Quick and Easy Low Calorie Cookbook

Oats are not only really healthy and packed with essential nutrients but they also have a low GI rating and are great for promoting weight loss. They are the perfect breakfast food because they reduce hunger pangs and make us feel fuller for longer, so we are less likely to be tempted to snack mid-morning. Don’t sweeten your porridge with sugar or syrup – this fruit compôte makes a great alternative topping.

85g/3oz/1 cup jumbo rolled oats

pinch of salt

200ml/7fl oz/scant 1 cup skimmed (lowfat) milk

200ml/7fl oz/scant 1 cup water

4 tsp low-fat plain yogurt, to serve

For the spiced fruit compôte

200ml/7fl oz/scant 1 cup water

1 tsp runny honey

1 cinnamon stick

1 raspberry fruit tea bag

100g/3½oz mixed dried fruit, such as apricots, apples, peaches and pears

Serves 2

Prep: 5 minutes

Cook: 20 minutes

Make the fruit compôte: put the water, honey and cinnamon stick in a saucepan and bring to the boil. Reduce the heat, add the tea bag and simmer gently for 5 minutes.

Stir in the dried fruit and simmer for a further 10–15 minutes until softened. Remove and discard the tea bag.

Put the oats, salt, milk and water into a non-stick saucepan and bring to the bowl, stirring with a wooden spoon. Reduce the heat to a simmer and cook until the porridge is thick and really smooth. Stir occasionally to prevent it sticking and to break down any lumps.

Divide the porridge between two serving bowls and top with the warm fruit compôte and a swirl of yogurt.

Per serving

300 kcals

Fat: 3g

Fibre: 3g Low GI

TUNA EGGS BENEDICT

Traditional eggs Benedict are served with grilled bacon or cooked ham, but tuna makes a healthier alternative. Keep a jar of extra-light mayonnaise in the refrigerator – it’s so useful for sandwiches or adding a spoonful to fromage frais and yogurt dips. A tablespoon of extra-light mayo can be as low as 9 calories, compared with anything between 45 and a massive 240 for full-fat mayonnaise! You know it makes sense.

1 x 200g/7oz can tuna in spring water, drained

1 tbsp extra-light mayonnaise

2 tsp white wine vinegar

2 medium free-range eggs

1 wholemeal muffin, sliced in half

2 tbsp ready-made hollandaise sauce

few fresh chives, chopped

freshly ground black pepper

Serves 2

Prep: 10 minutes

Cook: 4–5 minutes

Use a fork to mash the tuna lightly with the mayonnaise in a bowl.

Half-fill a medium saucepan with water and place over a low heat until it is just simmering. Add the vinegar and then carefully break the eggs into the hot water. Leave them to poach in the gently simmering water for about 4 minutes until the whites are set but the yolks are still runny.

Meanwhile, toast the muffin lightly and divide the mashed tuna mixture equally between the two halves.

Heat the hollandaise sauce in a small saucepan over a very low heat until it is warm, then stir in the chopped chives.

Remove the eggs from the pan with a slotted spoon and drain well, then pat dry with kitchen paper. Place a poached egg on top of each tuna-topped muffin and drizzle the warm hollandaise sauce over the top. Season with a little black pepper and serve immediately.

Per serving

300 kcals

Fat: 16g

Fibre: 2g

Medium GI

SLIM FACT…

TUNA CANNED IN SPRING WATER HAS ONLY 108 CALORIES AND 0.6G FAT PER 100G/3½OZ, COMPARED WITH 188 CALORIES AND 9G FAT FOR TUNA CANNED IN OIL.

SPANISH BAKED EGGS WITH CHORIZO

This dish makes a spicy breakfast (without the salad) at the weekend or an easy supper. It’s a variation on the Mexican classic huevos rancheros in which the eggs are cooked with tomatoes, peppers and chillies. Spicy chorizo sausage is extremely high in fat; however, it has a strong flavour, so you don’t need much. In Spain it is cooked in a dry frying pan over a low to medium heat until all the fat runs out, and then it is added to salads.

1 green (bell) pepper

1 yellow (bell) pepper

50g/1¾oz chorizo, diced

1 onion, chopped

1 garlic clove, crushed

1 x 200g/7oz can chopped tomatoes

1 tsp paprika

150ml/¼ pint/⅔ cup chicken or vegetable stock

salt and freshly ground black pepper

2 free-range eggs

few fresh parsley sprigs, chopped

2 handfuls of crisp green salad leaves

2 tsp oil-free vinaigrette dressing

Serves 2

Prep: 15 minutes

Cook: 45–50 minutes

Preheat the oven to 180°C/350°F/Gas mark 4.

Roast the peppers in the oven for 15–20 minutes until they soften and their skin blisters. Remove from the oven and leave to cool. When they are cool enough to handle, peel, core and deseed them, then cut the flesh into fine strips.

Meanwhile, cook the chorizo in a non-stick saucepan over a low heat, until the fat is released. Drain off the fat and then add the onion and garlic to the pan and cook over a medium heat until softened and golden.

Reduce the heat, add the tomatoes, pepper strips, paprika and stock and cook gently until the mixture reduces and thickens. Season to taste with salt and pepper. Divide the mixture between two ovenproof dishes. Make a small hollow in each one and crack a whole egg into the centre. Bake in the oven for about 10 minutes, or until the egg is cooked and set.

Serve immediately sprinkled with chopped parsley, and with crisp green salad leaves lightly dressed in oil-free vinaigrette.

Per serving

300 kcals

Fat: 14g

Fibre: 5g

Medium GI

SPICY BLACK BEAN SOUP

Soups made with black beans and vegetables, laced with chilli and spices, are made throughout the Caribbean and Mexico. They are filling, delicious and high in fibre, making them ideal for slimming and weight maintenance programmes. It’s best to make your own salsa, as below, but you can cheat and use reduced-fat salsa, although it won’t taste as good.

spray oil

1 onion, chopped

2 garlic cloves, crushed

1 fresh red chilli, deseeded and finely diced

pinch of smoked sweet paprika

1 x 400g/14oz can black beans, drained and rinsed

1 x 400g/14oz can chopped tomatoes

400ml/14fl oz/1¾ cups vegetable stock

freshly ground black pepper

2 tbsp virtually fat-free fromage frais

For the hot salsa garnish

1 large tomato, diced

¼ red onion, finely chopped

1 red chilli, deseeded and finely diced

juice of 1 lime

few fresh coriander (cilantro) sprigs, chopped

Serves 2

Prep: 15 minutes

Cook: 30–35 minutes

Lightly spray a saucepan with oil and place over a low heat. Add the onion and garlic and cook gently for 10 minutes, or until softened and golden.

Add the chilli, paprika and most of the drained black beans, reserving a few for the salsa garnish. Cook for 1 minute, then stir in the chopped tomatoes and the stock. Bring to the boil, then reduce the heat and simmer gently for 15–20 minutes. Season to taste with pepper.

Meanwhile, mix all the salsa ingredients together with the reserved black beans.

Pour the soup into a blender or food processor and blitz until thick and smooth. Return to the pan and heat through gently.

Ladle the hot soup into two shallow bowls and swirl in the fromage frais. Top with the hot salsa garnish and serve.

Per serving

300 kcals

Fat: 0.5g

Fibre: 11.5g

Low GI

COOK’S TIP…

THIS SOUP CAN BE MADE IN LARGER QUANTITIES – JUST DOUBLE OR TREBLE THE INGREDIENTS – AND THEN COOLED BEFORE FREEZING IN INDIVIDUAL PORTIONS. LABEL THEM WITH THE NAME AND CALORIE COUNT.

FRENCH ONION SOUP

A classic soup that is very low in fat and calories if it’s made without the usual quantities of oil, butter and sugar. Reduced-fat Cheddar cheese has less than half the fat (16.7g compared to 33.2g per 100g/3½oz) of regular full-fat Cheddar, and 270 calories versus 404. Even if you’re just sprinkling a tablespoon of grated cheese over a gratin or soup, it all adds up and makes a difference.

spray oil

2 large onions, thinly sliced

2 bay leaves

2 tsp plain (all-purpose) flour

500ml/18fl oz/generous 2 cups hot

vegetable stock

75ml/2½fl oz/5 tbsp dry white wine

sea salt and freshly ground black pepper

For the cheese croûtes:

2 x 30g/1oz slices baguette

1 tsp Dijon mustard

2 tbsp grated reduced-fat

Cheddar cheese

Serves 2

Prep: 10 minutes

Cook: 55 minutes

Lightly spray a large heavy-based saucepan with oil and place over a medium heat. When it’s hot, add the onions and bay leaves and cook very gently for 15–20 minutes, stirring occasionally to prevent them sticking, until the onions are really tender and starting to caramelize.

Stir in the flour and cook for 1 minute, then add the hot stock and wine. Increase the heat and bring to the boil. Season to taste with salt and pepper, then reduce the heat to a bare simmer and cook gently for 30 minutes.

Preheat the grill (broiler). Just before serving the soup, toast the slices of bread on one side only. Spread the untoasted sides with Dijon mustard and then sprinkle with grated cheese.

Divide the hot soup between two heatproof shallow bowls and float the croûtes, cheese-side up, in the soup. Pop the bowls under the hot grill for a couple of minutes or so until the cheese melts appetizingly. Serve immediately.

Per serving

300 kcals

Fat: 4g

Fibre: 3.5g

Medium GI

THAI PRAWN AND VEGETABLE SOUP

Substantial soups such as this one make a complete meal in a bowl, and they’re surprisingly simple to prepare and quick to cook. This soup is very refreshing and packed with interesting flavours, which all complement each other. You can vary the vegetables, using mangetout (snow peas) instead of sugar snap peas, spring greens (collard greens) instead of pak choi and Thai basil instead of coriander.

spray oil

1 garlic clove, crushed

1 small red chilli, deseeded and sliced

1 tsp grated fresh root ginger

1 lemongrass stalk, peeled and diced

4 spring onions (scallions), sliced

1 carrot, cut into matchsticks

1 red (bell) pepper, cut into thin strips

1 kaffir lime leaf (optional)

100ml/3½fl oz/scant ½ cup

reduced-fat coconut milk

300ml/½ pint/1¼ cups vegetable stock

200g/7oz peeled raw tiger prawns (jumbo shrimp)

1 head pak choi (bok choy), sliced

85g/3oz sugar snap peas, sliced

100g/3½oz/scant 1 cup frozen peas

125g/4½oz dried rice noodles

1 tsp nam pla (Thai fish sauce)

juice of ½ lime

few fresh coriander (cilantro) sprigs, roughly chopped

Serves 2

Prep: 15 minutes

Cook: 15 minutes

Lightly spray a pan with oil and place over a high heat. When it’s really hot, add the garlic, chilli, ginger, lemongrass and two spring onions and stir-fry for 30 seconds.

