As with all your other meals, take the time to both plan what you fancy eating and to sit down and enjoy it. The more leisurely your meal, the more likely you are to enjoy it and feel physically satisfied. Not only will this help you to feel happy and in control, but it can help to put an end to telly snacking…
- Steak, Potatoes and Mushrooms
In a pan of salted, boiling water, cook 100g of new potatoes until cooked. Drain and thickly slice. Brush with olive oil and place a medium hot grill for a few minutes each side or until golden brown. Remove, sprinkle with herb salt set aside. Meanwhile in a non-stick frying pan, add two teaspoons of olive oil and once hot, add one large thickly sliced flat mushroom. Put a lid on the pan and allow to cook for five minutes. Then add one chopped spring onion and stir for 30 seconds. Season, remove from pan and set aside. In the same pan, place 100g of thinly sliced fillet steak and cook over a medium heat for 30 seconds on each side. Serve with the potatoes and mushrooms and garnish your steak with rocket leaves drizzled with Balsamic vinegar. - Big Bowl of Oriental Broth
Pan of salted boiling water
60g noodles
600ml vegetable stock
1 slice ginger
120g button mushrooms wiped
120g carrots peeled and cut into fine sticks
120g broccoli florets
100g pressed tofu
1 tablespoon freshly chopped coriander
3 spring onions finely sliced
A little soy sauceCook noodles according to pack instructions. Heat vegetable stock and ginger bringing to the simmer. Add mushrooms, carrots and broccoli. Once 80% cooked, add tofu slices. Drain noodles and put into a bowl. Add coriander and spring onions to stock and tofu broth. Ladle this onto hot noodles. Drizzle over a little soy sauce, season and garnish. Serve. - Mexican Tuna Wrap
Pinch chilli flakes
1/4 onion finely chopped
100g canned tuna in spring water, drained
1 chopped tomato
1 teaspoon tomato puree
1 tablespoon fat reduced cheddar, grated
1 tablespoon fresh chives, chopped (optional)
l tortilla wrap
1 tablespoon canned or frozen sweetcornPre-heat oven to 190C, 375F, Gas mark 5. Brush a non-stick frying pan lightly with oil and cook onion for 3 - 5 minutes until soft but not coloured. Add chopped tomato, tomato puree and chilli flakes and simmer gently for 10 minutes. Season to taste. Add the tuna and heat for 3 minutes. Warm the flour tortilla as per pack instructions. Spoon the tuna mixture along the middle of the tortilla, sprinkle over the sweetcorn and chives and fold in the sides of the tortilla. Place in ovenproof dish and bake for 10 minutes. Remove from the oven and sprinkle with the cheese. Return to the oven and bake for a further 5 - 10 minutes or until the cheese has melted. - Thai Cod
150g fresh (or frozen cod) cubed
1 tablespoon frozen peas
1 dessert spoon green curry paste
100g reduced fat coconut milk
1 teaspoon fish sauce
1 teaspoon chopped fresh or dried coriander
60g basmati riceCook the rice according to pack instructions. Brush a saucepan lightly with oil, add the green curry paste and fry for one minute stirring continuously. Add coconut milk and bring to boil. Stir in the cod and frozen peas and simmer gently for about 10 minutes. Season with fish sauce; draw off the heat and sprinkle over fresh basil leaves. Serve immediately with rice. - Anchovy Chilli Spaghetti
80g raw spaghetti
1/4 fresh chilli (de-seeded and finely chopped)
1 clove garlic, crushed
3 roughly chopped canned anchovies
Small broccoli florets already boiled lightly and drainedCook the spaghetti according to pack instructions. Spray a non-stick pan with a little oil, add the chilli, garlic and broccoli florets and stir-fry at a medium to high heat for 5 minutes. Then add the anchovies and stir for a further 2 minutes. Once pasta is cooked, drain and reserve 1 tablespoon of the pasta water. Add the pasta to the pan, stir in the tablespoon of pasta water and mix thoroughly. Serve garnished with fresh chopped parsley. - Chicken and Vegetable Hotpot
