Bangin Burrito Serves: 4 2 Green Chillies, sliced 1 Red Chilli, sliced 2 medium Peppers, sliced 1 medium Red Onion, diced 400g can Kidney Beans, drained & rinsed 4 Flour Tortillas* 4 tbsp Sriracha 1 tsp Mexican Chilli Spice, or similar 5-6 drops Tabasco ½ tbsp Garlic Granules ½ tbsp Onion Powder ½ tbsp Hot Cayenne Pepper 1 tsp Salt Pepper to own taste ½ Lime, juice only 1 tsp Ground Coriander 1 tbsp Olive Oil *use gluten free if required 1. Using 2 non-stick frying pans over high heat & divide the olive oil equally between the 2 frying pans. 2. In the first pan add the green chillies, peppers, ½ the red onion & stir-fry for 5 minutes. Add a splashes of water as necessary to prevent sticking. After 10 minutes add the lime juice & the ground coriander. Continue to cook for 3-5 minutes until all the juice has been absorbed & the pepper, onion & chilli mix is soft. 3. At the same time in the second pan add the red chilli & the remaining red onion to the oil & stir-fry for 5 minutes. Next add the kidney beans, mexican chilli spice, tabasco, garlic granules, onion powder, hot cayenne pepper, salt & pepper. Add splashes of water as necessary to prevent sticking. After 10 minutes add a little water & roughly mash the beans. Set the mixture aside & clean the pan. 4. Add the flour tortillas to the clean frying pan over a medium-low heat & gentle warm them through one at a time. 5. Add both mixtures to each tortilla & drizzle over the sriracha before rolling the wrap. Serve immediately or allow to cool, cover with tin foil, store in the fridge for a prepared packed lunch. 6. Recipe makes 4 wraps. 12g 55.2g 6.7g 330Kcal
Lachmacun Serves: 1 1 Flour Tortilla Wrap* 2-3 tbsp Natural Soya Yogurt 50g Firm Tofu, crumbled 1 small Onion, finely diced 1 medium Pepper, finely diced 1 tsp Olive Oil 1 tsp Chilli Powder 1½ tbsp Tomato Puree Salt & Pepper to own taste handful Lettuce Leaves, shredded 1-2 tbsp Fresh Coriander, chopped *use gluten free if required 1. Use a large non-stick frying pan over a medium-high heat, add the olive oil, onion, pepper, chilli & seasoning. Stir-fry for 2-3 minutes. 2. Add the crumbled tofu, tomato puree & 50ml of water. Mix well & simmer until the water has evaporated. Allow to cool for 3-5 minutes. 3. Spread the mixture in the middle of a flour tortilla, add a handful of shredded lettuce, drizzle over the soya yogurt & sprinkle over the fresh coriander. Roll the wrap. Serve immediately or cover with foil for a packed lunch. 12g 45g 6g 282Kcal
Philly Wrap Serves: 4 300g Firm Tofu, pressed 1½ tbsp Olive Oil 100g BBQ Sauce ½ large Red Pepper, sliced ½ large Onion, sliced 1 Green Chilli, finely sliced 2 Garlic Cloves, finely diced 100g Soya Yogurt 2 tbsp Dijon Mustard 2 Spring Onions, diced 2-3 tbsp Fresh Coriander, chopped 4 Flour Tortilla Wraps* 4 tbsp BBQ Sauce, optional to serve *use gluten free if required 1. Overnight, wrap the block of tofu in several layers of kitchen paper or in a clean tea towel. Add a board & weights to the top of the tofu to press out the liquid. Once pressed, cut the tofu into 7 fingers. 2. In a small bowl, mix the yogurt with the dijon mustard. 3. Using a non-stick griddle pan, or frying pan, over a medium heat, add ½ a tbsp of the olive oil & brush it over the base of the pan before adding the tofu fingers. Cook for 3-4 minutes on each side & then brush each side of the fingers with the bbq sauce. Cook each side again for 2-3 minutes before adding the remaining bbq sauce & 100ml of water. Cook until the water evaporates, about 3-4 minutes. 4. Meanwhile heat the remaining olive oil in a large non-stick frying pan. Add the peppers, onion, garlic & chilli. Stir-fry over a high heat, adding splashes of water to prevent sticking, until the onions are translucent & the peppers are soft. 5. Cut the tofu fingers into quarters. 6. Laying a tortilla flat spread over a large heaped dessert spoon of the yogurt-mustard mix. Add some of the cooked onion-pepper mix & top with 7 cubes of the bbq tofu. Drizzle over another spoonful of the yogurt mix, & optionally a tbsp of bbq sauce. Sprinkle over some of the spring onion & coriander. Roll up the wrap. 7. Repeat for all of the wraps & serve warm. 8. Wraps can be made in advance, allowed to cool, then covered in foil & stored in the fridge. They are best served warm, so unwrap the foil & microwave for 30-45 seconds before serving. 12.7g 42.2g 12.5g 333Kcal
