Cod Goujons

How to Make Cod Goujons Recipe - preparation 15 minutes cooking time 8–10 minutes calories 400 kcals

Serves 2

Ingredients:
300g/11oz cod fillets, skinned
flour to dust
2 egg whites
50g/2oz/1 cup fresh white breadcrumbs
spray oil

For the tartare sauce:
150g/5oz/scant ⅔ cup virtually fat-free fromage frais
3 tbsp extra light mayonnaise
2 tbsp chopped capers
2 gherkins (cornichons), diced
2 spring onions (scallions), diced
a few fresh dill sprigs, chopped
a squeeze of lemon juice

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

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

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

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

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

6 Serve the hot goujons with the tartare sauce.

Cod Goujons

Crispy Spring Rolls

How to Make Crispy Spring Rolls Recipe - preparation 15 minutes cooking time 20 minutes calories 260 kcals

Serves 2

Ingredients:
spray oil
1 red (bell) pepper, seeded and thinly sliced
100g/3½oz carrots, cut into matchsticks
100g/3½oz spring greens, shredded
100g/3½oz bean sprouts
150g/5oz cooked peeled prawns (shrimp)
a few fresh coriander (cilantro) sprigs, chopped
2 tbsp dark soy sauce
6 x 15g/½oz sheets filo pastry
2 tbsp sweet chilli sauce to dip

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

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

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

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

5 Serve the spring rolls with the chilli sauce.

Pan Seared Cod

How to Make Pan Seared Cod Recipe - preparation 5 minutes cooking time 15 minutes calories 250 kcals

Serves 2

Ingredients:
spray oil
1 red onion, chopped
2 garlic cloves, crushed
1 tbsp balsamic vinegar
250g/9oz vine-ripened cherry tomatoes, halved
1 x 200g/7oz can butter (lima) beans, drained
2 x 150g/5oz cod fillets, skinned
2 tsp lemon juice
2 tbsp chopped fresh parsley
salt and ground black pepper

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

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

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

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

Fish Pie

How to Make Fish Pie Recipe - preparation 15 minutes cooking time 35 minutes calories 370 kcals

Serves 2

Ingredients:
300g/11oz floury potatoes, cubed
250ml/8fl oz/1 cup skimmed milk
200g/7oz mixed fish, e.g. smoked haddock, cod, salmon fillets, prawns (shrimp)
spray oil
½ onion, chopped
1 leek, thinly sliced
1 tbsp plain (all-purpose) flour
2 tbsp chopped fresh parsley
ground black pepper

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

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

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

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

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

Portuguese Cod

How to Make Portuguese Cod Recipe - preparation 10 minutes cooking time 25–30 minutes calories 300 kcals

Serves 2

Ingredients:
2 x 175g/6oz cod fillets, skinned and boned
200g/7oz potatoes, cubed
2 tomatoes, halved
1 small onion, thinly sliced
1 yellow (bell) pepper, seeded and cut into chunks
1 tbsp capers
6 black olives, pitted
juice of ½ lemon
150ml/¼ pint/scant ⅔ cup fish stock
4 tbsp dry white wine
2 tbsp chopped fresh parsley
salt and ground black pepper

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

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

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

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

Monkfish and Parma Ham Brochettes

How to Make Monkfish and Parma Ham Brochettes Recipe - preparation 10 minutes cooking time 10–12 minutes calories 270 kcals

Serves 2

Ingredients:
250g/9oz monkfish (anglerfish) fillet, skinned and boned
6 wafer-thin slices Parma ham, all visible fat removed
4 cherry tomatoes
1 small red onion, cut into wedges
50g/2oz tagliatelle
75g/3oz/⅓ cup virtually fat-free fromage frais
1 tsp reduced-fat mayonnaise
1 tsp green pesto sauce
salt and ground black pepper

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

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

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

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

Monkfish and Parma Ham Brochettes

Salmon and Broccoli Crisp

How to Make Salmon and Broccoli Crisp Recipe - preparation 10 minutes cooking time 25 minutes calories 340 kcals

Serves 2

Ingredients:
200g/7oz broccoli florets
1 medium egg
150ml/¼ pint/scant ⅔ cup low-fat natural yogurt
1 tsp Dijon mustard
grated zest of 1 lemon
200g/7oz cooked salmon, skinned and boned
25g/1oz/½ cup fresh white breadcrumbs
2 tbsp grated reduced-fat Cheddar cheese
ground black pepper

