Spicy Fish Stew: Ingredients

Spicy fish stew
Perfect with some crusty bread, this simple healthy stew will soon become a favourite make it with chicken if you prefer
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Cook 15 mins Prep 5 mins Freezable Nutrition per serving 143 kcalories, protein 2.0g, carbohydrate 5.0g, fat 4.0g, saturated fat 1.0g, fibre 1.0g, salt 0.28g
Ingredients
Serves 4 1 tbsp olive oil 2 garlic cloves, crushed 1 tsp ground cumin tsp paprika 8 oz can chopped tomatoes 1 red pepper, deseeded, cut into chunks 16 oz white fish fillets, cut into chunks handful coriander, roughly chopped 1 lemon, cut into wedges
Method
1. Heat oil in a saucepan. Tip in the garlic, cumin and paprika and cook for 1 min. Add 100ml water and the tomatoes. Bring to the boil, then turn down the heat. Add the pepper, simmer for 5 mins. Add the fish, simmer for 5 mins. Serve with coriander and a wedge of lemon.
Strawberry, melon & ginger sundaes

Let your taste buds tingle with this fruity low-fat pud
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Cook 25 mins Prep 0 mins Nutrition per serving 168 kcalories, protein 8.9g, carbohydrate 30.0g, fat 2.2g, saturated fat 0.6g, fibre 1.5g, salt 0.4g
Ingredients
Serves 4 half a medium cantaloupe melon (about 350g/12oz), skinned and cut into chunks 9 oz strawberries, hulled and sliced 4 ginger biscuits, roughly crushed (try Fox's Crinkle Crunch) 2 pieces of stem ginger in syrup (about 25g/1oz), chopped, plus 2 tsp of syrup from the jar 2 x 150g / 5oz pots Greek yogurt 4 tsp light muscovado sugar
Method
1. Gently mix the melon and strawberries together in a large bowl with a spoon or your hands, then pile half into four glass tumblers. Sprinkle with half the biscuit crumbs. 2. Stir the chopped ginger and syrup into the yogurt and spoon into the tumblers. Pile the rest of the fruit on top, then scatter with the remaining crumbs. 3. Sprinkle a teaspoon of muscovado sugar on top of each dessert and chill until ready to serve (up to 2 hours ahead) the sugar will gradually melt to give a yummy toffee flavour. 4. Take out of the fridge about 15 minutes before serving, so they are not too chilled.
Tomato baked eggs

Eggs over tomato for a change
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Ingredients
Serves 4 2lb ripe vine tomatoes 3 garlic cloves 3 tbsp olive oil 4 large free range eggs 2 tbsp chopped parsley and/or chives
Method
1. Preheat the oven to fan 180C/ conventional 200C/gas 6. Cut the tomatoes into quarters or thick wedges, depending on their size, then spread them over a fairly shallow 1.5 litre ovenproof dish. Peel the garlic, slice thinly and sprinkle over the tomatoes. Drizzle with the olive oil, season well with salt and pepper and stir everything together until the tomatoes are glistening. 2. Slide the dish into the oven and bake for 40 minutes until the tomatoes have softened and are tinged with brown. 3. Make four gaps among the tomatoes, break an egg into each gap and cover the dish with a sheet of foil. Return it to the oven for 5-10 minutes until the eggs are set to your liking. Scatter over the herbs and serve piping hot with thick slices of toast or warm ciabatta and a green salad on the side.
Breakfast smoothie
Make the most of the berry season with a glass of fruity goodness
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Ingredients
Serves 1 1 small ripe banana 5 oz about blackberries, blueberries, raspberries or strawberries (or use a mix), plus extra to serve apple juice or mineral water, optional runny honey, to serve
Method
1. Slice the banana into your blender or food processor and add the berries of your choice. Whizz until smooth. With the blades whirring, pour in juice or water to make the consistency you like. Toss a few extra fruits on top, drizzle with honey and serve.
Thai chicken bites

These delicately spiced bites will disappear in seconds, perfect for a posh party
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Ingredients
Makes 20 4 skinless, boneless chicken thighs 2 tbsp vegetable oil 1 shallot, finely chopped pinch dried chilli flakes 2 tbsp fish sauce juice 1 lime handful each coriander, mint and parsley leaves, chopped, plus extra to serve 4 heads red or green chicory 1 red chilli, sliced, to serve
Method
1. Chop the chicken thighs into small pieces with a knife until they resemble coarse mince. Heat a wok over a high heat. When smoking hot, add the oil, chicken and shallot. Stir constantly and cook for about 5 mins until the chicken is cooked but not browned. Then stir in 1 tsp water, the dried chilli and fish sauce. Cook for 2 mins more. Remove from the heat, squeeze over the lime juice and leave to cool. Can be made up to 1 day ahead. 2. To serve, mix the herbs into the chicken mixture. Separate the chicory into individual leaves (you'll need about 20) and arrange on serving plates. Place 1-2 tbsp of the chicken mixture into each leaf and scatter over some extra chopped herbs and sliced fresh chillies.
Fiery prawn skewers
Add a touch of spice to your weekday meals with this low-fat and fiery recipe
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Ingredients
Serves 4 9 oz raw king prawns 9 oz punnet cherry tomatoes 10 oz bottle Levi Roots Fiery Guava Dipping Sauce or 190g/7oz bottle sweet chilli sauce juice 1 large lime 1 thyme sprig, leaves picked
Method
1. Alternate prawns and tomatoes onto 8 skewers until all are filled. Lay the skewers in a shallow tray or baking dish. Mix the Fiery Guava or sweet chilli dipping sauce with the lime juice and thyme leaves, then pour over the skewers. Leave in the fridge to marinate for 30 mins. 2. Place the prawns onto a baking tray and pop under a hot grill or over the barbecue for about 10 mins, turning and basting occasionally. Once cooked, serve with an extra pot of Fiery Guava sauce for dipping.
Pea & mint soup

