(Choose one, all serve four)
✱ Quick chicken chasseur: Spray a frying pan with low-calorie cooking spray and place over a medium heat. Cut 8 back bacon rashers, (all visible fat removed), into large chunks and stir-fry for 2 minutes or until starting to brown. Cut 4 skinless and boneless
chicken breasts into large chunks, add to the pan and stir-fry for 3-4 minutes. Increase the heat to high and add 200g baby button mushrooms, 2 chopped shallots, 2 chopped garlic cloves, 2 chopped tomatoes and 300ml boiling chicken stock. Bring to the boil and simmer for 12-15 minutes or until thickened and bubbling, stirring often. Season, add splash of worcestershire sauce and scatter over 2tbsp chopped fresh parsley. Serve with potatoes mashed with a little stock and vegetables.
✱ Lamb kebabs with pasta salad: mix zest and juice of 2 unwaxed lemons, 3 crushed garlic cloves, 2tsp each dried mint and oregano and a little seasoning in a wide bowl. cut 600g lean lamb leg steaks (all visible fat removed), into chunks, add to bowl and marinate for 30 minutes. meanwhile, cook 350g dried pasta shapes according to pack instructions, drain and mix with 1 diced cucumber, 200g quartered cherry tomatoes, 1 roughly chopped red onion, 2tbsp fat-free vinaigrette and 1tsp dried oregano. Thread the lamb onto 8 metal skewers and cook under a mediumhigh grill for 7-8 minutes, turning occasionally. Serve with the cooked pasta salad.
✱ Herbed pork with minted couscous: Put 300g plain couscous in a bowl and add 1 chopped carrot, 1 chopped roasted red pepper in brine from a jar, 4 chopped tomatoes and 6 sliced spring onions. Pour over 375ml hot veg stock, cover with cling film and stand for 15 minutes. meanwhile, mix zest and juice of 1 lemon and 1tsp each onion granules, ground coriander and dried mixed herbs. Rub mixture over 4 large or 8 small pork steaks, (all visible fat removed), and season. Cook pork on a hot griddle for 2 minutes each side then roast at 200C/gas 6 for 5 minutes or until cooked. Chop 50g baby spinach and some fresh mint, fork it through couscous and top with pork.
✱ Salmon kedgeree: cook 300g dried basmati rice according to the pack instructions, adding 2tbsp curry powder while it cooks. Drain well. meanwhile, put 4 skinless salmon fillets in a wide pan, cover with boiling water and a lid and simmer for 10 minutes or until cooked. Lift out and flake fish, discarding any fine bones, and add to drained rice along with 8 thinly sliced spring onions and 2tbsp each chopped parsley and coriander. Season, stir and top each plate with half a boiled egg and coriander sprigs. Serve with lemon wedges and salad.