Grilled fish and greens with capers and lemon salsa

Ingredients

• 4 white fish (e.g. cod, sea bass, hake, haddock) fillets, sustainably sourced

• 350 grams (2 cups) tenderstem broccoli

• 150 grams (1 cup) trimmed green beans

• 1 bunch spring onions

• coconut or olive oil cooking spray

• salt and pepper

• 1 lemon

• small bunch fresh parsley

• 1 tbsp capers

 

To serve:

• Lime wedges

• Steamed rice

Method

Heat the grill to high, then coat the fish, broccoli, beans and spring onions with a few oil sprays, and season well with salt and pepper.

Put the vegetables in a large shallow baking tray, reserving the fish, and grill on high for 4 minutes.

Meanwhile, for the salsa, trim the skin off half the lemon, slice the peeled lemon into thin rounds, and then cut the rounds into small wedges, discarding any seeds; put these in a bowl.

Finely chop the parsley and mix with the lemon and a few sprays of the oil.

Drain the capers, add to the lemon and parsley mixture with some salt and pepper, and mix well.

Add the fish on top of the veg, then grill for 4-5 minutes more (or longer, depending on the thickness of the fish fillets) until the fish is just cooked and the vegetables are soft and sweet.

Squeeze over the remaining lemon and serve with the salsa and lime wedges.

Veggie curry

Ingredients

For the spice mixture:

• 2 tbsp cumin seeds

• 1 tbsp coriander (cilantro) seeds

• 1 tbsp cardamom seeds

• 1 tsp mustard seeds

• 4 cloves

 

• 2 onions, sliced

• 2 garlic cloves, crushed

• 550 ml (21/3 cups) vegetable stock

• 1 fresh red chilli, deseeded and finely chopped

• 1 x 2½ cm (1 inch) piece fresh root ginger, peeled and chopped

• 1 tsp turmeric

• 110 gram (3.8 oz) button mushrooms

• 1 aubergine, cubed

• 110 gram (3.8 oz) cauliflower florets

• 110 gram (3.8 oz) broccoli florets

• 150 gram (5.2 oz) fat-free natural yoghurt

• salt and freshly ground black pepper

• 2 tbsp chopped coriander (cilantro) leaves
Method

Make the spice mixture by grinding all the spices together in an electric grinder or with a pestle and mortar.

Put the onions, garlic and half the stock in a saucepan; cover and bring to the boil for 5 to 10 minutes. Uncover and simmer for 20-30 minutes until the onions are tender.

Add the chilli, ginger, turmeric and ground spice mixture; cook gently for 2-3 minutes to allow the spices to release their aroma.

Add the mushrooms, aubergine and cauliflower with the remaining stock, then cover the pan and simmer for about 20 minutes.

Meanwhile, cook the broccoli separately in boiling, salted water until just tender and still green; drain, and add to the curry.

Stir in the yoghurt very gently and heat through gently on a low heat – do not allow to boil or the yogurt will curdle.

Check the seasoning and serve the curry immediately, sprinkled with the coriander (cilantro).

Chicken curry

Ingredients/equipment

• 2 onions, sliced

• 2 cloves garlic

• 4 cm /1.5 inches) ginger

• 2 bird’s-eye chillis

• 4 tbsp fat-free yoghurt

• 500 grams (1.1 lb) chicken breasts or thighs, skin removed

• coconut or olive oil spray, or wine or water for steam frying

• 1 tsp ground cumin

• 2 tbsp ground coriander (cilantro)

• ½ tsp turmeric

• ½ tsp garam masala

• 2 tsp salt

• 2 x 400 gram (14 oz) cans chopped tomatoes

Food processor or blender

Method

Peel the onions, garlic and ginger and take the top off the chilli; include the chilli seeds (if you dare).

Throw it all in the blender and whizz it all up until it’s finely chopped.

Put half of the mixture in a bowl and stir in the yoghurt.

Cube the chicken and add to the yoghurt mix; allow to marinate for around an hour.

Heat a saucepan or frying pan for a few minutes, then spray a few pumps of the oil spray, (or wine / water), into the pan.

Fry the half of the onion mixture not used for the marinade for 2-3 minutes, then add the cumin, turmeric, garam masala and 1tbsp of coriander / cilantro and salt.

