shape up for summer
Turkey meatballs with Creole sauce Serves 4. Ready in 50 minutes Low-calorie cooking spray 800g lean turkey mince (5% fat or less) 2tsp dried thyme 1tsp dried chilli flakes Small handful of chopped fresh parsley, to garnish Roasted vegetables, to serve For the creole sauce 4 garlic cloves, crushed 1 onion, thinly sliced 6 celery sticks, finely chopped 3 peppers (a mix of red, yellow and orange), deseeded and roughly chopped 2 x 400g cans chopped tomatoes 2tbsp tomato purée A pinch of sweetener 1 bay leaf 1tbsp Cajun seasoning 1. Preheat the oven to 180°C/fan 160°C/gas 4. Put all the sauce ingredients in a saucepan and bring to the boil over a high heat. Reduce the heat to low, season to taste and simmer for 15-20 mins. 2. Meanwhile, spritz a large ovenproof dish with low-calorie cooking spray. Put the turkey, thyme and chilli in a mixing bowl and season to taste. Using your fingers, mix well and roll into walnut-sized meatballs. Arrange the meatballs in a single layer in the dish. Spritz with low-calorie cooking spray and bake in the oven for 10-12 mins. 3. Pour an even layer of the tomato sauce over the meatballs, return to the oven and cook for 15-20 mins or until the meatballs are cooked through. Scatter over the parsley and serve hot with extra roasted vegetables.
make it Veggie: Use Quorn mince instead of turkey mince.
baked prawn parcels Serves 4. Ready in 30 minutes
2 baby leeks, shredded 1 carrot, peeled and shredded 2 celery sticks, shredded 1 small courgette, shaved into ribbons with a vegetable peeler 4 thick asparagus spears, trimmed and shaved into ribbons using a
vegetable peeler l 600g raw peeled king or tiger prawns l 2tsp garlic salt l 100ml boiling vegetable stock l 1tbsp finely chopped fresh dill l 4 lemon slices l Boiled dried rice, to serve 1. Preheat the oven to 180°C/fan 160°C/gas 4. Cut out four pieces of tin foil, each about 25 x 25cm, and top each one with a slightly smaller piece of non-stick baking parchment. 2. Hold up the edges a little and pinch the corners so that each parcel will hold its filling. Divide the vegetables between the parcels and top with the prawns. Mix together the garlic salt and stock, and spoon this mixture over the prawns and vegetables. Sprinkle over the dill, top each parcel with a lemon slice and season to taste. 3. Seal the parcels to enclose the filling and arrange on a baking tray. Cook for about 8-10 mins or until the prawns are cooked through and the vegetables are just tender (open one to check and return to the oven for another 2-3 mins if necessary). Discard the foil and serve hot with rice. make it Veggie: Leave out the prawns to turn these into yummy vegetable parcels – or use tofu instead. butterflied balsamic Chicken Serves 4. Ready in 25 minutes, plus marinating 4 skinless and boneless chicken breasts 5tbsp balsamic vinegar 125ml chicken stock, cooled A pinch of sweetener 2 garlic cloves, crushed 1tsp dried Italian herbs Large bag of mixed leaf salad Boiled potatoes, mashed with a little stock
For the dressing
200g fat-free natural yoghurt 1 garlic clove, crushed 1tbsp each of finely chopped fresh dill, chives and parsley, plus extra dill to garnish 1. Hold a chicken breast on a chopping board and use a sharp knife to slice into one side so you can open it up like a butterfly. Be careful not to cut all the way through. Repeat with the other breasts and arrange them in a wide, shallow dish.
Put the vinegar, stock, sweetener, garlic and Italian herbs in a bowl. Season to taste, whisk well and pour the mixture over the chicken. Toss to coat well and leave to marinate for 20 mins, turning the chicken halfway. 3. Place a large non-stick griddle pan over a medium-high heat. Brush the chicken breasts one more time with the marinade and griddle them for 10-12 mins or until cooked through, turning halfway. (You might need to cook them in batches.) 4. Meanwhile, make the dressing. Whisk the yoghurt, garlic, herbs and 100ml of water until smooth and season to taste. Divide the chicken and salad between plates, spoon over the dressing and scatter over the extra dill. Serve hot with mashed potatoes. MAKE IT VEGGIE: Replace with veg stock and use Quorn fillets instead of chicken.
FETTUCCINE WITH TENDERSTEM BROCCOLI (V) Serves 4. Ready in 20 minutes
6 spring onions, trimmed 2 garlic cloves, crushed 1 red chilli, deseeded 1tsp mustard powder 250ml boiling vegetable stock Large handful of fresh parsley 500g dried fettuccine or other long pasta 500g tenderstem broccoli, thinly sliced lengthways 12 cherry tomatoes, halved (a mix of red and yellow looks great) 1. Finely slice the green parts of the spring onions and set them aside. Put the white parts of the spring onions in a food processor along with the garlic, chilli, mustard powder, stock and parsley and blend until fairly smooth. 2. Cook the pasta according to the packet instructions, adding the broccoli for the last 3-4 mins of the cooking time. Drain, return to the pan and place over a high heat. 3. Pour in the stock mixture, toss well and cook for 1-2 mins or until piping hot. Divide between plates and top with the tomatoes and reserved spring onions. Season to taste and serve hot.