EATING LITE - 1001 Recipes You've Always Wanted to Cook (2015)

1001 Recipes You've Always Wanted to Cook (2015)

Low-fat Chilli Beef

EATING LITE

If you’re counting the calories and watching your waistline, you can still enjoy delicious meals with the low-fat recipes in the following pages. And they’re not just salads - we have included healthy, slimming versions of some of your favourite dishes.

We have snacks, soups, light meals and main meals from around the world: Mexican enchiladas and fajitas; Chinese spring rolls; Thai crabcakes and curry; Hungarian goulash; Italian saltimbocca; and Indonesian laksa and nasi goreng. Alongside family favourites like chilli con carne and fish pie, there are low-calorie versions of classic pasta dishes, steak and sweet potato ‘fries’ and a seafood paella.

And we also have some delicious desserts - you’ll be amazed at how few calories our traditional-style fruit crumble, muffins and pavlova contain. And for chocaholics, there’s even a coffee-flavoured chocolate mousse. They are all good enough to serve at a dinner party or special occasion - your guests will never believe they are eating low-fat food!

Who says that you have to starve yourself or eat boring food when you’re on a diet?

SUMMER CHICKEN

1 small onion, finely chopped

1 garlic clove, crushed

spray oil

2 x 125g/4oz boneless, skinless chicken breasts

2 tbsp dry white vermouth

150ml/¼ pint/scant ⅔ cup hot chicken stock

75g/3oz/⅔ cup fresh shelled peas (or frozen)

2 tbsp half-fat crème fraîche

1 small bunch of fresh mint, finely chopped

salt and ground black pepper

1 Cook the onion and garlic for 2-3 minutes over a medium heat in a frying pan sprayed lightly with oil. Add the chicken breasts and cook for 4 minutes each side or until golden.

2 Pour in the vermouth and let it bubble a little, then add the hot stock and simmer over a low heat for 10 minutes, turning the chicken halfway through.

3 Add the peas and simmer gently for 5 minutes or until tender. If the chicken is cooked through, stir in the crème fraîche and chopped mint. Heat through gently and season to taste.

4 Serve the hot chicken in the sauce with seasonal green vegetables or baby carrots.

preparation 10 minutes cooking time 35 minutes calories 180 kcals

Serves 2

YOGURT SPICED CHICKEN

2 x 125g/4oz boneless, skinless chicken breasts

75g/3oz/6 tbsp low-fat natural yogurt

1 garlic clove, crushed

grated zest and juice of ½ lemon

½ tsp each ground cumin and ground coriander

340g/12oz sweet potatoes, peeled

spray oil

salt and ground black pepper

rocket (arugula) and cherry tomatoes to serve

balsamic vinegar to drizzle

1 Preheat the oven to 200°C/400°F/Gas 6.

2 Put the chicken in a bowl with the yogurt, garlic, lemon zest and juice and spices. Season with salt and pepper and mix well to coat the chicken. Set aside in a cool place.

3 Cut the sweet potatoes lengthways into wedges and arrange on a baking sheet. Spray lightly with oil and grind some black pepper over them. Bake in the oven for 20 minutes or until tender inside and crisp and golden outside.

4 Meanwhile, preheat the grill (broiler) and put the chicken breasts in a foil-lined grill (broiling) pan. Spoon the spicy yogurt over them.

5 Cook under the hot grill for 15-20 minutes, turning halfway through, until the chicken is thoroughly cooked.

6 Serve with the sweet potato wedges with a salad of rocket and cherry tomatoes sprinkled with balsamic vinegar.

preparation 10 minutes cooking time 20 minutes calories 310 kcals

Serves 2

CHICKEN ENCHILADAS

spray oil

175g/6oz skinless chicken breast fillets, cubed

½ green (bell) pepper, seeded and chopped

1 x 200g/7oz can red kidney beans, drained

250g/9oz ready-made enchilada sauce

2 x 30g/1oz soft tortilla wraps

25g/1oz/¼ cup grated reduced-fat Cheddar cheese

ground black pepper

1 Little Gem (Bibb) lettuce

6 cherry tomatoes, halved

2 tbsp tomato salsa

4 tbsp virtually fat-free fromage frais

1 Preheat the oven to 180°C/350°F/Gas 4.

2 Lightly spray a frying pan with oil and place over a medium heat. Add the chicken and green pepper to the hot pan and cook for 6-8 minutes until the chicken is cooked right through. Stir in the kidney beans and two-thirds of the enchilada sauce and heat through gently.

3 Divide the chicken and bean mixture between the tortillas. Roll up and place them, side by side and seam-side down, in a shallow ovenproof dish. Cover with the remaining sauce. Sprinkle with grated cheese and black pepper.

4 Bake in the oven for 15 minutes or until bubbling and golden. Serve immediately with lettuce, tomatoes, salsa and a dollop of fromage frais.

preparation 10 minutes cooking time 25 minutes calories 440 kcals

Serves 2

THAI LEMON CHICKEN

300g/11oz boneless, skinless chicken thighs

1 tbsp Thai curry spice seasoning

spray oil

2 garlic cloves, crushed

1 lemon, sliced

1 lemongrass stalk, crushed

150ml/¼ pint/scant ⅔ cup hot chicken stock

1 tbsp Thai fish sauce

200g/7oz/1¼ cups boiled rice

ground black pepper

2 tbsp chopped fresh coriander (cilantro)

1 Sprinkle the chicken thighs with the Thai curry seasoning.

2 Lightly spray a frying pan with oil and place over a medium heat. Add the chicken and cook for 6-8 minutes, turning occasionally, until well browned all over.

3 Add the garlic, sliced lemon and lemongrass and cook for 1 minute, then pour in the hot stock and Thai fish sauce. Cook over a low heat for 20 minutes or until the chicken is cooked.

4 Serve the chicken in the lemony sauce with boiled rice, sprinkled with black pepper and coriander.

preparation 4 minutes cooking time 30 minutes calories 450 kcals

Serves 2

GRIDDLED CHICKEN FAJITAS

Illustration

300g/11oz chicken breast fillets, cut into chunky strips

1 tbsp fajita seasoning

spray oil

1 red (bell) pepper, seeded and sliced

1 red onion, thinly sliced

1 bunch of spring onions (scallions), halved

2 large flour tortillas

4 tbsp tomato salsa

4 tbsp low-fat guacamole

4 tbsp low-fat natural yogurt

1 Put the chicken strips in a shallow dish and toss together with the fajita seasoning. Spray a griddle with oil and place over a medium heat. Add the chicken and cook, turning occasionally, for 5 minutes or until golden brown and tender.

2 Add the red pepper and onion and cook for 5 minutes or until just tender and starting to char. Stir in the spring onions and cook for 2 minutes.

3 Meanwhile, warm the tortillas in a microwave on full power for 45 seconds, or wrap in foil and warm in a preheated oven at 180°C/350°F/Gas 4 for 10 minutes.

4 Arrange the griddled chicken and vegetables on the tortillas. Roll up or fold over and serve immediately with the salsa, guacamole and yogurt.

preparation 10 minutes cooking time 15 minutes calories 350 kcals

Serves 2

CHICKEN LAKSA

spray oil

1 onion, chopped

2 garlic cloves, crushed

1 tbsp chopped fresh root ginger

1 red chilli, seeded and chopped

1 lemongrass stalk, chopped

600ml/1 pint/2½ cups hot chicken stock

juice of 1 lime

100ml/3½fl oz/⅓ cup reduced-fat coconut milk

225g/8oz cooked skinless chicken breasts, cubed

125g/4oz bean sprouts

200g/7oz cooked egg noodles

4 spring onions (scallions), diced

1 Lightly spray a deep pan with oil and place over a high heat. Add the onion, garlic, ginger, chilli and lemongrass and stir-fry briskly for 2-3 minutes until the onion is tender.

2 Add the hot stock, lime juice and coconut milk. Reduce the heat and cook gently for 5 minutes, then add the cooked chicken and simmer for 5 minutes.

3 Stir in the bean sprouts and cooked noodles. Heat through gently for 5 minutes.

4 Ladle the laksa into four bowls and serve immediately, sprinkled with spring onions.

preparation 15 minutes cooking time 25 minutes calories 350 kcals

Serves 4

CHICKEN NASI GORENG

75g/3oz/⅓ cup basmati rice

spray oil

1 medium egg, beaten

1 yellow (bell) pepper, seeded and thinly sliced

1 red chilli, seeded and diced

1 tsp grated fresh root ginger

6 spring onions (scallions), sliced

200g/7oz chicken breast fillets, sliced

200g/7oz spring greens, shredded

1 tbsp soy sauce

2 tbsp low-fat natural yogurt

1 Boil or steam the rice according to the instructions on the pack.

2 Meanwhile, lightly spray a wok or deep frying pan with oil and place over a medium heat. Add the beaten egg to the hot pan, swirling it around to make an omelette. When set underneath, flip it over and cook the other side. Slide out on to a plate, roll up tightly and slice into ribbons. Set aside.

3 Add the yellow pepper, chilli, ginger, spring onions and chicken to the pan and stir-fry for 2 minutes. Add the spring greens and stir-fry briskly for 5 minutes, stirring in the cooked rice and soy sauce just before the end.

4 Divide between two shallow serving bowls and top with the omelette strips. Serve immediately with the yogurt.

preparation 15 minutes cooking time 10 minutes calories 400 kcals

Serves 2

CHICKEN SATAY

200g/7oz boneless, skinless chicken breasts

juice of 1 lime

1 garlic clove, crushed

1 tsp each ground coriander, cumin and turmeric

¼ cucumber, cut into matchstick strips

For the satay sauce

100ml/3½fl oz/⅓ cup reduced-fat coconut milk

1 tsp curry paste

2 tbsp reduced-fat peanut butter

squeeze of lemon juice

1 Place the chicken breasts between two sheets of clingfilm (plastic wrap) and beat with a rolling pin until thin. Cut each breast into 3 or 4 long strips, about 2.5cm/1in wide. Place in a shallow dish.

