RECIPES

SOUPS

RED PEPPER, TOMATO AND LENTIL SOUP (SERVES 4) Spray oil 2 medium onion, chopped 2 medium carrot, chopped 4 cloves of garlic, chopped 1KG Tomatoes, halved 4 red peppers, deseeded and chopped 150g red lentils 2 X 400g tin chopped tomatoes 2 pints vegetable stock 1. Preheat oven to 180C, place tomatoes and red peppers in baking tray and spray with oil,

roast in a moderate oven for 20-25 mins. 2. Spray saucepan with oil and add onions, carrots and garlic, fry for 5 mins. 3. Add chopped tomatoes, stock and lentils, bring to the boil, reduce heat and simmer

until vegetables are tender. 4. When tomatoes and peppers are cooked add to the saucepan and continue cooking for

20 mins. 5. Liquidise or blend soup until smooth, add skimmed milk or water if the soup is too thick.

SQUASH AND CHICKPEA SOUP (SERVES 4) 2 Butternut Squash 2 Large Onions Spray Oil 4 cloves garlic 1 red chilli (optional) 2 x 400g chickpeas 4 x 400g chopped tin tomatoes 4 pints veg stock 2tspn ground cumin 2tspn ground coriander Salt and pepper 1. Peel squash, scrape out seeds and cut into 2cm pieces. 2. Chop the onion and garlic and fry in spray oil for 5 minutes. 3. Add squash and fry another 5 mins. Add the chopped chilli, ground cumin and ground

coriander and cook for a further 2 mins. 4. Stir in the stock, chopped tomatoes and drained chickpeas. Season with salt and

pepper. 5. Bring to the boil, cover and simmer for 35 mins until squash is tender. 6. Blend until smooth.

CARROT AND CORRIANDER SOUP (SERVES 4) 1 large onion, chopped 80g peeled butternut squash, chopped 750g carrots, peeled and chopped 1 litre boiling vegetable stock 1 tsp ground coriander 60g canned cannellini beans, drained 10g fresh coriander, finely chopped 3 tbsp quark salt and freshly ground black pepper 1. Put the onion into a large pan with the squash, carrots, stock and ground coriander.

Bring to the boil over a high heat, turn the heat to low and simmer for 20 minutes or until the vegetables are very soft.

2. Add the beans to the soup and simmer for a couple of minutes. Take off the heat, cool slightly then pour into a food processor or liquidiser and whizz until smooth.

3. Stir in the fresh coriander and quark, season to taste and serve. MINESTRONE SOUP (SERVES 4) Spray oil 100gh wholemeal pasta 1 onion, chopped 2 garlic cloves, roughly chopped 2 carrots, peeled and diced 2 medium courgettes, diced 1 large tin (400g) of chopped tomatoes 1tbsp of fresh basil, roughly chopped freshly ground black pepper 1 large tin (400g) of cannellini beans, drained and rinsed ¼ green cabbage, chopped 1. Heat the oil in a large saucepan over a medium heat. Add the onion and garlic and

gently fry, without browning, for 2-3 minutes. Add the carrots, celery and courgettes, and cook for further 4-5 minutes.

2. Stir in the tomatoes. Fill the tomato can with water twice and mix into the vegetables along with the chopped basil. Season with freshly ground black pepper and then simmer gently for 30 minutes.

3. Add the cannellini beans, pasta and the cabbage, and simmer gently for a further 30 minutes.

TOMATO AND BASIL SOUP (SERVES 4) 1kg (2lb) tomatoes, halved 2 large cloves garlic, whole 1tbsp olive oil 600ml (1pint) vegetable stock 8 basil leaves, chopped 1. Place the tomato halves and whole garlic cloves in a roasting tin, drizzle with olive oil

and season. Roast for 20 minutes. 2. Spoon the tomatoes and all their juices into a food processor. Squeeze in the cooked

garlic, discarding the skin. Pour in the vegetable stock and add the basil leaves. Blend until smooth. Return to the pan and reheat, seasoning to taste before serving.

MUSHROOM SOUP (SERVES 4) 500g mushrooms 1 large onion, peeled and dice 500ml vegetable stock 2 tbspn low fat crème fraiche Spray oil 2 cloves garlic, crushed 3-4 sprigs of fresh thyme salt pepper 1. Using a large, non stick pan, sauté the onions and garlic in the spray oil until soft then

add the mushrooms and thyme. 2. Fry the mushrooms until lightly browned, add the hot stock then pour the contents of

the pan into a blender and blend until smooth. Return the soup to the pan, add the crème fraiche and heat through.

3. Season to taste.

LEEK, POTATO AND BACON SOUP (SERVES 4)

Spray oil 300g leeks, washed and finely sliced 300g potatoes, peeled and sliced 100g lean and chopped bacon 1pt stock (preferably fresh chicken stock, but chicken or vegetable stock cubes can be used) 1/2 pint skimmed milk 1. Heat the oil and fry the potato, leeks and bacon in a pan, until soft but not coloured. 2. Add the stock and cook until the potatoes are tender. Liquidize until smooth. 3. Return to the pan and add the milk and reheat.

