Weight Management Programme

Your reduced calorie meal plans & recipes

* - less than 20 mins to prepare * - less than 40 mins to prepare * - more than 40 mins to prepare F - freezable

All recipes containing meat/fish can be adapted to suit vegetarians by using a protein substitute such as tofu, cheese alternatives, nuts, sprouted beans, lentils and beans. Dairy products can be substituted with soy replacements or skimmed goats milk.

* Please note some of these recipes are intended as snacks or accompaniments to main meals recipes.**Images used for recipes are for illustrative purposes only.

AbbreviationsTeaspoon tspTablespoon tbspDesert spoon - dsp

Lunches Preparation time guide PageLunchtime meal plan options - 4French onion soup * F 5Celery soup * F 6Courgette & trout roulade * F 7-8

Carrot & coriander soup * 9Fruity greek salad * 10

Crunchy tabbouleh salad * 11

Smokey chicken and corn potatoes * 12

Spinach, & cheese wrapChicken caesar wrapMustard ham wrap

***

13-15

Smoked salmon & broccoli frittata * 16

Chilli zucchini pasta * 17

Tuna melts * 18

Asparagus dipper * 19

Creamy mushrooms florentine en croute * 20

Breakfasts Preparation time guide PageBreakfast meal plan options - 2

Poached egg & serrano ham en pain * 3

NB. The calorie content of each meal is an estimated value per portion

Dinners Preparation time guide PageDinner meal plans options - 21Lentil moussaka * 22

Glazed beef skewers * 23

Salmon & kiwi salsa * inc marinating time 24

Vine roasted tomatoes * 25

Saltimbocca chicken & lemon crushed potatoes * 26

Cod with orange chilli glaze * 27

Sea bass in chorizo sauce * 28Baked stuffed aubergine * 29Pork teriyaki * Plus 2 hours marinade time 30Sweet potato wedges * 31

Butterfly chicken and shitake mushrooms * 32

Steam fry tofu and leeks * 33

Seafood pancakes * 34

Turkey burgers with tzatziki * 35

2(r) indicates a recipe. Other dishes are just a matter of compilation.

Breakfast meal plan options

1. Any of the following cereal options taken with 250ml of skimmed or semi skimmed milk or light soy milk and a few berries:

45g of Alpen (no added sugar) museli-250 cal. Two Shredded wheat & berries, 2 tsp of sugar -164 cals. Two Weetabix topped with berries -220 cals.

2. Poached egg and crispy Serrano ham en pain -265 cals (r).

3. Dalfour fruit spread or marmite on 2 slices of whole grain toast -260cal.

4. Four Ryuita and a 250g tub of fat free cottage cheese 230cals.

5. Two crumpets with small knob of low fat spread -280cals.

6. Two med Poached eggs, grilled tomato and mushrooms -250cals.

7. Two grilled Portobello mushrooms topped with 2 scrambled eggs-250cal

8. Two vegetarian tofu sausages (grilled) and baked beans ( tin of low sugar variety) -271 cals.

9. One large boiled egg and marmite soldiers (1 slice of whole grain toast) -230 cals.

10. 200g of fresh melon sliced and topped with 2 slices of Parma/Serrano ham and few sliced strawberries -180 cals.

3Breakfast

1 English wholegrain muffin or wholegrain soft rollKnob of low fat spread1 free range egg1 slice of Serrano ham

Poach the egg in gently simmering water. Slice the muffin in half and spread it with the low fat spread. Grill the Serrano ham until crispy. Sit the egg on the muffin and top with the crispy ham.Or, if using a soft wholegrain roll, slice it through and pop the egg and ham inside.

Poached egg & serrano ham en pain(1 portion)

Recipe:

Calories

256 cals *

4Lunch meal plan options

1. Soup options:

French onion soup (bought or recipe version), and a dressed mixed side salad. 300 cals.

Celery soup (r) 80 cals, cherry tomatoes and whole meal roll 150 = 210 cals.

