800 Calories or Less Ed2 2021

BREAKFAST

51

BREAKFAST

Fruit and yoghurt breakfast pots

Prep time: 20 min • Bake time: 1 h • Difficulty: Easy • Servings: 8 • Cannot be frozen ✘

iNgredieNts Method 5 Add the berries to the
saucepan, then cover and
1 Bramley apple, peeled, 1 To make the granola, preheat simmer for 5 minutes or until they
cored and chopped the oven to 170°C (150°C fan) | form a thick compote. Leave to
325°F | gas 3. cool completely.
2 tbsp stevia-based
sugar substitute 2 Stir the maple syrup, apple 6 Spoon the compote into 8
juice, oil and cinnamon glass jars and top with a layer
300 g | 11 oz | 2 cups mixed together in a bowl with a pinch of yoghurt. Sprinkle over the
berries, defrosted if frozen of salt then toss with the oats, granola, then put on the lids and
quinoa and nuts. store in the fridge until needed.
500 ml | 18 fl oz | 2 cups
0% fat Greek yoghurt 3 Spread out the mixture on a
large baking tray and bake for
for the granola: 1 hour, stirring every 10 minutes
until evenly toasted. Leave the
75 ml | 2 1/2 fl oz | 1/3 cup granola to cool completely, then
maple syrup stir in the raisins and store in an
airtight jar.
75 ml | 2 1/2 fl oz | 1/3 cup
apple juice 4 To assemble the pots, put
the apple and stevia in a
1 tbsp olive oil saucepan with 50 ml of water.
Cover and cook over a low
1/2 tsp ground cinnamon heat until the apple starts to
break down.
100 g | 3 1/2 oz | 1 cup
rolled porridge oats

75 g | 2 1/2 oz | 3/4 cup
quinoa flakes

50 g | 1 3/4 oz | 1/2 cup
hazelnuts

50 g | 1 3/4 oz | 1/2 cup
almonds

50 g | 1 3/4 oz | 1/2 cup
walnuts

2 tbsp raisins

NutritioNal
iNforMatioN

Calories 305....................................................
Protein 9.4g.....................................................
Carbs 39.9g.......................................................
Sugars 19.2g.....................................................
Fat 14.2g.....................................................................
Sat. fat 1.1g............................................................
Fibre 6.6g..............................................................
Sodium <0.1g................................................

52

BREAKFAST

53

BreaKFaST

Scrambled eggs with
kippers and lemon

Prep time: 5 min • Cook time: 8 min • Difficulty: Easy • Servings: 4 • Cannot be frozen ✘

INGREDIENTS METHOD

1 kipper fillet (approx 110 g) 1 Cook the kipper under a
8 medium eggs medium-hot grill for 8 minutes,
1 lemon, zest finely grated turning occasionally.
2 tbsp chives, chopped,
plus extra to garnish 2 Meanwhile, break the eggs
4 slices white bread, halved into a non-stick saucepan and
diagonally, crusts removed add the lemon zest, chives and a
pinch of salt. Stir over a medium
heat until the eggs scramble to
your liking.

3 Arrange two triangles of
bread on each plate and
spoon over the scramble. Flake
the kipper on top, season with
black pepper, add a few extra
chives and serve immediately.

NUTRITIONAL
INFORMATION

Calories 217.......................................................
Protein 19.0g..................................................
Carbs 13.1g............................................................
Sugars 1.8g..........................................................
Fat 9.4g........................................................................
Sat. fat 3.0g......................................................
Fibre 0.7g..............................................................
Sodium 0.3g...................................................

54

BreaKFaST

55

BrEAKFAST

Chickpea scramble

Prep time: 5 min • Cook time: 25 min • Difficulty: Easy • Servings: 2 • Cannot be frozen ✘

INGREDIENTS METHOD 4 Add the mashed chickpeas
and sauté for 5 minutes, then
1/4 butternut squash, peeled, 1 Steam the squash for 10 add the squash and spinach and
seeded and sliced minutes or until tender to the allow the leaves to wilt.
400 g | 14 oz chickpeas point of a knife.
1 tbsp olive oil 5 Take the pan off the heat, top
1/2 red onion, finely chopped 2 Meanwhile, tip the chickpeas with yoghurt, chilli and parsley
1/2 tsp ground cumin into a bowl with a few and serve immediately.
1/2 tsp ground coriander tablespoons of the canning water,
2 handfuls baby spinach, and mash with a fork, leaving a
leaves only few chickpeas whole for texture.
2 tbsp soya yoghurt Season with salt and pepper.
1 yellow chilli, sliced
1 handful flat-leaf parsley, 3 Heat the oil in a frying pan
roughly torn and fry the onion for 8
minutes. Add the spices and cook
for 2 minutes.

NUTRITIONAL
INFORMATION

Calories 265....................................................
Protein 11.5g.....................................................
Carbs 34.2g.......................................................
Sugars 4.9g.......................................................
Fat 10.2g.....................................................................
Sat. fat 1.5g.........................................................
Fibre 10.5g...........................................................
Sodium 0.6g...................................................