A superhealthy starter or snack that's great hot or cold
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Cook 20 mins Prep 10 mins Vegetarian Freezable Nutrition per serving 108 kcalories, protein 8.0g, carbohydrate 17.0g, fat 1.0g, saturated fat 1.0g, fibre 4.0g, salt 0.84g
Ingredients
Serves 4 1 bunch spring onions, trimmed and roughly chopped 1 medium potato, peeled and diced 1 garlic clove, crushed 1 pint vegetable or chicken stock young peas in the pod (to give about 250g/9oz shelled peas) 4 tbsp chopped fresh mint large pinch caster sugar 1 tbsp fresh lemon or lime juice 5 fl oz buttermilk or soured cream
Method
1. Put the spring onions into a large pan with the potato, garlic and stock. Bring to the boil, turn down the heat and simmer for 15 minutes or until the potato is very soft. For the garnish, blanch 3 tbsp of the shelled peas in boiling water for 2-3 minutes, drain, put in a bowl of cold water and set aside. Add the remaining peas to the soup base and simmer for 5 minutes no longer, or you will lose the lovely fresh flavour of the peas. 2. Stir in the mint, sugar and lemon or lime juice, cool slightly then pour into a food processor or liquidiser and whizz until as smooth as you like. Stir in half the buttermilk or soured cream, taste and season with salt and pepper. 3. To serve the soup cold, cool quickly, then chill you may need to add more stock to the soup before serving as it will thicken as it cools. To serve hot, return the soup to the rinsed-
out pan and reheat without boiling (to prevent the buttermilk or soured cream from curdling). 4. Serve the soup in bowls, garnished with the remaining buttermilk and the drained peas.
Moroccan chickpea soup

Try something different for vegetarians with Moroccan chickpea soup
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Ingredients
Serves 4 1 tbsp olive oil 1 medium onion, chopped 2 celery sticks, chopped 2 tsp ground cumin 1 pint hot vegetable stock 14 oz can chopped plum tomatoes with garlic 14 oz can chickpeas, rinsed and drained 4 oz frozen broad beans zest and juice lemon large handful coriander or parsley and flatbread, to serve
Method
1. Heat the oil in a large saucepan, then fry the onion and celery gently for 10 mins until softened, stirring frequently. Tip in the cumin and fry for another min. 2. Turn up the heat, then add the stock, tomatoes and chickpeas, plus a good grind of black pepper. Simmer for 8 mins. Throw in broad beans and lemon juice, cook for a further 2 mins. Season to taste, then top with a sprinkling of lemon zest and chopped herbs. Serve with flatbread.
Marinated smoked salmon with poppy seeds

Drizzling smoked salmon with this orange-fresh dressing helps to cut through its natural richness
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Ingredients
Serves 6 1 tbsp poppy seed, lightly toasted 2 oranges, zest of both, juice of 1 2 tsp red wine vinegar 2 tsp olive oil tsp sesame oil 10 oz smoked salmon
3 oz radishes, trimmed and finely sliced 3 spring onions, finely sliced toasted rye or soda bread, to serve
Method
1. Whisk together the poppy seeds, orange zest and juice, vinegar and oils with some black pepper and a pinch of salt be sparing with the salt, as smoked salmon is naturally quite salty. 2. Carefully separate the slices of salmon, then put into a mixing bowl with most of the radishes and spring onions. Drizzle over the dressing and gently toss together lightly using your hands is best. Let the salmon marinate for just 5-10 mins while you toast the bread any longer and the vinegar will begin to 'cook' the fish. 3. Spread the salmon over a large plate or platter, pour over any dressing left in the bowl, then scatter over the reserved radishes and spring onions. Bring to the table with toasted bread and a few forks, and let everyone help themselves.
Ricotta & basil pizza bread

Thought you couldn't enjoy pizza without feeling guilty? Try this low-fat, high-fibre version
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Ingredients
Serves 6 1 onion, finely chopped 2 yellow peppers, roughly chopped 1 tsp olive oil 2 x 400g/14oz cans chopped tomatoes 2 lb bag mixed grain or granary bread mix plain flour, for dusting 10 cherry tomatoes, halved or whole 9 oz tub ricotta a few basil leaves, to serve
Method
1. Heat oven to 220C/fan 200C/gas 6. Soften the onion and peppers in the oil in a large pan for a few mins. Pour in the tomatoes, season, then simmer for 10 mins. 2. Meanwhile, make up the bread mix according to pack instructions, then bring the dough together and knead a couple of times. Flour a large baking sheet and roll out the dough into a rectangle roughly 25 x 35cm. Bake for 5 mins on a shelf at the top of the oven until firm. 3. Remove from the oven, spread with the sauce, add the cherry tomatoes, then dollop over spoonfuls of the ricotta. Bake for 10 mins more until the base is golden and crisp. Scatter with basil and serve straight away with a green salad.
Red spiced fish with green salad

