Creamy Parma Ham & Artichoke Tagliatelle
Pasta with Kale, Anchovy & Crispy Bread
Chicken, Bacon & Leek Pasta Bake
Grilled Chicken with Mango Salsa
Peas & Bacon with Pan-fried Chicken
Chilli Steak & Corn on the Cob
Mozzarella, Parma Ham & Rocket Pizza
Lamb with Butter Beans & Spinach
Lamb Chops with Crispy Garlic Potatoes
Pork Stir-fry with Chilli & Mango
Preparation Time 5 minutes • Cooking Time 15 minutes • Serves 4 • Per Serving 1137 calories, 69g fat (of which 44g saturates), 96g carbohydrate, 2g salt • Easy
500g (1lb 2oz) macaroni
500ml (18fl oz) crème fraîche
200g (7oz) freshly grated Parmesan
2 tbsp ready-made English or Dijon mustard
5 tbsp freshly chopped flat-leafed parsley
ground black pepper
green salad to serve
1. Cook the macaroni in a large pan of lightly salted boiling water according to the pack instructions. Drain and keep to one side.
2. Preheat the grill to high. Put the crème fraîche into a pan and heat gently. Stir in 175g (6oz) Parmesan, the mustard and parsley and season well with black pepper. Stir the pasta into the sauce, spoon into bowls and sprinkle with the remaining cheese. Grill until golden and serve immediately with salad.
Preparation Time 5 minutes • Cooking Time 15 minutes • Serves 4 • Per Serving 415 calories, 10g fat (of which 4g saturates), 67g carbohydrate, 1g salt • Easy
350g (12oz) penne pasta
1 tbsp olive oil
2 shallots, sliced
200g (7oz) small button mushrooms
3 tbsp crème fraîche
125g (4oz) smoked ham, roughly chopped
2 tbsp freshly chopped flat-leafed parsley
salt and ground black pepper
1. Cook the pasta in a large pan of lightly salted boiling water according to the pack instructions until al dente.
2. Meanwhile, heat the oil in a pan. Add the shallots and fry gently for 3 minutes or until starting to soften. Add the mushrooms and fry for 5–6 minutes.
3. Drain the pasta, put back into the pan and add the shallots and mushrooms. Stir in the crème fraîche, ham and parsley. Toss everything together, season to taste with salt and pepper and heat through to serve.
Preparation Time 5 minutes • Cooking Time 15 minutes • Serves 4 • Per Serving 738 calories, 38g fat (of which 10g saturates), 74g carbohydrate, 1g salt • Easy
350g (12oz) pasta shapes
175g (6oz) fine green beans, roughly chopped
175g (6oz) small salad potatoes, such as Anya, thickly sliced
250g (9oz) fresh Pesto sauce (see Cook’s Tip)
Parmesan shavings to serve (see Cook’s Tips)
1. Cook the pasta in a large pan of lightly salted boiling water according to the pack instructions for 5 minutes.
2. Add the beans and potatoes to the pan and continue to boil for a further 7–8 minutes until the potatoes are just tender.
3. Drain the pasta, beans and potatoes in a colander, then tip everything back into the pan and stir in the pesto sauce. Serve scattered with Parmesan shavings.
Use leftover cooked pasta, beans or potatoes: tip the pasta into a pan of boiling water and bring back to the boil for 30 seconds. Bring the beans or potatoes to room temperature, but there’s no need to re-boil them.
Preparation Time 5 minutes • Cooking Time 10 minutes • Serves 4 • Per Serving 688 calories, 39g fat (of which 19g saturates), 65g carbohydrate, 1.6g salt • Easy
350g (12oz) tagliatelle
150g (5oz) smoked bacon, chopped
1 tbsp olive oil
2 large egg yolks
150ml (¼ pint) double cream
50g (2oz) freshly grated Parmesan
2 tbsp freshly chopped parsley
1. Cook the pasta in a large pan of lightly salted boiling water according to the pack instructions. Drain.
2. Meanwhile, fry the bacon in the oil for 4–5 minutes. Add to the drained pasta and keep hot.
3. Put the egg yolks into a bowl, add the cream and whisk together. Add to the pasta with the Parmesan and parsley, toss well and serve.
