onion, peeled and chopped.
• 1 garlic clove, crushed/chopped finely.
• 60g of mushrooms, roughly chopped.
• 60g (2 tablespoons) of tomato purée.
• 1g (1 teaspoon) of dried oregano.
• 400g (1 tin) of chopped tomatoes.
• 10g of sugar.
• 3g (1 teaspoon) of mustard powder.
• 5g (1 teaspoon) of ground nutmeg.
• 400g of aubergines, washed and sliced.
• 1 small potato, peeled and thinly sliced.
• 125g of cherry tomatoes, halved.

For the sauce:

• 20g of low-fat (preferably olive based) spread.
• 15g (1 tablespoon) of plain flour.
• 150mls of semi-skimmed milk.
• 1 egg yolk.
• Squeeze of lemon (optional).
• 50g of mature Cheddar cheese, grated.

Method:

1) Wash the lentils thoroughly; bring to the boil in the water. Cover and simmer for 45 minutes until soft. Drain, reserving the liquid as stock.

2) Meanwhile, part boil the sliced potato for 4 to 5 minutes. Drain and set to one side.

3) Heat the olive oil in a pan. Add the onion and garlic and cook gently for 5 minutes, until soft.

4) Add the mushrooms and lentils. Cook for a further 2 minutes, mixing well.

5) Add a little of the lentil stock, tomato purée, cherry tomatoes, oregano, sugar and tinned tomatoes.

6) Stir well. Add the nutmeg, mustard powder, salt and pepper to taste.

7) Steam the aubergine until soft.

8) In an oven-proof dish, spread half of the lentil mixture evenly. Layer with half the sliced aubergines and potatoes. Repeat.

9) Preheat the oven to Gas Mark 6 / 400F / 200°C / or Fan Oven 180°C.

10) To make the sauce, melt the low-fat spread and stir in the flour. Cook for 1 minute. Gradually add the milk, stirring constantly.

11) Take off the heat and stir in the egg yolk. Season with salt and pepper to taste. Add the squeeze of lemon (optional).

12) Pour the sauce evenly over the aubergines. Sprinkle with the grated cheese and bake in the oven for 25 to 30 minutes until the potato is cooked and the cheese is golden brown.

13) Serve evenly between two plates.

Lasagne Verde

Ingredients (serves four):

• 250g lasagne sheets.
• 1 round lettuce, shredded.
• 450g frozen peas.
• 125ml vegetable stock.
• Low-fat cooking spray.
• 2 garlic cloves, finely chopped.
• 225g courgettes, finely diced.
• 125ml white wine.
• A small bunch of fresh mint, chopped.
• 500g frozen spinach, cooked.
• 200g Quark.
• A pinch of freshly grated nutmeg.
• Salt and freshly ground black pepper.
• 2 eggs.
• 4 tablespoons skimmed milk.
• 300g low-fat natural yoghurt.
• 100g low-fat soft cheese.
• 50g reduced fat, strong flavoured cheddar cheese, grated.

Method:

1) Cook the lettuce with the peas and the stock in a covered saucepan for twenty minutes over a low heat.

2) Meanwhile, heat a large frying pan. Spray with the cooking spray. Saute the garlic for 2 minutes. Add the courgettes. Stir fry for 4 minutes over a high heat until the courgettes brown slightly. Add the wine. Boil rapidly until all but a few tablespoons evaporate. Add the mint, toss and remove from the heat.

3) In another pan, gently heat the spinach and Quark. Add the nutmeg and seasoning.

4) Pre-heat the oven to Gas Mark 6 / 400F/ 200oC / or fan oven 180oC. Spray a 30cm ovenproof dish with the cooking spray and then line the bottom with lasagne sheets. Mix the cooked lettuce and peas together with the courgette mixture.

5) Cover the bottom of the dish with a layer of vegetables in their juices, then top with lasagne sheets and repeat twice more. Finish with a layer of lasagne sheets.

6) Beat together the eggs, milk, low-fat natural yoghurt and low-fat soft cheese. Pour over the lasagne. Sprinkle with cheese and bake for 30 minutes until golden.