In the blender, whizz the tomatoes, then add those to the pan and cook on a low heat for around 30 minutes.

Add the chicken and yoghurt mixture to the pan, stir and cover.

Cook for about 40 minutes.

Serve with rice or a rice alternative.

Throw a dollop of fat-free yoghurt on top to make you think you are indulging.

Sprinkle with the remaining coriander (cilantro) for maximum effect.

Prawn curry

Ingredients

• coconut or olive oil cooking spray, or a few tablespoons of wine or water for steam frying

• 2 medium onions

• 2 cloves garlic, crushed

• small piece of ginger, grated (around 1 tsp)

• 4 tsp turmeric

• 2 tsp garam masala

• 2 tsp paprika

• 2-4 tsp chilli flakes of your choice

• 2 tins x 400 gram (14 oz) chopped tomatoes

• 2 tbsp brown sugar (or 1 tbsp stevia)

• 400 grams (14oz) raw prawns

• pinch of salt and pepper

• 3 tbsp fat-free Greek yoghurt plus extra dollop for serving

• 1 tbsp coriander (cilantro)

Method

Heat a saucepan or frying pan over a medium heat for 2 minutes, then add a few squirts of your best friend the oil spray, (or wine / water).

Add the onions,, garlic, ginger, turmeric, garam masala, paprika and chilli flakes and fry until the onions are soft and a nice paste has formed. Throw in your tomatoes, sugar, salt and pepper.

Cook until some of the water has reduced.

Once the sauce has thickened up a bit, add the prawns.

Cook until they curl up on themselves a bit and become completely opaque.

Stir the yogurt through; this will create a nice creamy sauce and colour.

Serve with a dollop of fat-free yoghurt and a smattering of coriander (cilantro) for that extra touch of garnish.

Veggie chilli

Ingredients

• coconut or olive oil cooking spray, or a few tablespoons of wine or water for steam frying

• 1 red onion, chopped

• 1 red pepper, chopped

• 4 garlic cloves, minced

• 2 tsp sea salt

• 1 large sweet potato, cut into cubes

• 1 lime, zest and juice

• 1 400 gram (14 oz) can diced tomatoes

• 1 can sweetcorn, drained

• 2 x 400 gram (14 oz) cans kidney beans rinsed and drained

• 1 fresh jalapeno pepper, seeded and chopped

• 1 tbsp cumin

• 1 tbsp chilli powder

• 1 lime, cut into wedges (optional – for garnish)

• 1 cup chopped coriander (cilantro) (optional – for garnish)

• 500 grams (2¼ cups) brown rice (optional to serve)

• 4 tbsp fat-free plain yoghurt (optional to serve)

Method

Warm a large pan over a medium heat for 2 minutes, then coat the base thinly with the cooking oil spray, or water/wine.

Add the onion, red pepper, garlic and salt and sauté until soft – around 4 minutes.

Add the sweet potato and lime zest, and cook for another 10-15 minutes, stirring occasionally.

Add the tomatoes, sweetcorn, black beans, jalapeno, lime juice, cumin and chilli powder, and bring to a simmer, cover, and cook for 10 minutes.

Sprinkle with coriander (cilantro) (optional – for garnish)

Serve with fat-free yoghurt and brown rice.

Honey and lime chicken

Ingredients

• 600 grams (1.33 lb) boneless, skinless chicken breast, cut into thick strips

• 1½ grams (¼ cup) coriander (cilantro)

• 4 tbsp lime juice

• 2 garlic cloves

• 1½ tsp honey

• ½ tsp sea salt

• ½ tsp cumin

• ½ tsp red chilli pepper flakes

• coconut or olive oil cooking spray

• 1 tbsp plain fat-free yoghurt

Method

Add the coriander (cilantro), lime juice, garlic, honey, salt, cumin, red chilli pepper flakes, and yoghurt to a food processor; pulse until a marinade/sauce is formed.

(If you do not have a food processor, just mix the ingredients together until blended well.)

Marinate the chicken in half of the mixture overnight, ideally for around 24 hours; save the remaining sauce for dipping/drizzling.

When it is ready to cook, remove the chicken and let excess marinade drip off.

Place the chicken into a grill pan.

Lightly spray with the cooking spray.

Pre-heat the grill and cook the chicken for about 4-5 minutes per side, or until cooked through.