Carrot and coriander soup (r) 90 cals with a small wholemeal roll 150 cals =240cals

2. Courgette and trout roulade (r) with a bag of balsamic dressed rocket leaves and 50g of cherry tomatoes 320 cals.

3. Fruity Greek salad (r) and 1 mini type wholemeal pitta -302 cals.

4. Crunchy Tabbouleh salad in crispy lettuce (r) 225 cals

5. Smokey chicken with corn and new potatoes (r). Serve this with 50g of cherry tomatoes (see recipe) -350 cals.

6. Baked potato (150g) 115 cals with any of the following toppings: a 250g tub of low fat cottage cheese with chives and salad

100 cals. One small 80g tin of tuna in brine mixed with 1 dessert spoon of

low fat mayonnaise-145 cals. 100g of prawns with 1 dessert spoon of low fat mayonnaise and a

squeeze of lemon 135 cals.

7. One whole wheat tortilla wrap -with a choice of any one of the following fillings:

Spinach and cream cheese -264 cals (r). Chicken Caesar 260 cals (r). Ham and grain mustard-260 cals (r).

8. Three Falafel (bought) in whole grain pitta bread with three lettuce, tomato and spring onion and 1 dessert spoon of tzatizki = 320 cals.

9. pot of any of the Cauldons vegetarian pate pots on 2 slices of wholemeal toast with a side salad and 4 olives -250 cals.

10. Smoked salmon and broccoli frittata (r), with tomato salad and 100g of boiled new potatoes-300 cals.

11.Chilli zucchini whole wheat pasta (r) serve this with a tossed green salad. 390 cals.

12. Tuna melts. (r) -350 cals.

13. Asparagus dipper (r) and slice of rye bread- 250 cals.

14. Creamy mushrooms Florentine en croute (r) -225 cals.

5LunchtimeFrench onion soup

(2 portions)Recipe:

Calories

211 cals * F

1 tbsp of olive oil large onion peeled and cut into fine rings450ml pint of beef stock1 tsp of dry sherrySeasoning2 slices of whole grain French bread (2.5cm/1 thick) 25g/1 oz of low fat cheddar cheese

Heat the oil and gently cook the onions in a large pan until soft (10mins). Pour the stock into the pan and bring it to the boil Simmer for 35 minutes. Add sherry to taste and season. Grill the French bread topped with the cheese until just melted. Serve the soup in bowls and place the cheesy bread in the centre.

6Lunchtime

300g/12oz of celery stalks chopped60g/1.25oz of potatoes (after peeling). Chopped into small dice80g/3.25oz of leek (white part only)1 dsp of oil2 tsp of vegetable boullion powder dissolved in 500ml of boiling water1 tsp of celery or fenugreek seeds slightly crushed15g/0.75oz of chopped shallots1 dry bay leaf30ml/2 dessert sp of half fat crme fraiche

Heat the oil in a small saucepan with lid and add the shallots, and leek. Put the lid on the pan and gently cook the veg until soft (5 mins). Stir occassionally.

Add the celery, seeds and bay leaf and cook for another 3 minutes with the lid on.

Add the potatoes and stock then mix well. Bring to the boil and simmer for around 15-20 mins.

Blend the soup, season (freeze at this point). Stir in the crme fraiche and serve.

Celery soup(2 portions)

Recipe:

Calories

105 cals * F

7LunchtimeCourgette & trout roulade

(4 portions)Recipe:

25g/1oz of butter125g/5oz of courgette grated1 tbsp of plain flour150ml/ pt of semi skimmed milk2 eggs separated2 spring onions choppedSeasoning a handful of chopped parsley125g/5oz of mascarpone cheese1tbsp Tatar sauce65g/2.5oz of smoked trout fillet flaked tbsp of chopped chives3 sprigs of dill torn into small pieces.

Preheat the oven 400f/200c/gas 6. Line a small baking tray (16x11cm/6.5x4.5) with

greaseproof paper. Melt the butter in a small pan, add the grated courgettes

and cook over a medium heat for 3 mins with the lid on until soft. Then remove from the heat.

