SOUPS

CARROT AND CORIANDER SOUP (vegan)

Serves 4

Per serving: 140 calories, 0.9g fat

Prep 10 minutes

Cook 30 minutes

This flavoursome soup really benefits from being made the day before you eat it and stored in the fridge or freezer. Choose young, crisp carrots as these tend to be sweet and you may find they don’t need peeling.

Place the onion and garlic in a large non-stick pan sprayed with rapeseed oil and cook until soft.

Add the carrot, stock and ground coriander and bring to the boil. Reduce the heat and simmer for 20 minutes.

Allow to cool slightly, then pour into a blender or food processor and purée until smooth.

Return the soup to the pan to warm up, add the coriander and season to taste with the pepper.

If using a soup maker, add the fresh coriander when pulsing for the second time.

MIXED VEGETABLE SOUP (vegan)

Serves 4–6

Per serving: depends on vegetables used

Prep 10 minutes

Cook 30 minutes

This is a great soup to make when you have surplus vegetables that need using up. This soup freezes well too.

Place the onion in a large non-stick pan sprayed with rapeseed oil and cook until soft.

Add the vegetables and stock and bring to the boil. Reduce the heat and simmer for 20 minutes.

Allow to cool slightly, then pour into a blender or food processor and purée until smooth.

Add the coriander, season to taste with the pepper and whiz again. If it’s too thick, don’t worry, just add a little more water or stock when heating up to serve.

If using a soup maker, add the fresh coriander when pulsing for the second time.

SPICY BUTTERNUT SQUASH SOUP (vegan)

Serves 4

Per serving: 67 calories, 1.2% fat

Prep 20 minutes

Cook 30 minutes

A delicious soup that can be made in advance and freezes well.

Cut the squash in half lengthways. Remove the seeds with a spoon and discard. Using a sharp vegetable knife, peel away the thick skin and cut the flesh into chunks.

Preheat a large non-stick saucepan and spray with rapeseed oil.

Place the squash and the other vegetables in the hot pan and fry for 4 to 5 minutes until they soften and start to colour.

Add the curry powder and cook out for 1 minute, keeping the mixture moving to prevent it catching on the bottom of the pan. Gradually pour in the vegetable stock, stirring continuously, then bring to the boil.

Reduce the heat and simmer until the vegetables are tender.

Allow to cool slightly, then pour into a blender or food processor and purée until smooth.

Return the soup to the pan to warm up, adjusting the consistency with a little extra stock if needed. Taste and season with pepper.

If using a soup maker, in this recipe it is important to fry the vegetables first before placing in the soup maker to cook.

SWEET POTATO AND LEEK SOUP (vegan)

Serves 2

Per serving: 244 calories, 1% fat

Prep 10 minutes

Cook 40 minutes

Place the leek in a large non-stick pan sprayed with rapeseed oil and cook for 1 to 2 minutes until soft.

Add the potato, garlic and stock and bring to the boil.

Reduce the heat and simmer until the potato is soft.

Allow to cool slightly, then pour into a blender or food processor and purée until smooth.

Return the soup to the pan to warm up, add the milk and bring back up to near boiling. Sprinkle with chives and serve.

STIR-FRIES

CHICKEN AND PEPPER STIR-FRY

Serves 1

Per serving: 432 calories, 3.4g fat or 276 calories, 2.4g fat (excluding rice)

Prep 10 minutes

Cook 15 minutes

Cook the rice in boiling water with the vegetable stock cube according to the packet instructions. When cooked, drain well and keep hot.

Meanwhile, place the garlic, chicken and some pepper in a large non-stick pan sprayed with rapeseed oil and fry until almost cooked.

Add the red onion, peppers, celery and mushrooms and toss with the chicken. Do not overcook the vegetables.

Add the grated ginger with the honey, soy and chilli and garlic sauces and the fresh coriander, if using, and mix well.

Serve immediately, with soy sauce if required.

ASIAN SALMON STEAKS WITH STIR-FRIED VEG

Serves 2

Per serving: 414 calories, 4.8% fat

Prep 15 minutes

Cook 15 minutes

Preheat the oven to 200ºC/400ºF/gas 6.

Place the salmon steaks on a non-stick baking tray sprayed with rapeseed oil and season on both sides with the pepper.

In a small bowl, mix together the lemon zest, chilli and garlic sauce and chilli sauce and then drizzle it over the steaks.

Bake the steaks in the oven for 8 to 10 minutes until just cooked.

Meanwhile, heat a non-stick wok or frying pan sprayed with a little rapeseed oil and just before the salmon is cooked, stir-fry the bean sprouts and watercress until just wilted, then add the pineapple juice.

Transfer the wilted vegetables to two serving plates and top with the salmon steaks. Serve hot or cold.