Serve with salad or grilled asparagus and rice.

Prawn and courgette barley risotto with white wine

Ingredients

• 830 ml (3½ cups) fat-free chicken stock

• coconut or olive oil cooking spray

• 300 grams (2 cups) chopped courgettes

• 300 grams (2 cups) chopped onion

• 150 grams (1 cup) lightly pearled barley

• ¼ teaspoon salt

• 225 grams (½ pound) medium prawns, peeled and de-veined

• 235 ml (1 cup) white wine

• ¼ tsp freshly ground black pepper

Method

Bring the stock to a simmer in a medium saucepan; keep warm.

Heat a non-stick skillet over a medium-high heat and add a few pumps of the oil spray.

Add the courgettes (zucchini) and onion and sauté for 5 minutes or until tender, stirring frequently.

Add the barley and cook for 1 minute, stirring constantly.

Stir in 1 cup of the stock and cook 5 minutes or until the liquid is nearly absorbed, stirring frequently.

Stir in 75 ml (½ cup) of the stock plus salt and cook until the liquid is nearly absorbed..

Add the remaining stock, 75 ml (½ cup) at a time, stirring frequently until each portion of stock is absorbed before adding the next (about 25 minutes).

Add the prawns and cook for 4 to 5 minutes.

Stir in the white wine and pepper and serve.

Veggie spag bol

Ingredients

• 1 carrot

• 1 onion

• 1 stick celery

• 1 red pepper

• coconut or olive oil cooking spray, or water / wine for steam frying

• 100 grams (2/3 cup) red lentils

• 400 grams (14 oz) tin of tomatoes

• 600 ml (1 pint) fat-free vegetable stock

• 2 tsp dried oregano

• ½ tsp ground cinnamon

• salt and pepper

• 250 grams (3½) cups spaghetti

• parsley (optional – for garnish)

Method

Roughly chop the carrot, onion, celery and red pepper.

Heat a large saucepan for 2 minutes, then coat the base with a few sprays of the oil, or water / wine.

Fry the veg for about 8 minutes until soft.

Stir in the lentils, tomatoes, stock, oregano and cinnamon.

Bring to the boil, reduce the heat, cover and simmer for 20 minutes.

Season, then simmer for a further 5 minutes.

Cook the spaghetti according to the packet instructions.

Serve with the sauce and sprinkle with the parsley.

Veggie shepherd’s pie

Ingredients

• coconut or olive oil cooking spray, or water / wine for steam frying

• 1 medium onion, peeled and finely chopped

• 1 large clove garlic

• 2 sticks celery, finely chopped

• 1 large carrot, thickly diced

• 300 grams (4 cups) organic mushrooms, cleaned

• 2 tsp rosemary

• 2 tsp thyme

• 150 ml water, filtered

• 400 gram (14 oz) can chopped tomatoes

• 2 fat-free vegetable stock cubes

• 100 grams (2/3 cup) frozen peas

• 400 gram (14 oz) can green or brown lentils, rinsed and drained

• salt and pepper
Method

Heat a large frying pan on a medium heat for 2-3 minutes and then thinly coat the bottom with the cooking spray, or water / wine.

Fry the onion and garlic until soft.

Add the celery, carrot and mushrooms, rosemary and all but a sprinkling of the thyme.

Pour in the wine (if using), 150 ml water and the tomatoes, then sprinkle in the stock cubes and simmer for 10 minutes.

Add the peas.

Tip in the can of lentils, and any other beans or ingredients (if using), then cover and simmer for another 10 minutes until the carrots still have a bit of bite and the lentils are pulpy.

Pile the lentil mixture into a pie dish, spoon the mash on top and add seasoning to taste.

(The pie can now be covered and chilled for up to 2 days, or frozen for up to a month.)

 

To heat:

Heat the oven to 190°C/375°F.

Cook for 20 minutes if cooking straight away, 40 minutes from chilled, or 1 hour 15 minutes from frozen, until golden and hot all the way through.

 

Serve with fresh green veg.