ROOT VEGETABLE SOUP (SERVES 4) 5 carrots, chopped 4 parsnips, chopped 1 tsp cumin Low calorie cooking spray 1 onion, diced 8 sticks of celery, diced 1 swede, diced 1 garlic clove, chopped 2 bay leaves 2 vegetable stock cubes 3 pints boiling water 1 tsp dried ginger 1 tsp chilli powder Freshly ground black pepper, to taste 1. Preheat the oven to 200°C/180°C Fan/Gas 6. Peel and chop the carrots and parsnips.

Place them in an oven-proof dish, sprinkle the cumin over them. Spray with low calorie cooking spray and place in the oven for around 30 minutes.

2. Wash and dice the onion and celery, then place them in a large pan sprayed with low calorie cooking spray.

3. Whilst the celery and onions are sweating down, bring a kettle to the boil and dice the swede.

4. Add the garlic to the pan and cook until the onions start to go clear. Add the diced swede to the pan and mix well with the existing ingredients.

5. Remove the carrots and parsnips from the oven and add to the pan along with the bay leaves.

6. Make up the vegetable stock with 3 pints of boiling water and pour into the pan to cover the contents, also add the dried ginger, chilli powder and black pepper. Bring to the boil and leave to simmer for 20-30 minutes or until all the contents are soft.

7. Remove the pan from the heat and allow to cool a little before removing the bay leaves. 8. Transfer the contents into a blender or use a hand blender in the pan. Add more

chilli/ginger/black pepper, to taste. Add more water if necessary to thin the consistency to your liking - you may need to add another stock cube if you add quite a lot of water.

CHICKEN (AND TURKEY) RECIPES CHICKEN CURRY (SERVES 4) Spray oil 1 onion, peeled and roughly chopped 2 garlic cloves, peeled and crushed 1tbsp Madras curry paste 1tsp red wine vinegar 450g cooked chicken, cut into bite sized pieces 300g vegetables such as red peppers, cauliflower, beans, carrots 1tbsp tomato paste 400g canned chopped tomatoes

1. Spray a large frying pan with the oil and add the onion and garlic. Cook over a medium heat until golden.

2. Add the curry paste and cook for 1 minute to cook off the spices. 3. Add the tomato purée, chopped tomatoes, vinegar and 200ml water to the frying pan. 4. Bring to the boil and simmer uncovered for about 5 minutes. 5. Add your chosen vegetables and cook for about 5 minutes until the vegetables are

tender. Stir in the chicken pieces and season with salt and pepper. 6. Simmer gently for a few minutes or until the chicken is piping hot. Cut into a thick chunk

of chicken to check that it is cooked through with no pink showing.

CHICKEN SUPREME (SERVES 2)

1 480g large onion, finely chopped 300g button mushrooms, cut in half 1 tsp garlic granules 2 skinless and boneless chicken breasts, thickly sliced 4 back bacon rashers, visible fat removed, roughly chopped 100g quark 100ml chicken stock 1 tsp mustard powder Salt and freshly ground black pepper 1 tsp dried parsley 1. Spray a medium non-stick frying plan with low calorie cooking spray and place over a

low-medium heat. Add the onions and garlic granules and fry for 5 minutes or until lightly browned, stirring frequently. Add the chicken, bacon and mushrooms and cook for a further 10 minutes.

2. Meanwhile, in a large bowl add the quark, chicken stock, mustard powder and salt and pepper. Mix really well until it makes a thick sauce.

3. Pour the sauce into the frying pan, stir really well and simmer for 5-10 minutes.

CHICKEN KEBABS (SERVES 4) 2 chicken breasts 1 courgette 1 pepper 1 red onion Mushrooms 1 tablespoon lemon juice 1 teaspoon powdered coriander Pepper to taste 50ml yoghurt 1. Soak the skewers in water while you prepare the chicken, this will prevent them from

burning 2. Place the chicken and vegetables in a bowl 3. Make the marinade with the yoghurt, lemon juice, coriander powder, pepper and chilli

(if using) 4. Add the marinade to the chicken and vegetables and place in the fridge and leave for at

least 30 minutes 5. Thread the pieces onto skewers and cook under a grill until nicely coloured and cooked

through. TURKEY METBALL WITH RED PEPPER SAUCE (SERVES 4) 500g (18oz) pack British turkey mince 1 small onion, very finely chopped 1 tsp dried oregano 1 thick slice wholemeal bread, made into breadcrumbs Spray oil 1 onion, chopped 2 red peppers, roughly chopped 1 clove garlic, crushed 1 tbsp tomato puree 400g can chopped tomatoes 1. Spray a large frying pan with the oil and fry the onions and red peppers for about 5

minutes, until starting to soften. Add the garlic and fry for another minute. 2. Stir in the tomato puree, chopped tomatoes and seasoning. Cook on a gentle heat,

uncovered for about 15 minutes, until the sauce is thick. Remove from heat and blend for a smooth sauce or leave chunky. Check seasoning then set aside.