Add the carrot and red pepper and stir-fry for 30 seconds, then stir in the lime leaf (if using), coconut milk and stock. Reduce the heat and simmer gently for 5 minutes.

Add the prawns, pak choi, sugar snaps and peas and simmer gently for 5 minutes, or until the prawns turn pink and the vegetables are tender.

Meanwhile, cook the rice noodles according to the packet instructions, then drain.

Stir the cooked rice noodles, nam pla and lime juice into the soup. Heat through gently and then ladle the soup into deep bowls. Sprinkle with chopped coriander and the remaining spring onions and serve immediately.

Per serving

300 kcals

Fat: 6.8g

Fibre: 6g

Low GI

NOODLES WITH SPICED CRAB AND LEMON

You can buy ready-cooked crabs from good fishmongers and most supermarkets’ fresh fish counters. Crab is strongly flavoured and a little goes a long way in a dish like this. If you love lemons, you can add the grated zest, too. For a more Asian touch, try chopped fresh coriander (cilantro) leaves instead of parsley.

100g/3½oz dried tagliatelle or fettuccine

spray olive oil

3 garlic cloves, crushed

1 small red chilli, finely chopped

50ml/2fl oz/scant ¼ cup dry white wine

juice of 1 lemon

125g/4½oz cooked crabmeat

1 small bunch of fresh parsley, chopped

salt and freshly ground black pepper

watercress or rocket (arugula) leaves, to serve

Serves 2

Prep: 5 minutes

Cook: 10 minutes

Cook the pasta in a large saucepan of boiling salted water according to the packet instructions until it is just tender but still retains some bite (al dente). Drain well.

While the pasta is cooking, lightly spray a large frying pan with oil and quickly cook the garlic and chilli over a medium heat for 1–2 minutes. Add the wine and lemon juice and cook for a few minutes until the wine reduces and releases its flavour and aroma.

Stir in the crabmeat and chopped parsley and season to taste with salt and pepper. Heat through gently.

Toss the cooked pasta in the crab mixture until it’s well coated. Serve immediately with watercress or rocket leaves.

Per serving

300 kcals

Fat: 6g

Fibre: 1g

Medium GI

STIR-FRIED CHILLI BEEF

It’s important that you use egg noodles in this delicious spicy stir-fry; they have 62 calories per 100g/3½oz cooked weight compared to 109 calories for cooked rice noodles. You can vary the vegetables, substituting yellow or green pepper and sugar snaps or mangetout for the red pepper and carrot.

250g/9oz lean sirloin (porterhouse) steak, all visible fat removed

pinch of ground Szechuan peppercorns

spray oil

1 fresh red chilli, finely sliced

2 garlic cloves, crushed

1 tsp grated fresh root ginger

1 carrot, cut into matchsticks

1 large celery stick, cut into matchsticks

1 red (bell) pepper, deseeded and thinly sliced

pinch of five-spice powder

1 tbsp soy sauce

1 tsp hoisin sauce

250g/9oz fresh Chinese egg noodles, boiled and drained

To garnish

2 spring onions (scallions), shredded

fresh coriander (cilantro) leaves

Serves 2

Prep: 10 minutes

Cook: 5–10 minutes

Slice the steak into thin strips and season them generously with the Szechuan pepper.

Lightly spray a wok or deep frying pan with oil and set over a medium heat. When it’s hot, add the steak strips and stir-fry for 1 minute until the steak is seared all over.

Add the chilli, garlic, ginger, carrot, celery, red pepper and five-spice powder and stir-fry briskly for 2 minutes. Stir in the soy and hoisin sauces and cook for a further 2 minutes. Gently stir in the cooked egg noodles and warm through quickly.

Divide between two shallow serving bowls and serve immediately sprinkled with shredded spring onion and coriander.

Per serving

300 kcals

Fat: 8.5g

Fibre: 3.5g

Medium GI

OR TRY THIS…

YOU CAN STIR-FRY PORK IN THE SAME WAY. USE 200G/7OZ VERY LEAN PORK TENDERLOIN (FILLET) AND REMOVE ANY VISIBLE FAT BEFORE COOKING.

SPRING VEGETABLE LASAGNE STACKS

In this recipe, the lasagne stacks are assembled on the serving plates just before eating. Cook dry lasagne sheets in a very large saucepan with plenty of boiling water to prevent them sticking together. Fresh lasagne is quicker to cook and the sheets won’t stick.

4 x 20g/¾oz sheets fresh or dried lasagne

250g/9oz baby spinach leaves

200g/7oz/scant 1 cup extra-light

soft cheese

a pinch of grated nutmeg

grated zest of 1 lemon

15g/½oz sunblush tomatoes, drained and chopped

salt and freshly ground black pepper

200g/7oz baby courgettes

(zucchini), sliced lengthways

200g/7oz asparagus, trimmed

2 x 100g/3½oz bunches of cherry

tomatoes on the vine

good balsamic vinegar, for drizzling

few fresh chives, to garnish

Serves 2

Prep: 15 minutes

Cook: 10 minutes

Cook the lasagne sheets in a large saucepan of boiling salted water for 8–10 minutes, or according to the packet instructions, until tender. Remove the sheets carefully with a slotted spoon so as not to break them, and drain well.

Meanwhile, put the spinach in a saucepan with a teaspoonful of water and cook over a medium heat for 2 minutes, stirring and shaking the pan, until it wilts and turns bright green. Drain well, pressing it down with a saucer in a colander to extract all the moisture. Mix with the soft cheese, nutmeg, lemon zest, sunblush tomatoes and pepper, then season with salt to taste, if needed.

Preheat the grill (broiler). Steam the courgettes for a few minutes until just tender, then remove from the heat. Boil or steam the asparagus for about 6 minutes until just tender. Drain.

Grill the cherry tomatoes for a few minutes until softened and slightly charred.

Cut each pasta sheet in half. Place one piece on each serving plate and spread with a little of the spinach mixture and some courgette and asparagus. Cover with another sheet of lasagne and continue layering up in this way, so you end up with four sheets in each stack.

Drizzle a little balsamic vinegar over the top of each stack and garnish with chives. Serve immediately with the grilled cherry tomatoes.

Per serving

300 kcals

Fat: 7g

Fibre: 7.8g

Medium GI

LEMONY PRIMAVERA RISOTTO

Risotto is the ultimate comfort food, but it can be high in fat and calories if it is made in the traditional way with butter. This one, however, is full of fresh green vegetables and flavoured with lemon and herbs; it’s the perfect supper for a spring or summer evening.

spray olive oil

1 onion, finely chopped

2 garlic cloves, crushed

100g/3½oz baby leeks, trimmed

pinch of chilli powder

100g/3½oz/scant ½ cup arborio or carnaroli risotto rice

2 tbsp dry white wine or vermouth, such as Noilly Prat

400ml/14fl oz/1¾ cups hot

vegetable stock

few saffron strands (optional)

50g/1¾oz/scant ½ cup frozen peas

50g/1¾oz baby asparagus

2 small courgettes (zucchini), sliced

grated zest and juice of 1 lemon

salt and freshly ground black pepper

small bunch of fresh flat-leaf parsley, chopped

1 tbsp grated Parmesan cheese

Serves 2

Prep: 10 minutes

Cook: 30 minutes

Lightly spray a large deep frying pan with oil and place over a low heat. Add the onion and garlic and cook gently, stirring occasionally, for 10 minutes until tender and translucent, but not browned.

Add the baby leeks and cook for 2 minutes. Stir in the chilli powder and risotto rice. Cook for 1 minute and then add the wine or vermouth. It will hiss and bubble briefly. Then cook for 3–4 minutes until reduced.

Stir in the saffron and start adding the hot stock, a ladleful at a time. Cook very gently, stirring in more stock a little at a time, waiting for the rice to absorb it before adding more, for about 15 minutes, until the rice is just tender but still slightly resistant to the bite. Stir frequently to prevent the rice sticking to the pan.

Add the peas, asparagus and courgettes and cook for 5 minutes, or until tender. Stir in the lemon zest and juice and remove from the heat. Season to taste with salt and pepper, then stir in the parsley.

Leave the risotto to stand for 5 minutes, then sprinkle with the grated Parmesan and serve immediately.

Per serving

300 kcals

Fat: 3g

Fibre: 6.5g

Medium GI

GRILLED SPICED BEEF WITH TABBOULEH

Nutty-textured bulgur wheat is a good dietary source of protein and minerals. It’s so easy to prepare and you can mix it with chopped fresh herbs, tomatoes, olives, onions and lemon or lime juice to make a delicious Middle Eastern salad. It’s particularly good served with grilled meat, chicken or falafel.

225g/8oz beef fillet (tenderloin), all visible fat removed

2 tbsp soy sauce

pinch of ground star anise

1 garlic clove, crushed

1 tsp finely chopped fresh root ginger

grated zest of 1 lemon

freshly ground black pepper

spray olive oil

crisp lettuce leaves, to serve

For the tabbouleh

75g/2¾oz/½ cup bulgur wheat

¼ cucumber, diced

2 ripe tomatoes, diced

2 spring onions (scallions), finely sliced

few fresh parsley sprigs, chopped

1 handful of fresh mint, chopped

juice of 1 lemon

2 tbsp oil-free vinaigrette dressing

Serves 2

Prep: 20 minutes

Marinate: 12 hours

Soak: 15–20 minutes

Cook: 8–12 minutes

Put the beef in a shallow dish. Stir the soy sauce, star anise, garlic, ginger and lemon zest together in a bowl, then sprinkle over the beef. Season with pepper, then cover and leave to marinate in the refrigerator for at least 12 hours.