Preparation Time 5 minutes • Cooking Time 12 minutes • Serves 4 • Per Serving 972 calories, 56g fat (of which 36g saturates), 97g carbohydrate, 1.1g salt • Easy
500g (1lb 2oz) tagliatelle
500ml (18fl oz) crème fraîche
280g jar roasted artichoke hearts, drained and each cut in half
80g pack Parma ham (6 slices), torn into strips
2 tbsp freshly chopped sage leaves, plus extra to garnish
salt and ground black pepper
40g (1½oz) Parmesan shavings to serve (see Cook’s Tips)
1. Cook the pasta in a large pan of lightly salted boiling water according to the pack instructions.
2. Drain the pasta well, leaving a ladleful of the cooking water in the pan, then put the pasta back into the pan.
3. Add the crème fraîche to the pan with the artichoke hearts, Parma ham and sage, then stir everything together. Season well.
4. Spoon the pasta into warmed bowls, sprinkle with the Parmesan shavings and garnish with sage. Serve immediately.
Preparation Time 5 minutes • Cooking Time 15 minutes • Serves 4 • Per Serving 481 calories, 14g fat (of which 2g saturates), 72g carbohydrate, 3g salt • Easy
75g (3oz) fresh breadcrumbs
300g (11oz) orecchiette or other shaped pasta
150g (5oz) kale, shredded
2 tbsp olive oil
1 red chilli, seeded and finely chopped (see Cook’s Tip)
100g jar anchovies, drained and chopped
25g (1oz) freshly grated Parmesan
1. Preheat the grill to medium and toast the breadcrumbs.
2. Cook the pasta in a large pan of lightly salted boiling water according to the pack instructions until al dente. Add the kale for the last 5–6 minutes of cooking time.
3. Heat 1 tbsp oil in a pan and fry the chilli and anchovies for 3–4 minutes.
4. Drain the pasta and kale, then tip back into the pan. Add the breadcrumbs, the anchovy mixture, the remaining oil and the Parmesan. Toss to mix, then serve.
Preparation Time 10 minutes • Cooking Time about 20 minutes • Serves 4 • Per Serving 650 calories, 24g fat (of which 6g saturates), 68g carbohydrate, 2.2g salt • Easy
1 tbsp olive oil
100g (3½oz) bacon lardons
450g (1lb) boneless, skinless chicken thighs, chopped
3 medium leeks, trimmed and chopped
300g (11oz) macaroni or other pasta shapes
350g carton ready-made cheese sauce
2 tsp Dijon mustard
2 tbsp freshly chopped flat-leafed parsley
25g (1oz) freshly grated Parmesan
1. Heat the oil in a large frying pan. Add the bacon and chicken and cook for 7–8 minutes. Add the leeks and continue cooking for 4–5 minutes.
2. Meanwhile, cook the pasta in a large pan of lightly salted boiling water according to the pack instructions. Drain well.
3. Preheat the grill. Add the cheese sauce to the pasta with the mustard, chicken mixture and parsley. Mix well, then tip into a 2.1 litre (3¾ pint) ovenproof dish and sprinkle with Parmesan. Grill for 4–5 minutes until golden.
Preparation Time 10 minutes • Cooking Time 20 minutes • Serves 4 • Per Serving 288 calories, 14g fat (of which 4g saturates), 7g carbohydrate, 0.2g salt • Easy
4 chicken breasts
juice of ½ lime
oil-water spray (see Cook’s Tip)
salt and ground black pepper
rocket leaves to serve
FOR THE SALSA
1 mango, peeled, stoned and diced
1 small fennel bulb, trimmed and diced
1 fresh chilli, seeded and finely diced (see Cook’s Tips)
1 tbsp balsamic vinegar
juice of ½ lime
2 tbsp freshly chopped flat-leafed parsley
2 tbsp freshly chopped mint
1. Put the chicken on a grill pan and season generously with salt and pepper. Sprinkle with the lime juice and spray with the oil-water blend. Grill for 8–10 minutes on each side until cooked through and the juices run clear when pierced with a skewer. Set aside.
2. Combine all the salsa ingredients in a bowl and season generously with salt and pepper. Spoon alongside the chicken and serve with rocket leaves.
