Red Lentil Soup with Low-fat Corn Bread
Harissa Chicken & Couscous Salad
Smoked Mackerel Superfood Salad
Grilled Avocado, Tomato & Mozzarella Salad
Chicken Tarragon Sweet Potatoes
Preparation time 10 minutes • Cooking time about 10 minutes, plus cooling • Serves 4 • Per Serving 327 calories, 15g fat (of which 3g saturates), 44g carbohydrates, 8g protein, 5g fibre, 0.1g salt
25g (1oz) hazelnuts, roughly chopped
125g (4oz) rolled oats
1 tbsp olive oil
125g (4oz) strawberries, sliced
250g (9oz) blueberries
200g (7oz) Greek yogurt
2 tbsp runny honey
1. Preheat the grill to medium. Put the hazelnuts into a bowl with the oats. Drizzle with the oil and mix well, then spread out on a baking sheet. Toast the oat mixture for 5–10 minutes until it starts to crisp up. Remove from the heat and leave to cool.
2. Put the strawberries into a large bowl with the blueberries and yogurt. Stir in the oats and hazelnuts, drizzle with the honey and divide among four dishes. Serve immediately.
TRY SOMETHING DIFFERENT
If you don’t have any strawberries or blueberries to hand, substitute with other fruits, such as raspberries.
Preparation time 5 minutes • Cooking time about 15 minutes • Serves 4 • Per Serving 364 calories, 9g fat (of which 2g saturates), 55g carbohydrates, 15g protein, 8g fibre, 2.1g salt
1 tbsp olive oil
2 garlic cloves, finely sliced
400g can borlotti or cannellini beans, drained and rinsed
400g can chickpeas, drained and rinsed
400g can chopped tomatoes
2 fresh rosemary sprigs
4 slices sourdough or Granary bread
25g (1oz) Parmesan
1. Heat the oil in a pan over a low heat, add the garlic and cook for 1 minute, stirring gently.
2. Add the beans and chickpeas to the pan with the tomatoes and bring to the boil. Strip the leaves from the rosemary, then chop finely and add to the pan. Reduce the heat and simmer for 8–10 minutes until thickened.
3. Meanwhile, toast the bread and put on to plates. Grate the Parmesan into the bean mixture, stir once, then spoon over the bread. Serve immediately.
HEALTHY TIP
This low-GI breakfast will give you energy through until lunchtime.
Preparation time 15 minutes • Cooking time about 35 minutes • Serves 6 • Per Serving 330 calories, 16g fat (of which 6g saturates), 26g carbohydrates, 20g protein, 2g fibre, 1.9g salt
butter, to grease
6 English muffins
1½–2 tbsp wholegrain mustard
6 streaky bacon rashers
12 raw cocktail sausages
600ml (1 pint) semi-skimmed milk
4 large eggs
2 tbsp chives, freshly chopped, plus extra to garnish
40g (1½oz) mature Cheddar cheese, grated
a large handful of cherry tomatoes
salt and freshly ground black pepper
1. Preheat oven to 200°C (180°C fan oven) mark 6. Grease an ovenproof rectangular dish roughly 22cm × 33cm (8.5in × 13in) and set aside.
2. Split the muffins in half horizontally and spread the cut sides with mustard. Next, cut the bacon rashers in half to make two shorter pieces. Arrange the muffins (cut side up) and bacon in the dish, then dot around the sausages.
3. In a large jug, mix together the milk, eggs, chives and some seasoning. Pour the mixture over the muffins, then scatter over the grated cheese and cherry tomatoes.
4. Bake for 30–35 minutes or until the sausages are golden and the liquid has set. Garnish with chives and serve immediately.
GOES WELL WITH...
baked beans
Preparation time 10 minutes • Cooking time about 15 minutes • Serves 4 • Per Serving 323 calories, 14g fat (of which 5g saturates), 19g carbohydrates, 30g protein, 13g fibre, 3g salt
1 tbsp oil
1 onion, chopped
750g (1lb 11oz) frozen peas
1 litre (1¾ pints) chicken stock
2 x 200g (7oz) unsmoked gammon steaks, trimmed of fat
1 tbsp freshly chopped chives, plus extra to garnish
4 tsp half-fat crème fraîche
salt and freshly ground black pepper
1. Heat the oil in a large pan and fry the onion for 10 minutes until softened but not coloured.
2. Stir in the peas and chicken stock and bring to the boil. Add the gammon steaks and simmer for 5 minutes until cooked through.
3. Lift out the gammon and set aside on a board. Blend the soup until completely smooth (do this in batches, if necessary). Meanwhile, shred the gammon into fine pieces, discarding any fat.
4. Return the soup to the pan, reheat, and add the shredded gammon and chives. Check the seasoning. Divide among four warmed soup bowls and serve garnished with the crème fraîche, extra chives and ground black pepper.
GOES WELL WITH...
crusty bread
Preparation time 15 minutes • Cooking time about 25 minutes • Serves 4 • Per Serving 331 calories, 8g fat (of which 2g saturates), 37g carbohydrates, 28g protein, 1g fibre, 2g salt
1 tbsp vegetable oil
400g (14oz) sirloin steak, excess fat trimmed
1.6 litres (2¾ pints) beef stock
1 star anise
4 whole cloves
1 cinnamon stick
1 tbsp each soy and fish sauce, plus extra to taste
150g (5oz) rice noodles
1 onion, very thinly sliced
225g (8oz) bean sprouts
1 red chilli, seeded and sliced into rings
a small handful each of fresh basil and coriander, chopped
salt and freshly ground black pepper
1. Heat the oil in a large frying pan over a high heat. Pat the steak dry with kitchen paper, season well and fry for 5–6 minutes, turning once, for medium meat (cook for shorter/longer if you prefer). Lift the steaks out of the frying pan and put to one side on a board.