56

BrEAKFAST

57

BREAKFAST

Cottage cheese pancakes

Prep time: 20 min • Cook time (per batch): 4 min • Difficulty: Easy • Servings: 4
Cannot be frozen ✘

iNgredieNts Method

225 g | 8 oz | 1 cup low-fat 1 To make the icing sugar
cottage cheese substitute, put the sweetener
4 large eggs and arrowroot in a liquidiser and
1 tbsp stevia-based whizz to a fine powder. Decant
granulated sweetener into an airtight container and
1 tsp vanilla extract store in a cool dry place. You will
1/2 tsp bicarbonate of soda only use about 2 tbsp for this
45 g | 1 1/2 oz | 1/3 cup recipe, but it keeps well.
coconut flour
a few sprays low-calorie 2 Whisk together the cottage
cooking oil spray cheese, eggs, sweetener and
150 g | 5 oz | 1 cup vanilla extract with a pinch of salt.
raspberries Stir the bicarbonate of soda into
4 tbsp zero-calorie maple the coconut flour, then whisk it
flavour syrup into the batter to thicken.

for the icing-sugar 3 Spray a large non-stick frying
substitute: pan with cooking oil and set
225 g | 8 oz | 1 cup it over a medium heat. Using a
stevia-based heaped tablespoon of batter
granulated sweetener per pancake, cook the pancakes
1 tbsp ground arrowroot in batches, ensuring they don’t
touch in the pan. Cook for 2
minutes on the first side or until
bubbles appear on the surface
and they dry out round the edges.
Turn them over with a spatula
and cook the other side until
golden brown underneath. Keep
warm in a low oven while you
cook the rest.

4 Serve the pancakes on warm
plates. Top with raspberries
and zero calorie syrup, then dust
with the icing-sugar substitute.

NutritioNal
iNforMatioN

Calories 164......................................................
Protein 14.1g.....................................................
Carbs 12.6g.........................................................
Sugars 4.5g.......................................................
Fat 6.5g.........................................................................
Sat. fat 2.1g..........................................................
Fibre 5.6g...............................................................
Sodium 0.5g...................................................

58

BREAKFAST

59

72 64 76
70 74

60

LIGHT MEALS

62 Lentil stew with

roasted vegetables

64 Broccoli fritters

with peas

66 Chickpea salad with feta

and pomegranate

68 Spanish fish stew
70 Carrot and orange soup

with fresh coriander

72 Crushed pea, ham and

asparagus crostini

74 Za’atar chicken

with chickpeas

76 Salad with grilled

peaches and mozzarella

78 Quinoa risotto

with turnip and kale

80 Tuna fishcakes

with green beans

80 78

61

LIGHT MEALS

Lentil stew with roasted vegetables

Prep time: 10 min • Cook time: 1 h 10 min • Difficulty: Easy • Servings: 4 • Can be frozen ✔

INGREDIENTS METHOD 4 Stir in the lentils and stock
and cook until simmering.
600 g | 21 oz | 4 cups 1 Preheat the oven to 180°C Stir in the chopped tomatoes,
floury potatoes, peeled (160°C fan) | 350°F | gas 4. and cover the saucepan with a
and diced lid. Cook over a reduced heat
2 Toss together the potatoes, for 25-30 minutes until the lentils
4 large carrots, peeled carrots, onion, garlic and olive are tender.
and diced oil. Arrange in a roasting tin and
sprinkle with salt and pepper. 5 Once the lentils are ready,
1 large onion, season the stew with salt and
finely chopped 3 Roast for 30 minutes until pepper. Serve in bowls or mugs
starting to colour. Spoon with a garnish of chopped basil
2 cloves garlic, minced everything from the dish into on top.
a large saucepan set over a
2 tbsp olive oil moderate heat.

175 g | 6 oz | 1 cup red
lentils, rinsed

850 ml | 30 fl oz | 3 1/2 cups
low-sodium vegetable stock

400 g | 14 oz | 2 cups
canned chopped tomatoes

2 tbsp basil leaves,
chopped

NUTRITIONAL
INFORMATION

Calories 294....................................................
Protein 9.3g......................................................
Carbs 46.0g......................................................
Sugars 10.4g...................................................
Fat 9.0g........................................................................
Sat. fat 1.8g.........................................................
Fibre 9.8g...............................................................
Sodium 0.3g...................................................

62

LIGHT MEALS

63

LIGHT MEALS

Broccoli fritters with peas

Prep time: 20 min • Cook time (per batch): 4 min • Difficulty: Easy
Servings: 4 • Can be frozen ✔

INGREDIENTS METHOD 4 Spray a large non-stick frying
pan with oil, and set it over
500 g | 18 oz | 4 cups 1 Steam the broccoli for 5 a medium heat. Put tablespoons
broccoli, cut into florets minutes or until tender to the of the broccoli mixture into the
point of a knife. Leave to cool a pan and fry for 2 minutes. Use
1 small onion, little, then finely chop. a spatula to carefully turn the
finely chopped fritters and cook for 2 minutes
2 While the broccoli is cooling, on the other side or until golden
1 lemon, juiced mix the onion with the lemon brown and cooked through.
juice, stevia, mint and a big pinch Keep warm in a low oven while
1 tsp stevia-based of salt, then leave to macerate. you cook the rest of the fritters
sweetener Boil the peas for 3 minutes, then in batches.
drain and plunge into cold water.
2 tbsp mint, finely chopped Drain well. 5 Toss the peas with the
macerated onions and serve
300 g | 11 oz | 2 cups peas, 3 Mix the broccoli with the with the fritters.
defrosted if frozen cheese, eggs, chickpea
flour, garlic and parsley in a
50 g | 1 3/4 oz | 1/2 cup mixing bowl, and season with
lighter mature Cheddar salt and pepper.
cheese, grated