CITRUS AND GINGER PAPPARDELLE STIR-FRY (vegan)

Serves 2

Per serving: 430 calories, 1.9g fat

Prep 10 minutes

Cook 15 minutes

This is an ideal way of using up packet ends of all types of pastas.

Cook the pasta in a pan of boiling water containing the vegetable stock cube, according to the packet instructions. Drain, return the pasta to the pan and pour the orange juice over.

Meanwhile, place the spring onion, garlic and pepper in a large non-stick pan sprayed with rapeseed oil and cook for 1 to 2 minutes.

Add the mangetout and ginger and continue to cook over a high heat for a further minute.

Pour in the pasta and juice, add the soy and lime juice and toss all the ingredients together. Season with black pepper if required.

Once the pasta is heated through, transfer to a warmed serving dish and serve immediately.

GINGER BEEF STIR-FRY

Serves 2

Per serving: 397 calories, 2% fat

Prep 20 minutes

Cook 15 minutes

for the marinade

Place the beef in a bowl. Mix together all the marinade ingredients and pour over the beef. Leave to marinate for 30 minutes.

Five minutes before you start stir-frying, cook the rice in boiling water with a vegetable stock cube according to the packet instructions. When cooked, drain well and keep hot.

Place the onion in a large non-stick pan sprayed with rapeseed oil and cook until soft. Add the pepper and celery and cook for 1 to 2 minutes, then add the beef and toss together until the beef is almost cooked. Finally, add the drained bean sprouts and heat through. For a stronger flavour add the marinade to the pan two minutes before serving.

Serve the stir-fry with the rice.

QUORN, PEPPER AND MUSHROOMS STIR-FRY (vegan)

Serves 2

Per serving: 400 calories, 0.7% fat

Prep 5 minutes

Cook 30 minutes

Cook the rice in boiling water with a vegetable stock cube according to the packet instructions. When cooked, drain well and keep hot.

Place the onion and Quorn strips in a large non-stick pan sprayed with rapeseed oil and cook until soft.

Add the celery, peppers and mushrooms along with the lime juice. Toss well, add the soy sauce and cook for 5 minutes.

Just before serving, add the bean sprouts and toss well. Serve with the rice.

STIR-FRIED VEGETABLES WITH GINGER AND SESAME SAUCE (vegan)

Serves 2

Per serving: 345 calories, 5.5g fat

Prep 10 minutes

Cook 15 minutes

for the sauce

Make the sauce by mixing all the ingredients together thoroughly.

Cook the rice in boiling water with a vegetable stock cube according to the packet instructions. When cooked, drain well and keep hot.

Meanwhile, heat the oil in a wok and quickly fry the onion until soft. Add the mangetout and cook for about 1 minute, stirring continuously to stop them from going brown. Add the red pepper and cook for a further minute.

Add the Chinese leaf and cook until tender, stirring from time to time.

Pour the sauce over the vegetables and bring the mixture back to the boil, then add the bean sprouts. Continue to toss the vegetables for a further 3 to 4 minutes over a low heat.

Serve the rice topped with the vegetable mixture.

Note: To make the ginger juice, use unpeeled fresh root ginger. Grate the ginger and squeeze out as much of the juice as possible.

BROCCOLI AND PEPPER STIR-FRY WITH NOODLES (vegan)

Serves 2

Per serving: 298 calories, 5.4g fat (excluding accompaniments)

Prep 10 minutes

Marinate 10 minutes

Cook 15 minutes

for the marinade

Combine all the marinade ingredients in a large bowl. Add the broccoli and pepper to the marinade and mix well. Leave for 10 minutes.

Meanwhile, place the noodles in a heatproof bowl and cover with boiling water. Allow them to stand for 5 minutes.

Heat a large non-stick pan or wok and spray with rapeseed oil. Remove the vegetables from the marinade, reserving the marinade. Stir-fry the marinated vegetables for 5 to 6 minutes until they start to soften. Add the bean sprouts and cook for a further 2 minutes.

Drain the noodles and place in a saucepan. Add the reserved marinade and bring to the boil, combining well.

Serve the vegetables and noodles immediately with a side salad.

STIR-FRIED MUSHROOMS AND PEPPERS (vegan)

Serves 2

Per serving: 46 calories, 0.7g fat

Prep 20 minutes

Cook 10 minutes

A colourful side dish suitable for meat or fish. For added flavour, add 1 or 2 crushed cloves of garlic to the pan during cooking.

Place the peppers and mushrooms in a bowl.

Pour the lemon zest and juice and the soy sauce over and toss well to coat the vegetables.

Heat a large non-stick wok or pan until hot. Add the vegetables and cook quickly over a high heat, tossing them so that they cook evenly.

Pile into a serving dish and sprinkle with chopped chives.

STEWS, CASSEROLES AND CHILLIES

CHICKPEA AND ROOT VEGETABLE STEW WITH COUSCOUS (vegan)

Serves 2

Per serving: 281 calories, 1.1% fat

Prep 10 minutes

Cook 40 minutes

You can turn this recipe into a chunky soup by adding extra vegetable stock.