3. For the meatballs, combine the turkey mince, onion, oregano and mix well with your hands. Add enough breadcrumbs to allow the mixture to bind. With damp hands, roll the mixture into little balls until it is all used up, makes about 16.

4. Heat about 2 teaspoons olive oil in a frying pan and fry the meatballs in two batches for about 15 minutes until cooked, turning frequently to brown all over.

5. Reheat the red pepper sauce in a saucepan and add the meatballs to warm through

BEEF RECIPES COTTAGE PIE (SERVES 4) Low calorie cooking spray 1 large onion, chopped 2 garlic cloves, finely chopped 500g lean beef mince (5% fat or less) 400g tin chopped tomatoes 200g passata 6 tbsp tomato purée Worcestershire sauce 1 tsp dried mixed herbs 1kg potatoes 200g fat-free natural fromage frais 160g reduced-fat Cheddar cheese, grated method 1. Preheat the oven to 200°C/180°C Fan/Gas 6. Boil the potatoes in a large saucepan of

lightly salted water for 15-20 minutes or until tender. Drain. Add the fromage frais, mash until smooth and set aside.

2. Spray another pan with low calorie cooking spray, add the onion and garlic, fry for 5 minutes. Add the minced beef and cook for a few minutes until the beef is brown.

3. Stir in the chopped tomatoes, passata, tomato purée, Worcestershire sauce and herbs. Bring to the boil, cover and simmer for 5-10 minutes.

4. Spoon the beef mixture into an oven proof dish and spread the mash over the top and sprinkle with cheese. Place into a hot oven for 30 minutes or until the top is golden brown.

BURGER (SERVES 4) 225g (1lb) lean minced beef or lamb Spray oil 1 small onion, peeled and finely chopped 1 red pepper chopped ½ tbsp chopped parsley (optional) 1 beef stock cube, finely crumbled 1 small apple, peeled and grated ½ lightly beaten egg 30g fresh breadcrumbs ½tbsp Worcestershire sauce a little flour 1. Fry the onion and red pepper in the spray oil for about 5 minutes or until softened. In a

mixing bowl, combine the sautéed onion together with all the other ingredients. With floured hands, form into 10 burgers.

2. Grill the burgers on a medium heat for 10-15 mins on each side until cooked through and no pink meat showing.

BEEF GOULASH WITH PASTA (SERVES 4) Low calorie cooking spray 700g braising steak, all visible fat removed, cut into chunks 1 large onion, roughly chopped 400g mushrooms, sliced 2 garlic cloves, crushed 1½ tsp paprika, plus a pinch to garnish 283g jar flame-roasted peppers in vinegar, drained and chopped 1 level tbsp tomato purée 2 tbsp beef concentrate 400g dried tagliatelle ½ green cabbage, shredded 4 tbsp fat-free fromage frais A small handful of fresh chives, chopped 1. Preheat your oven to 180°C/160°C Fan/Gas 4. Heat a frying pan sprayed with low calorie

cooking spray and fry the beef until browned. Transfer to a flameproof casserole dish. 2. Spray the frying pan with more low calorie cooking spray and cook the onion for 5

minutes. Add the mushrooms and garlic and fry for 5 minutes, adding the paprika for the final minute. Add this to the casserole dish along with the peppers, tomato purée, beef concentrate and 275ml boiling water and stir over the heat until simmering. Cover and cook in the oven for 2 hours.

3. Cook the tagliatelle according to pack instructions and steam the cabbage for 5 minutes. Serve the goulash with the tagliatelle and cabbage, topped with fromage frais and sprinkled with chives and a pinch of paprika.

BEEF STEW (SERVES 4 ) Low calorie cooking spray 700g lean casserole steak, visible fat removed, cut into bite-sized pieces 2 garlic cloves, crushed 2 onions, roughly chopped 3 carrots, roughly chopped 2 turnips, peeled and roughly chopped 600ml boiling beef stock salt and freshly ground black pepper 2 tsp dried mixed herbs 1. Preheat the oven to 160°C/Fan 140°C/Gas 3. 2. Spray a large non-stick frying pan with low calorie cooking spray and place over a

medium heat. Add the meat and fry until browned on all sides. 3. Transfer the meat to an ovenproof casserole dish along with the garlic, onions, carrots,

turnips and stock. Season to taste and add the dried herbs. Cover tightly and cook in the oven for 2 hours.