Oil-water spray is far lower in calories than oil alone and, as it sprays on thinly and evenly, you’ll use less. Fill one-eighth of a travel-sized spray bottle with oil such as sunflower, light olive or vegetable (rapeseed), then top up with water. To use, shake well before spraying. Store in the fridge.
Preparation Time 5 minutes • Cooking Time 25 minutes • Serves 4 • Per Serving 446 calories, 24g fat (of which 14g saturates), 9g carbohydrate, 1.3g salt • Easy
4 large chicken breasts, with skin, about 150g (5oz) each
15g (½oz) butter
1 tbsp plain flour
75ml (2½fl oz) full-fat milk
175g (6oz) Gruyère cheese, grated
25g (1oz) fresh white breadcrumbs
1 tsp ready-made English mustard
2 fat garlic cloves, crushed
1 medium egg yolk
boiled new potatoes and green beans to serve
1. Preheat the oven to 200°C (180°C fan oven) mark 6. Put the chicken in a single layer into an ovenproof dish and roast for 20 minutes or until cooked through.
2. Meanwhile, melt the butter in a pan over a low heat, then add the flour and stir for 1 minute. Gradually add the milk and stir to make a smooth sauce.
3. Add the cheese, breadcrumbs, mustard and garlic to the sauce and cook for 1 minute. Cool briefly, then beat in the egg yolk. Preheat the grill to medium-high.
4. Discard the skin from the cooked chicken and beat any juices from the dish into the cheese mixture. Spread the paste evenly over each chicken breast, then grill for 2–3 minutes until golden. Serve with boiled new potatoes and green beans.
Preparation Time 5 minutes • Cooking Time 20 minutes • Serves 4 • Per Serving 314 calories, 21g fat (of which 5g saturates), 7g carbohydrate, 0.9g salt • Easy
4 skinless chicken breasts, about 125g (4oz) each
2 tbsp olive oil
2 shallots, finely sliced
3 unsmoked, rindless streaky bacon rashers, chopped
200g (7oz) frozen peas, thawed
2 tbsp sunblush tomato pesto
salt and ground black pepper
buttered new potatoes to serve
1. Heat a griddle. Season the chicken generously with salt and pepper, then brush with 1 tbsp oil and cook on the griddle, skin side down, for 8–10 minutes. Turn over and continue to cook on the other side for 8–10 minutes until cooked through and the juices run clear when the chicken is pierced with a sharp knife.
2. Meanwhile, heat the remaining oil in a frying pan and fry the shallots and bacon until the shallots are softened and the bacon is golden. Add the peas and cook for 2 minutes, then stir in the pesto.
3. Serve the peas and bacon with the chicken breasts and new potatoes.
Preparation Time 5 minutes • Cooking Time 20–25 minutes • Serves 4 • Per Serving 238 calories, 4g fat (of which 1g saturates), 20g carbohydrate, 1g salt • Easy
4 chicken thighs
1 red onion, sliced
400g can chopped tomatoes with herbs
400g can mixed beans, drained and rinsed
2 tsp balsamic vinegar
freshly chopped flat-leafed parsley to garnish
1. Heat a non-stick pan and fry the chicken thighs, skin side down, until golden. Turn over and fry for 5 minutes.
2. Add the onion and fry for 5 minutes. Add the tomatoes, mixed beans and vinegar, cover the pan and simmer for 10–12 minutes until piping hot. Garnish with parsley and serve immediately.
TRY SOMETHING DIFFERENT
Use flageolet beans or other canned beans instead of mixed beans, and garnish with fresh basil or oregano.
Preparation Time 15 minutes • Cooking Time 20 minutes • Serves 4 • Per Serving 339 calories, 22g fat (of which 4g saturates), 22g carbohydrate, 1.9g salt • Easy
300g (11oz) boneless, skinless chicken thighs
50g (2oz) fresh breadcrumbs
50g (2oz) plain flour
2 tsp dried chilli flakes
grated zest of 1 lime
1 medium egg, beaten
2 tbsp sunflower oil
salt and ground black pepper
lime wedges to serve
FOR THE DIP
6 tbsp natural yogurt
6 tbsp mayonnaise
¼ cucumber, halved lengthways, seeded and finely diced
25g (1oz) freshly chopped coriander
juice of 1 lime
1. Put all the dip ingredients into a bowl. Season to taste with salt and pepper and mix well, then chill.
2. Cut the chicken into strips. Put the breadcrumbs into a bowl with the flour, chilli flakes, lime zest and 1 tsp salt and mix well. Pour the egg on to a plate. Dip the chicken in egg, then coat in the breadcrumbs.