Chicken Shawara Wrap Serves: 4 500g Chicken Breast, in strips* 1 tbsp Olive Oil for cooking 4 Flour Tortilla Wraps* 2 handfuls Salad Leaves Marinade 1 tbsp Olive Oil & 1 Lemon, juice only 3 Garlic Cloves, minced 1 tsp Ground Cumin & 1 tsp Paprika pinch of Ground Cinnamon pinch Chilli Garlic Salt ½ tsp Salt & Pepper to own taste Garlic Yogurt Dressing 200g 0% Greek Yogurt 2 tsp Lemon Juice 2 Garlic Cloves, minced 2-3 tbsp Fresh Basil, chopped pinch of Salt *for Halal & Kosher source appropriately *use gluten free if required 1. Make the marinade by mixing together the marinade ingredients. Put the chicken strips into a dish, pour over the marinade & make sure all the chicken is covered in the marinade. Cover the dish & marinate for at least one hour. Or in the fridge overnight. 2. Use a large non-stick frying pan over a medium heat. Add the oil followed by the chicken. Stir & cook until golden & a bit crispy, 10-15 minutes. Set aside to cool. Once at room temperature, move the chicken to the fridge to chill. 3. Meanwhile make the yogurt dressing by blending together the ingedients. 4. To make the wraps, spread the yogurt across one side of the flour tortilla. Add salad leaves & chicken to the centre of the wrap. Drizzle over extra dressing & extra basil if desired. Roll & wrap ready for a packed lunch. 38.2g 30.2g 16.7g 425Kcal
Pesto Pasta Box Serves: 1 100g Fresh Pasta* 4 Mini Mozzarella Balls 5 Cherry Tomatoes For the Pesto 1 tbsp Olive Oil 15g Parmesan, grated* handful Baby Spinach ½ Lemon, juice only *use gluten free pasta if required *use vegetarian parmesan if desired 1. Using fresh pasta from the chiller section of the supermarket, cook it according to the packet instructions. Drain, rinse under cold running water & allow to dry. 2. Meanwhile make the pesto by adding the pesto ingredients to a blender & blend until fully combined. 3. In a bowl mix the pesto through the pasta. Add the pasta to a tupperware box, top with the cherry tomatoes & mini mozzarella balls, seal with the lid & store in the fridge until lunch. 18g 32g 27g 443Kcal
Bacon & Bean Soup Serves: 4 30g Smoked Bacon Lardons 2 x 400g can Cannellini Beans, rinsed & drained 2-3 Fresh Thyme Sprigs 1 tsp Olive Oil 2 Garlic Cloves, crushed 1 medium Onion, chopped 900ml Vegetable Stock 2 tbsp Fresh Parsley, chopped Pepper to own taste 1. Heat the oil in a large saucepan over a medium heat, add the lardons, garlic & onion & fry for 3-4 minutes until the lardons are starting to brown & the onion softens. 2. Add the thyme & fry for a further minute before adding the beans & stock to the pan. Bring to a boil, then reduce the heat & simmer for 10 minutes. 3. Transfer the soup to a blender, add the parsely & pepper & blend smooth. Return the smooth soup to the saucepan & wam through before serving. 11.2g 30.2g 5g 211Kcal
Better Than Salad Serves: 4 1500g Watermelon, cubed 400g Strawberries, quartered ½ Lemon, juice only 225g Reduced Halloumi, thickly sliced 80ml Olive Oil 50g Watercress, Rocket & Spinach Salad, chopped 2 tbsp Fresh Mint, chopped pinch of Salt 1 tsp Ground Pepper 1. Use 1-2 tsp of the 80ml Olive Oil in a griddle on a medium-high heat. Add the halloumi slices & cook 4-5 minutes on each side. Allow to cool a little then dice the halloumi. 2. Add all the ingredients to a large salad bowl & mix together well. Serve immediately. 3. Will store in the fridge for 1 day. Suitable for packed lunches. You can also half the portion size & serve as a side salad. 16.5g 37.7g 28.7g 476Kcal
to Crunch Serves: 1 2 slices Seeded Bread 50g Cottage Cheese 25g Apple, chopped 20g Stilton or similar, crumbled 10g Brazil Nuts, chopped 25g Sweet Onion Chutney handful Salad Leaves, chopped 1. Spread the chutney over one slice of bread & the cottage cheese over the other. Pile in the remaining ingredients to make a tasty sandwich. 18g 49g 20g 448Kcal