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

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

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

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

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

Warm Tuna Salad

How to Make Warm Tuna Salad Recipe - preparation 10 minutes cooking time 12 minutes calories 340 kcals

Serves 2

Ingredients:
spray oil
75g/3oz baby asparagus
1 red (bell) pepper, seeded and sliced
8 cherry tomatoes, halved
a few fresh basil sprigs, torn
2 x 100g/3½oz tuna steaks
½ small ripe avocado
juice of ½ lemon
2 tbsp virtually fat-free fromage frais
1 tsp reduced-fat mayonnaise
salt and ground black pepper
200g/7oz boiled new potatoes

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

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

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

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

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

Salmon with Lemon Oat Crust

How to Make Salmon with Lemon Oat Crust Recipe - preparation 10 minutes cooking time 20 minutes calories 350 kcals

Serves 2

Ingredients:
25g/1oz/⅓ cup porridge oats
1 tbsp chopped fresh thyme, dill or parsley
1 tsp mixed seeds, e.g. sunflower, linseed
grated zest and juice of 1 lemon
1 small egg, beaten
2 x 100g/3½oz salmon fillets, skinned and boned
spray oil
225g/8oz baby carrots, trimmed
125g/4oz thin green beans
225g/8oz baby new potatoes
salt and ground black pepper

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

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

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

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

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

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

Majorcan Paella

How to Make Majorcan Paella Recipe - preparation 15 minutes cooking time 45 minutes calories 355 kcals

Serves 2

Ingredients:
1 small red and 1 small yellow (bell) pepper
spray olive oil
1 onion, chopped
2 garlic cloves, crushed
125g/4oz/½ cup arborio rice
400ml/14fl oz/1¾ cups hot vegetable stock
a pinch of saffron
150g/5oz tomatoes, chopped
a pinch of chilli powder
250g/9oz mixed seafood, e.g. prawns (shrimp), mussels, squid
juice of 1 lemon
2 tbsp chopped fresh parsley
salt and ground black pepper

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

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

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

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

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

Thai Crabcakes

How to Make Thai Crabcakes Recipe - preparation 15 minutes plus chilling cooking time 6–8 minutes calories 280 kcals

Serves 2

Ingredients:
300g/11oz fresh crabmeat
1 hot red chilli, seeded
3 spring onions (scallions), diced
2 garlic cloves, crushed
fresh coriander (cilantro) sprigs
1 tsp Thai fish sauce
2 tbsp low-calorie mayonnaise
juice of ½ small lime
25g/1oz/½ cup fresh white breadcrumbs
spray oil
lime wedges and herby lite mayonnaise to serve

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

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

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

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

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

Thai Crabcakes

Thai Prawn Skewers

How to Make Thai Prawn Skewers Recipe - preparation 15 minutes cooking time 4–6 minutes calories 200 kcals

Serves 2

Ingredients:
1 hot red chilli, finely chopped
1 tsp grated fresh root ginger
2 garlic cloves, crushed
1 tbsp Thai fish sauce
1 tbsp light soy sauce
juice of 1 lime
300g/11oz peeled raw tiger prawns (shrimp)
¼ small cucumber
1 yellow (bell) pepper
3 spring onions (scallions)
50g/2oz bean sprouts
sweet chilli sauce to serve

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

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

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

Thai Prawn Curry

How to Make Thai Prawn Curry Recipe - preparation 10 minutes cooking time 17 minutes calories 350 kcals

Serves 4

Ingredients:
spray oil
1 tsp grated fresh root ginger
1 garlic clove, crushed
1 red chilli, finely chopped
2 kaffir lime leaves
100g/3½oz cherry tomatoes
100g/3½oz thin green beans
1 tbsp green Thai curry paste
100ml/3½fl oz/⅓ cup half-fat coconut milk
250g/9oz peeled raw tiger prawns (shrimp)
200g/7oz baby spinach leaves
75g/3oz/⅓ cup basmati rice
a few fresh coriander (cilantro) sprigs, chopped

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

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

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

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

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

Mussels with Pesto

How to Make Mussels with Pesto Recipe - preparation 15 minutes cooking time 15 minutes calories 340 kcals

Serves 2

Ingredients:
1kg/2¼lb mussels, scrubbed and beards removed
spray oil
1 onion, finely chopped
2 garlic cloves, crushed
1 x 400g/14oz can chopped tomatoes
100ml/3½fl oz/⅓ cup boiling water
50ml/2fl oz/¼ cup red wine
2 tbsp low-fat green pesto sauce
salt and ground black pepper
4 tbsp chopped fresh parsley
2 x 25g/1oz slices baguette

Method:
1 Discard any mussels that are open or cracked.

