Baked chicken with cheese and mustard

Ingredients

› 4 chicken breasts

› 28 g of wholemeal flour

› 57 g of grated low-fat Cheddar cheese

› 2 tbsp of fresh chives, finely chopped or dried chives

› 2 tbsp of low-fat milk

› 1 tbsp of mustard

› 1 level tsp of black pepper

Method

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

2. On a plate combine the cheese, flour, black pepper, and chives

3. Mix the milk and mustard in a bowl

4. Roll one chicken breast in the milk and mustard mix

5. Then roll the chicken breast in the flour and cheese mix until the

chicken is fully covered

6. Place the coated chicken breast on a lightly greased baking tray

7. Repeat the steps for the remaining chicken breasts

8. Bake in the oven for 35–40 minutes, ensuring there is no pink

meat remaining.

Barbeque chicken drumsticks

Ingredients

› 16 chicken drumsticks

For the marinade:

› 1½ tbsp of tomato sauce or tomato puree

› 14 ml of soy sauce

› 1 tbsp of balsamic vinegar

› 1 tbsp of honey

› 1½ tbsp of brown sugar

› 1 tsp of wholegrain mustard

› 1 tsp of Dijon mustard

› 1 orange, juice and zest

› black pepper to taste

Method

1. Mix all the marinade ingredients together in a large bowl and season

well with pepper

2. Place the chicken drumsticks into the bowl and stir around until all the

drumsticks are coated with the sauce

3. Cover the bowl with cling film and place on the bottom shelf of the

fridge to marinate for at least a couple of hours

4. Light the barbeque or preheat the oven to 200°C / 400°F / Gas Mark 6

5. Cook the chicken for at least 30 minutes turning regularly making sure

that the chicken cooks evenly on all sides

6. Before serving, check that the chicken is properly cooked by removing it

from the heat and cutting into the thickest part of it with a clean knife

to ensure that it is piping hot all the way through and there is no pink

meat remaining and the juices run clear.

Chicken in tomato sauce

Serve with boiled rice

Ingredients

› 1 medium-sized onion

› 1 medium-sized carrot

› 1 clove of garlic

› 1 tbsp of fresh parsley, or 1 tsp of dried parsley

› 10 ml of vegetable oil

› 2 medium-sized chicken breast fillets

› 300 g of passata or tomato based pasta sauce

› ½ a low-salt chicken stock cube dissolved in 100 ml of boiling water

› 100 g of fresh or defrosted peas

› Black pepper to taste

Method

1. Peel and roughly chop the onion and the carrot. Peel and crush

the garlic.

2. Wash and roughly chop the parsley, if using fresh herbs.

3. Heat the vegetable oil in a large saucepan and cook the onion, garlic

and carrot for 7–8 minutes.

4. Remove the skin from the chicken breast fillets. Chop the fillets into

chunks and add to the vegetable mix. Cook until the chicken turns

white on the outside, stirring occasionally.

5. Add the passata, chicken stock and chopped parsley. Cover the

saucepan with a lid and cook for 15 minutes.

6. Add the peas and cook for 3 minutes.

7. Season with black pepper to taste.

Chicken curry

Serve with boiled brown or white rice

Ingredients

› 350 g of cooked chicken

› 5 button mushrooms

› 1 medium-sized pepper

› 1 medium-sized onion

› 100 g of fresh or defrosted peas

› 1 large carrot

› 1 clove of garlic

› 2 dstsp of curry paste

› 1 tsp of vegetable oil

› 1 low-salt chicken stock cube dissolved in 275 ml of boiling water

 Method

1. Slice vegetables and garlic

2. Heat the oil in a frying pan and gently fry the onions, carrot and garlic

3. Add mushrooms and pepper to the frying pan and cook for

2–3 minutes

4. Add the curry paste to the pan and cook for 1 minute stirring all

the time

5. Stir in the stock and cooked chicken pieces

6. Add the peas, reduce heat and cook slowly for 10 minutes

without stirring

7. Serve with rice

Chicken and vegetable casserole

Serve with boiled potatoes or rice

Ingredients

› 4 chicken portions

› 3 large carrots

› 2 onions

› 2 celery stalks

› 6 mushrooms

› 20 g of frozen peas

› 1 low-salt chicken stock cube dissolved in 275 ml of boiling water.

