Mindfulness

Serves 3

Ingredients:

450g Chicken Breast
45g Reduced Fat Spanish Chorizo
30g Double Concentrate Tomato Puree
15-20 Cherry Tomatoes
1 Red Pepper
1 Yellow Pepper
1 Large Onion
2 Cloves Garlic
1 Chicken Stock Pot
200ml Water
Handful Chopped Basil

Method:
1. Roughly Chop Onions and Add to a large pan with 10 sprays of 1 Cal Oil. Cook over a medium heat until soft.
2. Whilst the onions are cooking cut the chicken breast into cubes, cut the chorizo into small cubes, roughly chop the peppers and halve the tomatoes.
3. Turn the heat to high, and add the chicken and chorizo until the chicken has browned.
4. Add the Peppers and crush in the garlic. After 1 min of cooking, add the tomatoes and tomato paste and cook for a further 2 mins.
5. Add the water and stock pot and bring to the boil.
6. Turn the Heat down and reduce until the chicken is cooked through and a thick sauce consistency is achieved.
7. Add more water if needed.
8. When you have achieved the desired consistency, take off the heat, stir through the chopped basil and serve.

Serves 1

Ingredients:
30g Oats
75g 0% Fat Yoghurt
100ml Unsweetened Almond Milk
20g Whey Protein
2 Dates (15g)
10g Almonds (Chop Into Small Pieces)
5g Agave Nectar

Method:
1. Put all ingredients into a bowl accept the dates, almonds and agave.
2. Mix ingredients together.
3. Finaly chop dates and almonds.
4. Sprinkle dates and almonds over the top of the mixture.
5. Put dish into the fridge to set over night OR eat straight away.
6. Apply agave just before eating.

Serves 3

Ingredients:
250g Explore Cuisine Organic Mung Bean Rotini
1 Can Of Tuna
10g Garlic & Herb Philadelphia
1 Can Of Chopped Tomatoes
15g Parmesan
5 Sliced Up Mushrooms
Salt & Pepper
10g Tomato Paste

Method:
1. Pre heat oven to 190C/170Fan and boil a saucepan of water.
2. Place philadelphia into a mixing jug and mix with 100ml water.
3. Place Paste into boiled water and boil for 3 minutes.
4. Place drained pasta into a oven proof dish.
5. Add in chopped tomates, tuna, mushrooms, tomato puree and philadelphia.
6. Stir all ingredients to seperate mixture.
7. Season the dish with salt and pepper.
8. Grate parmesan throughout the dish.
9. Place dish into the oven for 40 minutes.
10. Remove from the oven and serve up with 100g of chosen green vegetables.

Serves 3

Ingredients:
500g Parsnips Cut Into Chunks
1 Onion Diced
2 Cloves Garlic Crushed
30g Tikka powder (or other Curry Powder)
1 Vegetable Stock Cube
One Cal Oil Spray
Salt & Pepper To Taste

Serve With 100g Cooked Chicken (Quorn or other Meat Alternative) And One Flatbread

Method:
1. Heat a pan on the hob on a medium heat, add a few sprays of oil and add the onion.
2. Cook the onion for 5 minutes then add the parsnips and garlic.
3. Add the tikka powder and cook for 2 minutes.
4. Cover the parsnips with water and add the stock cube and stir in.
5. Turn the heat up to high and bring to the boil. Reduce the heat once boiling and simmer for 30 minutes or until the parsnips are soft.
6. Remove from the heat and use a hand held blender and blend until smooth. (Or use another type of blender)
7. Serve piping hot with the chicken and flatbread and season if necessary.

Serves 1

Ingredients:
200ml Egg Whites
3 Slices Pepperoni
1/4 Onion
5 Cherry Tomatoes
70g Spring Greens
1kcal Spray
Muffin Tray

Serve with 2 pieces of Nimble bread or 50kcal slices bread.

Method:
1. Pre heat oven to 180C
2. Finally chop Pepperoni, Onion, Spring Greens.
3. Spray non stick pan with 1kcal and then fry off the above ingredients.
4. Put the egg whites into measuring jug and then add in the friend ingredients.
5. Add the fried ingredients into the measuring jug and then stir the ingredients in with the egg whites.
6. Add in Salt and Pepper.
7. Apply one squirt of 1kcal to each mould of the muffin tray.
8. Spoon the mixture into each mould – This should make 4/5 moulds depending on how big your muffin tray moulds are.
9. Bake for 20 Minutes – May need an additional 5 minutes so check the muffins to make sure they are solid throughout – Stab the centre of the muffin to check.
10. Once ready remove form the oven and carefully cut around the muffins using a knife to remove them from the tin.

Serves 1

Ingredients:
1 Spinach Wrap
20g Feta Crumbled
20g Fat Free Cream Cheese
1 Large Roasted Mushroom Sliced
1tsp Ras el Hanout (Or Garam Marsala)
1 Small Steamed Beetroot Sliced
Serve With Salad

Method:
1. Heat a dry pan on the hob to a high heat.
2. On a chopping board lay the spinach wrap, spread the cream cheese over half the wrap.
3. Layer the beetroot, mushroom and feta. Sprinkle over the ras el hanout evenly and fold the wrap over to make a semi-circle.
4. Place in the dry pan and cook for 1 minute then flip. Repeat this for 8 minutes.
5. Remove from the heat, cut in to triangles and serve with the salad.

Serves 3

Ingredients:
1 Litre Prepared Vegetable Stock
2Tbsp Red Thai Curry Paste
1 400ml Tin Of Light Coconut Milk
1 and 1/2 Red Peppers Sliced
20g Of Nut Butter
1tsp Minced Garlic
1tsp Minced Ginger
2tsp Fish Sauce (Or Soy Sauce)
Juice Of 1 Lime
2Tbsp Agave Syrup
200g Mushrooms Quartered
100g Green Beans Halved
2 Pak Choi’s Pulled Apart
1 Pack Bean Sprouts
2 Spring Onion Finely Sliced
A Bunch Of Coriander Roughly Chopped
1 Red Chilli Finely Sliced
2 Wholewheat Noodle Nests

Serve with (per person): 75g Prawns or 75g Tofu

Method:
1. Heat a large Soup pan on the hob to a medium/high heat and add the stock.
2. When the stock is boiling, add the coconut milk, curry paste, ginger, garlic, fish sauce, lime juice, peppers, nut butter, agave syrup and mushrooms and stir well.
3. Cook for 20 minutes.
4. After 15 minutes In a separate pan, boil some salted water and cook the noodles. Once cooked, drain and divide equally between 3 bowls.
5. Add the green beans, pak choi, bean sprouts and half of spring onions and cook for 3 minutes.
6. Remove from the heat, add the coriander and stir through.
7. Serve the vegetables on top of the noodles, add your choice of prawns or tofu then slowly pour the broth over to warm the meat (or tofu) and to create the soup.
8. Garnish the dish with the remainder of the spring onions and the red chilli.

Serves 1

Ingredients:
1 Genius Beetroot Wrap
50g Avocado Sliced
100g Uncooked Chicken Cubed (Swap for 100g Tofu/Quorn)
Juice of half a lemon
1tsp Dried Oregano
Handful Of Mixed Salad Leaves
3 Cherry Tomatoes
50g 0% Fat Greek Yoghurt
1/2 Clove Garlic Crushed
A Few Mint Leaves Finely Chopped
Salt and Pepper

Method:
1. In a bowl mix the chicken, oregano, half a lemon juice and a pinch of salt and pepper.
2. Heat a pan on the hob to a medium/high heat and place the chicken in the pan, turning every 2 minutes until cooked through (approx 7-8 mins)
3. Whilst the chicken is cooking in a bowl mix the yoghurt, garlic, mint, the remainder of the lemon juice and a pinch of salt and pepper.
4. When the chicken is cooked, serve with the avocado, tomatoes and salad in the wrap and dress with the mint/garlic yoghurt.

Serves 4

Ingredients:
1 Red Chilli Finely Sliced
3 Bok Choy Sliced
200g Beansprouts
1 Carrot Grated/Spiralised
300g Cooked Chicken Breast (Swap for 300g Quorn or Tofu)
10g Peanuts Smashed Into Pieces
Handful of Fresh Chopped Coriander
1 Onion Finely Sliced

Dressing
15g Olive Oil
10g Agave
1 Squeezed Lime
20g Crushed Peanuts.

Method:
1. In a large salad bowl mix the chilli, bok choy, beansprouts, carrot, onion, chicken breast and coriander.
2. In a seperate small bowl mix all the ingredients for the dressing and whisk together.
3. Pour the dressing over the salad and mix together well.
4. Scatter the remaining peanuts over the top and serve.

Serves 1

Ingredients:
4 x 6 Medium Size Lettuce Cups
75g Cooked Pork Pieces (Swap for 75g Chicken/Tofu/Quorn)
125g Cooked Rice
Half Red Onion Diced
1 Tsp Red Curry Paste
1/2 Tsp Fish Sauce
1/2 Squeezed Lime
Pinch Of Coriander

Method:
1. Mix all ingredients into a bowl.
2. Put mixed ingredients into lettuce cups.

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Serves 1

Ingredients:
40g Oats
30g Whey Protein Powder (Or Vegan Alternative)
25g Blueberries
10g Peanut Butter
Unsweetened Almond Milk or Water

Method:
1. Place the oats in a pan or in a bowl and cover with roughly twice the amount of unsweetened almond milk or water.
2. Place the pan on the hob and bring to the boil, stirring regularly, or place in the microwave on full power for 2 minutes.
3. Check the oats regularly as 2 minutes in the microwave may be too long!
4. Once the oats are your desired consistency (may need more water or almond milk), remove and stir through the peanut protein powder.
5. Once fully mixed, adjust the consistency by either adding boiling water (thinning) or by returning to the heat source (thickening).
6. Serve with the blueberries and the peanut butter on top.

Ingredients:
4 Slices Of Turkey Ham
2 Pickles Cut Into Slices

Method:
1. Equally divide the pickles and wrap them in the turkey ham.

