All break­fasts and lunches serve one, all din­ners serve four.



Break­fast Salmon scram­ble: Scram­ble 2-3 eggs in a pan sprayed with low-calo­rie cook­ing spray and serve with blanched as­para­gus spears, smoked salmon slices, grilled cherry to­ma­toes and lemon wedges to squeeze over.

Lunch Mixed bean salad: Cook dried cous­cous ac­cord­ing to the pack in­struc­tions. Add a drained can of red kid­ney beans, a drained can of

sweet­corn, finely chopped red chilli, chopped spring onion, and halved cherry to­ma­toes. Squeeze over some lemon juice and serve with freshly chopped mint and chives.

Din­ner Chicken pap­pardelle: Spray a saucepan with low-calo­rie cook­ing spray. Add 1 thinly sliced onion, 1 peeled and diced car­rot, 2 diced

cel­ery sticks and 2 crushed gar­lic cloves and stir-fry gen­tly for 2-3 mins. Add 4 chopped skin­less chicken breast fil­lets and stir-fry un­til lightly coloured. Re­duce the heat and stir in 100ml chicken stock and 400g plum

to­ma­toes. Cover and cook for 8-10 mins, then stir in 4tbsp chopped fresh flat-leaf pars­ley. Cook 350g dried pap­pardelle pasta ac­cord­ing to the pack in­struc­tions. Drain well and trans­fer to a bowl. Stir in 150g rocket leaves and sea­son. Spoon the sauce over the pasta, toss gen­tly and serve.


Break­fast Gra­nola: Chop a fresh peach into the base of a glass and scoop over 2 pas­sion fruit. Layer on fat-free nat­u­ral Greek-style yo­ghurt, then top with 30g Quaker Oats Whole­some Crunch Pe­can and Brazil Nuts Gra­nola (from your al­lowance).

Lunch Mushroom omelette: In a pan sprayed with low-calo­rie cook­ing spray, fry sliced mush­rooms with chopped pars­ley and a few tbsp plain quark. Spray an­other pan with low-calo­rie cook­ing spray; fry 2-3 beaten eggs to make an

omelette. When start­ing to set, spoon in the mushroom mix­ture. Fold the omelette in half and serve with grilled to­ma­toes.

Din­ner Cot­tage pie: Spray a fry­ing pan with low-calo­rie cook­ing spray and place over a high heat. Add 1 finely chopped

onion and 500g lean beef mince (5 per cent fat or less) and stir-fry for 1-2 mins. Stir in 200g chopped kale, 400g can chopped to­ma­toes, 200g pas­sata, 6tbsp tomato purée, a splash of Worces­ter­shire sauce and 1tsp dried mixed herbs. Bring to the boil, cover and cook over a high heat for 12-15 mins. Cook 1kg peeled, chopped pota­toes in a saucepan of lightly salted boil­ing wa­ter un­til just ten­der. Drain and roughly mash with 200g fat-free nat­u­ral fro­mage frais, sea­son­ing well. Pre­heat the grill to high. Spoon the beef mix­ture into an oven­proof dish and spread the mash over the top. Grill for a few mins un­til lightly browned; serve with veg­eta­bles.


Break­fast Mushroom and turkey stacks: Grill Por­to­bello mush­rooms, halved to­ma­toes and turkey ba­con rash­ers. Put the mush­rooms on a plate, grilled side up, add a few torn basil leaves and top with to­ma­toes and turkey rash­ers. Lunch Pitta pocket: Fill a 60g whole­meal pitta with cooked, shred­ded skin­less chicken, sliced radishes, let­tuce leaves and grated car­rot. En­joy with a side salad. Din­ner Cheesy Mex­i­can bake: Pre­heat the oven to 200°C/fan 180°C/gas 6. Put 1 sliced red onion, 560g drained can new pota­toes in wa­ter, 400g can drained ar­ti­choke hearts, 2 crushed gar­lic cloves, 1 chopped and de­seeded red pep­per, 2 sliced cel­ery sticks and 1 cubed

cour­gette in a shal­low oven­proof dish and sprin­kle over 1tsp dried oregano, 2tsp pa­prika and 2tsp cumin. Sea­son to taste and mix well, spray with low-calo­rie cook­ing spray and bake for 15 mins. Stir 400g can chopped

to­ma­toes and re­turn to the oven for 10 mins. Stir 200g plain quark and 120ml cooled vegetable stock to­gether to make a thick cream and driz­zle it over the veg. Scat­ter 160g grated re­duced-fat Ched­dar (from your al­lowance) on top. Bake for 10-15 mins or un­til golden and bub­bling. Sprin­kle with nut­meg and serve hot.


Break­fast Berry pan­cakes: Mix to­gether 40g por­ridge oats with 1 egg, 100g fat-free vanilla yo­ghurt and a pinch of bak­ing pow­der. Spray a pan with lowcalo­rie cook­ing spray and spoon in the mix­ture to make 3-4 small pan­cakes. Fry on each side un­til golden brown. Serve in a stack with fresh blue­ber­ries,

straw­ber­ries and 1 level tbsp runny honey.

Lunch Beef and horse­rad­ish salad: In a bowl, throw to­gether halved boiled new

pota­toes, lean strips of cooked beef (all vis­i­ble fat re­moved), baby spinach leaves, halved radishes and sliced red onion. Dress with 1 level tbsp horse­rad­ish sauce.