› 2 dstsp of lemon juice

› ½ dstsp of mixed dried herbs

› pinch of salt if desired

› pepper

Method

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

2. Wash, peel and chop carrots, onion, celery and mushrooms

3. Place chicken portions in a casserole dish with all the vegetables

4. Pour in chicken stock, lemon juice, mixed herbs, salt and pepper

5. Bake for 1–1½ hours or until chicken is cooked

6. Serve with baked potatoes or rice

Grilled salmon cutlets

Serve with potatoes and vegetables

Ingredients

› 400 g of salmon fillets (4 fillets)

› 1 lemon

Method

1. Preheat the grill for 10 minutes on a medium heat

2. Line the grill pan with foil

3. Place the salmon under the grill for 3–4 minutes each side

4. Serve with a lemon wedge on the side

Sun-dried tomato cod

Serve with potatoes and sugar snap peas or your favourite green vegetables

Ingredients

› 2 x 200 g of cod fillets

› 2 tsp of sun-dried tomato pesto

Method

1. Preheat oven to 180°C / 350°F / Gas Mark 4

2. Place cod fillets in tin foil, top with sun-dried tomato pesto, wrap

and place on a baking tray in the oven for 20–30 minutes until

cooked through

3. Serve and enjoy

Soy salmon

Serve with wholegrain rice and crunchy broccoli

Ingredients

› 2 salmon fillets

› 1 tsp of melted butter

› 55 ml of soy sauce

Method

1. Preheat oven to 200°C / 400°F / Gas Mark 6

2. Place butter in a small saucepan on medium heat and melt

3. Add the soy sauce and combine with the melted butter

4. Tear a large piece of aluminium foil and place on a baking tray

5. Place salmon fillets on the foil, gently fork into the salmon creating

little holes and pour the soy sauce mixture over

6. Cover with foil and place in oven for 15 minutes

Fish fingers

Serve with mashed potatoes and peas

Ingredients

› 250 g of cod, cut into 2-cm strips

› 25 g of plain flour

› ½ tsp salt

› pinch of black pepper

› 1 egg

› 40 g of breadcrumbs

› 40 g of oats

› 10 ml of vegetable oil

Method

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

2. Set up 3 bowls, the first with flour and a little salt and pepper to

season, the second with the eggs beaten, the third with the

breadcrumbs and oats

3. Chop the fish into thumbsized strips

4. Dip the fish strips into flour, then egg, then the breadcrumb and

oat mixture

5. Spread the oil over the baking tray and then lay the fish fingers on

the tray and cook in the oven for 15–20 minutes, turning over

half-way through

Peri-peri salmon

Serve with rice or potatoes and salad

Ingredients

› 400 g of salmon fillets (4 fillets)

› 1 tsp of vegetable oil

› 1 tbsp of peri-peri spice mix

Method

1. Preheat the grill for 10 minutes at a medium heat

2. Rub a little vegetable oil over each salmon fillet

3. Then add the peri-peri spice to the salmon and leave to marinate

in the fridge for 5 minutes

4. Cook the salmon gently for 8–10 minutes, turning occasionally

Tuna pasta bake

Serve with a tossed green salad or vegetables of your choice,

for example, chopped carrots, peas or sweetcorn

Ingredients

› 375 g of pasta

› 2 tins (198 g) of tuna in brine, drained

› 1 onion, chopped

› 1 tsp of Worcestershire sauce

› pinch of salt if desired

› pepper

› 25 g of low-fat spread

› 225 g fresh brown breadcrumbs (6 slices)

Method

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

2. Bring pasta to the boil and cook following the instructions on the

packet (approximately 13 minutes).

3. Flake the tuna and mix together with the onion, Worcestershire sauce,

salt and pepper, followed by a layer of pasta.

4. Pour some of the mixture into a casserole dish. Add a layer of

breadcrumbs, followed by a layer of sauce.

5. Continue layering in this way until all the ingredients have been

used up.

6. Finish with a layer of breadcrumbs on the top, dot the surface with the

low-fat spread and bake in the preheated oven for 20–25 minutes.