Ingredients (1 Serving):
2 Large Mushrooms
1 Serving Of Leftover Chilli Con Carne (Or Use The Recipe Below)
10g Grated Cheddar

Chilli Con Carne Ingredients (3 Servings):
375g 5% Fat Beef Mince
400g Can Chopped Tomatoes
400g Can Red Kidney Beans
1 Red Chili
1 Large Red Onion
2 Cloves Garlic
40g Tomato and Chili Puree
2tsp Paprika
1tsp Ground Cumin
1 Stock Cube/Pot
200ml Water
Handful of Chopped Corriander
1 Cal Oil Spray

Chilli Con Carne Method:
1. Finely dice the onion and cook over a medium heat with 1 Cal oil spray until softened.
2. Add the mince and diced chili and turn heat up to medium/high and cook until browned, stirring regularly.
3. Add the puree, paprik, cumin and garlic and cook over the heat for 2 minutes, continuously stirring.
4. Add the chopped tomatoes, kidney beans, stock and water to the pan and mix thoroughly.
5. Bring to the boil then reduce the heat to low to simmer until the sauce has developed and thickened.
6. At this point it could also be added to a slow cooker and cooked throughout the day if desired.
7. Add more water as desired if wanting to cook longer to intensify the flavours.
8. When done, remove from the heat, season with salt and pepper if needed and add the corriander.

Stuffed Mushrooms Method:
1. Preheat the oven to 200/180 degrees fan and place the large mushrooms with the stalks removed with the dark portion facing up.
2. Season the mushrooms with salt and pepper.
3. Evenly distribute one portion of the chilli between the 2 mushrooms.
4. Place in the oven for 30 minutes.
5. Remove and sprinkle the cheese over. Serve with salad.

Serves 5

Ingredients:
500g 5% Fat Pork Mince
1/2 tsp Fish Sauce
Juice of 1/2 Lime
1 Red Chilli Finely Diced
1tsp Crushed Ginger
1 Clove Garlic Crushed#

Method:
1. On the hob, heat a pan to a medium/high heat.
2. Mix all the ingredients in a bowl and form into 2cm meatballs.
3. Spray the pan with the one cal cooking oil.
4. Place the meatballs in the pan and turn every minute.
5. Cook for 10 minutes or until cooked through and golden brown.
6. Serve with sweet chilli dipping sauce.

Ingredients:
1 Slice Wholemeal Bread
100g Avocado
1 Egg
1/4 Finally Diced Red Onion
Pepper
Salt
Half Fresh Lime

Method:
1. Mix Avocado, Squeezed Lime And Red Onion In A Bowl To Create An Guacamole.
2. Boil Kettle And Place Boiling Water In A Shallow Pan On Medium Heat.
3. Crack Egg Into The Water And Leave To Poach For 2/3 Minutes Depending On How Runny You Like Your Egg.
4. Put Bread Into Toaster.
5. Place Guacamole Onto The Freshly Toasted Slice Followed By The Poached Egg.
6. Season With Salt And Pepper.

Ingredients:
60g Popcorn Kernels
1/2 TSP Cinnamon
2 TBSP Granulated Stevia

Method:
1. Place Kernels Into a Non Stick Pot With A Tight Fitting Lid On Medium-High Temperature.
2. Keep Shaking The Pot Every Few Minutes To Prevent The Kernels From Sticking To The Pot.
3. Pour Popcorn Into A Large Bowl.
4. Mix Cinnamon And Stevia In A Separate Small Bowl.
5. Sprinkle The Cinnamon And Stevia Mix Over The Popcorn.

Ingredients:
1 Medium Banana
2 Walnuts
3 Strawberries
10 Blueberries
5g Goji Berries
5g Agave Nectar Syrup

Ingredients:
50g Houmous (Homemade or Shop Bought)
Half Red Pepper
Half Orange Pepper
1/3 Cucumber

Ingredients:
1 Medium Sized Apple (Green or Red)
20g Peanut/Almond/Cashew Butter

Ingredients:
Bunch Of Mint
150g Watermelon
50g Feta

Method:
1. Cut Watermelon And Feta Into Thick Blocks.
2. Place Scattered On The Plate And Then Place Mint Throughout The Dish.

Ingredients:
30g Beef Jerky
4 Large Pickles

Ingredients:
Bunch Of Basil
1 Large Tomato
50g Mozarella

Method:
1. Slice Tomato And Mozarella Into Thin Slices.
2. Place Scattered On The Plate And Then Place Basil Throughout The Dish.
3. Finish Seasoning The Dish With Pepper.

Serves 1

Ingredients:
Handful of Spinach
Small Handful Of Frozen Berries
25g Vanilla Protein Powder
3 Walnuts
200ml Unsweetened Almond Milk
Handful Of Ice

Method:
1. Place All Ingredients Into A Blender.
2. Top Tip – Put The Unsweetened Almond Milk In First To Prevent Ingredients Sticking To The Bottom Of The Blender.
3. Poor Into A Glass Or Shaker.

Serves 1

Ingredients:
2 Turkey Slices
1 Hard Boiled Egg
Handful Of Spinach
2 Slices of Wholemeal Bread (Slices to be less than 100kcals per slice)

Method:
1. Hard Boil Egg for 10 Minutes In Boiling Water.
2. Add Turkey, Spinach and Peeled Eggs Sliced once Boiled into the Two Slices Of Bread.

Serves 1
This is a great recipe for a quick meal and to use up left over vegetables.
Adapting the normal way to cook an omelette is key for this Recipe in order to avoid it sticking to the pan.

Ingredients:
2 Egg Whites
50g Green Vegetables
50g Avocado
1tsp Paprika
1/2 tsp Ground Cumin
8 Baby plum or cherry tomatoes halved
Pinch of Salt
Pepper
One Cal Oil Spray

Method:
1. Pre Heat Grill to 220 degrees C.
2. Heat a small oven proof pan on the hob over a medium heat and spray in One Cal Oil.
3. When hot, add the vegetables and cook until softened and heated through.
4. Add paprika, salt and Cumin and mix through, cook for 30 seconds.
5. Add Egg whites and pepper and stir until it begins to set.
6. Once it begins to set keep stirring for 10 seconds then leave enuring mixture covers the pan.
7. Place omelette under the gril until set on top.
8. Serve on a plate, flat or folded and add the Avocado.

Serves 4

Ingredients:
2 Onions Diced
3 Carrots Thickly Sliced
750ml Vegetable Stock
2 Whole Chopped Fresh Tomato’s
2 Courgettes Thickly Slices
200g Shiitake Mushrooms
1kcal Cooking Spray
Salt
Pepper
1/2 Tsp Garam Marsala
1/2 Tsp Cumin,
1/2 Tsp Paprika,
1/2 Tsp Ginger
1/2 Tsp Coriander

Method:
1. Heat a large soup pan on a medium heat then add the 1kcal cooking spray, spices and onion cook until softened.
2. Next add the carrot and cook for 5 minutes.
3. Turn the heat up to high, add the vegetable stock, tomatoes and remainder of vegetables.
4. Cover with a lid, turn the heat down to a simmer and cook for 25 minutes.
5. Remove from the heat, and allow to cool.
6. Taste then add salt and pepper to season.

Serves 1

Ingredients:
100g Scallops
100g Brocolli
Large Handful Spinach
Half Red Pepper Sliced
Half Grated Carrot

Dressing:
2 TBSP Chilli Infused Olive Oil.

Method:
1. Place all salad ingredients into a bowl.
2. Heat a non stick pan medium heat
3. Apply 1 Cal spray
4. Add scallops to the pan and keep turning in the pan until the scallop is cooked through.
5. Place scallops onto salad followed by the dressing and mix through.

Serves 4

Ingredients:
500g 5% Fat Pork Mince
1tsp Smoked Paprika
1 Shallot (Or 1/2 Onion) Finely Sliced
1/2 Carrot Finely Diced
100g Bacon Lardons
3 Cloves Garlic Sliced
1 Leek Sliced
1 400g Tin Butter Beans
1 400g Tin Green Lentils
1 400g Tin Chopped Tomatoes
1 Vegetable Stock Cube
Handful Of Parsley Chopped
Salt and Pepper
One Cal Cooking Oil

Method:
1. In a bowl, mix the pork mince, paprika, a good pinch of salt and pepper and 1/4 of the parsley.
2. Form into 12 equal size meatballs and place to one side.
3. Place a large pan on the hob on a medium heat and spray with the oil. Add the shallots and carrot and cook slowly until the shallots have softened.
4. Turn the heat up to medium/high and add the bacon lardons, garlic and leeks. Cook until the bacon begins to brown and caramelise.
5. Add the butter beans and lentils including the water that they are in.
6. Add the stock cube and the tomatoes and stir in.
7. Reduce to a low heat and simmer for approximately 20 mins.
8. After 20 mins, continue to cook but place a second pan on a high heat with a few sprays of oil, place the meatballs in and cook until all sides have browned.
9. Add the meatballs to the cassoulet and cook for approximately 10 more minutes, or until the sauce is nice and thick.
10. Remove from the heat and stir through the remainder of the parsley and season with pepper.
11. Serve with green vegetables.

Serves 4

Ingredients:
2 Onions Diced
3 Carrots Thickly Sliced
500g Raw Butternut Squash Cubed
500ml Vegetable Stock
1 Tin Chopped Tomatoes
1 Tin Black Eye Beans
1 Bag Sliced Greens
2tbsp Olive Oil
Salt
Pepper

Serve with 3 Rye Crackers (Ryvita or Similar) Per Person

Method:
1. Heat a large soup pan on a medium heat then add the olive oil and onions and cook until softened.
2. Next add the carrot and butternut squash then cook for 5 minutes.
3. Turn the heat up to high, add the vegetabe stock, beans and chopped tomatoes.
4. Cover with a lid, turn the heat down to a simmer and cook for 25 minutes.
5. Remove from the heat, add the sliced greens and stir through to wilt.
6. Taste then add salt and pepper to season. Serve in a bowl with the crackers on the side.