Place the onion and garlic in a large non-stick pan sprayed with rapeseed oil and cook until soft, then add the vegetables and chickpeas.

Gradually stir in the stock, then add the chilli, basil and cumin.

Stir in the tomatoes and orange zest and allow to simmer. Simmer gently for 30 minutes, topping up with more water if required, until the vegetables are cooked and the sauce has thickened.

Meanwhile, prepare the couscous according to the packet instructions.

Just before serving, remove the orange zest from the chickpea stew.

Serve hot with couscous and sprinkle with parsley.

VEGETABLE CHILLI (vegan)

Serves 4

Per serving: 402 calories, 1.4g fat

Prep 10 minutes

Cook 1 hour

This is the simplest of recipes, ideal for entertaining and ideal for freezing.

Place all the ingredients except the rice and stock cube in a saucepan and cover with a lid. Simmer for 50 minutes over a low heat, stirring occasionally.

Cook the rice in boiling water with a vegetable stock cube according to the packet instructions. When cooked, drain well and keep hot.

After 50 minutes, remove the lid and continue to cook until the liquid is reduced and the mixture is of a thick consistency.

Serve the chilli with the rice.

SPICY CHICKPEA CASSEROLE (vegan)

Serves 2

Per serving: 320 calories, 7.6g fat

Prep 25 minutes

Cook 40 minutes

Place the leek, courgette and celery in a large non-stick pan sprayed with rapeseed oil and cook for 2 to 3 minutes until lightly coloured.

Add the spices, garlic and oregano and continue to cook for 1 minute. Add the chickpeas to the pan.

Add the stock, bring the mixture to a gentle simmer and cook for 30 minutes.

Stir the cornflour in a small bowl or jug with a little cold water and mix to a smooth paste.

Stir the slaked cornflour into the casserole and simmer gently for another 5 minutes.

Garnish with the orange zest and courgette strips.

CHILLI CON CARNE (vegetarian option)

Serves 6

Per serving: 246 calories, 2.5% fat

Prep 10 minutes

Cook 40 minutes

Make in advance and freeze.

Place the onion and garlic in a large non-stick pan sprayed with rapeseed oil and cook until soft. Add the mince and thyme and continue cooking to brown the mince.

Sprinkle the stock cube over the mince, then add the red pepper, chilli, tomatoes, kidney beans, tomato passata and tomato purée. Simmer gently for 25 minutes until the sauce has thickened and the beef is tender. Add freshly ground black pepper to taste.

BEEF AND ALE STEW

Serves 2

Per serving: 256 calories, 8.7g fat

Prep 10 minutes

Cook 1 hour 15 minutes

Place the onion and garlic in a large non-stick pan sprayed with rapeseed oil and cook until they start to brown.

Add the beef, season with black pepper and continue cooking to seal the meat.

Add the celery, tomatoes and beer or stout and bring to the boil. Stir in the beef stock and gravy granules, add the mushrooms and herbs, then cover and simmer gently for 1 hour until the meat is tender.

When the meat is tender, adjust the consistency of the sauce by adding more gravy granules or water and serve straight away with unlimited green vegetables.

CHILLI BEANS (vegan)

Serves 4

Per serving: 163 calories, 2.7g fat (excluding accompaniments)

Prep 10 minutes

Cook 25 minutes

This is a wholesome, hearty meal, which is full of flavour and goodness and could not be easier to make. It will keep for up to 5 days in the fridge and can be used as a soup for lunch or as a dinner.

Place the onion and chilli in a large non-stick pan sprayed with rapeseed oil and cook for 3 to 4 minutes.

Transfer to a saucepan and add the remaining ingredients. Simmer gently for 20 minutes.

Season to taste with pepper and serve.

CURRIES

CHICKEN KORMA

Serves 2

Per serving: 233 calories, 1.5% fat (excluding accompaniments)

Prep 10 minutes

Cook 20 minutes

Place the onion in a large non-stick pan sprayed with rapeseed oil and cook until soft. Add the garlic and the chicken and cook for 2 to 3 minutes until the chicken changes colour.

Sprinkle the curry powder and flour over the chicken. Toss the chicken so that it is completely covered, then add the cinnamon and cook for 1 minute.

Gradually add the stock, stirring well, and season to taste with the pepper. Simmer gently for 10 minutes until the sauce thickens.

Remove the pan from the heat, stir in the yoghurt and coriander and serve immediately with salad (no rice).

ROAST VEGETABLE AND LENTIL DHAL (vegan)

Serves 2

Per serving: 220 calories, 1.8g fat

Prep 25 minutes

Cook 40 minutes

Preheat the oven to 200ºC/400ºF/gas 6.

Place the prepared vegetables into a roasting tin, season well with black pepper and bake at the top of the oven for 25 to 30 minutes until lightly roasted.