Chicken and Sweet Potato

Ingredients (serves two):

• 2 skinless chicken breasts.
• 40g (six pieces) of sun-dried tomatoes in olive oil, drained well, roughly chopped.
• 10g (2 teaspoons) of olive oil.
• 100g (4 small slices) of goat’s cheese.
• 375g of sweet potato, peeled and diced.
• ½ a celeriac peeled and diced.
• 15g (one small knob) of low-fat olive-based spread.
• Handful of fresh flat leaf parsley, chopped.
• Salt and pepper to taste.
• 6 spears of broccoli.
• 1 small tin (198g) of sweetcorn.

Method:

1) Pre heat the oven to Gas Mark 4, or 180oC.

2) Cut a slit down each chicken breast and stuff them each with equal amounts of sun-dried tomato, goat’s cheese and half of the parsley. Heat the olive oil in a non-stick frying pan. Brown each chicken breast for 2 to 3 minutes. Sprinkle with a little salt and black pepper.

3) Wrap tightly in foil and place on a tray in the oven for 20 minutes, or until cooked. Make sure that they are thoroughly cooked, the juices should run clear.

4) Meanwhile, bring a large pan of water to the boil and cook the sweet potatoes and celeriac for 10 to 15 minutes, or until soft. Drain well and mash with the low-fat olive-based spread.

5) Divide the sweet potato and celeriac equally between two plates. Top with a chicken breast on each. You can serve the cooking juices as gravy. Sprinkle with the remaining parsley.

Jacket Potato and Chicken Casserole

Ingredients (serves two):

• 120g skinless chicken pieces (thighs/wings).
• 1 red pepper, deseeded, chopped.
• 1 red onion, finely chopped.
• 5g (1 teaspoon) of olive oil.
• 1 clove of garlic, chopped finely/crushed.
• 60g of mushrooms, chopped.
• 125ml of red wine.
• 1 tin (400g) of chopped tomatoes.
• 5g (1 teaspoon) of paprika.
• 200g (½ a tin of) cannelloni beans, drained.
• 1 sprig of rosemary.
• 2small baking potatoes, scrubbed.
• 2 small knobs low-fat, olive-based spread.

Method:

1) Preheat the oven to Gas Mark 6 / 400F / 200°C / or Fan Oven 180°C. Put the potatoes in the top of the oven for 1 hour and 30 minutes, or until cooked.

2) Meanwhile, heat the olive oil in a large frying pan and cook the onions, and garlic. Add the chicken pieces and cook until brown. Add the red pepper and mushrooms. Cook for a further 5 minutes.

3) Add the red wine, tin of tomatoes, paprika, cannelloni beans and rosemary. Cover and simmer gently for 20 to 30 minutes, or until the chicken is just tender and the juices run clear.

4) Halve the potatoes and melt a small knob of the low-fat olive-based spread on each. Top with the chicken casserole, served in the evening divided into two portions (or freeze half).

Chilli Con Carne

Ingredients (serves two):

• Light spray of olive oil.
• 100g of red kidney beans.
• 200g of extra lean minced beef.
• 1 clove of garlic, crushed.
• Gas Mark 6 / 400F / 200°C / or Fan Oven 180°C.
• 1 red pepper, chopped.
• 1 red chilli, deseeded and finely sliced.
• 5g (1 teaspoon) of chilli powder.
• 5g (1 teaspoon) of paprika.
• 10g (2 teaspoon) of cumin.
• 30g (2 tablespoons) of tomato purée.
• 400g (1 tin can) of chopped tomatoes.
• 125g rice.

Method:

1) In a frying pan, cook the garlic and the onion in the olive oil for 5 minutes until soft.

2) Add the mince and cook for a further 5 minutes.

3) Add the remaining ingredients. Mix well. Cover the pan and simmer gently for a further 30 minutes, stirring occasionally.

4) Meanwhile, to cook the rice, bring a large pan of water to the boil. Add the rice and simmer for 10 to 12 minutes or until the rice is cooked (brown rice will take longer).

5) Drain the rice and serve this and the chilli evenly divided between two plates (or freeze half).

Italian Spaghetti

Ingredients (serves two):

• 2 turkey fillets (200g).
• 200g of whole-wheat spaghetti.
• 40g of pitted olives, roughly chopped.
• 40g (6 pieces) sun-dried tomatoes, roughly chopped.
• 150g fresh cherry tomatoes (10 tomatoes), quartered.
• 28g of pine nuts.
• A quarter of a jar (2 tablespoons) of pesto.
• Handful of fresh basil, roughly chopped.

