Ingredients

• Frylight
• 1 medium onion, diced
• 60g Tikka Masala paste
• 180g leftover cooked skinless chicken breast meat, cut into strips
• 400g tin of chopped tomatoes
• Handful of spinach, raw
• 50g low-fat natural yogurt
• Handful of chopped coriander
• 2 mini plain naans

Method

1. Pre-heat the oven to 180°C. Heat a non-stick pan with Frylight and fry the onion for 3 minutes.
2. Add the curry paste and fry for another minute.
3. Add the chicken and chopped tomatoes with a little water. Heat through for 2 minutes.
4. Meanwhile, put the naans in the oven for 3-4 minutes to warm through.
5. Add the spinach to the pan and stir through. Cover again and cook for a futher minute until the spinach wilts.
6. Remove pan from heat. Stir in the yogurt and coriander, and serve.

Ingredients

• 1 tbsp sesame oil
• 320g mixed stir fry vegetables
• 300g fresh flat rice noodles
• 200g cooked, peeled prawns
• 2 tbsp sweet chilli sauce
• 2 tbsp light soy sauce
• ½ lime
• 1 small chilli, sliced

Method

1. Heat the oil in a wok or frying pan, then stir-fry the veg over a high heat for approximately 3-4 minutes.
2. Add the noodles, prawns, sweet chilli sauce and soy sauce and stir fry for a further 4-5 minutes, until the veg has softened and everything is piping hot.
3. To serve, ladle into warmed bowls or plates. Garnish with lime slices and diced red chilli.

Ingredients

• 2 tsp olive oil
• ½ small onion, diced
• 5 mushrooms, sliced
• 2 smoked bacon medallions, chopped
• 2 medium eggs
• 1 medium egg white
• 30g reduced fat cheddar, grated
• Handful of lettuce, chopped
• 1 medium tomato, quartered

Method

1. Heat the oil in a frying pan. Add the onion and fry for 2-3 minutes until starting to soften.
2. Add the mushroom and bacon, and cook for a further 2 minutes.
3. Meanwhile whisk the eggs and egg white together.
4. Pour the egg mix into the pan and heat through for 3 minutes.
5. Flip the omelette, top with the cheddar and heat through for a further 2 minutes.
6. Serve with the lettuce and tomato salad.

Ingredients

• Frylight
• 125g lean beef steak
• ¼ sachet of fajita spice mix
• 2 mini wholewheat wraps
• Handful of shredded lettuce
• 6 cherry tomatoes, halved
• ½ red onion, chopped
• Small red chilli, sliced
• 1 lime

Method

1. Heat a non-stick pan with Frylight.
2. Bash the steak to make it no more than 1cm thick and then cut into strips.
3. Add the steak strips to the pan, cover with fajita seasoning and fry until cooked to your liking.
4. Meanwhile, warm the wraps through in the microwave.
5. Once the steak is done serve in the wraps with lettuce, tomato, onion and season with lime juice and fresh chilli.

Ingredients

• 300g wholewheat spaghetti
• Low-cal cooking spray
• 2 cloves garlic
• 600g cherry tomatoes
• 120g reduced-fat pesto
• Black pepper to season
• 50g Italian hard cheese
• Few sprigs basil

Method

1. Cook the spaghetti according to the packet instructions.
2. Meanwhile, lightly spray a small frying pan with cooking spray and set over a medium heat. Cook the garlic and tomatoes, stirring once or twice, for 3-4 minutes until the tomatoes start to soften.
3. Drain the cooked spaghetti, then return to the warm cooking pot and stir in the pesto.
4. Divide between four warm shallow bowls and add the tomatoes and garlic. Grind some black pepper over the top. Sprinkle with Parmesan shavings and garnish with sprigs of basil.