Aspirational Food Diary Recipes

Chicken Pasta Bake

Chicken Pasta Bake

Serves 4 - 460 kcals per serving

Kcals Fat Sat fat Carbs Sugar Protein Salt
460 6.1g 2.9g 60.4g 10.5g 39.5g 1.2g

Ingredients

  • Frylight
  • 1 onion, diced
  • 2 garlic cloves, crushed
  • 400g skinless chicken breast fillet, cut into chunks
  • 1 tbsp tomato purée
  • 400g can chopped tomatoes
  • 200g cherry tomatoes
  • 2 tbsp fresh basil, chopped
  • Salt and pepper to taste
  • 280g wholemeal penne, dried
  • 60g reduced fat cheddar, grated
  • Fresh basil leaves to garnish

Method

  1. Preheat the oven to 200°C/180°C Fan/Gas mark 6.
  2. Place a large frying pan over a medium heat, spray with Frylight and cook the onion and garlic for 3-4 minutes, until the onion starts to soften.
  3. Add the chicken and cook for a further 5 minutes until it's no longer pink outside.
  4. Stir in the tomato purée, chopped tomatoes, cherry tomatoes, basil and salt and pepper. Reduce the heat and simmer for 10 minutes.
  5. Meanwhile, cook the pasta according to the pack instructions. Drain the pasta and add to the tomato mix.
  6. Transfer the pasta mix to an ovenproof dish, sprinkle over the grated cheese, season and bake for 15-20 minutes until starting to brown.
  7. Serve garnished with basil leaves.
Coriander and Lime Chicken

Coriander & Lime Chicken

Serves 4 - 255 kcals per serving

Kcals Fat Sat fat Carbs Sugar Protein Salt
255 5.8g 1.1g 7.1g 5.1g 43.9g 1.5g

Ingredients

  • 4 garlic cloves
  • Bunch fresh coriander
  • 2 tsp black pepper
  • 2 tsp caster sugar
  • Juice of two limes
  • 2 tsp Thai fish sauce
  • 1 tbsp soy sauce
  • 1 tbsp olive oil
  • 4 skinless chicken breast fillets (165g each)
  • 320g broccoli florets

Method

  1. Finely chop the garlic and coriander then mix in the pepper, sugar, lime juice, fish sauce, soy sauce and sunflower oil until well blended.
  2. Place the chicken breasts in the marinade and set aside for 1-2 hours, turning from time to time.
  3. Place a griddle pan or heavy, non stick frying pan over a medium heat and cook the chicken for 7-8 minutes on each side, until the chicken is cooked through and golden brown.
  4. Meanwhile, bring a small pan of water to the boil and cook the broccoli for 4-5 minutes until tender.
  5. Serve the chicken and broccoli with wholegrain rice.

Tip: The marinade contains lime juice, which tenderises the chicken. After more than a few hours though, the meat fibres can become so soft that the chicken literally falls apart, which means that this dish is not suitable for overnight marinating.

Honey and Mustard Chicken Salad

Honey & Mustard Chicken Salad

Serves 1 - 337 kcals per serving

Kcals Fat Sat fat Carbs Sugar Protein Salt
337 11.4g 2.4g 15.3g 13.6g 44.0g 0.57g

Ingredients

  • 1 tsp runny honey
  • 1 tsp wholegrain mustard
  • 165g skinless chicken breast
  • 30g fine green beans, trimmed
  • 100g mixed salad leaves
  • 50g cucumber, diced
  • 4 cherry tomatoes, halved
  • 40g avocado, sliced
  • 20g red onion, sliced

Method

  1. Preheat the oven to 200°C/180°C Fan/Gas mark 6.
  2. Mix the honey and mustard together to make a sticky glaze.
  3. Slice the chicken breast into 2 or 3 strips, evenly sized, and coat with the honey and mustard mix. Place in a foil parcel on a baking sheet and cook for around 20 minutes, or until cooked through.
  4. While cooking, bring a pan of water to the boil and cook the green beans for around 4-5 minutes to soften slightly. Remove from the heat and cool.
  5. On a plate arrange the salad leaves, cucumber, cherry tomatoes, avocado, red onion and green beans.
  6. Once the chicken has cooked, lay the slices on top and drizzle over any leftover glaze as a dressing and serve.
Healthier Alternative Spaghetti Bolognese

Healthier Alternative Spaghetti Bolognese

Serves 4 - 492 kcals per serving

Kcals Fat Sat fat Carbs Sugar Protein Salt
492 8.5g 3.0g 68.1g 17.8g 39.3g 0.61g

Ingredients

  • 2 garlic cloves, crushed
  • 1 onion, diced
  • Frylight
  • 2 red peppers, deseeded and diced
  • 1 carrot, peeled and sliced
  • 150g mushrooms, halved
  • 500g extra lean beef mince
  • 3 tbsp tomato purée
  • 400g can chopped tomatoes
  • ½ tsp paprika
  • ½ tsp dried oregano
  • handful fresh basil leaves
  • pinch salt
  • ½ tsp black pepper
  • 300g wholewheat spaghetti

Method

  1. Place a large frying pan over a medium heat, spray with Frylight and cook the garlic and onion for 3-4 minutes until starting to softened. Add the carrots and peppers, and cook for 3-4 minutes, stirring regularly.
  2. Season the beef mince and add to the pan, making sure you separate the mince and it browns evenly. Add the chopped mushrooms and stir through.
  3. Pour in the tomatoes and stir, along with the tomato purée, paprika, oregano and fresh basil leaves. Reduce the heat to low, and leave to simmer for 15-20 minutes.
  4. About 10 minutes before serving, add the spaghetti to a pan of boiling water and cook according to packet instructions.
  5. Serve the spaghetti in a bowl with the bolognese on top. Finally add a few leaves of fresh basil to garnish.
Roasted Tomato Soup

Roasted Tomato Soup

Serves 6 - 150 kcals per serving

Kcals Fat Sat fat Carbs Sugar Protein Salt
150 9.4g 1.4g 14.8g 7.2g 2.2g 0.87g

Ingredients

  • 1.2kg tomatoes
  • 3 garlic cloves
  • Salt and pepper to taste
  • 4 tbsp olive oil
  • 25g fresh basil
  • 250g potato
  • 1 tbsp tomato purée
  • 1 tbsp balsamic vinegar

Method

  1. Preheat the oven to 200°C/180°C Fan/Gas mark 6.
  2. Skin the tomatoes by pouring boiling water on them, leave for 1 minute exactly before slipping the skins off.
  3. Cut the tomatoes in halve and scatter on a roasting tray with the garlic cloves. Season well with salt and pepper, drizzle with 2 tablespoons of the olive oil and scatter over some chopped basil leaves.
  4. Roast in the oven for 1 hour or until the edges of the tomatoes are slightly blackened.
  5. About 20 minutes before the end of the roasting time, peel and chop the potato, place it in a saucepan with some salt and a pint of boiling water. Add the tomato purée then simmer for about 20 minutes.
  6. Remove the garlic cloves from the tray and scrape the roasted tomatoes, basil and juices into a food processor. Crush the garlic cloves into the mix, and discard the skins.
  7. Then add the contents of the potato saucepan and whiz everything to a thick purée.
  8. To make the basil purée, strip the leaves into a mortar, sprinkle them with half a teaspoon of salt, then bash the leaves down with the pestle. Add the remaining 2 tablespoons of olive oil and the balsamic vinegar and stir well.
  9. Gently reheat the soup before serving, drizzled with the basil purée and garnished with basil.