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

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

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

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

Scallop and Bacon Salad

How to Make Scallop and Bacon Salad Recipe - preparation 15 minutes cooking time 5–6 minutes calories 175 kcals

Serves 2

Ingredients:
3 thin lean back bacon rashers (slices), all visible fat removed
6 large scallops
100g/3½oz rocket (arugula)
3 spring onions (scallions), diced
4 cherry tomatoes, halved
3 tbsp chopped fresh parsley
2 tbsp oil-free vinaigrette dressing
grated zest and juice of 1 lemon
salt and ground black pepper
fresh chives to garnish

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

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

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

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

Prawn, Chilli and Rocket Linguine

How to Make Prawn, Chilli and Rocket Linguine Recipe - preparation 5 minutes cooking time 10–12 minutes calories 190 kcals

Serves 2

Ingredients:
100g/3½oz linguine
spray oil
2 garlic cloves
¼ tsp hot chilli flakes
juice of 1 lemon
75ml/3fl oz/5 tbsp white wine
200g/7oz peeled raw tiger prawns (shrimp)
25g/1oz rocket (arugula)
salt and ground black pepper

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

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

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

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

Tagliatelle Carbonara

How to Make Tagliatelle Carbonara Recipe - preparation 5 minutes cooking time 15 minutes calories 390 kcals

Serves 2

Ingredients:
100g/3½oz tagliatelle
50g/2oz lean back bacon rashers (slices), all visible fat removed
2 medium eggs, beaten
2 tbsp half-fat crème fraîche
2 tbsp freshly grated Parmesan
2 tbsp chopped fresh parsley
salt and ground black pepper
salad to serve

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

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

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

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

Tagliatelle Carbonara

Italian Stuffed Pork Fillet

How to Make Italian Stuffed Pork Fillet Recipe - preparation 15 minutes cooking time 30 minutes calories 225 kcals

Serves 2

Ingredients:
50g/2oz/⅓ cup reduced-fat soft cheese
1 garlic clove, crushed
4 ready-to-eat dried apricots, chopped
1 tbsp chopped fresh parsley
1 x 225g/8oz lean pork fillet (tenderloin)
2 thin slices lean Parma ham
salt and ground black pepper

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

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

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

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

5 Serve the pork cut into slices with green vegetables.

Low Cal Bolognese

How to Make Low Cal Bolognese Recipe - preparation 10 minutes cooking time 1 hour 15 minutes calories 450 kcals

Serves 2

Ingredients:
spray oil
1 onion, chopped
2 garlic cloves, crushed
1 large carrot, diced
1 celery stick, diced
225g/8oz/1 cup minced (ground) beef (max. 5% fat)
4 tbsp skimmed milk
300ml/½ pint/1¼ cups hot beef stock
1 x 200g/7oz can tomatoes
1 tbsp tomato paste
1 tsp chopped fresh thyme
100g/3½oz spaghetti
2 tsp freshly grated Parmesan
salt and ground black pepper

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

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

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

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

Gammon and Potato Stacks

How to Make Gammon and Potato Stacks Recipe - preparation 10 minutes cooking time 30 minutes calories 340 kcals

Serves 2

Ingredients:
225g/8oz potatoes, cut into chunks
150g/5oz baby spinach leaves
1 tbsp half-fat crème fraîche
4 spring onions (scallions), finely chopped
spray oil
2 x 125g/4oz lean gammon steaks, all visible fat removed
2 medium eggs
salt and ground black pepper

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

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

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

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

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

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

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

Spanish Pork and Beans

How to Make Spanish Pork and Beans Recipe - preparation 10 minutes cooking time 25 minutes calories 310 kcals

Serves 2

Ingredients:
300g/11oz pork fillet (tenderloin)
½ tsp crushed chilli flakes
2 tbsp Spanish sherry vinegar
200g/7oz mushrooms, sliced
1 x 200g/7oz can haricot or cannellini beans, drained
3 garlic cloves, crushed
juice of 1 large orange
salt and ground black pepper
paprika to dust
2 tbsp chopped fresh parsley

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

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

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

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

Hungarian Pork Goulash

How to Make Hungarian Pork Goulash Recipe - preparation 10 minutes cooking time 1½–1¾ hours calories 380 kcals