Make the tabbouleh: put the bulgur wheat in a heatproof bowl and pour enough boiling water over to cover it. Leave to soak for 15–20 minutes until it swells up and absorbs the liquid. Squeeze out any excess moisture. Stir in the prepared vegetables, herbs, lemon juice and dressing.

Lightly spray a ridged griddle pan with oil. Lift the beef out of the marinade and cook over a high heat for about 4–6 minutes on each side, depending on how well cooked you like your beef. Ideally, it should be seared on the outside and pink and juicy inside. Leave to rest for 5 minutes.

Carve the beef into thin slices and serve immediately with the tabbouleh and some crisp lettuce.

Per serving

300 kcals

Fat: 8g

Fibre: 4.5g

Medium GI

OR TRY THIS…

USE DIFFERENT FLAVOURINGS FOR THE TABBOULEH, SUCH AS CHOPPED CORIANDER (CILANTRO), FINELY DICED RED ONION, LIME JUICE, OR CHILLI. IF ADDING OLIVES, PROCEED WITH CAUTION – A SINGLE 3G OLIVE CAN VARY BETWEEN 4 AND 9 CALORIES. BLACK OLIVES ARE HIGHER IN CALORIES AND FAT THAN GREEN ONES.

WARM ROASTED SQUASH AND LENTIL SALAD

You will need Puy lentils or ordinary green or brown ones for this salad because they retain their shape after cooking. The red or yellow split lentils will turn to mush when cooked and are not suitable. If you don’t like the taste of goat’s cheese, you can substitute the same weight of diced reduced-fat mozzarella.

200g/7oz butternut squash, peeled, deseeded and cubed

1 red onion, cut into thin wedges

1 small red (bell) pepper, deseeded and diced

spray olive oil

100g/3½oz/½ cup Puy lentils

salt and freshly ground black pepper

few fresh parsley sprigs, chopped

drizzle of balsamic vinegar

50g/1¾oz wild rocket (arugula)

60g/2¼oz goat’s cheese, crumbled

Serves 2

Prep: 10 minutes

Cook: 35 minutes

Preheat the oven to 200°C/400°F/Gas mark 6.

Spread the butternut squash cubes on a non-stick baking sheet with the red onion and red pepper. Spray lightly with oil and roast in the oven for 30–35 minutes, turning occasionally, until tender.

Meanwhile, put the lentils in a saucepan and cover them with cold water. Bring to the boil, then reduce the heat and simmer gently for 15–20 minutes until they are cooked but not mushy – they should still retain a little ‘bite’. Drain well.

Put the warm roasted vegetables and lentils in a large bowl and season to taste with salt and pepper. Stir in the parsley and drizzle with balsamic vinegar. Leave for 5 minutes to allow the flavours to develop.

Stir the rocket and goat’s cheese into the salad and serve immediately.

Per serving

300 kcals

Fat: 6g

Fibre: 8g

Low GI

OR TRY THIS…

THIS SALAD LOOKS AND TASTES GREAT SERVED WITH BABY PLUM TOMATOES. AN AVERAGE 50G/1¾OZ SERVING WILL ADD 9 CALORIES.

SPANISH ROASTED PEPPER AND SPINACH TORTILLA

The beauty of this dish is that it can be served for brunch, lunch or dinner and eaten warm or cold. Wrap it in foil and take it to work with you for a delicious packed lunch. In Spain, tortilla is often cut into small squares and served cold with drinks as tapas. Eggs are high in protein and low in calories, but they contain a lot of fat – an average of 6g per medium egg, so you may wish to moderate your intake if you’re on a low-fat regime.

2 yellow (bell) peppers

spray olive oil

1 red onion, thinly sliced

250g/9oz waxy potatoes, scrubbed or peeled and diced

150g/5½oz baby spinach leaves

3 free-range eggs, beaten

salt and freshly ground black pepper

Serves 2

Prep: 15 minutes

Cook: 30 minutes

Preheat the grill (broiler). Put the yellow peppers on a grill pan and cook under the hot grill, turning them occasionally, until the skins start to blister and char. Remove from the heat and leave to cool.

Peel the peppers and remove and discard the stalks, seeds and ribs. Cut the flesh into thin strips.

Lightly spray a non-stick, ovenproof frying pan with oil and place over a medium heat. When it’s hot, add the onion and potatoes and cook, stirring frequently, for about 10–15 minutes until the potatoes are tender and golden brown, and the onion starts to caramelize.

Stir in the pepper strips and spinach and cook for 2–3 minutes until the spinach turns bright green and wilts.

Pour in the beaten eggs, and salt and pepper, tilting the pan to cover the bottom and sides evenly. Reduce the heat to a bare simmer and cook gently for about 5 minutes, or until the tortilla is set and golden underneath.

Meanwhile, preheat the grill. Pop the tortilla pan under the hot grill until the top of the tortilla is set and golden brown. Slide it out of the pan and cut in half to serve.

Per serving

300 kcals

Fat: 10.5g

Fibre: 6.5g

Medium GI

PRAWN CAESAR SALAD

Caesar salad – the ultimate salad for garlic lovers – is deceptively filling and makes a quick and easy supper on a warm summer’s evening. You can use cooked prawns instead of the raw ones here, but they won’t taste as good. If using ready-bought croûtons, check the labels carefully to buy the lowest-calorie version on sale – some are much higher in fat than others.

spray oil

2 garlic cloves, crushed

juice of ½ lemon

200g/7oz peeled raw tiger prawns (jumbo shrimp) (fresh or frozen and thawed)

2 tbsp finely chopped fresh parsley

1 head cos (romaine) lettuce, roughly shredded

2 tbsp salad croûtons

2 tbsp grated Parmesan cheese

For the Caesar dressing

2 tbsp oil-free vinaigrette dressing

grated zest and juice of 1 lemon

1 large garlic clove, crushed

few drops of Worcestershire sauce

1 raw small free-range egg yolk

salt and freshly ground black pepper

Serves 2

Prep: 15 minutes

Cook: 6–8 minutes

Lightly spray a frying pan with oil and place over a medium heat. When it’s hot, add the garlic and stir-fry for 1 minute until softened but not browned.

Pour in the lemon juice and let it bubble away for a minute or so before adding the prawns. Cook briskly for 3–4 minutes, turning them halfway through, until they are pink on both sides. Sprinkle with parsley and remove the pan from the heat.

Make the Caesar dressing: mix the vinaigrette dressing, lemon zest and juice, garlic and Worcestershire sauce together in a bowl. Beat in the egg yolk and season to taste with salt and pepper.

Toss the lettuce and croûtons in the dressing and divide the salad between two serving plates. Arrange the hot prawns on top and pour over any pan juices. Sprinkle with the grated Parmesan cheese and serve immediately.

Per serving

300 kcals

Fat: 11g

Fibre: 1.5g

Low GI

NOTE:

IF YOU ARE PREGNANT, ELDERLY OR UNWELL, YOU SHOULD OMIT THE RAW EGG YOLK FROM THE DRESSING.

GREEK GRILLED HALLOUMI AND VEGETABLES

Always opt for light halloumi cheese: it has 16g of fat per 100g compared to 24.7g for regular halloumi. Its firm texture and slightly salty taste makes it a great choice for salads. This grilled version of the classic Greek horiatiki salad with added chickpeas is surprisingly substantial and filling.

spray olive oil

1 garlic clove, crushed

1 small aubergine (eggplant), cubed

1 small red (bell) pepper, deseeded and cut into chunks

2 vine tomatoes, halved

200g/7oz canned chickpeas, rinsed and drained

½ red onion, very thinly sliced

4 small black olives, pitted

100g/3½oz light halloumi cheese

1 tbsp oil-free vinaigrette dressing

grated zest and juice of 1 lemon

few fresh mint or parsley sprigs, chopped

freshly ground black pepper

Serves 2

Prep: 10 minutes

Cook: 17 minutes

Lightly spray a ridged griddle pan with oil. Place over a medium heat, add the garlic, aubergine and red pepper and cook for 8–10 minutes, turning them occasionally, until softened.

Add the tomatoes and cook for 4–5 minutes or until everything is tender but still retains a little bite. Don’t worry if the vegetables are slightly charred.

Mix the chickpeas with the red onion and olives. Add the grilled vegetables and divide between two serving plates.

Cut the halloumi into four slices and cook in the hot pan for 2 minutes, or until golden brown on both sides.

Mix the vinaigrette with the lemon zest and juice and chopped herbs and drizzle over the salad. Place the hot halloumi slices on top. Grind over a little pepper and serve immediately.

Per serving

300 kcals

Fat: 11.5g

Fibre: 8.5g

Low GI

OR TRY THIS…

INSTEAD OF HALLOUMI, TRY SOME SALTY FETA CHEESE. SUBSTITUTE 90G/3¼OZ FETA, CUT INTO CUBES. THE CALORIES WILL STAY THE SAME, BUT THE FAT CONTENT WILL INCREASE BY 1G PER SERVING.

ITALIAN LENTIL AND MOZZARELLA SALAD

Lentils are high in fibre as well as protein and they really do fill you up when you’re on a diet and trying to eat more healthily. Instead of serving them lukewarm or cold with mozzarella, as suggested below, you can also eat the lentils hot, sprinkled with 3 tablespoons grated Parmesan cheese.

100g/3½oz/½ cup Puy or green lentils

spray oil

1 small onion, chopped

1 large carrot, finely diced

2 celery sticks, diced

2 garlic cloves, crushed

100g/3½oz baby plum tomatoes, halved

juice of 1 lemon

few fresh basil sprigs, finely torn, plus extra leaves to garnish

salt and freshly ground black pepper

100g/3½oz fine green beans, trimmed

1 tbsp oil-free vinaigrette dressing

1 tbsp balsamic vinegar, plus extra for drizzling

85g/3oz reduced-fat mozzarella, thinly sliced or torn into pieces

Serves 2

Prep: 10 minutes

Cook: 30 minutes

Put the lentils in a saucepan and cover them with cold water. Bring to the boil, then reduce the heat and simmer gently for 20–25 minutes until they are tender but still have a little bite. Drain and refresh under cold running water.

