Ingredients

• 60g wholewheat penne, dry weight
• Low-cal cooking spray
• 50g courgette, sliced
• 40g frozen peas
• 8g pine nuts
• 16g Brazil nuts
• 25g avocado
• 2 tsp olive oil
• Small handful fresh basil
• Small handful fresh parsley
• 1 garlic clove
• Juice of ¼ lemon
• Salt and pepper to season

Method

1. Bring a large pan of water to the boil and cook the penne according to the pack instructions.
2. Meanwhile, place a large frying pan over a medium heat and spray with cooking spray.
3. Once hot, add the courgette slices and cook for 5 minutes, turning regularly. Set aside until your pasta is cooked.
4. When the pasta has a few minutes left, add the peas to the pan for a few minutes to warm through.
5. Meanwhile, place the pine nuts, Brazil nuts, avocado, olive oil, basil, parsley, garlic clove and the juice of ¼ lemon to a blender and blitz until well combined.
6. Drain the pasta and peas, add the pesto and courgette to the pan.
7. Season with salt and pepper then return to the heat for 2-3 mins until piping hot.
8. Serve garnished with a few basil leaves.

Ingredients

• 2 tsp toasted sesame oil
• 100g firm tofu, cut into cubes
• 1 tsp tamarind paste
• 1 tsp vegetarian fish sauce
• ½ tbsp chilli sauce
• 1 garlic clove, peeled and finely chopped
• ½ tsp demerara sugar
• ½ tbsp freshly squeezed lime juice
• 1 small pak choi, leaves separated, and ends chopped
• 150g straight to wok udon noodles
• 15g plain peanuts, crushed
• Small handful of fresh coriander, chopped
• 1 wedge of lime

Method

1. Place a medium pan over a medium-high heat and add half of the sesame oil until hot. Add the tofu and cook for 10-12 minutes, turning regularly, until the tofu starts to turn golden.
2. Meanwhile, mix together the tamarind, fish sauce, chilli sauce, garlic, sugar and lime juice to make your sauce.
3. Once the tofu has been cooking for 5 minutes, place a wok over a medium-high heat, add the remaining sesame oil and heat through. Add the pak choi to the pan and cook for 2-3 minutes until the leaves are starting to wilt.
4. Add the noodles and the sauce to the pak choi, and stir-fry for 3-4 minutes until piping hot.
5. Add the tofu to the noodles and mix together well.
6. Serve sprinkled with crushed peanuts, fresh coriander and a squeeze of lime juice.

Ingredients

• Low-cal cooking spray
• 100g sweet potato, diced into cubes
• 40g quinoa
• 1 heaped tbsp chickpeas, drained
• Salt and pepper to taste
• ¼ tsp garlic granules
• Handful spinach
• 1 tbsp lemon juice
• 1 tbsp tahini
• 1 tsp sesame oil
• ¼ avocado, sliced
• Handful romaine lettuce, chopped
• 1 tsp sunflower seeds

Method

1. Preheat the oven to 220°C/200°C Fan/Gas mark 7.
2. Spray a baking tray with cooking spray. Spread the sweet potato cubes out on the tray and bake in the oven for 20 minutes.
3. Meanwhile, cook the quinoa according to packet instructions.
4. Place the chickpeas in a bowl and season with salt, pepper and garlic granules.
5. Blanch the spinach by dropping into hot water for 30 seconds and then placing onto kitchen roll to dry.
6. Make a dressing by whisking together the lemon juice, tahini, sesame oil, and salt and pepper to taste, in a bowl.
7. Spoon the cooked quinoa into your serving bowl, then assemble with the rest of the prepared ingredients on top.
8. Drizzle with the lemon tahini dressing and serve with a sprinkling of sunflower seeds.

Ingredients

• 250g potatoes
• 2 Quorn sausages
• 1 tsp olive oil
• ¼ small onion, peeled and sliced
• 1 tsp vegetable gravy granules
• 100ml water
• 1tsp low-fat spread
• Dash of low-fat milk
• 100g frozen peas

Method

1. Peel and chop the potatoes into chunks.
2. Pop in a steamer and cook for 20 minutes, or until a fork slides into them very easily.
3. Meanwhile, cook the sausages according to the pack instructions.
4. While the potatoes and sausages cook, put a small pan over a low-medium heat and add the oil. Once hot, add the onions and cook for 5-6 minutes, stirring regularly, until softened.
5. Add the gravy granules and water to the pan, and heat through for 2-3 minutes until the granules have completely dissolved.
6. Once the potatoes are cooked, pour into a bowl with the spread and milk, and mash thoroughly with a potato masher.
7. Warm through the peas according to the pack instructions. Serve the mash alongside the peas and top with the sausages and onion gravy.