Melt the remaining butter in a small milk saucepan and add the flour, beating to make a paste. Remove from the heat and introduce the milk, beating well.

Return the mix to a gentle heat; add any remaining milk and stir until a smooth sauce consistency is achieved (2-3 mins). Remove from the heat and allow to cool for a couple of minutes.

When the sauce is cool, beat the egg yolks into the sauce mix and then stir in the cooked courgettes, spring onion, seasoning and parsley.

Whisk the egg whites until just firm. Mix a spoonful into the sauce and then gently fold in the rest.

8 Spoon the mixture onto the greaseproof paper. Spread it evenly. If you have to use a larger baking sheet than required, cut the parchment to size and only spread the mix on this or the roulade will be too thin.

Bake in the middle of the oven for around 15-18 minutes or until risen and just set.

Put a piece of greaseproof paper onto a clean tea towel on the work bench and turn the roulade out onto this.

Carefully remove the lining from the roulade base and cool for around 30 minutes.

Beat the mascarpone cheese to soften it. Add the tartar sauce and spread the mix over the roulade

but not right to the edges. Scatter the trout over the sauce

and sprinkle with the herbs and a little black pepper.

From one of the shorter edges roll up the roulade, using the paper to help. Roll it quite tightly, lift it up and sit it joint down on a plate.

Chill the roulade but bring back to room temperature for 10 mins before slicing carefully into 4 portions and serving.

Lunchtime

Calories

292 cals *

9200g 8oz of carrots chopped50g/2oz of chopped onionThe white of one leek (100g/4 oz) chopped1 dsp (10ml) of olive oilDry bay leafPinch of ground cumin1 tsbp of fresh coriander425ml/pt of water or veg stock

Heat the oil in a saucepan and gently cook the onion until soft.

Add the carrots and leek and cook gently for 5 minutes with the lid on the pan.

When the veg is soft add the water/stock, bay leaf and cumin.

Simmer with the lid on for 20 mins. Liquidise then add the coriander and seasoning

to taste.

LunchtimeCarrot & coriander soup

(2 portions)Recipe:

Calories

100 cals *

10

LunchtimeFruity greek salad

(2 portions)Recipe:

Calories

213 cals *

a green pepper, deseeded1 ripe peach of cucumber cut into small chunks small red onion peeled and cut into thin slices a crisp lettuce such as romaine or Cos50g/2oz of Greek-style black olives100g/4 oz of feta cheese3 tbsp of low fat natural yogurt2 dsp of lemon juice tsp of mint sauce1 tbsp of chopped fresh mintSeasoning

Cut the pepper into bite size chunks.

Remove the stone from the peaches, cut into thin slices and mix with the pepper.

Discard any damaged leaves from the lettuce, wash and shake dry.

Tear the lettuce leaves into pieces and mix them into a serving bowl with the olives, pepper, cucumber, onion and peaches.

Cut the feta cheese into cubes and toss into the salad. Mix the yogurt, mint

sauce, lemon juice, seasoning and mint together and serve over the salad.

11

110g/4.5oz of bulgar wheat.3 tbsp of fresh lemon juice1 tbsp of olive oil.3 tbsp of chopped parsley2 tbsp of chopped fresh mint2 spring onions chopped.1 firm tomato skinned and chopped. cucumber finely diced.10 toasted almonds a 400g tin of chickpeas drained.

Cover the bulgar in cold water and soak for 20 minutes.

Drain well then squeeze out the remaining water from it with your hands.

Place the bulgar into another bowl and add all the ingredients. Stir well.

Season to taste. Best chilled for a little while to let the flavours develop.

LunchtimeCrunchy tabbouleh salad

(2 portions)Recipe:

Calories

220 cals *

12

LunchtimeSmokey chicken and corn potatoes

(2 portions)Recipe:

Calories

343 cals * F

250g of new potatoes1 large corn cob red onion thinly slicedJuice of a lime1 tbsp of olive oil1 clove of garlic crushed tsp of smoked paprika2 small (150g/6oz) skinless chicken breasts each halved through the middle to make 2 thin escallops pack of fresh coriander choppedSeasoning Lime wedges to serveThis can be cooked on a BBQ, griddle pan or grilled

Mix the remaining oil with the crushed garlic, paprika and seasoning in a shallow bowl then toss the chicken till thoroughly coated.