Meanwhile, spray a large frying pan lightly with oil and place over a low heat. Add the onion, carrot, celery and garlic and sweat them gently until they are soft and translucent.

Add the tomatoes and lentils and cook for 5 minutes, stirring occasionally. If the lentils start to stick, add a little water. Stir in the lemon juice and torn basil leaves and season to taste with salt and pepper. Remove from the heat and leave to cool slightly.

Cook the green beans in a saucepan of boiling water for 3–4 minutes. Drain and refresh under cold running water.

Stir the vinaigrette dressing and balsamic vinegar into the lentil mixture and divide between two serving plates – it should be lukewarm or you can leave it and serve at room temperature. Top with the mozzarella and green beans. Drizzle with some more balsamic vinegar, if wished, and garnish with a few basil leaves.

Per serving

300 kcals

Fat: 5g

Fibre: 9g

Low GI

BULGUR WHEAT SALAD WITH ROASTED VEGETABLES

A colourful salad of nutty-tasting bulgur wheat with roasted vegetables and salty feta. It’s served with fiery red Moroccan harissa paste; you need only a dab as it is so hot! If you can find it, buy reduced-fat feta, which averages out at about 25 calories and 4g fat per 30g/1oz. The same quantity of regular feta contains 75 calories and 6g fat. So you could triple the amount used in the recipe below and still have a 300-calorie supper.

100g/3½oz/¾ cup bulgur wheat

1 small fennel bulb, trimmed and cut into large pieces

1 yellow courgette (zucchini), cut into chunks

1 small red onion, cut into chunks

1 small red (bell) pepper, cut into chunks

1 small green (bell) pepper, cut into chunks

2 unpeeled garlic cloves

spray olive oil

salt and freshly ground black pepper

few drops of balsamic vinegar

few fresh flat-leaf parsley sprigs, chopped

few fresh mint sprigs, chopped

few fresh basil leaves, chopped

50g/1¾oz feta cheese, cubed

juice of 1 lemon

dash of harissa paste, to serve

Serves 2

Prep: 20 minutes

Soak: 20 minutes

Cook: 30–35 minutes

Preheat the oven to 200°C/400°F/ Gas mark 6.

Put the bulgur wheat in a bowl and cover with cold water. Leave to soak for 20 minutes.

Put all the vegetables, including the garlic, in a single layer in a large roasting pan. Spray lightly with oil and season with salt and pepper. Roast in the oven for 30–35 minutes, turning them once or twice, until they are tender and starting to char round the edges.

Remove from the oven and sprinkle the hot vegetables with a few drops of balsamic vinegar. Leave to cool.

Meanwhile, drain the bulgur wheat and put it in a saucepan. Cover with cold water and bring to the boil. Reduce the heat and simmer gently for 15 minutes. Drain well and put the bulgur wheat in a serving bowl. Gently mix in the roasted vegetables, herbs and feta. Sprinkle with lemon juice and serve warm with a little harissa paste.

Per serving

300 kcals

Fat: 6g

Fibre: 9.5g

Medium GI

BAJA GRIDDLED CHICKEN SALAD

This main course salad resonates with the spicy flavours and colourful vegetables of the Baja peninsula in southern California. Use a baby avocado (200 calories) for the guacamole – a large avocado can pack up to 700 calories.

spray olive oil

1 red (bell) pepper, cut into chunks

1 yellow (bell) pepper, cut into chunks

2 x 100g/3½oz skinless, boneless

chicken breasts

1 head crisp cos (romaine) lettuce

few fresh coriander (cilantro) sprigs

4 pickled chillies

2 tbsp oil-free vinaigrette dressing

1 tsp balsamic vinegar

1 tsp sweet chilli sauce

pinch of paprika, for dusting

For the guacamole

1 baby avocado, peeled and stoned

1 large ripe tomato, diced

¼ red onion, finely diced

1 small red or green chilli, deseeded and diced

juice of 1 lime

50g/1¾oz/scant ¼ cup virtually fat-free fromage frais

handful of fresh coriander (cilantro) leaves, chopped

Serves 2

Prep: 15 minutes

Cook: 15–20 minutes

Lightly spray a ridged griddle pan and place over a medium heat. When it’s hot, add the peppers and chicken and cook for 15–20 minutes, turning occasionally, until the peppers are tender and charred and the chicken is golden brown and cooked right through. To test, pierce the thickest part of the flesh with a thin skewer; the juices should run golden, not pink.

While they are cooking, mash the avocado and mix all the ingredients for the guacamole together in a bowl.

Tear the lettuce leaves in half, then mix them in a bowl with the coriander, pickled chillies and grilled peppers. Divide the salad between two serving plates.

Slice the cooked chicken breasts and arrange on top of the salad. Combine the vinaigrette dressing, balsamic vinegar and chilli sauce together and drizzle over the chicken and salad.

Serve the salad immediately, dusted with paprika, with the guacamole.

Per serving

300 kcals

Fat: 11g

Fibre: 4.5g

Low GI

OR TRY THIS…

AS WELL AS THE GUACAMOLE, YOU CAN SERVE THIS SALAD WITH LOW-FAT TOMATO SALSA (16 CALORIES PER 50G/1¾OZ) AND SOME CREAMY VIRTUALLY FAT-FREE FROMAGE FRAIS OR 0% FAT GREEK YOGURT (APPROXIMATELY 7 CALORIES PER TABLESPOON).

CHICKEN, MOZZARELLA AND PEPPER QUESADILLAS

Mexican quesadillas are tortillas that are stuffed with a savoury filling and folded over to enclose it. They are usually filled with cheese or a mixture of cheese and vegetables, then served with tomato salsa and sometimes guacamole or soured cream. Our low-fat version has half the calories of most quesadillas.

spray olive oil

150g/5½oz chicken breast fillets, skinned

1 red (bell) pepper, deseeded and cut into slices

1 green (bell) pepper, deseeded and cut into slices

2 tbsp low-fat tomato salsa

2 x 30g/1oz soft wholewheat tortillas

60g/2¼oz reduced-fat mozzarella cheese, thinly sliced

To serve

mixed salad leaves

few drops of balsamic vinegar

Serves 2

Prep: 10 minutes

Cook: 12 minutes

Spray a ridged griddle pan lightly with oil and place over a medium heat. When it’s hot, add the chicken and peppers and cook for 5–6 minutes, turning them frequently, until the chicken is cooked through and golden brown, and the peppers have softened.

Cut the cooked chicken into chunks. Spread the salsa over the tortillas and top with the chicken, peppers and mozzarella. Fold each tortilla over to enclose the filling.

Put the griddle pan back on the heat and carefully place the filled tortillas in the hot pan. Heat through for 2–3 minutes on each side. Alternatively, you can pop them into the microwave for long enough to warm them through and melt the cheese.

Serve the quesadillas immediately with salad leaves drizzled with balsamic vinegar.

Per serving

300 kcals

Fat: 7.8g

Fibre: 5.5g

Medium GI

OR TRY THIS…

IF YOU WANT TO SERVE TRADITIONAL MEXICAN ACCOMPANIMENTS, CHOOSE REDUCED-FAT GUACAMOLE (22 CALORIES AND 2G FAT PER TABLESPOON) AND VIRTUALLY FAT-FREE FROMAGE FRAIS OR 0% FAT GREEK YOGURT (7 CALORIES PER TABLESPOON).

SOUVLAKI PITTAS

Souvlaki is a traditional Greek dish of skewered tender cuts of meat or chicken or meatballs. Here, minced lamb is subtly enhanced with herbs and spices and made into small meatballs for grilling – or cook on a hot barbecue for a really smoky flavour. These pittas can be eaten hot or cold and make a delicious packed lunch.

200g/7oz extra lean minced (ground) lamb

1 tsp ground coriander

1 tbsp chopped fresh mint

1 tbsp chopped fresh oregano or pinch of dried

grated zest of 1 lemon

salt and freshly ground black pepper

2 x 45g/1½oz reduced-fat wholemeal pitta breads

50g/1¾oz salad leaves, such as cos (romaine) or rocket (arugula)

For the tzatziki

100g/3½oz/scant ½ cup low-fat plain yogurt

¼ cucumber, diced

1 garlic clove, crushed

juice of 1 small lemon

few fresh mint sprigs, chopped

Serves 2

Prep: 15 minutes

Cook: 10 minutes

Soak four small bamboo skewers in water for a few minutes to prevent them burning during cooking.

Preheat the grill (broiler). In a bowl, mix together the lamb, ground coriander, chopped herbs, lemon zest and seasoning. Divide the mixture into eight equal portions and mould each one into a ball with your hands.

Thread two lamb balls onto a skewer, then repeat the process with three more skewers.

Lay the kebabs on a foil-lined grill pan and cook under the hot grill for 8–10 minutes, turning them frequently, until they are cooked but still juicy.

While the lamb is cooking, mix all the ingredients for the tzatziki together in a bowl and season with pepper.

Warm and split the pitta breads and fill them with the meatballs and salad leaves topped with the tzatziki.

Per serving

300 kcals

Fat: 7.5g

Fibre: 3g

Medium GI

OR TRY THIS…

INSTEAD OF TZATZIKI, YOU COULD TOP THE MEATBALLS WITH 30G/1OZ REDUCED-FAT HUMMUS: THIS WILL INCREASE THE FAT CONTENT BY 2G FAT PER SERVING.

SCRAMBLED EGG AND PESTO TORTILLA WRAPS

You can eat these tasty wraps for breakfast, brunch or lunch. Check the labels carefully when buying packs of tortillas – they vary hugely in their fat and calorie content. You are looking for 40–45g/1½oz tortilla wraps with a total of approximately 100 calories per wrap.

3 medium free-range eggs

2 tbsp skimmed (lowfat) milk

salt and freshly ground black pepper

30g/1oz reduced-fat Cheddar cheese, grated

spray oil

2 x 45g/1½oz low-fat tortilla wraps

2 tsp low-fat green pesto

2 ripe tomatoes, diced

Serves 2

Prep: 10 minutes

Cook: 5 minutes

Whisk the eggs and milk together in a bowl. Season lightly with salt and pepper and stir in the grated cheese.