2 large eggs, beaten

4 tbsp chickpea
(gram) flour

1 clove garlic, crushed

2 tbsp flat-leaf parsley,
thinly sliced

a few sprays low calorie
cooking oil spray

NUTRITIONAL
INFORMATION

Calories 215.......................................................
Protein 20.8g...............................................
Carbs 30.8g......................................................
Sugars 7.0g........................................................
Fat 6.1g...........................................................................
Sat. fat 2.5g.......................................................
Fibre 8.8g...............................................................
Sodium 0.3g...................................................

64

LIGHT MEALS

65

LIGHT MEALS

Chickpea salad with
feta and pomegranate

Prep time: 10 min • Difficulty: Easy • Servings: 4 • Cannot be frozen ✘

iNgredieNts Method

for the salad: 1 Toss all of the salad ingredients
together and arrange on a
1 red pepper, deseeded serving plate.
and sliced
2 To make the dressing, stir the
4 tomatoes, deseeded garlic and lemon juice into
and sliced the tahini with a pinch of salt,
then gradually whisk in 3 tbsp of
1 red onion, quartered warm water.
and sliced
3 Serve the dressing
400 g | 14 oz chickpeas, separately so that people
rinsed and drained can help themselves.

150 g | 5 oz | 1 cup light
feta cheese, crumbled

1 pomegranate, seeds only

1 handful fresh dill

1 handful fresh coriander

for the dressing:
1/2 clove garlic, crushed
1 tbsp lemon juice
3 tbsp tahini paste

NutritioNal
iNforMatioN

Calories 292.....................................................
Protein 16.7g...................................................
Carbs 28.7g........................................................
Sugars 8.1g...........................................................
Fat 14.3g.....................................................................
Sat. fat 5.5g.......................................................
Fibre 6.6g..............................................................
Sodium 0.7g...................................................

66

LIGHT MEALS

67

LIGHT MEALS

Spanish fish stew

Prep time: 10 min • Cook time: 25 min • Difficulty: Easy • Servings: 4 • Cannot be frozen ✘

INGREDIENTS METHOD 5 Position the monkfish in the
broth, partially cover with
2 tbsp olive oil 1 Heat the olive oil in a casserole a lid, and simmer gently over a
dish or large saucepan set over low heat until the fish is opaque
2 medium onions, sliced a medium heat until hot. and firm to the touch, about 10
minutes. Season to taste with salt
2 red peppers, cored, 2 Add the onions, red peppers, and pepper.
seeded and diced carrots and a pinch of salt,
sautéing for 4-5 minutes until 6 Divide between shallow
2 large carrots, peeled softened. Stir in the garlic and bowls, and top with some
and cubed continue to sauté for a further 2 chopped parsley and baby capers
minutes or until starting to colour. before serving.
2 cloves garlic,
finely chopped 3 Stir in the fennel seeds, cumin
seeds and bay leaves,
1 tsp fennel seeds, plus sautéing for a further 2-3 minutes
extra to serve until fragrant.

1/2 tsp cumin seeds 4 Add the passata and stock.
Bring to the boil over a high
2–3 bay leaves heat, stirring occasionally, before
reducing to a simmer.
200 g | 7 oz | 1 cup tomato
passata

1000 ml | 35 fl oz | 4 cups
fish stock, or vegetable
stock

450 g | 16 oz | 3 cups
skinless monkfish fillet,
cut into large chunks

1 handful flat-leaf parsley,
chopped

2–3 tbsp baby capers, in
brine, drained

NUTRITIONAL
INFORMATION

Calories 289....................................................
Protein 29.3g................................................
Carbs 17.3g...........................................................
Sugars 9.7g........................................................
Fat 11.5g........................................................................
Sat. fat 1.5g.........................................................
Fibre 4.6g..............................................................
Sodium 0.9g...................................................

68

LIGHT MEALS

69

LIGHT MEALS

Carrot and orange soup
with fresh coriander

Prep time: 15 min • Cook time: 30 min • Difficulty: Easy • Servings: 6 • Can be frozen ✔

INGREDIENTS METHOD

400 g | 14 oz | 3 1/4 cups 1 Put the lentils, carrots, garlic,
red lentils spices and vegetable stock in
a saucepan and bring to the boil.
3 carrots, peeled and diced Turn down the heat and simmer
for 30 minutes or until the lentils
2 cloves garlic, crushed and carrots are completely tender.