Cook the potatoes in boiling water for 6 minutes and then add the corn. Continue cooking for another 5-6

minutes until both are tender but not over done. Drain well and keep warm.

Mix the sliced red onion, lime juice and half the oil in a salad bowl big enough to hold the potatoes.

While the potatoes cook heat a griddle pan/grill or BBQ and cook the chicken for around 3 minutes on each side. (Check the meat is cooked).

Tip the cooked potatoes into the onion mix. Stand the corn cob on its end on a chopping board then slice the knife down the length cutting off the kernels in strips.

Mix the kernels into the potatoes with a handful of the chopped coriander.

Serve the potatoes with the chicken.

13

Lunchtime

1 whole wheat tortillaHandful of baby spinach leaves4 cherry tomatoes chopped40g/1.5 oz of Philadelphia extra light cream cheese1 spring onion chopped1 heaped tbsp/20g of canned kidney beans or chopped smoked salmon Black pepper

Mix the onion, cheese and beans or smoked salmon well.

Cover the centre of the tortilla with the spinach leaves.

Spoon on the cheese mix and sprinkle the tomatoes over this.

Season, roll the tortilla and slice in half.

Spinach and cream cheese tortilla wrap (1 portion)

Recipe:

Calories

264 cals *

14

1 whole wheat tortilla2 leaves of crispy lettuce shredded50g/2oz of Cooked roasted chicken breast1 dsp of Kraft light Caesar dressing1 spring onion chopped Chop the chicken and mix with the dressing

and onion in a bowl. Lay the shredded lettuce on the tortilla and

top with the chicken mix. Roll up the tortilla and cut in half.

LunchtimeChicken caesar wrap

(1 portion)Recipe:

Calories

250 cals

15

LunchtimeHam and mustard tortilla

(1 portion)Recipe:

Calories

260 cals1 whole wheat tortilla50g/2oz of wafer thin ham chopped tsp of course grain mustard1 tbsp of light mayonnaise1 crisp lettuce leaf chopped3 cherry tomatoes chopped

Mix the mustard and mayonnaise and fold into the chopped ham.

Lay the lettuce on the tortilla, spoon on the ham and top with tomatoes.

Roll up the tortilla and cut in half.

16

100g/4oz of tender stem broccoli1 tsp of olive oil3 large eggsSeasoning25g/1oz of smoked salmon1 tbsp of fresh dill or 1tsp of dried

Cook the broccoli in boiling water for 3 mins or until just tender. Drain and rinse under cold water. Drain again.

Beat the eggs with the seasoning. Heat the oil in a medium non-stick frying pan and toss the broccoli in the pan for

2 minutes. Pour the eggs over the broccoli and cook for 3-4 minutes or until the base has set. Scatter the salmon and dill over the frittata and finish the cooking under a hot grill

for 2 minutes until the top has set. Cut into wedges and serve.

LunchtimeSmoked salmon and broccoli frittata

(2 portions)Recipe:

Calories

177 cals *

17

Lunchtime

a 400g tin of chopped plum tomatoes crushed clove of garlic Tsp of tomato puree 10g of thinly sliced onionPinch of dried chilli or chopped freshBay leaf1 small courgette cut into 2 long sticksSeasoning6 fresh basil leaves60g/2.25oz of whole wheat pasta (spaghetti, liguine, rigatoni, penne etc)

Cook the pasta in boiling water for 8-10 mins.

Meanwhile put the tomatoes and juice into a small saucepan and break them down in the pan with a masher.

Add the onion, garlic, paste, chilli, and bay leaf and bring to a simmer with the lid on, then cook until the onion is soft (5mins).

Remove the lid and slightly reduce the sauce by allowing it to cook a little longer without the lid.

Season and add the courgettes. Simmer for 5 minutes more or until the courgettes are just tender.