1 skinless chicken breast 100g
2 celery sticks, chopped
6 mushrooms, sliced
2 carrots, sliced
1 onion, sliced
1/4pt Chicken stock
a pinch of dried or fresh thyme
salt & Pepper
150g sweet potato
1 tablespoon half fat crème fraiche.Lightly brush a non-stick oven proof pan with oil. Add chicken breast and brown each side. Add celery, mushrooms, carrots and onion and sauté for 3 minutes. Pour in chicken stock. Add thyme, a little salt plus black pepper to taste. Cover and bake in a medium oven for 35-40 minutes. Bake potato at the same time. Remove casserole from the oven and stir in 1 tablespoon of half-fat creme fraiche. Serve with baked potato. - Spanish Omelette
A small red onion, finely chopped
Half a red pepper, deseeded and chopped
2 eggs, whisked in a bowl
150g boiled sweet potato, cubedBrush a non-stick frying pan lightly with oil and gently fry onions and red pepper until soft. Add the cooked cubes of sweet potato and cook for about a minute. Beat the eggs and season with a little salt and ground black pepper. Pour into the frying pan. Allow to cook until the top looks cooked. Heat grill to high and finish omelet off under grill till the top is cooked. Turn out onto plate and serve with a big green leafed salad drizzled with Balsamic vinegar. - Meatloaf (Serves 4)
400g extra lean minced beef
100g wholemeal bread breadcrumbs
1 small onion, finely chopped
1 stick celery, finely chopped
1 tablespoon of tomato puree
1 size 3 egg, beaten
Salt and pepper
Pinch of dried mixed herbsMix all the ingredients together well until combined. Place in a lightly greased 450g loaf tin. Press down well, cover with foil and bake at 180C/350F/Gas Mark 4 for 30 minutes. Take out of oven and drain off any excess fat, re-cover with foil and return to the oven for a further 30 minutes. Serve sliced, hot or cold with seasonal vegetables or a green salad if cold. - Salmon Parcel
100g salmon fillet, skinned
Black pepper
Lemon juice
150g sweet potato, peeled and cut into 5 chunks
1 spring onion
A handful of fresh parsley
Courgettes or green vegetables of choice.Brush a large piece of foil lightly with oil and place the fish in the center. Season with salt and freshly ground pepper, and lemon juice. Fold up the foil to make a loose parcel. Bake in the oven at 180c/350F Gas mark 4 for approximately 20 - 30 minutes or until the fish is cooked. While the fish is cooking boil the peeled sweet potato chunks. Drain the cooked potato and mash with a teaspoon of extra virgin of olive oil, a tablespoon of chopped spring onion and 1 tablespoon of chopped parsley. Serve the cooked fish with the mashed potato with courgettes or another green vegetable of your choosing. - Turkey Kebabs in Pitta
100g turkey, cubed
Half a red pepper, deseeded and cut into squares
A small red onion,
4 cherry tomatoes
1 tablespoon of tzatsiki
1 wholemeal pitta breadSeparate each layer of the onion. Thread cubes of the turkey, green pepper, cherry tomato and onions alternatively onto skewers and brush very lightly with oil. Place either over a barbecue or under a grill till the turkey is cooked through. Warm the pitta, and slit through. Unthread cooked turkey and vegetables into pitta pocket and serve with tzatsiki. You can make your own tzatsiki by mixing grated cucumber with some low fat plain yogurt and some cayenne pepper. - Pork Stir Fry
100 g extra lean pork, small cubes
125g of stir-fry vegetables mix
1 tablespoon of. fresh orange juice
2 teaspoons of soy sauce
1 teaspoon wine vinegar
Half a clove of garlic, crushed
50 ml vegetable stock
1 teaspoon of clear honey
1 teaspoon of corn flour
Herb salt