3. Heat the oil in a frying pan over a medium heat. Fry the chicken in batches for 7–10 minutes until golden and cooked through. Keep each batch warm while cooking the remainder. Transfer to a serving plate, sprinkle with a little salt, then serve with the dip and lime wedges.
For a lower-fat version, bake the goujons in the oven. Preheat the oven to 200°C (180°C fan oven) mark 6. Put the goujons on a lightly oiled baking sheet, brush each with a little oil and bake for 12–15 minutes until golden and cooked through.
Preparation Time 10 minutes • Cooking Time 20 minutes • Serves 4 • Per Serving 265 calories, 6g fat (of which 1g saturates), 41g carbohydrate, 2.1g salt • Vegetarian • Easy
3 tbsp olive oil
75g (3oz) wholemeal breadcrumbs
1 bunch of spring onions, finely chopped
1 orange pepper, seeded and chopped
1 small green chilli, seeded and finely chopped (see Cook’s Tips)
1 garlic clove, crushed
1 tsp ground turmeric (optional)
400g can mixed beans, drained and rinsed
3 tbsp mayonnaise
a small handful of fresh basil, chopped
salt and ground black pepper
TO SERVE
soured cream
freshly chopped coriander
lime wedges (optional)
1. Heat 2 tbsp oil in a non-stick frying pan over a medium heat and fry the breadcrumbs until golden and beginning to crisp. Remove and put to one side.
2. Add the remaining oil to the pan and fry the spring onions until soft and golden. Add the orange pepper, chilli, garlic and turmeric, if using. Cook, stirring, for 5 minutes.
3. Tip in the beans, mayonnaise, two-thirds of the fried breadcrumbs and the basil. Season with salt and pepper, mash roughly with a fork, then press the mixture down to flatten and sprinkle with the remaining breadcrumbs. Fry the bean cake over a medium heat for 4–5 minutes until the base is golden. Remove from the heat, cut into wedges and serve with soured cream, coriander and the lime wedges, if you like.
Preparation Time 5 minutes • Cooking Time 15 minutes • Serves 4 • Per Serving 564 calories, 31g fat (of which 14g saturates), 33g carbohydrate, 1.4g salt • Easy
50g (2oz) butter, softened
1 large red chilli, seeded and finely chopped (see Cook’s Tips)
1 garlic clove, crushed
25g (1oz) freshly grated Parmesan
1 tbsp finely chopped fresh basil
4 corn on the cob, each cut into three pieces
1 tbsp olive oil
4 sirloin steaks, about 150g (5oz) each
mixed green salad to serve
1. Put the butter into a bowl and beat with a wooden spoon. Add the chilli, garlic, Parmesan and basil and mix everything together. Cover and chill to firm up.
2. Meanwhile, bring a large pan of water to the boil. Add the corn, cover to bring back to the boil, then reduce the heat and simmer, half-covered, for about 10 minutes or until tender. Drain well.
3. Heat the oil in a large frying pan or griddle over a medium heat. Cook the steaks for 2–3 minutes on each side for medium-rare, or 3–4 minutes for medium.
4. Divide the corn and steaks among four warmed plates and top with the chilled butter. Serve immediately, with a mixed green salad.
Preparation Time 10 minutes • Cooking Time 8–12 minutes • Serves 4 • Per Serving 80 calories, 20g fat (of which 8g saturates), 2g carbohydrate, 0.3g salt • Easy
450g (1lb) lean minced beef
1 onion, very finely chopped
1 tbsp dried Herbes de Provence
2 tsp sun-dried tomato paste
1 medium egg, beaten
ground black pepper
Chilli Coleslaw to serve (see Cook’s Tip)
1. Put the minced beef, onion, herbs, tomato paste and beaten egg into a bowl and mix well. Season with pepper, then shape the mixture into four round burgers about 2cm (¾in) thick.