Tear the basil leaves and add them to the sauce then toss in the cooked pasta.

Serve immediately.

Chili zucchini pasta(1 portion)

Recipe:

Calories

350 cals *

18

2 large Portobello mushrooms (90g) 200g/4oz tin of tuna in brine or water 50g/2oz Half fat cheddar cheese slicedBlack pepperOilve oilSqueeze of lemonSprinkle of dried parmesan

Heat the grill and oil a baking tray. Wipe the mushrooms, turn open side

up and place on the tray and brush with olive oil, then season and grill gently until just cooked.

Drain the tuna and squeeze in a little lemon and add some black pepper.

Warm this through in the microwave. Spoon the tuna into each of the

mushrooms and top with the cheese and a touch of dried parmesan.

Return to the grill to melt the cheddar and toast the parmesan.

Serve immediately.

LunchtimeTuna melts(1 portion)

Recipe:

Calories

350 cals *

19

6 large asparagus spears (125g)1 large egg1 slice of German pumpernickel style rye bread (80g) pepper

Cook the asparagus for 5 minutes until just tender and drain.

Boil the egg for 4-5 minutes so that it remains soft in the centre.

Sit the egg in a cup and slice off the top and sprinkle with a little pepper.

Serve the asparagus and bread alongside the egg and dip the spears into the yolk.

LunchtimeAsparagus dipper

(1 portion)Recipe:

Calories

250 cals *

20

1 thick slice of whole grain bread150g/6oz button mushrooms wiped clove of garlic, crushed then chopped2 tbsp/20g of low fat soft cheese tsp of French mustard1 dsp/10g of low fat natural yogurt25g/1oz of baby spinach leavesPinch of dried thyme or sprig of freshSeasoning1 dsp of olive oil1 tsp of pine nuts

In a small pan heat the oil and gently cook the mushrooms and garlic with the lid on until they release their juices.

Add the thyme and mustard and cook on a low heat for another minute or so with the lid off.

Stir in the cheese and yogurt and heat through gently.

Add the spinach leaves and seasoning and cook for another minute. If the sauce is too runny just let it simmer to reduce it.

Toast the pine nuts Toast the bread slice and spoon the

mushrooms on top. Sprinkle with the pine nuts and serve.

LunchtimeCreamy mushrooms florentine en croute

(1 portion)Recipe:

Calories

255 cals *

21

Dinner meal plan options

1. Lentil moussaka (r) and a dressed green salad -300 cals.

2. Glazed beef skewers (r), 50g of brown rice boiled (uncooked weight) and 35g of sweet corn =410 cals.

3. Salmon with kiwi salsa (r) accompanied with vine roasted tomatoes (60g) and baby new potatoes (125g) = 375 cals.

4. Salisbury beef in mushroom sauce(r). Accompany with 150g of potatoes mashed with 5g of butter and a dessert sp of milk and steamed broccoli and carrots -470 cals.

5. Saltimbocca chicken with lemon crushed potatoes (r).Accompany with asparagus -350 cals.

6. Cod with orange and chilli glaze (r). Serve with steamed pak choi and a 120g portion of brown rice, quinoa or whole wheat noodles =400 cals.

7. Sea bass with chorizo sauce (r), serve this with 40g of green beans and 150g of new potatoes -380 cals.

8. Stuffed aubergine (r) 260 cals.

9. Smokey butterbeans with greens & rice or quinoa (r) -320 cals.

10. Turkey cabbage fans (r) and 100g of steamed carrots-350cals.

11. Pork teriyaki (r). Serve this with some steamed pak choi and 150g of sweet potato wedges -380 cals.

12. Butter flied chicken with shitake mushrooms (r), serve with 125g of new potatoes and 60g of green beans -360cals.

13. Steam fry tofu and leeks (r) with 1 portion of straight to wok udon noodles- 390 cals, brown rice or quinoa.

14. Seafood pancake (r) 350 cals

15. Turkey burgers (r) with tzatziki serve with mixed salad 330 cals

22

Dinner

100g/4oz of red lentils1 x 400g/14oz can of tomatoes1 garlic clove crushed tsp of oregano1 large Pinch of ground nutmeg1 vegetable stock cube150ml/1/4 pint of boiling water1 tbsp of olive oil225g/8oz of aubergine sliced1 onion chopped1 egg150g/5oz of low fat soft cheesePepperPinch of nutmeg

Put the lentils in a large pan with the tomatoes, garlic, oregano and generous pinch of ground nutmeg.