Ingredients

• ½ small onion, peeled and diced
• 1 small clove of garlic, crushed
• 1 inch piece of ginger, grated
• 50g carrot, peeled and cut into chunks
• 1 tbsp mild curry powder
• ½ tsp turmeric
• 1 heaped tsp plain flour
• 150ml reduced-salt vegetable stock
• 60ml lighter coconut milk
• 1 tsp honey
• ½ medium aubergine
• ½ medium free-range egg
• 30g panko breadcrumbs
• Sunflower oil for shallow frying
• 100g cooked rice

Method

1. Heat the oil in a pan over a medium heat, then add the onion, garlic, ginger and carrot. Cook for 3-4 minutes until the onion and carrot have started to soften.
2. Add the curry powder and turmeric and cook for 1 minute, then add the flour and cook for a further minute.
3. Next, pour in the vegetable stock and bring to the boil, stirring well to help the spices and flour dissolve.
4. Reduce to a simmer and cook for 10 minutes until the carrot is cooked through.
5. Add the coconut milk and honey, and simmer for a further 2-3 minutes.
6. Strain the sauce through a sieve, until you have a smooth sauce, then add the carrot chunks back in. Set aside.
7. Slice the aubergine into 1cm thick slices. Whisk the egg in a bowl and add the breadcrumbs to a separate bowl.
8. Pour the sunflower oil into a large frying pan, until it is 1cm deep. Set over a high heat and heat through for 2-3 minutes until hot.
9. With each slice of aubergine, coat in a little egg on both sides, then add to the breadcrumb bowl and coat in breadcrumbs – shake off any excess.
10. Put each slice in the oil, in a single layer and fry for 1-2 minutes on each side until golden and crisp.
11. Put onto a plate with some kitchen roll to dab off any excess oil. Heat through the curry sauce, then serve the aubergine and curry sauce over the rice.

Ingredients

• 1 tsp olive oil
• ½ small onion, diced
• 1 garlic clove, crushed
• ½ medium pepper, deseeded
• 1 tsp tomato puree
• 200g tomato passata
• ½ tsp smoked paprika
• ¼ tsp black pepper
• Pinch of dried chilli flakes
• 2 heaped tbsp tinned chickpeas, drained
• 2 medium free-range eggs
• 50g crusty bread, toasted

Method

1. Place a small frying pan over a medium heat and add the oil.
2. Once hot, add the onion and garlic and cook for 1-2 minutes until the onion starts to soften.
3. Meanwhile, slice the pepper into strips and add to the pan. Cook for a further 2-3 minutes until the pepper starts to soften.
4. Add the tomato puree and cook for one minute, then pour over the passata.
5. Add the smoked paprika, black pepper and chilli flakes (if you like spice!), and chickpeas.
6. Mix together well and simmer for 5 minutes until the sauce starts to thicken.
7. Make two wells in the sauce with the back of a spoon and crack each of the eggs into a well.
8. Reduce the heat to low, cover the pan and cook for 3-4 minutes until the egg whites are no longer runny, but the yolk is still runny. Cook for longer if you do not like runny yolks.
9. Serve the baked eggs with the crusty bread for dipping.

Ingredients

• 1 tsp olive oil
• ½ small onion, diced
• 1 garlic clove, crushed
• 150g chopped tomatoes
• ½ red chilli, deseeded and finely sliced
• 80g risotto rice
• 400ml reduced-salt vegetable stock
• 120g cooked king prawns
• Black pepper to season
• Handful watercress

Method

1. Place a medium pan over a medium-high heat and drizzle with the olive oil.
2. Add the onion and cook for 2-3 minutes, then add the garlic and cook for a further 1-2 minutes until the onion has softened.
3. Add the chopped tomatoes and red chilli to the pan and cook for a further 2 minutes.
4. Pour in the risotto rice and stir well to combine. Reduce the heat to medium and cook for 1-2 minutes until the rice has absorbed all the moisture.
5. Add 100ml of the stock to the pan at a time, stirring the rice and allowing the moisture to be absorbed.
6. Once the stock has been absorbed, add another 100ml of stock. Repeat until the rice is cooked through and no longer crunchy.
7. Once the rice is nearly done, add the prawns to the pan and stir well to combine. Heat through for 2-3 minutes.
8. Season well with black pepper and serve garnished with the watercress.