7. Serve immediately. 

Fish pie

Ingredients

› 675 g of filleted fish

› 1 onion, finely chopped

› few drops of lemon juice

› 150 ml of water

› 275 ml of low-fat milk

› 25 g of low-fat spread

› 1 dstsp of plain flour

› pinch of salt if desired

› pepper

› 8 potatoes, cooked and mashed

› 40 g of frozen peas

› 2 carrots, chopped

Method

1. Skin the fish and cut into 4 pieces. Wash in cold water.

2. Place in a saucepan with onion and lemon juice. Add the water and milk.

Cover and cook gently for 10 minutes.

3. Drain the fish, saving the stock.

4. Melt the low-fat spread in a saucepan. Add the flour and cook for

2 minutes until it forms a soft ball. Remove from heat and add fish

stock gradually, stirring continuously. Bring to the boil, reduce heat

and cook for another 2 minutes, still stirring.

5. Grease a casserole dish and add a little sauce. Place fish in dish and

cover with the salt and pepper, remaining sauce, peas and carrots.

6. Spoon the mashed potatoes over the filling.

7. Brown under the grill or in the oven.

Baked, stuffed fish

Serve with vegetables of your choice, for example,

chopped carrots, peas or broccoli

Ingredients

› 8 small fillets of fish

› 56 g of brown breadcrumbs (2 slices)

› 1 onion, finely chopped

› pinch of salt if desired

› pepper

› 1 tbsp of fresh parsley, finely chopped (or 1 tsp of dried parsley) or ¼ tsp of

mixed dried herbs

› 1 tsp of vegetable oil

› 1 lemon, cut into wedges – some for lemon juice (or grated rind) and some

to serve with fish

Method

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

2. Rinse the fish under cold running water and remove any bones.

Dry in kitchen paper.

3. Mix the breadcrumbs, chopped onion, parsley or mixed herbs, salt

and pepper, in a small bowl.

4. Stir the oil into the crumb mixture. Finally add a little lemon

rind or juice.

5. Lay 4 fillets on a greased dish, skin-side down, and spoon the stuffing

carefully onto each fillet. Flatten well down and cover with the other

4 fillets. Cover with foil.

6. Bake for 20–30 minutes, depending on size and thickness of the fish.

7. Lift the fish carefully on to a warmed serving

Honey roast ham

Ingredients

› 1 ham, around 2 kg
› 3 tbsp of wholegrain mustard
› 5 tbsp of honey

Method

1 . Calculate the cooking time. Allow 20 minutes per 450 g of ham.
2. Remove the outer wrappings and place ham in a saucepan.
Cover with cold water, place the lid on top and bring to the boil.
3. Boil for the length of time you have calculated, or as indicated on
the ham’s cooking instructions.
4. At the end of the cooking time, turn the heat off and leave the ham
sitting in the hot water for about 10 minutes – this will make
it easier to carve.
5. Drain off the water and place the ham on a baking tray.
6. Preheat the oven to 160°C / 320°F / Gas Mark 3.
7. Cover the ham on the baking tray with foil and roast for 30 minutes.
8. In a cup, mix up the honey with the wholegrain mustard.
9. Remove foil and spread over the surface of the ham using the
back of a spoon or a knife.
10. Roast for a further 15 minutes until golden brown, basting
once or twice during cooking with the honey glaze.

Pork, chickpea and sweet potato stew

Ingredients

› 1 tsp of vegetable oil
› 1 lean loin pork chop, cut into strips
› 1 small onion, peeled and chopped
› 1 clove of garlic, peeled and crushed or finely chopped
› ½ tsp of paprika
› ½ tsp of dried rosemary
› ½ tsp of dried thyme
› 1 bay leaf
› 1 tbsp of chickpeas, drained
› ½ of a medium-sized sweet potato, peeled and cubed
› 400 g tin of chopped tomatoes

Method

1. Heat the oil in a non-stick pan and when hot, brown the pork.
Remove the pork from the pan and set aside.
2. Next add the onion and all the herbs and spices and cook for 5 minutes
before stirring in the remainder of the ingredients, including the pork.
3. Cover the stew, turn the heat down to its lowest and simmer until
tender (1 hour).

Pork and pepper kebabs

Ingredients

› 480 g of lean pork, diced
› 2 red peppers
For the marinade
› 3 tbsp of balsamic vinegar or juice of 1 lemon
› 20 ml of vegetable oil
› 1 red chilli, trimmed
› 2 cloves of garlic, peeled and crushed
› 1 level tsp of paprika
› 1 tsp of dried parsley
› freshly ground black pepper.