Serves 2

Ingredients:
250g/9oz lean pork leg or shoulder, all visible fat removed
1 tsp flour
spray oil
1 onion, thinly sliced
½ red and ½ green (bell) pepper, seeded and sliced
1 garlic clove, crushed
1 tbsp paprika
150ml/¼ pint/scant ⅔ cup hot chicken or vegetable stock
salt and ground black pepper
2 tbsp chopped fresh parsley
2 tbsp low-fat natural yogurt
200g/7oz/1¼ cups boiled rice

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

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

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

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

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

Goulash Soup

How to Make Goulash Soup Recipe - preparation 10 minutes cooking time 1 hour calories 350 kcals

Serves 2

Ingredients:
spray oil
1 small onion, chopped
1 carrot, chopped
1 yellow (bell) pepper, seeded and chopped
1 garlic clove, crushed
200g/7oz lean stewing steak, all visible fat removed, diced
1 tbsp paprika
½ tsp caraway seeds
450ml/¾ pint/1¾ cups hot beef stock
2 tomatoes, chopped
200g/7oz potatoes, cubed
salt and ground black pepper

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

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

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

4 Ladle the hot soup into warmed bowls and serve.

Goulash Soup

Steak Stroganoff

How to Make Steak Stroganoff Recipe - preparation 10 minutes cooking time 15 minutes calories 300 kcals

Serves 2

Ingredients:
spray oil
1 onion, thinly sliced
200g/7oz button mushrooms, thinly sliced
300g/11oz lean rump or sirloin steak, all visible fat removed
½ tsp crushed black peppercorns
½ tsp paprika
6 tbsp fat-free fromage frais
1 tsp wholegrain mustard
2 tbsp chopped fresh parsley

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

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

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

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

Skinny Chilli

How to Make Skinny Chilli Recipe - preparation 15 minutes cooking time 30 minutes calories 410 kcals

Serves 2

Ingredients:
spray oil
1 onion, chopped
1 red (bell) pepper, seeded and chopped
2 garlic cloves, crushed
2 tsp chilli powder
250g/9oz/generous 1 cup minced (ground) beef (max. 5% fat)
1 x 200g/7oz can tomatoes
100ml/3½fl oz/⅓ cup beef stock
1 x 200g/7oz can red kidney beans, drained and rinsed
2 tbsp chopped fresh parsley
salt and ground black pepper
2 tbsp each tomato salsa, low-fat natural yogurt and guacamole
tortilla chips (optional) to serve

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

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

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

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

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

Skinny Chilli

Steak and Fries

How to Make Steak and Fries Recipe -  preparation 10 minutes cooking time 20–30 minutes calories 350 kcals

Serves 2

Ingredients:
340g/12oz sweet potatoes
spray olive oil
leaves stripped from a few fresh rosemary sprigs
leaves stripped from a few fresh thyme sprigs
a pinch of sea salt crystals
2 x 175g/6oz lean sirloin steaks, all visible fat removed
ground black pepper
grilled mushrooms and cherry tomatoes to serve

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

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

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

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

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

Chicken Traybake

How to Make Chicken Traybake Recipe - preparation 5 minutes cooking time 45 minutes calories 250 kcals

Serves 2

Ingredients:
2 chicken drumsticks and 2 skinless chicken thighs
2 red onions, quartered
1 yellow and 1 red (bell) pepper, seeded and cut into chunks
1 small squash, seeded and quartered
1 lemon, cut into wedges
6 unpeeled garlic cloves
fresh thyme and rosemary sprigs
spray olive oil
juice of 1 lemon
salt and ground black pepper

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

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

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

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

Low Fat Chilli Beef

How to Make Low Fat Chilli Beef Recipe - preparation 10 minutes cooking time 5–10 minutes calories 300 kcals

Serves 2

Ingredients:
250g/9oz lean sirloin steak, all visible fat removed
2 red (bell) peppers
spray oil
1 hot red chilli, shredded
2 garlic cloves, crushed
1 tsp grated fresh root ginger
a pinch of five-spice powder
175g/6oz broccoli florets
175g/6oz mangetouts, trimmed
2 tbsp dark soy sauce
1 tsp hoisin sauce
225g/8oz cooked Chinese egg noodles (cooked weight)
ground black pepper

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

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

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

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

5 Divide between two serving plates and serve immediately.

Low Fat Chilli Beef

American Roast Beef Hash

How to Make American Roast Beef Hash Recipe - preparation 10 minutes cooking time 20 minutes calories 325 kcals

