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dinner (Choose 1)

2017-05-16 -

SPICED SALMON WITH MANGO COUSCOUS Serves 4. Ready in about 30 mins

Low-calorie cooking spray

4 skinless and boneless salmon fillets

4tsp Cajun spice mix Finely grated zest and juice of 2 limes, plus extra lime halves to serve

300g plain dried couscous

300ml hot vegetable stock

8 spring onions, sliced

1/2 cucumber, finely cubed

1 green pepper, deseeded and cubed

25g pack of fresh coriander, finely chopped, reserving a few springs to garnish

2 ripe mangoes, peeled, stoned and cubed

Steamed broccoli, to serve

1. Preheat the oven to 200°C/ gas mark 6. Spray a tin and sit the fillets inside, skin-side down. Mix the spice mix and lime juice from one lime and rub over the salmon. Marinate for 10 mins.

2. Meanwhile, pour the couscous into a bowl and pour over the stock. Cover, allow to absorb for 10 mins, then set aside, uncovered.

3. Roast the salmon for 15 mins. Fluff up the couscous using a fork, then stir through the spring onions, cucumber, pepper, coriander, remaining lime zest and juice and mango.

4. Divide the salmon and couscous between four plates. Garnish with the coriander and serve with lime halves and broccoli florets.

SPAGHETTI & LENTIL BOLOGNESE (V) Serves 4. Ready in 50 mins

Low-calorie cooking spray

1 large onion, finely chopped

2 carrots, peeled and diced

4 celery sticks, finely chopped

4 garlic cloves, finely chopped

400g can chopped tomatoes

1/2tsp dried chilli flakes

4tbsp tomato purée

2 x 400g cans green lentils in water, drained

200ml boiling vegetable stock

Salt and freshly ground black pepper 400g dried spaghetti Handful of roughly chopped fresh oregano

1. Spray a pan and fry the onion, carrots, celery and garlic for 10 mins, over a medium heat.

2. Increase the heat, add the tomatoes, chilli and tomato purée, then stir-fry for 4-5 mins. Stir in the lentils and stock and bring to the boil. Turn down the heat, season and simmer for 20-25 mins.

3. Meanwhile, cook the spaghetti, following the packet instructions, then drain. Remove the Bolognese from the heat and stir in most of the oregano. Divide the spaghetti between bowls, spoon over the sauce and sprinkle with the remaining oregano. Serve.

CHICKEN ROGAN JOSH Serves 4. Ready in 45 mins (plus 30 mins to marinate)

4 skinless chicken breast fillets, cut into chunks

Salt and freshly ground black pepper

100g fat-free natural yoghurt

1 level tbsp ground almonds

1 large onion, chopped

3cm piece fresh root ginger, peeled and grated

3 garlic cloves, chopped

Low-calorie cooking spray

1 small aubergine, sliced

1tsp garam masala,

1/2tsp medium chilli powder,

1tsp paprika,

2tsp ground coriander and

1/2tsp turmeric

2tbsp tomato purée

100g green beans, halved

1 red pepper, deseeded and sliced

2 x 400g cans chopped tomatoes

Handful of coriander, chopped, plus whole leaves to garnish

Freshly boiled dried basmati rice and lime wedges, to serve

1. Place the chicken in a dish. Season, then add the yoghurt and almonds. Stir, cover, then chill for 30 mins.

2. Whizz the onion, ginger and garlic in a processor to make a paste. Spray a pan, then fry the paste with the aubergine for 5 mins. Add all the spices and fry for 2 mins more. Set aside.

3. Spray the pan, then fry the chicken for 8 mins. Add the purée and a splash of water and cook for 2mins. Return the aubergine mix to the pan. Add beans, pepper and tomatoes. Season, then simmer for 10-15

mins. Stir in the coriander and garnish with the leaves. Serve with the rice and lime.

PRAWN & VEG RISOTTO Serves 4. Ready in 40 mins

Low-calorie cooking spray

1 large onion, chopped

2 courgettes, coarsely grated

700ml hot chicken or fish stock

310g dried risotto rice

250g frozen prawns, defrosted

225g frozen peas

225g cherry tomatoes, halved

Handful of fresh flat-leaf parsley, chopped

1. Spray a pan, then fry the onion for 10 mins. Add the courgettes and cook for 2 mins. Keep the stock hot in a pan. Stir the rice into the courgette and onion, then gradually pour in the hot stock, a ladleful at a time as it absorbs (it should take 15 mins to absorb all the liquid).

2. Add the prawns, peas and tomatoes to the pan and cook for another 5 mins, until the rice is tender and everything is cooked through. 3. Scatter over the parsley and serve.

RED ONION & PEPPER TORTILLA (V) Serves 4. Ready in 40 mins

Low-calorie cooking spray

1 red onion, sliced

1 red pepper and

1 yellow pepper, deseeded and sliced

2 potatoes, peeled and cubed

2 garlic cloves, finely chopped

1tsp sweet smoked paprika

6 eggs, lightly beaten Small handful of finely chopped parsley

Salt and freshly ground black pepper

Salad, to serve

1. Spray a pan and fry the onion, peppers and potatoes for 12-15 mins, stiring often. Stir in the garlic and paprika and cook for 1 min more.