2. Pour the stock into a separate large pan, add the spices and bring to the boil, then reduce the heat and simmer for 5 minutes. Add the soy sauce, fish sauce and noodles and cook for 5 minutes, then add the onion, bean sprouts and chilli. Take off the heat.
3. Slice the steak into thin strips. Divide the soup among four large bowls. Add a quarter of the beef strips to each bowl, sprinkle with the herbs and serve.
GOES WELL WITH...
lime wedges to squeeze over the soup
Preparation time 20 minutes • Cooking time about 2½ hours • Serves 6 • Per Serving 343 calories, 14g fat (of which 7g saturates), 22g carbohydrates, 33g protein, 4g fibre, 0.8g salt
700g (1½lb) silverside or lean chuck steak
25g (1oz) butter
225g (8oz) onions, chopped
1 small green pepper, seeded and chopped
4 tomatoes, skinned and quartered
150g (5oz) tomato purée
600ml (1 pint) rich beef stock
1 tbsp paprika
450g (1lb) potatoes
150ml (¼ pint) soured cream
salt and freshly ground black pepper
1. Remove any excess fat or gristle and cut the meat into small pieces. Season well with 2 tsp salt and ground black pepper to taste.
2. Melt the butter in a large pan, add the onions and green pepper and sauté until tender.
3. Add the meat pieces, tomatoes, tomato purée, stock and paprika. Stir well and bring to the boil, then reduce the heat, cover the pan and simmer for 2½ hours, stirring occasionally.
4. Half an hour before the end of cooking, peel and cut the potatoes into bite-size pieces, bring to the boil in lightly salted water, reduce the heat and simmer until cooked. Drain well and add to the soup.
5. Check the seasoning and stir in 2 tbsp soured cream. Ladle into warmed bowls and serve the remaining soured cream separately, for each person to spoon into their soup.
Preparation time 30 minutes • Cooking time about 30 minutes • Serves 4 • Per Serving (with 1 slice of cornbread) 359 calories, 4g fat (of which 1g saturates), 64g carbohydrates, 25g protein, 6g fibre, 0.5g salt
1 tsp extra virgin olive oil, plus extra to drizzle
1 onion, roughly chopped
2 celery sticks, roughly chopped
1 garlic clove, chopped
1 tsp chilli powder (or to taste)
250g (9oz) red lentils, washed
400g can chopped tomatoes
1.1 litres (2 pints) vegetable stock
FOR THE CORNBREAD
(cuts into 8 slices)
100g (3½oz) plain flour
100g (3½oz) quick-cook polenta
1 tbsp caster sugar
½ tsp bicarbonate of soda
1 medium egg
175g (6oz) low-fat natural yogurt
salt
1. Start by making the soup. Heat the oil in a large pan. Add the onion and celery and gently cook for 10 minutes until softened. Stir in the garlic and chilli powder and cook for 1 minute. Add the lentils, tomatoes and stock and bring to the boil, then reduce the heat and simmer gently for 15 minutes or until the lentils are tender.
2. Meanwhile, make the cornbread. Preheat the oven to 180°C (160°C fan oven) mark 4 and line a 450g (1lb) loaf tin with baking parchment. Measure the flour, polenta, sugar and soda into a large bowl. Add ½–¾ tsp salt (depending on taste) and whisk to combine.
3. In a separate jug, whisk together the egg and yogurt. Add to the dry ingredients and whisk until just combined. Scrape into the prepared tin, level the surface and bake for 20–25 minutes until golden and firm to the touch. Leave to rest in the tin for 10 minutes.
4. Blend the soup until smooth (do this in batches if necessary) and pour back into the pan. Check the seasoning (if the soup is too thick for your liking, add a little more water).
5. To serve, reheat the soup (if necessary), then ladle into warmed bowls and drizzle with a little extra oil. Serve with the warm sliced cornbread.
Preparation time 15 minutes • Cooking time about 25 minutes • Serves 4 • Per Serving 346 calories, 7g fat (of which 3g saturates), 28g carbohydrates, 44g protein, 0.4g fibre, 3g salt
1 tbsp rose harissa paste
4 skinless chicken breasts
1 litre (1¾ pints) chicken stock
200g (7oz) giant wholewheat couscous
½ courgette, finely chopped
100g (3½oz) cherry tomatoes, quartered
2 spring onions, finely sliced
40g (1½oz) feta, crumbled
a large handful of fresh coriander leaves, roughly chopped
salt and freshly ground black pepper
1. Preheat the oven to 200°C (180°C fan oven) mark 6. Rub the harissa paste over the chicken breasts and put them on a baking tray. Roast for 20–25 minutes until cooked through.
2. Meanwhile, bring the stock to the boil in a large pan. Add the couscous and simmer according to the pack instructions or until tender – about 8 minutes. Drain.
3. Transfer the couscous to a large platter, add the courgette, tomatoes, onions, feta, coriander and some seasoning and mix through.