Din­ner Gar­lic squid and prawn

tagli­atelle: Cook 400g dried tagli­atelle ac­cord­ing to the pack in­struc­tions. Mean­while, spray a large fry­ing pan with low-calo­rie cook­ing spray and place over a high heat. Add 300g pre­pared squid rings; cook for 2 mins or un­til golden. Lift out and set aside. Add 3 finely chopped gar­lic cloves and 6 sliced spring onions to the pan and stir-fry for 2 mins, then add 300g halved baby plum to­ma­toes and 225g raw peeled prawns. Cook for a fur­ther 2-3 mins or un­til the prawns are pink, then re­turn the squid to the pan and toss lightly. Drain the pasta, re­serv­ing a lit­tle of the cook­ing wa­ter, and stir in 50g

rocket, the seafood mix­ture and a splash of the cook­ing wa­ter. Sea­son and add the juice of ½ lemon to serve.


Break­fast Sausage sand­wich: 2 or 3 Quorn Low-Fat Sausages, avail­able from Ice­land, sand­wiched be­tween 2 slices of whole­meal bread (from a small 400g loaf). En­joy with 1 level tbsp tomato ketchup. Fol­low with ap­ple slices. Lunch Turkey and slaw: Mix lots of shred­ded or finely sliced cab­bage, car­rot and onion with fat-free nat­u­ral fro­mage

frais, pep­per and a pinch of mus­tard pow­der. Serve with slices of lean turkey (all vis­i­ble fat re­moved) and boiled new pota­toes.

Din­ner Cheese and onion bake: Boil 600g pota­toes for 20-25 mins. Boil 200g peeled and diced car­rots and 100g trimmed and diced green beans in a sep­a­rate pan for 3-4 mins. Drain and set aside. Spray a pan with low-calo­rie cook­ing spray and stir-fry 3 peeled and chopped onions. Pre­heat the oven to 180°C/fan 160°C/gas 4. Spray a pie dish with low-calo­rie cook­ing spray. Whisk to­gether 3 eggs with 4tsp dried pars­ley and 200g low-fat nat­u­ral cot­tage

cheese. Add to the drained pota­toes and mash well. Stir in the drained veg­eta­bles and onions, then trans­fer to the pie dish. Sprin­kle over 120g re­duced­fat Ched­dar cheese and bake for 35-45 mins.


Break­fast French

toast: Soak 2 slices of whole­meal bread (from a small 400g loaf) in beaten egg along with a pinch of sweet­ener. Fry in a pan sprayed with low-calo­rie cook­ing spray for a few min­utes on each side, un­til golden brown. Serve with fresh rasp­ber­ries.

Lunch Pizza

omelette: Fry a few beaten eggs in a pan sprayed with lowcalo­rie cook­ing spray to make an omelette. When al­most set, scat­ter with chopped

to­ma­toes, sliced pep­pers and dried oregano. Sprin­kle 70g torn re­duced-fat moz­zarella (from your al­lowance) and fin­ish un­der the grill. Scat­ter with fresh basil or oregano leaves and serve with salad.

160°C/fan 140°C/ gas 3. Place 800g lean stew­ing beef (all vis­i­ble fat re­moved), cut into bite-size pieces, into a casse­role dish. Add 4 peeled and crushed gar­lic cloves, 4 peeled and chopped car­rots, 3 thinly sliced leeks and 4 chopped cel­ery sticks. Stir in 800ml beef stock and 100ml red wine along with a 400g can chopped

to­ma­toes with herbs. Sprin­kle over 2tsp dried mixed herbs and 1 bay leaf. Sea­son and bring to the boil over a high heat. Cover and put in the oven for 2-2½ hours. Serve with boiled pota­toes and some Ten­der­stem broc­coli. Break­fast Big brekkie: Spray a pan with low-calo­rie cook­ing spray and fry eggs, lean ba­con rash­ers (all vis­i­ble fat re­moved), chopped mush­rooms and halved to­ma­toes. Serve with baked beans and grilled Slim­ming World Pork Sausages (avail­able at Ice­land). Lunch Hum­mus salad: Whizz to­gether drained 400g can chick­peas, 2tbsp fat­free nat­u­ral yo­ghurt, 2tbsp lemon juice and 1 crushed gar­lic clove to make hum­mus. Serve it with a salad of rocket, chopped red onion, grated car­rot, diced cu­cum­ber and tomato, and chunks of toast made us­ing 2 medium slices whole­meal bread (from a small 400g loaf).

Din­ner Gar­lic chicken roast: Pre­heat the oven to 200°C/fan 180°C/gas 6. Cook 750g new pota­toes and 300g Chante­nay

car­rots in boil­ing wa­ter for 6 mins; drain. Put the pota­toes, car­rots, 3 quar­tered red

onions and 1 clove of gar­lic (with bulbs sep­a­rated) in a large roast­ing dish. Pour over 200ml boil­ing chicken stock and sea­son to taste. Squeeze over the juice of 1 lemon and add chunks of the squeezed lemon to the dish. Lightly spray with lowcalo­rie cook­ing spray and toss every­thing to­gether, cover with foil and roast for 15 mins. Re­move the foil and stir through a hand­ful of rosemary sprigs. Sea­son 4 skin­less chicken legs and make a few slashes in each one with a knife, then ar­range on top of the veg­eta­bles, along with 300g but­ter­nut squash. Re­spray with low-calo­rie cook­ing spray, re­turn the dish to the oven and roast for 30 mins. Scat­ter over some more rosemary sprigs and serve.

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