Serves 3

Ingredients:
3 100g Fillets Of Salmon
225g Raw Cubed Butternut Squash
3 Stalks Of Bok Choy Sliced
1/4 Red Onion Finely Sliced
1/2 Granny Smith Apple Coarsly Grated
1/2 Bag Of Spinach
Juice Of 2 Lemons
Salt
Pepper
2 Tbsp Olive Oil
One Cal Cooking Oil

Method:
1. Prehat your oven to 220/200fan degrees.
2. On a baking tray, add your butternut squash and season with salt and pepper, spray the squash with the one cal cooking oil.
3. Place the butternut squash into the oven and cook for 40 minutes.
4. Whilst this is cooking, in a large bowl, add the bok choy, red onion, apple, spinach and lemon juice.
5. Mix thoroughly then add a pinch of salt and pepper and the olive oil, mix in and leave until serving.
6. When the butternut squash has only 10 minutes remaining, put a pan on the hob and heat to medium/high.
7. Spray a few sprays of one cal oil into the pan and place the salmon skin side down and cook for 10 minutes.
8. Turn the salmon on to all sides throughout cooking but cook for twice the amount of time on the skin side.
9. Serve on a plate and place the roasted butternut squash over the salad.

Makes 10

Ingredients:
140g Oats
50g Protein Powder (use Vegan Protein as alternative)
40g Agave Syrup
25g Seeds of choice
25g Raisins
1.5 tbsp Coconut Oil
2 TBSP unsweetened almond milk
15g 90% dark chocolate (optional)

Method:
1. Line a baking tray with grease proof paper.
2. Mix all ingredients in a bowl minus the coconut oil.
3. Place coconut oil into microwave to melt and then add to mixture.
4. Place mixture into baking tray and spread mixture to your preference of thickness.
5. Crumble dark chocolate and push evenly into mixture.
6. Place baking tray in fridge for 30 minutes.
7. In the meantime pre heat oven to 180 degrees.
8. Place baking tray in the oven for 15 minutes or until golden.
9. Remove, slice and leave to cool.

Serving: 1
To make 4 muffins

Ingredients:
30g Oats
25g or one scoop of protein powder (use Vegan Protein as alternative)
1 level tsp of baking powder
1tsp of coconut oil (if you have it)
8 Raspberries

Method:
1. Add all ingredients accept raspberries into a mixing bowl (melt coconut oil separately before adding to mixture).
2. Then add BOILING water to make a sloppy consistency.
3. Place in muffin tins.
4. Add 2 raspberries to each muffin making sure submerged fully.
5. Place in oven and bake for 10 mins at 180degree!! HAPPY EATING 😁

Makes: 1 Smoothie
Serving Size: 1 Smoothie

Ingredients:
100g Frozen Berries
4 Ice Cubes
250ml of Unsweetened Almond Milk
Half a Tsp of Xantham Gum

Method:
1. Place all ingredients into a food blender/processor and blend until you have formed a paste.
2. Scoof out and ENJOY.
3. Sprinle Cocoa Powder over the top for that bitter chocolate taste 😉

Makes: 8 Cookies
Serving Size: 1 Cookie

Ingredients:
1 Egg
25g Whey Protein (Your choice of flavour – use vegan as an alternative)
1/2 Apple Cored
50g Butter Beans or Chickpeas
1/2 tsp Baking Soda
45g Oats
1 Tbsp of Melted Coconut Oil
1 Small Banana

Method:

1. Preheat Oven to 190/170fan Celcius
2. Blend all ingredients except the oats in a blender/food processor.
3. Once blended up add the oats and stir them into the mixture with a spoon.
4. Put some Baking Parchment onto a baking tray and line with some coconut oil to prevent the cookies form sticking.
5. Spoon eight spoonfuls of mixture evenly onto the baking tray.
6. Bake cookies until golden roughly 15-20 minutes, keep an eye on these regularly to prevent over baking (Mine went golden very quickly)

Makes: 8 Slices
Serving Size: 1 Slice

Cake:
75g Ground Almonds
150g Low Fat Cottage Cheese
25g Vanilla Protein Powder
1 Egg
2 Tbsp Cococnut Flour
1 Egg White
2.5 Tbsp Stevia or (Sweetener of choice)
1 Tbsp Vanilla Essence
6 inch Springform Pan.

Topping
150g Frozen Berries
1/4 Tsp Xantham Gum
1 Tbsp Stevia or (Sweetener of choice)

Method:
1. Preheat oven to 175/155fan celcius
2. Place Ground Almonds into Springform Pan, flatten them out with your fingers or a sppon. This is your base so make sure the almonds are flattened evenly.
3. Put all ingredients into a blender and blend away.
4. Pour blended mixture on top of the ground almond base.
5. Place into the oven for 35 minutes.
6. Once cooked allow the cheese cake to cool.
7. When ready to serve place the Frozen Berries into a high heat Pan on the hob.
8. Add a dash of water.
9. Once the fruit has cooked down into a compote add the Stevia and Xantham Gum, stir in until absorbed.
10. Remove form heat and allow to cool before layering over the cheese cake.

Makes: 10 Slices
Serving: One Slice

Ingredients:

Cake:
1 Banana
2 tbsp Coconut Flour
45g Oats
45g Vanilla Whey Protein Powder
1 tsp Baking Powder
1 tbsp of Vanilla Essence
2 tbsp Stevia or (Sweetener of choice)
1 Peeled and Grated Carrot
100g Low Fat Cream Cheese
6 Medium Egg Whites

Topping:
150g Low Fat Cream Cheese
1 tbsp Stevia or (Sweetener of choice)

Method:
1. Preheat oven to 175/155fan celcius
2. Put all ingredients into a food prosessor minus the carrot and cream cheese and blend.
3. Mix in the carrot seperately using a wooden spoon.
4. Prepare a loaf pan by lining grease proof paper with coconut oil to prevent the cake from sticking.
5. Place cake into the oven for 35-40 minutes.
6. Remove cake from oven and leave to cool.
7. Place Cream Cheese and Stevia into the Blender
8. Top the cake with the blended cream cheese once cake has cooled.

Makes: 8 Slices
Serving: One Slice

Ingredients:
120g Oat Flour (Blended up rolled oats)
30g Vanilla Protein Powder
1 tsp Baking Powder
2 tbsp Coconut Oil
1 Large Lemon (Squeezed)
115g Alpro Vanilla Yoghurt
30g Stevia or (Sweetener of choice)
30g Agave Nectar Syrup
Zest of a Lemon
2 Whole Eggs
Half Tsp Cinnamon

Method:
1. Pre heat oven to 180/160fan celcius.
2. Mix Oat Flour, Protein Powder, Baking Powder, Cinnamon and Coconut Flour in a mixing bowl.
3. In a seperate bowl mix the 2 Eggs, Greek Yoghurt, Stevia, Agave Syrup, Lemon Juice, Coconut Oil and Lemon Zest.
4. Combine wet and dry ingredients together, mix to create a smooth batter.
5. Line a 4×8 loaf pan with baking paper. Line paper with coconut oil to prevent sticking.
6. Bake for 25 Minutes.
7. Leave cake to cool and then serve.

Makes: 6 Bites
Serving: 1 Bite

Ingredients:
2 TBSP Cocoa Powder
10g Walnuts
10g Raisins
2 TBSP Unsweetened Almond Milk
50g Whey Protein (use Vegan Protein as alternative)
1 TBSP Coconut Oil

Method:
1. Put Coconut Oil into a microwavable bowl and heat until runny.
2. Place all other ingredients into a mixing bowl. Then add in the melted coconut oil.
3. Mix all ingredients together with your hands.
4. Seperate the mixture into 6  small segments shapping them into ball like shapes.
5. Place in the fridge for 30 minutes.
6. Optional – sprinkle cocoa over the top of the Bites if wanting that ‘truffle style’ look and taste.

Serves 1

Ingredients:
40g Rolled Oats
150ml Almond Milk
25g Protein Powder (Your Choice Of Flavour)
50g 0% Fat Yoghurt
30g Blueberries

Method:
1. Put the oats and protein powder in a bowl and pour in a third of the milk.
2. Mix the miture into a smooth paste and then add the remainder of the milk and the yoghurt.
3. Mix the mixture until an even consistency.
4. Add the blueberried, cover the bowl with cling film and place in the fridge overnight.

Serves 4

Ingredients:
400g Lean Stewing Beef
1 Medium Onion Sliced
2 Cloves Garlic Crushed
1tsp Ras el Hanout (Or Garam Marsala)
1tsp Paprika
1tsp Ground Cumin
1tsp Ground Ginger
1tsp Ground Coriander
1 Beef Stock Cube
1 400g Tin Of Chopped Tomatoes
100g Mushrooms Coarsely Chopped
100g Pitted Prunes Coarsely Chopped
200g Dry (Uncooked) Cous Cous
Handful Of Coriander Finely Chopped
One Cal Cooking Oil

Serve With Your Choice Of Dark Green Vegetables

Method
1. Heat a large oven proof pan (one that has a lid – preferable a tagine) on the Hob over a medium heat.
2. Spray a few sprays of oil and add the onions. Cook until softened.
3. Turn the heat up to high and add the beef, cook until browned.
4. Add the garlic, cumin, ginger, coriander, paprika and ras el hanout to the pan, stir in and cook for 1 minute
5. Add the tinned tomatoes then fill up the can half way with water and add that also.
6. Add the stock cube and bring to the boil.
7. Preheat the oven to 170/150degrees fan.
8. Place a lid on the sauce and place in the oven for 2 hours.
9. Remove from the oven, add the prunes and the mushrooms (add more water if it is looking dry) then return to the oven for a futher hour.
10. When 10 minutes are remaining, add the cous cous to a bowl with salt and pepper and add boiling water to a ratio of 2 parts water to 1 part cous cous.
11. Cover the cous cous with a plate and towel and leave until serving.
12. Cook your choice of dark green vegetables.
13. Remove the meat from the oven when cooked and stir in the fresh coriander. Add salt and pepper as needed.
14. Serve the Tagine with the cous cous and vegetables.