1 tsp ground coriander 2 Transfer the soup to a
liquidiser, add the orange juice
1/2 tsp ground cumin and blend until smooth. Season to
taste with salt and pepper.
1200 ml | 42 fl oz | 5 cups
vegetable stock 3 Ladle the soup into warm
bowls and swirl a little yoghurt
1 orange, juiced and zest into each one. Garnish with
finely pared coriander and orange zest and
serve immediately.
75 ml | 2 1/2 fl oz | 1/3 cup
0% fat natural yoghurt

1 handful fresh coriander,
chopped

NUTRITIONAL
INFORMATION

Calories 129.......................................................
Protein 9.2g......................................................
Carbs 22.5g........................................................
Sugars 7.5g.........................................................
Fat 0.4g........................................................................
Sat. fat 0.1g.........................................................
Fibre 6.9g..............................................................
Sodium 0.7g...................................................

70

LIGHT MEALS

71

LIGHT MEALS

Crushed pea, ham
and asparagus crostini

Prep time: 10 min • Cook time: 4 min • Difficulty: Easy • Servings: 6 • Cannot be frozen ✘

INGREDIENTS METHOD

6 slices ciabatta, 1 Toast the bread slices under a
or baguette hot grill until golden and crisp.
Rub each slice with the cut side of
1/2 clove garlic the garlic and set aside.

12 spears asparagus, 2 Meanwhile, steam the
trimmed and lower asparagus spears for 4
part peeled minutes or until just tender.

150 g | 5 oz | 1 cup frozen 3 Put the peas, yoghurt and
peas, defrosted lemon zest in a food
processor and pulse to a coarse
3 tbsp 0% fat purée. Season to taste with salt
Greek yoghurt and pepper.

1 lemon, zest finely grated 4 Top the crostini with the
and cut into wedges crushed peas, then arrange
half a slice of ham and two
3 slices smoked ham, asparagus spears on each one.
halved Squeeze over the lemon wedges
and serve immediately.

NUTRITIONAL
INFORMATION

Calories 118.........................................................
Protein 6.1g........................................................
Carbs 17.2g...........................................................
Sugars 2.6g........................................................
Fat 2.2g.........................................................................
Sat. fat 0.7g......................................................
Fibre 3.0g..............................................................
Sodium 0.4g...................................................

72

LIGHT MEALS

73

LIGHT MEALS

Za’atar chicken with chickpeas

Prep time: 20 min • Bake time: 35 min • Difficulty: Easy • Servings: 4 • Cannot be frozen

iNgredieNts Method 5 Meanwhile, mix all of the
za’atar seasoning
4 chicken legs, separated 1 Preheat the oven to 190°C ingredients together.
and trimmed (170°C fan) | 375°F | gas 5.
a few sprays low calorie 6 Sprinkle 2 tbsp of the
cooking oil spray 2 Heat a non-stick frying pan za’atar mix over the chicken
1 tsp paprika over a medium heat. Spray and return to the oven for 10
1 bulb fennel, sliced the chicken thighs and drumsticks minutes or until the chicken is
2 cloves garlic, chopped with oil, and season with salt, cooked through.
700 g | 25 oz | 3 cups pepper and paprika. Sear until
canned chickpeas, drained browned all over, then transfer to 7 Scatter over the fresh oregano
400 ml | 14 fl oz | 1 2/3 cups a plate. leaves and serve immediately
chicken stock with the rest of the za’atar on the
150 ml | 5 fl oz | 2/3 cup 3 Add the fennel and garlic to side to season at the table.
reduced-fat soured cream the pan, reduce the heat and
fresh oregano, to garnish fry for 5 minutes or until
softened. Stir in the chickpeas,
for the za’atar seasoning: stock and soured cream, then
2 tbsp toasted sesame bring to a simmer.
seeds
2 tbsp dried oregano 4 Scrape the mixture into a
1 1/2 tbsp ground sumac baking dish and arrange
1 tsp ground cumin the chicken on top. Bake for
1/2 tsp fine sea salt 25 minutes.

NutritioNal
iNforMatioN

Calories 402...................................................
Protein 44.1g..................................................
Carbs 29.1g..........................................................
Sugars 6.8g.......................................................
Fat 14.0g....................................................................
Sat. fat 4.1g.........................................................
Fibre 8.4g..............................................................
Sodium 0.3g...................................................

74

LIGHT MEALS

75

ligHT MEAlS

Salad with grilled peaches
and mozzarella

Prep time: 5 min • Cook time: 6 min • Difficulty: Easy • Servings: 2 • Cannot be frozen ✘

INGREDIENTS METHOD

1 slice sourdough bread 1 Heat a griddle pan until
2 peaches, stoned and cut smoking hot, then toast
into wedges the bread on each side until
1 ball mozzarella, torn into attractively marked.
bite-sized pieces
1 tbsp pine nuts 2 Remove the bread from the
3 handfuls mixed-leaf salad pan and leave to cool while
a few sprigs basil you griddle the peach slices for
1 tbsp olive oil 2 minutes on each side.

3 Tear the bread into bite-sized
pieces, then toss with the
mozzarella, pinenuts, salad leaves
and basil in a serving bowl.