4. Carefully slice the cooked chicken and lay on top of the couscous salad. Serve warm or at room temperature.
GOES WELL WITH...
a drizzle of tzatziki
Preparation time 15 minutes • Serves 4 • Per Serving 358 calories, 21g fat (of which 4g saturates), 22g carbohydrates, 21g protein, 7g fibre, 1g salt
1 red grapefruit
½–1 tbsp wholegrain mustard, to taste
1 tbsp rapeseed oil
175g (6oz) smoked mackerel, skinned and flaked
300g (11oz) raw tenderstem broccoli, thinly sliced lengthways
400g can lentils, drained and rinsed
100g (3½oz) pomegranate seeds
100g bag watercress
25g (1oz) pumpkin seeds
salt and freshly ground black pepper
1. Slice the top and bottom off the grapefruit and sit it on a board. Using a small serrated knife, cut away the peel and white pith. Hold the grapefruit over a small bowl and cut between the membranes to separate the segments. Squeeze the membranes into a separate small bowl to extract as much juice as possible (add any extra juice from the segment bowl).
2. Whisk the mustard, oil and plenty of seasoning into the juice bowl to make a dressing.
3. Put all the remaining ingredients into a large bowl and toss together. Drizzle the dressing over and add the grapefruit segments. Toss carefully together and serve.
Preparation time 20 minutes, plus standing • Cooking time about 10 minutes • Serves 4 • Per Serving 371 calories, 31g fat (of which 12g saturates), 9g carbohydrates, 15g protein, 5g fibre, 0.7g salt
1kg (2lb 2oz) mixed tomatoes
2 ripe avocados, but not overly soft
1 tbsp extra virgin olive oil
2 × 125g (4oz) balls buffalo mozzarella, drained
a punnet of cress or a large handful of Greek basil
balsamic vinegar to drizzle
salt and freshly ground black pepper
1. Start by preparing the tomatoes. To add interest to your salad, chop all the tomatoes differently – halve or quarter smaller ones, slice or roughly chop larger ones. Put all the tomatoes into a colander and sprinkle with ½ tsp salt, then toss together and leave in the sink for 20 minutes – this will help any excess, flavourless moisture drain out of the tomatoes.
2. Meanwhile, halve, stone and peel the avocados. Slice the flesh into 1cm (½in) thick slices. Preheat a griddle pan over a high heat. Brush the avocado slices with the oil and arrange neatly on the griddle. Leave in place until charred black lines appear on the underside of the slices, then flip over and repeat on the other side.
3. To serve, tip the tomatoes on to a large flat platter. Rip the mozzarella into bite-size pieces and dot among the tomatoes. Snip the cress over or sprinkle with basil. Season with ground black pepper and drizzle with some balsamic vinegar.
HEALTHY TIP
Tomatoes are full of vitamin C, which is a powerful antioxidant and antiviral nutrient crucial for a healthy immune system.
Preparation time 10 minutes • Cooking time 20 minutes • Serves 2 • Per Serving 382 calories, 27g fat (of which 8g saturates), 25g carbohydrates, 9g protein, 3g fibre, 2.5g salt
3 tbsp olive oil
2 tbsp lemon juice
150g (5oz) cooked pasta shapes, cooled
75g (3oz) feta, crumbled
3 tomatoes, roughly chopped
2 tbsp small pitted black olives
½ cucumber, roughly chopped
1 small red onion, finely sliced
salt and freshly ground black pepper
a handful of freshly chopped parsley
lemon zest to garnish
1. Mix the oil and lemon juice together in a salad bowl, then add the pasta, feta, tomatoes, olives, cucumber and onion. Season to taste with salt and ground black pepper, then stir to mix.
2. Sprinkle with parsley and lemon zest and serve.
Preparation time 15 minutes • Serves 4 • Per Serving 346 calories, 13g fat (of which 5g saturates), 40g carbohydrates, 9g protein, 9g fibre, 2.2g salt
½ tbsp red wine vinegar
2 tbsp extra virgin olive oil
½ red cabbage
2 courgettes
410g can cannellini beans, drained and rinsed
410g can butter beans, drained and rinsed
½ red onion, finely chopped
100g (3½oz) stale unsliced bread, torn into small chunks
125g ball low-fat mozzarella, torn into small pieces
a handful of fresh basil leaves, chopped
salt and freshly ground black pepper
1. Whisk together the vinegar, oil, plenty of seasoning and a splash of water in a small bowl to make a dressing.
2. Cut out and discard the tough core from the cabbage, then finely shred the leaves and put into a large serving bowl. Using a y-shaped peeler, peel the courgettes into ribbons and add to the cabbage bowl. Add the remaining ingredients and dressing. Toss well to combine and serve.
Preparation time 15 minutes • Cooking time about 30 minutes • Serves 4 • Per Serving 375 calories, 8g fat (of which 2g saturates), 41g carbohydrates, 36g protein, 5g fibre, 2g salt
1 tbsp olive oil
1 onion, finely sliced
3 skinless chicken breasts, cut into finger-sized strips
1 green pepper, seeded and diced
1–1½ tsp chipotle paste, to taste (see Cook’s Tip)
1 litre (1¾ pints) chicken stock
100g (3½oz) easy-cook rice, washed
410g can black-eyed beans, drained and rinsed
a large handful of fresh coriander, roughly chopped
salt and freshly ground black pepper
1. Heat the oil in a large pan and fry the onion gently for 10 minutes or until softened. Add the chicken and green pepper and continue to fry for 5 minutes. Stir in the chipotle paste, stock and rice.
2. Bring the mixture to the boil, then reduce the heat and simmer for 15 minutes or until the rice is tender. Stir in the beans and most of the coriander. Check the seasoning.
