Shape up for Spring!
dinner (Choose 1)
Caribbean Chicken and squash Curry Serves 4. Ready in 40 mins
l Low-calorie cooking spray l 600g boneless chicken thighs, thawed if frozen, skinned and cut into bite-size chunks l 1 large and 1 small onion,
finely chopped l 3 garlic cloves, crushed l 1/4tsp ground cloves l 1/2tsp ground cinnamon l 1/2tsp turmeric l 2tsp mild curry powder l 2tsp garam masala l 1 large butternut squash, peeled,
deseeded and cut into bite-size chunks l 200g can chopped tomatoes l 900ml boiling chicken stock l 1 green chilli, deseeded and
roughly chopped l 350g dried white basmati rice l 3tbsp chopped fresh coriander l 3tbsp chopped fresh parsley l 11/ 2tbsp lime juice, plus wedges to serve (optional) 1. Spritz a large non-stick saucepan with low-calorie cooking spray and place over a medium-high heat. Add the chicken and stir-fry until golden. Transfer to a plate and set aside. Reduce the heat to low and add the large chopped onion, garlic and 2tbsp water. Cover and cook over a low heat for 10 mins, or until soft. Uncover the pan, stir in all the spices and cook gently for 2 mins.
2. Return the chicken to the pan and add the squash, chopped tomatoes and 300ml stock. Cover the pan and simmer gently for 15 mins, or until the sauce has reduced and the chicken and squash are tender. Meanwhile, spritz a medium non-stick saucepan with low-calorie cooking spray and place over a low heat. Add the small chopped onion, green chilli and 2tbsp water then cover and cook for 5 mins, or until just tender. Stir in the rice, remaining stock and 1/2tsp salt and bring to the boil over a high heat.
3. Stir once, cover, reduce the heat to low and cook for 10 mins. Turn off the heat and leave the rice to steam for 5 mins, without lifting the lid. Uncover the rice, fluff up the grains with a fork and stir in most of the herbs. Stir the lime juice into the curry and season to taste. Serve with the rice, the rest of the herbs and lime wedges, if using. Make it veggie: Substitute the chicken for quorn Meat Free Pieces. salmon linguine Serves 4. Ready in 15 mins l 418g can pink salmon, drained l Low-calorie cooking spray l 100g frozen or fresh chopped onions l 2tsp chopped garlic in vinegar, drained l 500g dried linguine pasta (or spaghetti) l 120ml boiling chicken stock l 190g jar asparagus, drained and chopped
into short lengths l 4tbsp chopped fresh or frozen parsley,
plus extra to serve l Pinch of cayenne pepper l 3tbsp lemon juice, from a bottle
1. Tip the salmon on to a plate and carefully remove and discard any skin or bones. Break the fish into small chunks and set aside. Spritz a large, deep frying pan with low-calorie cooking spray and place over a low heat.
2. Add the onions, garlic and 2tbsp water, cover and cook for 10 mins. Uncover, increase the heat slightly and cook for 1-2 mins, or until the excess liquid has evaporated.
3. Meanwhile, cook the pasta according to the pack instructions. Add the stock to the onions, bring to a simmer and add the salmon, asparagus, parsley and cayenne pepper. Heat gently for 2-3 mins, then season to taste with salt.
4. Drain the pasta, add to the salmon mixture and stir in the lemon juice. Toss well and sprinkle with a bit more parsley to serve. Make it veggie: Swap the salmon for tofu. broccoli and ricotta Cannelloni (v) Serves 4. Ready in 1h 15 mins
l 4 large heads of broccoli l Low-calorie cooking spray l 1 medium onion, finely chopped l 2 garlic cloves, crushed l 600g canned chopped
tomatoes with herbs l 2tbsp red wine vinegar l 1tsp sweetener granules l 12 dried lasagne sheets l 120g ricotta cheese l 130g low-fat natural cottage cheese l Finely grated zest of 1 unwaxed
lemon l 1 medium egg yolk, plus 2 beaten medium eggs l 1tbsp cornflour l 500g fat-free natural greek yoghurt l Pinch of grated nutmeg l 11/ 2tbsp freshly grated Parmesan
cheese or a vegetarian alternative l Steamed cabbage leaves, to serve
1. Cut all the florets from the broccoli heads – you should get about 1kg. Pulse the florets into rice-sized pieces in a food-processor. Spritz a large non-stick frying pan with low-calorie cooking spray and place over a high heat. Add the broccoli, 2tbsp water and some seasoning and stir-fry for 5 mins or until tender. Tip into a mixing bowl and leave to cool.
