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korean pork & rice bowls

Serves 4. Ready in 30 mins 300g brown basmati rice 2 tbsp oyster sauce 1 tsp dark soy sauce, plus extra to serve 2cm piece fresh root ginger, peeled and finely grated 2 garlic cloves, crushed 1/2 level tsp chopped red chillies in vinegar from a jar, drained 400g pork fillet, all visible fat removed, sliced Low-calorie cooking spray 1 level tsp sesame seeds 75g lettuce leaves, shredded 75g radishes, thinly sliced 75g mangetout, shredded lengthways 1/2 cucumber, thinly sliced Vegetables, to serve 1. Put the rice in a non-stick pan with 600ml boiling water and a pinch of salt and bring to the boil. Stir and cover, then reduce the heat to low and cook for 25 mins. Meanwhile, mix the oyster sauce, soy sauce, ginger, garlic and chillies together in a mixing bowl. Add the pork, mix well and set aside. When the rice is ready, turn off the heat and leave to stand for a further 5 mins, without lifting the lid. 2. While the rice is standing, spray a non-stick wok with low-calorie cooking spray and place over a high heat. Add the pork and stir-fry for 3-4 mins. Sprinkle the sesame seeds over the pork. Spoon the rice into bowls and add the pork, lettuce, radishes, mangetout and cucumber. Serve hot with soy sauce and veg. Make it Veggie: Replace the pork with tofu and swap oyster sauce with soy sauce.

Courgette lasagne (V)

Serves 4. Ready in 1 hour 15 mins 2 peppers, deseeded and cut into chunks 1/2 medium butternut squash, peeled, deseeded and cut into chunks 1 red onion, finely chopped 1 fennel bulb, roughly chopped 2 garlic cloves, finely chopped 50g dried red lentils 150ml boiling vegetable stock 250g passata with herbs 1/2 small pack fresh basil Low-calorie cooking spray 2 courgettes, peeled into ribbons 500g low-fat natural cottage cheese 2 eggs l salad, to serve 1. Put the peppers, squash, onion, fennel, garlic, lentils, stock and passata into a pan of boiling water. Cover and simmer for 30 mins. Season and stir in the basil. Preheat the oven to 200°C/fan 180°C/gas 6. 2. Spray an oven-proof dish with low-calorie cooking spray and cover the base with onethird of the courgette ribbons. Spoon over half the veggies and arrange another layer of courgettes on top. Spoon over the remaining veg and finish with a final layer of courgettes. Whizz the cottage cheese and eggs until smooth. Spoon over the lasagne and bake for 30 mins. Serve hot with salad.

lamb & roots stew

Serves 4. Ready 2 hours 30 mins Low-calorie cooking spray 3 large carrots, peeled and chopped 4 celery sticks, cut into chunks 2 onions, roughly chopped 2 leeks, thickly sliced 400g baby turnips, peeled and halved 1/2 celeriac, peeled and cubed 4 garlic cloves, roughly chopped 800g lean lamb leg steaks, all visible fat removed, cut into bite-sized pieces

70g dried pearl barley l 1 cinnamon stick l 10 black peppercorns l 1.5 litres boiling lamb or chicken stock l 1 bouquet garni l 1 bay leaf 1. Spray a non-stick casserole pan with low- calorie cooking spray and place over a medium heat. Add all the veg and garlic and stir-fry for 5 mins. Add the lamb, pearl barley, cinnamon stick, peppercorns, stock, bouquet garni and bay leaf and bring to the boil. Season to taste. Cover and simmer for 2-21/2 hours. Remove the bay leaf and serve hot. Make it Veggie: Replace the lamb with Quorn or vegan Quorn, and use vegetable stock.

Devil’s pasta (V)

Serves 4. Ready in 25 mins Low-calorie cooking spray 6 garlic cloves, thinly sliced 11/2 tsp dried chilli flakes 500g passata with onions and garlic

400g can cherry tomatoes

500g dried pasta shapes (we used spirali)

30g fresh basil leaves,

shredded ● 15g fresh mint, roughly chopped ● 15g fresh parsley, roughly chopped ● 100g wild rocket leaves, roughly chopped ● Salad, to serve 1. Spray a non-stick frying pan with low-calorie cooking spray and place over a medium heat. Add the garlic and stir-fry for 1-2 mins. Stir in the chilli and stir-fry for a few secs, then add the passata and cherry tomatoes, plus the juice in the can. Bring to the boil, then reduce the heat to medium and cook for 15 mins. 2. While the sauce is cooking, boil the pasta according to packet instructions. Drain and stir in the tomato sauce, herbs and rocket. Season to taste and serve hot with the salad

CHICKEN & HAM HOCK PIES

Serves 4. Ready in 35 mins 2 large parsnips, peeled and diced 2 large potatoes, peeled and diced 1 large carrot, peeled and coarsely grated 2 tbsp finely chopped fresh tarragon 100g fat-free natural fromage frais 1 large leek, thinly sliced 300ml boiling chicken stock 4 cooked skinless and boneless chicken breasts, cut into bite-size chunks 180g cooked lean ham hock (5% fat or less) 1 level tbsp wholegrain mustard 2 level tbsp freshly grated Parmesan Vegetables, to serve 1. Cook the parsnips and potatoes in a pan of lightly salted boiling water for 10 mins. Drain well and mash until smooth. Stir in the grated carrot, tarragon and 2 tbsp fromage frais and season to taste. Meanwhile, put the leek, stock and chicken into another pan and bring to the boil. Cover, reduce the heat to low and simmer for 10 mins. Preheat the grill to hot. 2. Remove the chicken mixture from the heat and stir in the ham hock, mustard, Parmesan and remaining fromage frais. Season to taste and divide between 4 individual pie dishes (or 1 large ovenproof dish). Spoon the mash on top, smooth over with a fork and grill for 5 mins or until crispy. Serve with vegetables.