2 Mix the lime juice, garlic and spices to a paste and spoon over the chicken. Stir well, then cover and chill in the refrigerator for at least 1 hour.

3 Meanwhile, heat the coconut milk and curry paste in a small pan over a low heat for 3-4 minutes, stirring. Stir in the peanut butter and lemon juice and heat gently.

4 Remove the chicken from the spicy marinade and thread on to thin bamboo skewers that have been soaked in water.

5 Cook under a preheated hot grill (broiler) for 10 minutes, turning occasionally, or until the chicken is slightly charred and golden brown outside and thoroughly cooked inside.

6 Serve with the satay sauce and cucumber strips.

preparation 10 minutes plus chilling cooking time 10 minutes calories 220 kcals

Serves 2

TURKEY SALTIMBOCCA

4 x 75g/3oz turkey breast fillets

4 thin slices lean Parma ham, all visible fat removed

spray oil

150g/5oz thin green beans, trimmed

250g/9oz baby new potatoes

ground black pepper

fresh basil sprigs to garnish

1 lemon, halved

1 Place the turkey breast fillets between two sheets of parchment paper and beat them out flat with a rolling pin.

2 Grind a little black pepper over each turkey breast and wrap a slice of Parma ham around it.

3 Spray a non-stick frying pan lightly with oil and set over a medium heat. Add the turkey and cook for 6-8 minutes each side until cooked right through and golden brown.

4 Meanwhile, cook the green beans in a pan of boiling water until just tender. Drain well. Boil the potatoes in a separate pan until tender, then drain.

5 Serve the turkey breasts, garnished with basil, with the green beans and potatoes. Sprinkle with a little lemon juice.

preparation 10 minutes cooking time 16 minutes calories 300 kcals

Serves 2

POACHED CHICKEN AND NECTARINE SALAD

2 x 125g/4oz boneless, skinless chicken breasts

1 carrot, cut into matchstick strips

4 spring onions (scallions), chopped

2 nectarines, stoned and sliced

4 cherry tomatoes, quartered

100g/3½oz rocket (arugula)

1 tsp runny honey

1 tsp honey mustard

1 tbsp cider vinegar

1 tbsp soy sauce

2 tbsp oil-free vinaigrette

salt and ground black pepper

1 Half-fill a pan with water and bring to the boil. Add the chicken, reduce the heat, cover the pan and poach gently for 10-15 minutes until cooked through. Remove with a slotted spoon and set aside to cool.

2 Add the carrot strips to the hot water in the pan and cook for 5 minutes or until they are tender but still retain some crispness. Drain the carrots and refresh in cold water.

3 Mix together the spring onions, nectarines, tomatoes and rocket in a bowl. Blend the honey, mustard, vinegar, soy sauce and vinaigrette until thoroughly mixed and drizzle over the salad. Toss lightly and divide between two serving plates.

4 Slice the chicken and arrange on top of the salad with the carrots. Season and sprinkle the remaining dressing over.

preparation 15 minutes cooking time 15-20 minutes calories 200 kcals

Serves 2

RED THAI CHICKEN CURRY

Illustration

spray oil

1 onion, chopped

2 garlic cloves, crushed

1 lemongrass stalk, finely sliced

1 tbsp red Thai curry paste

150g/5oz baby corn

250g/9oz chicken breast fillets, cut into large chunks

200ml/7fl oz/¾ cup reduced-fat coconut milk

2 tsp Thai fish sauce

175g/6oz mngetouts, trimmed

50g/2oz/¼ cup basmati rice

fresh coriander (cilantro) and lime wedgesto serve

1 Spray a frying pan lightly with oil and set over a low heat. Add the onion to the hot pan and cook for 5 minutes until tender and golden. Add the garlic and lemongrass and cook for 2-3 minutes.

2 Stir in the curry paste and cook for 1 minute, then add the chicken. Cook, turning frequently, for 2-3 minutes until golden. Pour in the coconut milk and Thai fish sauce and stir in the baby corn. Simmer for 10 minutes, then add the mangetouts and cook for 10 minutes until the chicken is thoroughly cooked and the sauce has reduced.

3 Meanwhile, cook the rice according to the instructions on the pack.

4 Serve the curry, garnished with coriander sprigs, with the rice and lime wedges.

preparation 10 minutes cooking time 30 minutes calories 370 kcals

Serves 2

SKINNY CAESAR SALAD

spray oil

200g/7oz chicken breast fillets

1 head cos (romaine) lettuce

2 tbsp salad croûtons

2 tbsp freshly grated Parmesan

For the Caesar dressing

2 tbsp oil-free vinaigrette

grated zest and juice of 1 lemon

1 large garlic clove, crushed

a few drops of Worcestershire sauce

1 small egg yolk

salt and ground black pepper

1 Lightly spray a ridged griddle pan with oil and place over a medium heat. Add the chicken and cook, turning occasionally, for 8-10 minutes until golden brown outside and thoroughly cooked inside.

2 To make the Caesar dressing, mix together the vinaigrette, lemon zest and juice, garlic and Worcestershire sauce. Beat in the egg yolk and season to taste with salt and pepper.

3 Tear the cos lettuce leaves into pieces and toss with the croûtons in the dressing. Divide the salad between two serving plates.

4 Cut the chicken into thin slices or cubes and scatter on top. Sprinkle with the Parmesan and serve.

preparation 15 minutes cooking time 6-8 minutes calories 310 kcals

Serves 2

AMERICAN ROAST BEEF HASH

spray oil

1 red onion, finely chopped

1 garlic clove, crushed

200g/7oz boiled potatoes, diced

250g/9oz lean roast beef, all visible fat removed, diced

2 medium eggs

2 tbsp chopped fresh parsley

salt and ground black pepper

1 Spray a deep frying pan lightly with oil and place over a low heat. Cook the onion for 5 minutes or until tender and golden. Stir in the garlic and diced potatoes and cook for 10 minutes, stirring occasionally, until crisp and golden.

2 Add the beef and season to taste with salt and pepper. Continue cooking and stirring occasionally until really hot.

3 Meanwhile, poach the eggs in a pan of barely simmering water, until the whites are cooked and set but the yolks are still runny. Remove carefully with a slotted spoon.

4 Serve the hot hash sprinkled with parsley with a poached egg on top.

preparation 10 minutes cooking time 20 minutes calories 325 kcals

Serves 2

LOW-FAT CHILLI BEEF

250g/9oz lean sirloin steak, all visible fat removed

2 red (bell) peppers

spray oil

1 hot red chilli, shredded

2 garlic cloves, crushed

1 tsp grated fresh root ginger

a pinch of five-spice powder

175g/6oz broccoli florets

175g/6oz mangetouts, trimmed

2 tbsp dark soy sauce

1 tsp hoisin sauce

225g/8oz cooked Chinese egg noodles (cooked weight)

ground black pepper

1 Cut the steak into thin strips and season with a generous grinding of pepper. Cut the red peppers in half, remove the seeds and ribs and cut the flesh into thin slices.

2 Lightly spray a wok or deep frying pan with oil and set over a medium heat. Add the strips of steak and stir-fry briskly for 1 minute or until seared on the outside.

3 Add the chilli, garlic, ginger, five-spice powder and red peppers. Stir-fry for 2 minutes. Add the broccoli and mangetouts and stir-fry for 3 minutes.

4 Add the soy sauce and hoisin sauce and cook for 2 minutes, then fold in the cooked egg noodles.

5 Divide between two serving plates and serve immediately.

preparation 10 minutes cooking time 5-10 minutes calories 300 kcals

Serves 2

CHICKEN TRAYBAKE

2 chicken drumsticks and 2 skinless chicken thighs

2 red onions, quartered

1 yellow and 1 red (bell) pepper, seeded and cut into chunks

1 small squash, seeded and quartered

1 lemon, cut into wedges

6 unpeeled garlic cloves

fresh thyme and rosemary sprigs

spray olive oil

juice of 1 lemon

salt and ground black pepper

1 Preheat the oven to 200°C/400°F/Gas 6.

2 Put the chicken, onions, yellow and red peppers, squash and lemon wedges in a non-stick roasting pan. Tuck in the unpeeled garlic cloves and herbs and spray with olive oil. Squeeze the lemon juice over the top and season with salt and pepper.

3 Bake in the oven for 45 minutes. Halfway through, turn the chicken and vegetables over in the pan juices.

4 When the chicken is cooked and the vegetables are tender, transfer them to two serving plates. Discard the herbs. Squeeze the garlic pulp out of their skins over the vegetables and serve.

preparation 5 minutes cooking time 45 minutes calories 250 kcals

Serves 2

STEAK AND ‘FRIES’

340g/12oz sweet potatoes

spray olive oil

leaves stripped from a few fresh rosemary sprigs

leaves stripped from a few fresh thyme sprigs

a pinch of sea salt crystals

2 x 175g/6oz lean sirloin steaks, all visible fat removed

ground black pepper

grilled mushrooms and cherry tomatoes to serve

1 Preheat the oven to 200°C/400°F/Gas 6.

2 Peel the sweet potatoes and cut them lengthways into ‘chips’. Place them in a roasting pan, spreading them out, and spray lightly with oil. Add the rosemary and thyme leaves and grind some black pepper over the top. Sprinkle lightly with the sea salt.