Ratatouille

Ingredients

• 4 large tomatoes

• 2 aubergines (eggplant)

• 2 courgettes (zucchini)

• 2 red peppers

• 2 garlic cloves

• coconut or olive oil cooking spray, or water / wine for steam frying

• 3 tsp herbes de Provence

• 3 tsp dried thyme

• 3 tbsp tomato puree

• 1 tsp honey

• juice of 1 lime

• 2 tsp soy sauce

• 1 tsp chilli powder

• 2 tsp paprika

Method

Score a line on the bottom of the tomatoes, then put them in a pan of boiling water and let them sit for around 30 seconds.

Drain the water, rinse the tomatoes under cold water and then peel off the skins.

Chop them into small pieces, discarding the skins and seeds.

Chop the remaining vegetables into bite-size pieces.

Crush the garlic into a saucepan with a few sprays of your cooking spray, or water / wine, add the herbs and cook for a few minutes until bubbling, then add all the veg.

Place a lid on the pan and simmer for around 30 minutes on a medium heat, until all the veg are soft.

Stir in the tomato purée, honey, lime juice, soy sauce, chilli and paprika.

Cook it all together for a couple of minutes and then serve.

Penne perfecto

Ingredients

• 125 grams (2 cups) gluten-free, wholegrain penne (or wholegrain pasta of your choice)

• 1 tsp dried oregano

• 1 tsp dried thyme

• 1 tsp chilli flakes

• 2 garlic cloves, crushed

• coconut or olive oil cooking spray, or water / wine for steam frying

• 12 cherry tomatoes

• 200 gram (7 oz) can chopped tomatoes

• 1 tbsp tomato purée

• juice of 1 lemon

• salt and pepper

Method

Cook the pasta according to the packet instructions.

Meanwhile, heat a frying pan on a medium heat for 2 minutes, then coat the base with the cooking spray (or wine / water).

Add the oregano, thyme, chilli and garlic and sizzle gently.

Cut the cherry tomatoes into quarters, then add these to the pan along with the tinned tomatoes and tomato purée; cook for around 5 minutes, until the cherry tomatoes are soft.

Add the lemon juice and salt and pepper.

Drain the cooked pasta, and then stir into the sauce.

Prawn and asparagus pasta

Ingredients

• 1 onion

• 4 sticks celery

• 1 red pepper

• 1 bunch asparagus spears

• coconut or olive oil cooking spray and/or a glug of red or white wine, or water for steam frying

• 12-15 prawns

• 400 grams (14 oz) tomatoes

• 2 tsp dried oregano

• salt and pepper

• 250 grams (3½) cups pasta of your choice

• parsley (optional – for garnish)

Method

Roughly chop the onion, celery, red pepper and asparagus.

Heat a large saucepan for 2 minutes, then coat the base with a few sprays of the oil (and/or wine and/or water).

Fry the veg for about 8 minutes until soft.

Add the prawns and fry until fully cooked.

Stir in the tomatoes and oregano.

Bring to the boil, reduce the heat, cover and simmer for 10 minutes.

Add salt and pepper.

Cook the pasta according to the packet instructions.

Serve with the sauce and sprinkle with the parsley.

Veggie stir fry

Ingredients

• 1 onion

• 4 sticks celery

• 1 red pepper

• 1 bunch asparagus spears

• a handful each of broccoli, carrots, sugar snap peas, according to your preference

• coconut or olive oil cooking spray/glug of red or white wine, or water for steam frying

• sweetcorn, peas, baked beans – whatever you fancy

• 2 tsp dried oregano

• salt and pepper

• 4 tbsp soy or teriyaki sauce (optional)

• parsley (optional – for garnish)

• wholegrain rice

Method

Chop the onion, celery, red pepper, asparagus, broccoli and carrots – and whatever vegetables you are using.

Heat a large saucepan for 2 minutes, then coat the base with a few sprays of the oil, (or wine / water)

Fry all the vegetables for about 8 minutes until soft.

Add the sweetcorn, beans or peas (if using).

Add salt and pepper.

Add the soy or teriyaki sauce (if using).

Add chicken or prawns if you fancy it (obviously will increase the fat content).

Sprinkle with the parsley.

Serve with wholegrain rice.

Sweet potato risotto

Ingredients
Method

Pre-heat the oven to 180°C/350°F.

Put the rice into a large saucepan with 700 ml (3 cups) of water.

Add the coconut milk, 2 tbsp of apple cider vinegar and salt.