Method:

1) Begin by cooking the spaghetti in a large pan of boiling water for 10 to 12 minutes, or until cooked. Drain well. Tip the drained spaghetti back into the pan and set aside, off the heat.

2) Meanwhile, grill the turkey steaks until cooked, according to cooking instructions.

3) In a separate bowl, mix the olives, sun-dried tomatoes, cherry tomatoes, pine nuts and pesto.

4) When the turkey is cooked, chop into small pieces and stir into the olive mixture.

5) Add the olive mixture to the spaghetti and stir together over a low heat for 5 minutes.

6) Divide the spaghetti evenly between two plates and sprinkle with the chopped fresh basil.

Fish Pie

Ingredients (serves two):

• 200g of smoked haddock (or fish of choice, for example salmon/trout).
• 100ml of single cream.
• 100ms of semi-skimmed milk.
• 1 bay leaf.
• 80g of mushrooms, thinly sliced.
• 80g of frozen peas.
• Handful of fresh parsley.
• Salt and pepper.
• 80g of sweet corn.
• 1 slice of whole meal bread, made into breadcrumbs.
• 650g of potatoes, peeled and quartered.
• 28g of low-fat spread.
• 40g of cornflour.
• 40g of mature cheddar cheese.
• Steamed vegetables of choice or salad (see farmhouse pizza recipe, using low-fat dressing).

Method:

1) Preheat oven to Gas Mark 6 / 400F / 200°C / or Fan Oven 180°C.

2) Place the fish, cream, milk and bay leaf in a pan. Bring gently to the boil to prevent curdling and then simmer for 5 minutes.

3) Remove the fish from the pan, flake fish away from the skin. Set to one side.

4) Add the mushrooms, peas and sweetcorn to the sauce. Bring back to a simmer, cover and cook for 5 minutes.

5) Add a little water to the cornflour, create a paste and add to the remaining sauce, stir until thickened. Add the fish.

6) Remove the bay leaf and take off the heat. Meanwhile, add the potatoes to a large pan of boiling water and cook for 10 minutes, or until soft. Drain well.

7) Mash the potatoes with the low-fat spread and parsley until smooth. Season to taste.

8) Pour the fish and sauce into an oven proof dish.

9) Spread the potato onto the fish. Sprinkle with the breadcrumbs and cheese. Bake for 25 to 30 minutes, until golden brown on top.

10) Divide evenly between two plates (or freeze half). Serve with either steamed vegetables or salad.

Fish Rosti

Ingredients (serves two):

• 100g of dried whole-wheat spaghetti.
• 15ml (1 tablespoon) of olive oil.
• 1 onion, finely chopped.
• 1 clove of garlic, finely chopped/crushed.
• 3 medium eggs, beaten.
• 100g ½ tin of sweetcorn or peas (cooked).
• 10g (2 teaspoons) of curry powder.
• Salt and pepper.
• 1 lemon, rind and juice.
• 50g of mushrooms, finely chopped.
• 2 fillets of fish (200g) either salmon, haddock, trout or 2 tins of tuna, drained well.
• 50g of mature cheddar, grated.
• 2 handfuls of frozen peas.
• 4 spears of broccoli.
• Or serve with salad (see homemade pizza, page 21), using low-fat dressing.

Method:

1) Cook the spaghetti in a large pan of boiling water for 10 to 12 minutes, or until cooked. Drain well, set to one side.

2) Meanwhile, grill the fish (unless using tinned tuna). Remove the skin and flake into a bowl in the juice of half a lemon.

3) Heat the olive oil in a large non-stick frying pan, suitable to fit under the grill. Add the onion and mushrooms and garlic. Cook for 5 minutes until soft. Add the sweetcorn, curry powder, salt and pepper, flaked/tinned fish, lemon juice, lemon rind and spaghetti. Mix well.

4) Take off the heat. Add the eggs and stir briefly for about 20 seconds, make sure the eggs don’t set too much at this point.

5) Preheat the grill. Spread the spaghetti evenly in the frying pan, sprinkle with the cheese and any extra black pepper. Put under the grill for about 5 minutes or until the eggs have set and the cheese golden brown on top. Meanwhile steam the green vegetables or prepare the salad. Serve between two plates (or freeze half) with an extra squeeze of lemon and the steamed vegetables or salad.