Meanwhile, in a large saucepan bring to the boil the lentils, tomatoes, stock, garlic, thyme and spices.

Simmer for 15 to 20 minutes to soften the lentils and allow them to absorb the liquid.

Add the roasted vegetables and simmer for 10 minutes more to allow the flavours to combine.

Just before serving, sprinkle with fresh mint.

ROASTED VEGETABLE CURRY (vegan)

Serves 2

Per serving: 353 calories, 5.6g fat

Prep 15 minutes

Cook 45 minutes

This curry is so easy to make because you simply roast the vegetables first, then add to the sauce. Try with any combination of vegetables. For a creamy curry, stir in 2 tablespoons of virtually fat-free fromage frais (or plant-based alternative) just before serving.

Preheat the oven to 200ºC/400ºF/gas 6.

Place all the vegetables in a roasting tin and season well with freshly ground black pepper. Dot with crushed garlic and sprinkle the curry powder over.

Drizzle with the soy sauce and place in the top of the oven. Roast for 20 to 25 minutes until the vegetables start to soften.

In a large saucepan, heat the passata with the cardamom and add the cooked vegetables. Simmer over a low heat for 15 minutes to allow the sauce to thicken.

Cook the rice in boiling water with a vegetable stock cube according to the packet instructions. When cooked, drain well and keep hot.

Check the seasoning of the curry, add the fresh coriander and serve with the rice.

SWEET POTATO, GREEN BEANS AND CAULIFLOWER CURRY (vegan)

Serves 2

Per serving: 436 calories, 2.6g fat (excluding accompaniments)

Prep 15 minutes

Cook 30 minutes

Cook the rice in boiling water with a vegetable stock cube according to the packet instructions. When cooked, drain well and keep hot.

Place the onion, garlic, chilli and ginger in a large non-stick pan sprayed with rapeseed oil, cover with a lid and fry for 5 minutes over a gentle heat. Add a little of the vegetable stock if the pan becomes too dry.

When the onion is soft, add 50ml of the stock, sprinkle the spices into the pan and cook for a further minute, stirring continuously. Add the sweet potato, beans, cauliflower and red pepper to the pan and cook over a moderate heat for 2 to 3 minutes, stirring continuously. Pour in the remaining vegetable stock and the passata. Cover the pan and cook gently for 10 minutes.

Slice the banana and add to the pan. Cook for a further 10 minutes or until the vegetables are tender.

Serve with the rice and raita made from low-fat natural yoghurt mixed with chopped cucumber and a little fresh mint.

QUORN THAI RED CURRY (vegan)

Serves 2

Per serving: 308 calories, 2.4g fat

Prep 10 minutes

Cook 20 minutes

Cook the rice in boiling water with a vegetable stock cube according to the packet instructions. When cooked, drain well and keep hot.

Place the onion and garlic in a large non-stick pan sprayed with rapeseed oil and cook until soft. Add the Quorn pieces and season well with black pepper. Stir in the ground coriander and lemongrass.

Add the red pepper, passata, chilli and lime leaf, if using, and bring to a simmer. Reduce the heat and allow to simmer for 10 minutes until the sauce has reduced slightly.

Add the chopped fresh coriander to the curry and serve with the rice.

PIES

COTTAGE PIE (vegetarian option)

Serves 2

Per serving: 400 calories, 2.8% fat (excluding accompaniments)

Prep 5 minutes

Cook 40 minutes

Cook the potatoes in a pan of boiling water containing the vegetable stock cube until tender. Drain, reserving the cooking water for the gravy later.

Meanwhile, preheat a non-stick wok or frying pan. Add the onion and mince and dry-fry until it changes colour. Add the carrot and mix in well, then turn off the heat.

Preheat the oven to 200ºC/400ºF/gas 6.

Start to make the gravy by mixing the gravy granules with a little cold water in a jug.

Heat 300ml of the reserved potato cooking water and the crumbled beef stock cube in a pan and stir well. When hot, slowly add the mixed gravy granules, stirring continuously to prevent it from going lumpy. When boiling, add some gravy into the mince mixture, then pour into a small/medium-sized pie dish, reserving some gravy for serving later.

Mash the potatoes, adding a little milk from your allowance and some pepper until smooth.

Carefully pile the mashed potato on top of the mince, making sure the potato is sealed to the edges to prevent the gravy bubbling out during cooking.

Place the cottage pie on a baking tray in the oven and cook for 20 minutes.

Serve with unlimited vegetables and the remaining gravy.

HORSERADISH FISH PIE

Serves 2

Per serving: 130 calories, 1.1% fat (excluding accompaniments)

Prep 20 minutes

Cook 45 minutes

Preheat the oven to 200ºC/400ºF/gas 6.

Cook the floury and sweet potatoes in a pan of boiling water with the vegetable stock cube, then drain and mash, adding a little cold milk and the chopped parsley.