3. Divide the soup among four bowls, garnish with the remaining coriander and serve.
GOES WELL WITH...
a dollop of low-fat soured cream and low-fat guacamole (to stir through)
COOK’S TIP
The chipotle paste adds wonderful smokiness to this easy and filling stew. If you have trouble finding it, substitute with a seeded and finely chopped green chilli.
Preparation time 20 minutes • Cooking time about 20 minutes • Serves 4 • Per Serving 372 calories, 12g fat (of which 4g saturates), 42g carbohydrates, 27g protein, 2g fibre, 1.7g salt
200g (7oz) cooked skinless chicken breast, cut into bite-sized pieces
200g (7oz) frozen mixed vegetables
300g tin of tomato soup
175g (6oz) self-raising flour, plus extra to dust
½ tbsp baking powder
50g (2oz) mature Cheddar cheese, grated
75ml (3fl oz) semi-skimmed milk, plus extra to brush
1 medium egg, lightly beaten
½ tbsp vegetable oil
salt and freshly ground black pepper
1. Preheat the oven to 200ºC (180ºC fan) mark 6. In a medium bowl, stir together the cooked chicken, frozen vegetables, soup and some seasoning. Pour the mixture into a rough 1 litre (1¾ pint) shallow ovenproof dish and set aside.
2. Sift the flour, baking powder and a large pinch of salt into a large bowl. Stir in most of the cheese. Beat the milk, egg and oil together in a separate bowl.
3. Pour the milk mixture into the flour bowl and use a cutlery knife to bring it together until the dough forms clumps. Add a splash of milk if it looks too dry.
4. Tip the dough on to a lightly floured surface and pat it into a rough 9 x 15cm (3½ x 6in) rectangle. Cut the rectangle into eight equal squares, then arrange the scones on top of the chicken mixture. Brush each scone with a little milk, then sprinkle over the remaining cheese.
5. Cook in the oven for 20 minutes or until the scones are risen and golden, and the filling is bubbling and piping hot. Serve immediately.
Preparation time 15 minutes • Cooking time about 40 minutes • Serves 4 • Per Serving 363 calories, 7g fat (of which 2g saturates), 54g carbohydrates, 25g protein, 6g fibre, 1g salt
1 tbsp vegetable oil, plus extra for potatoes
4 large sweet potatoes
1 tbsp plain flour
250ml (8fl oz) semi-skimmed milk
½ tbsp wholegrain mustard
2 skinless cooked chicken breasts, sliced
1 fresh tarragon sprig, finely chopped, plus extra to garnish
50g (2oz) baby spinach leaves
salt and freshly ground black pepper
1. Preheat the oven to 220°C (200°C fan oven) mark 7. Rub a little oil over the sweet potatoes, then put them on a baking tray and cook for 35–40 minutes until cooked (a knife should go through a potato easily).
2. About 10 minutes before the end of the potato cooking time, make the chicken sauce. Heat the oil in a small pan over a medium heat, then stir in the flour and cook for 1 minute. Remove from the heat and gradually whisk in the milk until smooth. Put back on the heat and bring to the boil, whisking all the time. Reduce the heat and simmer the sauce for 3 minutes, then whisk in the mustard and add the chicken. Cook for 2–3 minutes until the chicken is piping hot, then stir in the tarragon and spinach. Check the seasoning.
3. Take the sweet potatoes out of the oven and split them lengthways. Pull the halves gently apart, divide the filling equally among the potatoes and serve.
GOES WELL WITH...
green vegetables or salad
Preparation time 20 minutes • Cooking time about 5 minutes • Serves 4 • Per Serving 365 calories, 13g fat (of which 3g saturates), 34g carbohydrates, 31g protein, 2g fibre, 0.7g salt
200g (7oz) 0% fat Greek yogurt
juice of 1 lemon
1 tsp wholegrain mustard
2 eating apples (skin on), cut into matchsticks
½ small red cabbage, finely shredded
a small handful of fresh parsley, chopped
75g (3oz) Rice Krispies
25g (1oz) plain flour
2 medium eggs, beaten
4 pork escalopes
2 tbsp sunflower oil
salt and freshly ground black pepper
1. Put the yogurt, lemon juice and mustard into a large serving bowl and mix together. Stir in the apple matchsticks, cabbage and parsley. Check the seasoning and put to one side.
2. Whiz the Rice Krispies in a food processor until finely crushed. Tip on to a lipped plate. Put the flour and eggs on two separate lipped plates.
3. Dip each escalope into the flour to coat, tapping off any excess, then dip into the beaten eggs, followed by the cereal crumbs. Finish by dipping each escalope once more into the eggs before coating with a final layer of cereal.
4. Heat the oil in a large non-stick frying pan over a medium heat. Add the escalopes and fry for 5 minutes, turning once, until golden and cooked through. Serve with the apple slaw.
GOES WELL WITH...
boiled new potatoes
Preparation time 20 minutes • Cooking time about 25 minutes • Serves 4 • Per Serving 306 calories, 8g fat (of which 2g saturates), 44g carbohydrates, 13g protein, 10g fibre, 2.3g salt
1 tsp vegetable oil
2 large pork sausages
1 red onion, finely sliced
1 fat garlic clove, crushed
150g (5oz) gnocchi
2 × 410g cans cannellini beans, drained and rinsed
400ml (14fl oz) chicken stock
a large handful of baby spinach leaves or fresh parsley
salt and freshly ground black pepper
1. Heat the oil in a large, deep frying pan and fry the sausages and onion until golden.
2. Stir in the garlic, gnocchi, cannellini beans, stock and plenty of seasoning. Bring to the boil, then reduce the heat and simmer for 10–15 minutes until the sausages are cooked through.