Ingredients

• 125g floury potatoes, peeled and cut into chunks
• 125g boned and skinned cod fillets
• Grated zest of ½ lemon
• 2 tsp tartare sauce
• Small handful fresh parsley, chopped
• Few chives, snipped, plus some whole ones to garnish
• 2 tsp plain flour
• ½ medium free-range egg, beaten
• 25g dried breadcrumbs
• Low-cal cooking spray
• Salt and black pepper to season
• Lemon wedge for squeezing
• 80g green beans, steamed
• 80g baby corn, steamed

Method

1. Cook the potatoes in a saucepan of boiling water for 12–15 minutes until tender. Drain well and then return to the warm pan and mash with a potato masher.
2. Meanwhile, steam the cod fillets in the top of a steamer or in a colander placed over a pan of simmering water for 8–10 minutes until the fish is cooked through. Break into large flakes with a fork.
3. Mix the mashed potato with the lemon zest, tartare sauce, parsley and snipped chives in a bowl. Season with salt and pepper and gently mix in the cod, taking care not to break up the flakes too much.
4. Lightly flour your hands and divide the mixture into 4 equal-sized portions. Shape each one into a patty and dip quickly into the beaten egg before coating with the breadcrumbs.
5. Lightly spray a large frying pan with cooking spray and set over a low-medium heat. When the pan is really hot, add the fishcakes and cook for 4 minutes each side until golden, taking care not to let them burn.
6. Serve the hot fishcakes, garnished with chives, with some lemon wedges for squeezing and the steamed green beans and baby corn.

Ingredients

• 250g baby new potatoes
• Low-cal cooking spray
• ½ small red onion, peeled and cut into wedges
• 1 clove garlic, crushed
• Salt and pepper to season
• 1 tsp olive oil
• 5 cherry tomatoes
• 120g salmon fillet
• ¼ small red chilli, deseeded and finely chopped
• Few sprigs of fresh thyme

Method

1. Preheat the oven to 220°C/200°C Fan/Gas mark 7.
2. Cut 250g baby potatoes into 1cm thick slices. Lay out on a baking tray which you've lightly coated in cooking spray.
3. Scatter over the red onion and add the garlic, season with salt and pepper and drizzle over 1 tsp of olive oil. Toss to coat everything.
4. Place on the middle shelf of the oven for 10-15 minutes until the potatoes are starting to soften.
5. Remove from the oven and shake lightly to avoid sticking and scatter over the cherry tomatoes.
6. Lay the salmon fillet on top. Spray with cooking oil and season with salt, pepper and the finely chopped chilli.
7. Scatter over the thyme and pop back in the oven for 15 minutes, until the salmon is cooked through.

Ingredients

• 120g tuna steaks
• Salt and pepper to season
• 2 tsp extra virgin olive oil
• Small handful of basil leaves
• 1 tinned anchovy fillet
• ½ tsp runny honey
• Juice and zest of ½ a lime
• ½ tsp wholegrain mustard
• ½ tbsp white wine vinegar
• Low-cal cooking spray
• 50g crusty white bread
• 80g iceberg lettuce, roughly chopped
• 60g cucumber, sliced
• 75g cherry tomatoes, halved

Method

1. Preheat the oven to 220°C/200°C Fan/Gas mark 7.
2. Season the tuna steaks on both sides and set aside.
3. Make the dressing by blending the olive oil, basil, anchovies, honey, lime juice, mustard, white wine vinegar and some ground black pepper until well blended. Put in the fridge to chill.
4. Put a large frying pan over a medium-high heat and spray with cooking oil.
5. Chop the bread into large croûton sized pieces and cook in the pan until just golden.
6. Scatter the croûtons on a baking tray and pop in the oven for 5-10 minutes, to further crisp up.
7. Heat a non-stick griddle pan over a medium-high heat. Once hot, add the tuna steak and cook for 3-4 minutes each side, or until cooked to desired level.
8. Place the lettuce, cucumber and tomatoes on a plate, top with the croûtons and then the tuna steak. Drizzle over plenty of dressing and serve!