70g fresh noodlesPlace pork in a shallow dish. Whisk together orange juice, soy sauce and wine vinegar. Add the sliced garlic and a pinch of herb salt and pour over the pork pieces, cover and marinate for 1 hour. Strain, reserving the marinade. Brush a non-stick frying pan very lightly with oil and when hot add pork and stir-fry for 5 minutes or until well cooked. Remove with a slotted spoon and set aside. Brush pan again with a little oil and add the mixed vegetables and fry for 5 minutes or until cooked. Return the pork to the pan. Mix reserved marinade with the vegetable stock, honey and cornflour and stir into the vegetables and pork. Cover the pan and simmer for 2-3 minutes. Cook the noodles according to pack instructions and serve with the stir-fry. - Grilled Gammon Steak with Crushed New Potatoes
100g gammon steak
150g new potatoes
2 tablespoons of frozen peas
2 spring onionsIn a pan of boiling salted water, cook the new potatoes. Once cooked, drain and crush using a fork. Add a teaspoon of extra virgin olive oil and the green tops of the two spring onions with a pinch of herb salt and mix together. Set aside. Cook the peas as per pack instructions. Drain. Brush a non-stick frying pan with olive oil. Add half a clove of garlic, peeled but still whole. Add the peas and over a medium heat, sauté for two minutes. Then put in the white part of the spring onion finely chopped and continue to sauté for a further minute. Meanwhile grill the gammon steak for 2 - 3 minutes on each side. Serve with the potatoes and peas. Drizzle the gammon steak with a little sweet Balsamic vinegar. - Moroccan Chickpea Casserole with Bulghar Wheat
Half a medium onion (chopped)
50g button mushrooms (finely sliced)
1 clove crushed garlic
90g tinned chickpeas
Half a teaspoon of ground cumin & coriander
2 teaspoons of tomato puree
100g tinned chopped tomatoes
50g sultanas (soaked in 100ml boiling water)
550 ml vegetable stock (use a stock cube)
6 tablespoons of bulghar wheat
Salt
Cayenne pepper
Chopped parsley
Chunk of sourdough bread.Heat a moderately sized saucepan and brush with a little oil. Add onions and mushrooms and cook till soft. Add garlic, chickpeas, cumin & coriander and cook for about a minute. Add tomato puree, tinned tomatoes, sultanas plus the water they were soaked in and 250ml of the vegetable stock. Bring to the boil and turn down the heat to simmer gently for 10 minutes. Meanwhile put the bulghar wheat in a saucepan over a high heat and cook dry for 2 - 4 minutes. Pour on remain 300 ml of vegetable stock, turn off the heat and cover with a tight fitting lid or foil and leave for 5 - 6 minutes or until all the stock has been absorbed. When the chickpeas are ready remove from the heat, add parsley and season to taste. Serve bulghar wheat and spoon chickpea casserole on top. Serve with a chunk of warm sourdough bread. - Chicken Teriyaki
1 chicken breast (about 100g in weight)
Salt and ground black pepper
1 tablespoon dark brown sugar
1 tablespoon Soya Sauce
1 tablespoon of medium sweet sherry
50g raw egg noodles
4 spring onions (finely sliced)
2 grated carrots.Pre-heat grill to maximum. In a saucepan heat the sugar, soy sauce and sherry till it starts to boil and turn off the heat. Season chicken lightly with salt & pepper and place on baking tray. Lightly brush with oil and cook under grill for 5 minutes each side basting with the sugar, soy sauce and sherry mixture. Bring a saucepan of salted water to the boil and cook the egg noodles according to the packet instructions, when cooked drain and add vegetables. Spoon noodles onto plate and top with sliced cooked chicken, drizzle remaining cooking juices over chicken plus any leftover sauce. - Sweet Potato Pie
60g lean back bacon rind removed
150g sweet potato
1 slice granary bread
1 tablespoon of chopped chives
1 teaspoon of grain mustard
1 teaspoon Dijon mustard
1 shallot, finely chopped
Herb salt