Serves 2

Ingredients:
spray oil
1 red onion, finely chopped
1 garlic clove, crushed
200g/7oz boiled potatoes, diced
250g/9oz lean roast beef, all visible fat removed, diced
2 medium eggs
2 tbsp chopped fresh parsley
salt and ground black pepper

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

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

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

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

Skinny Caesar Salad

How to Make Skinny Caesar Salad Recipe - preparation 15 minutes cooking time 6–8 minutes calories 310 kcals

Serves 2

Ingredients:
spray oil
200g/7oz chicken breast fillets
1 head cos (romaine) lettuce
2 tbsp salad croûtons
2 tbsp freshly grated Parmesan
For the Caesar dressing
2 tbsp oil-free vinaigrette
grated zest and juice of 1 lemon
1 large garlic clove, crushed
a few drops of Worcestershire sauce
1 small egg yolk
salt and ground black pepper

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

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

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

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

Red Thai Chicken Curry

How to Make Red Thai Chicken Curry Recipe - preparation 10 minutes cooking time 30 minutes calories 370 kcals

Serves 2

Ingredients:
spray oil
1 onion, chopped
2 garlic cloves, crushed
1 lemongrass stalk, finely sliced
1 tbsp red Thai curry paste
150g/5oz baby corn
250g/9oz chicken breast fillets, cut into large chunks
200ml/7fl oz/¾ cup reduced-fat coconut milk
2 tsp Thai fish sauce
175g/6oz mngetouts, trimmed
50g/2oz/¼ cup basmati rice
fresh coriander (cilantro) and lime wedgesto serve

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

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

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

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

Red Thai Chicken Curry

Poached Chicken and Nectarine Salad

How to Make Poached Chicken and Nectarine Salad Recipe - preparation 15 minutes cooking time 15–20 minutes calories 200 kcals

Serves 2

Ingredients:
2 x 125g/4oz boneless, skinless chicken breasts
1 carrot, cut into matchstick strips
4 spring onions (scallions), chopped
2 nectarines, stoned and sliced
4 cherry tomatoes, quartered
100g/3½oz rocket (arugula)
1 tsp runny honey
1 tsp honey mustard
1 tbsp cider vinegar
1 tbsp soy sauce
2 tbsp oil-free vinaigrette
salt and ground black pepper

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

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

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

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

Turkey Saltimbocca

How to Make Turkey Saltimbocca Recipe - preparation 10 minutes cooking time 16 minutes calories 300 kcals

Serves 2

Ingredients:
4 x 75g/3oz turkey breast fillets
4 thin slices lean Parma ham, all visible fat removed
spray oil
150g/5oz thin green beans, trimmed
250g/9oz baby new potatoes
ground black pepper
fresh basil sprigs to garnish
1 lemon, halved

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

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

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

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

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

Easy Chicken Satay

How to Make Easy Chicken Satay Recipe - preparation 10 minutes plus chilling cooking time 10 minutes calories 220 kcals

Serves 2

Ingredients:
200g/7oz boneless, skinless chicken breasts
juice of 1 lime
1 garlic clove, crushed
1 tsp each ground coriander, cumin and turmeric
¼ cucumber, cut into matchstick strips

For the satay sauce:
100ml/3½fl oz/⅓ cup reduced-fat coconut milk
1 tsp curry paste
2 tbsp reduced-fat peanut butter
squeeze of lemon juice

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

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

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

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

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

6 Serve with the satay sauce and cucumber strips.

Chicken Nasi Goreng

How to Make Chicken Nasi Goreng Recipe - preparation 15 minutes cooking time 10 minutes calories 400 kcals

Serves 2

Ingredients:
75g/3oz/⅓ cup basmati rice
spray oil
1 medium egg, beaten
1 yellow (bell) pepper, seeded and thinly sliced
1 red chilli, seeded and diced
1 tsp grated fresh root ginger
6 spring onions (scallions), sliced
200g/7oz chicken breast fillets, sliced
200g/7oz spring greens, shredded
1 tbsp soy sauce
2 tbsp low-fat natural yogurt

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

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

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

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

Chicken Laksa

How to Make Chicken Laksa Recipe - preparation 15 minutes cooking time 25 minutes calories 350 kcals