Sirloin Steak

Ingredients (serves two):

• 2 (150g) of lean beef steaks (or lamb/pork) fat removed.
• 500g of new potatoes, scrubbed and halved.
• 5ml (one teaspoon) of olive oil.
• 150g of frozen peas.
• 2 tin (400g) of tomatoes.
• 2 small tin (220g) of sweetcorn.
• 1 small spoon (28g) of horseradish sauce.

Method:

1) Bring a large pan of water to the boil. Add the potatoes and cook for 10 minutes, or until cooked.

2) Meanwhile, either grill or fry the steaks in the olive oil, turning halfway through, according to cooking instructions.

3) Either steam or boil the peas and sweetcorn for 3 minutes. Drain well.

4) Serve equally between two plates with a small spoon of horseradish sauce.

Spaghetti Bolognaise

Ingredients (serves two):

• 15g (one tablespoon) of olive oil.
• 1 onion, peeled and chopped.
• 1 clove of garlic, peeled, chopped.
• ½ a red pepper, deseeded and chopped.
• 225g of lean minced beef.
• 30g (2 tablespoons) of tomato puree.
• 6ml (1 teaspoon) Worcester sauce.
• 1 beef stock cube.
• 5g (1 teaspoon) sugar.
• 5g (1 teaspoon) mustard powder.
• 5g (1 teaspoon) dried oregano.
• 1g (1 teaspoon) dried basil.
• ½ courgette, sliced thinly.
• 1 carrot, peeled, grated.
• 400g tin of chopped tomatoes.
• Salt and pepper.
• 150g of wholemeal spaghetti.
• 25g of Cheddar cheese, grated.

Method:

1) Heat the olive oil in a frying pan. Add the chopped onion and garlic. Cook for 5 minutes. Add the mince and red pepper and cook for a further 5 minutes. Spoon off any excess fat at this point.

2) Add the tomato purée, Worcestershire sauce, crumbled stock cube, mustard powder, sugar, oregano, basil, grated carrot and courgette. Stir well.

3) Add the tin of chopped tomatoes, salt and pepper. Cover and simmer for 30 minutes.

4) Meanwhile, bring a large pan of water to the boil and cook the spaghetti. Drain well.

5) Divide the spaghetti and minced beef equally between two plates. Sprinkle with the grated cheese.

Homemade Farmhouse Pizza and salad

Ingredients (serves two - makes one 25cm/ten-inch pizza):

Pizza:

• 175g of plain white flour.
• 1 teaspoon of salt.
• 1 teaspoon of dried yeast.
• ½ a teaspoon of caster sugar.
• 1 tablespoon of olive oil.
• 120mls of hand-hot water.
• 1 heaped tablespoon of sun-dried tomato paste.
• 20g of olives (10 olives), pitted, halved.
• 50g of mushrooms, thinly sliced.
• 2 plum tomatoes, thinly sliced.
• 100g (4slices) of ham, roughly chopped.
• 150g of mozzarella, broken into small balls or thinly sliced.
• 10mls (light drizzle) of olive oil.
• Handful of fresh basil leaves, roughly broken.

Salad:

• 8 lettuce leaves, washed.
• 2 inches/5cm of cucumber, sliced.
• 150g of cherry tomatoes (10 tomatoes).
• 15mls (one tablespoon) of low-fat salad dressing.

Or use a bought pizza base which is more that 700kcals per half pizza. Serve with salad.

Method:

1) Sift the flour, salt, yeast and sugar into a bowl and make a well in the centre of the mixture.

2) Add the olive oil and pour in the water. Make into dough, first using a wooden spoon, then your hands to make a soft but firm mixture that wipes the bowl clean. Add a little more water or flour if needed.

3) Transfer this onto a clean, floured surface and knead for 3 minutes, or until elastic. Put into a clean bowl, cover and leave at room temperature, or until it has doubled in size. This should take around one hour.

4) Meanwhile, pre-heat the oven to Gas mark 8/ 450F/ 230oC. Make sure the oven tray is also heated.

5) Knock the air out of the dough. Roll or knead it out with floured rolling pin/hands so it forms a roughly circular, thin base.

6) Transfer this to the hot baking sheet. Spread the sun-dried tomato paste evenly over it, almost to the edges. Dot the olives over it. Sprinkle the mushrooms, ham and tomato slices over evenly. Finish with the mozzarella and fresh basil.

7) Put in the top of the oven for 10 to 12 minutes or until the crust is golden brown and the cheese bubbling on top.

8) Halve the pizza and serve evenly with the salad.