4 Add the griddled peaches to
the salad, then drizzle with
olive oil and season with sea salt
and black pepper.

NUTRITIONAL
INFORMATION

Calories 287.....................................................
Protein 10.6g..................................................
Carbs 24.7g.......................................................
Sugars 9.7g........................................................
Fat 17.0g......................................................................
Sat. fat 5.1g..........................................................
Fibre 3.7g...............................................................
Sodium 0.6g...................................................

76

ligHT MEAlS

77

LIGHT MEALS

Quinoa risotto with turnip and kale

Prep time: 20 min • Cook time: 40 min • Difficulty: Easy • Servings: 4
Cannot be frozen ✘

INGREDIENTS METHOD 5 Remove from the heat and
let cool, still covered, for
1 tbsp olive oil 1 Heat the olive oil in a heavy- 10 minutes.
based saucepan set over a
1 small onion, medium heat until hot. 6 After cooling, fluff the quinoa
finely chopped with a fork and stir in the
2 Add the onion, celery and a soured cream, kale, goji berries,
1 stalk celery, finely diced pinch of salt, sweating until lemon juice and some salt and
softened, about 5 minutes. pepper to taste.
250 g | 9 oz | 1 1/2 cups
mixed quinoa, red and 3 Stir in the drained quinoa, 7 Cover again and let cool for
white, rinsed and drained and cook until lightly toasted 5 minutes. Divide between
and starting to dry out, about bowls before serving.
750 ml | 26 fl oz | 3 cups 3–4 minutes.
gluten-free vegetable stock
4 Cover with the stock and
1 yellow turnip, peeled bring to the boil, stirring.
and diced Once boiling, arrange the turnip
on top, cover with a lid and cook
120 g | 4 oz | 1/2 cup over a low heat until the quinoa
reduced-fat soured cream and turnip are tender to the bite,
about 20 minutes.
225 g | 8 oz | 3 cups curly
kale, thick stems removed,
washed and chopped

3 tbsp dried goji berries

2 tbsp lemon juice

NUTRITIONAL
INFORMATION

Calories 357.....................................................
Protein 17.0g...................................................
Carbs 55.4g.......................................................
Sugars 6.5g........................................................
Fat 9.7g.........................................................................
Sat. fat 2.1g..........................................................
Fibre 7.5g................................................................
Sodium 0.7g...................................................

78

LIGHT MEALS

79

LIGHT MEALS

Tuna fishcakes with green beans

Prep time: 20 min • Cook time: 12 min • Difficulty: Easy • Servings: 4 (or 12 patties)
Can be frozen ✔

INGREDIENTS METHOD

800 g | 28 oz chickpeas, 1 Roughly mash the chickpeas 4 While the fishcakes are
drained and rinsed with a potato masher, then cooking, cook the green
add the flaked tuna, spring beans in boiling salted water for
400 g | 14 oz | 2 2/3 cups onions, garlic, capers and chilli 4 minutes or until tender. Plunge
canned tuna, in brine, flakes. Reserve 1 tbsp of lemon into cold water for 5 minutes, then
drained and flaked juice and half the chopped drain well. Toss the beans with the
parsley for the beans, then add remaining 1 tbsp of lemon juice,
3 spring onions, sliced the rest of the juice and parsley the rest of the parsley and a good
to the bowl along with the lemon grind of salt and pepper.
1 clove garlic, crushed zest. Season with salt and pepper,
then mix well. 5 Serve the fishcakes straight
2 tbsp capers, drained from the pan with the bean
and rinsed 2 Shape the mixture into 12 salad. Alternatively, leave to cool,
patties and dust them all over then pack into lunch boxes and
1/2 tsp chilli flakes with flour. chill before eating cold.

1 lemon, juiced and zest 3 Spray a large non-stick frying
finely grated pan with cooking oil spray and
set it over a medium heat. Cook
3 tbsp flat-leaf parsley, half of the patties for 3 minutes
roughly chopped on each side or until cooked
through, then cook the rest.
2 tbsp chickpea
(gram) flour

a few sprays low-calorie
cooking oil spray

200 g | 7 oz | 1 1/3 cups
green beans, topped
and tailed

NUTRITIONAL
INFORMATION

Calories 309...................................................
Protein 32.7g.................................................
Carbs 38.2g.......................................................
Sugars 1.2g..........................................................
Fat 4.6g........................................................................
Sat. fat 1.3g.........................................................
Fibre 11.7g..............................................................
Sodium 0.7g...................................................

80

LIGHT MEALS

81

90 86 100
92 102

82

MAIN MEALS

84 Asparagus and wild

garlic with prawns

86 Spiced lamb loin with

chickpea salad

88 Chilli sin carne
90 Italian meatballs in

tomato sauce

92 Chickpea curry

with spinach

94 Smoked haddock with

peas and leeks

96 Huevos rancheros
98 Mediterranean

pasta bake

100 Konjac rice paella
102 Spatchcock chicken

with spring vegetables

98 94

83

MAIN MEALS

Asparagus and wild garlic
with prawns

Prep time: 5 min • Cook time: 15 min • Difficulty: Easy • Servings: 2 • Cannot be frozen ✘

