MONDAY

BREAKFAST

YOGHURT WITH RHUBARB COMPOTE

160 calories, serves 1

500g rhubarb, trimmed and cut into small chunks Zest and juice of 1 orange Zest and juice of 1 lemon Knob root ginger, peeled and finely chopped

150g plain yoghurt

Preheat the oven to 180c. Put rhubarb, orange and lemon zest and juice, and the ginger in an oven-proof dish.

Cook in the oven, uncovered, for 30 to 40 minutes. Allow to cool, then transfer to an airtight container. This keeps in the fridge for one to two days.

To serve, swirl about 2 tbsp of the rhubarb compote through the yoghurt.

LUNCH

CAULIFLOWER ‘RICE’ CHICKEN AND PEA ‘PILAF’

00 calories, serves 1

Quarter of a cauliflower Fresh coriander Cumin seeds, toasted 100g cooked chicken pieces 2 tbsp frozen peas

First prepare the ‘rice’. Cut out the core and stalks from the cauliflower and pulse the rest in a food processor to make grains the size of rice.

Then, either tip into a heatproof bowl, cover with clingfilm, pierced in several places and microwave for seven minutes on high — no need to add any water; or spread the cauliflower grains thinly on a baking tray and bake in a medium oven for ten to 15 minutes.

Stir in some chopped fresh coriander or toasted cumin seeds for flavour and put to one side. heat a drizzle of oil in a

pan and add the cooked chicken pieces and frozen peas.

Cook until the peas have softened, then mix in the cauliflower rice.

DINNER

SKINNY CHILLI

460 calories, serves 8

500g mushrooms 2 tbsp rapeseed oil 500g beef mince 2 red onions, finely chopped 2 celery sticks, chopped ½ to 1 tbsp dried chilli flakes ½ tbsp ground cumin ½ tbsp dried oregano 2 x 400g tins chopped tomatoes

500ml beef or vegetable stock

1 x 400g tin kidney beans, drained and rinsed

1 x 400g tin black-eyed beans, drained and rinsed 1 cinnamon stick Salt and freshly ground black pepper

75g plain chocolate, chopped

Handful of fresh coriander, roughly chopped

Greek yoghurt to serve

Preheat oven to 150c. Place mushrooms in a food processor and blitz till they resemble the mince. Put half the oil in a flameproof casserole over a mediumhigh heat and add the beef.

Fry until browned then remove from the pan with a slotted spoon and set aside. Add the remaining oil to the pan and cook the onions and celery for three minutes. Stir in the mushrooms, chilli flakes, cumin and oregano and combine well. Cook for three more minutes. return the mince to the pan, then stir in the tomatoes, stock, kidney beans and black- eyed beans. Snap the cinnamon stick in half and add to the pan. Bring to the boil, then reduce the heat and cover with a tight-fitting lid. Place in the preheated oven and cook for two to three hours.

remove from the oven and adjust seasoning if necessary. Add chocolate pieces and stir until they have just melted, then scatter with chopped coriander. Serve with the yoghurt.