Mixed salad leavesPre-heat grill to maximum. Cook bacon under grill to cook for 4-5 minutes. Wrap sweet potato in absorbent paper and microwave on high for 8 minutes. While bacon and potato are cooking prepare the topping. Chop up the bread into medium sized crumbs and mix with chives, mustards and finely chopped onion. When bacon is cooked chop finely and mix with bread mixture. Take sweet potato out of oven when cooked, slice horizontally, season with herb salt and then spoon on bread and bacon topping. Place the sweet potato under the grill and cook until topping is well browned. Serve immediately with mixed salad leaves and fat free salad dressing. - Steamed Salmon and Sautéed Bean Sprouts
90g skinless salmon fillet
Herb salt
2 slices lemon
1 small clove of crushed garlic
Bag of baby leaf spinach
2 cloves crushed garlic
Half lemon
Sweet Balsamic vinegar
1 tablespoon of chopped parsley
Sea salt and freshly ground black pepperBring a pan of water to the boil and either place a steamer on top. Season the salmon with herb salt and top with lemon slices. Wrap the salmon in tin foil and place the parcel into the steamer. Cover with lid and steam for 5 minutes. Meanwhile place large frying pan on a high heat and brush lightly with oil. Add the spinach and sauté quickly with the crushed garlic. Squeeze in the juice of half a lemon and cover with a lid. Over a low heat steam-cook for 5 minutes. After this, remove the lid. Turn the heat to medium and allow to cook so that the liquid from the spinach and lemon juice is reduced to almost nothing. Season lightly with sea salt and black pepper. Serve on plate topped with the unwrapped salmon filet drizzled with sweet Balsamic vinegar. - Mango & Mackerel salad
50g smoked peppered mackerel fillets
Half a ripe mango, peeled and sliced
Half a fresh lime
Half a teaspoon of horseradish relish
Half a tsp. Dijon mustard
8 cherry tomatoes halved
2 inch length cucumber diced
A small bunch chopped chives
Small bowl assorted salad leaves
Wholemeal pitta breadPre-heat grill to maximum. Place mackerel on a baking tray and grill gently for 4 minutes. Meanwhile squeeze lime over mango. In a mixing bowl add horseradish, mustard and mango, tomatoes and cucumber and mix well. Add salad leaves and sprinkle with some of the chives. Toast pitta bread under grill n both sides and cut into soldiers. Serve the salad and gently break up the mackerel fillet using a fork. Sprinkle this over the top of the salad and then, sprinkle with the remaining chives. - Grilled Pork Escallope with Parsley and Mustard Mash
150g sweet peeled potatoes
70g lean pork escalopes
Salt & pepper
1 teaspoon of clear honey
3 teaspoons of Dijon mustard
1 teaspoon of butter
2 teaspoon of grain mustard
Herb salt
Steamed vegetables to serve
1 tablespoon of chopped fresh parsleyPre-heat grill to maximum
Place potatoes in a pan of salted water, bring to the boil and cook until soft. Meanwhile season the pork and pace on a grill tray. Mix honey and 1 tsp. of the Dijon mustard and spread on pork. Place tray under grill and cook for 10 minutes on one side only. Drain potatoes and mash with the butter and a little herb salt until smooth. Add the grain and remaining Dijon mustard to the mash. Remove pork from grill and reserve any cooking juices to serve with the meat. At the last moment add parsley to the mash and serve topped with the pork surrounded by your choice of steamed vegetables. - Red Kidney Bean Pulao
60g Basmati rice
Half a cinnamon stick
1 clove
2 green cardamom pods
A small onion sliced
Half a tsp. freshly grated ginger
Pinch chilli powder
Pinch of turmeric
1 clove garlic, crushed
Half tsp. garam masala
60g frozen peas
60g cauliflower florets
1 carrot sliced
1 courgette, sliced
80g cooked red kidney beans
Half a tablespoon of fresh lemon juice
1 tablespoon of fresh coriander leaves, chopped
Sea salt