CORNED BEEF HASH (SERVES 4) 1 tin corned beef Spray oil 4 large potatoes 1 large carrot finely chopped 1 large onion chopped 2 peppers (different colours) 1 cup frozen peas 2 cloves garlic finely chopped ½ small cabbage cut in to small pieces Fresh chives (chopped) Fresh coriander (chopped) Low fat cheese grated 1 teaspoon curry or chilli powder (optional) 1. Peel the potatoes and dice, place in a pan of hot water and boil until softened, mash

with a little skimmed milk and place to one side until required 2. Fry the onion and garlic in the spray oil, in a large pan for about 5 minutes 3. Add the carrot and peppers, fry for a further 3 minutes 4. Add the peas, cabbage, chives and coriander cook for about 3 minutes 5. Stir in the corned beef and potato, mix well 6. Cook for a few minutes ensuring the mixture has warmed through 7. Place in an oven proof dish and top with the grated cheese, bake in a hot oven for 10

minutes, 220C / 425F / gas mark 7

FISH RECIPES CAULIFLOWER AND PRAWN FRIED RICE (SERVES 4) 1 cauliflower, separated into florets, leaves discarded 2 tsp sunflower oil 1 x 220g pack stir-fry vegetable medley, spring onions and chilli finely sliced, 2 tsp ginger and garlic paste 2 carrots, peeled and chopped 150g (5oz) frozen peas 200g (7oz) everyday value frozen cooked and peeled prawns, defrosted 3 eggs 3 tsp toasted sesame oil 2 tbsp reduced-salt soy sauce, plus extra to serve (optional) 1 tbsp chilli sauce (optional) 2 tsp sesame seeds (optional) 1. To make the cauliflower 'rice', pulse the florets a few times in a food processor or grate

coarsely. 2. Heat the oil in a wok or sauté pan. Stir-fry half the sliced spring onions and chilli with

the ginger and garlic paste for 1 minute. 3. Add the rest of the vegetables from the stir-fry pack, and the carrots and peas. Stir-fry

for 3-4 minutes, until just tender. Add the prawns and heat through for 2 minutes. Stir in the cauliflower rice and stir-fry for 1 minute.

4. Whisk together the eggs and 1 tsp sesame oil, then season. Make 2 spaces in the veg and pour in the egg. Let it set, then mix through with a flat spatula.

5. Toss the cooked veg and prawns with 2 tbsp soy sauce. Serve in bowls, drizzled with the remaining sesame oil. Top with the reserved spring onions and the chilli sauce, sesame seeds and extra soy sauce, if using.

FISH PIE (SERVES 4) 400g carrots, peeled and roughly chopped 300g swede, peeled and roughly chopped 1 large egg, beaten 4 tbsp fat free natural yogurt Salt and freshly ground black pepper 300g fat free natural yogurt 150g quark 4 tbsp chopped fresh dill 2 tbsp chopped fresh flat-leaf parsley 200g skinless cod fillets, cooked and cut into large bite-sized pieces 200g skinless smoked haddock fillets, cooked and flaked 3 hard boiled eggs, peeled and quartered 200g cooked and peeled prawns Juice of ½ a lemon

1. Start by making the topping. Put the carrots and swede into a large pan of lightly salted boiling water and cook for 25-30 minutes, until tender. Drain, return to the pan and mash. Allow to cool, stir in the beaten egg and yogurt, season and set aside.

2. Preheat the oven to 200°C/180°Fan/Gas 6. 3. Place the yogurt, quark, dill and parsley in a saucepan and warm gently. Add the cod

and haddock and cook for 5 minutes. 4. Place the quark and fish mixture in a large mixing bowl with the hard boiled eggs,

prawns and lemon juice, season and mix well. Transfer this mixture to a deep, ovenproof dish. Spoon the topping over the surface, then ruffle with a fork. Place in the oven and bake for 20-25 minutes until the topping is lightly browned.

FISH AND CHIPS (SERVES 4) 4 x 150g cod fillets Juice of 1 lemon Salt and freshly ground black pepper 900g Maris Piper or King Edward potatoes Low calorie cooking spray 60g dried breadcrumbs 4 tbsp freshly chopped parsley 2 eggs method 1. Preheat the oven to 200°C/180°C Fan/Gas 6. Place the cod fillets in a bowl, sprinkle

over the lemon juice and season well. Leave to marinate for an hour. 2. Meanwhile, peel the potatoes and cut into thick chips. Bring a pan of water to the boil

and cook the chips for 5 minutes. Drain and dry on kitchen paper. Return to the dry pan and shake to ‘rough up’ the edges. Transfer to a non-stick baking sheet, spray with low calorie cooking spray and season well.

3. Mix together the breadcrumbs, parsley and seasoning to taste. Lightly beat the eggs and place in a bowl. Dip each cod fillet into the egg mixture and then into the breadcrumbs mixture to coat evenly and place on a baking sheet sprayed with low calorie oil spray.