3. Lift the sausages out of the mixture and slice into 1cm (½in) thick slices. Return the slices to the pan and fold the spinach or parsley through. Check the seasoning and serve.
GOES WELL WITH...
crusty bread
HEALTHY TIP
You can still enjoy higher-fat ingredients, like sausages, but make them go further by bulking the dish up with healthier alternatives.
Preparation time 5 minutes • Cooking time 20 minutes • Serves 4 • Per Serving 392 calories, 11g fat (of which 2g saturates), 40g carbohydrates, 33g protein, 5g fibre, 2g salt
1 tbsp olive oil
1 onion, chopped
175g (6oz) bulgur wheat
450ml (¾ pint) vegetable stock
400g can pink salmon, drained and flaked
125g (4oz) spinach, roughly chopped
225g (8oz) frozen peas
zest and juice of 1 lemon
salt and freshly ground black pepper
1. Heat the oil in a large pan. Add the onion and cook until softened. Stir in the bulgur wheat to coat in the oil, then stir in the stock and bring to the boil. Cover the pan, reduce the heat and simmer for 10–15 minutes until the stock has been fully absorbed.
2. Stir in the salmon, spinach, peas and lemon juice and cook until the spinach has wilted and the salmon and peas are heated through. Season with salt and ground black pepper and sprinkle with lemon zest before serving.
Preparation time 15 minutes • Cooking time about 5 minutes • Serves 4 • Per Serving 303 calories, 10g fat (of which 2g saturates), 3.5g fibre, 32g carbohydrates, 23g protein, 0.7g salt
zest and juice of ½ lime
4 tbsp natural yogurt
1 tbsp freshly chopped chives
25g (1oz) dry polenta
1 tbsp cajun spice
375g (13oz) white fish fillets, such as plaice, cod or pollock, cut into finger-size strips
oil to brush
50g (2oz) rocket leaves
1 avocado, stoned and cut into strips
1 red pepper, seeded and cut into strips
4 flour tortillas
salt and freshly ground black pepper
1. In a bowl, mix together the lime zest and juice, yogurt, chives and some seasoning. Put to one side.
2. Preheat the grill to high. In a medium bowl, mix together the polenta, cajun spice and a little seasoning. Add the fish and coat in the polenta mixture. Brush a baking tray with some oil and arrange the coated fish on the tray. Grill the fish for 3–5 minutes until cooked through.
3. Divide the fish, rocket, avocado and pepper equally into four, putting the ingredients in one quarter of each tortilla. Drizzle over the yogurt dressing, then fold each tortilla into quarters to make a pocket. Serve immediately.
GOES WELL WITH...
green salad
Preparation time 20 minutes • Cooking time about 45 minutes • Serves 4 • Per Serving 317 calories, 5g fat (of which 1g saturates), 43g carbohydrates, 25g protein, 5g fibre, 3.7g salt
1 tbsp vegetable oil
1 medium onion, finely sliced
2 celery sticks, finely chopped
2 green peppers, seeded and roughly chopped
1–2 red chillies, to taste, seeded and finely chopped
3 thyme sprigs
2 garlic cloves, crushed
2 × 400g cans chopped tomatoes
200g (7oz) okra, roughly chopped
1 litre (1¾ pint) vegetable stock
150g (5oz) basmati rice, rinsed
300g (11oz) cooked, peeled king prawns
salt and freshly ground black pepper
a large handful of fresh flat-leafed parsley, roughly chopped, to garnish
1. Heat the oil in a large pan. Add the onion, celery and peppers and gently fry for 5 minutes until beginning to soften. Stir in the chillies, thyme, garlic, tomatoes, okra and stock. Bring to the boil, then reduce the heat and simmer for 20 minutes.
2. Stir in the rice, reduce the heat and simmer for 20 minutes, stirring occasionally, until the rice is cooked and the liquid has been absorbed. Stir in the prawns, heat through and check the seasoning. Discard the thyme sprigs, garnish with the parsley and serve.
Preparation time 10 minutes • Cooking time about 15 minutes • Serves 4 • Per Serving 334 calories, 8g fat (of which 2g saturates), 51g carbohydrates, 18g protein, 2g fibre, 3.5g salt
200g (7oz) medium egg noodles
1 tbsp vegetable oil
400g (14oz) frozen mixed vegetables
6 tbsp sweet chilli sauce
1 tbsp soy sauce
½ tbsp cornflour
100ml (3½fl oz) chicken or vegetable stock
170g canned crab, drained
a handful of coriander leaves, chopped
1. Bring a pan of water to the boil and cook the noodles according to the pack instructions. Drain well and put to one side.
2. Heat the oil in a large wok until smoking. Add the mixed vegetables and stir-fry for 5 minutes or until piping hot.
3. In a small bowl, stir together the sweet chilli sauce, soy, cornflour and stock. Add the sauce to the wok and bubble for 1 minute, then toss through the noodles, crab and coriander. Check the seasoning and serve immediately.
COOK’S TIP
If you don’t have canned crab, any canned fish or fresh or frozen seafood would work just as well.
Preparation time 15 minutes • Cooking time about 15 minutes • Serves 4 • Per Serving 392 calories, 5g fat (of which 1g saturates), 64g carbohydrates, 30g protein, 9g fibre, 4g salt
300g (11oz) wholewheat penne pasta
150g (5oz) frozen peas
½ tbsp oil
2 medium leeks, thinly sliced
1 garlic clove, crushed
300g (11oz) cooked peeled king prawns
zest and juice of 1 lemon
100g (3½oz) 2% fat Greek yogurt
salt and freshly ground black pepper
1. Bring a large pan of salted water to the boil and cook the pasta according to the pack instructions, adding the peas for the final 2 minutes of cooking.