2. Preheat the grill or griddle pan. Cook the burgers for 4–6 minutes on each side and serve with Chilli Coleslaw.
Chilli Coleslaw
Put 3 peeled and finely shredded carrots into a large bowl. Add ½ finely shredded white cabbage, 1 seeded and finely sliced red pepper and ½ chopped cucumber. Mix ½ tsp harissa paste with 100g (3½oz) natural yogurt and 1 tbsp white wine vinegar. Add to the vegetables and toss well.
Preparation Time 5 minutes • Cooking Time 15 minutes • Serves 4 • Per Serving 440 calories, 15g fat (of which 5g saturates), 64g carbohydrate, 2.8g salt • Vegetarian • Easy
6 tbsp tomato pizza sauce
2 pizzeria-style pizza bases
100g (3½oz) soft goat’s cheese
1 red onion, finely sliced
100g (3½oz) sunblush tomatoes
100g (3½oz) pitted black olives
a handful of fresh basil, roughly torn
green salad to serve
1. Preheat the oven to 220°C (200°C fan oven) mark 7. Put a large baking sheet on the top shelf to heat up.
2. Spread a thin layer of the tomato sauce over each of the pizza bases, leaving a 2.5cm (1in) border around the edge. Top with dollops of goat’s cheese, then scatter the red onion, tomatoes and olives over it.
3. Slide one of the pizzas on to the hot baking sheet and bake for 15 minutes or until golden and crisp. Repeat with the second pizza base. Scatter the torn basil over each pizza and serve immediately with a green salad.
TRY SOMETHING DIFFERENT
Try marinated peppers, artichokes or chargrilled aubergines instead of the olives and sunblush tomatoes.
Preparation Time 10 minutes • Cooking Time 15–18 minutes • Serves 4 • Per Serving 508 calories, 19g fat (of which 11g saturates), 64g carbohydrate, 1.9g salt • Easy
a little plain flour to dust
290g pack pizza base mix
350g (12oz) fresh tomato and chilli pasta sauce
250g (9oz) buffalo mozzarella cheese, drained and roughly chopped
6 slices Parma ham, torn into strips
50g (2oz) rocket
a little extra virgin olive oil to drizzle
salt and ground black pepper
1. Preheat the oven to 200°C (180°C fan oven) mark 6. Lightly flour two large baking sheets. Mix up the pizza base according to the pack instructions. Divide the dough into two and knead each ball on a lightly floured surface for about 5 minutes, then roll them out to make two 23cm (9in) rounds. Put each on to a prepared baking sheet.
2. Divide the tomato sauce between the pizza bases and spread it over them, leaving a small border around the edge. Scatter on the mozzarella pieces, then scatter with ham. Season well with salt and pepper.
3. Cook the pizzas for 15–18 minutes until golden. Slide on to a wooden board, top with rocket leaves and drizzle with oil. Cut in half to serve.
If you’re short of time, buy two ready-made pizza bases.
Preparation Time 5 minutes • Cooking Time 12–15 minutes • Serves 4 • Per Serving 489 calories, 25g fat (of which 8g saturates), 29g carbohydrate, 2.1g salt • Easy
2 tbsp olive oil, plus extra to brush
1 onion, finely sliced
1 garlic clove, crushed
2 × 400g cans butter beans, drained and rinsed
200g (7oz) fresh spinach
4 small lamb chops
½ lemon, cut into wedges to serve
FOR THE DRESSING
3 tbsp low-fat natural yogurt
2 tbsp tahini (see Cook’s Tips)
1 tsp harissa paste
juice of ½ lemon
salt and ground black pepper
1. Heat 1 tbsp oil in a large pan. Add the onion and fry over a medium heat for 10 minutes or until soft and golden. Add the garlic and cook for 1 minute, then add the butter beans and spinach and cook for 1–2 minutes to warm through and wilt the spinach.
2. Meanwhile, brush the lamb chops with a little oil and fry in a separate pan for 3–4 minutes on each side.
3. To make the dressing, put the remaining oil into a bowl and add the yogurt, tahini, harissa, lemon juice and 2 tbsp cold water. Season well and mix together.