4. Place the chips in the oven and cook for 10 minutes. Add the fish and cook for a further 15-20 minutes. Divide between four plates and serve with tomato ketchup

TUNA BURGERS 185g x 2 can tuna, drained 800g potatoes, peeled, boiled, mashed & cooled slightly 1 tin sweet corn 80g fresh breadcrumbs Sunflower oil, for brushing 1. Preheat the oven to 180°C. Peel the potatoes and cut into chunks. Cook in a pan of

boiling water for 10–15 minutes until tender. 2. Mash the potatoes and stir in the tuna and sweet corn. Shape into eight round patties. 3. Place breadcrumbs on a plate. Press fish cakes into them; turn to coat lightly. 4. Place on a lightly oiled baking sheet and bake in the oven for about 20 minutes, until

lightly browned. PRAWN CURRY Low-calorie cooking spray 2 garlic cloves, crushed 4 green chillies – 2 deseeded and finely chopped, 2 split lengthways 5 medium tomatoes, 3 chopped, 2 cut into wedges 1 tbsp ground cumin 1 tbsp garam masala 1 tsp turmeric A pinch of sweetener 1 tsp sea salt 2 tbsp fat-free natural yogurt 1 onion, thickly sliced 500g raw peeled king or tiger prawns 1 red pepper, deseeded and thinly sliced 1 orange pepper, deseeded and thinly sliced 1 level tsp cornflour 1 large cucumber, sliced into ribbons with a vegetable peeler, to serve

1. Spray a deep non-stick frying pan with low-calorie cooking spray and place over a high

heat. Add the garlic, chopped chillies, chopped tomatoes, cumin, garam masala, turmeric, sweetener and salt and stir-fry for 3-4 minutes or until the tomatoes start to soften.

2. Add the split chillies and stir-fry for 1-2 minutes, then add the yogurt and 200ml water. Stir well, reduce the heat to low and simmer gently for 10 minutes or until the sauce has reduced by about one-third, stirring occasionally (the yogurt may separate at first but don’t worry, it will disappear into the sauce).

3. While the sauce is cooking, spray another non-stick frying pan with low-calorie cooking spray and place over a high heat. Add the onion, prawns and peppers and cook for 5-6 minutes or until the prawns turn pink. Add the tomato wedges and stir-fry for 2-3 minutes or until the vegetables are just tender.

4. Mix the cornflour with 1 tbsp cold water to form a smooth paste, stir into the sauce and simmer for a few seconds or until it thickens, stirring constantly. Add the stir-fried prawns and vegetables to the sauce, stir well and bring to the boil.

FISH CAKES (SERVES 4) 225g (8oz) smoked haddock 225g (8oz) cod 450g (1lb) cold, mashed potato 4 spring onions, chopped finely 2 teaspoons Thai red or green curry paste (optional) 1 small egg, beaten 75g (2 ¾ oz) frozen sweetcorn, defrosted 3 tablespoons plain white flour 1. Put the fish fillets in a large frying pan and pour enough cold water just to cover them.

Poach gently for 5-6 minutes, until the flesh looks opaque and flakes easily when tested with a fork.

2. Lift the fish from the frying pan, discard any skin and bones and then flake the flesh roughly. Allow to cool completely.

3. Preheat the oven to gas mark 5/190℃/375℉. Put the potato in a large bowl and mix in the spring onions, red or green curry paste (if using), egg and sweetcorn. Add the fish, season with salt and pepper and mix together gently. Form the mixture into 8 fish cakes and dust them with flour.

4. Place the fish cakes on baking sheets and bake them in the oven for 30-35 minutes, until brown.

5. Allow 2 fish cakes per person serve with some mixed salad leaves.

VEGETARIAN RECIPES (INC. QUORN RECIPES) VEGETABLE AND BEAN BURGERS 2 carrots, diced 2 onions, sliced 2 celery sticks, finely sliced 2 garlic cloves, finely chopped 2 small leeks, finely sliced Spray oil 2 tbspn tomato puree 2 tspn mixed herbs 1 x 400g canned kidney beans, washed and drained 150g brown rice, boiled 1. Fry the carrot, onion, celery, garlic and leek in spray olive oil, until soft - this should take

about 5-10 minutes. 2. Add the kidney beans, tomato puree, mixed herbs and rice and mash everything

together. Scatter over the parsley, and season to taste. Cool a little before shaping the mixture into round patties, about 4cm in diameter and 1cm thick.

3. Heat a frying pan over a medium heat with the remaining olive oil. Fry the vegetable burgers on both sides for about 3-4 minutes on each side, until golden.

SPAGHETTI BOLOGNAISE 1 large carrot 1 onion 200g mushrooms Spray oil 400g can chopped tomatoes 1 tsp dried mixed herbs 2 tbsp tomato ketchup 1 vegetable stock cube 350g pack Quorn mince 400g spaghetti 1. Peel the carrot and cut into small dice. Halve and peel the onion, then finely chop.

Thickly slice the mushrooms. 2. Heat the oil in a large frying pan, add the onion and carrots and cook over the heat,

stirring frequently, for about 10 mins until the onion is soft. Add the mushrooms and stir-fry for a few mins more.

3. Tip the tomatoes into the pan with half a can of water, the herbs, ketchup and stock, then stir well to make a sauce.

4. Stir the Quorn into the sauce, season with salt and pepper, then cover and simmer for 12 mins until the vegetables are cooked and the mixture is saucy rather than wet.

5. Meanwhile, bring a large pan of salted water to the boil. Add the spaghetti and boil according to pack instructions - usually about 9-10 mins - until just tender.