3 Cook in the oven for 20-30 minutes, turning occasionally, until tender inside and golden brown and crisp outside.

4 Lightly spray a non-stick ridged griddle pan with oil and place over a high heat. When it’s really hot, add the steaks and cook for 2-3 minutes each side (rare); 4-5 minutes (medium); or 5-6 minutes (well done).

5 Serve the steaks with the ‘fries’ and some grilled mushrooms and cherry tomatoes.

preparation 10 minutes cooking time 20-30 minutes calories 350 kcals

Serves 2

SKINNY CHILLI

Illustration

spray oil

1 onion, chopped

1 red (bell) pepper, seeded and chopped

2 garlic cloves, crushed

2 tsp chilli powder

250g/9oz/generous 1 cup minced (ground) beef (max. 5% fat)

1 x 200g/7oz can tomatoes

100ml/3½fl oz/⅓ cup beef stock

1 x 200g/7oz can red kidney beans, drained and rinsed

2 tbsp chopped fresh parsley

salt and ground black pepper

2 tbsp each tomato salsa, low-fat natural yogurt and guacamole

tortilla chips (optional) to serve

1 Lightly spray a large pan with oil and place over a low heat. Add the onion and red pepper and cook for 5 minutes, stirring occasionally, until tender.

2 Add the garlic and chilli powder and cook, stirring, for 1 minute. Stir in the minced beef and cook for 3-4 minutes, stirring, until browned all over.

3 Stir in the tomatoes and stock and bring to the boil. Reduce the heat and simmer gently for 15 minutes or until the sauce has reduced and thickened.

4 Season to taste with salt and pepper and stir in the kidney beans. Heat through gently and stir in the parsley.

5 Divide the chilli between two warm shallow bowls and serve immediately with the salsa, yogurt and guacamole. If you choose to serve it with tortilla chips, you will add approximately 100 kcals per 25g/1oz serving.

preparation 15 minutes cooking time 30 minutes calories 410 kcals

Serves 2

STEAK STROGANOV

spray oil

1 onion, thinly sliced

200g/7oz button mushrooms, thinly sliced

300g/11oz lean rump or sirloin steak, all visible fat removed

½ tsp crushed black peppercorns

½ tsp paprika

6 tbsp fat-free fromage frais

1 tsp wholegrain mustard

2 tbsp chopped fresh parsley

1 Lightly spray a large frying pan with oil and place over a low heat. Add the onion and cook for 5 minutes or until softened. Add the mushrooms and cook, stirring occasionally, for 3-4 minutes until tender and golden brown. Remove the onions and mushrooms and keep warm.

2 Cut the steak into thin strips. Place in a bowl and toss with the crushed peppercorns and paprika.

3 Add the steak to the pan and cook for 3-4 minutes until browned all over but pink and juicy inside. Reduce the heat and return the onion and mushrooms to the pan. Stir in the fromage frais and mustard. Heat through very gently.

4 Sprinkle with chopped parsley and serve with steamed green vegetables.

preparation 10 minutes cooking time 15 minutes calories 300 kcals

Serves 2

GOULASH SOUP

Illustration

spray oil

1 small onion, chopped

1 carrot, chopped

1 yellow (bell) pepper, seeded and chopped

1 garlic clove, crushed

200g/7oz lean stewing steak, all visible fat removed, diced

1 tbsp paprika

½ tsp caraway seeds

450ml/¾ pint/1¾ cups hot beef stock

2 tomatoes, chopped

200g/7oz potatoes, cubed

salt and ground black pepper

1 Spray a large pan lightly with oil and place over a low heat. Add the onion, carrot, yellow pepper and garlic and cook for 5 minutes, stirring occasionally, until tender.

2 Stir in the diced steak and cook for 2-3 minutes, stirring, until browned all over. Stir in the paprika and caraway seeds and cook for 1 minute, then pour in the hot stock and bring to the boil. Reduce the heat and simmer the soup gently for 20 minutes.

3 Add the tomatoes and potatoes, season with salt and pepper and simmer for 25 minutes or until the beef is falling apart and the potato is cooked.

4 Ladle the hot soup into warmed bowls and serve.

preparation 10 minutes cooking time 1 hour calories 350 kcals

Serves 2

HUNGARIAN PORK GOULASH

250g/9oz lean pork leg or shoulder, all visible fat removed

1 tsp flour

spray oil

1 onion, thinly sliced

½ red and ½ green (bell) pepper, seeded and sliced

1 garlic clove, crushed

1 tbsp paprika

150ml/¼ pint/scant ⅔ cup hot chicken or vegetable stock

salt and ground black pepper

2 tbsp chopped fresh parsley

2 tbsp low-fat natural yogurt

200g/7oz/1¼ cups boiled rice

1 Cut the pork into bite-size cubes and dust lightly with flour.

2 Lightly spray a pan with oil and set over a medium heat. Add the pork and cook, stirring occasionally, until browned all over. Remove and set aside.

3 Add the onion, red and green peppers and garlic to the pan and cook gently for 5 minutes or until softened. Stir in the paprika and return the pork to the pan with the hot stock and salt and pepper. Bring to the boil.

4 Reduce the heat, cover the pan and simmer gently for 1¼-1½ hours until the pork is cooked. Check from time to time, adding more stock if needed.

5 Sprinkle with parsley and divide between two serving plates. Serve with a swirl of yogurt and the boiled rice.

preparation 10 minutes cooking time 1½-1¾ hours calories 380 kcals

Serves 2

SPANISH PORK AND BEANS

300g/11oz pork fillet (tenderloin)

½ tsp crushed chilli flakes

2 tbsp Spanish sherry vinegar

200g/7oz mushrooms, sliced

1 x 200g/7oz can haricot or cannellini beans, drained

3 garlic cloves, crushed

juice of 1 large orange

salt and ground black pepper

paprika to dust

2 tbsp chopped fresh parsley

1 Preheat the oven to 210°C/425°F/Gas 7.

2 Put the pork in an ovenproof dish or roasting pan and sprinkle with chilli flakes. Season with salt and pepper and pour the vinegar over the top.

3 Roast in the oven for 10 minutes. Turn the pork fillet over and add the mushrooms, beans, garlic and orange juice. Return to the oven and cook for 15 minutes or until the pork is thoroughly cooked.

4 Divide the beans and mushrooms and pan juices between two serving plates. Carve the pork thinly and arrange on top. Dust with paprika and serve sprinkled with parsley.

preparation 10 minutes cooking time 25 minutes calories 310 kcals

Serves 2

GAMMON AND POTATO STACKS

225g/8oz potatoes, cut into chunks

150g/5oz baby spinach leaves

1 tbsp half-fat crème fraîche

4 spring onions (scallions), finely chopped

spray oil

2 x 125g/4oz lean gammon steaks, all visible fat removed

2 medium eggs

salt and ground black pepper

1 Boil the potatoes in a pan of lightly salted water until cooked but not mushy. Drain well.

2 Put the spinach in a colander and pour boiling water over it. Press down with a saucer to squeeze out any liquid, then chop it finely.

3 Mash the potato with the crème fraîche and stir in the spinach and spring onions. Season with salt and pepper. Using your hands, shape into 2 round patties.

4 Lightly spray a non-stick frying pan with oil and cook the potato cakes over a low heat for 5 minutes each side, or until crisp and golden. Remove and keep warm.

5 Preheat the grill (broiler) to hot and grill (broil) the gammon steaks for 4-5 minutes each side until cooked.

6 Meanwhile, break the eggs into a pan of simmering water and cook until the whites are set but the yolks are still runny.

7 Serve each potato cake topped with gammon and an egg.

preparation 10 minutes cooking time 30 minutes calories 340 kcals

Serves 2

LOW-CAL BOLOGNESE

spray oil

1 onion, chopped

2 garlic cloves, crushed

1 large carrot, diced

1 celery stick, diced

225g/8oz/1 cup minced (ground) beef (max. 5% fat)

4 tbsp skimmed milk

300ml/½ pint/1¼ cups hot beef stock

1 x 200g/7oz can tomatoes

1 tbsp tomato paste

1 tsp chopped fresh thyme

100g/3½oz spaghetti

2 tsp freshly grated Parmesan

salt and ground black pepper

1 Spray a large pan lightly with oil and place over a low heat. Add the onion, garlic, carrot and celery and cook, stirring occasionally, for 5 minutes or until softened. Stir in the beef and cook for 3-4 minutes until browned all over.

2 Add the milk, turn up the heat and cook for a few minutes until slightly reduced. Add the hot stock, tomatoes, tomato paste and thyme. Bring to the boil, then reduce the heat and simmer gently for 1 hour or until reduced and richly coloured.

3 Meanwhile, cook the spaghetti according to the instructions on the pack. Drain well.

4 Season the Bolognese sauce with salt and pepper to taste. Toss with the spaghetti and serve sprinkled with Parmesan.

preparation 10 minutes cooking time 1 hour 15 minutes calories 450 kcals

Serves 2

ITALIAN STUFFED PORK FILLET

50g/2oz/⅓ cup reduced-fat soft cheese

1 garlic clove, crushed

4 ready-to-eat dried apricots, chopped

1 tbsp chopped fresh parsley

1 x 225g/8oz lean pork fillet (tenderloin)

2 thin slices lean Parma ham

salt and ground black pepper

1 Preheat the oven to 190°C/375°F/Gas 5.

2 In a bowl, mix together the soft cheese, garlic, apricots, parsley and seasoning to taste.

3 Make an incision lengthways down the centre of the pork fillet without cutting all the way through. Open up the fillet and flatten it out. Spoon the soft cheese filling along the middle of the pork and then fold over to enclose it. Remove any visible fat from the Parma ham and wrap the slices around the fillet. Place on a non-stick baking sheet.