Spice up plain white fish fillets with Thai flavours in this healthy recipe
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Ingredients
Serves 4 4 fillets white fish, such as hake 4 tsp Thai red curry paste 1 avocado, sliced 1 cucumber, sliced into fingers 1 romaine or 2 Little Gem lettuces, leaves separated small bunch coriander, roughly chopped zest and juice 1 lime, plus extra to serve 1 tsp clear honey 9 oz brown rice, cooked, to serve
Method
1. Heat oven to 200C/fan 180C/gas 6. Brush each fish fillet with 1 tsp of curry paste, then roast on a baking sheet for 8-10 mins until the fish flakes easily. 2. Meanwhile, mix together the rest of the ingredients, apart from the rice, in a large bowl with some seasoning. Serve with the spiced fish and brown rice, plus extra lime wedges for squeezing over.
Spice-rubbed chicken with pomegranate salad

This low-fat, fragrant, fresh dish is exactly how we like our Indian food - it's not all curries you know! Favourite Print
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Cook 40 mins Prep 20 mins Nutrition per serving
294 kcalories, protein 30.0g, carbohydrate 29.0g, fat 7.0g, saturated fat 2.0g, fibre 5.0g, salt 0.33g
Ingredients
Serves 4 4 skinless chicken leg joints, cut into drumsticks and thighs 2 tsp turmeric 2 tsp sweet paprika tsp chilli flakes 2 tsp coarsely ground black pepper 1 tbsp olive oil 3 tbsp white wine vinegar
For the salad

seeds from 1 pomegranate 3 oranges, segmented juice lime, plus extra wedges to serve 1 tbsp pomegranate molasses small handful mint leaves, torn
Method
1. Score the chicken with a sharp knife, about 2-3 cuts in each piece. Mix the spices with a little salt, the olive oil and vinegar in a small bowl. Using gloves (turmeric stains your fingers), rub this spice mixture over the chicken pieces and transfer to a roasting tin. Leave to marinate for at least 20 mins, or overnight in the fridge if you're preparing ahead. 2. Heat oven to 200C/180C fan/gas 6. Cover the chicken with foil and bake for 30 mins. Remove the foil and continue cooking in the oven for another 10 mins until tender. Baste with tin juices and rest for 5 mins before serving. 3. Meanwhile, make the salad. Mix the pomegranate seeds with the orange segments, mix the lime juice with the pomegranate molasses, then drizzle over. Scatter with torn mint leaves and serve alongside the chicken.
Superhealthy salmon salad

Superhealthy by name, superhealthy by nature: this salad is high in omega-3, iron and calcium and counts as 2 of your 5-a-day
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Ingredients
Serves 2 4 oz couscous 1 tbsp olive oil 2 salmon fillets 8 oz sprouting broccoli, roughly shredded, larger stalks removed juice 1 lemon seeds from half a pomegranate small handful pumpkin seeds 2 handfuls watercress olive oil and extra lemon wedges, to serve
Method
1. Heat water in a tier steamer. Season the couscous, then toss with 1 tsp oil. Pour boiling water over the couscous so it covers it by 1cm, then set aside. When the water in the steamer comes to the boil, tip the broccoli into the water, then lay the salmon in the tier above. Cook for 3 mins until the salmon is cooked and the broccoli tender. Drain the broccoli and run it under cold water to cool. 2. Mix together the remaining oil and lemon juice. Toss the broccoli, pomegranate seeds and pumpkin seeds through the couscous with the lemon dressing. At the last moment, roughly chop the watercress and toss through the couscous. Serve with the salmon, lemon wedges for squeezing over and extra olive oil for drizzling, if you like.
Lime & pepper chicken wraps

These tasty wraps are great for a relaxed meal, and they're really easy to make
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Ingredients
Serves 4 4 skinless chicken breasts, each cut into 6 strips zest and juice 2 limes 2 tsp black peppercorns, coarsely crushed 1 tbsp sunflower oil 8 tortilla wraps 8 oz tub guacamole (or make your own) 1 Little Gem lettuce, shredded 5 fl oz low-fat natural yogurt tub
Method
1. Toss the chicken with the lime zest and juice, pepper, oil and a little salt. Cook on a griddle pan or barbecue for 6-8 mins, turning until evenly cooked and nicely browned. 2. Heat the tortillas in the microwave, following pack instructions. Spread a little guacamole over each tortilla, top with some lettuce and chicken, then drizzle over the yogurt. Roll up and enjoy.
Lamb meatball & pea pilaf

Meatballs aren't just for pasta dishes. Experiment with this tasty pilaf - a winner for any meatball fan Favourite Print
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Ingredients
Serves 4 14 oz pack lean minced lamb 3 garlic cloves, crushed 2 tsp cumin 10 oz basmati rice enough lamb or vegetable stock to cover the rice, from a cube is fine 10 oz frozen peas zest 2 lemon, juice of 1
For the cucumber-yogurt

cucumber, finely chopped or grated 5 oz pot mild natural yogurt small bunch mint, leaves torn
Method
1. Mix the lamb with half the garlic and 1 tsp of the cumin, then season and shape into about
16 balls - it's easier if you wet your hands. Heat a large frying pan (with a lid for later), then fry the meatballs for about 8 mins until golden and cooked through. Remove from the pan,
set aside, then tip in the rice, final tsp of cumin and remaining garlic. Fry for 30 secs, stirring, then pour in enough stock to cover. Cover and simmer for 10 mins or until almost all of the liquid is absorbed. 2. Stir in the peas, return the meatballs to the pan, then warm through for a few mins until the peas are tender. Meanwhile mix the cucumber, yogurt and half the mint together, then season. To finish the pilaf, stir in the lemon zest and juice with some seasoning and the remaining mint. Serve with a good dollop of the cooling cucumber yogurt.
Healthy egg & chips