Meanwhile, cut the fish into bite-sized pieces and place in the bottom of a small/medium ovenproof dish.

Mix the cornflour with a little cold milk to a paste, then heat the remaining milk in a saucepan. When hot, whisk in the cornflour paste to thicken the sauce. Stir in the stock powder, horseradish and mustard and season with black pepper. Pour this over the fish and level the top with the back of a spoon. Cover with the mashed potatoes and lightly spray with rapeseed oil spray.

Place on a baking tray and bake in the oven for 20 to 25 minutes until golden brown. Serve hot with unlimited vegetables.

PASTA

RICH MUSHROOM TAGLIATELLE (vegetarian)

Serves 1

Per serving: 390 calories, 1% fat

Prep 5 minutes

Cook 25 minutes

Cook the pasta in a pan of boiling water according to the packet instructions.

Place the garlic, chia seeds and mushrooms in a large non-stick pan sprayed with rapeseed oil and cook until the mushrooms start to soften.

Add the white wine, mushroom ketchup and the miso paste to the frying pan and stir to combine, then reduce the heat to a gentle simmer. If the liquid reduces so that it’s dry, add a little of the pasta water – 1 tablespoon at a time – so that you have a light sauce.

Once the pasta is cooked, remove from the heat and drain carefully.

Transfer the pasta to a warmed plate or bowl and top with the mushroom mixture. Garnish with a few fresh herbs such as chopped chives and serve immediately.

ROAST VEGETABLE AND CHICKPEA PASTA (vegetarian)

Serves 2

Per serving: 342 calories, 5g fat

Prep 5 minutes

Cook 30 minutes

Preheat the oven to 200ºC/400ºF/gas 6.

Place the onion, garlic, courgette, leek, red pepper and chickpeas into an ovenproof dish. Pour over the soy sauce and season with freshly ground black pepper.

Bake in the oven for 20 minutes until slightly charred.

Meanwhile, cook the pasta in a pan of boiling water containing the vegetable stock cube, according to the packet instructions. Drain and keep warm.

Remove the vegetable mixture from the oven and spoon into a saucepan along with the chopped tomatoes. Mix well. Bring to a gentle simmer and add the pesto.

Serve the pasta with the sauce on top.

SARDINE AND TOMATO TAGLIATELLE

Serves 2

Per serving: 260 calories, 4.5g fat

Prep 5 minutes

Cook 20 minutes

This sardine and tomato sauce can be frozen.

Cook the pasta in a pan of boiling water containing the vegetable stock cube, according to the packet instructions.

Place the leek and garlic in a large non-stick pan sprayed with rapeseed oil and cook until soft. Stir in the sardines, chopped tomatoes and stock powder and simmer to allow the tomatoes to reduce, seasoning with black pepper. Add the chopped basil and reduce the heat.

Drain the pasta and transfer to serving bowls. Remove the sauce from the heat, spoon the sauce on top and garnish with cherry tomatoes and the remaining fresh basil.

SPAGHETTI BOLOGNESE (vegetarian option)

Serves 4

Per serving: 398 calories, 8.9g fat

Prep 15 minutes

Cook 40 minutes

Dry-fry the minced beef in a non-stick pan until it starts to change colour. Add the garlic and onion and continue cooking for a further 2 to 3 minutes, stirring well.

Add the carrot and crumble the stock cube over the top. Add the chopped tomatoes, tomato purée and mixed herbs and mix well to allow the stock cube to dissolve. Reduce the heat to a gentle simmer, season, cover with a lid and continue to cook for 30 minutes until the sauce thickens.

Cook the pasta in a pan of boiling water containing the vegetable stock cube, according to the packet instructions. Drain.

Just before serving, add the chopped fresh basil, if using, to the sauce.

Arrange the spaghetti on warmed serving plates and pour the sauce on top.

Note: Bolognese sauce can be frozen.

TOMATO, BASIL AND LEMON PENNE (vegan)

Serves 2

Per serving: 266 calories, 3.9g fat

Prep 10 minutes

Cook 20 minutes

Cook the pasta in a pan of boiling water containing the vegetable stock cube, according to the packet instructions.

Place the onion in a large non-stick pan sprayed with rapeseed oil and cook until soft. Add the garlic and red pepper and cook for a further 2 to 3 minutes.

Add the tomatoes, chilli and lemon zest, bring the sauce to a gentle simmer and continue to cook for a further 10 minutes. Season with the pepper.

Drain the pasta and pour into a serving dish. Spoon the sauce over and sprinkle with the basil leaves. Serve with segments of fresh lemon.

Note: The sauce can be frozen.

SIDES

DRY-ROASTED SWEET POTATOES (vegan)

Serves 1

Per serving: 85 calories, 1g fat

Prep 5 minutes

Cook 50 minutes

Sweet potatoes are more nutritious than normal floury potatoes and taste delicious dry-roasted.