INGREDIENTS METHOD

a few sprays low-calorie 1 Spray a non-stick sauté pan
cooking oil spray with oil and fry the celery over
a medium heat for 5 minutes.
1 stick celery, thinly sliced Add the chilli flakes and rosemary
and fry for 2 minutes. Add the
1/2 tsp chilli flakes asparagus to the pan and sauté
for 2 minutes.
1 tsp rosemary,
finely chopped 2 Pour in the sherry, then
cover with a lid and steam for
8 spears asparagus, cut into 2 minutes.
short lengths and halved
if thick 3 Stir in the prawns and
tomatoes, then cover again
50 ml | 1 3/4 fl oz | 10 tsp and steam for 2 minutes. The
fino sherry prawns are ready as soon as they
have turned pink.
8 raw king prawns, peeled
4 Season to taste with salt and
150 g | 5 oz cherry pepper, then stir in the wild
tomatoes, halved garlic and serve immediately.

8 leaves wild garlic,
thinly sliced

NUTRITIONAL
INFORMATION

Calories 124.......................................................
Protein 12.1g......................................................
Carbs 11.2g............................................................
Sugars 3.9g........................................................
Fat 0.7g........................................................................
Sat. fat 0.2g......................................................
Fibre 2.9g...............................................................
Sodium 0.8g...................................................

84

MAIN MEALS

85

MaIN MEaLS

Spiced lamb loin with chickpea salad

Prep time: 10 min • Cook time: 20 min • Difficulty: Easy • Servings: 4 • Cannot be frozen ✘

INGREDIENTS METHOD

1 lamb loin (approx 225 g) 1 Preheat the oven to 190°C
2 tbsp za’atar seasoning (170°C fan) | 375°F | gas 5.
400 g | 14 oz chickpeas,
drained and rinsed 2 Dry the lamb with kitchen
1/2 red onion, thinly sliced paper, then roll it in the
4 sundried tomatoes, in oil, za’atar to coat. Heat an ovenproof
chopped frying pan until smoking hot, then
2 handfuls baby spinach sear the lamb all over. Transfer
1 tbsp balsamic vinegar the pan to the oven and roast for
15 minutes.

3 Meanwhile, toss the chickpeas
with the onion, sundried
tomatoes and spinach and dress
with balsamic vinegar.

4 Leave the lamb to rest for 5
minutes, then carve into
slices and serve with the salad on
the side.

NUTRITIONAL
INFORMATION

Calories 474.....................................................
Protein 31.8g..................................................
Carbs 25.4g.......................................................
Sugars 3.5g........................................................
Fat 26.3g...................................................................
Sat. fat 10.7g...................................................
Fibre 7.4g...............................................................
Sodium 0.2g...................................................

86

MaIN MEaLS

87

MAIN MEALS

Chilli sin carne

Prep time: 5 min • Cook time: 35 min • Difficulty: Easy • Servings: 4 • Can be frozen ✔

INGREDIENTS METHOD

a few sprays low-calorie 1 Spray a large non-stick sauté
cooking oil spray pan with oil, and fry the onion
and pepper with a pinch of salt
1 onion, finely chopped for 15 minutes over a medium-low
heat. Add the garlic and spices,
1 green pepper, deseeded and stir-fry for 1 minute, then add
and diced the tomato paste and stir-fry for
1 minute.
2 cloves garlic, crushed
2 Add the cherry tomatoes, the
1/2 tsp cayenne pepper beans and their canning liquor
and the sweetcorn. Simmer for 15
1/2 tsp smoked paprika, plus minutes, then season to taste with
extra for sprinkling vegetable stock powder.

1 tsp ground cumin 3 Towards the end of the
cooking time, toast the
1 tsp ground coriander tortillas under a hot grill until
pale golden, and scrunch up
2 tbsp tomato paste while still warm.

400 g | 14 oz | 4 cups 4 Spoon the chilli into bowls,
cherry tomatoes, halved and add a dollop of yoghurt
and a sprinkle of smoked paprika
800 g | 28 oz mixed beans to each one. Garnish with
coriander and lime wedges and
200 g | 7 oz sweetcorn, serve with the tortillas.
drained

2 tsp vegetable
stock powder

4 regular tortillas

4 tbsp 0% fat
natural yoghurt

1 bunch fresh coriander,
chopped

1 lime, cut into wedges

NUTRITIONAL
INFORMATION

Calories 288....................................................
Protein 11.6g.....................................................
Carbs 54.0g......................................................
Sugars 15.0g....................................................
Fat 3.6g.........................................................................
Sat. fat 0.8g......................................................
Fibre 9.7g...............................................................
Sodium 0.7g...................................................

88

MAIN MEALS

89

MAIN MEALS

Italian meatballs in tomato sauce

Prep time: 25 min • Cook time: 20 min • Difficulty: Easy • Servings: 4 • Can be frozen ✔

INGREDIENTS METHOD

500 g | 18 oz | 3 1/3 cups 1 Preheat the oven to 200°C 5 When the meatballs are ready,
extra-lean minced beef (180°C fan) | 400°F | gas add them to the pan, turn
6, and line a baking tray with to coat in the sauce and simmer
400 g | 14 oz brown lentils, greaseproof paper. gently for 5 minutes.
drained and rinsed
2 Knead together the beef, 6 Garnish the meatballs with
1 medium egg, beaten lentils, egg, garlic and oregano basil and parmesan, and serve.
with a generous pinch of salt and
1 clove garlic, crushed pepper. Shape the mixture into
meatballs with wet hands, and
1/2 tsp dried oregano space them out on the prepared
baking tray.
a few sprays low-calorie
cooking oil spray 3 Bake for 15 minutes.