One that dads will love! This any-time meal is perfect with a helping of baked beans
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Cook 30 mins Prep 0 mins Vegetarian Nutrition per serving 218 kcalories, protein 11.0g, carbohydrate 22.0g, fat 10.0g, saturated fat 2.0g, fibre 2.0g, salt 0.24g
Ingredients
Serves 4 2 lb potatoes, diced 2 shallots, sliced 1 tbsp olive oil 2 tsp dried crushed oregano or 1 tsp fresh leaves 8 oz small mushrooms 4 eggs
Method
1. Heat oven to 200C/fan 180C/gas 6. Tip the potatoes and shallots into a large, non-stick roasting tin, drizzle with the oil, sprinkle over the oregano, then mix everything together well. Bake for 15 mins, add the mushrooms, then cook for a further 10 mins until the potatoes are browned and tender. 2. Make four gaps in the vegetables and crack an egg into each space. Return to the oven for 3-4 mins or until the eggs are cooked to your liking.
One-pan prawn & tomato curry

This spicy, low-fat curry is sure to become a favourite. Swap the prawns for chunks of white fish or chicken to vary it
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Ingredients
Serves 4 2 tbsp sunflower oil 1 large onion, chopped large piece ginger, crushed 4 garlic cloves, crushed red chilli, finely chopped 1 tsp golden caster sugar 1 tsp black mustard seeds 1 tsp ground cumin 1 tsp ground coriander
1 tsp turmeric 1 tbsp garam masala 2 tsp malt vinegar 14 oz can chopped tomatoes 14 oz raw king prawns small bunch coriander, chopped basmati rice, yogurt, mango chutney and a Carrot & cumin salad, to serve
Method
1. Heat the oil in a deep-sided frying pan and cook the onion for 8-10 mins until it starts to turn golden. Add the ginger, garlic and chilli and cook for 1-2 mins. Stir in the sugar and spices for 1 min, then splash in the vinegar and tomatoes. Season with salt and simmer for 5 mins, stirring, until the sauce thickens. 2. Stir in the prawns, reduce the heat and cook for 8-10 mins until cooked through - if the sauce gets really thick, add a splash of water. Remove from the heat, stir though most of the coriander. Serve straight from the dish scattered with the remaining coriander and the rice, yogurt, chutney and salad in separate bowls.
Super-veg pasta
Get two of your five-a-day with this deliciously versatile sauce
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Ingredients
Serves 6 2 red peppers, quartered and deseeded 2 tbsp olive oil 1 fennel bulb, roughly chopped 1 onion, roughly chopped 1 large carrot, roughly chopped 2 garlic cloves, crushed tsp crushed chillies 1 tsp fennel seeds 2 tbsp tomato pure 14 oz can chopped tomatoes 1 pint vegetable stock 1 tsp caster sugar small handful basil, leaves shredded 2 lb bag fresh egg pasta, cooked
Method
1. Heat the grill and pop the peppers, skin-side up, underneath for 10 mins or until beginning to char. Transfer to a bowl, cover and set aside. When cool enough to handle, peel off the skin and cut the flesh into strips. 2. Heat the oil in a large saucepan and cook the fennel, onion and carrot for 8-10 mins until softened. Stir in the garlic, crushed chillies, fennel seeds and tomato pure, cook for 2 mins, then add the canned tomatoes, stock and sugar. Simmer, uncovered, for 15 mins or until the vegetables are completely soft. 3. Take out a couple of spoonfuls of the sauce (this will later add texture), then blend the rest in the saucepan until almost smooth with a stick blender. Simmer for 5 mins to thicken, then stir in the reserved sauce, shredded basil and peppers. Serve with the pasta.
Smoked haddock & leek risotto

There's no tedious stirring with this one - just stick it in the oven until creamy and delicious
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Ingredients
Serves 4 small knob of butter 1 large leek, thinly sliced 10 oz risotto rice, such as arborio or carnaroli 1 pint fish or vegetable stock 9 fl oz full-fat milk 13 oz undyed smoked haddock, skinned and cut into large chunks 3 tbsp crme frache 4 oz baby spinach
Method
1. Heat oven to 200C/180C fan/gas 6. Heat the butter in a large ovenproof dish over a medium heat. Cook the leek for 4-5 mins, stirring regularly, until just tender. Add the rice and stir for a further 2 mins. 2. Add the stock and milk, bring to the boil and bubble for 5 mins before sitting the haddock on top. Cover with a lid or foil and bake in the oven for 18 mins until the rice is tender. 3. Fold in the crme frache and spinach, season with plenty of black pepper, then cover the pan again and leave to rest out of the oven for 3 mins before serving - the steam will soften the spinach.
Chicken with lemon & courgette couscous