Serves 3

Ingredients:
300g Raw Chicken Breast cut into mini fillets
(For Vegetarian and Vegan options, substitute equal amounts of Quorn or Vegan Chicken Pieces)

250g Cooked Brown Rice (1 microwave bag)
400g Tin Black Beans drained
1 Large Onion Sliced
227g Tin Pinapple Chunks In Juice
20g Jamaican Jerk Spice Mix
Salt

Method:
1. Preheat the oven to 220/200fan degrees.
2. In a large heavy oven proof dish, add all of the ingredients and mix up (including the pinapple juice).
3. Make sure the chicken fillets end up on top.
4. Place a lid on the dish or cover with tin foil and place in the oven for 30 minutes.
5. After 15 minutes check the dish, if it is looking dry add 20ml of water, stir and return to the oven.
6. Serve with a salad or green vegetables.

Serves 2

Ingredients:
1/2 medium onion finely sliced
200g Mushrooms (We use Shitake for a great flavour) roughly chopped
60g Philadelphia Garlic and Herbs Cream Cheese
100g Edamame Pasta
40g Parmesan cheese grated

Method:
1. Heat a pan on the hob over a medium heat, add the one cal oil spray and the onions. Cook for 4 minutes until softened.
2. Pour boiling water into a saucepan and heat on the hob. Add the edamame pasta and cook whilst continuing to make the sauce. Remove from the heat and drain when cooked, approx 4 minutes.
3. Add the mushrooms to the pan with the onions and cook for 3 minutes. The mushrooms should be softened but still have a good bite to them.
4. Add a splash of water (no more than 30ml) and cook for 30 seconds.
5. Remove the mushrooms from the heat and stir in the cream cheese.
6. Add the pasta to the sauce, return to the heat and cook for 1 minute, tossing regularly.
7. Serve with a slice of garlic bread, grate over the Parmesan cheese and add pepper.

Serves 1

2 Large Peppers
15g Feta
50g of cooked rice/grains of choice
90g Philadelphia lightest cream cheese
Half an red onion diced
1tsp Paprika
1tsp of Cumin
Fresh Coriander finely chopped
2 cloves of garlic
5 cherry tomatoes
75g of Quorn chicken pieces OR cooked 75g of cooked chicken.

Serve with a mixed leaf salad.

Stuffed Peppers
1. Preheat the oven to 200/180fan degrees.
2. In a bowl, mix the onions, paprika, cumin, garlic, rice, quorn coriander and cream cheese.
3. Mix well and add salt and pepper.
4. Evenly distribute the filling between the halves of pepper.
5. Place on a baking tray and place into the oven.
6. Cook for between 30 and 45 minutes until the peppers are soft.

Serves 2

240g Black Beans
50g Natural BreadCrumbs
Half an Onion Diced
1tsp of Cumin
1tsp of Paprika
Salt
Pepper
One Cal Oil Spray

Serve with 50g Original Violife Vegan Cheese and a mixed leaf salad.

Method:
1. In a mixing bowl, add the onion, garlic, cumin, paprika, breadcrumbs salt and pepper.
2. Crush the ingredients together and form into 4 burger patties.
3. Heat a pan on the hob to a high heat, spray in some one cal oil spray and add the burgers.
4. Cook for approximately 2 minutes and then turn over. Repeat this process to cook each burger twice on each side.
5. Mix the yoghurt and hot sauce together with a pinch of salt to serve on the burgers.
6. Serve with a salad and a food doctor pita bread.

Serves 3

Ingredients:
1/2 Medium Onion finely sliced
200g Red Split Lentils
100g Spinach
10g Minced Ginger
1 Vegetable Stock Cube
100g Ricotta (if vegan add 30g cashews crushed and add in place of ricotta)
375g Cooked Basmati Rice (one and a half microwave sachets)
1/2 Tin Chickpeas (about 200g)
20g Madras Curry Powder
1 Tin Chopped Tomatoes (400g)

Method:
1. Heat a pan on the hob on a medium heat and add the onion, cook for 5 minutes until soft.
2. Add the ginger aand the garlic and cook for a further 2 minutes and then add 3/4 of the spice mix.
3. Add the Lentils and turn the heat up to high and cook for a minute to split the skin of the lentils.
4. Cover the lentils in water so the ratio is about 2 parts water to 1 part lentils and add the stock cube.
5. Add the chickpeas and the tomatoes and reduce the heat to simmer until the lentils are softened, approx 25-30mins.
6. Stir every few minutes. If the curry begins to dry out, keep topping up with water to keep the lentils covered.
7. When the lentils are almost cooked, place a seperate pan on the hob and heat to a high heat.
8. Spray in a few sprays of oil and add the cubed tofu to the pan tossing regularly and cook until golden.
9. Add the spinach to the curry and cook for 1 minute until wilted down.
10. remove from the heat then stir through 2/3 of the coriander and the ricotta.
11. Add the remaining spice and cook for 1 minute, remove from the heat and toss through the remaining coriander.
12. Season the curry with salt as necessary.
13. Serve the curry over rice and place the tofu on top.

Serves 2

Ingredients:
4 medium eggs
1 medium onion finely sliced
1 green pepper finely sliced
1tsp paprika
1tsp ground cumin
400g tin chopped tomatoes
2 Joseph’s multigrain flatbreads (you can use wraps or flatbreads as a substitute)

Method:
1. Heat a pan to a medium/high heat on the hob and spray in a few sprays of oil. Add the onion and Peppers and cook until coloured.
2. Add the paprika, cumin and salt and cook for 1 minute.
3. Add the Tomatoes and half a cup of water and cook for 5 minutes.
4. Whilst the Sauce is cooking, heat your grill to its highest heat.
5. Cut up the flatbreads into small triangles and arrange on a baking tray.
6. In the sauce, create 4 small wells and crack the eggs into them and cook for 2 minutes.
7. Place the flatbreads under the grill. Regularly check the flatbreads and turn once they have become toasted.
8. Once cooked, remove from the oven and place to one side. Place the eggs under the grill.
9. Serve 2 eggs and the sauce on a plate with the tortillas. Garnish with pepper and coriander if you wish.

Serves 3

Ingredients:
700g Butternut Squash cut into cubes
1 Onion diced
1tsp Paprika
1tsp Cumin Seeds
1 Chicken Stock Pot (Knorr or equivilent)
Salt
Pepper
One Cal Oil Spray

Serve with: 80g Cooked Chicken Breast (Or 90g Quorn chicken pieces for a vegetarian option) and 1 Folded Flat Bread (Tesco or equivilent) per person.

Method:
1. Heat a large pan on the hob over a medium heat and spray a few sprays of One Cal Oil. Add the onions.
2. Cook for 10 minutes until soft and not coloured. Add the cumin seeds and cook for 2 minutes.
3. Add the Butternut Squash and Paprika and cook for a further minute.
4. Cover with boiling water, bring to the boil and then turn down the heat to simmer.
5. Cook with a lid covering for 45 minutes then add the stock, stir and cook for a further 15 minutes.
6. Add Salt and Pepper to season then blitz with a hand blender or using a food processor or blender (be careful for splash back).
7. Either add more water to thin out or cook with the lid off to reduce down to achieve desired consistency.
8. Serve with a toasted flat bread and the chicken warmed through. Add fresh Coriander for an added zing if desired!

Serves 1

Ingredients:
Half a portion of DDL Chilli
1 weight watchers Wrap
TBSP 0% Greek yoghurt
20g Nandos sauce of choice
10g Cheddar cheese
Serve with side salad

Method:
1. Heat the leftover chili in the mircrowave.
2. Place a frying pan on a high heat.
3. Add the Chili, yoghurt, nandos sauce and cheese to the centre of your wrap and roll/fold into a buritto.
4. Place the Buritto into the dry hot pan and toast until golden brown and piping hot then serve.

Serves 3

Ingredients:
375g 5% Fat Beef Mince
400g Can Chopped Tomatoes
400g Can Red Kidney Beans
1 Red Chili
1 Large Red Onion
2 Cloves Garlic
40g Tomato and Chili Puree
2tsp Paprika
1tsp Ground Cumin
1 Stock Cube/Pot
200ml Water
Handful of Chopped Corriander
1 Cal Oil Spray

Serve with:
1 Reduced Fat Garlic Bread Slice (Tesco)

Method:
1. Finely dice the onion and cook over a medium heat with 1 Cal oil spray until softened.
2. Add the mince and diced chili and turn heat up to medium/high and cook until browned, stirring regularly.
3. Add the puree, paprik, cumin and garlic and cook over the heat for 2 minutes, continuously stirring.
4. Add the chopped tomatoes, kidney beans, stock and water to the pan and mix thoroughly.
5. Bring to the boil then reduce the heat to low to simmer until the sauce has developed and thickened.
6. At this point it could also be added to a slow cooker and cooked throughout the day if desired.
7. Add more water as desired if wanting to cook longer to intensify the flavours.
8. When done, remove from the heat, season with salt and pepper if needed and add the corriander.

Serves 2

Ingredients:
2 100g Pork Loin Steaks
300g Butternut Squash cut into cubes
200g Mushrooms halved
3 Cloves Garlic minced
10 Sprigs Fresh Thyme
50g Philadelphia Lightest Cream Cheese
10 Mint Leaves finely chopped
Salt and Pepper
One Cal Cooking Oil

Method:
1. Preheat your oven to 200/180fan degrees. Place the butternut squash on a roasting tray, spray with oil and season with salt and pepper.
2. Place the butternut squash into the oven for 30 minutes to become soft.
3. Spray the pork steaks with oil, rub in 2 cloves of garlic and mint. Place on a Roasting Tray, season with salt and pepper.
4. Pull the leaves off from 5 sprigs of thyme and scatter over the pork.
5. After the butternut squash has been in the oven for 15 minutes, turn the heat up to 220/200fan degrees and move the butternut squash down a shelf.
6. Place the pork in the oven and cook for 20 minutes.
7. In a dry pan on a high heat on the hob, place the mushrooms in and begin to cook (no oil is needed as water will come out of the mushrooms).
8. Cook the mushrooms for 5-10 minutes until tender. Reduce the heat to medium, add the remaining garlic and cook for 1 minute.
9. Add approximately 50ml of water and the cream cheese. Stir to form a sauce (add more water or reduce the sauce to get desired consistency).
10. Add the remaining leaves of thyme to the mushrooms.
11. When the butternut squash is cooked, removed from the oven and mash up in a bowl.
12. Serve together on a plate once the pork is cooked.