Serves 4

Ingredients:
spray oil
1 onion, chopped
2 garlic cloves, crushed
1 tbsp chopped fresh root ginger
1 red chilli, seeded and chopped
1 lemongrass stalk, chopped
600ml/1 pint/2½ cups hot chicken stock
juice of 1 lime
100ml/3½fl oz/⅓ cup reduced-fat coconut milk
225g/8oz cooked skinless chicken breasts, cubed
125g/4oz bean sprouts
200g/7oz cooked egg noodles
4 spring onions (scallions), diced

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

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

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

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

Griddled Chicken Fajitas

How to Make Griddled Chicken Fajitas Recipe - preparation 10 minutes cooking time 15 minutes calories 350 kcals

Serves 2

Ingredients:
300g/11oz chicken breast fillets, cut into chunky strips
1 tbsp fajita seasoning
spray oil
1 red (bell) pepper, seeded and sliced
1 red onion, thinly sliced
1 bunch of spring onions (scallions), halved
2 large flour tortillas
4 tbsp tomato salsa
4 tbsp low-fat guacamole
4 tbsp low-fat natural yogurt

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

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

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

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

Griddled Chicken Fajitas

Thai Lemon Chicken

How to Make Thai Lemon Chicken Recipe - preparation 4 minutes cooking time 30 minutes calories 450 kcals

Serves 2

Ingredients:
300g/11oz boneless, skinless chicken thighs
1 tbsp Thai curry spice seasoning
spray oil
2 garlic cloves, crushed
1 lemon, sliced
1 lemongrass stalk, crushed
150ml/¼ pint/scant ⅔ cup hot chicken stock
1 tbsp Thai fish sauce
200g/7oz/1¼ cups boiled rice
ground black pepper
2 tbsp chopped fresh coriander (cilantro)

Method:
1 Sprinkle the chicken thighs with the Thai curry seasoning.

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

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

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

Chicken Enchiladas

How to Make Chicken Enchiladas Recipe - preparation 10 minutes cooking time 25 minutes calories 440 kcals

Serves 2

Ingredients:
spray oil
175g/6oz skinless chicken breast fillets, cubed
½ green (bell) pepper, seeded and chopped
1 x 200g/7oz can red kidney beans, drained
250g/9oz ready-made enchilada sauce
2 x 30g/1oz soft tortilla wraps
25g/1oz/¼ cup grated reduced-fat Cheddar cheese
ground black pepper
1 Little Gem (Bibb) lettuce
6 cherry tomatoes, halved
2 tbsp tomato salsa
4 tbsp virtually fat-free fromage frais

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

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

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

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

Yogurt Spiced Chicken

How to Make Yogurt Spiced Chicken Recipe - preparation 10 minutes cooking time 20 minutes calories 310 kcals

Serves 2

Ingredients:
2 x 125g/4oz boneless, skinless chicken breasts
75g/3oz/6 tbsp low-fat natural yogurt
1 garlic clove, crushed
grated zest and juice of ½ lemon
½ tsp each ground cumin and ground coriander
340g/12oz sweet potatoes, peeled
spray oil
salt and ground black pepper
rocket (arugula) and cherry tomatoes to serve
balsamic vinegar to drizzle

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

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

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

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

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

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

Summer Chicken

How to Make Summer Chicken Recipe - preparation 10 minutes cooking time 35 minutes calories 180 kcals

Serves 2

Ingredients:
1 small onion, finely chopped
1 garlic clove, crushed
spray oil
2 x 125g/4oz boneless, skinless chicken breasts
2 tbsp dry white vermouth
150ml/¼ pint/scant ⅔ cup hot chicken stock
75g/3oz/⅔ cup fresh shelled peas (or frozen)
2 tbsp half-fat crème fraîche
1 small bunch of fresh mint, finely chopped
salt and ground black pepper

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

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

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

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

Quick Apple Tart

How to Make Quick Apple Tart Recipe - preparation 10 minutes cooking time 25 minutes

Serves 8

Ingredients:
375g/13oz pack ready-rolled puff pastry
500g/1lb 2oz sweet dessert apples, cored, thinly sliced and tossed in the juice of 1
lemon
icing (confectioner’s) sugar to dredge
cream to serve

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

2 Roll out the pastry on a 28 × 38cm/11 × 15in baking sheet. Score lightly around the edge, to create a 3cm/1¼in border.

3 Arrange the apple slices on top of the pastry, within the border. Turn the edge of the pastry halfway over, so that it reaches the edge of the apples, then press down and crimp the edge with your fingers. Dredge with icing sugar.