4. To serve, divide the butter bean mixture among four warmed plates. Top each with a lamb chop, add a dollop of dressing and serve with the lemon wedges.
TRY SOMETHING DIFFERENT
Use cannellini or flageolet beans instead of butter beans.
Preparation Time 10 minutes • Cooking Time 20 minutes • Serves 4 • Per Serving 835 calories, 45g fat (of which 19g saturates), 22g carbohydrate, 0.7g salt • Easy
2 tbsp Mint Sauce (see Cook’s Tips)
8 small lamb chops
3 medium potatoes, cut into 5mm (¼in) slices
2 tbsp Garlic-infused Olive Oil (see Cook’s Tips)
1 tbsp olive oil
salt and ground black pepper
steamed green beans to serve
1. Spread the mint sauce over the lamb chops and leave to marinate while you prepare the potatoes.
2. Boil the potatoes in a pan of lightly salted water for 2 minutes or until just starting to soften. Drain, tip back into the pan and season with salt and pepper, then add the garlic oil and toss to combine.
3. Meanwhile, heat the olive oil in a large frying pan and fry the chops for 4–5 minutes on each side until just cooked, adding a splash of boiling water to the pan to make a sauce. Remove the chops and sauce from the pan and keep warm.
4. Add the potatoes to the pan. Fry over a medium heat for 10–12 minutes until crisp and golden. Divide the potatoes, chops and sauce among four warmed plates and serve with green beans.
Mint Sauce
Finely chop 20g (¾oz) fresh mint and mix with 1 tbsp each olive oil and white wine vinegar.
Garlic-infused Olive Oil
Gently heat 2 tbsp olive oil with peeled sliced garlic for 5 minutes and use immediately. Do not store.
Preparation Time 5 minutes • Cooking Time 15 minutes • Serves 4 • Per Serving 346 calories, 12g fat (of which 4g saturates), 32g carbohydrate, 0.6g salt • Easy
700g (1½lb) new potatoes, scrubbed, halved if large
175g (6oz) runner beans, sliced
4 pork escalopes, about 150g (5oz) each
1 tbsp sunflower or olive oil
150ml (¼ pint) hot chicken stock
150ml (¼ pint) apple cider
2 tbsp wholegrain mustard
150g (5oz) Greek yogurt
4 fresh tarragon stems, leaves only
a squeeze of lemon juice
salt and ground black pepper
1. Cook the potatoes in a large pan of lightly salted boiling water for 10 minutes. Add the beans and cook for a further 5 minutes or until tender. Drain.
2. Meanwhile, season the escalopes with salt and pepper. Heat the oil in a large non-stick frying pan over a medium heat. Cook the pork for 3 minutes on each side or until browned. Remove from the pan and keep warm. Add the hot stock, cider and mustard to the pan and increase the heat to reduce the liquid by half.
3. Just before serving, reduce the heat and add the yogurt, tarragon leaves and lemon juice. Put the pork back into the pan to coat with the sauce and warm through. Serve with the potatoes and beans.
Preparation Time 10 minutes • Cooking Time 10 minutes • Serves 4 • Per Serving 452 calories, 17g fat (of which 6g saturates), 44g carbohydrate, 1.6g salt • Easy
2 sirloin steaks
3 tsp olive oil
4 large mushrooms, sliced
1 red onion, sliced
1 tbsp Dijon mustard
25g (1oz) butter
2 ciabattas, halved lengthways, then quartered, to make eight pieces
salt and ground black pepper
green salad to serve
1. Heat a griddle or large frying pan until very hot. Rub the steaks with 1 tsp oil, season with salt and pepper and fry for about 2 minutes on each side for rare, or 4 minutes each side for medium. Remove from the pan and leave to rest.
2. Heat the remaining oil in the pan. Add the mushrooms and red onion and fry, stirring, for 5 minutes or until softened. Stir in the Dijon mustard and butter and take off the heat.
3. Toast the ciabatta pieces on both sides. Thinly slice the steaks and divide among four pieces of ciabatta. Top with the mushrooms, onion and remaining ciabatta and serve with a green salad.