Makes 6 burgers (3 Servings)

Ingredients:
375g 5% fat beef mince
1/2 Medium Red Onion
2 Cloves of Garlic
30g Tomato and Chili Paste
1/2 tsp paprika
1/2 tsp ground cumin
1 Cal Oil Spray
Salt
Pepper

Serve with:
1 Food Doctor Multi Seed Pitta
15g Tomato Sauce (Ketchup)
15g Cheddar Cheese
Green Salad dressed with low calorie sauce (as listed in the ‘Free Sauce’ Section)

Method:
1. Finely Dice the Onion, Crush the Garlic and mix together with the chili paste, paprika and cumin. Add a pinch of salt and pepper.
2. Add the mince and mix together with your hands working together until fully mixed in.
3. Form into 6 equal size burgers. Spray each burger top with oil and add salt to your taste on top.
4. Pre Heat Oven to 200/180(fan) degrees.
5. Heat Pan on Hob to Medium/High heat. Place each burger oil side down onto hot Pan.
6. Whilst on Pan, spray the raw side with oil and salt. After 2 Mins Flip Burgers.
7. After 2 further minutes, place pan in oven for 6 mins.
8. Allow to rest for 2 mins before serving.

Serves 3

Ingredients:
300g 5% Fat Beef Mince
1 Large White Onion diced
3 Cloves of Garlic crushed
30g Chorizo cut into small cubes
30g Tomato Paste
200g Plum Tomatoes crushed through your hands
1 Beef stock cube
Handful of mushrooms sliced
450g Sweet Potato cut into cubes
350g Carrots cut into chunks
5 Sprigs of Thyme
Salt and Pepper to taste
One Cal Cooking Oil

Method:
1. Heat an oven proof, heavy based pan to a medium heat on the hob. Spray the bottom with the cooking oil and add the onions. Cook until they begin to soften.
2. When the onions have begun to soften, turn the head to high and add the beef mince and chorizo. Cook until the mince has browned.
3. Add the garlic, cook for 1 minnute then add the tomato paste and add cook for one further minute.
4. Add the tomatoes, twice the amount of water as tomatoes and the stock cube, stir through and bring to the boil.
5. Once boiling, reduce the head to low/medium to suimmer and reduce.
6. Add the mushrooms, thyme, salt and pepper as needed and cook until a medium thickness sauce.
7. Whilst the sauce is cooking, boil a pan of salted water and add the carrots, cook for 7 minutes.
8. Now to the water add the sweet potato and cook for a further 12 minutes or until the sweet potato is soft.
9. Drain the sweet potato and carrot then return to the pan, mash with salt and pepper to season.
10. Preheat the oven to 240/220fan degrees.
11. Spoon the mashed sweet potato and carrot evenly on top of the meat sauce.
12. Using the back of a fork, run the spikes acros the top to create a raised uneven texture (this helps it crisp on top).
13. Place in the oven and cook for 25 minutes.
14. Serve with your choice of dark green vegetables (Brocolli, Kale, Black Cabbage to name a few).

Serves 2

Ingedients:
200g Raw Chicken Breast cut into chunks
1/2 Medium White Onion sliced
2 Cloves Garlic
1tsp Grated Ginger
15g of Your Favourite Curry Powder (Madras, Tikka etc)
400g Tin Chopped Tomatoes
Handful of Mushrooms sliced
Handful of Spinach
70g 0% Fat Yoghurt
Handful of Chopped Coriander
250g Cooked Rice or Two mini Naan’s
One Cal Cooking Oil
Salt to Taste

Method:
1. Place a pan on the hob on a medium heat. Spray the bottom with the cooking oil and add the onions. Cook until they begin to soften.
2. When the onions have begun to soften, turn the heat to high and add the chicken. Cook until the chicken has browned.
3. When the chicken has browned, add the garlic and the ginger and cook for 1 minute.
4. Add the curry powder and cook for 30s.
5. Add the tomatoes and half a tin of water, bring to the boil, then reduce the heat to maintain a simmer.
6. Cook until the sauce has thickened, add salt to taste along with the mushrooms.
7. When the Mushrooms have cooked and the sauce is thick, add the spinach. Cook only until the spinach has wilted.
8. Remove from the head and add the yogurt and coriander. Stir through and serve with the rice.

Serves 1

Ingredients:
200g 0% fat Yoghurt
20g Granola
10g Peanut Butter
25g Blueberries

Method:
1. Add the Yoghurt to a bowl and scatter the blueberries and granola on top, finish with the peanut butter dolluped on top!

Serves 1

Ingredients:
200g 0% fat Yoghurt
25g Blueberries
1/2 Small Banana
3 Walnuts
5g Agave Nectar

Method:
1. Nice and Easy, mix it all together in a bowl!

Serves 1

Ingredients:
30g Bran Flakes
200ml Unsweetened Almond Milk
30g Whey Protein
10g Peanut Butter

Method:
1. Blend the protein powder and peanut butter with 200ml of water and a few ice cubes.
2. Serve with the bran flakes and almond milk.

Serves 2

Ingredients:
200g Cooked King Prawns
1 Sharwoods (or equivilent) noodle nest
1/2 onion sliced
2 Spring Onions finely sliced
1/2 Red Pepper finely sliced
1/2 Cucumber spiralised or finely sliced
1 Carrot spiralised or finely sliced
1Tbsp white wine vinegar
1Tbsp Sweet Chilli Sauce
1Tbsp Vegetable Oil
20g Sesame Seeds
Handful of fresh Coriander Chopped

Method
1. In a large mixing bowl, first add the sliced onion and vinegar and allow to pickle for 10 minutes.
2. Whilst this pickles, boil a pan of salted hot water and boil the noodles until cooked, drain and leave to cool.
3. Add the remainder of the vegetables to the bowl and mix.
4. Add the Sweet Chilli Sauce and Oil and mix.
5. Add the noodles and coriander and mix. Serve into bowls.
6. Arrange the Prawns on top and scatter over the sesame seeds.

Serves 1

This recipe utilises the meatballs recipe from the ‘Tomato and Meatballs Chickpea Frusilli’ in the Dinners Section.
To locate this recipe click HERE.

Ingredients:
3 Meatballs sliced
1 Slice Biona Organic Rye Bread
20g Feta Cheese
30g of chosen sauce from sauce section
Half plate of salad (lettuce, cucumber, tomato, onion)

Method:
1. Toast the Rye Bread and stack with the meatballs, feta and sauce. Serve with salad.

Serves 1

Ingredients:
100g Cooked Chicken Breast sliced
30g Houmous of your choice
1 Slice Biona Organic Rye Bread
Half plate of salad (lettuce, cucumber, tomato, onion)

Method:
1. Toast the Rye Bread, spread over the Houmous and place the chicken on top then serve on the plate with salad.

Serves 1

Ingredients:
100g Cooked Chicken Breast sliced
20g Feta Cheese crumbled
30g of chosen sauce from sauce section
1/2 small onion sliced
Lettuce, Baby Tomatoes and sliced cucumber to fill your bowl
2 slices of Dark Rye Ryvita

Method:
1. Add the lettuce, tomato, cucumber and onion to a bowl and mix.
2. Place on top the chicken and feta.
3. Drizzle your chosen sauce evenly over the top.
4. Serve with the Ryvita.

Serves 1

Ingredients
100g Cooked Chicken Breast sliced
1/2 pack Uncle Bens (or equivilent) Spicy Rice
Handful of fresh Spinach
1 Large Mushroom Sliced
Salt and Pepper
One Cal Oil

Method:
1. Heat a Pan to a medium/high heat, add a few sprays of One Cal Oil and then the chicken to warm through.
2. Add the mushrooms and cook for 3 minutes until they soften.
3. Add the spinach and wilt.
4. Add the rice and heat through (add a dash of water to help the cooking of the dish)
5. Season with salt and pepper and serve.

Serves 2

Ingredients:
2 150g Pieces of Fillet Steak
400g New Potatoes sliced into 1/2cm slices
2 Medium Tomatoes halved
2 Large Mushrooms
1/2 Packet of Spinach
4 Cloves Garlic minced
Salt and Pepper

Method:
1. Remove the steak from the fridge, cover and ensure it is at room temperature before cooking.
2. Bring a pan of salted water to the boil and add the potatoes to par boil for 4 minutes.
3. Drain the poatoes and leave on the side.
4. Pre heat the oven to 200/180fan degrees.
5. On an oven tray place the mushrooms and tomatoes skin side down, season with salt and pepper and spray with one Cal Oil.
6. Spread 2/3 of the minced garlic evenly over the tomatoes and the mushrooms. Add the poatoes to the pan, spray with one cal oil and season.
7. Place in to the hot oven for 30 minutes.
8. When the food in the oven has 10 minutes remaining, spray the steak with One Cal Oil and season with salt.
9. Heat a large and heavy pan on the hob to a high heat. Add the steak.
10. Thickness of the steak will determine cooking time. for a 1 inch thick piece of meat it will require approximately 3 minutes per side to be medium/rare.
11. Adjust cooking time based on how you like your steak cooked. 2 minutes per side for rare or 4 minutes per side for medium.
12. When cooked, remove the steak from the heat and allow it to rest for at least 5 minutes.
13. In this time, heat a pan on the hob with a few sprays of One Cal oil, add the remainder of the garlic and cook for 1 minute.
14. Add the spinach and sautee until it has all wilted down, season with salt and pepper.
15. Serve on a plate and pour the juices from the rested steak back over the meat.

Serves 2

Ingredients:
150g 5% Fat Lean Mince Beef
100g Explore Cuisine Chickpea Frusilli
Half a Medium Onion finely diced
2 cloves of garlic minced
30g tomato paste
400g tin chopped tomatoes
Dash of white wine vinegar
salt and pepper to season
Handful of Basil finely chopped

Serve with 100g of Green Vegetables.

Method:
1. In a bowl, mix the mince, half of the basil, salt and pepper and work through your hands to mix the ingredients. Form 8 Meatballs.
2. Place a pan on a medium/high heat and add a few sprays of One Cal Oil. Add the onion and soften.
3. Add the meaballs to the pan and brown on all sides.
4. Add the Garlic and cook for 1 minute, then add the tomato paste and stir.
5. Pour in the chopped tomatoes and stir through, turn the heat down to low and cover.
6. In a seperate pan bring some salted water to the boil and add the chickpea frusilli. Cook for the time stated on the packet.
7. Uncover the sauce, add a dash of vinegar, salt and pepper to season, remove from the heat and stir through the remainder of the basil.
8. Serve in a bowl with the frusilli and Vegetables.

