spray cooking 1 calorie the only 32 - dairy · pdf filehealth food stores guide to healthy...

FryLight® is available from

most supermarkets and good

health food stores

Guide to Healthy Eating

32 balanced recipes

for all the family

MH Foods4 – 5 Church Trading Estate, Slade Green Road, Erith, Kent DA8 2JA

Telephone 0044 (0)1322 337711 email: [email protected]

For more delicious

low fat, low calorie

recipes visit

www.frylight.co.uk

Guide to Healthy Eating

THE ONLY

1 CALORIE

COOKING

SPRAY

32 balanced recipes

for all the family

G U I D E T O H E A L T H Y E A T I N G G U I D E T O H E A L T H Y E A T I N G2

Fuelling our bodies

with the right

foods (and very

occasionally the

wrong ones) will

provide optimum

nutrition, fi bre,

energy and vitality

and is one of the

keys to good health.

We should try to

eat fi ve portions of

fruit or vegetables

each day, enjoy

pasta or potatoes

and where rice

and bread are

concerned choose

whole grain, wholemeal

and seeded varieties where

possible.

It is also important to eat

regular meals, including

oily fi sh, pulses and lentils.

Eat smaller portions of

red meat and choose

lower fat, dairy products

while steering clear of as

many processed foods as

possible.

FryLight® will help reduce

the amount of regular

cooking fats in every

day dishes, from the

simple omelette to family

favourites like bolognaise

and chilli con carne

as well as desserts

such as pancakes.

Every time you use

FryLight® each

1 Cal spray replaces

up to 30 Cal of

regular oil or fat.

For example, when

cooking an omelette

you can save nearly

2 tablespoons of oil.

That’s the equivalent

to a saving of 240

calories which, in

turn, equates to

half an hour of

jogging for a person

weighing 9 stones.

With FryLight® you know

exactly how many calories

you are adding because

each spray gives you

exactly 1 Cal. No more.

This fourth volume of

FryLight® recipes contains

32 tried and tested dishes

which will help you follow

a healthy, balanced eating

Eat Well, Feel Good

There is little doubt

that what we eat

has a profound bearing

on our overall well-

being. Following

a balanced diet

is one of the

most important

things we can do

in our lives. It gives us

inner good health which

makes us feel good and

look good, and it gives

us more energy to work

and play. Furthermore,

a balanced, healthy

diet will help slow the

effects of ageing

and if illness looms

our bodies are

better equipped to

combat it.

THE ONLY 1 CAL COOKING SPRAY

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Some examples of GI ratingsLow GI foods (green) ‘best for you’ slow energy release al dente pasta (wholemeal, white), beans and pulses including baked

beans, nuts and seeds, most fruit and most vegetables that grow above

the ground, rye and sourdough bread, brown rice.

Medium GI foods (amber) ‘OK for you’ not as slow as low GIunrefi ned breakfast cereals (eg low sugar muesli), porridge, long grain

and basmati rice (white), wholegrain bread, seeded bread, oatcakes,

wholegrain crispbreads, crackers, couscous, bulgar wheat, canned fruit,

most dried fruits, new potatoes, sweet potatoes, rice noodles, honey,

sugar.

High GI foods (red) ‘occasional treat’ instant or fast energywhite bread and bagels, waffl es, rice cakes, potatoes (boiled, baked,

mashed and roasted) root vegetables, pumpkin, processed breakfast

cereals, fruit juice, French fries. Based on Foster-Powell et al (2002)

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plan. It contains a mouth-

watering selection of

recipes from starters and

accompaniments such as

– yes – chips and potato

wedges prepared and

cooked the low calorie way.

Then there are chicken

and turkey recipes, curries

and fi sh dishes, plus main

course vegetable recipes,

meat dishes and some

yummy puddings.

Healthy living

All the recipes in this

booklet have been

formulated so you can

count calories, fat, fi bre

and carbohydrates and

each one has been rated

according to its Glycaemic

Index (GI). The majority

of the recipes are low to

medium GI with recipes

being rated low (green),

medium (amber) and red

(high). You’ll see a little

coloured heart by the side

of each recipe so you will

know exactly how it rates

GI-wise.