Grilled Chilli Prawns Serves: 4 24 large Tiger Prawns 6 Garlic Cloves, crushed 1 tsp Dried Chilli Flakes Salt & Pepper to season 1 tsp Olive Oil Salsa 150g Papaya, finely diced 1 Red Pepper, finely diced 1 tbsp Stem Ginger, finely diced 2 tbsp Fresh Mint, finely diced 2 tsp Lemon Zest 1. Put the prawns in a bowl with the garlic & chilli. Mix together. Set aside to rest. 2. Mix all the salsa ingredients in a bowl, season well & chill until ready to serve. 3. Place the prawns on a hot griddle pan or a bbq & cook for 2-3 minutes on each side. Serve with the salsa. 23.2g 10g 3g 160Kcal
Mushroom & Ricotta Tartlets Serves: 8 8 sheets Filo Pastry, quartered 5g Butter, melted 1 Leek, finely chopped ½ tbsp Olive Oil 1 medium Onion, finely chopped 3 Garlic Cloves, crushed 2 sprigs Fresh Thyme 350g Mixed Mushrooms, cut into chunks if large handful Fresh Tarragon, finely chopped 1 tsp Lemon Zest 2 Egg Yolks 250g Ricotta 40g Parmesan, grated* Salt & Pepper to season 1 tsp Olive Oil for greasing *use vegetarian alternative if required 1. Preheat the oven to 200c (180 fan), 400f, gas mark 6. Lightly grease a 8 tartlet moulds in a cupcake baking tin. 2. Line each tartlet mould with one quarter of filo pastry. Brush the remaining quarters with the melted butter. Layer so there are 4 layers per tartlet. Place on a flat baking sheet & cook in the oven for 5 minutes. Remove from the oven & set aside to cool. Turn the oven down to 180 c (160 fan), 350f, gas mark 4. 3. Heat the olive oil in a large non-stick frying pan over a medium heat. Add the onion & cook for 2-3 minutes before adding the leek, garlic & thyme & cook for another 2-3 minutes or until softened & starting to brown. Turn up the heat, add the mushrooms & cook, stirring frequently, for 4-5 minutes. Remove from the heat. Season & stir in the tarragon & zest, then set aside to cool a little. 4. In a bowl, lightly beat the egg yolks with ricotta, 30g of the grated parmesan & some seasoning. Divide the mixture between with pastry cases. Using a slotted spoon add the mushroom mixture, discarding excess juice. Sprinkle over the remaining parmesan. Cook for 20-25 minutes. Serve 2 tartlets per person with green salad leaves. 16.2g 24.8g 17.8g 232Kcal
Egg & Ham in a Jar Serves: 1 25g Sliced Ham, torn into pieces 1 Hard Boiled Egg, roughly chopped ¼ Red Onion, diced 1 tbsp Pesto 15g Carrot, grated ½ Pepper, diced 3 tbsp Frozen Peas, defrosted handful Baby Spinach Leaves 1. Layer the ingredients into a glass jar, seal the jar with a lid & store in a fridge until required. Use as a packed lunch or on picnics. 14g 12g 12g 212Kcal
Perfect Picnic Eggs Serves: 2 4 Sausages, skinned 2 Hard Boiled Eggs 20g Flour 1 Egg, whisked 15g Parmesan, grated 20g Dried Breadcrumbs (Panko) 12-16 pumps Cooking Spray 1. Preheat the oven to 200c (180 fan), 400f, gas mark 6. Line a baking sheet with non-stick tin foil or lightly spray with cooking oil. 2. Spread the flour on one plate, on another add the whisked egg & on a third plate mix the parmesan with the dried breadcrumbs. 3. Mash the skinned sausages in a bowl. 4. Roll the hard boiled eggs in flour, then cover each egg with the mashed sausages. Roll in flour, roll in the whisked egg & finally roll in the parmesan breadcrumb mix. 5. Put the scotch eggs on the baking sheet & lightly spray with cooking oil. Bake for 30 minutes, turning halfway through the cooking time. Remove & allow to cool completely. Suitable for picnics & packed lunches. 25g 32g 28g 480Kcal
Fruity Lite Prawn Serves: 4 350g Cooked Prawns 1 medium Apple, peeled & diced 1 Celery Stalk, finely chopped 150g Cherry Tomatoes 2 tbsp Fresh Dill, chopped handful of Lettuce Leaves, shredded ½ Avocado, diced 250g Free Fromage Frais 1 tbsp Lemon Juice Salt & Pepper to season 1. Toss the apple & avocado in lemon juice so it does not discolour. 2. Mix the prawns, apple, tomatoes, celery, fromage frais, dill & seasoning together in a bowl. Store in fridge or serve immediately with shredded lettuce leaves. 21.5g 12g 3.7g 168Kcal