Method

1. Place the balsamic vinegar/lemon juice and olive oil in a bowl.
2. De-seed the chilli and slice it very thinly. Toss the chilli into the bowl
and whisk with a fork.
3. Add in the crushed garlic and the paprika.
4. Stir the parsley into the marinade and season with some black pepper.
5. Add the diced pork to the marinade, making sure that it is well coated.
6. Cover with cling film and leave for at least 1 hour, or overnight in
the fridge.
7. Chop the red peppers in half, de-seed and cut them into chunks.
Thread a piece of pepper onto a skewer, followed by some
marinated pork, and then continue until you have filled the skewer
with meat and peppers.
8. Repeat the process for the other 3 skewers.
9. Place the kebabs on a hot barbeque or under a hot grill and cook for
approximately 20 minutes until they are cooked through, making
sure that you turn them frequently and brush with the
marinade occasionally.

Grilled pork chops with apple sauce

Serve with potatoes and French beans or your favourite green vegetables

Ingredients

› 4 lean pork chops
› 4 dstsp of apple sauce
› salt and pepper to taste

Method

1. Preheat the grill for 10 minutes
2. Trim off any excess fat from the pork chops
3. Cook under a hot grill for about 5 minutes each side
4. Check that the juices run clear and there is no pink meat
5. Season with salt and pepper to taste
6. Serve with the apple sauce

Beef or lamb curry

Serve with boiled rice or boiled potatoes

Ingredients

› 10 ml of vegetable oil
› 450 g of lean stewing beef or lamb
› 1 large onion, chopped
› 1 clove of garlic, chopped
› 2 dstsp of curry paste
› 1 apple, peeled and grated
› 2 low-salt beef stock cubes dissolved in 1 litre of boiling water

Method

1. Preheat the oven to 180°C / 350°F / Gas Mark 4.
2. Cut meat into 2-cm cubes.
3. Heat the oil and fry the meat, onion and garlic over a low heat until
the meat is brown on all sides. Then place in a casserole dish.
4. Add the curry paste to the juices remaining in the pan.
5. Cook for 2–3 minutes.
6. Add the stock and grated apple.
7. Stir continuously to avoid lumps.
8. Bring to the boil and add to the meat mixture in the casserole dish.
9. Cook in the preheated oven for 1½ hours until meat is tender.

Pork stir-fry

Serve with noodles or boiled rice

Ingredients

› 450 g of pork pieces
› 1 clove of garlic
› 1 onion
› 6 mushrooms
› 1 pepper
› 2 carrots
› 1 low-salt chicken stock cube dissolved in 150 ml of boiling water
› 2 dstsp of soy sauce
› 2 tsp of cornflour
› 20 ml of vegetable oil

Method

1. Cut pork into thin slices.
2. Cut onions into thin slices and chop garlic.
3. Slice mushrooms and cut carrots and pepper into thin strips.
4. Mix the chicken stock with the soy sauce. Blend in the cornflour
and mix to a smooth paste.
5. Heat the oil in a large frying pan. Add the pork and fry until
well browned.
6. Add onion and carrot to the pan and fry for 2–3 minutes.
7. Then add mushrooms and pepper to pork mixture and continue
frying for 2–3 minutes.
8. Pour the stock mixture into the pan and bring to the boil, stirring all
the time. Simmer for 5 minutes.

Beef stew

Ingredients

› 675 g of lean stewing beef, diced
› 20 ml of vegetable oil
› 5 medium-sized carrots, peeled and chopped
› 1 medium-sized onion, chopped
› 1 low-salt beef stock cube dissolved in 575 ml of boiling water
› Salt and pepper to taste
› 2-3 medium-sized potatoes

Method

1. Fry the meat in a frying pan on both sides until browned.
2. Remove from the frying pan and place in a saucepan.
3. Fry the carrots and onion lightly in the frying pan.
4. Remove from the frying pan and place with the meat in the saucepan.
5. Add the stock, salt, pepper and potatoes to the saucepan. Stir.
6. Cook gently over a low heat for 1–1½ hours until the meat is tender.