1 onion, finely chopped 4 Meanwhile, spray a non-stick
frying pan with oil, and fry
1/2 red pepper, deseeded the onion and pepper for 10
and diced minutes to soften. Stir in the
tomato paste, followed by the
1 tbsp tomato paste passata and bring to a simmer.
Season to taste with the stock
400 ml | 14 fl oz | 1 2/3 cups powder, adding a little water to
tomato passata thin the sauce if it’s too thick.

1 tsp vegetable stock
powder

a few sprigs basil

1 tbsp Parmesan cheese,
shaved with a vegetable
peeler

NUTRITIONAL
INFORMATION

Calories 269....................................................
Protein 35.0g................................................
Carbs 19.8g.........................................................
Sugars 7.0g........................................................
Fat 6.7g.........................................................................
Sat. fat 2.5g.......................................................
Fibre 7.0g...............................................................
Sodium 0.5g...................................................

90

MAIN MEALS

91

MAIN MEALS

Chickpea curry with spinach

Prep time: 5 min • Cook time: 55 min • Difficulty: Easy • Servings: 4 • Can be frozen ✔

INGREDIENTS METHOD

a few sprays low-calorie 1 Spray a large non-stick sauté
cooking oil spray pan with oil and fry the onion,
ginger, garlic and fennel with a big
1 onion, finely chopped pinch of salt for 20 minutes, or
until soft and sweet. Sprinkle over
1 tbsp fresh root ginger, the curry powder and stir-fry for
finely chopped 1 minute.

2 cloves garlic, 2 Add the chickpeas and
finely chopped canned tomatoes, and simmer
for 20 minutes or until most of the
1 bulb fennel, liquid has evaporated.
finely chopped
3 Pour in the coconut milk and
1 tbsp curry powder simmer for 5 minutes, then
add the spinach and cook for
800 g | 28 oz chickpeas, another 5 minutes or until the
drained curry has thickened.

400 g | 14 oz chopped 4 Season to taste with salt
tomatoes before serving, garnished
with coriander.
400 ml | 14 fl oz | 1 2/3 cups
light coconut milk

100 g | 3 1/2 oz | 3 cups
spinach

fresh coriander, to garnish

NUTRITIONAL
INFORMATION

Calories 275.....................................................
Protein 11.0g....................................................
Carbs 33.2g.......................................................
Sugars 9.2g........................................................
Fat 10.6g.....................................................................
Sat. fat 5.8g.......................................................
Fibre 9.6g..............................................................
Sodium 0.3g...................................................

92

MAIN MEALS

93

MAIN MEALS

Smoked haddock with peas and leeks

Prep time: 10 min • Cook time: 20 min • Difficulty: Easy • Servings: 2 • Cannot be frozen ✘

INGREDIENTS METHOD 4 While the peas are cooking,
poach the eggs in simmering
2 pieces smoked haddock 1 Preheat the oven to 190°C water for 4 minutes or until
(approx 135 g each) (170°C fan) | 375°F | gas 5. cooked to your liking.

1 lemon, sliced 2 Lay the haddock fillets, skin 5 Stir the soured cream and
side down, on a baking tray dill into the braised peas,
1 tbsp butter and arrange the lemon slices on and season to taste with salt
top. Season with black pepper, and pepper.
1 leek, sliced and bake for 20 minutes.
6 Serve the haddock and
250 ml | 9 fl oz | 1 cup 3 Meanwhile, heat the butter in poached eggs on top of
vegetable stock a sauté pan and fry the leek the peas, and garnish with
for 10 minutes over a low heat lamb’s lettuce.
300 g | 11 oz | 2 cups peas, to soften. Pour in the stock and
defrosted if frozen bring to a simmer, then add the
peas and lettuce, and braise for
1 little gem lettuce, sliced 5 minutes.

2 medium eggs

3 tbsp reduced-fat soured
cream

2 tbsp dill, chopped

1 handful lamb’s lettuce,
to garnish

NUTRITIONAL
INFORMATION

Calories 428....................................................
Protein 42.3g................................................
Carbs 36.1g..........................................................
Sugars 12.6g....................................................
Fat 14.8g.....................................................................
Sat. fat 6.9g......................................................
Fibre 10.5g...........................................................
Sodium 0.6g...................................................