Tuna & Pasta Jar Serves: 1 200g can Tuna in Brine, drained ½ Red Pepper, finely diced ½ medium Carrot, grated ¼ Red Onion, diced handful of Rocket Leaves 25g Cooked Pasta* handful of Iceberg Lettuce, shredded *use gluten free if required Dressing 1 small Lemon, juice only ¼ tbsp Olive Oil Salt & Pepper to season ¼ tsp English Mustard 1. Mix the dressing ingredients together & put into the base of jar. 2. Layer up the remaining ingredients & close the jar. Store in a fridge until required. 3. Shake the jar before opening. 33g 26g 4g 272Kcal
Salmon Pasta Packed Serves: 4 240g Cooked Salmon, in chunks 50g Pickled Gherkins, sliced 50g Pitted Black Olives 600g Cooked Pasta 8 Cherry Tomatoes, quartered 1 Yellow Pepper, chopped 200ml Half Creme Fraiche 1 small Lemon, zest & juice only 1. Mix the lemon juice & zest through the creme fraiche. Toss the dressing through the remaining ingredients except the basil. 2. Garnish the salad with the chopped basil. This salad can be stored overnight in the fridge & used for packed lunches the following day. 26g 55.7g 13g 444Kcal
Honey & Lemon Chicken Serves: 4 650g Cooked Chicken Breasts, diced* 125g Couscous 1 Chicken Stock Cube 25g Pine Nuts, toasted 25g Cucumber, diced 25g Pitted Black Olives, sliced 2 medium Tomatoes, diced ½ Lemon, zest & juice only ½ tbsp Clear Honey 1 small Garlic Clove, crushed 3 tbsp any Fresh Herbs, chopped *for Halal & Kosher source meat appropriately 1. Make 200ml of chicken stock using boiling water & the stock cube & add the stock to the couscous. Cover & leave for 5 minutes. Fluff the couscous with a fork. 2. Mix together the lemon juice & zest with the honey, garlic & fresh herbs of your choice. 3. Once the couscous has cooled add the chicken, pine nuts, cucumber, black olives & tomatoes. Mix through the dressing & put the couscous into tupperware lunch boxes & store in the fridge until required. Can be made a day in advance. 35g 30g 5g 305Kcal
Salmon & Prawn Penne Salad Serves: 4 200g Penne Pasta* 200g Sugarsnap Peas 200g Asparagus, trimmed 400g Cooked Prawns 200g Smoked Salmon, torn 50g Rocket 28g Fresh Chives, chopped 4 tbsp Capers Salt & Pepper to own taste Dressing 6 tbsp Extra Light Mayonnaise* 100g 0% Greek Yogurt 1 tsp Hot Sauce 2 tbsp Tomato Puree 1 tbsp Lime Juice > *use gluten free if required 1. Cook the pasta according to the packet instructions. Rinse under a cold running tap, drain & set aside. 2. Steam the sugarsnap peas & asparagus for 3-4 minutes. Refresh under cold running tap, drain & set aside. 3. In a bowl whisk together the dressing ingredients. Toss the dressing through the pasta, salmon, prawns & rocket. Season to own taste & garnish with capers. Serve the steamed vegetables on the side. 41.5g 48.7g 6.2g 417Kcal
Quinoa Jar Serves: 2 1 small Cauliflower, in small florets 2 tbsp Olive Oil 200g can Mixed Beans, drained & rinsed 50g Quinoa 1 small Pepper, finely chopped 20g Pistachios, chopped 1 tsp Smoked Paprika 1 tsp Ground Cumin 1 Lemon, zest & juice only 2 tbsp Fresh Coriander, chopped 14g Fresh Parsley, chopped Salt & Pepper to season 1. Preheat the oven to 210c (190 fan), 400f, gas mark 6. 2. In a bowl toss the cauliflower florets in 1 tbsp of the olive oil, the cumin, paprika & seasoning. Place on a non-stick baking tray & roast for 15-20 minutes. Set aside to cool. 3. Cook the quinoa according to packet instructions. Normally takes 15-18 minutes. Drain well & rinse under cold running water. Once dry mix with the lemon juice, parsley & seasoning. 4. In 2 mason jars, create layers of quinoa, beans, pistachios, cauliflower. Mix the remaining olive oil with the lemon juice, zest & coriander. Pour over the two jars. Seal & store in the fridge overnight. 17g 51g 21.5g 466Kcal