2. Meanwhile, heat the oil in a large frying pan and gently cook the leeks for 10 minutes, then add the garlic and prawns and cook for 2 minutes or until the prawns are heated through. Stir in the lemon zest and Greek yogurt.
3. When the pasta and peas are cooked to your liking, reserve one cupful of the cooking water, then drain. Stir the pasta and peas into the leek mixture. Add enough of the reserved pasta water to make a smooth sauce. Season well, adding lemon juice to taste. Serve immediately.
HEALTHY TIP
Leeks are an excellent source of vitamin C, as well as iron and fibre.
Preparation time 10 minutes • Cooking time about 10 minutes • Serves 4 • Per Serving 393 calories, 9g fat (of which 4g saturates), 66g carbohydrates, 15g protein, 3g fibre, 0.3g salt
350g (12oz) dried spaghetti
1 tbsp olive oil
1 garlic clove, finely chopped
½–1 red chilli, to taste, seeded and finely chopped
2 medium courgettes, coarsely grated
finely grated zest and juice of 1 lemon
75g (3oz) soft, crumbly goat’s cheese
a small handful of fresh mint, finely shredded
salt and freshly ground black pepper
1. Cook the spaghetti in a large pan of boiling water according to the pack instructions.
2. Meanwhile, heat the oil in a large frying pan, add the garlic and chilli and fry for 30 seconds, then add the courgettes and fry for a further 1 minute. Put to one side.
3. When the pasta is cooked to your liking, reserve a cupful of the cooking water before draining. Add the drained pasta to the courgette pan together with the lemon zest and juice. Crumble in most of the goat’s cheese, then toss to combine, adding some of the reserved pasta water if the mixture seems dry.
4. Check the seasoning, then divide among four bowls. Sprinkle with the mint, the remaining goat’s cheese and plenty of pepper. Serve immediately.
HEALTHY TIP
Goat’s cheese is lower in fat and has fewer calories than cow’s milk cheese.
Preparation time 20 minutes, plus rising • Cooking time 25 minutes • Serves 4 • Per Serving 365 calories, 9g fat (of which 5g saturates), 59g carbohydrates, 15g protein, 3g fibre, 0.3g salt
300g (11oz) strong white bread flour, plus extra to dust
1 tsp fast-action dried yeast
1 tsp caster sugar
½ tsp extra virgin olive oil, plus extra to drizzle
1 small courgette, cut into ribbons with a peeler
½ red onion, finely sliced
125g (4oz) mozzarella ball, torn into pieces
1 red chilli, seeded and finely sliced
salt and freshly ground black pepper
a small handful of rocket to garnish
1. Put the flour, yeast, sugar and ½ tsp salt into a large bowl. Quickly mix in 250ml (9fl oz) warm water to make a soft, but not sticky dough (add more flour/water as needed). Knead on a floured worksurface for 5 minutes. Form into a ball, cover with a teatowel and leave for 15 minutes.
2. Preheat the oven to 220°C (200°C fan oven) mark 7 and put a large non-stick baking sheet in to heat up. Roll out the dough to a thin circle about 38cm (15in) in diameter – keep dusting the surface with flour as needed. Carefully transfer the pizza base to the preheated baking sheet and brush the base with oil. Cook for 10 minutes.
3. Take the sheet out of the oven and scatter the courgette, red onion, mozzarella and chilli over the base. Put back into the oven for 15 minutes. Season and garnish with rocket, drizzle over the extra oil and serve immediately.
FREEZE AHEAD
Prepare to the end of step 1, but don’t leave to rise. Transfer to an oiled freezer bag and freeze for up to a month. Defrost and complete the recipe to serve.
Preparation time 20 minutes • Cooking time about 25 minutes • Serves 4 • Per Serving 342 calories, 8g fat (of which 4g saturates), 61g carbohydrates, 9g protein, 1g fibre, 2g salt
200g (7oz) risotto rice, such as arborio or carnaroli
100g (3½oz) quinoa
1.1 litres (2 pints) vegetable stock
25g (1oz) butter
1 onion, finely chopped
250g pack chestnut mushrooms, sliced
4 fresh thyme sprigs, leaves picked
2 garlic cloves, crushed
a large handful of fresh rocket
salt and freshly ground black pepper
1. Put the rice and quinoa into a large pan. Add the stock and bring to the boil. Reduce the heat to a gentle simmer, then cook, stirring frequently, until tender and thickened – about 20 minutes.
2. Meanwhile, heat the butter in a separate large frying pan and gently cook the onion for 10 minutes or until soft. Increase the heat to high and add the mushrooms. Cook, stirring frequently, for 5 minutes or until tender and any moisture has evaporated. Add the thyme leaves, garlic and some seasoning and cook for 1 minute more. Take off the heat and put to one side.
3. When the rice mixture is ready, stir the mushroom mixture and most of the rocket through it. Check the seasoning and divide among four bowls. Garnish with the remaining rocket and serve immediately.
Preparation time 20 minutes • Cooking time about 20 minutes • Serves 4 • Per Serving 363 calories, 7g fat (of which 1g saturates), 69g carbohydrates, 5g protein, 1g fibre, 0.5g salt
1 tbsp extra virgin olive oil, plus extrato drizzle
300g (11oz) risotto rice
2 large pinches of saffron
150ml (¼ pint) white wine
200g (7oz) roasted red peppers, roughly chopped
50g (2oz) rocket
salt and freshly ground black pepper
1. Heat the oil in a large pan over a medium heat. Fry the rice and saffron for 1 minute, then add the white wine and leave to bubble until most of the liquid has been absorbed.