Lightly spray a small non-stick saucepan with oil and place over a very low heat. Add the beaten eggs and stir gently with a wooden spoon for a few minutes until they start to set and scramble. Do not overcook them or they will go watery.

Meanwhile, warm the tortilla wraps in a low oven or on a non-stick griddle pan. Spread the pesto over the warm tortillas and sprinkle with the diced tomatoes.

Spoon the scrambled egg on top and roll up or fold over to make a parcel, tucking in the ends. Eat immediately while the egg is still hot.

Per serving

300 kcals

Fat: 12.5g

Fibre: 4g

Medium GI

OR TRY THIS…

GIVE THESE TORTILLAS A TEX-MEX FLAVOUR BY OMITTING THE PESTO AND ADDING A LITTLE DICED RED CHILLI AND CHOPPED FRESH CORIANDER (CILANTRO) TO THE BEATEN EGGS BEFORE SCRAMBLING THEM. OMIT THE CHEESE FROM THE EGG MIXTURE AND SPRINKLE IT OVER THE TOMATOES AND EGGS AT THE END. THE CALORIES AND FAT COUNT WILL STAY THE SAME.

QUICK PARMA HAM AND ROCKET PIZZAS

You don’t have to use regular pizza dough bases to make pizza – try using pitta breads instead, which are so simple and much lower in calories. Try pitta breads instead. They are simple to use and lower in calories. If you don’t have any bottled peppers in your store cupboard, you can use a finely sliced fresh small yellow pepper instead.

4 tbsp passata (strained tomatoes)

2 x 60g/2¼oz wholemeal pitta breads

50g/1¾oz bottled red and yellow pepper strips, drained

½ red onion, thinly sliced

100g/3½oz mushrooms, thinly sliced

50g/1¾oz reduced-fat mozzarella cheese, thinly sliced or torn

freshly ground black pepper

45g/1½oz wafer-thin slices lean Parma ham (prosciutto), all visible fat removed

handful of wild rocket (arugula)

Serves 2

Prep: 10 minutes

Cook: 10 minutes

Preheat the oven to 230°C/450°F/Gas mark 8. Place a baking sheet in the oven so that it gets really hot.

Spread the passata over the pitta breads right up to the edges, then scatter with pepper strips, onion slices and mushrooms. Arrange the sliced mozzarella over the top.

Place the pittas on the hot baking sheet and cook in the oven for 8–10 minutes until the pitta bases are crisp, the vegetables are softened and the mozzarella has melted.

Remove the pizzas from the oven and grind a little pepper over them. Top with the ham and rocket and serve straight away while they are hot.

Per serving

300 kcals

Fat: 5.3g

Fibre: 6.5g

Medium GI

OR TRY THIS…

THERE ARE SO MANY TOPPINGS YOU CAN TRY FOR PIZZAS: BE ADVENTUROUS, BUT ALWAYS MAKE SURE YOU USE LOW-CALORIE, LOW-FAT HEALTHY INGREDIENTS. AVOID HOT PEPPERONI SAUSAGE, WHICH HAS 26 CALORIES PER SLICE.

SIZZLING STEAK FAJITAS

Fajitas are great finger food and so quick and easy to make. They should be eaten sizzling hot straight from the griddle to be enjoyed at their best. And they are so versatile – you can make them with grilled chicken, large prawns (jumbo shrimp) or as a veggie version with grilled pepper strips and red onions.

spray oil

1 large red onion, thinly sliced

2 x 100g/3½oz lean, thin-cut sirloin

(porterhouse) steaks, all visible fat removed

2 x 35g/1¼oz wholewheat tortillas

few crisp lettuce leaves, sliced

few fresh coriander (cilantro) sprigs, roughly chopped

2 tbsp reduced-fat guacamole

2 tbsp grated reduced-fat

Cheddar cheese

For the hot salsa

2 large ripe tomatoes, diced

1 hot red chilli, deseeded and diced

¼ red onion, diced

few fresh coriander (cilantro) sprigs, finely chopped

salt and freshly ground black pepper

Serves 2

Prep: 10 minutes

Cook: 10 minutes

Spray a non-stick ridged griddle pan lightly with oil and place over a medium heat. When it’s hot, add the onion and cook for 5–10 minutes, turning occasionally, until softened, slightly charred and starting to caramelize.

Push the onion to one side or remove from the pan. Turn up the heat and add the steaks. Cook for 2–4 minutes on each side, depending on how rare or well cooked you like it. Remove from the pan and cut into thin slices.

Put the tortillas in the hot pan – just long enough to warm them through.

Meanwhile, mix all the salsa ingredients together in a bowl.

Arrange the lettuce, coriander, steak and onion on top of the warm tortillas. Add the guacamole and salsa and sprinkle with grated cheese. Roll up and eat immediately.

Per serving

300 kcals

Fat: 9.5g

Fibre: 5g

Medium GI

OR TRY THIS…

INSTEAD OF THE STEAK,. GRILL 250G/9OZ SKINNED CHICKEN BREAST FILLETS, CUT INTO CHUNKS. IT WILL TAKE A LITTLE LONGER TO COOK: KEEP TURNING THE CHICKEN UNTIL IT IS GOLDEN BROWN ALL OVER AND COOKED RIGHT THROUGH AND NO LONGER PINK INSIDE. THE CALORIES WILL STAY THE SAME, BUT THE FAT COUNT WILL BE LOWER: 7G PER SERVING.

STEAK GRILL WITH SWEET POTATO ‘FRIES’

Sweet potatoes have more fibre, minerals and less calories than regular potatoes. By cooking sweet potatoes this way, you can continue to enjoy eating ‘fries’. These are not only healthier but they also have only a fraction of the calories and fat content of regular French fries! Choose lean steaks and trim off and throw away any visible fat – it can add over 50 calories and 8g fat per steak.

2 x 125g/4½oz sweet potatoes, peeled and cut lengthways into matchstick ‘fries’

spray olive oil

few fresh rosemary sprigs, leaves stripped

few fresh thyme sprigs, leaves picked

freshly ground black pepper

pinch of sea salt crystals

2 x 125g/4½oz lean sirloin (porterhouse) steaks, all visible fat removed

100g/3½oz grilled mushrooms

100g/3½oz grilled cherry tomatoes on the vine

Serves 2

Prep: 10 minutes

Cook: 20–25 minutes

Preheat the oven to 200°C/400°F/Gas mark 6.

Arrange the sweet potatoes ‘fries’ in a single layer on a non-stick baking tray, spreading them out. Spray lightly with oil and sprinkle with the rosemary and thyme leaves. Grind some pepper over the top and season lightly with sea salt.

Cook in the oven for about 20 minutes, turning the sweet potato occasionally, until it’s cooked and tender inside and golden brown and crisp outside.

Meanwhile, lightly spray a non-stick ridged griddle pan with oil and place over a high heat. When the pan is really hot, add the steaks and cook for 2–3 minutes on each side (rare); 4–5 minutes (medium); or 5–6 minutes (well done), depending on how well cooked you like them.

Serve the steaks immediately with the sweet potato ‘fries’ and some grilled mushrooms and cherry tomatoes.

Per serving

300 kcals

Fat: 6g

Fibre: 3.5g

Medium GI

OR TRY THIS…

USE REALLY LEAN RUMP STEAK INSTEAD OF SIRLOIN IF YOU PREFER. THE CALORIES AND FAT GRAMS ARE THE SAME AS LONG AS YOU CAREFULLY REMOVE ALL THE VISIBLE FAT.

STEAK AND SPINACH TOWERS

The red onion marmalade is delicious and very low in calories (less than 40 calories per serving and only a trace of fat), so you could make double the quantity, set aside to cool and then store in a sealed container in the refrigerator, where it will keep for up to a week. Use it to jazz up grilled chicken or cold meat or as a relish for grilled halloumi cheese.

350g/12oz baby spinach leaves

1 tablespoon water

good pinch of grated nutmeg

4 tbsp virtually fat-free natural fromage frais

salt and freshly ground black pepper

2 x 100g/3½oz lean beef fillet

(tenderloin) steaks, all visible fat removed

spray oil

1 x 150g/5½oz baked jacket potato

snipped fresh chives, to garnish

For the red onion marmalade

spray oil

1 red onion, thinly sliced

pinch of brown sugar

1 tsp balsamic vinegar

Serves 2

Prep: 10 minutes

Cook: 25 minutes

Make the red onion marmalade: lightly spray a non-stick frying pan with oil and place over a low heat. Add the sliced onion and cook very gently for about 15 minutes, stirring occasionally, until it’s very tender and starting to caramelize. Stir in the sugar and vinegar, season with salt and pepper and cook gently for 10 minutes.

Meanwhile, put the spinach in a large saucepan with the water. Place the pan over a low-medium heat and cover with a lid. Cook for 3–4 minutes, shaking the pan occasionally, until the leaves wilt and turn bright green. Drain well in a colander, pressing down with a saucer to squeeze out any excess moisture. Stir in the grated nutmeg and half the fromage frais. Season to taste and keep warm.

Preheat a ridged griddle pan over a medium-high heat. When it’s really hot, season the steaks with pepper, add to the pan and cook for 2–3 minutes on each side (rare); 4–5 minutes (medium); or 5–6 minutes (well done), depending on how well cooked you like them.

Make a neat bed of spinach on each serving plate and place a steak on top. Add a spoonful of warm red onion marmalade on top of each steak. Split the baked potato, top with the remaining fromage frais and the snipped chives and serve immediately.

Per serving

300 kcals

Fat: 7.5g

Fibre: 9.5g

Low GI

OR TRY THIS…

OMIT THE BAKED POTATO AND FROMAGE FRAIS AND YOU CAN SERVE THIS AS A 200-CALORIE MEAL.

