Recipes

Breakfast recipes -

• Ham and cheese toastie - Preparation 5 minutes, cooking time 3-4 minutes, 380kcal and 11.6g of fat per portion

Ingredients- 72g (2 medium slices ) granary bread, 15g (1 level tablespoon tomato relish, 35g slice of premium ham, 50g reduced fat sliced cheese and 90g cherry tomatoes.

Directions- Spread 1 slice of the bread with relish and place the ham on top, add the cheese on top and place the 2nd slice of bread on top completing the sandwich, place the sandwich in to a sandwich toaster and cook until browned and once browned serve with the cherry tomatoes.

• Breakfast Smoothie - Preparation 5 minutes, 160 kcal and 1.8g of fat per portion.

Ingredients- 150g low fat plain yoghurt, 2 passion fruit, 55ml orange juice freshly squeezed and 50g of banana.

Directions- Place all the ingredients in to a blender or processer and blend until smooth. Serve and drink straight away.

• Smoked Salmon With Baby Dill Pancakes - Preparation 10 minutes, cooking time 10 minutes, 290kcal and 10.8g of fat per portion.

Ingredients- (makes 8 pancakes/ 4 portions) 150g self raising flour, 150ml skimmed milk, 1 medium egg, 1 tablespoon fresh chopped dill, 1 tablespoon sunflower oil, 25g smoked salmon, 30g extra light soft cheese, 25g cucumber and 25g watercress.

Directions- place the flour, milk, egg, dill and oil in to a processer and mix until a batter consistency is achieved, heat a griddle of frying pan and spray with low calories, low fat oil, spoon in the batter mix and cook for two minutes, serve warm with the soft cheese, topped with salmon and serve with cucumber and watercress on the side.

Sandwiches and Light Lunches -

• Bacon, Sweetcorn Stuffed Sweet Potato - Preparation 10 minutes, cooking time 60 minutes, 335 kcal and 14.6g of fat per portion.

Ingredients- 130g sweet potato, 50g lean back bacon, 60g canned sweetcorn, 15g sundried tomatoes, 35g half fat sour cream, 40g rocket leaves.

Directions- bake the sweet potato or microwave until soft, grill the bacon until crispy and chop in to small pieces, mix the tomatoes with the sweetcorn, cream and bacon. Cut open the potato and add the bacon filling and service with a garnish of rocket.

• Chicken Tikka Pitta With Raita - Preparation 5 minutes, 256 kcal and 3.6g of fat per portion.

Ingredients- 60g wholemeal pitta, 60g raita, 65g tikka chicken, 20g salad leaves.

Directions- warm the pitta bread and slice open, spread in the raita and add the chicken, serve with a garnish of salad leaves.

• Hot Prawn Tortilla Wrap - Preparation 5 minutes, cooking time 2 minutes, 305 kcal and 7.1g of fat per portion.

Ingredients- 1 soft flour tortilla wrap, 20g extra soft light cheese, 1 tablespoon olive oil, 1 clove of garlic, 40g cooked peeled king prawns, watercress and 1 apple.

Directions - spread the tortilla with soft cheese, heat a pad and add oil and stir fry the garlic and prawns for 2 minutes, place the prawns on the tortilla with the watercress, fold the wrap and service with slices of fresh apple.

Main Courses -

• Skewered Pork And Mango - Preparation 15 minutes + 20 marinating, cooking time 15 minutes, 205 kcal and 5.4g of fat per serving.

250g very lean pork, rind and juice of 1 lime, 1 small birds eye chilli, 100g courgette and 150 mango cubes.

Directions - cut the pork in to cubes, grate the lime and place in a bowl and add lime juice, add chilli, add pork cubes, stir and cover, refrigerate and marinate for 20 minutes, cut the courgette into slices, alternately thread pieces of mango, pork and courgette onto a skewer, grill or barbecue until thoroughly cooked and serve.

• Mushroom Stroganoff With Rice - Preparation 5 minutes, cooking time 15 minutes, 430 kcal and 13.4g of fat per portion.

Ingredients- 1 tablespoon olive oil, 160g sliced onion, 300g slice mushrooms, 1 tablespoon chopped thyme, 100g basmati rice, 15g cornflower, 150ml dry white wine, 150ml reduced fat sour cream and 1 tablespoon fresh chopped parsley.

Directions - heat the oil in a non stick pan and gently fry the onions for 2-3 minutes, add mushrooms, thyme, cover and allow to sweat for 5-10 minutes until soft, in a separate pan boil the rice and drain, mix in the cornflower, wine and stir in the cooked mushrooms and allow to thicken, add sour cream and parsley and heat gently and serve with rice

• Fish Pie - Preparation 20 minutes, cooking time 30 minutes, 400 kcal and 8.2g of fat per serving.

Ingredients- 350g skinned white fish fillets, 500ml semi skimmed milk, 150g leaks, 2 bay leaves, peppercorns, 800g potatoes, 25g olive spread, 30g white flour and 10g chopped parsley, 250g seafood medley or 250g peeled prawns, 50ml skimmed milk

Direction - place the fish in to a large pan and pour over the milk, add the leaks, peppercorns and bay leaves and heat until the fish has been poached, once the fish is cooked remove from pan and strain the leaks, bay leaf and peppercorns from the milk, meanwhile prepare and boil the potatoes until soft, melt the olive spread in a pan and stir in the flour to make a roux and gradually stir in the milk to make a smooth sauce, remove from heat and add parsley, scatter the saved leaks and seafood medley over the fish and add the parsley sauce, mash the potatoes and place over the top of the fish and bake for 30 minutes until the potato is lightly browned.

Desserts -

• Summer Fruit Compote - Preparation 5 minutes, cooking time 5 minutes, 125 kcal and 0.5g of fat per portion.

Ingredients- 250g frozen summer fruits, 100ml fruit cordial and 1 teaspoon of arrowroot.

Directions- place the fruits and thawed juices in to a pan and heat gently, stir in the cordial into the arrowroot and pour into the pan, simmer 1-2 minutes until sauce thickens and remove from heat and cool before serving.

• Apple And Cranberry Crisp - Preparation 10 minutes, cooking time 35-40 minutes, 238 kcal and 7.9g of fat per serving.

Ingredients- 640g cooking apples, 50g dried sweetened cranberries, 50g sugar, 120g rolled oats, 50g Demerara sugar, 50g soft butter and 80g crunchy oat cereals.

Directions- pre heat the oven , peel and core the apples, cut into slices and place in dish, sprinkles over sugar and cranberries, topping mix- mix together oats and Demerara sugar and using a fork, mix in the butter, stir in the crunchy oat cereal and spoon over the fruit and bake for 35-40 minutes until golden brown.

• Mango Fool - Preparation 5 minutes, 110 kcal and 0.6g of fat per portion.

Ingredients- 210g low fat ready made custard, 320g mango puree, 150g tub aft free Greek yoghurt and zest of a lime.

Directions - mix the custard with the mango puree in a bowl, stir in the yoghurt and lime zest, pour into serving dishes and allow to chill until required.