Add a touch of zest to your midweek meal with this low-fat family supper
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Ingredients
Serves 4 8 oz couscous 14 fl oz chicken stock 2 tbsp olive oil 4 courgettes, grated 2 lemons, 1 halved, 1 cut into wedges 2 boneless, skinless chicken breasts
Method
1. Tip the couscous into a large bowl and pour over the stock. Cover and leave for 10 mins until fluffy and all the stock has been absorbed. Heat 1 tbsp oil and fry the courgettes until softened and crisping at the edges. Tip into the couscous, then stir in with plenty of seasoning and a good squeeze of lemon juice from one of the halves. 2. Halve the chicken breasts horizontally and put each piece on a sheet of cling film. Cover with another sheet and beat each piece out with a rolling pin to make it thinner. Season. Heat the remaining oil in a large pan and fry the chicken for about 2 mins on each side until cooked through. Squeeze over the juice from the other lemon half and serve with the couscous and lemon wedges on the side.
Turkey meatballs in tomato & fennel sauce
This quick, tasty and economical supper is a healthy way of getting the family fed
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Ingredients
Serves 4 14 oz turkey mince 1 oz fresh white breadcrumbs 2 garlic cloves, crushed 2 tbsp olive oil 1 onion, chopped 1 carrot, diced 1 tsp fennel seeds 14 oz can chopped tomatoes 1 tbsp tomato pure 14 oz spaghetti, cooked, to serve
Method
1. Put the mince in a mixing bowl with the breadcrumbs and half the garlic. Season and mix well to combine. Using your hands, shape the mixture into 12 balls, then chill for 10 mins. 2. Meanwhile, heat 1 tbsp oil in a pan. Add the onion, carrot and remaining garlic. Cook for 5-6 mins until softened. Add the fennel seeds and cook for a few secs. Tip in the tomatoes with half a can of water, then stir in the tomato pure. Season and simmer for 15 mins until thickened. Using an electric hand blender, whizz until roughly smooth.
3. Meanwhile, heat the remaining oil in a non-stick frying pan and fry the meatballs for 8-10 mins until cooked through. Transfer to the sauce and simmer until piping hot. Serve with spaghetti.
Ginger & lime chicken with sweet potato mash

This satisfying dish is packed full of zingy flavours, and it's low-fat too
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Ingredients
Serves 2 zest and juice 1 lime 1 tbsp maple syrup or clear honey thumb-size piece fresh root ginger, cut into matchsticks, plus 1 tsp grated root ginger 2 skinless, boneless chicken breasts 450g/1lb sweet potatoes, roughly chopped 1 tbsp olive oil
Method
1. Mix half the lime zest and all the juice with the maple syrup and grated ginger. Slash each chicken breast 3-4 times with a sharp knife, then coat well with the marinade. Set aside for 10 mins. Heat the grill and line the grill tray with foil.
2. Cook the sweet potatoes in salted boiling water for 10-12 mins until tender. Drain and mash well, adding the rest of the lime zest, plus some seasoning. Meanwhile, grill the chicken breasts for 10-15 mins, until cooked through and slightly caramelised. 3. Heat the oil in a small frying pan. When it's really hot, add the ginger matchsticks and fry for 1 min until the ginger is crisp. Lift out the matchsticks with a slotted spoon, then stir the mash into the gingerinfused oil. Divide the mash between 2 plates, top each with a chicken breast, scatter with the crisp ginger and serve with some sugar snap peas.
Mango chicken with spiced pilau

Spice up your midweek meal with this healthy and flavour-packed recipe
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Ingredients
Serves 4 4 skinless, boneless chicken breasts 4 tbsp chunky mango chutney 1 tbsp medium curry powder 4 tsp cumin seeds 4 tsp sunflower oil 2 small onions, thinly sliced 4 bay leaves 1 cinnamon stick 7 oz basmati rice
4 tbsp chopped coriander lime wedges, to serve (optional)
Method
1. Heat oven to 200C/180C fan/gas 6 and line a baking tray with foil. Cut a horizontal pocket in each chicken breast, taking care not to cut all the way through to the other side. Stuff with the mango chutney, then seal the pocket closed around the chutney with a cocktail stick. 2. Mix the curry powder and 2 tsp cumin seeds with 3 tsp oil, then brush all over the chicken. Place on the baking tray and roast for 25-30 mins until cooked through. 3. Meanwhile, heat remaining oil and fry the onions for 6-8 mins until golden. Add remaining cumin, bay and cinnamon then cook, stirring, for 1 min. Stir in the rice. Pour over 450ml boiling water, add a pinch of salt, bring to the boil, stir and cover. Reduce heat; simmer for 15 mins. 4. Remove bay and cinnamon, stir in coriander and serve with the chicken.
Inside-out chicken Kiev

A quick, easy low fat recipe with just 3 ingredients
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Ingredients
Serves 4 4 skinless, boneless chicken breasts
1 oz garlic butter, softened 1 oz crispy breadcrumbs
Method
1. Heat oven to 200C/fan 180C/gas 6. Place the chicken on a baking tray, rub with a little of the butter, season and cook under the grill for 15 mins, turning once until cooked through. 2. Mix together the remaining garlic butter and breadcrumbs. Remove the chicken from the grill and top each breast with a smear of the breadcrumbed butter. Return to the grill and cook 3-5 mins until the breadcrumbs are golden and the butter melted. Serve any buttery juices, alongside new potatoes and peas or broad beans.
Spicy vegetable chapati wraps