Serves 3

Ingredients:
3 Spring Onions roughly sliced
2 Cloves Garlic finely sliced
50g Tikka Curry Paste
400ml Can of Light Coconut Milk
100g Baby Corn cut into chunks
75g Sugar Snap Peas roughly cut
1 Red or Green Chilli finely sliced
300g White Fish Fillet Cut into chunks
Handful of Fresh Coriander finely chopped
One Cal Cooking Oil

Serve with 125g Cooked Rice per person and 100g of Green Vegetables.

Method:
1. In a hot pan, add the One Cal oil. Then add the spring onions, baby corn, chilli and garlic and cook for 2 minutes.
2. Add the curry paste to the pan and turn the heat down to medium, cook for a further 2 minutes.
3. Pour in the coconut milk and reduce heat to simmer for approximately 10 minutes or until the sauce begins to thicken.
4. Add the sugar snap peas with the fish fillets and cover over a low heat. Cook for 5 minutes.
5. Remove from the heat and stir through the Coriander.
6. Serve in a bowl with the rice and the Vegetables.

Serves 1

Ingredients:
1 Carrot cut into sticks
15 Grapes
30g Cheddar Cheese cut into sticks

Serves 1

Ingredients:
150g 0% Fat Yoghurt
25g Blueberries
10g Agave Nectar Syrup
15g Pecans

Method:
1. In a bowl, place the yoghurt. Scatter on top the blueberries and pecans then drizzle over the Agave.

Serves  1

Ingredients:
30g Whey Protein Powder
200ml Unsweetened Almond Milk or Water
1 Packet of Garbanzo Chickpeas found in Holland and Barrett

Method:
1. Mix/Blend the protein powder with the almond milk/water and 3 ice cubes.

Serves  1

Ingredients:
30g Whey Protein Powder
200ml Unsweetened Almond Milk or Water
1 Tesco Living Chocolate and Caramel Bar or 70kcal bar equivilent

Method:
1. Mix/Blend the protein powder with the almond milk/water and 3 ice cubes.

Serves 1

Ingredients:
2 Medium Eggs Boiled
2 Rice Cake

Method:
1. Slice the boiled eggs and place on the rice cakes. Season with salt and pepper to taste.

Serves 1

Ingredients:
2 Medium Boiled Eggs
2 Slices Dark Rye Ryvita

Method:
1. Slice the Boiled eggs and place on the Ryvita. Season with salt and Pepper to taste.

Serves 1

Ingredients:
1 Small Banana
1 Small Apple
10g 70% (or higher) Cocoa Dark Chocolate

Serves  1

Ingredients:
30g of either Walnuts, Pecans or Almonds.

Serves 6

Ingredients:
750g 5% Fat Lean Beef Mince
1 Large Red Onion diced
2 Cloves Garlic crushed
60g Tomato Puree
3 Cans of Chopped Tomatoes (400g Can)
280g Lasagne Sheets
Handful of Chopped Basil
One Cal Oil Spray

White Sauce:
45g Butter
500ml Skimmed Milk
40g Plain Flour
Grating of Nutmeg
Salt and Pepper

Ingredients:
1. In a hot pan, add the One Cal Oil and the diced Onion and cook until softened and cook over a medium heat.
2. Add the Beef mince and turn the heat up to high.
3. Once the mince is browned, add the crushed Garlic and the Tomato Paste and cook for 1 minute.
4. Add the Tinned Tomatoes and bring to the boil. Reduce the heat to medium and simmer until the sauce is thick.
5. Add salt and pepper to the sauce to season.
6. Whilst the Sauce is cooking, add the Butter to a seperate pan over a high heat and melt.
7. Once melted, add the flour and whisk together to form a roux. Keep the roux movig and cook for a minute.
8. Add the milk and whisk until the sauce is thick and smooth (Don’t worry if its lumpy at first it will smooth out).
9. Remove from the heat once smooth and add the salt, pepper and Nutmeg.
10. When the Sauce is cooked, stir through the chopped Basil.
11. Spoon in a layer of the sauce into the base of a large oven proof dish.
12. Layer the Pasta sheets on top followed by another layer of sauce and 1/2 of the white sauce.
13. continue to layer pasta and Sauce until it is all gone and finish with a layer of white sauce.
14. Heat your oven to 220/200fan degrees and cook the Lasagne for 30 minutes.
15. Serve with Salad.

Serves 3

Ingredients:
375g Raw Chicken Breast Cubed
1 Tin Light Coconut Milk (400ml)
100g Thai Green Curry Paste
10g Agave Nectar
5ml Fish Sauce
100g Courgette Cubed
1/2 Aubergine Cubed
7 Pieces Baby Corn
9 Cherry Tomatoes
Handful of Green Beans cut into 2cm pieces
Handful of fresh chopped Coriander
One Cal Oil
1 Packet Steamed Coconut Rice (250g)

Method:
1. Add a few sprays of One Cal Oil to a hot pan and cook the chicken until browned on the sides.
2. Add the Curry Paste and cook for a further 2 mins.
3. Add the Coconut Milk, Agave Nectar and Fish Sauce and stir. Bring to the boil.
4. Add the Courgette, Baby Corn and Aubergine, reduce the heat to a low heat and simmer.
5. Once the sauce has thickened, add the Cherry Tomatoes and Green Beans and cook until the Green Beans are tender.
6. Remove from the heat and stir through the Coriander.
7. Serve with the hot cooked rice.

Serves 4

Ingredients:
70g Filo Pastry cut into 6×3 inch sheets
30g Thai Green Curry Paste
5ml Fish Sauce
10g Agave Nectar
1 Bag stir fry vegetables
1 Egg for sealing and glazing

Method:
1. In a hot pan, stir fry the vegetables until soft.
2. Add the Curry paste, Fish sauce and Agave Nectar to the vegetables and cook through on a high heat for 1 minute.
3. Allow vegetable mix to cool.
4. Layer 2 the filo pastry sheets over each other (should make 8 full sets in total).
5. Place 1/8 of the vegetable mix in the centre and spread out length ways until about 1cm from each end.
6. Fold the ends in and roll the pastry using some beaten egg on the sealing edge to make the spring roll.
7. Repeat for the remaining 7 spring rolls.
8. Heat an oven to as high as it will go.
9. Place the spring rolls on a baking tray and brush with beaten egg to glaze.
10. Place Tray in the oven and cook until golden brown.

Serves 4

Ingredients:
1kg Chicken Breast Chunks
60g Agave Syrup
30g Grated Ginger
10g Fish Sauce
2 Limes
1 Red Chili
10-15 Basil Leaves
10-15 Mint Leaves
2 Courgettes
2 Peppers
10 Mushrooms
12 Wooden Skewers

Method:
1. Finely Chop the Chili, Basil and Mint and combine in a bowl with the Agave, Ginger, Fish Sauce and the Limes (juiced).
2. In a bowl, coat the chicken and leave to marinate for at least one hour. Overnight is better!
3. Chop the Courgette, Peppers and Mushrooms into Large Chunks.
4. Build Skewers by arranging the vegetables and Meat on the skewers as you wish.
5. Cook on a BBQ or on a griddle pan on a high heat.
6. Remember to use the marinade left over to baste the meat!

Serves 3

Ingredients:

Chicken:
500g Chicken Breast
1tsp Smoked Paprika
1tsp Garam Marsala
1tsp Cumin
1tsp Ground Coriander
1tsp Salt
20g Agave Syrup

Quinoa:
150g Cooked Quinoa
30g Raisins – Soaked for 5 mins in boiling water
30g Harissa Paste
1 Yellow Pepper
1 Red Onion
1 Courgette
Bunch Fresh Coriander
Salt + Pepper
One Cal Oil

Method:
1. Chop the Pepper, Onion and Courgette into chunks, place on a baking tray, season with salt and pepper and spray with One Cal.
2. Place in a pre heated oven at 220/200fan degrees and cook for 30 minutes until softened.
3. Whilst cooking, mix the spices and salt together for the chicken.
4. Chop the chicken into strips and place in a bowl. Coat the chicken in the spices and leave to one side.
5. Place a pan on a high heat and spray with One Cal Oil. Add the chicken and cook until cooked through.
6. If the Quinoa is cold, whislt cooking the chicken, warm through in a pan a dash of water until it is hot and dry.
7. Add the Agave Syrup to the chicken and cook for a further few minutes, tossing regularly.
8. Mix the roasted vegetables, Quinoa, Raisins and Harissa Paste.
9. Remove The chicken from the heat, finely chop the coriander, add 2/3 to the Quinoa and 1/3 to the chicken and serve!

Serves 2

Ingredients:
2 115g Salmon Fillets
1 Medium Onion
2 Garlic Cloves
200g Red Split Lentils
1tsp Paprika
1tsp Ground Cumin
1tsp Ground Garam Marsala
1tsp Cinammon
1 Chicken Stock Cube
Handful Chopped Fresh Coriander
20g Raisins soaked in boiling water
One Cal Oil Spray

Method:
1. Heat a pan over a medium heat, finely dice the Onion and add to the pan with some One Cal Oil.
2. Once the Onion is soft, add the garlic and lentils and fry for 2 mins.
3. Whilst the letils are frying, in a bowl, mix the Paprika, Cumin, Cinammon and Garam Marsala.
4. Add 2/3 of your spice mix to the lentils and fry for a further minute.
5. Cover the lentils with water so that they are sat approximately 1/3 below the water line.
6. Add the stock cube and cook over a low heat until very soft. If needed add more water as it cooks off (approx 20 mins).
7. Heat a pan over a medium/high heat and spray with One Cal Oil.
8. Sprinkle the remaining spice mix over the Salmon Fillets with some salt and add to the pan skin side down.
9. Cook on all sides until the colour has darkened and the Salmon is cooked through (approx 10 mins).
10. Remove the lentils once cooked, drain the Raisins and then add to the pan with the Coriander.