Bring to the boil, then reduce to a simmer, cover and cook for around 40 minutes or until the liquid has been absorbed.

Meanwhile, chop 3 of the sweet potatoes into bite-size chunks, place them on a baking tray and coat them thinly in the cooking spray; then add salt, pepper and cinnamon and put the tray in the oven to cook for 30 minutes.

Peel the fourth sweet potato, cut into bite-size chunks and place in a steamer until really soft.

Once the steamed potato is cooked, add to a blender with 200 ml (1 cup) water plus the remaining apple cider vinegar, yeast, cumin, lemon juice, garlic, salt and pepper and blend until smooth.

Once the rice is cooked, stir in the blended mixture along with the roasted sweet potato chunks, coriander/cilantro, and spinach.

Allow to cook until the spinach has wilted, then serve straightaway.

Fiery fajita bowls

Ingredients
Method

Boil the brown rice in plenty of water, until cooked to your liking (around 20 minutes), then drain.

Meanwhile, heat a large frying pan or wok over a medium heat, then thinly coat the bottom with cooking spray, and add the chopped vegetables.

Add the spices, and a pinch of salt and pepper.

Cook over a high heat, stirring regularly, for about 5-10 minutes, until the vegetables are soft.

To make the simple homemade salsa, place the diced tomatoes in a bowl with 1 chopped spring onion and a sprinkling of fresh coriander (cilantro); add a pinch of salt and pepper, and mix.

To assemble your veggie fajita bowls, serve the cooked brown rice into three bowls, top with the vegetable mixture and add the homemade salsa.

Finish with a dollop of low-fat sour cream (if using), some chopped coriander (cilantro) and spring onions, and a dash of hot sauce.

Top tip: Add prawns or chicken if you like, but remember to be aware of the added fat/cholesterol content.

Veggie winter stew

Ingredients

• 5 carrots, peeled and sliced

• 2 x 400 gram (14 oz) cans chopped tomatoes

• 100 grams (½ cup) puy lentils

• 5 tbsp tomato purée

• 3 tsp ground cinnamon

• 3 tsp ground ginger

• 3 garlic cloves, crushed

• 5 tsp soy sauce

• salt and pepper

• 600 ml (2½ cups) water, boiled

• 3 courgettes (zucchini), sliced

• 2 x 400 gram (14 oz) cans cannellini beans, drained and rinsed

• juice of 1 lime

• 500 grams (2¼ cups) brown rice (optional to serve)

Method

Add to a large saucepan: carrots, chopped tomatoes, lentils, tomato puree, cinnamon, ginger, garlic, soy sauce, salt and pepper.

Then pour in the boiled water and mix it all together.

Bring to the boil over a medium heat, then reduce to a simmer.

Place a lid on the saucepan and let simmer for around 30 minutes.

Stir the courgettes (zucchini) into the pan along with the cannellini beans and lime juice.

Simmer for another 30 minutes until the carrots are soft.

Serve with brown rice.

Low-fat roast dinner (yes, really)

This is basically what it says on the tin – a roast dinner without using much fat. Let’s be real here – it won’t be quite the same as your usual roast dinner, but it’s close enough to make you feel like you’re not missing out too much.

Ingredients

• chicken breast, skinless

• potatoes

• selection of vegetables – broccoli, cauliflower, green beans etc

• roasted vegetables (see recipe on page 101)

• herby roasted potatoes (see recipe on page 102)

• fat-free gravy (see recipe on page 103)

• optional: cauliflower cheese (see recipe on page 104)

Method

Pre-heat oven to 200°C/400°F.

Season the chicken breast with salt and pepper, wrap in foil and bake in the oven for 40 minutes or until cooked.

Meanwhile, prepare your roast potatoes, roasted veg and cauliflower cheese.

Boil or steam your chosen veg.

Make the gravy.

Serve them all together.

Other dinner ideas

Baked salmon with sweet potato mash and vegetables.

 

Grilled chicken breast with baked potato and tomato salad (see page 108 for dressings).

 

Grilled turkey breast with brown rice and green beans.

 

Vegan sausages with sweet potato mash and baked beans.

 

Grilled or baked cod with sweet potato ‘fries’ (see page 105).

 

Baked potato with baked beans and salad (see page 108 for dressings).

 

Wholegrain pasta with tomato sauce.