Pre-heat the oven 200c/400f/gas6

Crumble in the stock cube into the mix and then add the boiling water. Simmer for 20 minutes.

Heat the oil in a pan and lightly cook the aubergine slices with the onion.

Make a layer of the aubergine mix into the bottom of an oven proof baking dish then top with some lentil mix and repeat.

Beat the egg and cheese together, season and add a pinch of nutmeg. Pour this over the moussaka.

Bake the moussaka for 20-25 minutes.

Recipe:

Calories

205 cals *

Lentil moussaka (4 portions)

23

1 tbsp of worcester sauce tbsp of freshly squeezed orange juice tsp Sesame oil tsp of clear honey 1/2 clove of garlic peeled and crushed225g (8oz) of lean sirloin steak, trimmed of the fat and thinly sliced into ribbons small red pepper small yellow pepper4 bamboo skewers soaked in water

In a small bowl mix together the worcester sauce, orange juice, honey and garlic.

Place the steak in a shallow dish, add the marinade and gently turn it to ensure it is coated. Cover and chill for an hour.

Deseed the peppers and cut them into even sized chunks

Heat a BBQ, griddle or grill.

Drain the skewers and thread the pieces of steak on lengthways-bending each piece to form an s shape. Alternate the steak with a piece of pepper.

Brush the kebabs with the remaining marinade and grill for around 5 mins turning frequently.

DinnerGlazed beef skewers croute

(2 portions)Recipe:

Calories

187 cals *

24

1 kiwi peeled and chopped10g/oz of sliced red onion tbsp of chopped coriander tbsp of fresh lime juice tsp of honey2 x 125g fillet of salmon tsp of ground cumin tsp paprika tsp of chilli powder tsp of olive oilSeasoning

Rinse the salmon fillets and pat dry with a paper towel.

Mix the cumin, chilli, paprika, oil and seasoning together.

Rub the spice mix over the salmon and let it marinade for 30 mins up to 2 hours.

Mix the remaining ingredients in a bowl to form the salsa, cover and set to one side.

Preheat the grill to a medium heat. Grill the salmon for around 8 mins until

cooked and serve with the salsa.

DinnerSalmon with kiwi salsa

(2 portions)Recipe:

Calories

278 cals *

25

Dinner

2 sprigs of cherry tomatoes on the vineSaltBalsamic vinegarDrizzle of olive oil

Heat the oven or grill Brush the baking tray with oil and place the tomatoes on it Sprinkle with salt and a little balsamic Bake/grill for around 6-8 minutes or until just starting to

burst.

not including accompanying veg.

Vine roasted tomatoes (2 portions)

Recipe:

Calories

50 cals *

26

Dinner

250g (10oz) of baby new potatoes halved2 (150g/6oz) small chicken fillets2 slices of low fat roast ham2 large fresh sage leaves1 tsp of olive oil2 tbsp of chicken stock1 & tbsp of half fat crme fraicheGrated zest of a lemonCocktail sticks2 portions of seasonal greens to accompany the recipe

Cook the potatoes in boiling water for 10-15 minutes until tender.

Place the chicken breasts between 2 sheets of greaseproof paper and bash with a rolling pin until they are about 5mm thick.

Season the meat and lay a sage leaf on each piece then top with the ham.

Secure the layers in place by threading a cocktail stick through them.

Drain the potatoes well, crush with a fork and keep warm.

Cook the accompanying vegetables.

Heat the oil in a non-stick frying pan and add the chicken, ham side down. Fry for 2 minutes until they are starting to turn golden then turn the chicken over and cook for another 3 minutes.