2. Measure 800ml (1¼ pint) of boiling water and add a ladleful to the rice pan and stir until the water has been fully absorbed. Continue this process until the rice is cooked, about 15–18 minutes.
3. Stir through the roasted red peppers and check the seasoning.
4. Serve immediately topped with rocket and a drizzle of extra virgin olive oil.
Preparation time about 10 minutes • Cooking time about 10 minutes • Serves 1 • Per Serving 314 calories, 8g fat (of which 1g saturates), 44g carbohydrates, 19g protein, 21g fibre, 3.3g salt
½ tbsp vegetable oil
1 shallot, sliced
1 garlic clove, crushed
1 tsp garam masala
¼–½ red chilli, seeded and finely chopped
2 tomatoes, roughly chopped
410g can butter beans, drained and rinsed
a handful of fresh coriander or spinach, chopped
salt and freshly ground black pepper
1. Heat the oil in a pan, add the shallot and gently cook for 5 minutes. Stir in the garlic, garam masala and chilli and cook for 1 minute, then add the tomatoes and 100ml (3½fl oz) water. Simmer for 3 minutes, occasionally squashing the tomatoes with a wooden spoon.
2. Stir in the butter beans and heat through. Stir through the coriander or spinach and check the seasoning. Serve immediately.
Preparation time 15 minutes • Cooking time about 25 minutes • Serves 4 • Per Serving 307 calories, 5g fat (of which 1g saturates), 48g carbohydrates, 21g protein, 16g fibre, 1.7g salt
1 tbsp vegetable oil
1 red onion, finely chopped
1 tsp each ground cumin, coriander and chilli powder
2 × 400g cans chopped tomatoes
1 vegetable stock cube, crumbled
2 × 400g cans lentils, drained and rinsed
400g can kidney beans, drained and rinsed
a handful of fresh coriander, chopped
boiled brown rice to serve
1. Heat the oil in a large pan, add the onion and fry for 10 minutes until soft. Add the ground spices and cook for a further minute. Stir in the tomatoes, stock cube and lentils and simmer for 10 minutes until thickened.
2. Add the kidney beans and heat through. Stir through most of the coriander and check the seasoning. Garnish with the remaining coriander and serve.
GOES WELL WITH...
brown rice or crisp flatbreads
Preparation time 15 minutes • Cooking time 35 minutes • Serves 6 • Per Serving 280 calories, 10g fat (of which 1g saturates), 34g carbohydrates, 10g protein, 7g fibre, 1.3g salt
3 tbsp olive oil
700g (1½lb) chestnut mushrooms, roughly chopped
1 large onion, finely chopped
2 tbsp plain flour
2 tbsp mild curry paste
150ml (¼ pint) dry white wine
400g can chopped tomatoes
2 tbsp sun-dried tomato paste
2 × 400g cans mixed beans, drained and rinsed
3 tbsp mango chutney
3 tbsp roughly chopped fresh coriander and mint
1. Heat the oil in a large pan over a low heat. Add the chopped mushrooms and onion and fry until the onion is soft and dark golden. Stir in the flour and mild curry paste and cook for 1–2 minutes.
2. Add the wine, tomatoes, sun-dried tomato paste and beans and bring to the boil, then reduce the heat and simmer gently for 30 minutes or until most of the liquid has reduced. Stir in the mango chutney and chopped herbs before serving.
Preparation time 10 minutes • Serves 4 • Per Serving 187 calories, 1g fat (of which 0g saturates), 47g carbohydrates, 2g protein, 6g fibre, 0.1g salt
2 oranges
1 mango, peeled, stoned and chopped
450g (1lb) peeled and diced fresh pineapple
200g (7oz) blueberries
½ Charentais melon, cubed
grated zest and juice of 1 lime
1. Using a sharp knife, peel the oranges, remove the pith and cut the flesh into segments. Put into a bowl.
2. Add the mango, pineapple, blueberries and melon to the bowl, then add the lime zest and juice. Gently mix together and serve immediately.
HEALTHY TIP
This dessert is packed with vitamins C and betacarotene. Fresh pineapple contains the enzyme bromelain, which aids digestion and is beneficial for inflammatory conditions such as sinusitis and rheumatoid arthritis.
TRY SOMETHING DIFFERENT
An easy way to get two brand new dishes is to:
• Use 2 peeled, seeded and chopped papayas instead of the pineapple.
• Mix the seeds of 2 passion fruit with the lime juice before adding to the salad.
Preparation time 10 minutes • Cooking time 1 hour, plus cooling and chilling • Serves 6 • Per Serving 323 calories, 17g fat (of which 10g saturates), 36g carbohydrates, 7g protein, 0.1g fibre, 0.2g salt
125g (4oz) short-grain pudding rice
1.1 litres (2 pints) full-fat milk
1 tsp vanilla extract
3–4 tbsp caster sugar
200ml (7fl oz) whipping cream
6 tbsp wild lingonberry sauce
1. Put the rice into a pan with 600ml (1 pint) cold water and bring to the boil, then reduce the heat and simmer until the liquid has evaporated. Add the milk and bring to the boil, then reduce the heat and simmer for 45 minutes or until the rice is very soft and creamy. Leave to cool.