Preheat the oven to 180ºC/350ºF/gas 4.

Peel the sweet potato and chop in half, or into quarters if larger.

Place the potato in a pan of water with the vegetable stock cube and bring to the boil. Cook for 5 minutes, then remove with a slotted spoon and place on a non-stick baking tray.

Cook at the top of the oven for 45 minutes or until tender.

Note: You can dry-roast parsnips in exactly the same way. Just top and tail and peel each parsnip, cutting off the narrow end to 3cm and leave that piece whole. Chop the top half into halves or quarters depending on the size.

HOME-MADE COLESLAW (vegetarian)

Serves 2

Per serving: 70 calories, 2.1g fat

Prep 10 minutes

Put the carrot, onion and cabbage in a bowl, mix well with the low-fat mayonnaise or salad cream and season with pepper.

Note: This will last for 3 days in a fridge if kept in an airtight container.

SMOKED MACKEREL PÂTÉ

Serves 6

Per serving: 165 calories, 19.5% fat (excluding accompaniments)

Prep 10 minutes

The pâté makes a great filling for jacket potatoes.

Using a fork, break the fish away from the skin and place into a bowl. Add the horseradish sauce, mustard and yoghurt, mix well and season with plenty of pepper.

Press the mixture into six ramekins or small serving pots and chill until required.

Serve with rye crispbread.

Note: Once made, this pâté will keep for up to 5 days in the fridge. It is also suitable for freezing, providing the mackerel has not previously been frozen.

OTHERS

BLACKEYE BEANS WITH GINGER AND SOY (vegan)

Serves 2

Per serving: 373 calories, 3.8g fat

Prep 20 minutes

Cook 45 minutes

Fresh ginger and soy sauce add a slightly Asian theme to this dish. As a variation, try serving it with rice mixed with fresh bean sprouts.

Place the blackeye beans in plenty of water in a saucepan with a vegetable stock cube. Cover, bring to the boil and simmer for 30 to 35 minutes. Drain well.

Cook the rice in boiling water with a vegetable stock cube according to the packet instructions. When cooked, drain well and keep hot.

Meanwhile, in a separate pan gently heat the vegetables, chestnuts, chilli, ginger and garlic in a little of the vegetable stock.

Mix the soy sauce and cornflour with a little vegetable stock, add the remainder of the stock and stir into the vegetables, stirring continuously.

Add the drained beans and simmer for a further 8 to 10 minutes. Season to taste with the pepper and serve with the rice.

AUBERGINE TAGINE WITH COUSCOUS (vegan)

Serves 2

Per serving: 255 calories, 0.5% fat

Prep 10 minutes

Cook 30 minutes

Cook this dish slowly over a low heat for maximum flavour.

Place the onion and garlic in a large non-stick pan sprayed with rapeseed oil and cook until soft.

Add the aubergine and tagine paste and continue to cook to brown the aubergine.

Add the tomatoes, orange juice, stock powder and pepper. Cover with a lid and simmer gently for 25 minutes, adding more stock if required.

Meanwhile, prepare the couscous according to the packet instructions.

Serve the tagine with the couscous and garnished with mint.

BEEF AND QUORN BURGERS

Serves 4

Per serving: 182 calories, 4.6% fat (excluding accompaniments)

Prep 10 minutes

Chill 10 minutes

Cook 25 minutes

Choose mustard or horseradish to flavour these simple burgers.

Combine all the ingredients together in a bowl and season with black pepper.

Divide the mixture into four portions and then, using your hands, mould each portion into a ball. Place them on a board and use a palette knife to shape each ball into a flat round shape. Chill for 10 minutes.

Preheat a non-stick pan then, when the burgers are chilled, dry-fry them for about 10 minutes, or until cooked as you like, turning halfway through.

Serve with new potatoes, in their skins, and 1 grilled tomato per person, plus unlimited additional vegetables.

Note: These can be frozen if the minced beef is fresh and has not been previously frozen.

BAKED AUBERGINE WITH CHICKPEAS, BULGUR AND FETA-STYLE CHEESE (vegan)

Serves 2

Per serving: 403 calories, 2.2% fat

Prep 10 minutes

Cook 1 hour

Preheat the oven to 190ºC/375ºF/gas 5.

Place a cut along the length of each aubergine, about a quarter of the way through. Lay the aubergines, cut side down, on a lined baking tray and roast in the oven for about 45 minutes until the flesh is tender.

In the meantime, place the bulgur wheat into a bowl and cover with boiling water. Set aside for 25 to 35 minutes until the grains have softened and the liquid absorbed.

Peel the onion, cutting a few slices for garnish, then dice the remainder.

Ten minutes before the aubergines are due to come out of the oven, heat a non-stick frying pan and spray with rapeseed oil. Put the diced onion and garlic in the pan and cook gently for 5 to 7 minutes until softened.

