Ingredients

1 Eating apple (150g approx), cored
3 Dried figs (60g)
2 tbsp orange juice
100g Greek yoghurt

Method:

Score the cored apple around the ‘equator’ (it’s waistline) to prevent the apple bursting when cooking (just score the skin, do not cut through the apple). Cut the figs in half and stuff them into the centre of the cored apple (if they do not all fit in then quarter and warm up in the juice. Place the apple in a small oven-proof container with the orange juice and bake in a medium oven for about 20 minutes until soft through and just beginning to ‘puff up’. To serve arrange on a plate with the Greek yoghurt – the hot apple and the cold yoghurt contrast well.

Total Calories : 304

Fat : 8.5

Protein : 7.1

Carbohydrates : 53.2

Ingredients

1 tablespoon rapeseed oil or groundnut oil
1 small onion chopped
50g (2oz) mushrooms sliced
125g (5oz) cooked chicken chopped
75g (3oz) beans (borlotti, cannellini,
kidney or flageolet)
1 red pepper chopped finely
1/2 teaspoon parsley
1/2 teaspoon dried tarragon
pepper to taste

Sauce:

142ml (1/2 pint) low fat plain yoghurt,
1 small egg beaten,
1 teaspoon ready made mustard
serve with:140g (5 1/2 oz) jacket potato cooked

Method:

1. Cook the jacket potato either in the microwave or in the oven so it is ready for when the main dish is done Preheat the oven to 190o C/375oF/Gas mark 5
2. Heat the oil in a non stick pan or wok. Add the chopped onion, peppers and mushrooms and cook for 4-5 minutes until the onion is starting to soften
3. Add the chopped chicken, beans, parsley and tarragon. Mix thoroughly and then place in an oven proof dish.
4. Mix the yoghurt, egg and mustard together and pour this over the chicken mixture
5. Place in a preheated oven for 25-30 minutes
6. Serve with the jacket potato

Total Calories : 531

Fat : 21

Protein : 35

Carbohydrates : 55

Ingredients

1 tablespoon rapeseed or groundnut oil
2 spring onions chopped finely
1 garlic clove crushed
2 large flat mushrooms sliced
1/3 pack Quorn pieces or 100g (4oz)
tofu cut into cubes
1/2 red pepper chopped
50g (2oz) sweetcorn
50g (2oz) broccoli florets
1 small tin bamboo shoots
2 tablespoons Hoison or Worcestershire Sauce
2 tablespoon water
pepper to taste
cornflour to thicken
165g (6 1/2oz) cooked rice per person to serve

Method:

1. Cook the rice as per the instructions on the packet
2. Heat the oil in a non stick pan or wok. Add the chopped onions and garlic and cook for 3-4 minutes until the onion has started to soften
3. Add the broccoli florets and all of the other ingredients. Mix together well and then add the Worcestershire sauce and the water. Use the cornflour to get the sauce to the desired consistency
4. Stir-fry for 6-8 minutes until the vegetables are cooked but still crisp
5. Serve with rice

Total Calories : 341

Fat : 9

Protein : 8

Carbohydrates : 60

Ingredients

200g (8 oz) chicken breast (skinned and boned), cut into strips
1-2 tsp olive/rapeseed or groundnut oil for stir frying
2 cloves garlic crushed
1/2 inch fresh ginger grated
1 tsp chilli powder
100g (4 oz) cauliflower florets, no stalks
150g (6 oz) broccoli florets, no stalks
175g (7 oz) water chestnuts, drained and sliced
100g (4 oz) bean sprouts
50g (2 oz) cashew nuts, chopped

Sauce:
1 tbsp cornflour
2 tbsp soy sauce
2 tbsp chilli sauce
1 tbsp white wine vinegar
1 tbsp sugar
142ml (1/4 pt) vegetable stock

Method:

1. Blend the cornflour with a little water then place with the soy sauce, chilli sauce, white wine vinegar, sugar and vegetable stock into a pan. Simmer over a gentle heat, stirring continuously until the sauce thickens. Remove from the heat and cover.
2. Heat the oil in a large pan/wok and add the ginger, garlic and chilli powder. Simmer for 30 seconds to flavour the oil.
3. Add the broccoli, cauliflower, water chestnuts and cook for 5-10 minutes until the vegetables are al dente. Add the beansprouts and cook for 1 minute.
4. Remove the cooked spicy vegetable mixture from the pan, place in a bowl and cover.
5. Add the strips of chicken to the pan and cook for 5 minutes or until the chicken is cooked completely. Add the cashew nuts and mix in thoroughly.
6. Add the vegetable mixture and the sauce to the chicken, stir thoroughly and continue to simmer for about 3 minutes until the mixture is heated through.
7. Serve with a side salad and boiled rice.