300 ml water.Wash the rice in cold water and leave to soak while you prepare the other ingredients. Heat a saucepan over a moderate heat and brush lightly with oil. Add cinnamon, cloves and cardamom and cook for about a minute. Add chopped onion and fry gently for 2 minutes. Add ginger chilli powder and turmeric, garlic and garam masala, followed by the peas and cauliflower. Continue to cook gently and then add carrot and courgette. Drain the rice and put it along with the kidney beans into the pan with vegetables. Stir gently and then add the lemon juice, coriander, a little salt and the water. Bring to the boil then turn down and cover with a lid. Leave for 12 - 15 minutes till all the water has been absorbed and the rice is cooked. Let the Pulao settle for 5 minutes before serving. - Spicy Bulgur Wheat with Apricots
50 g bulgur wheat
Half an onion finely chopped
Pinch ground cinnamon
25g raisins
50g dried apricots
300 ml vegetable stock
1 large packet fresh baby spinach leaves
A bunch of fresh basil leaves
50g cooked chickpeas
Half a teaspoon of hot chilli sauce
Zest and juice of half a lemon
Whole fresh nutmegIn a saucepan add a little oil, then the bulgur wheat and onion. Cook gently and add the cinnamon, raisins and apricots. When the ingredients are well mixed add the vegetable stock and turn the heat down to low. Cover with a lid and let the bulgur wheat absorb all the liquid, which should take about 6 minutes. Add a little of the spinach and all of the basil leaves, together with the chickpeas to the cooked bulgur wheat. Mix thoroughly and add chilli sauce, lemon zest and juice. Steam or boil the rest of the spinach. Place cooked Bulgur wheat on a plate with cooked spinach and grate a little nutmeg for extra flavour. - Spicy Rice ‘n’ Fish Cakes
100g sweet potatoes, peeled & chopped
Half a medium onion chopped
Half a tsp. ground cumin and coriander
Pinch of ground mace
80g of cooked, flaked salmon
Few leaves of fresh coriander, chopped
Small bunch chives chopped
Few drops of Tabasco
1 tablespoon of cooked basmati rice
Herb salt
1 tomato sliced
A small red onion finely chopped
Sweet Balsamic vinegarBoil potatoes till soft. Meanwhile heat a non-stick pan and brush lightly with oil. Cook onion with ground cumin, coriander and mace until soft. Add the salmon and remove from heat. Drain potatoes when cooked and using a fork crush them and combine with salmon mixture. Combine coriander, chives and Tabasco with the basmati rice. Add to potato mixture. Season with herb salt. The mixture should be firm enough to mould into little cake shapes or you can make one large fish cake. Using a non-stick frying brush with a little oil, cook the fishcakes on a moderate heat for 2-3 minutes each side. When potato cakes are lightly coloured serve them with a tomato, red onion and basil salad drizzled with sweet Balsamic vinegar. - Rice Noodle Stir Fry
55g pork escallope cut into thin strips
2tbs white wine vinegar
1 teaspoon of clear honey
1 red chilli, de-seeded and chopped
50 rice noodles (raw weight)
150g mushrooms
2 spring onions sliced
60g mange tout
1 tablespoon of soy sauce
150g bean spouts
1 tablespoon of fresh coriander, choppedPrepare noodles as per the pack instructions. Mix vinegar, honey and chilli in a small pan and bring to the boil. Heat a non-stick frying pan and brush with a little oil. When the pan is hot add pork strips and cook thoroughly. Place cooked pork on absorbent paper and clean pan. Return pan to stove and add a little more fry light to the pan, throw in mushrooms, sliced onions and mangetout. Let vegetables cook for a couple of minutes and then add soy sauce and bean sprouts. Cook for a further minute then add drained rice noodles. Mix coriander to vinegar a chilli mixture. Mix noodles well into stir-fry and serve with sauce drizzled over. - Cottage Pie with Carrots and Peas
200g sweet potatoes, peeled and cut up
70g extra lean minded beef or lamb
Half an onion, peeled and finely chopped
60g button mushrooms
1 clove garlic, peeled and crushed
Half a tbs. tomato puree
100 ml beef stock (made with a cube)
Sea salt and ground black pepper
200ml skimmed milk
1 teaspoon of mild horseradish relish