4 Bake in the oven for 20–25 minutes until the pastry is cooked and the sugar has caramelized. Serve warm with cream.

Banoffee Pie

How to Make Banoffee Pie Recipe - preparation 15 minutes plus chilling cooking time 2–3 minutes

Serves 12

Ingredients:
100g/3½oz/7 tbsp butter, melted, plus extra to grease
225g/8oz gingernut cookies, roughly broken
2 small bananas, peeled and sliced
8 tbsp dulce de leche
300ml/½ pint/1¼ cups double (heavy) cream, whipped
1 tbsp cocoa powder to dust

Method:
1 Butter the base and sides of a 23cm/9in loose-based tart tin or dish. Blitz the cookies in a food processor until they resemble breadcrumbs. Pour in the melted butter and pulse briefly to combine. Press the mixture into the prepared tin and level the surface. Chill in the refrigerator for 2 hours.

2 Arrange the banana slices over the biscuit base and spoon the dulce de leche on top. Spread the cream over the top. Dust with cocoa powder and serve.

Spiced Plum Pie

How to Make Spiced Plum Pie Recipe - preparation 15 minutes cooking time 30 minutes plus cooling

Serves 6

Ingredients:
250g/9oz ready-rolled sweet shortcrust pastry
flour to dust
900g/2lb plums or greengages, halved, stoned and quartered
2 green cardamom pods, split open, seeds removed and crushed
75g/3oz/6 tbsp caster (superfine) sugar, plus extra to sprinkle
milk to glaze

Method:
1 Preheat the oven to 220°C/425°F/Gas 7. Put a baking sheet in the oven to heat up.

2 Roll out the pastry on a lightly floured surface to a 30cm/12in circle. Place on a floured baking sheet. Pile the plums on to the pastry and sprinkle with cardamom seeds and sugar. Fold in the pastry edges and pleat together.

3 Brush the pastry with milk and sprinkle with sugar. Slide on to the preheated sheet and bake in the oven for 30 minutes or until golden brown and the plums are just tender.

4 Set aside to cool for 10 minutes, then loosen the pastry around the edges. Cool for another 20 minutes, then transfer to a serving plate. Sprinkle with sugar and serve.

Spiced Plum Pie

Tarte Tatin

How to Make Tarte Tatin Recipe - preparation 30 minutes plus chilling cooking time about 1 hour plus cooling

Serves 6

Ingredients:
1 quantity sweet pastry
plain (all-purpose) flour to dust
cream or ice cream to serve

For the filling:
200g/7oz/scant 1 cup caster (superfine) sugar
125g/4oz/½ cup chilled butter
1.4kg/3lb dessert apples, e.g. Granny Smiths, peeled and cored
juice of ½ lemon

Method:
1 To make the filling, sprinkle the sugar over the bottom of a 20cm/8in ovenproof frying pan. Cut the butter into small pieces and scatter over the sugar. Halve the apples and pack them in tightly, cut-side up, on top of the butter.

2 Cook over a low–medium heat for 30 minutes, making sure it doesn’t bubble over or burn underneath, until the butter and sugar turn a dark golden brown. Remove from the heat and sprinkle with lemon juice. Set aside to cool.

3 Preheat the oven to 220°C/425°F/Gas 7.

4 Roll out the pastry on a floured surface to a round 2.5cm/1in larger than the pan. Prick several times with a fork. Lay it over the apples, tucking the edges down inside the pan.

5 Bake for 25–30 minutes until golden brown. Cool in the tin for 10 minutes, then upturn on to a serving plate.

6 Serve with cream or ice cream.

Tarte Tatin

Homemade Treacle Tart

How to Make Homemade Treacle Tart Recipe - preparation 25 minutes plus chilling cooking time 30 minutes plus cooling

Serves 6

Ingredients:
1 quantity shortcrust pastry
plain (all-purpose) flour to dust
675g/1½lb golden (corn) syrup
250g/9oz/4½ cups fresh white breadcrumbs
grated zest and juice of 2 lemons

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

2 Roll out the pastry on a lightly floured surface and use to line a 25cm/10in deep, loose-based fluted tart tin. Prick the base with a fork and chill in the refrigerator for 30 minutes.

3 To make the filling, heat the syrup in a pan over a low heat. Remove from the heat and mix in the breadcrumbs and lemon zest and juice.

4 Pour the filling into the pastry case (pie crust) and bake for 15 minutes, then reduce the heat to 180°C/350°F/Gas 4 and cook for 15 minutes until the filling is lightly set and golden. Serve warm.