Basic Mac n Cheese Serves: 4 250g Dried Macaroni* 1 jar Cheats Cheese Sauce(see recipe) 25g 50% Reduced Mature Cheddar, grated 2 tbsp Fresh Chives, chopped *use gluten free if required 1. Preheat an oven to 200c (180 fan), 400f, gas mark 6. 2. Cook the macaroni according to the packet instructions, approximately 10-12 minutes in boiling water. Drain & shake off excess water. 3. Put the cooked macaroni into an ovenproof dish & mix in the cheese sauce. Sprinkle over the grated cheese & cook in the oven for 10-15 minutes until the cheese is bubbling. 4. Serve garnished with fresh chives. 13.4g 47.9g 4.7g 288Kcal
Quick Curried Egg Salad Serves: 4 8 large Eggs, hard-boiled 4 medium Tomatoes, quartered 2 Little Gem Lettuces, leaves torn ½ Cucumber, sliced 4 medium Radishes, sliced Dressing 200ml Natural Yogurt 1 tbsp Mild Curry Powder 3 tbsp Tomato Puree 2 Lemons, juice only 6 tbsp Extra Light Mayonnaise* Salt & Pepper to own taste Optional Garnish pinch of Dried Chilli Flakes *use gluten-free if required 1. Mix the dressing ingredients & half, or quarter, the hard-boiled eggs. 2. Assemble the salad in bowls, or on plates, sprinkle over chilli flakes, if using, & the salad dressing. Serve. 3. Suitable for packed lunches if seeds removed from tomatoes & cucumbers & dressing stored seperately until needed - to keep ingredients crisp. 20g 18g 11.5g 256Kcal
Chicken & Mango Salad Serves: 2 300g cooked Chicken Breast*, sliced 20g Peanuts 1 Mango, in chunks 2-3 handfuls of Rocket Dressing 1 tbsp White Wine Vinegar 1 tsp Clear Honey *Halal & Kosher if meat appropriately sourced 1. Toast peanuts in a non-stick frying pan over a gentle heat until oil has been released & they start to brown & char. Remove from heat & allow to cool. 2. Mix together the dressing & sprinkle over a salad of chicken, mango, peanuts & rocket. 3. Suitable for packed lunches. 48.5g 21.5g 7g 229Kcal
Quick Mackerel Salad Serves: 4 250g Smoked Mackerel Fillets, flaked 250g tin Baby New Potatoes, drained & chopped 4 tbsp Mixed Seeds 2 Celery Sticks, sliced 2 Spring Onions, sliced 2 handfuls Mixed Salad Leaves Dressing 1 Lemon, juice only 1 tsp Clear Honey 1 tsp Dijon Mustard 1. Mix together the dressing ingredients. 2. Toss the dressing through the salad ingredients & serve immediately. Or use for packed lunch by keeping in a fridge until required. 20.5g 22.2g 25.7g 403Kcal
Greek Lamb Pittas Serves: 4 200g 20% Lamb Mince 250g Turkey Mince 1 tbsp dried Mint 2 tbsp fresh Coriander, chopped 1 tbsp dried Oregano 1 tbsp Garlic, crushed 1 tsp White Wine Vinegar 1 tsp Black Treacle 1 tsp Ground Cumin ¼ tsp Ground Allspice 1 tsp Chilli Flakes ½ tsp Pepper Saltto own taste 4 x Sainsbury Mini Pitta Breads *in UK New Zealand sourced lamb is Halal. For Kosher Lamb & Halal & Kosher Turkey, use appropriate butchers. 1. Preheat cooker grill to high. 2. Place the lamb & turkey mince in a large bowl & mix with the mint, coriander, oregano, garlic, vinegar and black treacle. Season with cumin, allspice, crushed chillies, black pepper & salt - mix well. Shape into 4 burgers. 3. Grill burgers for 8 minutes on each side or until well done & juices run clear. 4. Warm the pitta bread by popping in a toaster for a few seconds. This makes them easier to split open. 5. Serve the burgers in pitta pockets with green salad. 25.2g 16.2g 11g 265Kcal
Cheats Mexican Brunch Serves: 4 1 tbsp Olive Oil 1 Lime, juice only 2 Garlic Cloves, crushed ½ Red Chilli, finely chopped 400g King Prawns, peeled 8 Taco Shells* 1 Romaine Lettuce, shredded 200g Ready-Made Guacamole 200g Ready-Made Tomato Salsa *use gluten-free if required 1. Mix together the oil, juice, garlic & chilli in a dish. Stir in prawns & marinade for 20 minutes. 2. Heat a non-stick frying pan, add the prawns & cook for 2-3 minutes. 3. Fill the shells with lettuce, prawns & top with guacamole & salsa if desired. Serve 2 shells per person immediately. 17g 24g 14g 290Kcal