The Glycaemic Index

measures the speed at

which the body breaks

down carbohydrates, raises

blood sugar levels and

converts them to energy

for use. The slower the

food breaks down (the

lower the GI rating),

the longer you will feel

satisfi ed and, therefore,

less hungry.

It follows, therefore, that

GI can be used to help

make healthy changes to

eating patterns and can

also be particularly

useful for people who

want to control their

weight. The GI

discipline was

originally developed

to assist diabetics

to even out their

blood sugar levels.

GI relates solely

to carbohydrate,

that is, starchy and

sweet foods. It is

important however, not

to forget other food

types we eat including

fats and body -building

proteins. Good choices

need to be made in these

areas as well to help you

stay fi t and healthy.

So, whether you are

simply following

a healthier

eating

plan

for

health

reasons

or trying

to shed a

few pounds,

these

recipes are

for you!

Enjoy!

The healthy

option has never

tasted so good.

All recipes are for

4 servings unless

otherwise stated

G U I D E T O H E A L T H Y E A T I N G G U I D E T O H E A L T H Y E A T I N G

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The best selling varieties of

FryLight® non-stick spray

oils are Extra Virgin Olive Oil,

Sunfl ower Oil and Better than

Butter, but now there is a

new addition to the family:

FryLight® Oriental Stir-Fry

Spray Oil.

FryLight® Extra Virgin Olive Oil is ideal for cooking

Mediterranean style dishes

as well as great tasting pasta

and roast meats.

FryLight® Sunfl ower Oil is recommended for making

lighter chips and roast

potatoes. Cook up some

tasty chicken and fi sh dishes

with FryLight® Sunfl ower Oil.

With FryLight® the traditional

English breakfast is back on

the menu! Enjoy bacon and

eggs cooked with FryLight®

helping reduce calories when

frying. The same applies

when shallow frying steaks,

lamb or pork chops.

FryLight® Better than Butter is made in heaven for pancakes,

omelettes and scrambled

eggs, and when baking, spray

it onto your trays or foil. With

FryLight® Better than Butter,

you get all the taste of butter,

but without the cholesterol.

FryLight® Oriental Stir-Fry Oil will be your new

best friend for fabulous wok

cooking. It is made with a

blend of oriental fl avours

including ginger, garlic and

Chinese seasoning. Think of all

those lovely, healthy, vegetable

stir-fries and noodle dishes

you can enjoy without ruining

your diet and keeping control

of your cholesterol.

The FryLight® Family

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For over a decade

FryLight® has been

campaigning to help save

the nation’s health with its

patented award-winning,

one-Calorie-per-spray,

non-stick cooking oil,

issuing regular tips and

recipes for a healthier

eating plan. It’s easy to

see why FryLight® is so

popular because each

1 Calorie spray replaces up

to 30 calories of regular

oil which helps you watch

your fat, cholesterol and

waistline at the touch of a

button.

For further information and recipes, please contact [email protected]

or ring 01322 337711 or visit www.frylight.co.uk

And, fi nally a few useful tips on the FryLight® and Salad Light® range:

♥ When cooking with FryLight®, it is important to spray the pan when cool, then gently bring up to cooking temperature

♥ Spray a little FryLight® on just cooked and drained noodles and pasta to stop it sticking together

♥ It is not necessary to keep FryLight® or Salad Light® in the fridge

♥ FryLight® & Salad Light® are not aerosol sprays; they are non-fl ammable* and therefore safe to use and kind to the planet

♥ FryLight® & Salad Light® are available from all major supermarkets and good health stores throughout the UK

♥ FryLight® & Salad Light® are made by MH Foods in non-gmo and nut and gluten-free factories.

♥ FryLight® & Salad Light® will save lots of calories and lots of money.

*tested in accordance with the relevant British Standard

With just 1 Cal per spray, Salad

Light® is a quick, convenient

and tasty answer to low calorie

dressings. It is especially great

when you don’t have the time

to prepare your own. Salad

Light® is available in two

varieties Caesar Dressing

and Balsamic Dressing.