6. Drain the spaghetti and pile into 4 bowls. Spoon the sauce on top

ITALIAN FRITTATA (SERVES 4) 350g/12oz new potatoes 8 eggs 1 punnet mushrooms 1 large head broccoli 113g/4oz sweet corn Spray oil 1 red onion – peeled and thinly sliced Grated cheese 1. Boil a saucepan of water, add potatoes and bring back to the boil until potatoes are

nearly cooked, place broccoli in a steamer on top 2. Drain well and cover to keep hot 3. Heat oil and fry onions for 5 mins then add mushrooms 4. Slice potatoes thinly and place in bottom of an oiled baking dish 5. Add sweet corn, mushrooms and onions, then place broccoli on top 6. In bowl beat the 8 eggs 7. Pour in egg mixture into the baking dish and sprinkle cheese on top 8. Place the dish containing the mixture on the top shelf of the oven gas 9. 6 – 400ºF – 195ºC for approx 30 minutes 10. Check frittata is cooked through (top, edges and centre are set) 11. Place dish to one side, leave for 2 minutes, cut into wedges WHOLE-WHEAT PIZZAS 8 whole-wheat pitta breads 4 tbsp tomato puree 1 pkt passata 100g grated low fat cheddar cheese 8 mushrooms, sliced 2 red peppers, sliced 2 green peppers, sliced 1 tspn Dried oregano

1. Finely chop the peppers and slice the mushroom, fry for 10 mins 2. Cook the passata, oregano and tomato puree until a thick consistency 3. Spread each pitta with the tomato sauce 4. Add some slices of mushroom, peppers and ham 5. Top each with the grated cheese 6. Place under a preheated grill until the cheese melts

SPICY RICE FILLED VEGETABLES (SERVES 4) 225g dried short grain rice 8 large tomatoes 1 small green pepper, deseeded and chopped 1 garlic clove, peeled 1 tsp dried parsley ½ tsp smoked paprika Salt and freshly ground black pepper 2 red peppers, halved and deseeded 1. Cook the rice according to the packet instructions until just tender. Drain. 2. Meanwhile, slice the tops off each tomato to make lids. Remove the middle from each

tomato with a spoon and place all the seeds and pulp into a processor. Add the green pepper, garlic, parsley, smoked paprika and seasoning and blitz to a purée. Take the blade out of the processor and stir in the drained rice.

3. Preheat the oven to 200°C/180°C Fan/Gas 6. 4. Arrange the tomato shells and halved peppers, cut side up, in a large ovenproof dish or

roasting tin. Spoon the flavoured rice into each, roughly a dessertspoon in each tomato and 2 dessert spoon into the peppers. Cover the peppers with some foil and replace the tomato lids on the tomatoes.

5. Roast the peppers and tomatoes in the oven for 15-20 minutes. VEGETARIAN CHILLI (SERVES 4) Spray oil 500g quorn mince 2 tins of tomatoes Red/yellow/green peppers (de-seeded & chopped) 1 onion (chopped) Mushrooms (chopped) 1 tin of kidney beans 2 cloves garlic (crushed) Chilli powder 1 heaped tbsp tomato puree 1. Spray a large saucepan with the oil and add the onions, peppers and garlic until soft 2. Add the mince cook until brown, then add the mushrooms and cook for a further 2

minutes 3. Add the tinned tomatoes and the tomato puree 4. Add the chilli powder to taste 5. Bring to the boil and add the kidney beans 6. Simmer for 30-40 minutes

SPICY BEAN BURRITOS (SERVES 4) Spray oil 1 onion, finely chopped 1 clove of garlic, crushed ½ teaspoon chilli powder 1 x 400g tin chopped tomatoes 1 tins kidney beans 5 mushrooms, sliced 1 red peppers 1 green peppers 4 tortillas 1. Heat the oil and fry the onion and garlic until soft. 2. Add chilli powder and stir. 3. Add tinned tomatoes, kidney beans, mushrooms and peppers and cook for 10 minutes. 4. Place bean mixture in tortilla and roll up. 5. Serve tortillas with green salad RED LENTIL AND SWEET PEPPER CURRY (SERVES 4) Spray oil 2 onion, chopped 4 garlic cloves, crushed 4 tbspns curry powder 300g dried red lentils 2 red pepper, deseeded and chopped 2 green pepper, deseeded and chopped 2 yellow pepper, deseeded and chopped 2 aubergine, diced 2 pint vegetable stock 400g tinned chopped tomatoes 2 tbspns chopped fresh coriander Salt and pepper 1. Heat the oil in a large saucepan and cook the onion and garlic until softened. 2. Stir in the curry powder and cook for a further minute. 3. Stir in the lentils, peppers and aubergine, then pour the stock over and bring to the

boil. 4. Cover, reduce heat and simmer for 30 mins, until the lentils are tender, stirring

occasionally. 5. Remove the lid from the pan. Stir in the tomatoes, season and allow to bubble for 15

mins or until the desired thickness is achieved. 6. Stir in coriander and serve.