4 Cook in the oven for 30 minutes or until the pork is thoroughly cooked and no longer pink.

5 Serve the pork cut into slices with green vegetables.

preparation 15 minutes cooking time 30 minutes calories 225 kcals

Serves 2

TAGLIATELLE CARBONARA

Illustration

100g/3½oz tagliatelle

50g/2oz lean back bacon rashers (slices), all visible fat removed

2 medium eggs, beaten

2 tbsp half-fat crème fraîche

2 tbsp freshly grated Parmesan

2 tbsp chopped fresh parsley

salt and ground black pepper

salad to serve

1 Cook the pasta in a large pan of lightly salted boiling water according to the instructions on the pack. Drain well and return to the hot pan.

2 While the pasta is cooking, grill (broil) the bacon until crisp. Break roughly into pieces.

3 Add the bacon and beaten eggs to the hot pasta and stir gently over a low heat until the eggs start to scramble and set. Stir in the crème fraîche and half the grated cheese. Grind in some black pepper.

4 Serve immediately, sprinkled with the remaining Parmesan, with a crisp salad.

preparation 5 minutes cooking time 15 minutes calories 390 kcals

Serves 2

PRAWN, CHILLI AND ROCKET LINGUINE

100g/3½oz linguine

spray oil

2 garlic cloves

¼ tsp hot chilli flakes

juice of 1 lemon

75ml/3fl oz/5 tbsp white wine

200g/7oz peeled raw tiger prawns (shrimp)

25g/1oz rocket (arugula)

salt and ground black pepper

1 Cook the pasta in a large pan of lightly salted boiling water according to the instructions on the pack.

2 While the pasta is cooking, lightly spray a deep pan with oil and place over a low heat. Add the garlic and cook for 1 minute without browning.

3 Stir in the chilli flakes and then add the lemon juice and wine. Turn up the heat and let it bubble away for a few minutes to reduce slightly. Add the prawns and cook for 2-3 minutes, turning them occasionally, until pink all over.

4 Drain the pasta and stir into the prawn mixture with the rocket. Season to taste and serve immediately.

preparation 5 minutes cooking time 10-12 minutes calories 190 kcals

Serves 2

SCALLOP AND BACON SALAD

3 thin lean back bacon rashers (slices), all visible fat removed

6 large scallops

100g/3½oz rocket (arugula)

3 spring onions (scallions), diced

4 cherry tomatoes, halved

3 tbsp chopped fresh parsley

2 tbsp oil-free vinaigrette dressing

grated zest and juice of 1 lemon

salt and ground black pepper

fresh chives to garnish

1 With the blade of a knife, stretch out each bacon rasher and then cut in half. Wrap each piece of bacon around a scallop.

2 Cook under a preheated grill (broiler) for 5-6 minutes, turning occasionally, until the scallops are cooked but still tender and the bacon is crisp.

3 Meanwhile, mix together the rocket, onions, tomatoes and parsley. Blend the dressing with the lemon zest and juice and use to toss the salad.

4 Arrange a pile of salad on each serving plate and place the bacon-wrapped scallops on top. Season with salt and pepper and garnish with chives.

preparation 15 minutes cooking time 5-6 minutes calories 175 kcals

Serves 2

MUSSELS WITH PESTO

1kg/2¼lb mussels, scrubbed and beards removed

spray oil

1 onion, finely chopped

2 garlic cloves, crushed

1 x 400g/14oz can chopped tomatoes

100ml/3½fl oz/⅓ cup boiling water

50ml/2fl oz/¼ cup red wine

2 tbsp low-fat green pesto sauce

salt and ground black pepper

4 tbsp chopped fresh parsley

2 x 25g/1oz slices baguette

1 Discard any mussels that are open or cracked.

2 Lightly spray a large pan with oil and cook the onion and garlic over a low heat until softened. Add the tomatoes, boiling water and wine and bring to the boil. Cook vigorously for a few minutes and then tip in the mussels.

3 Cover the pan, reduce the heat and cook, shaking gently occasionally, for 5 minutes or until the mussels open. Remove them with a slotted spoon and keep warm. Throw away any that fail to open.

4 Add the pesto to the pan and bring back to the boil. Season to taste with salt and pepper.

5 Divide the mussels between two deep serving bowls and pour the sauce over them. Sprinkle with parsley and eat with the baguette slices to mop up the sauce.

preparation 15 minutes cooking time 15 minutes calories 340 kcals

Serves 2

THAI PRAWN CURRY

spray oil

1 tsp grated fresh root ginger

1 garlic clove, crushed

1 red chilli, finely chopped

2 kaffir lime leaves

100g/3½oz cherry tomatoes

100g/3½oz thin green beans

1 tbsp green Thai curry paste

100ml/3½fl oz/⅓ cup half-fat coconut milk

250g/9oz peeled raw tiger prawns (shrimp)

200g/7oz baby spinach leaves

75g/3oz/⅓ cup basmati rice

a few fresh coriander (cilantro) sprigs, chopped

1 Spray a non-stick frying pan lightly with oil and place over a medium heat. When hot, add the ginger, garlic and chilli and cook for 2 minutes without colouring.

2 Add the lime leaves, cherry tomatoes and beans and cook for 1 minute. Add the curry paste and coconut milk, then simmer gently for 8-10 minutes.

3 Stir in the prawns and spinach and cook for 3 minutes, stirring occasionally, until the prawns are pink all over. The spinach will wilt and turn bright green.

4 Meanwhile, cook the rice according to the instructions on the pack.

5 Serve the curry on a bed of rice, sprinkled with coriander.

preparation 10 minutes cooking time 17 minutes calories 350 kcals

Serves 4

THAI PRAWN SKEWERS

1 hot red chilli, finely chopped

1 tsp grated fresh root ginger

2 garlic cloves, crushed

1 tbsp Thai fish sauce

1 tbsp light soy sauce

juice of 1 lime

300g/11oz peeled raw tiger prawns (shrimp)

¼ small cucumber

1 yellow (bell) pepper

3 spring onions (scallions)

50g/2oz bean sprouts

sweet chilli sauce to serve

1 Preheat the grill (broiler) to hot. In a small bowl, mix together the chilli, ginger, garlic, fish sauce, soy sauce and lime juice.

2 Thread the prawns on to wooden skewers that have been soaked in water. Place in a foil-lined grill (broiling) pan and brush with some of the chilli and ginger mixture. Cook the prawns under the hot grill for 4-6 minutes, turning halfway through, until they turn pink and succulent.

3 Cut the cucumber into matchsticks. Remove the seeds, stalk and ribs from the yellow pepper and cut into thin slices. Chop the spring onions. Mix in a bowl with the bean sprouts and toss everything together in the remaining chilli and ginger mixture. Serve the hot prawn skewers with the salad and some sweet chilli sauce.

preparation 15 minutes cooking time 4-6 minutes calories 200 kcals

Serves 2

THAI CRABCAKES

Illustration

300g/11oz fresh crabmeat

1 hot red chilli, seeded

3 spring onions (scallions), diced

2 garlic cloves, crushed

fresh coriander (cilantro) sprigs

1 tsp Thai fish sauce

2 tbsp low-calorie mayonnaise

juice of ½ small lime

25g/1oz/½ cup fresh white breadcrumbs

spray oil

lime wedges and herby lite mayonnaise to serve

1 Put the crabmeat, chilli, spring onions, garlic, coriander, Thai fish sauce, mayonnaise and lime juice in a blender or food processor. Blitz in short bursts until well combined and tip into a bowl.

2 Stir in the breadcrumbs, then cover the bowl and chill in the refrigerator for 20 minutes to firm the mixture.

3 Divide the mixture into 8 equal-sized portions and shape with your hands into small round patties.

4 Spray a non-stick frying pan lightly with oil and place over a medium heat. When hot, add the crabcakes and cook for 3-4 minutes each side until golden brown.

5 Serve them hot with lime wedges and 1 heaped tbsp each lite mayonnaise mixed with chopped herbs of your choice.

preparation 15 minutes plus chilling cooking time 6-8 minutes calories 280 kcals

Serves 2

MAJORCAN PAELLA

1 small red and 1 small yellow (bell) pepper

spray olive oil

1 onion, chopped

2 garlic cloves, crushed

125g/4oz/½ cup arborio rice

400ml/14fl oz/1¾ cups hot vegetable stock

a pinch of saffron

150g/5oz tomatoes, chopped

a pinch of chilli powder

250g/9oz mixed seafood, e.g. prawns (shrimp), mussels, squid

juice of 1 lemon

2 tbsp chopped fresh parsley

salt and ground black pepper

1 Cut the peppers in half and remove the stalks, ribs and seeds. Cut the flesh into thin strips.

2 Lightly spray a large deep frying pan or paella pan with oil and set over a low heat. Add the onion and garlic and cook for 5 minutes, stirring occasionally, until it starts to soften. Add the peppers and cook for 5 minutes or until tender.

3 Stir in the rice and cook for 1 minute before adding a little hot stock and the saffron. Bring to the boil, then reduce the heat to a bare simmer and add the tomatoes and chilli.

4 Cook gently, adding more stock as and when necessary, and stirring frequently, for 20 minutes. When all the liquid has been absorbed and the rice is tender, add the seafood. Season to taste with salt and pepper and cook for 10 minutes. If the rice starts to stick to the pan, add more stock.