Serves 2

Ingredients:
2 130g Chicken Breasts
4 Thin Slices of a Large Chorizo
60g Lightest Philadelphia Cream Cheese
60g Light Salad Cheese
300g Peeled Sweet Potato
Pepper
2 garlic cloves
Squeeze of Lemon Juice
1tsp Dried Oregano
One Cal Oil Spray

Method:
1. Preheat the oven to 200/180fan degrees.
2. Crush the garlic and in bowl add this to the pepper, Lemon Juice and Cream Cheese.
3. Slice down the middle horizontally of each Chicken breast to butterfly and evenly spread the Cream Cheese mixture in the middle of each breast.
4. Boil a pan of water and put the Sweet Potato in, leave to boil for 10 mins.
5. Close the breasts and put 2 slices of chorizo across the top of each breast. Place on a tray and put in the middle of the oven for 25 minutes.
6. After 10 mins, drain the sweet potato. Prepare a salad to serve with the chicken, cube and then add the Salad Cheese.
7. When the chicken has 10 minutes remaining, heat a pan on a high heat and spray with One Cal Oil.
8. Add the cubed sweet potato and pan fry for 10 mins, tossing regularly. Season well and Serve with the chicken and salad.

Serves 4

Ingredients:
500g 5% Fat Beef Mince
2 Medium Aubergines
1 Medium Onion
1 Red Chili
2 Cloves Garlic
30g Double Concentrate Tomato Paste
1tsp Ground Cinammon
2tsp Dried Oregano
1 Beef Stock Pot
2 400g Tins Chopped Tomatoes
15g Chia Seeds
650ml Unsweetened Almond Milk
2 Medium Eggs
One Cal Oil

Method:
1. Ahead of time, put the Chia Seeds in a bowl and cover with water. Soak for a few hours until a jelly like consistency.
2. Heat a large pan on the hob over a medium heat. Dice the onion and add to the pan when hot with some sprays of One Cal Oil.
3. Once soft, turn the heat to high and add the beef mince, cooked until brown.
4. Crush in the garlic, add the chili once diced then add the Ground Cinammon, Tomato Paste and Dried Oregano. Cook for 2 mins stirring regularly.
5. Add the Tinned Tomatoes, Stock Pot and season to taste. Bring to the boil then simmer over a medium/low heat for 30 mins.
6. Whilst simmering, in another pan, add the almond milk and heat over a medium heat until simmering, add the soaked Chia seeds to thicken.
7. When thickened (use a small bit of flour and cold water mixed in a mug to thicken if too loose), remove from heat and beat in the Eggs.
8. Pre Heat the Oven to 220/200fan degrees.
9. Slice the Aubergine into thin slices length ways and line the bottom of a large oven proof dish.
10. Add half of the meat sauce over the aubergine, then add another layer of aubergine. Repeat.
11. Pour the white sauce over the top to cover and season well.
12. Put in the centre of the oven and cook for 1 hour.
13. Remove and allow to rest.
14. Serve with Salad.

Eggs On English Muffin
Serves 1

Ingredients:
1 English Muffin
2 Eggs
2 Pre sliced slices of thin Chorizo
1/2 small avocado
Salt
Black Pepper
Squeeze of Lime Juice

Method:
1. Smash the Avocado up in a bowl and add salt and the squeeze of Lime juice to taste.
2. Half and toast the English Muffin and Poach your eggs.
3. Spread the Avocado over each half and add the Chorizo slices (these can be cooked in a dry frying pan to crisp if you wish)
4. Add the poached eggs and crack over black pepper.

Eggs on Toast
Serves 1

Nutritional Information:

Ingredients: 448kcal, 31g Protein, 18g Carbs, 24g Fat
2 Slices of Hovis Nimble Bread
2 Eggs
2 Bacon Medallions
1/2 small avocado
Salt
Black Pepper
Squeeze of Lime Juice

Method:
1. Smash the Avocado up in a bowl and add salt and the squeeze of Lime juice to taste.
2. Toast the Bread, Poach your Eggs and grill your Bacon.
3. Spread the Avocado over each piece of toast and add the Bacon Medallions.
4. Add the poached eggs and crack over black pepper.

Serves 1

Ingredients:
3 Slices of Hovis Nimble Bread
50g cooked, sliced Chicken Breast
2 Grilled Medallions of Bacon
1 Boiled Egg sliced
Lettuce
Sliced Tomato
15g Low Fat Mayonnaise
Pepper

Method:
1. Toast the Bread until golden brown.
2. Place one slice on a plate and spread half of the Mayonnaise over, crack black pepper over the sauce and add the sliced chicken.
3. Add the sliced Tomato on top of the chicken and place the second layer of bread on top.
4. On the top side of the bread, spread the remaining Mayonnaise and add the Bacon, Lettuce and sliced Egg.
5. Finish with the final piece of Bread, cut in half and serve.

Serves 1

This is a great recipe for a quick meal and to use up left over vegetables.
Adapting the normal way to cook an omelette is key for this Recipe in order to avoid it sticking to the pan.

Ingredients:
3 Egg Whites
As much Vegetables as you can fit
1tsp Paprika
1/2 tsp Ground Cumin
30g Low Fat Salad Cheese
2 Medallions of Bacon
8 Baby plum or cherry tomatoes halved
Pinch of Salt
Pepper
One Cal Oil Spray

Method:
1. Pre Heat Grill to 220 degrees C and place bacon medallions on tray and grill both sides until cooked.
2. Whilst Bacon is in the oven, heat a small oven proof pan on the hob over a medium heat and spray in One Cal Oil.
3. When hot, add the vegetables and cook until softened and heated through.
4. Add paprika, salt and Cumin and mix through, cook for 30 seconds.
5. Add Egg whites and pepper and stir until it begins to set.
6. Once it begins to set keep stirring for 10 seconds then leave enuring mixture covers the pan.
7. Remove Bacon and place omelette under the gril until set on top.
8. Serve on a plate, flat or folded and add the Cheese in small cubes.
9. Serve with Tomatoes and Bacon.

Serves 2

Ingredients:
70g Oats
60g Vanilla (or your favourite flavour) Whey Protein
100g 0% Fat Greek Yoghurt
2tsp Agave Nectar Syrup
100g Banana
2 Medium Eggs
200ml Unsweetened Almond Milk

Method:
1. In a blender, add the Oats, Whey Protein, Banana, Eggs and Almond Milk and blitz until a smooth batter is formed.
2. Heat a frying pan to a medium/high heat, give a few sprays of One Cal Oil and add the batter to the size desired.
3. Multiple pancakes can be cooked at once if your pan is large enough, but ensure they do not touch.
4. After approximetely 1 minute, flip each pancake and cook on the other side.
5. When done, stack on a plate or 2 and keep warm in the oven if you wish.
6. Continue steps 2-5 until all the batter is cooked.
7. Arrange the pancakes on the plate and spread the yoghurt over each one evenly.
8. Drizzle over the Agave Syrup and serve.

Serves 3

Ingredients:
150g Chicken Breast
1 Medium Onion
2 Cloves Garlic
300g Courgette
1/2 Aubergine
45g Double Concentrate Tomato Puree
400g Tin Chopped Tomatoes
100g Mushrooms
1Tbsp Dried Oragano
45g Philadelphia Lightest
100g Edamame and Mung Bean Fettuccine
Handful Fresh Basil Leaves
30g Parmesan Cheese
1 Low Fat Garlic Baguette

Method:
1. Finely dice the Onion and add to a pan on a medium heat with a few sprays of One Cal Oil.
2. Dice the Courgette and Aubergine and add to the pan and cook until all ingredients are soft.
3. Add the Chicken and turn up to a medium/high heat until the chicken is sealed on all sides.
4. Crush and add the Garlic to the pan with the Tomato Paste and Dried Oregano and cook for 2 minutes.
5. Add the Chopped Tomatoes and bring to the boil, once boiling, reduce the heat and add the mushrooms.
6. Cook for 20-30 minutes over a medium – low heat. Ensure the sauce is simmering.
7. Once reduced down by approximetly a third, add the Philadelphia and stir in. Once stirred in, switch heat off.
8. Season the sauce with Salt and Pepper and add the basil once chopped.
9. Boil a pan of salted water and cook the fettucine until softened (roughly 8 minutes).
10. Pre Heat the oven to 200/180fan degrees.
11. Add the Sauce to the Fettucine and mix, add mix to oven proof dish, grate the parmesan over the top and cook in oven for 20mins.
12. Add the Garlic Bread to the oven as directed by the packaging to ensure Pasta Bake and Bread finish at the same time.

Serves 3

Ingredients:
400g Lean Diced Beef
1 Medium Red Onion
1 Large Carrot
150g Parsnips
3 Cloves Garlic
125g Chesnut Mushrooms
400g Can Chopped Tomatoes
1 Rich Beef Stock Pot
15g Ground Almonds
1tsp Dried Chili
1tsp Paprika
1tbsp Dried Oragano
4 Sprigs of Fresh Thyme
Handful of Chopped Parsley
15g Chia Seeds
300ml Water
1 Cal Oil

Method:
1. Ahead of time, put the Chia Seeds in a bowl and cover with water. Soak for a few hours until a jelly like consistency
2. In a bowl coat the Lean Diced Beef in the Ground Almonds and place to the side. Pre heat the oven to 160C/140C fan.
3. Cut the Onion, Carrot and Parsnips into Large Chunks.
4. Heat a large, thick, oven friendly pan to a medium/high heat and add some 1 Cal Oil spray to cover the bottom.
5. Add the Meat to the pan and brown the surface.
6. Add the Carrots, Parsnips and Onion to the pan and cook for 2 minutes, stirring regularly.
7. Add the Paprika, Sprigs of Thyme, Dried Oragano, Dried Chili and Garlic and cook for a further minute.
8. Add the Water, Chopped Tomatoes, Beef Stock and Soaked Chia Seeds and bring to the boil.
9. Once boiled, place a lid on the pan and transfer to the oven for 2 hours.
10. After 2 hours, chop the mushrooms into large chunks (or leave whole if small enough) and add to the pan.
11. Stir the mixture and return the pan to the oven for a further hour, if the sauce is thin, leave the lid off.
12. Once the sauce has thickened, remove from the oven, season as necessary and stir through the fresh Parsley.