Lamb Curry

Ingredients (serves two):

• 230g of extra lean minced lamb.
• 1 onion, peeled, chopped.
• 1 clove of garlic, chopped/finely sliced.
• 6g (1teaspoon) of chilli powder.
• 6g (1 teaspoon) of curry powder.
• 5g (1 teaspoon) of olive oil.
• 70g of raisins.
• 80mls of skimmed milk.
• 150g of low-fat natural yoghurt.
• Salt and pepper.
• Handful of fresh coriander, roughly chopped.
• 150g of basmati rice.

Method:

1) Heat the olive oil in a frying pan. Add the chopped onion and garlic and cook gently for 5 minutes, until soft.

2) Add the lamb, chilli powder, curry powder. Cook for 5 minutes, until brown. Drain off any excess fat at this point.

3) Stir in the raisins, natural yoghurt, milk, coriander, salt and pepper. Cook for a further 5 to 10 minutes (make sure the lamb is cooked).

4) Meanwhile, cook the rice in a large pan of boiling water for 10 to 12 minutes (refer to cooking instructions on packaging). Drain well.

5) Serve the rice and the curry evenly between two plates.

Macaroni Cheese

Ingredients: (serves two)

• 200g of macaroni.
• 100g of mature cheddar, grated.
• 3 plum tomatoes.
• 2 rashers of rindless lean back bacon.
• 28g of plain flour.
• 2 teaspoons of mustard powder.
• Splash of Worcestershire sauce.
• 28g of olive-based spread.
• 300mls of semi-skimmed milk.
• Salt and pepper.
• 1 large courgette, sliced.

Method:

1) Grill the bacon rashers until crisp. Roughly chop and set to one side (chop off any visible fat).

2) Preheat the oven to Gas Mark 6 / 400F / 200°C / or Fan Oven 180°C.

3) Bring a pan of water to the boil and cook the macaroni for 10 to 12 minutes, or according to the cooking instructions. Drain well.

4) Meanwhile, melt the olive-based spread in a saucepan. Then mix in the flour and the mustard powder into a paste with a tablespoon of cold water and add to the saucepan. Stir the roux for 1 minute. Gradually add the milk, stirring continuously. Add the grated cheese and season with salt and pepper. Add the Worcestershire sauce.

5) When the sauce is smooth, stir in the drained macaroni and chopped bacon.

6) Pour this into an ovenproof dish. Chop the tomatoes into quarters and dot them evenly on top of the macaroni, pushed down.

7) Bake in the oven for 20 minutes, or until the top is golden brown. Steam the courgette and serve equally with the macaroni cheese.

Pork Stroganoff

Ingredients (serves two):

• 250g of lean pork steaks (2 steaks), fat removed.
• 1 onion, peeled, chopped.
• 5g (1 teaspoon) of paprika.
• 1 clove of garlic, crushed or finely chopped.
• 15g (1 tablespoon) of olive oil.
• 80g of mushrooms, roughly chopped.
• 290mls of chicken stock (made using 2 stock cubes, 290mls of boiling water).
• 30g of cornflour.
• Fresh parsley, chopped.
• 50ml of double cream or Greek yoghurt.
• 15g of low-fat spread (preferably olive based).
• 150g of rice.

Method:

1) Cut the pork steaks into thin strips. Sprinkle with the paprika.

2) Heat half of the olive oil in a frying pan. Cook the garlic and onion for 5minutes, until soft. Remove from the pan.

3) Add the remaining olive oil to the pan and add the pork strips. Cook for 5 minutes before adding the mushrooms. Cook for a further 2 minutes, then add the cooked onion and garlic back to the pan. Stir well.

4) Add the chicken stock, parsley, cream and low-fat spread, cornflour, salt and pepper. Stir well. Cover and leave to simmer for 10 to 15 minutes.

5) Meanwhile, cook the rice in a large pan of boiling water for 10 to 12 minutes (refer to cooking instructions). Drain well.

6) Serve the rice and pork equally between two plates.

Roast Beef and Yorkshire Pudding

Ingredients (serves two):

• Joint of beef, roasted, using a rub of olive oil.
• 750g of potatoes.
• 2 small parsnips.
• 2 small carrots.
• 15ml (1 tablespoon) of olive oil.
• 2 Yorkshire puddings.
• 4 spears of broccoli.
• 300ml of gravy.
• 1 small spoon of horseradish sauce.