Chicken & Sweetcorn Burritos Serves: 4 225g Chicken Breast Strips* 125g Sweetcorn Kernels 100g tin Pinto Beans, rinsed 100g Ready-to-Eat Quinoa 2 tsp Hot Chilli Sauce 1 Lime, juice only 100g Light Soft Garlic & Herb Cheese 100g White Cabbage, shredded 4 Wholemeal Tortillas* 1 tbsp Olive Oil 20g Coriander Leaves Pepper to own taste * Halal & Kosher if meat appropriately sourced *use gluten-free if required 1. Heat the olive oil in a large non-stick frying pan over a high heat. Add the chicken & stir fry for 2 minutes or until golden. Stir in the sweetcorn & beans & cook until corn is slightly browned. 2. Add the quinoa, chilli sauce, lime juice, soft cheese, cabbage & season with pepper. Cook over a high heat for a few minutes until cheese has melted. 3. Divide the mixture between the tortillas, roll-up & serve immediately. 22.1g 39.2g 12.6g 296Kcal
Salmon & Egg Roll Serves: 1 2 large Eggs, beaten 1 tbsp fresh Dill, chopped 1 tsp Olive Oil 2 tbsp fat free Greek Yogurt a little grated zest & a squeeze of Lemon juice 40g Smoked Salmon, sliced into strips a handful of Watercress Salt & Pepper to own taste 1. In a jug beat the eggs, herb, salt & pepper. 2. Heat a non-stick frying pan, add the oil & then pour in the eggs. Cook for one minute or until the egg on the top has just set. Flip over & cook for a further one minute until the base is golden. Transfer to a board to cool. 3. Mix the yogurt with the lemon zest and juice & plenty of ground black pepper. Scatter the smoked salmon over the egg wrap, top with the leaves & drizzle over the yogurt mix. 4. Roll up the egg wrap & serve. For packed lunches wrap in paper or tin foil to keep. 25g 2g 18g 270Kcal
Cheats Greek Chicken Salad Serves: 3 300g Cooked Chicken Breast, diced 25g Onion, finely chopped 1 tsp Lemon Juice 30g 0% Greek Yogurt 60g reduced-fat Houmous 100g Pitted Black Olives 60g crumbled Feta Cheese 1. Place the diced cooked chicken in a large bowl. Stir in the onion, lemon juice, yogurt, houmous & olives. Toss to combine. Sprinkle with feta cheese to serve. 2. Suitable for packed lunches. 36.6g 5.3g 12.3g 279Kcal
Hunger-Busting Salad Serves: 1 2 Eggs, hard boiled & chopped 1 Cooked Chicken Breast, chopped 50g frozen Peas, blanched handful Pea Shoots 1 small Carrot, finely diced 2-3cm Cucumber, diced 10g Chives, chopped for garnish Dressing 1 tbsp Olive Oil 2 tsp Dijon Mustard 1½ tbsp White Wine Vinegar 1Garlic Clove, crushed *Halal & Kosher if meat approriately sourced 1. To blanch peas, place in bowl, pour over boiling water. Leave for 2-3 minutes & drain. 2. Whisk together all the dressing ingredients. 3. In a bowl toss together the salad ingredients with the dressing. Sprinkle over chives & serve. Also suitable for packed lunch. 45g 13g 29g 466Kcal
Chickpea & Feta Salad Serves: 4 400g tin Chickpeas 100g Feta, cubed 3 Tomatoes, chopped 8 Pitted Olives, chopped 1 Avocado, chopped 1 Pepper, deseeded & chopped 1 tsp Sea Salt 1 large spoonful Blue Ranch Dressing* *see recipe on website 1. Salt the chopped tomatoes. 2. Add all the ingredients to a large bowl & mix together. 3. Ideal for packed lunches. 13g 30.2g 17g 326Kcal
Chicken & Pineapple Wraps Serves: 2 200g Chicken Breasts, in strips 8 Pineapple Slices* ½ Onion, finely diced 2 tsp Garlic Powder 1 tsp Chilli Powder Large Lettuce Leaves to serve Sauce 2 tbsp Teriyaki 4 tbsp Orange Juice 2 tbsp Honey 2 tbsp Ginger, grated 1 tsp Cornflower *if preferred omit pineapple & have 1 pepper Kosher & halal if meat has been prepared properly 1. Preheat the grill to medium 2. Mix the sauce ingredients together. Bring to a simmer over a medium heat & cook for 6-8 minutes, stirring regularly. 3. Mix the cornflower with a little water into a smooth paste. Add to the sauce & stir until sauce thickens. Set aside. 4. Season the chicken with garlic powder & chilli. Grill for 6-8 minutes per side. Brush with the sauce & grill for a further 1-2 minutes per side. 5. Grill the pineapple for 1-2 minutes per side. 6. Cube chicken & pineapple. Add to lettuce leaves with remaining ingredients. Drizzle any remaining sauce over if desired. Serve immediately. 35g 34.5g 2.5g 301Kcal
