EAT WELL AND LOSE WEIGHT

TASTY LUNCHES SPICED CHICKEN,

LENTIL & SQUASH SALAD

Serves 4 | Prep 20 mins | Cook 4 mins SMARTPOINTS: Green 4 | Blue 0 | Purple 0 Preheat the oven to 200°C/fan 180°C/gas mark 6. Combine 2 tsp ground cumin, 2 tsp

ground coriander and 1 tsp ground cinnamon in a small bowl. Put 4 x 165g skinless chicken

breast fillets into a plastic freezer bag, add half the spice mixture and season well. Seal the bag then rub the spices into the chicken. Set aside for 10 mins. Put 600g chopped

butternut squash and 1 thinly-sliced red onion in a large roasting tin and mist all over with

calorie-controlled cooking spray. Scatter over the remaining spice mixture and toss to coat. Season well, then roast for 25 mins until the vegetables are tender. Mist a large nonstick frying pan with cooking spray and set over a medium heat. Cook the chicken for 10 mins, turning once, or until cooked through. Transfer to a board and let rest for a few mins before cutting into thick slices. Combine 2 x 400g tins Puy lentils and the roasted veg in a bowl then toss through 60g rocket and a handful of roughly-chopped

fresh flat-leaf parsley. Divide between plates and serve topped with the sliced chicken.

TUNA & OLIVE PANZANELLA

Serves 4 | Prep 30 mins | Cook 10 mins SMARTPOINTS: Green 4 | Blue 3 | Purple 3 Preheat the oven to 200°C, fan 180°C, gas mark 6. In a small bowl, combine 1/ tsp sweet

2

paprika, 1 tsp dried oregano, 1/ tsp garlic salt

2 and a pinch of cayenne pepper, then season with freshly-ground black pepper. Mist 2 WW

White Wraps with calorie-controlled cooking

spray on one side, then scatter over half the spice mix. Turn the wraps over, mist with more cooking spray and scatter over the remaining spice mix. Using kitchen scissors, cut each wrap into crisp-size triangles. Arrange the triangles in a single layer on non-stick baking sheets and bake for 6-8 mins until crisp and golden. Remove from the oven and roughly break and set aside. Chop 1kg mixed

tomatoes into bite-size pieces, then put them into a large bowl. Put 5 tsp cider vinegar,

1 tbsp extra-virgin olive oil, 1/ tsp English

2 mustard powder, 1/ small crushed garlic clove

2 and 1/ tsp herbes de Provence in a clean jar,

2 season well, then screw on the lid and shake vigorously until combined. Pour over, then

toss to combine. Add 1 small thinly-sliced red onion, a handful of chopped fresh flat-leaf parsley, 20g thinly-sliced pitted black olives and 4 tsp drained capers. Drain and flake 2 x 145g tins tuna in spring water, then add to the bowl and stir to combine. Fold through the tortilla chips just before serving.

HAM, MOZZARELLA & ARTICHOKE OMELETTE

Serves 1 | Prep 5 mins | Cook 10 mins SMARTPOINTS: Green 6 | Blue 2 | Purple 2 Lightly whisk 2 large eggs and 20ml semi

skimmed milk together in a small bowl. Mist a nonstick frying pan with calorie-controlled

cooking spray and set over a medium heat. Pour in the egg mixture and tilt the pan so the base is covered. Leave for a minute to allow the eggs to set, then push the cooked edges into the centre using a spatula, letting any uncooked egg run into the gaps. Repeat until the omelette is almost fully set. Top one side of the omelette with 30g roughly-torn honey roast ham, 40g drained and sliced

tinned artichoke hearts in water, 25g torn light mozzarella and 1 tbsp chopped fresh

flat-leaf parsley. Fold the omelette over the toppings and cook for a further 2 mins until the cheese has melted. Slide onto a plate, scatter over more chopped parsley and serve with mixed salad leaves and freshlyground black pepper.

SATISFYING DINNERS TURKEY BURGERS WITH PICKLED CUCUMBER & WEDGES

Serves 4 | Prep 15 mins | Cook 40 mins SMARTPOINTS: Green 7 | Blue 6 | Purple 1 Preheat the oven to 180°C, fan 160°C, gas mark 4. To make the pickled cucumber, put 200ml rice vinegar, 1 tbsp palm sugar and 1 tbsp fish sauce in a pan and heat until the sugar has dissolved. Set aside to cool. Using a vegetable peeler, slice 1 cucumber into strips (discard the watery middle).

Put the cucumber and pickling liquid in a jar or bowl then cover and chill. Cut 600g

sweet potatoes into thick wedges. Put the wedges on a baking sheet lined with baking paper. Mist with calorie-controlled cooking

spray and season. Bake for 35-40 mins, turning halfway, until golden and cooked through. Meanwhile, blitz 1 finely-diced

lemongrass stalk, 1 large chopped shallot, 1/

2 tbsp chopped fresh ginger, 3 crushed garlic

cloves and 1 chopped red chilli in a mini food processor. Combine with 500g turkey breast

mince, a small handful fresh coriander and 1 1/ tsp fish sauce, then divide into four patties.

2 Mist a nonstick frying pan with cooking spray and cook the burgers over a mediumhigh heat for 45 mins each side. Transfer to a baking tray and add to the oven with the wedges for the last 10 mins of cooking, until cooked through. Drain excess liquid from the cucumber slices then put on top of the burgers. Serve with the wedges.

PRAWN LAKSA

Serves 4 | Prep 15 mins | Cook 15 mins SMARTPOINTS: Green 12 | Blue 11 | Purple 11

Cook 230g rice noodles to pack instructions, then set aside. Meanwhile, mist a large nonstick pan with calorie-controlled cooking spray and set over a medium heat. Cook 60g Thai green curry paste for 1 min, then stir in 400g tin reduced-fat coconut milk and 300ml stock (made with 1 vegetable

stock cube). Bring the mixture to a simmer, then add 1 tbsp fish sauce, 330g peeled and deveined raw king prawns, 100g halved

baby corn and 100g halved mangetout.

Cook for 5 mins until the prawns are pink and cooked through and the veg is tender. Divide the noodles between bowls, ladle over the laksa and serve with lime wedges.

LENTIL & OKRA CURRY

Serves 4 | Prep 15 mins | Cook 40 mins SMARTPOINTS: Green 9| Blue 6 | Purple 6

Mist a large, nonstick pan with calorie

controlled cooking spray and set over a medium heat. Add 1 finely chopped onion and cook for 6-8 mins, until soft. Add 2 crushed garlic cloves, 4cm piece peeled and finelygrated fresh ginger, 1 1/ tbsp curry powder

2 and 1 whole red chilli and cook for another 2

mins. Stir in 150g dried red lentils and 800ml stock (made with 2 vegetable stock cubes), then bring to a simmer. Cook, covered, for 20-25 mins, stirring occasionally, until the lentils are tender. Meanwhile, mist a large nonstick frying pan with cooking spray and set over a medium-high heat. Add 350g trimmed and chopped okra and cook for 5-6 mins over a medium-high heat, until tender. Add the cooked okra and a small handful of finely-chopped fresh coriander leaves to the lentils. Remove and discard the chilli. Continue to cook uncovered for 5 mins, until the sauce has reduced and thickened. Prepare 2 x 250g pouches microwave brown

basmati rice to pack instructions, then divide between bowls. Top with the curry, scatter over the coriander and 1 sliced red chilli, and serve with lime wedges.