A delicious and healthy vegetarian low-fat alternative to a curry, which can be deceivingly high in fat
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Ingredients
Serves 4 10 oz sweet potatoes, peeled and roughly cubed 14 oz can peeled plum tomatoes 14 oz can chickpeas, drained tsp dried chilli flakes 2 tbsp mild curry paste
4 oz baby spinach leaves 2 tbsp chopped fresh coriander 4 plain chapatis (Indian flatbreads) 4 tbsp fat-free Greek yogurt
Method
1. Cook the sweet potatoes in a pan of boiling water for 10-12 minutes until tender. Meanwhile, put the tomatoes, chickpeas, chilli flakes and curry paste in another pan and simmer gently for about 5 minutes. 2. Preheat the grill. Drain the sweet potatoes and add to the tomato mixture. Stir in the spinach and cook for a minute until just starting to wilt. Stir in the coriander, season to taste and keep warm. 3. Sprinkle the chapatis with a little water and grill for 20-30 seconds each side. Spoon on the filling, top with yogurt and fold in half to serve.
Easy tomato pizzas

These colourful, flavour-packed pizzas are low-fat and delicious too Favourite Print
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Ingredients
Makes 8 small pizzas
For the dough

16 oz strong white bread flour, plus more to dust 1 tsp sachet fast-action yeast 2 tbsp extra-virgin olive oil, plus extra to serve 12 fl oz warm water
For the topping

about 5 tbsp roast tomato sauce, or stir together 100ml passata and a crushed garlic clove 8 tomatoes (green, orange, red, yellow - all different shapes and sizes) your choice of toppings: goat's cheese (with rind), grated Parmesan or Parmesan shavings, handful rocket, prosciutto
Method
1. For the dough, put the flour, yeast and 2 tsp salt into a large bowl and mix. Make a well. Mix the oil and water in a jug, then tip into the bowl. Use a wooden spoon to work the liquid into the flour - it will seem pretty wet. Set the bowl aside for 15 mins. Leaving the dough like this will save you from lengthy kneading later. 2. Turn the dough onto a well-floured surface, flour your hands, then knead it very gently for about 2 mins until it is fairly even, soft and bouncy. Return the dough to the bowl, cover with oiled cling film, then let it rise in a warm place (or in the fridge overnight) until doubled in size. 3. When ready to cook, heat oven to 240C/220C fan/gas 9 or as hot as it will go, then put a baking sheet in on a high shelf. Dust another sheet with flour. Split the dough into 8, then roll 3 balls thinly into rough circles. Lift onto the floured sheet. Smear over a thin layer of the sauce, scatter over a few slices of tomato, season, then add sliced goat's or grated Parmesan cheese if you want to. Slide the sheet on top of the heated sheet. Bake for 12 mins or until golden and crisp and the tomatoes are starting to caramelise around the edges. Top with any fresh toppings, then drizzle with more olive oil to serve.
Smoky chicken with warm corn & potato salad

This chicken dish is full of fresh summer flavours, perfect for a quick and healthy midweek meal
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Ingredients
Serves 4 2 lb bag new potatoes 2 large corn cobs red onion, thinly sliced juice 1 lime 2 tbsp olive oil 2 garlic cloves, crushed - 1 tsp sweet smoked paprika 4 skinless chicken breasts, each halved across the middle to make 2 thin escalopes small bunch coriander, leaves roughly chopped lime wedges, optional, to serve
Method
1. Bring to the boil a saucepan of water big enough to hold all the potatoes and corn. Cook the potatoes for 12 mins, adding the corn after 6 mins, until both are tender. Drain well. 2. Meanwhile, mix the sliced red onion with the lime juice and half the oil in a large salad bowl. Mix the remaining oil with the garlic, paprika and some seasoning in a shallow bowl, then toss in the chicken until thoroughly coated. 3. Heat a griddle pan, then griddle the chicken for 3 mins on each side until cooked through. Tip the potatoes into the bowl with the onions. Stand a corn cob on one end on a chopping board, then slice down the length, cutting off the kernels in strips. Mix into the potato salad with the coriander and seasoning, then serve alongside the smoky griddled chicken, with lime wedges, if using.
Chicken tikka skewers

This breezy dish is perfect for the grill or barbecue - and it's low-calorie too Favourite Print
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Ingredients
Serves 4 5 oz pot low-fat natural yogurt 2 tbsp hot curry paste 4 boneless, skinless chicken breasts, cubed 9 oz pack cherry tomatoes 4 wholemeal chapatis, warmed, to serve
For the cucumber-salad

cucumber, halved lengthways, deseeded and sliced 1 red onion, thinly sliced handful chopped coriander leaves juice 1 lemon 2 oz pack lamb's lettuces or pea shoots
Method
1. Put 8 wooden skewers in a bowl of water to soak. Mix the yogurt and curry paste together in a bowl, then add the chicken (if you have time, marinate for an hr or so). In a large bowl, toss together the cucumber, red onion, coriander and lemon juice. Chill until ready to serve.
2. Shake off any excess marinade, then thread the chicken pieces and cherry tomatoes onto the pre-soaked skewers. Cook under a medium grill for 15-20 mins, turning from time to time, until cooked through and nicely browned. 3. Stir the lettuce or pea shoots into the salad, then divide between 4 plates. Top each serving with 2 chicken tikka skewers and serve with the warm chapatis.
Chicken with harissa & tomatoes