TRY SOMETHING DIFFERENT
Instead of ciabatta, serve the steak with tagliatelle or other pasta.
Preparation Time 5 minutes • Cooking Time 10 minutes • Serves 4 • Per Serving 510 calories, 19g fat (of which 5g saturates), 60g carbohydrate, 2.8g salt • Easy
250g (9oz) fine egg noodles
4 tbsp sesame oil, plus a little extra to brush
300g (11oz) beef fillet
4 tbsp chilli soy sauce
juice of 1 lime
2 red peppers, halved, seeded and cut into thin strips
200g (7oz) mangetouts, sliced
4 tbsp freshly chopped coriander
1. Put the noodles into a large bowl and cover with boiling water. Leave to soak for 4 minutes, then rinse under cold running water and set aside.
2. Meanwhile, brush a large frying pan or griddle with a little oil and heat until hot. Fry the beef for 3–4 minutes on each side, or 4–5 minutes if you like it well done. Remove the meat from the pan and keep warm.
3. Add the 4 tbsp oil to the pan with the chilli soy sauce, lime juice, red peppers, mangetouts and coriander and stir to mix. Add the noodles and use two large spoons to toss them over the heat to combine with the sauce and warm through.
4. Cut the beef into thin slices and serve on a bed of noodles.
Preparation Time 5 minutes • Cooking Time about 10 minutes • Serves 4 • Per Serving 138 calories, 4g fat (of which 1g saturates), 17g carbohydrate, 0.8g salt • Easy
75g (3oz) medium egg noodles
1 tsp groundnut oil
½ red chilli, seeded and finely chopped (see Cook’s Tips)
125g (4oz) pork stir-fry strips
1 head pak choi, roughly chopped
1 tbsp soy sauce
½ ripe mango, peeled, stoned and sliced
1. Cook the noodles in boiling water according to the pack instructions. Drain, then plunge them into cold water and put to one side.
2. Meanwhile, heat the oil in a wok or large frying pan until very hot. Add the chilli and pork and stir-fry for 3–4 minutes. Add the pak choi and soy sauce and cook for a further 2–3 minutes. Add the mango and toss to combine.
3. Drain the noodles and add them to the pan. Toss well and cook for 1–2 minutes until heated through. Serve immediately.
The smaller the chilli, the hotter it is.
Preparation Time 5 minutes, plus marinating • Cooking Time 10 minutes • Serves 4 • Per Serving 672 calories, 18g fat (of which 4g saturates), 97g carbohydrate, 0.7g salt • Easy
300g (11oz) turkey breast fillets, cut into thin strips
3 tbsp teriyaki marinade
3 tbsp clear honey
500g (1lb 2oz) medium egg noodles
about 1 tbsp sesame oil, plus extra for the noodles
300g (11oz) ready-prepared mixed stir-fry vegetables, such as carrots, broccoli, red cabbage, mangetouts, bean sprouts and purple spring onions
2 tbsp sesame seeds, lightly toasted in a dry wok or heavy-based pan
1. Put the turkey strips into a large bowl with the teriyaki marinade and honey and stir to coat. Cover and set aside for 5 minutes.
2. Cook the noodles in boiling water for about 4 minutes or according to the pack instructions. Drain well, then toss in a little oil.
3. Heat 1 tbsp oil in a wok or large frying pan and add the turkey, reserving the marinade. Stir-fry over a very high heat for 2–3 minutes until cooked through and beginning to brown. Add a drop more oil, if needed, then add the vegetables and reserved marinade. Continue to cook over a high heat, stirring, until the vegetables have started to soften and the sauce is warmed through.
4. Scatter with the sesame seeds and serve immediately with the noodles.
Preparation Time 10 minutes • Cooking Time 20 minutes • Serves 4 • Per Serving 150 calories, 5g fat (of which 1g saturates), 4g carbohydrate, 0.3g salt • Easy
2 tbsp tikka paste
150g (5oz) natural yogurt
juice of ½ lime
4 spring onions, chopped
350g (12oz) skinless chicken, cut into bite-size pieces
lime wedges and Mixed Salad (see Cook’s Tip) to serve
1. Preheat the grill. Put the tikka paste, yogurt, lime juice and spring onions into a large bowl. Add the chicken and toss well. Thread the chicken on to metal skewers.