QUICK MOUSSAKA

Most moussaka recipes are very rich and are made with a lot of oil as well as a béchamel sauce topping, which add a lot of calories and fat. This speedy version is topped with 0% fat Greek yogurt, which not only reduces the fat and calorie count but also saves time. It’s a really healthy dish and tastes just as good as a traditional moussaka.

spray oil 1

large aubergine (eggplant), thinly sliced

1 onion, finely chopped

2 garlic cloves, crushed

125g/4½oz button (white) mushrooms, thinly sliced

225g/8oz extra lean minced (ground) lamb (max 10% fat)

pinch of ground allspice

200g/7oz canned chopped tomatoes

salt and freshly ground black pepper

1 free-range egg

150g/5½oz/²/₃ cup 0% fat Greek yogurt

2 tbsp grated reduced-fat

Cheddar cheese

100g/3½oz courgettes (zucchini) or baby leeks, pan-grilled, to serve

Serves 2

Prep: 10 minutes

Cook: 35–40 minutes

Preheat the oven to 200°C/400°F/Gas mark 6.

Spray a non-stick frying pan lightly with oil and place over a medium heat. When it’s hot, add the aubergine slices and cook until golden brown on both sides. Remove from the pan and set aside on a plate lined with kitchen paper.

Add the onion, garlic and mushrooms to the pan and cook for about 5 minutes until tender and golden.

Add the lamb and spices and cook for 5 minutes, stirring occasionally. Add the canned tomatoes, season to taste, then cook for a further 5 minutes.

Put half the lamb mixture in an ovenproof dish and cover with half the aubergine slices. Add the remaining lamb mixture and then top with the rest of the aubergine.

Whisk the egg and yogurt together in a jug and pour over the aubergine. Season lightly and sprinkle with grated cheese.

Bake in the oven for 15–20 minutes until bubbling and golden brown on top. Serve immediately with pan-grilled courgettes or baby leeks.

Per serving

300 kcals

Fat: 10g

Fibre: 5.3g

Medium GI

OR TRY THIS…

USE 250G/9OZ VERY LEAN MINCED BEEF (LESS THAN 5% FAT) INSTEAD OF LAMB. THE FAT COUNT WILL BE REDUCED TO 9.5G PER SERVING; THE CALORIE COUNT WILL STAY APPROXIMATELY THE SAME.

SPICED LAMB STEAKS WITH QUINOA SALAD

Quinoa has become a very fashionable grain because it is gluten-free and a complete protein, containing all eight essential amino acids, as well as valuable minerals. The translucent bead-shaped grains have a nutty flavour and firm texture and make a tasty alternative to couscous and bulgur wheat.

60g/2¼oz/⅓ cup quinoa (dry weight)

grated zest and juice of 1 large lemon

2 spring onions (scallions), finely chopped

1 baby avocado, stoned, peeled and diced

handful of fresh mint, chopped

salt and freshly ground black pepper

1 tsp ground coriander

1 tsp ground cumin

2 x 75g/2¾oz lean lamb steaks, all visible fat removed

spray oil

watercress or wild rocket (arugula), to serve

Serves 2

Prep: 15 minutes

Cook: 10 minutes

Cook the quinoa in a saucepan of boiling water according to the packet instructions. Drain well.

Put the hot quinoa in a bowl with the lemon zest and juice, spring onions, avocado and mint. Add salt to taste and a good grinding of pepper and mix together gently.

Rub the ground spices into both sides of the lamb steaks. Lightly spray a ridged griddle pan with oil and set over a medium-high heat. When it’s hot, add the lamb and cook for 3–5 minutes on each side, depending on how pink or well cooked you like your lamb.

Serve the grilled lamb steaks with the quinoa salad and some watercress or rocket.

Per serving

300 kcals

Fat: 13g

Fibre: 3.5g

Low GI

OR TRY THIS…

GRILLED CHICKEN, STEAKS, PRAWNS (SHRIMP) OR WHITE FISH FILLETS CAN ALL BE SERVED WITH THIS QUINOA SALAD, OR TRY BROCHETTES OF GRILLED VEGETABLES AND HALLOUMI CHEESE.

PORK WITH APRICOT STUFFING

Pork fillet, also known as tenderloin, is a very lean cut with hardly any fat, making it a great source of protein for slimmers. The sweetness of stone and orchard fruits, especially apricots, plums, apples and pears, complements the flavour perfectly.

1 x 300g/10½oz lean pork fillet

(tenderloin) in one piece, all visible fat removed

2 fresh apricots, halved, stoned and quartered

4 fresh sage leaves

spray olive oil

sea salt flakes and freshly ground black pepper

2 red dessert apples, cored

100ml/3½fl oz/scant ½ cup dry (hard)

cider or apple juice

2 tbsp half-fat crème fraîche

Serves 2

Prep: 10 minutes

Cook: 35 minutes

Preheat the oven to 200°C/400°F/Gas mark 6.

Make a deep slit along one side of the pork with a sharp knife, leaving the ends intact. Push the apricots and sage leaves into the slit. Close the fillet over it and tie with kitchen string to hold the filling securely in place.

Place the pork in a roasting pan, spray lightly with oil and sprinkle some sea salt and pepper over the top. Bake in the oven for 15 minutes.

Score the apples round the middle and put them in the pan with the pork. Pour the cider or apple juice over the top and bake in the oven for a further 15–20 minutes until the pork is thoroughly cooked and the apples are tender.

Remove the pork and apples from the pan and keep warm. Boil the pan juices on top of the stove until they reduce, then stir in the crème fraîche to make a creamy sauce.

Remove the string from the pork and carve into slices. Serve in the creamy sauce with the baked apples.

Per serving

300 kcals

Fat: 6g

Fibre: 3g

Medium GI

OR TRY THIS…

IF FRESH APRICOTS ARE UNAVAILABLE OR OUT OF SEASON, USE 20G/¾OZ READY-TO-EAT DRIED APRICOTS INSTEAD. CHOP THEM INTO PIECES AND USE AS A FILLING WITH THE SAGE LEAVES.

CHICKEN SALTIMBOCCA

Here’s a classic Italian dish, much loved in Rome, where it is traditionally made with veal. Saltimbocca literally means ‘jump in the mouth’ and this is so succulent that it’s almost impossible to resist. You can serve it with boiled or steamed fine green beans – 100g/3½oz will add 12 calories, 0.2g fat and 1.3g fibre per serving.

2 x 100g/3½oz skinless, boneless chicken breasts

4 fresh sage leaves

4 thin slices lean Parma ham (prosciutto), all visible fat removed

spray olive oil

200g/7oz button (white) mushrooms, thinly sliced

200ml/7fl oz/scant 1 cup chicken stock

50ml/2fl oz/scant ¼ cup Marsala

salt and freshly ground black pepper

2 tbsp half-fat crème fraîche

2 tbsp finely chopped fresh parsley

50g/2oz fusilli or fettuccine (dried weight)

Serves 2

Prep: 10 minutes

Cook: 25 minutes

Place each chicken breast between two sheets of greaseproof paper and beat with a rolling pin until it is thin and flat. Place two sage leaves on top of each chicken escalope and then wrap two slices of ham around it.

Lightly spray a frying pan with oil and set over a medium heat. When it’s hot, add the chicken and cook for a few minutes until golden brown on both sides.

Add the mushrooms to the pan and cook for 4–5 minutes, stirring occasionally, until lightly browned.

Pour in the chicken stock and Marsala and simmer gently for 10–15 minutes until the chicken is cooked through and the sauce is reduced and syrupy. Season to taste with salt and pepper. Reduce the heat to a bare simmer and stir in the crème fraîche. Heat through very gently without boiling.

While the sauce is cooking, cook the pasta as per the manufacturer’s instructions on the packet until al dente. Drain well.

Serve the chicken in the sauce, sprinkled with parsley, with the freshly cooked pasta.

Per serving

300 kcals

Fat: 7g

Fibre: 2.5g

Medium GI

OR TRY THIS…

USE TURKEY OR VEAL ESCALOPES INSTEAD OF CHICKEN. SUBSTITUTE A MEDIUM WHITE WINE FOR THE MARSALA.

THAI CHICKEN TRAYBAKE

The great thing about this spicy recipe is that everything is cooked in the same dish, which makes it so easy to prepare and to clean up afterwards. You can buy prepared boned chicken thighs, but you will have to remove the skin and trim away any visible fat. Chicken breasts can be cooked in the same way, but the thigh meat has a more intense flavour.

4 x 60g/2¼oz skinless, boneless chicken thighs

1 red onion, quartered

1 red (bell) pepper, deseeded and cut into chunks

1 yellow (bell) pepper, deseeded and cut into chunks

150g/5½oz sweet potato, peeled and cut into wedges

spray olive oil

freshly ground black pepper

few fresh coriander sprigs, chopped

For the Thai paste

2.5cm/1in piece of fresh root ginger, peeled and chopped

2 garlic cloves, peeled

1 lemongrass stalk, peeled and chopped

1 red chilli, deseeded and diced

grated zest and juice of 1 lime

15g/½oz fresh coriander

(cilantro), chopped

Serves 2

Prep: 10 minutes

Cook: 35 minutes

Preheat the oven to 200°C/400°F/Gas mark 6.

Blitz all the Thai paste ingredients together in a blender until you have a smooth paste. Rub this into the chicken thighs.

Arrange the chicken thighs, onion, peppers and sweet potato in an ovenproof dish or roasting pan. Spray lightly with oil and grind some pepper over the top. Bake in the oven for 35 minutes, turning the chicken and vegetables in the pan juices once or twice. Remove from the oven when the chicken is cooked right through and the vegetables are tender.

Divide the chicken and the vegetables between two serving plates and serve immediately with a sprinkling of chopped coriander.

Per serving

300 kcals

Fat: 7.5g

Fibre: 6g

Medium GI

SLIM FACT…

THE THAI PASTE IS SIMPLE TO MAKE AND MUCH LOWER IN FAT AND CALORIES THAN THE READY-MADE GREEN AND RED CURRY PASTES SOLD IN JARS. USE THIS PASTE FOR SMEARING ON CHICKEN BREASTS OR PRAWNS (SHRIMP) BEFORE GRILLING OR BAKING THEM.

JAMAICAN JERKED CHICKEN

You can buy jerk seasoning in small jars in the herbs and spices sections of large supermarkets. If you love hot food, serve the jerked chicken with a dash of West Indian hot pepper sauce – a teaspoon is 3 calories but you won’t need that much!

