(Choose one, all serve four)
Turkey steaks with a chunky onion sauce
Put 1 sliced onion, 1 finely chopped garlic clove, 200g chopped mushrooms, 2 chopped tomatoes, 1tsp dried mixed herbs and 200ml boiling chicken stock in a saucepan over a high heat. Bring to the boil and simmer for 10 minutes or until thickened. Meanwhile, cook 4 lean turkey breast steaks in a griddle or frying pan sprayed with low-calorie cooking spray over a high heat for 3-4 minutes on each side or until cooked through. Season sauce to taste and serve with the turkey steaks, boiled
potatoes, extra veg and a sprinkling of roughly chopped parsley.
Cook 400g dried tagliatelle according to pack instructions. Meanwhile, spray a large frying pan with low-calorie cooking spray and place over a high heat. Add 300g prepared squid rings and cook for 2 minutes 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 minutes, then add 300g halved baby plum tomatoes and 225g raw peeled prawns. Cook for a further 2-3 minutes or until the prawns are pink then return squid to 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 juice of ½ lemon to serve.
Sweet potato curry
Put 1 chopped onion, 3 chopped garlic cloves, 2cm piece root ginger, peeled and grated, 1tbsp curry powder and 400g
passata in a large saucepan. Pour in
450ml boiling vegetable stock and bring to boil. Reduce heat to medium-low, simmer for 7-8 minutes and season to taste. Peel 2 large potatoes and 2 large
sweet potatoes and cut into chunks along with 3 red peppers. Add to pan and simmer for 15 minutes or until tender, then scatter with fresh coriander sprigs and serve with paprika-spiced fat-free
natural yogurt and cooked dried basmati rice.
Spray a large frying pan with low-calorie cooking spray and place over a high heat. Fry 8 skinless chicken thighs for 6-8 minutes to brown all over and set aside. Reduce heat to low and fry 1 large chopped onion for 6-8 minutes. Stir in 3 sliced garlic cloves, 2tsp ground cumin, 1tsp sweet smoked paprika, 1tsp dried chilli flakes and 300g dried basmati
rice and fry for 1 minute. Spoon into an ovenproof dish and add 2 diced red
peppers in brine from a jar and 650ml boiling chicken stock. Top with chicken. Cover and bake at 190°C/gas 5 for 20 minutes, then stir in a drained 400g can
kidney beans and 200g frozen peas and bake for 10 minutes. Serve with salad.
Spray a large frying pan with low-calorie cooking spray and place over a high heat. Fry 500g lean beef mince (5% fat or less) for 5 minutes then transfer to a plate and drain off any fat. Spray the pan again, add 3 diced carrots and 200g sliced chestnut mushrooms and cook for 5 minutes.
Return the mince to the pan, stir in 1½tbsp tomato purée and cook for 2 minutes. Pour in a 400g can chopped tomatoes with herbs, fill the empty can with water and stir that in too. Bring to the boil then simmer for 20 minutes. Season to taste, scatter with chopped fresh parsley and serve hot with cooked dried spaghetti.