Good sized portion of peas and carrotsBoil potatoes in salted water for 12 -15 minutes. Drain and cover. Meanwhile heat a non-stick frying pan on a moderate brush lightly with oil and the chopped onions and sauté for 5 minutes. Then add the mushrooms and garlic and continue to sauté for 2 - 3 minutes. Then add minced beef and keep stirring, allowing the meat to brown. Once browned, season lightly with black pepper and then add tomato puree. Add the stock. Let the mixture simmer for about 10 - 12 minutes and season to taste. Mash the potatoes with a teaspoon of butter and the horseradish relish. Season and put to one side. Preheat grill to maximum. Place cooked meat mixture in a small casserole dish and top with the mashed potato. Put the cottage pie under the grill for 6 - 8 minutes to lightly brown and serve with cooked peas and carrots. - Pasta with Olive Tomato Sauce
Serves 2
150g pasta bows
1 onion chopped
1 clove garlic chopped
400g can of Italian plum tomatoes
6 black olives roughly chopped
Herb salt
4 teaspoons of grated Parmesan cheese
Fresh basil leaves
Green saladHeat a non-stick pan and brush lightly with oil. Add the onions and sauté until golden brown. Add the chopped black olives and then add the garlic and sauté for 5 minutes longer. Then add the tinned tomatoes. Turn up the heat and bring to the boil. Once boiling add a good pinch of herb salt. Simmer for 12 - 15 minutes. Meanwhile cook the pasta bows according to pack instructions. Drain and add the pasta to the sauce. Mix thoroughly. Add the chopped basil and serve with grated Parmesan and a large green salad drizzled with sweet Balsamic vinegar. - Sausages with Spring Onion Mash
150 g sweet potatoes, peeled and chopped
2 sausages good quality, reduced fat version
Broccoli
Juice of half a lemon
4 spring onions finely chopped
Herb saltCook the potatoes in a pan of salted boiling water while you grill your sausages. Steam the broccoli, drain, squeeze over the lemon juice and set aside. When potatoes are cooked, drain and mash with a teaspoon of extra virgin olive oil. Add the spring onions and herb salt, seasoning to taste. Serve mash topped with sausages and broccoli on the side. - Chicken Kebab
100g lean chicken cut into cubes
50g plain low fat yoghurt
Finely diced small chunk of cucumber
Juice of half a lemon
Chopped, de-seeded green chilli
1 small romano red pepper deseed and chopped into chunks
1 small red onion peeled and cut into quarters
A wholemeal pitta bread
Herb salt
Iceberg lettuce, shreddedThread chicken cubes on to metal skewer alternating with chunks of pepper and onion. Lightly brush with olive oil and sprinkle over herb salt. Grill for 12 minutes under a medium grill, turning occasionally. Mix the yogurt with the cucumber, lemon juice and chopped chilli. Warm a wholemeal pitta under the grill then fill with lettuce. Remove the skewer and lay on the chicken, peppers and onions. Top with the yoghurt and serve. - Baked Salmon
125g salmon steak
Juice of half a lemon
Fresh rosemary sprig
Herb salt
Chunk of sourdough bread
2 large tomatoes, sliced
Small red onion, peeled and finely slicedPlace salmon on a piece of foil; sprinkle over the lemon juice and lay on the sprig of rosemary. Sprinkle with a little herb salt. Close foil into a parcel. Bake at 200oc for 10 - 15 minutes. Serve with the chunk of sourdough bread and the tomato and onion salad drizzled with sweet Balsamic vinegar. - Herby Scrambled Eggs
2 eggs
Herb salt
Small red onion finely sliced
1 teaspoon of olive oil
1 finely chopped, deseeded green chilli
Slice of rye breadIn a non-stick frying pan, add the olive oil and sauté the onion until browned. Add the chilli and sauté for a further 2 minutes. Remove from the heat. Crack two eggs directly into the pan. Immediately scramble together using a wooden spoon. Put back onto a low heat and scramble for a minute or two. Season with herb salt and serve with lightly toasted rye bread rubbed with a little fresh garlic. Pile rocket leaves on top of the bread, then put scrambled chilli eggs on top of this and serve.