2 x 150g/5½oz skinless, boneless chicken breasts

2 tsp jerk spice seasoning

2 garlic cloves, crushed

grated zest and juice of 1 lime

60g/2¼oz/scant ⅓ cup basmati rice

50g/1¾oz rocket (arugula) or crisp salad leaves

¼ cucumber, diced

few drops of balsamic vinegar

For the papaya salsa

100g/3½oz ripe papaya, peeled, deseeded and diced

2 spring onions (scallions), finely chopped

1 red chilli, deseeded and chopped

juice of 1 lime

few fresh coriander (cilantro) sprigs, finely chopped

Serves 2

Prep: 20 minutes

Chill: 1 hour

Cook: 25–30 minutes

Slash each chicken breast two or three times with a sharp knife. Mix the jerk seasoning with the garlic, lime zest and juice in a small bowl. Rub this mixture over the chicken and into the slashes. Cover and leave in the refrigerator or at least 1 hour.

Preheat the oven to 200°C/400°F/Gas mark 6.

Put the chicken in an ovenproof dish and spoon over the jerk mixture. Bake in the oven for 25–30 minutes, or until the chicken is cooked and the juices run clear when it’s pierced with a skewer.

While the chicken is cooking, cook the rice according to the packet instructions.

Mix all the papaya salsa ingredients together in a bowl.

Serve the jerked chicken with the cooked rice and salsa, alongside the salad leaves and cucumber drizzled with balsamic vinegar.

Per serving

300 kcals

Fat: 3.5g

Fibre: 2.5g

Medium GI

OR TRY THIS…

INSTEAD OF BAKING THE CHICKEN IN THE OVEN, COOK IT UNDER A PREHEATED HOT GRILL OR, BETTER STILL, ON A BARBECUE FOR AN AUTHENTIC SMOKY FLAVOUR.

GREEK-STYLE ROAST CHICKEN

This is a delicious low-fat way to roast a chicken and it will have a wonderful lemon aroma and flavour. Don’t cheat and eat the skin when nobody’s looking – it adds a third as much again of the calories in the skinless meat.

1 x 1.5kg/3lb roasting chicken

salt and freshly ground black pepper

few fresh oregano and thyme sprigs

500g/1lb 2oz Charlotte potatoes, halved or quartered

8 unpeeled garlic cloves (optional)

2 lemons

spray olive oil

4 tbsp water

For the cos lettuce salad

1 cos (romaine) lettuce, separated into leaves

bunch of spring onions (scallions), trimmed and sliced

1 green (bell) pepper, deseeded and thinly sliced

½ cucumber, thinly sliced

3 tbsp oil-free vinaigrette dressing

juice of 1 lemon

Serves 4

Prep: 10 minutes

Cook: 1½ hours

Preheat the oven to 200°C/400°F/Gas mark 6.

Place the chicken in a large roasting pan. Season with salt and pepper and push a few of the herb sprigs inside the cavity. Arrange the potatoes around the chicken and tuck in the unpeeled garlic cloves.

Cut 1 lemon in half and squeeze it over the chicken and potatoes. Place the squeezed halves inside the chicken. Cut the other lemon into wedges and place among the potatoes. Strip the leaves off the remaining herb sprigs and scatter over the top. Lightly spray the chicken and potatoes with oil. Carefully pour the water into a corner of the roasting pan.

Roast in the oven for 1½ hours, basting the chicken occasionally with the pan juices, and turning the potatoes over as they brown. If the potatoes are cooked before the chicken, remove them and keep warm.

Remove the cooked chicken from the oven, cover with foil and set aside to rest for 10 minutes before carving. Meanwhile, mix all the salad ingredients together in a large bowl and season with salt and pepper.

Carve the chicken into slices – allow about 115g/4oz or 3–4 thin slices per person – discarding the skin. Serve with the potatoes, roasted lemon wedges and salad. If wished, you can squeeze the soft garlic out of the skins into the salad.

Per serving

300 kcals

Fat: 7g

Fibre: 6.5g

Medium GI

COOK’S TIP…

TO CHECK IF THE CHICKEN IS COOKED, INSERT A SKEWER OR A THIN-BLADED KNIFE INTO THE MEATY PART OF ONE OF THE THIGHS. IF THE JUICES RUN CLEAR, THE CHICKEN IS READY.

LEBANESE LEMON AND GARLIC CHICKEN

In Lebanese households, several lemons would be squeezed over the chicken and potatoes; you can add more lemon juice than the amount suggested below without affecting the overall calorie count.

1½ large lemons

225g/8oz baby new potatoes, halved

250g/9oz skinless, boneless chicken breasts, cubed

2 garlic cloves, crushed

salt and freshly ground black pepper

2 unpeeled garlic cloves

spray olive oil

good pinch of paprika

a few fresh parsley sprigs, chopped

harissa paste (optional)

Lebanese salad

2 ripe juicy tomatoes, chopped

1 yellow (bell) pepper, deseeded and chopped

¼ red onion, chopped

¼ cucumber, cut into chunks

1 small cos (romaine) lettuce, sliced

bunch of mixed fresh herbs, such as mint, parsley, basil, chopped

2 tbsp oil-free vinaigrette dressing

squeeze of lemon juice

few drops of balsamic vinegar

Serves 2

Prep: 10 minutes

Cook: 45 minutes

Preheat the oven to 190°C/375°F/Gas mark 5. Squeeze the juice from 1 lemon and cut the half lemon into slices or wedges.

Put the potatoes and chicken in a shallow ovenproof dish. Sprinkle the crushed garlic, lemon juice and seasoning over the top. Tuck in the garlic cloves and lemon slices. Spray lightly with olive oil and then stir gently until everything is well coated. Dust with paprika and cover the dish with foil.

Bake in the oven for 30 minutes before removing the foil. Return to the oven and cook for a further 15 minutes until the chicken is cooked right through and the potatoes are tender. Sprinkle the parsley over the top.

Meanwhile, make the salad: mix the tomatoes, pepper, onion, cucumber, lettuce and herbs together in a bowl. Shake the vinaigrette, lemon juice and balsamic vinegar together in a screwtop jar until well combined. Toss the salad gently in the dressing.

Divide the chicken and potatoes between two serving plates, squeezing the garlic out of the skins. Serve with the salad and a little harissa, if wished.

Per serving

300 kcals

Fat: 3.8g

Fibre: 6g Low GI

MALAYSIAN PRAWN LAKSA

Laksa is a substantial meal in a bowl. It’s quick and easy to make and there’s practically no washing-up. Be sure to use reduced-fat coconut milk – it has 70 less calories and 7g fat per 100ml/3½fl oz/scant ½ cup than the whole milk. You can buy it in cans in delis and most supermarkets.

spray oil

1 onion, chopped

2 garlic cloves, crushed

1 tsp chopped fresh root ginger

1 small red chilli, deseeded and chopped

1 lemongrass stalk, peeled and finely chopped

300ml/½ pint/1¼ cups fish or vegetable stock

juice of 1 lime

100ml/3½fl oz/scant ½ cup reduced-fat

coconut milk

100g/3½oz/1 cup bean sprouts

200g/7oz cooked rice noodles

200g/7oz peeled raw tiger prawns (jumbo shrimp)

salt and freshly ground black pepper

2 spring onions (scallions), shredded

few fresh coriander (cilantro) sprigs, roughly chopped

Serves 2

Prep: 15 minutes

Cook: 15 minutes

Lightly spray a large deep frying pan or wok with oil and place over a high heat. When it’s hot, add the onion, garlic, ginger, chilli and lemongrass and stir-fry for 2–3 minutes until the onion is golden brown.

Add the stock, lime juice and coconut milk. Reduce the heat and cook gently for 5 minutes, then add the bean sprouts and cooked rice noodles and simmer gently for 5 minutes.

Add the prawns and cook gently for about 3 minutes until they are cooked and pink. Season to taste with salt and pepper.

Ladle the laksa into two deep bowls. Sprinkle with the shredded spring onions and chopped coriander and serve.

Per serving

300 kcals

Fat: 7g

Fibre: 3.5g

Medium GI

OR TRY THIS…

MAKE CHICKEN LAKSA BY ADDING 150G/5½OZ DICED SKINNED CHICKEN BREAST AT THE SAME TIME AS THE STOCK AND COCONUT MILK. COOK AS ABOVE AND OMIT THE PRAWNS. THE CALORIES WILL STAY THE SAME.

SMOKED FISH AND SPINACH GRATIN

A perfect supper on a cold evening. It doesn’t take long to prepare when you come in from work, and you can relax or get on with your chores while it’s cooking. And this is a great low-fat way to make a quick and easy white sauce, which you can also use for macaroni cheese, cauliflower cheese or topping a lasagne.

450g/1lb baby spinach leaves

175g/6oz tomatoes, peeled and sliced

300g/10½oz leftover cooked smoked

haddock or cod fillets, skinned, boned and flaked

3 tbsp chopped fresh parsley

1 tbsp grated Parmesan cheese

15g/½oz/generous ¼ cup fresh

white breadcrumbs

For the white sauce

1 tbsp cornflour (cornstarch)

150ml/¼ pint/⅔ cup skimmed (lowfat) milk

85g/3oz/generous ⅓ cup virtually fat-free natural fromage frais

pinch of nutmeg

salt and freshly ground black pepper

Serves 2

Prep: 15 minutes

Cook: 30 minutes

Preheat the oven to 200°C/400°C/Gas mark 6.

Put the spinach in a large saucepan set over a very low heat. Cover with a lid and cook, shaking the pan occasionally, for 2–3 minutes until the spinach wilts and turns bright green. Drain thoroughly, pressing down on the spinach with a saucer to squeeze out all the moisture. Chop it finely.

Make the white sauce: blend the cornflour with a little of the cold milk in a bowl. Heat the remaining milk in a small saucepan and bring to the boil. Stir in the cornflour mixture and cook, stirring with a wooden spoon for 1–2 minutes until the sauce is thick and smooth. Remove from the heat and beat in the fromage frais, nutmeg, salt and pepper.

Cover the bottom of a shallow ovenproof dish with overlapping slices of tomato. Spread the spinach over the top and then cover with the flaked smoked haddock.