5 Sprinkle the lemon juice and parsley over the paella, and serve immediately.

preparation 15 minutes cooking time 45 minutes calories 355 kcals

Serves 2

SALMON WITH LEMON OAT CRUST

25g/1oz/⅓ cup porridge oats

1 tbsp chopped fresh thyme, dill or parsley

1 tsp mixed seeds, e.g. sunflower, linseed

grated zest and juice of 1 lemon

1 small egg, beaten

2 x 100g/3½oz salmon fillets, skinned and boned

spray oil

225g/8oz baby carrots, trimmed

125g/4oz thin green beans

225g/8oz baby new potatoes

salt and ground black pepper

1 Preheat the oven to 200°C/400°F/Gas 6.

2 Mix together the porridge oats, herbs, seeds, lemon zest and seasoning. Stir in the beaten egg.

3 Arrange the salmon on a lightly oiled baking sheet and spoon the oat mixture over them, patting it down gently with your hands to make it stick to the fish. Spray lightly with oil.

4 Bake in the oven for 20 minutes or until the oat topping is crisp and golden and the salmon is thoroughly cooked.

5 While the salmon is cooking, boil or steam the carrots and beans and boil the new potatoes until tender.

6 Serve the salmon, sprinkled with lemon juice, with the carrots, beans and potatoes.

preparation 10 minutes cooking time 20 minutes calories 350 kcals

Serves 2

WARM TUNA SALAD

spray oil

75g/3oz baby asparagus

1 red (bell) pepper, seeded and sliced

8 cherry tomatoes, halved

a few fresh basil sprigs, torn

2 x 100g/3½oz tuna steaks

½ small ripe avocado

juice of ½ lemon

2 tbsp virtually fat-free fromage frais

1 tsp reduced-fat mayonnaise

salt and ground black pepper

200g/7oz boiled new potatoes

1 Spray a griddle pan lightly with oil and place over a medium heat. Add the baby asparagus and red pepper and cook for 2-3 minutes, turning the vegetables and pressing them on to the ridges with a spatula. Add the tomatoes and cook for 2 minutes to warm them through.

2 Put the cooked vegetables in a bowl with the basil. Toss gently, season to taste and set aside.

3 Add the tuna steaks to the hot griddle pan and cook for 3-4 minutes each side until cooked to your liking and attractively striped.

4 Meanwhile, peel and stone the avocado and mash the flesh. Beat in the lemon juice, fromage frais and mayonnaise.

5 Arrange the salad on 2 serving plates and top with the warm tuna and the avocado sauce. Serve with new potatoes.

preparation 10 minutes cooking time 12 minutes calories 340 kcals

Serves 2

SALMON AND BROCCOLI CRISP

200g/7oz broccoli florets

1 medium egg

150ml/¼ pint/scant ⅔ cup low-fat natural yogurt

1 tsp Dijon mustard

grated zest of 1 lemon

200g/7oz cooked salmon, skinned and boned

25g/1oz/½ cup fresh white breadcrumbs

2 tbsp grated reduced-fat Cheddar cheese

ground black pepper

1 Preheat the oven to 200°C/400°F/Gas 6.

2 Put the broccoli in a steamer or a colander set over a pan of simmering water. Cook for 5 minutes or until just tender but still a little crisp.

3 Beat the egg and whisk in the yogurt, mustard, some black pepper and lemon zest.

4 Cut the salmon into large flakes or chunks and place in an ovenproof dish with the broccoli. Pour the egg and yogurt mixture over the top and sprinkle with the breadcrumbs and grated Cheddar.

5 Cook in the oven for 20 minutes or until bubbling, crisp and golden. Serve piping hot with steamed green vegetables.

preparation 10 minutes cooking time 25 minutes calories 340 kcals

Serves 2

MONKFISH AND PARMA HAM BROCHETTES

250g/9oz monkfish (anglerfish) fillet, skinned and boned

6 wafer-thin slices Parma ham, all visible fat removed

4 cherry tomatoes

1 small red onion, cut into wedges

50g/2oz tagliatelle

75g/3oz/⅓ cup virtually fat-free fromage frais

1 tsp reduced-fat mayonnaise

1 tsp green pesto sauce

salt and ground black pepper

1 Cut the monkfish into six large chunks and wrap a slice of Parma ham around each one. Thread on to two skewers, alternating the fish with the cherry tomatoes and onion wedges. Sprinkle with black pepper.

2 Cook the pasta in a pan of lightly salted boiling water according to the instructions on the pack. Drain well.

3 Meanwhile, preheat the grill (broiler). Cook the brochettes under the hot grill for 10 minutes, turning occasionally, until the fish is cooked through.

4 Mix the fromage frais, mayonnaise and pesto in a small bowl and serve with the pasta and brochettes.

preparation 10 minutes cooking time 10-12 minutes calories 270 kcals

Serves 2

PORTUGUESE COD

2 x 175g/6oz cod fillets, skinned and boned

200g/7oz potatoes, cubed

2 tomatoes, halved

1 small onion, thinly sliced

1 yellow (bell) pepper, seeded and cut into chunks

1 tbsp capers

6 black olives, pitted

juice of ½ lemon

150ml/¼ pint/scant ⅔ cup fish stock

4 tbsp dry white wine

2 tbsp chopped fresh parsley

salt and ground black pepper

1 Preheat the oven to 200°C/400°F/Gas 6.

2 Place the cod, potatoes, tomatoes, onion and yellow pepper in a flameproof dish. Add the capers and olives and pour the lemon juice, fish stock and white wine over the top. Season with salt and pepper.

3 Cook in the oven for 20-25 minutes until the cod is cooked and the vegetables are tender. Remove the cod and potatoes to two serving plates and keep warm.

4 On the hob, boil up the pan juices for a few minutes until reduced. Stir in the parsley. Pour over the cod and potatoes and serve immediately with green beans.

preparation 10 minutes cooking time 25-30 minutes calories 300 kcals

Serves 2

FISH PIE

300g/11oz floury potatoes, cubed

250ml/8fl oz/1 cup skimmed milk

200g/7oz mixed fish, e.g. smoked haddock, cod, salmon fillets, prawns (shrimp)

spray oil

½ onion, chopped

1 leek, thinly sliced

1 tbsp plain (all-purpose) flour

2 tbsp chopped fresh parsley

ground black pepper

1 Preheat the oven to 200°C/400°F/Gas 6.

2 Cook the potatoes in a pan of boiling water until tender. Drain and mash with 4 tbsp skimmed milk, beating until smooth. Season with black pepper

3 Put the fish with the remaining milk in a pan and bring to the boil. Reduce the heat and simmer gently for 5 minutes. Strain the fish, reserving the milk.

4 Spray a clean pan lightly with oil and cook the onion and leek over a low heat for 10 minutes or until tender. Stir in the flour and cook for 1 minute, then add the reserved milk, a little at time, stirring until the sauce thickens. Add the cooked fish and parsley. Season with black pepper.

5 Spoon into an ovenproof dish and cover with the mashed potato. Rough up the surface with a fork and cook in the oven for 15 minutes or until crisp and golden brown.

preparation 15 minutes cooking time 35 minutes calories 370 kcals

Serves 2

PAN-SEARED COD

spray oil

1 red onion, chopped

2 garlic cloves, crushed

1 tbsp balsamic vinegar

250g/9oz vine-ripened cherry tomatoes, halved

1 x 200g/7oz can butter (lima) beans, drained

2 x 150g/5oz cod fillets, skinned

2 tsp lemon juice

2 tbsp chopped fresh parsley

salt and ground black pepper

1 Spray a frying pan lightly with oil and place over a low heat. Add the red onion and garlic and cook for 5 minutes, stirring occasionally, until tender.

2 Add the balsamic vinegar and cherry tomatoes and cook for 5 minutes. Add the beans and cook gently for 5 minutes. Season to taste with salt and pepper.

3 Meanwhile, spray a non-stick frying pan lightly with oil and place over a medium heat. Cook the cod for 8-10 minutes, turning halfway, until thoroughly cooked.

4 Arrange the tomato and bean mixture on two plates and place the cooked cod on top. Add a grinding of black pepper and a squeeze of lemon juice and sprinkle with parsley.

preparation 5 minutes cooking time 15 minutes calories 250 kcals

Serves 2

CRISPY SPRING ROLLS

spray oil

1 red (bell) pepper, seeded and thinly sliced

100g/3½oz carrots, cut into matchsticks

100g/3½oz spring greens, shredded

100g/3½oz bean sprouts

150g/5oz cooked peeled prawns (shrimp)

a few fresh coriander (cilantro) sprigs, chopped

2 tbsp dark soy sauce

6 x 15g/½oz sheets filo pastry

2 tbsp sweet chilli sauce to dip

1 Preheat the oven to 200°C/400°F/Gas 6.

2 Lightly spray a non-stick frying pan with oil and place over a medium heat. When hot, add the red pepper and carrots and stir-fry for 2 minutes. Add the spring greens, bean sprouts and prawns. Stir-fry for 2 minutes, then stir in the coriander and soy sauce.

3 Place the sheets of filo pastry on a board and spray each one lightly with oil. Divide the stir-fried mixture among them and fold over the sides to enclose the filling. Roll up to make secure parcels.

4 Place the spring rolls, seam-side down, on a lightly oiled baking sheet and cook in the oven for 12-15 minutes until crisp and golden brown.

5 Serve the spring rolls with the chilli sauce.

preparation 15 minutes cooking time 20 minutes calories 260 kcals

Serves 2

COD GOUJONS

Illustration

300g/11oz cod fillets, skinned

flour to dust

2 egg whites

50g/2oz/1 cup fresh white breadcrumbs

spray oil

For the tartare sauce

150g/5oz/scant ⅔ cup virtually fat-free fromage frais

3 tbsp extra light mayonnaise

2 tbsp chopped capers

2 gherkins (cornichons), diced

2 spring onions (scallions), diced

a few fresh dill sprigs, chopped

a squeeze of lemon juice

1 To make the tartare sauce, mix all the ingredients together and check the flavour. Add a couple of drops of wine vinegar or some more lemon juice if needed. Cover and chill in the refrigerator until you’re ready to serve.