Broccoli Stir-Fry Serves: 2 80g Braised Tofu 1½ tbsp Sesame Oil ½ Red Pepper, diced 1 Courgette, diced 40g Mushrooms, diced 2 Garlic Cloves, minced 360g Broccoli, shredded For Sauce 1½ tbsp Soy Sauce* 2 tbsp Red Wine Vinegar 2 tbsp Ginger, grated *use gluten-free if required 1. Heat the sesame oil in a large wok over a medium-high heat. 2. Add the red peppers & courgette, cook for about 3 minutes. 3. Add the mushrooms, tofu & garlic. Cook for another 2 minutes, stirring well to make sure the garlic doesn't burn. 4. Add the broccoli to the wok, pour the soy-ginger sauce & stir to combine all the vegetables together. Continue stirring for about 4 minutes, or until the broccoli slaw starts to soften 24.2g 26.7g 16.1g 349Kcal
Kickstart Scottish Soup Serves: 4 270g skinless Chicken Thighs, boned 350g Leeks, sliced 2 Celery Sticks, chopped 8 Prunes, chopped 350g Cauliflower, chopped 1 tbsp Olive Oil 1.2 ltr Chicken Stock 1 tsp Mixed Dried Herbs Salt & Pepper to own taste 1. In a large non-stick saucepan, heat oil over a medium heat. Add chicken & saute for 5 mins until browned all over. Remove & drain on kitchen paper. 2. Add leeks to pan. Fry for 5 mins until softened. 3. Add stock, herbs, seasoning & chicken to pan. Bring to boil. Reduce heat to low & simmer for 30 mins. 4. Add the leeks, prunes & cauliflower to the pan. Cover & simmer for additional 10 mins. 13.7g 28.5g 14.5g 299Kcal
Kickstart Coronation Chicken Serves: 4 4 skinless cooked Chicken Breasts 75g Sultanas 50g toasted Cashews 6 tbsp reduced-fat Mayonnaise 1 tsp Curry Powder 1 tbsp Mango Chutney 1 tsp Lemon Juice Salt & Pepper to own taste 1. Cut chicken breasts into chunks. Add to bowl along with sultanas & cashews. 2. In a bowl mix together mayonnaise, curry powder, chutney & lemon juice. Season with salt & pepper. Mix dressing into chicken mixture. 3. Serve with lettuce leaves. 32.7g 21.2g 10.7g 313Kcal
Kickstart Asparagus Salad Serves: 2 6 Cherry Tomatoes, halved 2 handfuls Mixed Leaves ¼ Cucumber, cut into batons 8 Asparagus Spears, trimmed 2 large Eggs Dressing 1 tbsp Olive Oil 1 tbsp Balsamic Vinegar 1. Pour the olive oil & vinegar into a small bowl, mix well. Divide the mixed leaves & cucumber between 2 small bowls & sprinkle over dressing. 2. Blanch the asparagus in a pan of simmering water for 2 mins, then remove & set aside. 3. Crack the eggs into the pan & simmer gently for 3 mins until the whites are cooked and the yolks are just beginning to set, but still runny. Remove with a slotted spoon & drain on kitchen paper. 4. Top each plate with asparagus, a poached egg, cherry tomatoes to serve alongside bowl of salad. 13g 13g 13g 228Kcal
Kickstart Lettuce Wraps Serves: 2 85g frozen Peas, cooked, refresh in cold water 85g tin Tuna, drained 1½ tbsp low fat Natural Yogurt ½ Red Pepper, chopped 1 Avocado, in small chunks 1 Lime, zest & juice 50g cooked & cooled Rice 1 Celery Stick, chopped 28g Coriander, chopped leaves of a crisp Lettuce 1. Combine all the ingredients except the lettuce in a bowl, season to own taste, then chill until ready to eat. 2. Spoon the tuna mix on top of the lettuce leaves & wrap up. 20g 22g 12g 227Kcal
Kickstart Spicy Scramble Serves: 4 1 tbsp Butter 1 small Red Onion, chopped 1 Red Chilli, deseeded & finely chopped 25g Peas 2 Garlic Cloves, crushed ¼ tsp Ground Cumin ¼ tsp Garam Masala good pinch of Turmeric 4 Cherry Tomatoes, chopped 7 large Eggs, beaten small pack Coriander, roughly chopped 1. Heat a large frying pan over a low-medium heat & add the butter. Gently fry the onion, chilli, garlic for 5 mins. Add the spices & cook for couple of mins more, stirring around the pan until aromatic. 2. Add the tomatoes, cook for 1 min, then pour in the eggs, add peas & lower the heat. 3. Stir slowly to scramble the eggs as they cook, & remove from the heat while they are still a little runny. 4. Continue stirring off the heat for 1 min more until the eggs are just set. 5. Stir through the coriander & serve. 12g 4g 13g 186Kcal
Egg & Bacon Salad Serves: 2 4 large Eggs, hard boiled & chopped 4Bacon Rashers, cooked & chopped 300g Salad Leaves 1 Red Onion, sliced 2 Tomatoes, chopped Dressing 2 tbsp Olive Oil 3 tbsp Lemon Juice 2 Garlic Cloves, crushed Dre 1. Whisk together dressing. 2. Assemble ingredients in 2 bowls & pour over dressing. 3. Also suitable for packed lunch. 26.5g 16.5g 32.5g 470Kcal