2. For the tomato sauce, spritz a non-stick saucepan with low-calorie cooking spray and place over a low heat. Add the onion, garlic and 2tbsp water, cover and cook for 10 mins, or until soft. Uncover the pan, add the tomatoes, vinegar and sweetener and simmer for 15-20 mins, or until reduced and thickened. Season to taste and spoon into a large shallow baking dish (24cm x 30cm).
3. Meanwhile, bring a large saucepan of water to the boil over a high heat. Drop in
the lasagne sheets, one at a time, and cook for 10-12 mins, or until just tender. Drain and run under cold water until cool enough to handle, then separate the sheets and lay them out side by side on a large piece of cling film. Cover with another sheet of cling film. Stir the ricotta, cottage cheese, lemon zest and egg yolk into the cooked broccoli and season. Uncover the lasagne sheets and divide the broccoli filling between each one. Roll them up, then lay them side by side, seam-side down, on top of the tomato sauce.
4. Mix the cornflour and a little yoghurt into a paste then stir in the remaining yoghurt, beaten eggs, nutmeg and season. Spoon on top of the cannelloni and add the Parmesan. Bake for 40 mins or until golden and serve with the steamed cabbage.
FISHERMAN’S STEW Serves 4. Ready in 35 mins
● Low-calorie cooking spray ● 200g frozen chopped onions ● 1tsp dried chilli flakes ● 2tsp chopped garlic in vinegar from a jar ● 2tsp paprika ● 1/2tsp turmeric ● 4 dried bay leaves ● 1tsp dried thyme ● 500g passata ● 100ml medium-strength white wine ● 250ml boiling chicken or vegetable stock ● 300g frozen cooked mixed seafood
(eg prawns, squid and mussels), thawed ● 150g frozen cooked mussels
(also known as mussel meats), thawed ● 100g frozen large cooked peeled
prawns, thawed ● 1tbsp lemon juice, from a bottle ● 2tbsp chopped fresh or frozen parsley ● Dried plain couscous, made according
to the pack instructions, to serve ● Steamed green beans, to serve
1. Spritz a large, deep non-stick frying pan with low-calorie cooking spray and place over a low heat. Add the onions, chilli, garlic and 2tbsp water, then cover and cook for 10 mins or until soft. Stir in the paprika, turmeric, bay leaves and thyme and cook for 1 min more.
2. Add the passata, wine and stock, cover again and simmer for 15 mins. Uncover the pan, season to taste and stir in all the thawed seafood. Simmer gently for 5 mins or until the seafood is heated through, stirring now and then. Stir in the lemon juice and parsley, then ladle into shallow bowls and serve with the couscous and green beans.
MAKE IT VEGGIE: Replace the seafood with tofu or seitan. GAMMON STEAKS WITH SWEETCORN SUCCOTASH Serves 4. Ready in 25 mins ● 3-4 large sweetcorn cobs ● Low-calorie cooking spray ● 1 small onion, chopped ● 1 celery stick, sliced ● 225g shelled broad beans ● 150ml boiling chicken stock ● 4 gammon steaks (all visible fat removed),
sliced into halves ● 400g can butter beans, drained and rinsed ● 300g can new potatoes in water,
drained, rinsed and roughly chopped ● 1 large courgette, diced ● 8 spring onions, sliced ● 2tbsp finely chopped fresh chives, plus whole chives to garnish 1. Stand the ears of sweetcorn upright on a chopping board and slice away the kernels with a large sharp knife. You should be left with about 450g of corn. You could save time here by using canned corn, if you want. Spritz a non-stick frying pan with low-calorie cooking spray, place it over a medium heat and add the onion, celery and 1tbsp water. Cover, reduce the heat to low and cook for 5 mins. Meanwhile, cook the broad beans in a saucepan of boiling water for 1-2 mins. Drain, leave to cool slightly, then slip the beans out of their pods and set aside. Uncover the onion and add the sweetcorn and stock. Bring to a simmer, cover again and cook for 5 mins.
2. At the same time, place a non-stick griddle pan or frying pan over a high heat, add the gammon steaks and sear for 2-3 mins on each side. Stir the butter beans, potatoes, courgette and spring onions into the onion and sweetcorn mixture and cook for another 5 mins, still covered. Stir in the podded broad beans and most of the chives, then season to taste. Spoon into shallow bowls and place 2 pieces of gammon on each one. Scatter over the remaining chives and garnish with whole chives, to serve.
MAKE IT VEGGIE: Swap the gammon for a Quorn Peppered Steak.