Total Calories : 476

Fat : 10

Protein : 26

Carbohydrates : 75

Ingredients

2 tsp Chinese five spice
2 cloves garlic, chopped
1/2 tsp lemon grass
2 tbsp cornflour
300g (12 oz) pork fillet, cut into strips
1 tbsp olive or rapeseed oil
1 medium carrot, chopped into strips
100g (4 oz) sweetcorn
4 spring onions, chopped finely
1 small red onion, chopped finely
75g (3 oz) broccoli florets
225g (9 oz) pineapple chunks, reserve the juice
1 tbsp soft brown sugar
1 tbsp soy sauce
2 tbsp white wine vinegar

Method:

1. Heat the oil in a large pan or wok. Add the chopped garlic and stir fry for 1 minute on a high heat. Mix the Chinese five spice with the lemon grass and cornflour. Put the mixture into a plastic bag and add the strips of pork. Shake well so that the pork is coated with the mixture.
2. Add the pork to the pan containing the garlic. Stir fry for 2 minutes then add the carrot, sweetcorn, spring onions, red onion and broccoli. Stir fry for 3-4 minutes.
3. Add the pineapple chunks and juice, white wine vinegar, soy sauce and sugar. Continue to stir fry until the pork is cooked and the sauce has thickened. Add more cornflour mixed with water to thicken if required.
4. Serve with noodles, rice or jacket potato, mixed or green salad.

Total Calories : 393

Fat : 7

Protein : 25

Carbohydrates : 62

Ingredients

4 extra lean pork steaks, cut into strips
250g (10 oz) spinach, stalks removed
1/2 red pepper, chopped
1/2 green pepper, chopped
1/2 yellow pepper, chopped
1 tbsp olive or rapeseed oil
1 medium onion, chopped finely
1 red onion, chopped finely
50ml water
6tbsps barbecue sauce

Method:

1. Put the barbecue sauce into a dish. Mix the strips of pork into the marinade and leave for at least 30 minutes to allow the flavours to infuse.
2. Heat the oil in a large pan or wok and add the pork in the barbecue sauce. Stir fry for 5 minutes at a medium heat and then increase the heat. Add the onions, chopped peppers and water to the pork.
3. Stir fry for 3-4 minutes. Add the spinach leaves and allow them to wilt into the sauce. Stir briefly and serve.
4. Serve with noodles, rice or cous cous.

Total Calories : 215

Fat : 7

Protein : 26

Carbohydrates : 13

Ingredients

175g (7 oz) pasta shells
225g (9 oz) leeks, chopped
40g (1 ^1/2 oz) butter
40g (1 ^1/2 oz) flour
850ml (1 ^1/2 pints) semi skimmed milk
100g (4 oz) reduced fat cheddar cheese, grated
100g (4 oz) lean, honey roast ham, chopped
6 tbsp breadcrumbs
2 tbsp chives
Salt and pepper to season

Method:

1. Pre heat the oven to 190oC, 375oF, Gas Mark 5.
2. Cook the pasta as per the instructions on the packet. Drain and put to one side.
3. Whilst cooking the pasta steam the chopped leeks over a pan of boiling water for 5 minutes or until tender. Drain and put to one side.
4. Make the cheese sauce by placing the butter, flour and a little of the milk into a saucepan. Add the milk gradually whilst stirring continuously. Simmer over a medium heat, stirring until the sauce comes to the boil and thickens. Remove from the heat and add 75g (3 oz) grated cheese, salt and pepper to taste.
5. Add the pasta, cooked leeks and chopped honey roasted ham to the sauce and stir.
6. Place the mixture in an ovenproof dish and sprinkle over the remaining grated cheese, breadcrumbs and chives.
7. Bake for 35-40 minutes or until the top is golden.

Total Calories : 506

Fat : 18

Protein : 28

Carbohydrates : 62