Stir the parsley into the white sauce and pour over the haddock. Sprinkle the grated Parmesan and breadcrumbs over the top. Cook in the oven for 20 minutes until bubbling, crisp and golden brown. Serve hot.

Per serving

300 kcals

Fat: 6g

Fibre: 5.5g

Medium GI

OR TRY THIS…

IF YOU DON’T HAVE ANY LEFTOVER SMOKED FISH, COOK RAW FILLETS BY SIMMERING THEM GENTLY IN A FRYING PAN OR WIDE SAUCEPAN OF WATER OVER A LOW HEAT FOR ABOUT 10 MINUTES. DRAIN AND PICK THEM OVER FOR ANY BONES, THEN BREAK INTO LARGE FLAKES.

RED MULLET WITH PESTO SAUCE

Red mullet are delicious, especially on a warm summer’s evening. You can use 2 x 150g/5oz sea bass fillets instead and cook them in the same way. The calories will stay the same, but the fat grams per serving will be 0.5g less. If you can buy only whole red mullet, ask the fishmonger to fillet them for you.

4 x 75g/2¾oz red mullet fillets (with skin)

salt and freshly ground black pepper

spray oil

2 x 80g/2¾oz cherry tomatoes on the vine

few fresh chives, to garnish

lemon wedges, to serve

For the lemony pesto sauce

1 tbsp pine nuts

15g/½oz fresh basil leaves

60ml/2fl oz/¼ cup vegetable stock

2 tbsp grated Parmesan cheese

1 tsp olive oil

1 garlic clove, crushed

good squeeze of lemon juice

Serves 2

Prep: 15 minutes

Cook: 10 minutes

Make the pesto: put the pine nuts in a small saucepan and place over a medium heat. Cook, shaking the pan often, for 2–3 minutes until they are toasted and golden. Remove from the pan and leave to cool.

Put the pine nuts, basil, stock, grated Parmesan cheese, olive oil, garlic and lemon juice in a blender and blitz until smooth. The sauce should be quite thick. Cover and chill until ready to eat.

Season the red mullet with salt and pepper. Spray a non-stick frying pan lightly with oil and place over a high heat. Place the mullet, skin-side down, in the hot pan and cook for 2–3 minutes until the skin is crisp and golden. Turn the fillets over and cook for 2–3 minutes on the other side.

While the fish are cooking, cook the tomatoes on the vine in a ridged griddle pan or under a preheated hot grill, until the skins are a little blackened.

Serve the red mullet with the lemony pesto sauce, grilled tomatoes and lemon wedges, and garnish with chives.

Per serving

300 kcals

Fat: 12.5g

Fibre: 1g

Low GI

FISH FILLETS WITH CRISP PARMESAN CRUST

White fish fillets are low in calories and fat, and can be simply grilled and served with a squeeze of lemon juice and a grinding of black pepper. Adding a crisp cheesy crust makes them more appetizing and takes very little time when you’re creating a meal in a hurry.

30g/1oz/½ cup fresh white breadcrumbs

30g/1oz/generous ¼ cup grated

Parmesan cheese

3 tbsp chopped fresh parsley

freshly ground black pepper

pinch of paprika

2 x 150g/5½oz white fish fillets, such as cod or haddock, skinned

spray oil

100g/3½oz baby leaf salad

150g/5½oz tomatoes, diced

1 tbsp capers

2 tbsp oil-free vinaigrette dressing

few fresh basil leaves, torn

Serves 2

Prep: 10 minutes

Cook: 15 minutes

Preheat the oven to 190°C/375°F/Gas mark 5.

In a shallow dish, mix together the breadcrumbs, grated Parmesan, parsley, black pepper and paprika.

Lightly spray the fish fillets with oil and dip them into the seasoned breadcrumbs until they are evenly coated all over. Place them in an ovenproof dish.

Cook in the oven for 15 minutes until the coating is crisp and golden and the fish is cooked through.

Toss the baby salad leaves with the tomatoes, capers, vinaigrette dressing and basil. Serve the piping hot fish fillets immediately with the salad.

Per serving

300 kcals

Fat: 7g

Fibre: 2g

Low GI

OR TRY THIS…

INSTEAD OF USING OIL-FREE VINAIGRETTE FOR DRESSING SALADS, YOU CAN DRIZZLE SOME GOOD-QUALITY BALSAMIC VINEGAR OVER THE TOP. ITS NATURAL SWEETNESS ENHANCES MOST SALAD LEAVES AND VEGETABLES.

SOY SALMON AND VEGETABLE PARCELS

Nothing could be simpler than this refreshing, healthy dish – everything is cooked en papillote (in a paper parcel) in the oven, so the fish stays moist and succulent. Salmon is an oily fish and higher in calories and fat than white fish, but because it’s so filling you don’t need so much. It’s also a great source of omega-3 fatty acids, which are good for your heart. Other good sources are mackerel, herring, tuna and sardines.

2 carrots

2 celery sticks, chopped

4 spring onions (scallions), chopped

1 tsp finely chopped fresh root ginger

grated zest of 1 small lemon

4 star anise

2 x 100g/3½oz salmon fillets, skinned

few fresh coriander (cilantro)

sprigs, chopped

salt and freshly ground black pepper

2 tbsp vegetable or fish stock

1 tbsp light soy sauce

50g/1¾oz/¼ cup basmati rice

Serves 2

Prep: 15 minutes

Cook: 15 minutes

Preheat the open to 190°C/375°F/Gas mark 5.

Using a potato peeler, cut the carrots into very thin strips. Divide them between two large squares of greaseproof paper or baking parchment, then add the celery, spring onions, ginger, lemon zest and star anise.

Place the salmon fillets on top and sprinkle with the coriander. Season lightly with salt and pepper and drizzle over the stock and soy sauce.

Fold the paper over the salmon and vegetables, twisting the ends securely together to make two sealed parcels. Place them on a baking sheet and cook in the oven for 15 minutes until the vegetables are tender and the salmon is cooked right through.

Meanwhile, cook the rice according to the packet instructions.

Transfer the salmon and vegetables to two serving plates and serve immediately with the hot rice.

Per serving

300 kcals

Fat: 11.5g

Fibre: 2.5g

Medium GI

TEX-MEX VEGGIE BURGERS

These burgers are a great way of using up leftover cooked rice, whether it’s white or brown. They taste great served with low-fat guacamole, but remember that a tablespoon will add 22 calories and 2g fat.

1 x 200g/7oz can sweetcorn kernels

½ red onion, finely chopped

1 small red (bell) pepper, deseeded and finely diced

115g/4oz leftover boiled rice

grated zest of 1 lime

1 fresh red chilli, deseeded and finely chopped

2 tbsp chopped fresh coriander (cilantro)

salt and freshly ground black pepper

1 small egg, beaten (optional)

spray oil

For the salad

1 small packet of baby salad leaves

few fresh coriander (cilantro) sprigs, chopped

2 ripe tomatoes, chopped

1 tbsp oil-free vinaigrette dressing

To serve

60g/2¼oz reduced-fat tomato salsa

60g/2¼oz/¼ cup virtually fat-free

natural fromage frais

Serves 4

Prep: 15 minutes

Chill: 20 minutes

Cook: 20–25 minutes

Drain the sweetcorn kernels and reserve the liquid. Blitz the sweetcorn to a purée in a blender or food processor for a few seconds.

Put the puréed sweetcorn in a saucepan with the onion, red pepper and reserved liquid. Cover the pan and simmer over a low heat, stirring occasionally, for 10–15 minutes until the mixture has reduced and thickened and the onion and pepper have softened.

Stir in the rice, lime zest, half of the chilli (reserve the rest for the salad dressing) and the coriander. Season to taste with salt and pepper and transfer to a bowl. Cover and chill in the refrigerator for 20 minutes.

Preheat the grill (broiler). Divide the mixture into four portions. Using your hands, shape each one into a round patty. If the mixture is too crumbly, stir in some beaten egg to bind everything together.

Lightly spray the burgers on both sides with oil and cook under the hot grill for 4–5 minutes on each side until crisp and golden brown.

Mix the salad leaves, coriander and tomatoes in a bowl. Combine the vinaigrette dressing with the reserved chopped chilli in a small bowl and then pour over the salad and toss gently. Serve the burgers hot with the salad and a portion of tomato salsa and fromage frais.

Per serving

300 kcals

Fat: 6g fat

Fibre: 7.5g

Medium GI

ROASTED VEGETABLE AND MOZZARELLA BAKE

This simple supper is wholesome and surprisingly filling. You can make it more substantial if you serve it with cooked pasta, such as fusilli or shells, but this will add 100 calories and 0.5g fat per 85g/3oz (cooked weight) portion, making it a 400-calorie meal.

1 yellow (bell) pepper, deseeded and cut into chunks

1 red onion, cut into 8 wedges

200g/7oz sweet potato, peeled and cut into chunks

1 small aubergine (eggplant), cut into chunks

few fresh thyme sprigs, leaves picked

spray olive oil

sea salt and freshly ground black pepper

1 x 200g/7oz can chopped tomatoes

150g/5½oz spinach, roughly shredded

100g/3½oz reduced-fat mozzarella cheese, cubed

Serves 2

Prep: 10 minutes

Cook: 50 minutes

Preheat the oven to 200°C/400°F/Gas mark 6.

Put the yellow pepper, onion, sweet potato and aubergine in a large roasting pan. Sprinkle with the thyme leaves, spray lightly with oil and grind some sea salt and black pepper over the top.

Roast in the oven for about 25 minutes, turning the vegetables occasionally, until they are tender and just starting to char.

Put the chopped tomatoes and spinach in a saucepan and heat through gently over a low heat for about 2–3 minutes until the spinach starts to wilt.

Spoon a layer of roasted vegetables into an ovenproof dish, approximately 23 x 13cm/ 9 x 5in. Cover with some of the tomato and spinach mixture and continue layering in this way. Scatter the mozzarella over the top.

Cook in the oven for 15 minutes until the mozzarella has melted. Serve immediately.

Per serving

300 kcals

Fat: 6g

Fibre: 9.5g

Medium GI