2 Cut the cod into thick strips and dust them lightly with flour.

3 In a clean, dry bowl, whisk the egg whites until stiff. Dip the cod strips into the beaten egg white.

4 Spread the breadcrumbs out in a shallow dish and use to coat the cod. Place the goujons on a foil-lined grill (broiling) pan and spray lightly with oil.

5 Preheat the grill (broiler). When it’s hot, cook the goujons for 4-5 minutes each side until golden brown and crisp outside and cooked through inside.

6 Serve the hot goujons with the tartare sauce.

preparation 15 minutes cooking time 8-10 minutes calories 400 kcals

Serves 2

GRIDDLED FISH WITH LENTILS

150g/5oz/scant 1 cup Puy lentils

400ml/14fl oz/1¾ cups hot vegetable stock

4 spring onions (scallions), diced

125g/4oz cherry tomatoes, halved

150g/5oz baby spinach leaves

1 tsp red wine vinegar

spray oil

2 x 150g/5oz white fish fillets

salt and ground black pepper

2 tbsp chopped fresh parsley

1 Put the lentils and hot stock in a pan and bring to the boil. Reduce the heat and simmer for 15-20 minutes until the lentils are tender. Drain well.

2 Return the lentils to the pan. Stir in the spring onions, tomatoes and spinach, then cover and place over a low heat for 2 minutes or until the spinach wilts. Season to taste and stir in the vinegar.

3 Meanwhile, lightly spray a griddle with oil and place over a medium heat. Add the fish fillets and cook for 4-5 minutes each side until the flesh is flaking and cooked.

4 Divide the lentils between two warm plates and place the fish on top.

preparation 5 minutes cooking time 25 minutes calories 380 kcals

Serves 2

CHICKPEA SOUP WITH HUMMUS

spray oil

1 large onion, chopped

2 garlic cloves, crushed

1 tsp coriander seeds, crushed

2 x 400g/14oz cans chickpeas (garbanzos), drained and rinsed

900ml/1½ pints/3 ⅔ cups boiling vegetable stock

1 tsp ground turmeric

½ tsp ground cumin

4 tsp 0% fat Greek yogurt

4 tsp low-fat hummus

a pinch of chilli powder

salt and ground black pepper

1 Lightly spray a large pan with oil and gently cook the onion and garlic until softened. Add the coriander seeds and cook for 1 minute.

2 Add most of the drained chickpeas, reserving a few for the garnish. Pour in the boiling stock and bring to the boil. Reduce the heat to a simmer and stir in the turmeric and cumin. Cook gently, uncovered, for 15-20 minutes.

3 Purée the soup in batches in a food processor or blender until thick and smooth. Pour into a clean pan and heat through gently, seasoning to taste.

4 Serve the soup in bowls. Swirl in the yogurt and hummus and sprinkle with chilli powder and the reserved chickpeas.

preparation 15 minutes cooking time 30 minutes calories 145 kcals

Serves 4

SPICY WINTER DHAL SOUP

spray oil

2 onions, finely chopped

3 carrots, diced

2 garlic cloves, crushed

2 tsp grated fresh root ginger

1 tsp black mustard seeds

½ tsp cumin seeds

1 green chilli, finely chopped

1 tsp ground turmeric

225g/8oz/1⅓ cups split red lentils

1.1l/2 pints/5 cups hot vegetable stock

1 x 400g/14oz can tomatoes

salt and ground black pepper

4 tsp low-fat natural yogurt

1 Lightly spray a large pan with oil and place over a low heat. When it is hot, add the onions, carrots, garlic and ginger and cook for 10 minutes, stirring occasionally, or until tender.

2 Stir in the mustard seeds and cumin seeds and cook for 1 minute. Stir in the chilli, turmeric and lentils and cook for 1 minute.

3 Add the hot stock and tomatoes, stir well and bring to the boil. Reduce the heat and simmer gently for 20 minutes until the lentils break down and thicken the soup. Season to taste with salt and pepper.

4 Ladle the soup into four serving bowls and swirl a spoonful of yogurt into each bowl.

preparation 10 minutes cooking time 35 minutes calories 270 kcals

Serves 4

SOUPE AU PISTOU

spray oil

1 onion, finely chopped

4 garlic cloves, crushed

2 celery sticks, diced

3 carrots, diced

2 medium potatoes, diced

340g/12oz tomatoes, peeled and diced

1.1l/2 pints/5 cups hot vegetable stock

3 courgettes (zucchini), diced

250g/9oz green beans, halved

2 tbsp green pesto sauce

salt and ground black pepper

1 Lightly spray a large pan with oil and cook the onion and garlic over a low heat, stirring occasionally. When they start to soften, add the celery, carrots and potatoes and cook for 10 minutes or until tender

2 Stir in the tomatoes and cook for 2-3 minutes before adding the hot stock. Bring to the boil, then reduce the heat and simmer gently for 15 minutes.

3 Add the courgettes and green beans and simmer gently for 15 minutes. Season to taste with salt and plenty of pepper.

4 Just before serving, stir the green pesto sauce into the soup.

preparation 15 minutes cooking time 50 minutes calories 120 kcals

Serves 6

BUTTERNUT SQUASH CHOWDER

1 large butternut squash

125g/4oz lean smoked bacon lardons

1 onion, finely chopped

2 garlic cloves, crushed

2 leeks, sliced

1 tbsp plain (all-purpose) flour

300ml/½ pint/1¼ cups hot vegetable stock

300ml/½ pint/1¼ cups semi-skimmed milk

3 ripe tomatoes, quartered

4 tbsp chopped fresh parsley

salt and ground black pepper

1 Peel the butternut squash and remove the seeds. Cut the flesh into bite-size cubes.

2 Dry-fry the bacon in a pan, stirring occasionally, until golden. Add the onion, garlic, leeks and squash and cook over a low heat for 5 minutes or until softened.

3 Stir in the flour and cook for 1 minute. Gradually stir in the hot stock and milk and then bring to the boil. Reduce the heat, add the tomatoes and simmer for 10-15 minutes.

4 Season to taste with salt and pepper and stir in the parsley. Serve the hot soup ladled into bowls.

preparation 10 minutes cooking time 25-30 minutes calories 80 kcals

Serves 6

ONION SOUP

Illustration

spray oil

2 large onions, thinly sliced

2 bay leaves

2 tsp plain (all-purpose) flour

500ml/17fl oz/2¼ cups hot vegetable stock

75ml/2½fl oz/5 tbsp dry white wine

salt and ground black pepper

For the cheese croûtes

2 x 25g/1oz slices baguette

1 tsp Dijon mustard

2 tbsp grated reduced-fat Cheddar cheese

1 Lightly spray a large heavy-based pan with oil and place over a medium heat. Add the onions and bay leaves to the hot pan and cook very slowly for 15-20 minutes until the onions are really tender and starting to caramelize.

2 Stir in the flour and cook for 1 minute, then add the hot stock and wine. Increase the heat and bring to the boil. Season to taste with salt and pepper. Reduce the heat to a bare simmer and cook gently for 30 minutes.

3 Just before serving, preheat the grill (broiler). Toast the bread on one side only. Spread the untoasted sides with mustard and then sprinkle with grated Cheddar.

4 Divide the hot soup between two heatproof shallow bowls and float the croûtes, cheese-side up, on top. Pop the bowls under the grill for 2-3 minutes until the cheese melts. Serve immediately.

preparation 10 minutes cooking time 55 minutes calories 300 kcals

Serves 2

SQUASH AND LENTIL STEW

spray oil

1 onion, finely chopped

2 garlic cloves, crushed

2 celery sticks, chopped

1 tsp black mustard seeds

100g/3½oz/⅔ cup split red lentils

4 tomatoes, cut into chunks

500g/1lb 2oz butternut squash, peeled and cut into chunks

400ml/14fl oz/1¾ cups hot vegetable stock

salt and ground black pepper

a few fresh coriander (cilantro) sprigs, roughly chopped

4 tbsp low-fat natural yogurt

1 Spray a non-stick pan lightly with oil and place over a low heat. Add the onion, garlic and celery, and cook gently for 8-10 minutes until tender. Stir in the mustard seeds and cook for 1 minute.

2 Stir in the lentils and then add the tomatoes and butternut squash. Pour in the hot stock and bring to the boil, then reduce the heat and simmer gently for 20 minutes or until the squash is tender and the lentils have broken down and thickened the stew. Season to taste with salt and pepper.

3 Serve the stew, strewn with chopped coriander and topped with yogurt.

preparation 10 minutes cooking time 30 minutes calories 200 kcals

Serves 2

PESTO BEANBURGERS

1 x 400g/14oz can butter (lima)beans, rinsed and drained

1 small onion, finely chopped

1 garlic clove, crushed

1 red chilli, seeded and diced

1 tbsp red pesto sauce

a few fresh coriander (cilantro) sprigs

1 medium egg, beaten

25g/1oz/¼ cup grated reduced-fat Cheddar cheese

2 tbsp fat-free fromage frais

flour to dust

spray oil

2 tsp sweet chilli sauce

salt and ground black pepper

1 Put the beans in a food processor or blender with the onion, garlic, chilli, pesto, herbs, beaten egg, cheese and fromage frais. Add some seasoning and blitz to a stiff paste. For a rougher texture, you can mash the beans with a potato masher and then stir in the other ingredients. Chill in the refrigerator until ready to cook.