Ingredients

• Low-cal cooking spray
• 120g chicken breast
• ½ tbsp fajita seasoning
• 1 medium tomato
• ½ medium red pepper
• ¼ small red onion, peeled
• Small handful of lettuce
• 100g rice, cooked
• 80g tinned sweetcorn, drained
• 100g canned kidney beans, drained
• ¼ medium avocado, mashed
• 2 tsp low-fat Greek yogurt
• 10g low-fat cheddar cheese, finely grated
• 10g corn tortillas

Method

1. Place a frying pan over a medium-high heat and spray with cooking oil spray.
2. Add the chicken breast to the pan and cook for 3 minutes on each side.
3. Scatter the fajita seasoning over both sides of the chicken and continue to cook for a further 4-5 minutes on each side, until cooked through (no longer pink inside).
4. Meanwhile, finely chop the tomato, red pepper and red onion and mix together in a bowl.
5. Get a large shallow bowl and add the lettuce, rice, sweetcorn, kidney beans and tomato, pepper and onion mix in sections.
6. Once the chicken is cooked, cut into slices and add to the bowl.
7. Top with the mashed avocado, Greek yogurt and cheddar cheese. Enjoy with the tortilla chips dipped in.

Ingredients

• 125g minced turkey
• 15g breadcrumbs
• 1 spring onion, thinly sliced
• ½ red chilli, finely chopped
• 1 tbsp of fresh coriander, chopped
• Salt and black pepper to season
• Low cal cooking spray
• 1 crusty wholemeal rolls
• 2 Little Gem lettuce leaves
• 1 slice of tomato
• 60g medium avocado, mashed

Method

1. Using your hands, mix together the turkey, breadcrumbs, spring onion, chilli and half the coriander in a bowl. Season lightly with salt and pepper.
2. Again, using your hands, mould the mixture into a patty shape approximately an inch thick. Cover and chill in the fridge for at least 2 hours.
3. Lightly spray a frying pan with cooking spray and place over a medium-high heat.
4. Cook the burger for 8-10 minutes on each side, until golden brown and cooked right through.
5. Cut the roll in half and add two lettuce leaves and a slice of tomato to the base.
6. Place the burger on top and add 1 tbsp of mashed avocado, a sprinkling of spring onion and a few sprigs of fresh coriander.
7. Sandwich together with the top of the roll and enjoy!

Ingredients

• 100g reduced-fat oven chips
• 30g watercress
• 5 cherry tomatoes, halved
• 3 tsp olive oil
• Salt and pepper to season
• 5oz sirloin steak

Method

1. Cook the oven chips according to the packet instructions.
2. Meanwhile, place the watercress and cherry tomatoes in a bowl and drizzle with a tsp olive oil, season with salt and pepper, and mix well. Set aside.
3. Season the steak with salt and pepper on both sides and set aside on a plate.
4. Once the chips have about 10 minutes left to cook, place a frying pan over a high heat and warm through.
5. Once hot, add 2 tsp of oil to the pan and heat through for 10-20 seconds. Place the steak in the pan and cook for 2 minutes 15 seconds on each side for a medium steak (longer if you like it well-done and less time if you prefer it rarer).
6. Once cooked, place on a chopping board and leave to rest for 5 minutes.
7. Serve with the chips and salad.

Ingredients

• 2 tsp olive oil
• ½ medium onion, diced
• 1 garlic clove, crushed
• 150g lean beef mince
• 2 tsp tomato puree
• Salt and black pepper to season
• 200g tomato passata
• ½ tsp mixed dried herbs
• 4 cherry tomatoes, quartered
• Few sprigs fresh basil, chopped
• 150g courgette, sliced into ribbons or courgetti strips
• 15g grated low-fat cheddar

Method

1. Place a frying pan over a medium heat and drizzle in the olive oil.
2. Once hot, add the onion and garlic and cook for 3-4 minutes until the onion starts to soften.
3. Add the mince to a bowl and add half the onion and garlic from the pan, 1 tsp of tomato puree and season with salt and pepper.
4. Shape the mixture into golf ball sized rounds.
5. Add the meatballs to the pan and cook for 4-5 minutes, turning frequently.
6. Add the rest of the tomato puree to the pan and cook for 1 minute.
7. Pour in the passata and sprinkle in the dried herbs. Mix well and cook for 5 minutes.
8. Add the cherry tomatoes and fresh basil to the pan and cook for a further 5 minutes.
9. Meanwhile, soften the courgetti in a pan of boiling water for 2-3 minutes, drain and put in a bowl.
10. Top the courgetti with the turkey balls and sauce, and a sprinkling of cheese. Enjoy!