Serves 2

Ingredients:
2 120g Salmon Fillets
Thumb Size Piece of Ginger
2 Cloves of Garlic
1 Red Chili
30ml Soy Sauce
30ml Shaoxing Rice Wine
30g Agave Nectar
1/2 tsp Chinese Five Spice
1 Cal Oil Spray

Serve with:
1 220g Bag Stir Fry Medley Bag
1 Nest Sharwoods Medium Egg Noodles (or similar)

Method:
1. Grate the ginger into a bowl, add the garlic crushed with the finely diced chili.
2. Add the soy sauce, Rice Wine, Agave Nectar and the Chinese five spice. Mix together and add the salmon fillets.
3. Marinate for a minimum of 15 mins. Salmon can marinate for up to a day in the fridge with cling film covering.
4. Heat Pan on the hob to a medium/high heat and spray a few sprays of oil into the pan. Add salmon fillets skin side down.
5. Turn salmon every 2 minutes onto each side until the surface becomes coloured and caramelised.
6. Removed Salmon, leave to rest and turn heat up to high. Add the marinade and cook until it thickens slightly to form sauce.
7. Serve with accompanyments and pour sauce over the salmon.

Serves 1

Ingredients:
1 Weight Watchers Wrap
2 Medallions of Bacon
1 Egg cooked to your choice
low cal sauce of your choice
Carrot and Cucumber sticks to serve

Serves 1

Ingredients:
50g Cooked Steak
1 Large Mushroom Roasted
1 110kcal Tesco or Sainsburys Flatbread
20g Cheddar
1 tomato sliced
30g Philidelphia Lightest
1/2 tsp Dijon Mustard
Handful of Lettuce

Method:
1. Pre heat the oven to 220/200fan degrees.
2. On a baking tray, place the flatbread, mix the dijon mustard and philidelphia lightest and coat the flatbread.
3. Arrange the steak, mushroom, tomatoes on the top as you desire.
4. Crumble the cheddar over the top.
5. Place in the oven and heat for 8 miunutes.

Serves 1

Ingredients:
50g Cooked Chicken
1 Large Mushroom Roasted
1/2 Red Pepper Roasted
1 110kcal Tesco or Sainsburys Flatbread
20g Feta
15g Houmous of yourhcoice
3 or 4 Baby Plum tomatoes
Handful of Lettuce

Method:
1. Pre heat the oven to 220/200fan degrees.
2. On a baking tray, place the flatbread and coat in houmous.
3. Arrange the chicken, mushroom, pepper, feta and tomatoes on the top as you desire.
4. Place in the oven and heat for 8 miunutes.

Serves 1

Ingredients:
1 200kcal Bun of your choice
120g Raw Chicken Breast
10g Dried Breadcrumbs
1tsp Smoked Paprika
1/2tsp Cumin powder
20g Cheddar Cheese
15g Buffalo Sauce
Salt and Pepper
One Cal Oil Spray

Method:
1. Place the chicken breast down on your board, align the face of the knife blade parallel to the board and cut the breast in 2.
2. Mix in a bowl, the paprika and cumin and add salt and pepper generously. Add the breadcrumbs and mix.
3. Dip each of the chicken pieces into the spice and breadcrumb mix.
4. Heat a pan to a high heat, spray in one cal oil and place in the chicken.
5. Turn the chicken every minute or 2 until cooked through and golden brown (roughly 10 mins depending on thickness).
6. Slice your bun in half and toast, add the chicken pieces to the base, the cheese and then cover in buffalo sauce.
7. Place the top of the bun on your sandwich and serve with salad.

Serves 3

Ingredients:
Bunch of Spring Onions
Bag of Beansprouts
1 Cucumber
1 Red Chili finely sliced
1 Lime (juiced)
20g Agave Syrup
5g Fish Sauce
15 Basil Leaves
15 Mint Leaves
30g smashed salted peanuts

Serve with 100g cooked chicken per person.

Method:
1. Combine the Agave Syrup, Fish Sauce and Lime in a small bowl for the dressing and place to one side.
2. Grate or finely slice the cucumber and spring onions and place in a large salad bowl.
3. Add the beansprouts and finely sliced chili.
4. finely slice the mint and basil and add to the bowl.
5. Coat the salad with the dressing and once mixed through, scatter the smashed peanuts over the top before serving.

Serves 1

Ingredients:
65g King prawns
10g crushed peanuts

Dressing:
Half a squeezed Lemon
5g Agave nectar Syrup
5g Chilli Oil
Handful of chopped fresh coriander (To dress salad once cooked)
Serve on a bed of green salad with a Sainsburys/Tesco folded flat bread.

Method:
1. Fry Prawns off with One Cal cooking spray.
2. Once cooked, layer the prawns over the bed of salad.
3. Sprinkle the crushed peanuts over the prawns.
4. Add the dressing ingredients together and stir in a separate bowl to then dress salad when ready.

Serves 1

Ingredients:
1 Sainsburys taste the difference king prawn fish cake
Served on a bed of salad to include:
Half a pepper
5 tomatoes
30g Feta
15g Healthy living Tesco salad cream

Serves 1

Ingredients:
125g Uncooked Chicken
1 Slice of Bacon
150g Uncooked Sweet potato
4 TBSP of Bisto gravy of choice
Hand size portion of green vegetables
One Cal Oil Spray
Salt and Pepper

Method:
1. Wrap the Uncooked Chicken in a slice of bacon and place on a tray into a pre-heated oven at 220/200 fan degrees and cook for 20-25 mins.
2. Cut the Sweet Potato into chunks, sprinkle with salt and pepper and spray with One Cal Oil.
3. Place into the oven with the chicken and cook for 20 minutes.
4. Steam, Boil or Microwave your vegetables and make up your gravy to serve.

Ingredients:
100g Uncooked Chicken Breast (sliced)
100g Uncooked ‘UGO Thrive’ Chickpea Fusilli (available at Sainsburys’)
1Tbsp Philidelphia Lightest Cream Cheese
1/4 Red Pepper sliced
1/2 Onion diced
Handful of Spinach
1/2 Low Salt Chicken Stock Cube
1 Clove Garlic crushed
1tsp Dried Italian Herbs
1/2tsp Smoked Paprika
Pepper to taste
Squeeze of Lemon Juice
One Cal Oil Spray
10g Grated Parmesan Cheese

Method:
1. Heat a Large Frying Pan on the hobs and add a few sprays of One Cal Oil.
2. When Hot, add the Chicken and Fry off until brown. Add the Pepper and Onion and cook until slightly softened.
3. Add the Garlic and Paprika and cook for a minute.
4. Add approx 100ml water, the stock cube and the cream cheese and mix.
5. In a seperate Pan, Boil some water and cook the Pasta as stated (approx 3 mins).
6. If the Sauce begins to thicken too much, add water to keeep it a fairly loose consistency (the pasta will absorb some).
7. When the pasta is cooked, drain and add to the sauce and cook in the sauce for a minute or 2 until the sauce is the consistency you want.
8. Add the dried herbs and spinach.
9. When the Spinach has wilted down, serve in a bowl, scatter over the grated cheese and add the lemon juice.
10. Serve with Brocolli or Veg of choice.

Serves 1

Ingredients:
100g Cooked chicken
20g Feta
30g Pomegranate Seeds
75g Microwave Merchant Gourmet Glorious Grains
30g Shredded Beetroot
1/2tsp Harissa Paste
5g Agave Syrup
Handful of chopped fresh Coriander
Half a squeezed Lemon
Served on a bed of salad

Method:
1. In a mixing bowl, add the Grains, Feta, Pomegranate Seeds, Beetroot and mix.
2. Add the Harissa Paste, Lemon, Agave Syrup, Chopped Coriander and stir together.
3. Chop the chicken into chunks and the feta into cubes.
4. On the bed of salad first add the bowl contents to the middle.
5. Add the Chicken and Feta and serve.

Serves 1

Ingredients:
2 Sainsburys/Tesco folded flat breads
1 can of drained spring water Tuna
Tesco healthy living French vinagrette dressing
¼ of a red onion finely diced
2 inch cucumber piece finely diced
20g diced Feta
1/2tsp Paprika
Handful of Fresh Chopped Coriander
Serve with a side salad with

Method:
1. In a bowl, combine the tuna, red onion, vinagrette, cucumber, feta, 3/4 of the fresh Coriander and Paprika.
2. Spoon Filling into the flatbreads and sprinkle with paprika.
3. use the remaining fresh Coriander to add to the salad then serve.

Serves 1

Ingredients:
50g Uncooked Edamame & Mung Bean Fettucine (Found in Tesco)
65g King prawns
200g Chopped Tomatoes
15g Tomato & Chilli Paste
Half a clove of garlic
10g Parmesan
Serve with 1 garlic bread slice

Method:
1. Fry off garlic clove followed by prawns using 1Cal Oil spray.
2. Heat chopped tomatoes & paste in a separate saucepan.
3. Add together once both cooked whilst Edamame is boiling. Top with Parmesan.

Serves 1

Ingredients
125g Uncooked chicken
2tsp Smoked Paprika
1tsp Ground Cumin
1/2tsp Ground Coriander
Half an Onion
4 Mushrooms
Half a pepper of choice
Handful of chopped fresh Coriander
15g Cheddar cheese
TBSP of 0% fat Greek yoghurt
2 Weight watchers Wraps
Serve with a green side salad

Method:
1. Cut into slices the onion, peppers and mushrooms.
2. Cut the Chicken into strips and place in a hot pan with a few sprays of one cal oil and cook until the outsides are brown.
3. Add the onion, peppers and mushrooms into the pan and cook over a high head until the chicken is cooked and the vegetables have softened.
4. Add the Paprika, Cumin and groud Coriander to the pan and cook for a further minute.
5. Remove from the heat, stir through the fresh Coriander and serve!

Serves 1

Ingredients:
200g 0% Fat Greek yoghurt
25g Blueberries & 25g Strawberries (Or 50g of one)
20g Walnuts
10g Raisons
5g Agave nectar syrup