2 Divide the mixture into four portions and shape each one into a patty with your hands. Dust lightly with flour.

3 Lightly spray a large shallow frying pan with oil and place over a medium heat. When it’s really hot, add the beanburgers and cook for 5 minutes each side until crisp and golden.

4 Serve immediately with some sweet chilli sauce.

preparation 15 minutes plus chilling cooking time 10 minutes calories 280 kcals

Serves 2

QUICK MEDITERRANEAN TART

8 x 15g/½oz sheets filo pastry

1 medium egg, beaten

2 tbsp green pesto

1 red onion, thinly sliced

1 courgette (zucchini), sliced

1 red (bell) pepper, seeded and thinly sliced

225g/8oz cherry tomatoes

50g/2oz reduced-fat Cheddar cheese, grated

salt and ground black pepper

3 tbsp chopped fresh parsley

1 Preheat the oven to 190°C/375°F/Gas 5.

2 Lightly spray a 20 x 30cm/8 x 12in non-stick shallow baking tin with oil. Brush a sheet of filo pastry with a little beaten egg and place in the tin with the edges hanging over the sides slightly. Repeat with the remaining sheets of pastry until the tin is lined.

3 Brush the pesto sauce over the pastry base. Scatter the vegetables over the top, season lightly and sprinkle with grated cheese.

4 Bake in the oven for 20 minutes or until the pastry is crisp and golden, the vegetables are tender and the cheese has melted. Sprinkle with parsley and cut into quarters to serve.

preparation 15 minutes cooking time 20 minutes calories 210 kcals

Serves 4

BEAN SOUP WITH CHEESE CROUTES

spray oil

2 leeks, thinly sliced

2 garlic cloves, crushed

300g/11oz potatoes, diced

500ml/18fl oz/2¼ cups hot vegetable stock

1 x 200g/7oz can butter (lima) beans, rinsed and drained

a few fresh parsley sprigs, finely chopped

4 x 15g/½oz slices baguette

4 tbsp grated half-fat Cheddar cheese

salt and ground black pepper

1 Lightly spray a large pan with oil and set over a low heat. When hot, add the leeks, garlic and potatoes and cook gently for 8-10 minutes until tender. Add the hot stock and bring to the boil. Reduce the heat, cover the pan and simmer for 15 minutes or until the potato is tender.

2 Blitz the soup to a purée in a blender (or use an electric hand blender). Return to the pan, add the beans, seasoning to taste and parsley and heat through gently.

3 Meanwhile, toast the baguette slices and cover them with the grated cheese. Pop them under a hot grill (broiler) until the cheese melts and bubbles.

4 Divide the soup between two deep soup bowls and put a cheese croûte in each one. Serve immediately.

preparation 10 minutes cooking time 30 minutes calories 345 kcals

Serves 2

PASTA WITH ROASTED CHERRY TOMATO SAUCE

spray oil

250g/9oz small cherry tomatoes

125g/4oz linguine or spaghetti (dry weight)

1 red bird’s eye chilli, seeded and finely chopped

2 garlic cloves, crushed

grated zest and juice of ½ lemon

3 tbsp chopped fresh parsley

1 tsp freshly grated Parmesan

salt and ground black pepper

1 Preheat the oven to 200°C/400°F/Gas 6.

2 Lightly spray a roasting pan with oil and place the tomatoes in the pan. Roast in the oven for 10 minutes.

3 Meanwhile, cook the pasta in a large pan of lightly salted boiling water, according to the instructions on the pack. Drain well.

4 While the pasta is cooking, lightly spray a deep frying pan with oil and place over a low heat. Add the chilli and garlic and cook for 2 minutes.

5 Stir in the lemon zest and juice and parsley, then tip in the drained pasta and roasted tomatoes and toss gently together. Season with salt and pepper.

6 Divide between two plates and sprinkle with Parmesan.

preparation 5 minutes cooking time 10 minutes calories 240 kcals

Serves 2

HALLOUMI GREEK SALAD

1 small aubergine (eggplant)

1 small red (bell) pepper

spray oil

1 garlic clove, crushed

2 vine tomatoes, halved

1 x 200g/7oz can chickpeas (garbanzos), drained and rinsed

½ red onion, sliced very thinly

4 black olives, pitted

100g/3½oz lite halloumi cheese

1 tbsp oil-free vinaigrette

grated zest and juice of ½ lemon

2 tbsp chopped fresh mint

salt and ground black pepper

1 Cut the aubergine into cubes. Halve the red pepper, remove the stalk, ribs and seeds and cut the flesh into chunks.

2 Spray a ridged griddle pan lightly with oil. Place over a medium heat and cook the garlic, aubergine and red pepper for 10 minutes, turning occasionally, or until tender. Add the tomatoes and cook for 5 minutes.

3 Mix the chickpeas, red onion and olives together and divide between 2 plates. Top with the grilled vegetables.

4 Cut the halloumi into four slices and cook in the hot griddle pan for 2 minutes or until golden brown on both sides.

5 Blend the vinaigrette, lemon zest and juice and chopped herbs and drizzle over the salad. Arrange the warm halloumi slices on top and serve immediately.

preparation 10 minutes cooking time 17 minutes calories 270 kcals

Serves 2

SUMMER TORTILLA

spray oil

300g/11oz waxy potatoes, diced

2 garlic cloves, thinly sliced

1 red (bell) pepper

1 yellow (bell) pepper

4 large eggs

1 tbsp chopped fresh parsley

salt and ground black pepper

1 Preheat the grill (broiler). Spray a frying pan lightly with oil and place over a low to medium heat. Cook the potatoes and garlic gently until the potatoes are tender and golden.

2 Meanwhile, cook the peppers under the hot grill, turning occasionally, until the skins are charred. Peel away the skins and remove the seeds. Cut the pepper flesh into thin slices.

3 Beat the eggs, stir in the parsley and season with salt and pepper. Stir in the cooked potatoes and peppers.

4 Pour the egg mixture into the frying pan and place over a low heat. Cook gently for 15 minutes or until the tortilla is set around the sides and underneath.

5 Pop under a hot grill for 2-3 minutes until the top of the tortilla is set and golden brown. Serve cut into wedges.

preparation 15 minutes cooking time 30 minutes calories 290 kcals

Serves 2

VEGGIE CHEESE BAKE

1 cauliflower, cut into florets

1 head broccoli, cut into florets

2 tbsp grated half-fat Cheddar cheese

a pinch of cayenne pepper

For the cheese sauce

2 tbsp cornflour (cornstarch)

300ml/½ pint/1¼ cups skimmed milk

125g/4oz/½ cup virtually fat-free fromage frais

½ tsp mustard

40g/1½oz/⅓ cup grated half-fat Cheddar cheese

1 Cook the cauliflower and broccoli in a pan of lightly salted boiling water until just tender but not mushy. Drain well.

2 Meanwhile, blend the cornflour with a little of the skimmed milk. Heat the rest of the milk until it boils. Stir in the cornflour mixture and simmer gently, stirring with a wooden spoon, for 2-3 minutes until the sauce is thick and smooth. Remove from the heat and beat in the fromage frais, mustard and grated cheese.

3 Preheat the grill (broiler) to hot.

4 Put the broccoli and cauliflower in an ovenproof dish and pour the cheese sauce over the top. Sprinkle with grated cheese and dust lightly with cayenne.

5 Pop under the hot grill for 5 minutes or until bubbling and golden brown.

preparation 15 minutes cooking time 15 minutes calories 325 kcals

Serves 2

EGG AND PROSCIUTTO SALAD

2 large eggs

40g/1½oz thinly sliced lean Parma ham

1 tbsp oil-free vinaigrette

1 tbsp balsamic vinegar

1 tsp Dijon mustard

75g/3oz mixed salad leaves

¼ red onion, finely chopped

½ small avocado, peeled, stoned and diced

4 baby plum tomatoes, halved

10g/⅓oz Parmesan, shaved

1 Break the eggs into a pan of simmering water and poach gently until the whites are set but the yolks are still runny. Remove with a slotted spoon on to kitchen paper.

2 Meanwhile, remove any visible fat from the Parma ham and dry-fry in a non-stick frying pan for 2 minutes, turning halfway through, until crisp.

3 Blend the vinaigrette, balsamic and mustard together to make the dressing. Mix together the salad leaves, red onion, avocado and tomatoes and toss lightly in the dressing.

4 Divide the salad between two serving plates and top with the poached eggs and crisp Parma ham. Sprinkle with Parmesan shavings.

preparation 10 minutes cooking time 6-8 minutes calories 230 kcals

Serves 2

SKINNY FRUIT CRUMBLE

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700g/1½lb cooking (green) apples, peeled, cored and sliced

225g/8oz blackberries

artificial sweetener

125g/4oz/1 cup + 2 tbsp plain (all-purpose) flour

50g/2oz/4 tbsp butter, softened

a pinch of ground cinnamon

25g/1oz/¼ cup icing (confectioner’s) sugar, sifted

1 Preheat the oven to 190°C/ 375°F/Gas 5.

2 Put the apples and blackberries in an ovenproof baking dish and sprinkle with artificial sweetener to taste.

3 Sift the flour into a large bowl. Cut the butter into tiny pieces and add to the flour. Rub in with your fingertips until the mixture resembles fine breadcrumbs. Stir in the cinnamon and icing sugar together with 1 tbsp cold water.

4 Spoon the crumble mixture over the fruit and smooth the top. Bake in the oven for 25-30 minutes until the crumble is cooked and golden brown and the fruit is tender.