Reduce the heat and pour in the stock, bring to a gentle simmer then cover the pan with a lid or foil and allow to simmer for 3 minutes until the chicken is cooked and the juices run clear when pierced with a knife.

Stir in the crme fraiche and lemon zest into the potatoes and season. Serve this with the chicken and some steamed asparagus.

not including accompanying veg.

Saltimbocca chicken & lemon crushed potatoes (2 portions)

Recipe:

Calories

301 cals *

27

150g/6oz piece of cod fillet (haddock or Pollock can be used)1 orange use of its grated zest and of its juice1 tbsp of Thai sweet chilli dipping sauce1 spring onion finely slicedGood pinch of chopped corianderBlack pepperAccompaniments: A portion of brown rice, quinoa or whole wheat noodles cooked per instructions and steamed pak choi

Pre-heat the oven to gas 4/180c. Line a roasting tin with lightly oiled foil. Place the cod on the foil and cook in the

oven for 4 minutes. Mix the orange zest, juice and chilli dip together and add some black pepper. Remove the fish from the oven and spoon over the sauce then return to the oven

and continue cooking for another 6 minutes of so. When cooked sprinkle with the herbs and serve with accompaniments.

DinnerCod with orange chilli glaze

(1 portion)Recipe:

Calories

188 cals *

excludes accompaniments.

28

Dinner

2 sprigs of cherry tomatoes on the vineSaltBalsamic vinegarDrizzle of olive oil

Heat the oven or grill Brush the baking tray with oil and place the tomatoes

on it Sprinkle with salt and a little balsamic Bake/grill for around 6-8 minutes or until just starting

to burst.

Sea bass with chorizo sauce(1 portion)

Recipe:

Calories

250 cals *

not including accompanying veg.

29

Dinner

1 medium aubergine (225g/8oz) a 400g tin of chopped plum tomatoes crushed clove of garlic Tsp of tomato puree 10g/1/2oz of chopped onionBay leafGood pinch of oregano courgette cut into 1 chunks of red pepper cut into 1 chunks40g/1 oz reduced fat mature cheddar cut into pieces 6 plain cashew nutsSeasoning

Lay the aubergine on a board and take a slice off the top lengthways to make a boat.

Then with a small knife cut some of the flesh inside it away to make a hollow. Take care not to cut into the base.

Roughly chop the removed aubergine pieces. Sprinkle this and the boat with salt and sit it all in a colander for 30 mins to draw out any bitter juices.

Pre-heat the oven 200c/400f/gas 6.

Meanwhile put the tomatoes and juice into a small saucepan, add the onion, garlic, puree, oregano, and bay leaf and bring to a simmer with the lid on, then cook for 5 mins.

Remove the lid, add the peppers and slightly reduce the sauce by allowing it to cook a little longer without the lid. Set aside.

Rinse the aubergine well. Add the chunks to the sauce with the courgettes and put it back to simmer for another 5 minutes or so or until the vegetables are just cooked.

Place the aubergine boat on a plate, cover with cling film and cook it in a microwave for a couple of minutes until till just soft.

Season the sauce. Place the softened aubergine

on an oiled baking tray, spoon the sauce into it then top with the cheese and nuts.

Place in the middle of the oven for 10-15 minutes until bubbling hot then serve.

Baked stuffed aubergines (1 portion)

Recipe:

Calories

260 cals *

30

Dinner

2 pinches of grated fresh ginger1 garlic clove sliced100g/4oz of pork medallions or a lean pork loin (fat trimmed)2 tbsp of teriyaki marinadeDrizzle of olive oil for cooking

Put the pork between two pieces of greaseproof paper and beat with a rolling pin so that it makes a thin escalope.

Sit the meat in a container and add the sliced garlic and ginger

Turn the meat so it is well coated and leave to marinade for a couple of hours. You can leave it overnight if preparing in advance.

When ready to cook, heat a small pan and add a little oil. Seal the meat on both sides and then add the marinade

and cook gently for 4 minutes or so.