Add the drained chickpeas and kidney beans, plus the cinnamon and chilli powder to the pan and cook for a further 2 to 3 minutes.

Drain any excess water away from the bulgur wheat and add the grains to the frying pan. Stir gently to heat through and season with a little salt and freshly ground black pepper. Remove from the heat.

Remove the aubergines from the oven. Using two forks, gently push the flesh to the sides to make room for the filling. Carefully divide the chickpea and bulgur filling between the two aubergines. Crumble over the feta-style cheese. Top with the reserved sliced onion and chopped fresh mint. Serve immediately.

LENTIL AND ROAST VEGETABLE LOAF (vegetarian)

Serves 4

Per serving: 258 calories, 4.8g fat

Prep 25 minutes

Cook 1 hour 10 minutes

A vegan meatloaf that is delicious served with green vegetables or a side salad.

Preheat the oven to 200ºC/400ºF/gas 6.

Place the prepared vegetables into a roasting tin, season well with black pepper and bake at the top of the oven for 25 to 30 minutes until lightly roasted.

Meanwhile, in a saucepan bring to the boil the lentils, tomatoes, stock, garlic and thyme. Simmer for 15 minutes to soften the lentils and allow them to absorb the liquid.

Mix the lentil mixture with the vegetables in a mixing bowl, adding the beaten egg.

Pour the mixture into a lightly greased 1kg (2 lb) loaf tin and stand in a roasting tin containing 2 to 3cm water. Bake in the middle of the oven for 40 minutes until risen and set. Allow to cool slightly before serving.

Just before serving, sprinkle with fresh basil.

Note: Although the loaf can be served straight from the oven, it is best if allowed to cool and set completely, and then reheated as required either as a whole or sliced.

MARINATED ROAST VEGETABLES (vegan)

Serves 2

Per serving: 130 calories, 3.9g fat

Prep 10 minutes

Marinate 30 minutes

Cook 40 minutes

These marinated roast vegetables are perfect served piping hot from the oven or chilled with salad leaves. Either way, the strong, contrasting flavours make this a very healthy and tasty dish.

for the marinade

Preheat the oven to 180ºC/350ºF/gas 4.

Prepare the vegetables by slicing into wedges 5mm thick.

Combine all the marinade ingredients in a small bowl.

Place the vegetables into a roasting tin, season well with black pepper and spoon the marinade over the vegetables. Set aside.

After 15 minutes, turn the vegetables to ensure even flavouring. Leave for another 15 minutes, turn again, spray with rapeseed oil and sprinkle with the sesame seeds.

Place in the oven and roast for 35 to 40 minutes until tender and slightly charred around the edges.

Sprinkle with parsley and serve hot or allow to cool and serve cold as a salad.

MARJORAM-STUFFED PEPPERS (vegan)

Serves 2

Per serving: 201 calories, 5.6g fat (excluding accompaniments)

Prep 10 minutes

Cook 45 minutes

These peppers can be made in advance and reheated as required. Red and yellow peppers tend to taste sweeter than green, but if you like the flavour, use all three.

Preheat the oven to 200ºC/400ºF/gas 6.

Scatter the breadcrumbs over the base of a non-stick baking tray. Add the marjoram and season well with black pepper. Bake in the oven for 15 to 20 minutes, turning every so often to prevent the edges from burning.

Meanwhile, slice the tops off the peppers and scoop out and discard the inner seeds. Remove the stalk from the tops and chop the tops very finely.

Place the shallots and garlic in a large non-stick pan sprayed with rapeseed oil and cook until soft. Add the chopped pepper tops and continue to cook for 4 to 5 minutes.

Add the artichoke hearts and toasted breadcrumbs. Mix together all the ingredients and season to taste.

Spoon the filling into the pepper shells and place them side by side in an ovenproof dish. Cover with foil and bake in the centre of the oven for 20 minutes.

Remove the foil and return to the oven for a further 5 minutes to brown.

Serve with new potatoes, in their skins, and either a mixed salad or vegetables.

PARSNIP CAKES WITH RED PEPPER RELISH (vegan option)

Serves 4

Per serving: 290 calories, 3.8g fat (excluding accompaniments)

Prep 20 minutes

Cook 40 minutes

These tasty parsnip cakes can be made in advance and frozen. The relish adds moisture to the finished dish, but as it takes a little time to prepare, you may like to make it in advance.

for the red pepper relish

Preheat the oven to 200ºC/400ºF/gas 6.

Cook the parsnips in a pan of boiling water containing the vegetable stock cube until tender. Drain well and return to the pan. Mash with a potato masher until smooth, adding plenty of black pepper.

Meanwhile, place the leek and red pepper in a large non-stick pan sprayed with rapeseed oil and cook until soft. Add the garlic and thyme, mixing well.

Combine the parsnip and leek mixtures, then add the fromage frais and chives.