94

MAIN MEALS

95

MAIN MEALS

Huevos rancheros

Prep time: 30 min • Bake time: 10 min • Difficulty: Easy • Servings: 2 • Cannot be frozen ✘

INGREDIENTS METHOD

a few sprays low-calorie 1 Preheat the oven to 220°C 4 Line an oval ovenproof frying
cooking oil spray (200°C fan) | 425°F | gas 7. pan with the tortillas. Scrape
in the vegetable mixture and
1 onion, thinly sliced 2 Spray a non-stick frying pan level the surface, then make two
with oil, and fry the onion and hollows with the back of a spoon.
1 red pepper, deseeded and red pepper over a medium-low
thinly sliced heat for 10 minutes. Add the 5 Break in the eggs, then bake
garlic and chipotle flakes, and fry for 10 minutes or until the
2 cloves garlic, crushed for 2 minutes. whites have set, but the yolks are
still a bit runny.
1/2 tsp chipotle flakes, plus 3 Pour in the chopped tomatoes
extra to garnish and simmer for 5 minutes. Stir 6 Garnish with sliced avocado,
in the mashed black beans and spring onion and parsley,
200 g | 7 oz chopped spinach, and heat through. Season sprinkle with a few more chipotle
tomatoes to taste with salt and pepper. flakes and serve immediately.

200 g | 7 oz black beans,
drained and mashed

2 handfuls spinach

2 regular gluten-free
soft tortillas

2 medium eggs

1/2 avocado, peeled, stoned
and sliced

1 spring onion, chopped

a few sprigs flat-leaf
parsley

NUTRITIONAL
INFORMATION

Calories 429....................................................
Protein 18.8g..................................................
Carbs 59.3g.......................................................
Sugars 13.5g.....................................................
Fat 16.3g.....................................................................
Sat. fat 4.4g......................................................
Fibre 15.2g............................................................
Sodium 1.1g.........................................................

96

MAIN MEALS

97

MAIN MEALS

Mediterranean pasta bake

Prep time: 20 min • Bake time: 20 min • Difficulty: Easy • Servings: 4 • Can be frozen ✔

INGREDIENTS METHOD

300 g | 11 oz low-carb 1 Preheat the oven to 200°C 4 Drain the pasta when it’s
pasta shapes (180°C fan) | 400°F | gas 6. ready, then add to the pan
with the cherry tomatoes and
a few sprays low-calorie 2 Cook the pasta in a pan of basil. Stir well. Tip the contents
cooking oil spray boiling salted water for 2 of the pan into a baking dish,
minutes less than stated on the and top with the mozzarella and
1 onion, finely chopped packet instructions. protein cheese.

2 cloves garlic, 3 Meanwhile, spray a non-stick 5 Bake for 20 minutes or until
finely chopped frying pan with oil, and fry the cheese has melted and
the onion and garlic with a pinch the pasta has absorbed the excess
1 courgette, quartered of salt over a medium-low heat stock. Serve immediately.
lengthways and sliced for 8 minutes to soften. Add the
courgette and sauté for 5 minutes.
400 g | 14 oz brown lentils, Add the lentils and stock, and
drained bring to a simmer, then season to
taste with salt and pepper.
250 ml | 9 fl oz | 1 cup
vegetable stock

300 g | 11 oz | 2 cups
cherry tomatoes, halved

a few sprigs basil, sliced

125 g | 4 1/2 oz lighter
mozzarella, chopped

75 g | 2 1/2 oz | 3/4 cup
protein cheese, grated

NUTRITIONAL
INFORMATION

Calories 433....................................................
Protein 47.8g.................................................
Carbs 38.5g.......................................................
Sugars 6.6g.......................................................
Fat 13.8g.....................................................................
Sat. fat 7.0g.......................................................
Fibre 12.9g...........................................................
Sodium 1.2g......................................................

98

MAIN MEALS

99

MAIN MEALS

Konjac rice paella

Prep time: 5 min • Cook time: 25 min • Difficulty: Easy • Servings: 2 • Cannot be frozen ✘

INGREDIENTS METHOD

a few sprays low-calorie 1 Spray a non-stick frying pan
cooking oil spray with oil. Fry the onion, pepper
and garlic with a pinch of salt
1 onion, finely chopped and pepper over a medium-low
heat for 15 minutes, or until soft
1 red pepper, deseeded and sweet.
and diced
2 Increase the heat and add
2 cloves garlic, sliced the seafood and king prawns.
Sprinkle over the paprika and
200 g | 7 oz | 1 1/3 raw sauté for 5 minutes.
mixed seafood, defrosted
if frozen 3 Stir in the tomato paste,
followed by the stock and
6 raw king prawns, peeled bring to a simmer. Add the konjac
rice, and simmer for 1 minute,
1 tsp smoked paprika then season to taste with salt and
plenty of black pepper.
1 tbsp tomato paste
4 Cover the pan and leave
250 ml | 9 fl oz | 1 cup to stand off the heat for 4
shellfish stock minutes. Garnish the paella with
Greek basil and lemon wedges,
200 g | 7 oz | 1 1/4 cups and serve immediately.
konjac rice, drained
and rinsed

a few sprigs Greek basil, or
normal basil or parsley

1 lemon, cut into wedges

NUTRITIONAL
INFORMATION

Calories 228.....................................................
Protein 37.2g..................................................
Carbs 19.9g.........................................................
Sugars 5.0g.......................................................
Fat 3.5g.........................................................................
Sat. fat 0.4g......................................................
Fibre 8.7g...............................................................
Sodium 1.4g......................................................

100