5 Serve the crumble hot with low-fat yogurt (25 kcals per rounded tablespoon), or reduced-fat ice cream (45 kcals per level scoop).

preparation 15 minutes cooking time 30 minutes calories 190 kcals

Serves 6

PEACH FILO BASKETS

6 x 15g/½oz sheets filo pastry

1 small egg, beaten

50g/2oz/⅓ cup mascarpone

75g/3oz/⅓ cup 0% fat Greek yogurt

4 ripe peaches, stoned and chopped

icing (confectioner’s) sugar to dust

1 Preheat the oven to 200°C/400°F/Gas 6. Place four small ceramic ramekin dishes upside down on a baking sheet.

2 Cut each filo pastry sheet in half to form two squares, so you end up with 12 filo squares. Brush three squares lightly with beaten egg and place one of them over a ramekin dish, pressing it over the sides. Press two more squares down on top of it, at uneven angles. Repeat the process with the other three ramekins.

3 Bake in the oven for 8 minutes or until crisp and golden. Cool before removing the baskets from the ramekins.

4 Mix together the mascarpone and yogurt and stir in the peaches. Divide the mixture between the filo baskets and dust lightly with icing sugar before serving.

preparation 15 minutes cooking time 8 minutes calories 160 kcals

Serves 4

LOW-CAL CHOCOLATE ESPRESSO MOUSSE

2 medium eggs, separated

150g/5oz/⅔ cup virtually fat-free natural fromage frais

1 tbsp cocoa powder

2 tbsp strong espresso coffee

artificial sweetener to taste

2 tbsp hot water

½ sachet powdered gelatine

10g/⅓oz dark (semi-sweet) chocolate, grated

1 Put the egg yolks and fromage frais in a bowl. Sift in the cocoa powder and stir until smooth. Add the espresso coffee and sweeten to taste with artificial sweetener.

2 Pour the hot (not boiling) water into a separate bowl and sprinkle the gelatine over the top. Set aside for 5 minutes, stirring occasionally until dissolved. Leave to cool.

3 Whisk the egg whites in a clean, dry bowl until they stand in stiff peaks. Fold them gently into the chocolate mixture with a metal spoon. Gently stir in the dissolved gelatine, mixing it thoroughly, and spoon into two ramekins or glass dishes.

4 Chill in the refrigerator for 2 hours until set. Grate the chocolate over the top just before serving.

preparation 15 minutes plus cooling and chilling calories 170 kcals

Serves 2

WINTER PAVLOVA

3 large egg whites

175g/6oz/¾ cup caster (superfine) sugar

1 tsp vinegar

1 tsp cornflour (cornstarch)

1 tsp ground cinnamon

300g/11oz/1¼ cups 0% fat Greek yogurt

seeds of 1 fresh pomegranate

1 tsp icing (confectioner’s) sugar

1 Preheat the oven to 140°C/275°F/Gas 1. Line a large baking sheet with non-stick parchment paper and draw a 20cm/8in diameter circle on it.

2 Whisk the egg whites in a clean, dry bowl until they form stiff peaks. Beat in the caster sugar, a little at a time, until stiff and glossy. Whisk in the vinegar and cornflour.

3 Spoon the meringue on to the circle you have drawn, swirling it out to the edges and making a slight indent in the middle.

4 Cook in the oven for 1¼-1½ hours, then turn the oven off and leave the pavlova inside until it is completely cold.

5 Gently remove the backing paper from the pavlova base and place it on a serving plate. Stir the cinnamon into the yogurt and spoon over the pavlova. Sprinkle the pomegranate seeds over the top and dust with icing sugar.

preparation 20 minutes cooking time 1¼-1½ hours plus cooling calories 170 kcals

Serves 6

LOW-FAT TIRAMISU

4 tbsp very hot strong espresso coffee

1 tsp Tia Maria

6 sponge fingers

1 egg yolk

1 tbsp caster (superfine) sugar

175g/6oz/⅔ cup low-fat Quark soft cheese

2 drops vanilla extract

1 tsp cocoa powder

1 Pour the hot coffee and Tia Maria into a bowl. Quickly dip 3 sponge fingers into the hot coffee and put them into two sundae glasses.

2 Beat the egg yolk and sugar until thick, pale and creamy. Beat in the Quark and vanilla essence. Spoon half of this mixture over the coffee-soaked sponge fingers.

3 Dip the rest of the sponge fingers into the hot coffee and place on top of the Quark layer. Cover with the remaining Quark mixture and dust with cocoa powder. Chill in the refrigerator before serving.

preparation 15 minutes plus chilling calories 205 kcals

Serves 2

RASPBERRY MUFFINS

250g/9oz/2½ cups plain (all-purpose) flour

2½ tsp baking powder

a pinch of salt

100g/3½oz/7 tbsp caster (superfine) sugar

200g/7oz/¾ cup low-fat natural yogurt

75g/3oz/6 tbsp melted butter

2 medium eggs, beaten

125g/4oz/scant 1 cup raspberries

1 Preheat the oven to 190°C/375°F/Gas 5.

2 Sift the flour and baking powder into a mixing bowl. Mix in the salt and sugar.

3 Blend the yogurt with the melted butter and beaten egg and stir into the dry ingredients until thoroughly mixed. Fold in the berries to distribute them evenly through the mixture.

4 Line a muffin pan with 12 paper cases and divide the mixture among them. Bake in the oven for 20 minutes or until well risen and golden. Cool on a wire rack.

preparation 15 minutes cooking time 20 minutes plus cooling calories 185 kcals

Makes 12

TOP 10 SALSAS

RED PEPPER SALSA

2 garlic cloves, crushed

4 ripe tomatoes, chopped

½ red onion, finely chopped

1 red (bell) pepper, seeded and diced

1 red chilli, diced

a few sprigs of fresh coriander (cilantro), chopped

juice of 1 lime

1 Mix together all the ingredients in a bowl. Cover and then chill in the refrigerator until required.

preparation 15 minutes

Serves 4

MANGO SALSA

1 large ripe mango, peeled, stoned and diced

3 ripe tomatoes, diced

4 spring onions (scallions), finely chopped

1 yellow (bell) pepper, seeded and diced

1 red chilli, seeded and diced

juice of 1 lime

salt and ground black pepper

4 tbsp chopped fresh coriander (cilantro)

1 Mix all the ingredients together in a bowl. Chill in the refrigerator until required.

preparation 15 minutes

Serves 4

EXOTIC FRUIT SALSA

2 roasted garlic cloves

1 mango, peeled, stoned and diced

1 papaya, peeled, seeded and diced

1 red onion, finely chopped

1 red or green chilli, seeded and diced

225g/8oz ripe tomatoes, chopped

1 x 200g/7oz can red kidney beans, drained and rinsed

juice of 2 limes

4 tbsp chopped fresh coriander (cilantro)

1 Crush the garlic with a fork and mix with the remaining ingredients. Cover and chill in the refrigerator for 30 minutes.

preparation 15 minutes

Serves 8

BALSAMIC SALSA

4 tbsp olive oil

1 small onion, finely chopped

3 red (bell) peppers, seeded and diced

2 red chillies, seeded and diced

2 tbsp balsamic vinegar

4 tbsp chopped fresh coriander (cilantro)

1 Heat the oil and cook the onion, peppers and chillies over a medium heat for 5 minutes, stirring until softened.

2 Add the balsamic and coriander and transfer to a bowl. Set aside to cool.

preparation 10 minutes cooking time 5 minutes

Serves 6

CHORIZO SALSA

125g/4oz chorizo, skinned and diced

1 red onion, finely chopped

1 red (bell) pepper, seeded and diced

4 ripe tomatoes, finely chopped

2 garlic cloves, crushed

juice of 1 lime

1 Cook the chorizo for 2-3 minutes, stirring, until the oil starts to run. Drain off the oil and mix with the remaining ingredients.

preparation 15 minutes cooking time 2-3 minutes

Serves 4

HARISSA SALSA

4 large ripe tomatoes, diced

½ red onion, finely chopped

juice of 1 lime

a dash of harissa paste to taste

6 tbsp chopped fresh mint and coriander (cilantro)

1 Mix together all the ingredients in a bowl.

preparation 15 minutes

Serves 4

AVOCADO SALSA

1 ripe avocado, peeled, stoned and diced

2 large ripe tomatoes, chopped

½ red onion, diced

1 green chilli, seeded and chopped

juice of 1 lemon

4 tbsp chopped fresh coriander (cilantro)

1 Mix all the ingredients in a bowl, then cover and chill in the refrigerator until required.

preparation 15 minutes

Serves 4

LEMON SALSA

2 large lemons

1 red onion, diced

1 small bunch of fresh parsley or mint, chopped

3 tbsp olive oil

salt and ground black pepper

1 Peel the lemons, removing the white pith. Chop the flesh, discarding the pips, and mix in a bowl with the remaining ingredients.

preparation 15 minutes

Serves 6

MELON SALSA

1 small ripe Cantaloupe or Charentais melon

½ tsp mixed peppercorns, crushed

1 bunch spring onions (scallions), chopped

grated zest and juice of 1 lime

a few sprigs of fresh mint, chopped

1 Scoop out and discard the melon seeds. Dice the flesh and place in a bowl.

2 Add the remaining ingredients and mix well.

preparation 15 minutes

Serves 6

SPICY CORIANDER SALSA

1 red chilli, seeded and roughly chopped

grated zest and juice of 1 lime

1 small bunch of fresh coriander (cilantro)

125g/4oz/½ cup 0% fat Greek yogurt

1 Blitz all the ingredients in a blender. Spoon into a bowl and chill in the refrigerator.

preparation 5 minutes

Serves 4

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