2. Grill the chicken for 8–10 minutes on each side, turning and basting with the paste, until cooked through. Serve with lime wedges to squeeze over the kebabs, and Mixed Salad.
Mixed Salad
Put 75g (3oz) green salad leaves into a large bowl. Add ¼ chopped avocado, a handful of halved cherry tomatoes, ½ chopped cucumber and the juice of 1 lime. Season to taste with salt and pepper and mix together.
Preparation Time 10 minutes • Cooking Time about 20 minutes • Serves 4 • Per Serving 364 calories, 9g fat (of which 1g saturates), 41g carbohydrate, 2.9g salt • Easy
1 tbsp sunflower oil
350g (12oz) boneless, skinless chicken breasts, cut into strips
1 garlic clove, crushed
300–350g tub or jar curry sauce
400g can aduki beans, drained and rinsed
175g (6oz) ready-to-eat dried apricots
150g (5oz) natural bio yogurt, plus extra to serve
125g (4oz) baby spinach leaves
naan bread to serve
1. Heat the oil in a large pan over a medium heat and fry the chicken strips with the garlic until golden. Add the curry sauce, beans and apricots, then cover and simmer gently for 15 minutes or until the chicken is tender.
2. Over a low heat, stir in the yogurt, keeping the curry hot without boiling it, then stir in the spinach until it just begins to wilt. Add a spoonful of yogurt and serve with naan bread.
TRY SOMETHING DIFFERENT
Use pork escalopes, cut into thin strips, instead of chicken.
Preparation Time 10 minutes • Cooking Time 12 minutes • Serves 4 • Per Serving 316 calories, 3g fat (of which 1g saturates), 46g carbohydrate, 0.5g salt • Easy
1 tsp groundnut oil
300g (11oz) boneless, skinless chicken breasts, sliced
4 spring onions, chopped
200g (7oz) medium rice noodles
100g (3½oz) mangetouts
200g (7oz) purple sprouting broccoli, chopped
2–3 tbsp sweet chilli sauce
freshly chopped coriander and lime wedges (optional) to garnish
1. Heat the oil in a wok or large frying pan. Add the chicken and spring onions and stir-fry over a high heat for 5–6 minutes until the chicken is golden.
2. Meanwhile, soak the rice noodles in boiling water for 4 minutes or according to the pack instructions.
3. Add the mangetouts, broccoli and chilli sauce to the chicken. Continue to stir-fry for 4 minutes.
4. Drain the noodles, then add to the pan and toss everything together. Scatter the chopped coriander over the top and serve with lime wedges to squeeze over the stir-fry, if you like.
TRY SOMETHING DIFFERENT
Other vegetables are just as good in this dish: try pak choi, button mushrooms, carrots cut into matchsticks, or baby sweetcorn.
Preparation Time 10 minutes • Cooking Time 10 minutes • Serves 4 • Per Serving 451 calories, 11g fat (of which 2g saturates), 59g carbohydrate, 1.3g salt • Easy
250g (9oz) medium egg noodles
1 tbsp toasted sesame oil
2 boneless, skinless chicken breasts, about 125g (4oz) each, cut into thin strips
1 bunch of spring onions, thinly sliced diagonally
150g (5oz) mangetouts, thickly sliced diagonally
125g (4oz) bean sprouts
100g (3½oz) cooked ham, finely shredded
120g sachet chow mein sauce
salt and ground black pepper
light soy sauce to serve
1. Cook the noodles in boiling water for 4 minutes or according to the pack instructions. Drain, rinse thoroughly in cold water, drain again and set aside.
2. Meanwhile, heat a wok or large frying pan until hot, then add the oil. Add the chicken and stir-fry over a high heat for 3–4 minutes until browned all over. Add the spring onions and mangetouts and stir-fry for 2 minutes. Stir in the bean sprouts and ham and cook for a further 2 minutes.
3. Add the drained noodles, then pour the chow mein sauce into the pan and toss together to coat evenly. Stir-fry for 2 minutes or until piping hot. Season with salt and pepper and serve immediately with light soy sauce to drizzle over the chow mein.