2. Add the vanilla extract and sugar to the rice. Lightly whip the cream and fold through the pudding. Chill in the fridge for 1 hour.
3. Divide the rice mixture among six dishes and top with 1 tbsp lingonberry sauce.
COOK’S TIP
Although wild lingonberry sauce is used here, a spoonful of any fruit sauce or compote, such as strawberry or blueberry, will taste delicious.
Preparation time 20 minutes • Cooking time about 35 minutes • Cuts into 8 pieces • Per Serving 344 calories, 16g fat (of which 10g saturates), 45g carbohydrates, 4g protein, 0.9g fibre, 0.5g salt
plain flour to dust
500g pack puff pastry
8 tbsp apricot jam
4 Braeburn apples, cored and very thinly sliced
1. Preheat the oven to 200°C (180°C fan oven) mark 6. Lightly dust a worksurface with flour and roll out the pastry until it measures roughly 25.5 × 35.5cm (10 × 14in) and is 5mm (¼in) thick. Trim the edges to neaten. Put on to a large baking tray and thoroughly prick the pastry all over with a fork, leaving a 1cm (½in) border unpricked around the edge.
2. Spread half the jam over the pricked pastry, then arrange apple slices on top, overlapping them to make neat rows.
3. Bake the tart for 30–35 minutes until the pastry is golden and the apples have just started to take on colour. When the tart is 5 minutes away from the end of the cooking time, heat the remaining jam with 2 tsp water until just boiling, then carefully brush all over the apples straight after you take the tart out of the oven. Serve in slices, warm or at room temperature.
FREEZE AHEAD
Complete the recipe, then cool the finished glazed tart and cut into slices. Wrap each slice well in non-stick baking parchment and freeze for up to 1 month (wrapped slices can be stacked on top of each other). To serve, thaw at room temperature (about 1 hour) or arrange the frozen slices on a baking tray and warm through in a preheated 150°C (130°C fan oven) mark 2 oven for 15–20 minutes until thawed.
Preparation time 20 minutes • Cooking time about 1 hour, plus cooling • Cuts into 10 slices Per Serving 363 calories, 18g fat (of which 11g saturates), 50g carbohydrates, 3g protein, 1g fibre, 0.4g salt
125g (4oz) unsalted butter, softened, plus extra to grease
125g (4oz) light muscovado sugar
2 large eggs, lightly beaten
50g (2oz) smooth apple sauce
3 very ripe bananas, about 375g (13oz) peeled weight, mashed
1½ tsp mixed spice
150g (5oz) gluten-free plain flour blend
1 tsp gluten-free baking powder
a pinch of salt
FOR THE ICING
75g (3oz) unsalted butter, softened
100g (3½oz) icing sugar, sifted
50g (2oz) light muscovado sugar
½ tbsp milk (optional)
1. Preheat the oven to 180°C (160°C fan oven) mark 4. Grease the base and sides of a 900g (2lb) loaf tin and line with baking parchment.
2. Using a hand-held electric whisk, beat the butter and muscovado sugar in a large bowl until pale and creamy. Gradually whisk in the eggs, then the apple sauce. Stir in the bananas.
3. Sift the spice, flour, baking powder and salt into the bowl, then use a large metal spoon to fold in (the mixture may look a little curdled). Spoon the mixture into the prepared tin.
4. Bake for 50 minutes to 1 hour until risen and a skewer inserted into the centre comes out clean. Leave to cool in the tin for 10 minutes, then turn out on to a wire rack (leave the lining paper on) and leave to cool completely. When the cake is cold, remove the lining paper and put the cake on a serving plate.
5. To make the icing, whisk together the butter and both sugars until smooth. If needed, add a little milk to loosen. Spread over the top of the cooled cake. Serve in slices.
GOES WELL WITH...
dried banana chips (for decoration)
Preparation time 30 minutes • Cooking time about 35 minutes, plus cooling • Cuts into 10 slices Per Serving 359 calories, 17g fat (of which 2g saturates), 49g carbohydrates, 6g protein, 1g fibre, 0.5g salt
150ml (¼ pint) vegetable oil, plus extra to grease
250g (9oz) self-raising flour, plus extra to dust
50g (2oz) pistachios (shelled weight)
3 medium eggs
175g (6oz) caster sugar
1 tsp vanilla extract
½ tsp bicarbonate of soda
2 small courgettes, about 225g (8oz), coarsely grated
FOR THE ICING
125g (4oz) icing sugar, sifted
1 tbsp roughly chopped pistachios
1. Preheat the oven to 180°C (160°C fan oven) mark 4. Grease a 25.5cm (10in) kugelhopf or bundt tin. Lightly dust with flour and tap out the excess. Pulse the pistachios in a food processor until finely ground (or chop by hand), then put to one side.
2. Whisk the oil, eggs, sugar and vanilla extract together in a large bowl. Sift in the flour and bicarbonate of soda and stir to combine. Mix in the courgettes and pistachios. Tip into the prepared tin and level the surface.
3. Bake for 35 minutes or until golden and a skewer inserted into the centre comes out clean. Leave to cool in the tin for 5 minutes, then turn out on to a wire rack and leave to cool completely.
4. To make the icing, mix the icing sugar with enough water (1½–2 tbsp) to get a smooth, fairly thick icing. Slide the cake on to a cake stand or serving plate. Drizzle the icing over it, then scatter the chopped pistachios on top. Serve in slices.
TRY SOMETHING DIFFERENT
This cake can also be made in a deep 20.5cm (8in) round cake tin. Follow the recipe, baking the cake for about 55 minutes.