Homemade Treacle Tart

Apple Pie

How to Make Apple Pie Recipe - preparation 20 minutes cooking time 35–40 minutes

Serves 6

Ingredients:
1kg/2¼lb cooking (green) apples, peeled, cored and sliced
50g/2oz/4 tbsp caster (superfine)sugar plus extra to sprinkle
6 cloves
a good pinch of ground cinnamon
1 quantity sweet pastry
flour to dust
cream to serve

Method:
1 Preheat the oven to 190ºC/375°F/Gas 5.

2 Layer the apples and sugar in a large pie dish. Stud some of the apple slices with cloves and sprinkle with cinnamon.

3 Roll out the pastry on a lightly floured surface to a round 2.5cm/1in larger than the pie dish. Cut off a strip the width of the rim of the dish. Dampen the rim of the dish and press on the strip. Dampen the pastry strip and cover with the pastry circle, pressing the edges together well. Crimp the edge by pressing down on it with a damp fork. Make a slit in the centre to allow steam to escape.

4 Bake in the oven for 35–40 minutes until lightly browned. Sprinkle with sugar before serving with cream.

Pear and Cranberry Strudel

How to Make Pear and Cranberry Strudel Recipe - preparation 20 minutes cooking time 40–45 minutes

Serves 8

Ingredients:
75g/3oz/6 tbsp butter, melted, plus extra to grease
125g/4oz/1 cup cranberries
550g/1¼lb pears, peeled, cored and sliced
50g/2oz/¾ cup chopped walnuts
grated zest and juice of 1 lemon
2 tbsp caster (superfine) sugar
1 tbsp fresh white breadcrumbs
1 tsp ground cinnamon
7 sheets filo pastry
icing (confectioner’s) sugar to dust

Method:
1 Preheat the oven to 190°C/375°F/Gas 5. Butter a large baking sheet.

2 In a bowl, mix the cranberries with the pears, nuts and lemon juice. Stir in the lemon zest, 1 tbsp caster sugar, the breadcrumbs and cinnamon.

3 On a clean teatowel (dishtowel) put three sheets of filo pastry, overlapping each other by 2.5cm/1in to make a 56 × 48cm/22 × 19in rectangle. Brush with melted butter, put three sheets on top and brush again.

4 Put the pear mixture on the pastry and roll up from a long edge. Place, seam-side down, on the prepared baking sheet. Cut the remaining filo pastry into strips, crumple and place on the strudel, then brush with melted butter. Sprinkle with the remaining caster sugar.

5 Bake in the oven for 40–45 minutes, covering with foil if it browns too quickly. Dust with icing sugar and serve.

Pear and Cranberry Strudel

Strawberry Ice Cream

How to Make Strawberry Ice Cream Recipe - preparation 10 minutes

Serves 6

Ingredients:
500g/1lb 2oz frozen strawberries
grated zest of 1 orange
75g/3oz/⅔ cup icing (confectioner’s) sugar
125ml/4fl oz/½ cup whipping cream

Method:
1 Put all the ingredients in a food processor and blitz until the mixture is smooth.

2 Serve immediately or spoon into a freezerproof container and freeze for up to one month. Allow the ice cream to soften a little at room temperature before serving.

Lemon Sorbet

How to Make Lemon Sorbet Recipe - preparation 10 minutes plus chilling and freezing cooking time 15 minutes

Serves 4

Ingredients:
4 juicy lemons
125g/4oz/½ cup caster (superfine) sugar
2–3 tbsp limoncello
1 large (US extra-large) egg white

Method:
1 Finely pare the lemon zest, then squeeze the juice. Put the zest in a pan with the sugar and 350ml/12fl oz/1½ cups water and heat gently, stirring until the sugar dissolves. Increase the heat and boil for 10 minutes. Set aside to cool.

2 Stir the lemon juice and limoncello into the cooled sugar syrup. Cover and chill in the refrigerator for 30 minutes.

3 Strain the syrup through a fine sieve into a bowl. In a clean, dry bowl, beat the egg white until just frothy, then whisk into the lemon mixture.

4 Freeze in an ice-cream maker and follow the instructions. If you don’t have one, pour into a shallow freezerproof container and freeze until almost frozen. Remove and mash well with a fork, then freeze until solid.

5 Transfer the sorbet to the refrigerator 30 minutes before serving to soften slightly.

Lemon Sorbet