Watch your portions!

CHICKEN STIR-FRY 120G

LEAN CHICKEN BREASTS CUT INTO THIN STRIPS, A LITTLE SOY SAUCE, AND 200G COOKED WEIGHT OF FROZEN STIR-FRY VEG. STEAK SUPPER 100G FILLET STEAK, GRILLED, WITH A SMALL BAKED SWEET POTATO AND GRILLED TOMATOES AND MUSHROOMS, SLICED. PASTA AND PRAWNS COOK 50G WHOLEGRAIN SPAGHETTI, IMMEDIATELY ADD 2TBSP LOW-FAT CREAM CHEESE WITH GARLIC AND CHIVES, 40G COOKED PRAWNS AND 60G COOKED FROZEN PEAS, AND RETURN TO A VERY GENTLE HEAT TO ALLOW THE CHEESE TO MELT INTO A SAUCE, AND THE PEAS AND PRAWNS TO HEAT THROUGH. QUICK CHICKEN FAJITAS SPRAY A SPRITZ OF OIL IN A PAN, ADD 1 CHICKEN BREAST, DICED, AND COOK FOR 10 MINUTES. ADD A SMALL TUB OF READYMADE SALSA TO THE PAN, WITH ½ PEPPER, SLICED, AND ½ ONION, SLICED, AND COOK FOR A FURTHER 5 MINS. DIVIDE THE CHICKEN MIXTURE BETWEEN 2 TORTILLAS, TOP WITH A LITTLE GRATED CHEESE AND CORIANDER.

MUSHROOM RISOTTO PUT 100G MIXED MUSHROOMS, SLICED, ON A BAKING TRAY, SPRAY WITH OIL

AND ROAST IN THE OVEN FOR 15 MINS. MEANWHILE, SPRAY A LITTLE OIL IN A PAN AND SOFTEN ½ ONION, CHOPPED, 1 STICK CELERY, CHOPPED, AND 1 CLOVE GARLIC, CRUSHED. ADD 30G RISOTTO RICE TO

THE PAN, AND COOK FOR 2-3 MINS; GRADUALLY ADD 150ML HOT CHICKEN STOCK, STIRRING. WHEN ALL THE STOCK HAS BEEN ABSORBED BY THE RICE, ADD THE MUSHROOMS AND A HANDFUL FRESH BASIL LEAVES, TORN.

BAKED COD WITH RATATOUILLE WRAP 1 COD FILLET WITH A SLICE OF LEMON AND SOME MIXED HERBS IN FOIL AND BAKE FOR ABOUT 20

MINS.

SPRITZ

A LITTLE OIL

IN A PAN

AND SOFTEN ½

ONION, CHOPPED, AND

1 GARLIC CLOVE, CRUSHED, THEN ADD A SMALL CAN CHOPPED TOMATOES, ½ COURGETTE, SLICED, ½ RED PEPPER, CHOPPED, AND 3 MUSHROOMS, SLICED. SIMMER UNTIL THE COD IS COOKED. W&H