Quick and easy midweek chicken supper recipe, with just a little hint of spice
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Ingredients
Serves 4 4 skinless chicken breasts 2 tsp harissa (Belazu's rose harissa is really full-flavoured) 1 tsp olive oil 1 tsp dried oregano 9 oz pack cherry tomatoes handful olives (we used kalamata)
Method
1. Heat oven to 200C/fan 180C/gas 6. Put the chicken into a medium roasting tray, then rub with the harissa, oil and oregano.
2. Cover with foil and roast for 5 mins, then remove the foil and add the cherry tomatoes and olives to the tray. Roast for 10 mins more until the tomato skins start to split and the chicken is cooked through. Serve with boiled new potatoes.
The ultimate makeover: Chicken korma

Try this healthier, more fragrant version of a popular Indian classic
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Ingredients
Serves 4 2 tbsp vegetable oil 2 medium onions, chopped 3 garlic cloves about 2cm piece fresh root ginger (to give you 2 tbsp finely chopped) 5 cardamom pods 1 cinnamon stick 21 oz boneless, skinless chicken breasts, cut into bite-size pieces 2 tsp ground coriander 1 tsp garam masala tsp ground mace tsp ground black pepper 5 fl oz natural yogurt, not fridge cold 3 fl oz full-fat milk
2 small green chillies, deseeded and shredded handful coriander leaves and stems, coursely chopped 1 tbsp flaked almonds, toasted 9 oz basmati rice, cooked with a generous pinch saffron
Method
1. Heat 1 tbsp of the oil in a deep saut pan or wok. Tip in the onions, then fry over a mediumhigh heat for about 12-15 mins, stirring occasionally, until a rich golden colour and the pan is sticky on the bottom. While they cook, chop the garlic and ginger. Make a slit down the length of each cardamom pod just deep enough to reveal the tiny seeds. Remove the onions from the heat. Transfer a third of them to a small blender along with the garlic, ginger and 2 tbsp water. Whizz together to make a paste that is as smooth as you can get it. Set aside. 2. Return the onions in the pan to the heat, add the remaining oil, cardamom pods and cinnamon stick, then stir-fry for a couple of mins. Stir in the chicken, ground coriander, 1 tsp of the garam masala, mace and black pepper, then stir-fry for another 2 mins. Reserve 3 tbsp of the yogurt, then slowly start to add the rest, 1 tbsp at a time, stirring between each spoonful. When all the yogurt has gone in, stir in the oniony paste and stir-fry for 2-3 mins. Stir in 150ml water, then the milk. Bring to a boil, then simmer, covered, for 20 mins, scattering in the chillies for the final 5 mins, by which time the chicken should be very tender. Remove the cardamom pods and cinnamon. The flavours mellow all the more if refrigerated overnight. When gently reheating, splash in a little water if needed to slacken the korma sauce. 3. Finish by stirring in the chopped coriander. Taste and add a little salt if you wish. Swirl in the reserved yogurt. Spoon the korma into bowls, scatter a few almonds over each portion with a sprinkling of the remaining garam masala. Serve the saffron rice on the side.
Spicy chicken kebabs

These fresh, spicy kebabs don't just taste great the whole family will enjoy making them
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Cook 15 mins Prep 30 mins Nutrition per serving
103 kcalories, protein 6.0g, carbohydrate 3.0g, fat 7.0g, saturated fat 1.0g, fibre 0.0g, salt 0.23g
Ingredients
Makes 20 3 garlic cloves, roughly chopped knob of fresh ginger, roughly chopped, plus extra to serve 1 orange, grated zest and juice 3 spring onions, roughly chopped 2 tbsp clear honey 1 tbsp light soy sauce 2 tbsp vegetable oil 4 small skinless boneless chicken breast fillets, cut into cubes 20 button mushrooms 20 cherry tomatoes 2 large red peppers, seeded and each cut into 10
Method
1. Grind the garlic, ginger, orange zest and spring onions to a paste in a food processor. Add the honey, orange juice, soy sauce and oil, then blend again. Pour the mixture over the cubed chicken and leave to marinate for at least 1 hr, but preferably overnight. Toss in the mushrooms for the last half an hour so they take on some of the flavour, too. 2. Thread the chicken, tomatoes, mushrooms and peppers onto 20 wooden skewers, then cook on a griddle pan for 7-8 mins each side or until the chicken is thoroughly cooked and golden brown. Turn the kebabs frequently and baste with the marinade from time to time until evenly cooked. Arrange on a platter, scatter with chopped spring onion and eat with your fingers.
Sticky lemon chicken

This tasty, low-fat recipe has a Mediterranean feel - just four ingredients too
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Ingredients
Serves 4 4 chicken breast fillets with skin, about 150g/5oz each 1 large lemon 2 tsp fresh thyme leaves or a generous sprinkling of dried 1 tbsp clear honey
Method
1. Preheat the grill to high and lightly oil a shallow heatproof dish. Put the chicken in the dish, skin side down, and season with salt and pepper. Grill for 5 minutes. While the chicken is grilling, cut four thin slices from the lemon. 2. Turn the chicken fillets over and put a slice of lemon on top of each one. Sprinkle over the thyme and a little more seasoning, then drizzle with the honey. Squeeze over the juice from the remaining lemon and spoon round 2 tbsp water. Return to the grill for 10 minutes more, until the chicken is golden and cooked all the way through. Serve the chicken and the sticky juices with rice or potatoes and a green veg broccoli or leeks are good.
The ultimate makeover: Lasagne

A lighter version of the family classic that retains its full flavour Favourite Print
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Ingredients
Serves 6
For the meat-sauce