When cool, form the mixture into eight potato cake shapes and roll in the fresh breadcrumbs.

Place the cakes on a baking tray and bake near the top of the oven for 10 to 15 minutes until golden brown.

To make the red pepper relish, place the peppers on a non-stick baking tray and roast in the oven for 30 minutes until they are well charred, turning halfway through.

Remove the peppers from the oven and place immediately into a plastic food bag. Seal the bag and allow to cool. When cool, remove the peppers and peel away the skins. Chop the flesh into small dice.

Place the onion and garlic in a large non-stick pan sprayed with rapeseed oil and cook for 2 minutes, then stir in the peppers and chilli sauce. Spoon into a serving bowl.

Serve the parsnip cakes with the relish and accompany with salad or vegetables.

CHILLI PINTO BEAN BURRITOS (vegan)

Serves 2

Per serving: 400 calories, 5g fat

Prep 15 minutes

Cook 40 minutes

Pinto beans are beige in colour with brown speckles. They are native to Mexico, but now are mostly grown in the United States.

Place the onion and garlic in a large non-stick pan sprayed with rapeseed oil and cook for 1 to 2 minutes until soft. Add the chilli and courgette and continue to cook for 2 minutes.

Stir in the beans, tomatoes, passata, oregano and stock powder and bring to the boil. Reduce the heat and cover. Simmer gently for 20 to 25 minutes until the sauce thickens.

Serve as a filling in a tortilla wrap with shredded lettuce and chopped spring onion.

TANDOORI SALMON WITH SPICY NOODLES

Serves 2

Per serving: 383 calories, 6.5% fat (excluding accompaniments)

Prep 5 minutes

Cook 10 minutes

Preheat the oven to 200ºC/400ºF/gas 6.

Roll the salmon fillets in the curry powder and season with the pepper, then place on a non-stick baking tray.

Bake for 6 to 8 minutes until just cooked or microwave for 2 minutes on high heat and allow to stand for 1 minute.

Meanwhile, heat a non-stick pan and stir-fry the rice noodles with the Szechuan sauce until heated through.

Serve the salmon on a bed of noodles with stir-fry vegetables on the side.

TERIYAKI TEMPEH WITH RICE AND BROCCOLI (vegan)

Serves 1

Per serving: 423 calories, 3% fat

Prep 5 minutes

Cook 25 minutes

Cook the rice in boiling water with a vegetable stock cube according to the packet instructions. When cooked, drain well and keep hot.

Steam the tempeh for 6 to 8 minutes with the broccoli florets. Remove the tempeh and broccoli from the steamer, transfer the broccoli to a bowl and keep warm.

Heat a small frying pan and spray with rapeseed oil. Add the steamed tempeh chunks and gently stir-fry for 5 minutes.

Add the teriyaki sauce and flaxseeds to the tempeh with 1 tablespoon of water. Reduce the heat and cook for a further 2 to 3 minutes, stirring gently, then add the broccoli and cook for a further 2 minutes.

Top the rice with the teriyaki tempeh and broccoli. Garnish with the sesame seeds and serve immediately.

THAI SWEET CHILLI CHICKEN

Serves 1

Per serving: 408 calories, 0.6% fat

Prep 10 minutes

Cook 20 minutes

Preheat the oven to 190ºC/375ºF/gas 5.

Place the chicken in a small ovenproof dish (with lid) and season on both sides with the pepper.

Place the red pepper, spring onion and tomato in a bowl. Add the dipping sauce, garlic, cumin and coriander and combine well.

Dissolve the cornflour in the pineapple juice and pour over the vegetables and spices. Mix well and season with pepper. Pour the vegetables, with the juice, over the chicken and bake for 20 minutes.

While the chicken is in the oven, cook the rice in boiling water with a vegetable stock cube according to the packet instructions. When cooked, drain well and keep hot.

Serve the chicken with the rice and sprinkled with fresh coriander.

TOFU INDONESIAN-STYLE (vegan)

Serves 2

Per serving: 350 calories, 6.4g fat

Prep 10 minutes

Cook 20 minutes

for the sauce

Cook the rice in boiling water with a vegetable stock cube according to the packet instructions. When cooked, drain well and keep hot.

Cut the tofu into 20 pieces and leave to drain on paper towels.

Heat the oil and sweat the vegetables in a semi-covered pan for 5 minutes, stirring continuously.

Mix all the sauce ingredients together, adding only sufficient vegetable stock to form a smooth sauce. Add the tofu and pour the sauce and tofu over the vegetables. Cover and cook for 8 minutes.

Season to taste, remove the lime or bay leaf and the lemongrass and serve with the rice.

Note: Tamari is a good-quality soy sauce from Japan and is available in many health food shops and in some supermarkets. If you can’t find it, you can substitute any soy sauce.

To make the ginger juice, use unpeeled fresh root ginger. Grate the ginger and squeeze out as much of the juice as possible.