Pork teriyaki (1 portion)

Calories

220 cals *

Recipe:

31

Dinner

1 sweet potato 150g/6ozDessert sp olive oil

Preheat the oven gas 6/400f/200c. Scrub the potato and cut into wedges lengthways. In a bowl, toss the potatoes in the oil till well coated. Bake for around 20 mins or till cooked.

Sweet potato wedges (1 portion)

Calories

150 cals *

Recipe:

32

Dinner

Drizzle of olive oil1 skinless chicken breast30g/11/40z or pk of shitake mushrooms, wiped and sliced. clove of chopped garlic1 shallot peeled and chopped tbsp of chopped parsley2 tsp of made up chicken or veg stock 1 sprig of fresh thyme1 spring of fresh rosemary1 wedge of lemon 1 tbsp of half fat crme fraiche (optional)

Preheat the oven gas6/200c/400f.

Oil a large piece of foil.

Use a sharp knife to make a horizontal slice through the centre of the chicken breast to form a pocket.

Fill the pocket with the mushrooms, garlic shallots and parsley and place it in the centre of the foil.

Draw up the sides of the foil so you can add the stock, squeeze of lemon and herb sprigs.

Crunch up the foil and make a parcel.

Bake in the oven on a tray for 20 mins.

Take out of the oven, and open the parcel and add the crme fraiche. Return to the oven for another 5 mins.

Serve the parcel on a plate and slightly open it.

Butterflied chicken and shitake mushrooms (1 portion)

Calories

225 cals *

Recipe:

33

Dinner

150g/6oz of leeks (white and light green parts only). Cut into thick slicesDessert sp of veg oil100g/4oz of tofu sliced small onion clove of chopped garlicDessert sp of soy sauce50g of mushrooms wiped and sliced in two red pepper cut into sticks

Heat the grill and use a little of the oil to grease a baking tin. Cut the tofu into chunks. Place the chunks onto the baking tin and grill till the cubes firm and turn a little golden. Turnover the tofu over and repeat.

In a frying pan or wok with a lid, heat the oil and add the onion, garlic and leeks and toss well. Put the lid on the pan and cook for 2 minutes to soften the leeks, shaking the pan frequently.

Add the mushrooms and peppers, toss well then replace the lid and cook for another minute.

Remove the lid and add the tofu and soy sauce. Toss again and serve.

Calories

260 cals *

Steam fry tofu and leeks(1 portion)

Recipe:

34

Dinner

150g/6oz of mixed seafood150ml of passata sauce1 tbsp of half fat crme fraiche clove of chopped garlic4 black olives 1 tsp of chopped fresh dill1 ready made plain pancake (available in the bread section of the supermarket) or follow the recipe overleaf.Seasoning

Heat the passata sauce in a small pan, add the garlic, seafood and olives. Bring to simmer for 5 minutes until the seafood is cooked through.

Add the dill, crme fraiche and seasoning. Simmer a little to reduce the sauce.

Warm the pancake in a dry frying pan for a few seconds and lay open on a plate.

Spoon the seafood over 1 half of the pancake and roll over.

Seafood pancakes(1 portion)

Calories

314 cals *

Recipe:

35

Dinner

125g/5oz turkey mince1 large garlic cloves, crushed tsp ground cumin tbsp tomato pure- tsp Tabasco, to tasteZest of lime small onion, gratedOlive oil, for brushing2 small soft whole grain buns1 tomato, sliced4 little gem lettuce leaves2 tbsp tub of tzatziki dip

Preheat the barbecue or grill to medium. In a bowl, mix the turkey mince, garlic, cumin, pure, Tabasco, lime zest and onion together with your hands. Season well.

Divide into 2 balls and form into burgers. Brush the burgers with a little oil and barbecue or grill for 15 minutes, until cooked (turning halfway). Split the rolls in half and barbecue or grill until toasted.

Put the tomato and lettuce in the ciabatta rolls and top each with a burger and some tzatziki.

Turkey burgers with tzatziki(2 portions)

Calories

300 cals *

Recipe:

Nuffield Health 2011.