Method:

1) Roast the beef as per cooking instructions, using a rub of olive oil.

2) Peel the potatoes and chop into quarters. Do the same with the parsnips. Pour the olive oil into a roasting tin and rub the potatoes and parsnip pieces around in it until they are covered. Put in the oven with the beef, with 50 to 60 minutes left.

3) Put the Yorkshire puddings in the oven, timing them with the potatoes.

4) With 20 minutes to go, peel and chop the carrots and steam them. Add the broccoli spears with 10 to 12 minutes to go. Make up the gravy, using 300ml of water.

5) Serve 3 slices of beef each (the size of a pack of playing cards). Divide the potatoes and vegetables evenly, with 1 Yorkshire pudding each. Serve with gravy and horseradish sauce.

Salmon/Trout with Potato Gratin

Ingredients (serves two):

• 2 fillets of plain fish (preferably rich in omega-3, for example Salmon/trout).
• ½ a lemon (optional).
• 1 clove of garlic.
• 5ml (1 teaspoon) of olive oil.
• 500g of potatoes, peeled.
• 75g of mature cheddar cheese, grated.
• 75g of reduced-fat crème fraiche.
• 150ml of skimmed milk.
• 1 teaspoon of wholegrain mustard.
• Salt and pepper.
• 2 portions of steamed vegetables, for example carrots/broccoli.

Method:

1) Peel the potatoes very thinly (approximately 3mm thick)) and part boil in a pan of water for 3 to 4 minutes. Drain well.

2) Use the olive oil to grease a small oven proof dish.

3) Chop the clove of garlic finely and sprinkle across the bottom of the oven dish.

4) Pre-heat the oven to Gas Mark 6 / 400F / 200°C / or Fan Oven 180°C. Dry the potato slices in a clean cotton cloth.

5) Place a first layer of potatoes on the bottom of the dish. Season with salt and pepper.

6) Spread the potatoes with a thin layer of the crème fraiche. Sprinkle with a little of the cheese.

7) Add another layer of potato and repeat the process as above.

8) When all the potatoes and crème fraiche are used, stir the mustard into the milk and pour over the potatoes.

9) Bake in the oven for 30 to 40 minutes, or until the potatoes are soft and golden brown on the top.

10) Meanwhile, grill the fish fillets according to cooking instructions. Squeeze with lemon (optional).

11) Divide potatoes evenly between two plates and serve each with a fillet of grilled fish and steamed vegetables.

Sausage with Mustard Mash

Ingredients (serves two):

• 4 sausages (preferably reduced fat).
• 750g of potatoes, peeled and quartered.
• 15g of low-fat, olive-based spread.
• 50ml of semi skimmed milk.
• 2 rashers of lean back bacon.
• 1 tablespoon of wholegrain mustard.
• Salt and pepper.
• 300ml of gravy.
• 1 onion, cut into rings/long strips.
• Steamed cabbage and carrots to serve.

Method:

1) Boil the potatoes for 20 minutes, or until soft.

2) Meanwhile, grill the sausages and bacon according to the cooking instructions. Add onions under the grill halfway through. The sausages should be golden brown all over.

3) Chop the bacon into small pieces, put to one side.

4) Mash the potatoes with the olive-based spread and milk, until smooth. Add the mustard and chopped bacon and mix well. Season with salt and pepper.

5) Make up the gravy with 300ml of water. Stir in the grilled onion.

6) Split the mashed potato evenly between two plates. Add 2 sausages to each plate and pour the onion gravy over. Serve with the cabbage and carrots.

Chicken Fajitas

Ingredients (serves two):

• 2 chicken thighs, boned and skinned and cut into bite size pieces.
• 2 small tortillas.
• 1 inch fresh ginger finely chopped.
• 1 small onion or 1 large shallot.
• ½ red or green pepper cut into small pieces.
• Handful of frozen peas.
• Fajita spice.
• Salt and black pepper.
• Low fat spray.
• Shredded lettuce.

Method

1) Spray a frying pan with the oil and quick fry all the vegetables except the peas for about 4 to 5 minutes.

2) Add the chicken stir well with the vegetables.

3) Sprinkle with fajita seasoning to you taste and a little salt.

4) Cover and cook for about 10 minutes until the chicken is fully cooked.

5) Check seasoning and add more spice if needed, stir well and add peas. Heat through.

6) Serve of tortilla with shredded lettuce on the side