1 tbsp olive oil 1 onion, chopped 2 medium carrots, diced 3 plump garlic cloves, finely chopped 9 oz lean rump steaks, trimmed of fat, thinly sliced, then very finely chopped 9 oz lean minced pork 3 fl oz red wine 2 tbsp tomato pure 14 oz can plum tomatoes tsp ground nutmeg, plus a pinch handful basil leaves, torn
For the layers

10 oz fresh spinach 1 egg 9 oz tub ricotta handful flat-leaf parsley, chopped 6 wide sheets (about 175g/6oz) no pre-cook lasagne 4 oz ball mozzarella, preferably buffalo, roughly chopped 2 oz Parmesan, coarsely grated 8 oz cherry tomatoes on the vine
basil leaves and green salad leaves, to serve
Method
1. Make the meat sauce: heat oil in a large saut pan, then tip in onion and fry for 5 mins until golden. Add carrots and garlic, then fry for 2 mins more. Stir in both meats, breaking up the pork with a wooden spoon. Cook over a high heat until the meat is no longer pink and the juices are released. Pour in wine, scrape the bottom of the pan as you stir, then cook for 1-2 mins until the liquid is reduced. Tip in tomato pure, tomatoes and 2 tbsp water, then stir to break up tomatoes. Add O tsp nutmeg and some pepper, cover, then simmer for 1 hr, stirring occasionally. Taste and add salt if you like. Mix in torn basil. Sauce can be chilled for up to 1 day. 2. While the sauce is simmering, prepare the other layers. Tip the spinach into a large bowl and pour over boiling water. After 30 secs, tip spinach into a colander and put under cold running water briefly to cool. Squeeze to remove excess water. Beat the egg in a bowl, then mix with ricotta, parsley, a pinch of nutmeg and pepper. Soak the lasagne sheets in a single layer in boiling water for 5 mins. (Although the packet says no pre-cook, I find soaking improves the texture.) Drain well. Heat oven to 200C/fan 180C/gas 6. 3. Start layering. Spread a few big spoonfuls of sauce to barely cover the base of an ovenproof dish (20 x 29 x 6cm deep). Cover with 2 sheets of lasagne, then spread over half the remaining sauce. Cover with 2 more lasagne sheets, then scatter spinach evenly over. Spread the ricotta mixture on top and cover with 2 more lasagne sheets. Spread with remaining sauce, then scatter over mozzarella and Parmesan to almost cover meat. Top with cherry tomatoes and some pepper, then cover loosely with foil. 4. Bake for 35 mins, then remove foil and bake 5-10 mins more. Leave for a few mins, then scatter with basil and serve with salad.
Tuna sweet potato jackets

If your standby supper is baked potatoes with tuna, switch to sweet potatoes and a fresh, spicy topping - budget-friendly and low-fat too Favourite Print
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Ingredients
Serves 4 4 small sweet potatoes (about 200g each) 6 oz can tuna in spring water, drained red onion, finely sliced 1 small red chilli, deseeded and chopped juice 1 lime 6 tbsp Greek yogurt handful coriander leaves
Method
1. Scrub the sweet potatoes and prick all over with a fork. Place on a microwaveable plate and cook on High for 18-20 mins, or until tender. Split in half and place each one, cut-side up, on a serving plate. 2. Flake the drained tuna with a fork and divide between the sweet potatoes. Top with the red onion and chilli, then squeeze over the lime juice. Top with a dollop of yogurt and scatter over the coriander, to serve.
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Broccoli, sprouts and baby corn combine well not just in taste but appearance as well. This recipe uses iron and fibre-rich whole wheat flour instead of maida to make the wraps. And when made with minimal oil, it is very weight-watcher friendly! Add your private note
Preparation Time: 10 Minutes Cooking Time: 20 Minutes Makes 4 wraps
Ingredients For The Wraps

3/4 cup whole wheat flour (gehun ka atta) salt to taste whole wheat flour (gehun ka atta) for rolling
For The Stuffing

1 tsp oil 1 tsp finely chopped garlic (lehsun) 1/4 cup onion cubes 1/4 cup sliced capsicum 1/2 cup broccoli or or cauliflower florets , blanched 1 cup bean sprouts (readily available in the market) 1/4 cup sliced and 2 tsp cornflour mixed with 1/4 cup of a pinch of sugar
salt and to taste
2 tsp chilli sauce
Other Ingredients
1 tsp oil for cooking
Method For the wraps
1.
Combine the flour and salt and knead into a smooth and pliable dough by adding enough warm water. Keep aside for 15 minutes.
2. 3. 4.
Knead again till smooth and divide into 4 equal portions. Roll out each portion into 175 mm. (7") diameter circle with the help of a little flour. Heat a non-stick tava (griddle) and cook each roti lightly on both sides. Keep aside.
For the stuffing

1. Heat the oil in a wok or a non-stick kadhai, add the garlic and saut over a high flame for a few seconds. 2. Add the onions, capsicum, broccoli, bean sprouts, baby corn and saut for 2 minutes, while stirring continuously. 3. 4. Add the cornflour paste, sugar, salt, pepper and chilli sauce and simmer till the sauce thickens. Divide the stuffing into 4 equal portions and keep aside.
How to proceed
1. Place a cooked roti on a flat, dry surface and place a portion of the stuffing at one edge and roll it up tightly. 2. Heat a non-stick tava (griddle) and cook it, using tsp of oil, till both sides are golden brown in colour. 3. 4. Repeat with the remaining ingredients to make 3 more wraps. Serve hot.

Spicy Fish Stew: Ingredients

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