ROAST VEGETABLE COUSCOUS (SERVES 4) 1 each of red, green and yellow peppers, deseeded and roughly chopped 3 red onions, roughly chopped 1 aubergine, cut into small chunks 6 baby courgettes, halved lengthways 6 garlic cloves, roughly chopped Low-calorie cooking spray Salt and freshly ground black pepper 300g plain dried couscous 1. Preheat your oven to 200°C/180°C fan/gas 6. Place all the vegetables and the garlic in

a roasting tray. Spray with low-calorie cooking spray, season and toss well. Roast for 35-40 minutes, or until tender and lightly charred.

2. Place the couscous in a heatproof bowl, pour in enough boiling water to submerge the grains, cover and leave to stand for 10-12 minutes, oruntil all the liquid is absorbed.

3. Fluff up the grains with a fork and turn out onto a large serving dish. 4. Add the vegetables and toss well.

FETA, AUBERGINE AND TOMATO BAKE 2 aubergine, cut into cubes 2 red onion, finely sliced 2 clove garlic, crushed Spray oil 8 tomatoes, quartered 2 x 400g tin chopped tomatoes 2 tbspn fresh basil, chopped 200g low fat feta cheese 100g wholemeal bread, made into breadcrumbs 100g cheddar cheese 2 tbspn chopped fresh parsley 1. Heat the oil and fry aubergine, onion and garlic until soft. Place in an ovenproof dish. 2. Add the tomatoes and tinned tomatoes and basil and mix well. 3. Cube the feta cheese and sprinkle over, mix breadcrumbs with grated cheese and

finely chopped parsley. Sprinkle evenly over aubergine and tomatoes. 4. Cook for 25-30 minutes, 200c, 400f or gas 6.

CRUSTLESS QUICHE (SERVCES 10) Low calorie cooking spray 4 onions, peeled, halved and thinly sliced 3 large courgettes, thinly sliced 300g bottle roasted peppers in brine/vinegar, drained and finely chopped 12 large eggs 2 garlic cloves, peeled and crushed 4 tbsp tomato purée 2 tsp dried mixed herbs 160g reduced fat vegetarian Cheddar cheese, grated Salt and freshly ground black pepper method 1. Preheat the oven to 180°C/160°C Fan/Gas 4. 2. Spray a large frying pan with low calorie cooking spray and sauté the onions over a

medium-low heat for around 15 minutes until lightly browned. Transfer to a wide bowl and set aside.

3. Wipe the frying pan with kitchen paper and re-spray with low calorie cooking spray. Place over a medium heat, add the courgette and stir-fry for around 10 minutes or until lightly browned. Remove from the heat and add to the onions along with the roasted red peppers.

4. Beat the eggs with the garlic, tomato purée, dried herbs and three quarters of the cheese. Season well.

5. Lightly spray a round, ceramic deep pie dish (about 30cm across) with low calorie cooking spray.

6. Put the onions, courgettes and red peppers in the prepared dish and pour over the egg mixture. Bake in the oven for 40-45 minutes until almost set.

7. Sprinkle over the remaining cheese and return to the oven for another 15 minutes or until lightly browned on top and just set.

8. Remove from the oven and serve warm or at room temperature, cut into wedges.

PASTA RECIPES VEGETABLE PASTA BAKE 8 Cups of pasta 8 large mushrooms 2 red peppers 2 green peppers 2 courgettes 2 x 400g tin chopped tomatoes 100g grated low fat cheddar cheese 1 tbspn Spray oil 2 tspns mixed dried herbs 1. Pre-heat oven to 180 2. Cook the pasta in boiling water 3. Chop all the vegetables into bite size pieces 4. Fry the vegetables in the oil 5. Add the tomatoes and herbs 6. Drain the pasta and add to the vegetables 7. Pour into ovenproof dish and top with grated cheese 8. Bake in a pre-heated oven until cheese melts (15 mins)

PASTA WITH LENTIL AND RED PEPPER SAUCE (SERVES 4) 2 onions peeled and chopped 2 small red peppers deseeded and chopped Spray oil 1 clove garlic crushed 800g wholewheat pasta 1tsp basil 250g can tomatoes x 2 200g split red lentils 2tbs tomato puree 800ml salted water

1. Fry the onion and pepper in oil in a large saucepan for 10 mins then put in the garlic, basil, tomatoes, lentils, tomato puree and salted water. 2. Bring to the boil then turn down the heat to simmer gently uncovered for 15-20 mins

until the lentils are cooked. 3. Once the lentils are cooked transfer to a blender (or use a hand blender) to puree the

sauce. 3. About 15 mins before the sauce is ready half fill a large saucepan with lightly salted

water and bring to the boil. 4. Boil rapidly uncovered for about 10 mins until a piece feels tender when you bite it.

Drain then return to the pan. 5. Serve with the sauce and topped with a small amount of cheese

SAUSAGE RECIPES CREAMY SAUSAGE PASTA (SERVES 2) 4 Low cal/fat sausages low calorie cooking spray 1 leek, finely sliced 250g mixed mushrooms, sliced 2 garlic cloves, crushed 1 1/2 tsp fennel seeds 250ml boiling chicken stock 75g baby leaf spinach 200g dried pasta shapes, such as penne 100g quark 10g fresh parsley, chopped salt and freshly ground black pepper

1. Cook the sausages according to the pack instructions. 2. Meanwhile, spray a large non-stick frying pan with low calorie cooking spray and place

over a medium heat. Add the leek and mushrooms and stir-fry for 5 minutes, adding a little water if needed. Add the garlic, fennel seeds and stock and simmer for 5 minutes. Stir through the spinach to wilt and remove from the heat.