Very Easy Pasta Salad Serves: 1 85g driedpasta 3 tbsp Frozen Peas 1 smallpepper, finely chopped 2 Spring Onions, chopped 3 Cherry Tomatoes, halved 30g Cooked Ham, chopped Dressing 1 tbsp Natural Yogurt 1 tbsp Mayonnaise 1 tbsp Balsamic Vinegar 1 tbsp Basil, finely chopped 1. Cook pasta according to packet instructions, adding frozen peas for final minute. Drain & rinse in cold water. 2. Mix the dressing ingredients together. Then mix all the ingredients together. Suitable for packed lunches. 26g 70g 7g 447Kcal
Smoked Salmon Rolls Serves: 4 350g sliced Smoked Salmon ¼Fennel Bulb, finely chopped 2 tbsp Creme Faiche 1 tbsp Lemon Juice 8-16 Sage Leaves Salad Dressing 5 tbsp Walnut Oil 2 tbsp Lemon Juice 1. Cut the smoked salmon into 8 long strips. 2. In a bowl beat together the chopped fennel, creme fraiche & lemon juice. 3. Lay sage leaves on salmon strip, add a spoon of creamy mix & roll up. 4. Serve 2 per person with mixed green salad sprinkled with dressing. Suitable for packed lunches. 21g 2g 27g 335Kcal
Ham & Cheese Bake Serves: 4 12 thin Ham Slices 4 sticks of Celery 1 bunch Spring Onions, shredded 175g low-fat Garlic Soft Cheese 6 tbsp 0% Greek Yogurt 4 tbspparmesan, grated 1. Cut celery sticks into thirds. Place each stick on one slice of ham & roll up. 2. Place the ham rolls in an ovenproof dish. Top with spring onion. 3. In a bowl mix together the cream cheese & yogurt. Spoon over the ham rolls. 4. Preheat the grill. 5. Sprinkle the grated parmesan over the dish before grilling for 7-8 mins until the cheese has formed a crust. Serve immediately with green salad. 24.7g 7.7g 7.7g 200Kcal
Chicken with Lime & Coconut Serves: 2 2x150g skinless Chicken Breasts, bite-size chunks 1 Lime, juice & zest 150ml reduced-fat Coconut Milk ½ tbsp Olive Oil 1 Green Chilli, chopped 1 tbsp Thai Fish Sauce 4 tbsp Coriander, chopped 4 Spring Onions, shredded 1. Marinate the chicken pieces in a bowl with lime juice & zest for an hour. 2. Heat the wok on high, add oil, next add the chicken & stir-fry for 3-4 minutes. Next add the chilli & fry for a further minute. 3. Then add the coconut milk, fish sauce, half the corinader & spirng onions. 4. Cook for 2 minutes & serve with remaining corinader & onions as garnish. 40g 4g 12.5g 289Kcal
Cheese Crust Fish Serves: 2 2 x 150g White Fish Steaks 2 tbsp Pesto 2 tbsp Breadcrumbs 60g Pecorino Cheese, grated 1. Preheat the oven to 230c (210 fan), 450f, gas mark 8. 2. Brush pesto over one side of the fish steaks. 3. Mix half the cheese with the breadcrumbs & pack onto the pesto. Then scatter over the remaining cheese. Place on baking tray & cook for 10 minutes. Serve with green salad 37.5g 11g 16g 338Kcal
Sticky Chicken Serves: 1 150g skinless Chicken Breast, chopped 1 tbsp Soy Sauce 1 tbsp Sake 1 tsp Ginger, grated 1. Mix together soy sauce, sake, ginger & 3 tbsp water. 2. In a saucepan heat the sauce gently. Add the chopped chicken & poach for about 15-20 mins. 3. Remove chicken & set aside. Bring sauce to boil & reduce sauce. Stir occasionally until glossy. Add chicken back into the sauce & coat before serving. 40g 5g 1g 189Kcal
Super-Quick Tuna Serves: 1 200g Tuna Loin 1 tsp Olive Oil 2 tspsesame Seeds 1. Heat a non-stick griddle pan until very hot. 2. Rub tuna with oil & roll in sesame seeds. 3. Cook for 30-60 seconds each side, depending on how rare you like your tuna. 51g 1g 10g 298Kcal
Avocado 'Chicken' Wraps Serves: 2 150gQuorn Chicken-Style Pieces, sliced ½Lime, juice only ½ tsp Mild Chilli Powder 1 Garlic Clove, chopped 1 tsp Olive Oil 2 Wraps* 1 Avocado, flesh sliced 1 Pepper, sliced 2-3 Iceberg Lettuce Leaves *use gluten-free if required 1. Mix the vegetarian chicken-style pieces with the lime juice, chilli powder & garlic. 2. Heat the oil in a non-stick frying pan then fry the chicken-style pieces for a couple of minutes, while you warm the wraps following the packet instructions. 3. Pile the salad ingredients onto the wraps with the chicken-style pieces. Roll up, cut in half & tie. 15.5g 36g 16g 350Kcal