3. At the same time, cook the pasta according to the pack instructions. Drain and add to the vegetable mixture along with the quark and parsley. Cut each sausage into four pieces and stir them into the pasta. Season to taste and serve hot with salad.

SAUSAGE CASSEROLE (SERVES 4) 4 carrots 4 celery sticks 300ml vegetable stock 1 onion Salt and freshly ground black pepper 1 tsp freshly chopped rosemary and 2 tbsp freshly chopped parsley 12 low fat/cal Sausages Low calorie cooking spray 300g button mushrooms 1 tsp artificial sweetener 2 x 400g cans chopped tomatoes 1. Preheat the oven to 190°C/170°C Fan/Gas 5. Chop the carrots, celery and onion, place

in a large pan with the herbs and stock. Season well, bring to the boil, reduce the heat, cover and simmer gently for 5-6 minutes.

2. Place the sausages on a baking sheet, spray with low calorie cooking spray and bake for 15-20 minutes. Remove from the oven and cut into thick diagonal slices.

3. Halve the mushrooms and add to the vegetables with the sausages, tomatoes and artificial sweetener. Season well, transfer to an oven proof dish and bake for 10-12 minutes until bubbling. Serve immediately.

ACCOMPANIMENT RECIPES PARSLEY SAUCE (SERVES 4) 300 ml Skimmed Milk 2 tablespoons, level Corn flour, fresh parsley 3 tablespoons Parsley, fresh 1 pinch Salt, and freshly ground black pepper 1. Blend the milk and corn flour in a non-stick saucepan. 2. Heat, stirring constantly with a small whisk, until thickened and smooth. 3. Add the parsley and cook gently, stirring, for about half a minute. RAITA 250ml fat free natural yoghurt ½ cucumber, grated or finely chopped Large handful of mint leaves, chopped or tbsp. mint sauce ½ - 1 green chilli, deseeded and finely chopped (optional) 1. Combine all the ingredients 2. Chill for 30 mins before serving

CELERIAC OVEN CHIPS (SERVES 4) 1 large celeriac Spray oil 1 tbsp mild curry powder/cayenne pepper/paprika/black pepper 1. Peel the celeriac, slicing off the top and bottom and sweeping down the sides with a

heavy, sharp knife to remove the tough skin. Cut the celeriac into thumb-thick slices and then into fat chips.

2. Bring a very large saucepan of salted water to the boil, throw in the chips and boil rapidly, uncovered, for 1-2 minutes.

3. Drain the chips and throw back into the saucepan. Spray with oil then add curry powder (or preferred seasoning). Toss until well coated.

4. Spread the chips over a large heavy baking sheet, leaving plenty of space put them in the 230C/ gas 8/fan 210C oven for 30 mins.

RATATOUILLE (SERVES 4) Spray oil 1 punnet mushrooms 2 garlic cloves, crushed 1 green pepper and 1 red pepper, roughly diced 2 large Aubergines, halved horizontally then sliced into 3cm pieces 3 medium courgettes, sliced into 3cm pieces 400g tinned chopped tomatoes 2 tspns dried mixed herbs 1. Heat oil in a large saucepan and fry the peppers and garlic for 5 minutes on a low heat

with the lid on. 2. Add the aubergines and courgettes, stir and cook for a further 5 minutes with the lid on. 3. Pour in the chopped tomatoes and mixed herbs. Cook for a further 20 minutes without

the lid.

POTATO SALAD (SERVES 4)

500g potatoes 3 spring onions, finely sliced salt and freshly ground black pepper ¼ - ½ tsp mustard powder 150g fat free natural yogurt 2 tsp cider vinegar 2 tsp chopped fresh mint 2 tsp chopped fresh chives method 1. Put the potatoes in a saucepan of lightly salted water over a high heat. Bring to the boil

then simmer for 15 minutes or until the potatoes are tender. Drain and cool under cold running water, then drain again and cut into bite-sized chunks.

2. Meanwhile, put all the dressing ingredients and 1 tablespoon water in a jam jar. Screw the lid on tightly and shake to mix well.

3. Put the potatoes in a serving dish and pour over the dressing while they’re still warm. Add the spring onions, season to taste and mix well to serve.

INDIVIDUAL FRESH FRUIT PAVLOVA (SERVES 4) Individual meringue nests 2 kiwi fruit, chopped 2 tins pineapple chunks Green seedless grapes, halved 2 passion fruit 2 x 500ml low fat crème fraiche 1. Chop the fruit into bit size pieces. 2. Pile the fruit onto the meringue nest 3. Mix the crème fraiche with the passion fruit and spoon over fruit and meringue.