Salads are a wonderful source

of vitamins, minerals and

fi bre and a refreshing salad

is particularly welcome in

summer or winter. But, that’s

just when there is a tendency

to forget to put the essentials,

like salad dressings, on the

shopping list. With Salad

Light®, which is a great store

cupboard staple, you can

rely on and enjoy it all year

round.

As Salad Light® enables

accurate calorie counting, as

opposed to bottled dressings,

which tend to cascade out the

bottle, it’s easy to calculate

the amount of calories and

fat you can save. A few

comparisons are given below.

Use Salad Light® any time you

like, summer or winter, spring

or autumn, for side salads or

main meal salads of your

choice

or favourites such

as Salad Niçoise,

Waldorf Salad and, of course,

Caesar Salad.

A 250 ml can of Salad Light®

dispenses 1,000 sprays of

dressing in a fi ne mist enabling

you to cover a salad with a

much lower calorie count than

you would from regular low

calorie dressings. So a little

goes a long way and there

is no wasted residue at the

bottom of the dish or plate.

At the Touch of a Button

Salads can be

deceptively high in

calories when drenched

in oil-laden dressings. By

substituting traditional

and even light salad

dressings with a few

sprays of Salad Light®

you can dramatically

reduce the number of

calories in your salad.

From the makers of

FryLight®, Salad Light® is

another great 1 Cal per

spray innovation.

For a 100g portion of mainly lettuce based salad

5 – 10 spray serving of Salad Light® 5 – 10 Cals

Tablespoon (20ml) serving of

Kraft Light Thousand Island dressing 142 Cals*

Tablespoon (20ml) serving of

Hellmanns Caesar (regular) 305 Cals*

* Calculated fom nutritional information given on labels


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7

Garlic Mushrooms

When choosing a

starter it is always

a good idea to have a

vegetable based dish

rather than one loaded

with carbohydrates.

Often starters, such as

soup is a great way to

get the family to eat

more vegetables, but

choose a recipe that

doesn’t include cream.

If you prefer a smooth

creamy texture, blitz

the vegetables in a food

processor. Sometimes

recipes for a starter can

become a light meal

when served with a salad

or whole grain crusty

bread.

★ FryLight® Sunfl ower Spray

Oil or FryLight® Better than

Butter Spray Oil

★ 225g baby button

mushrooms, wiped

★ 225g open cap mushrooms,

wiped and sliced

★ 150g shitake mushrooms,

wiped and halved

★ 5ml/1tsp medium sherry

★ 5ml/1tsp soy sauce

★ 2 cloves garlic, peeled and

fi nely chopped

★ freshly ground black pepper

Topping:

★ 25g fresh white

bread crumbs

★ 25g fresh grated Parmesan

cheese


Oil

★ 1 tbsp chopped parsley

Prep time: 5 mins Cooking time: 15 mins

Spray a large frying pan with six sprays of FryLight® and gently

warm up. Add the prepared mushrooms and stir-fry for 5 minutes.

Add the sherry and soy sauce to the pan, toss thoroughly and cook

for a further 2 – 3 minutes.

Spoon the cooked mushrooms into 4 individual serving dishes.

For the topping, mix together the bread crumbs and Parmesan and

scatter over each dish. Spray the top of each one with FryLight®

and grill under a medium hot grill for 3 – 4 minutes, until golden

and crispy. Sprinkle with chopped parsley and serve with salad

garnish and fresh crusty bread.

Cals

Fatsaturated

Fat

Protein Carbs

Fibre

Each portion contains:

GI

74

1.5g4g

6g 6g

1.5g

low

Just as FryLight®

is now a popular

kitchen cupboard staple,

so almost everyone has

an onion or two in their

vegetable rack. The

onion is such a nutritious

and versatile vegetable

it is no wonder that it

is one of the most used

ingredients in cookery

and a vegetable that

we probably take for

granted. Indeed, many

of the every day recipes

and more exotic dishes

we enjoy include the

onion.

Fried onions form the basis

of many dishes such as pasta

sauces, gravies, casseroles,

curries and chilli con carne or

spaghetti bolognaise sauce.

Indeed, many of the recipes

within this Guide to Healthy

Eating contain onions, but if

you are cooking up your own

recipes using onions, or just

want to serve them alongside

liver and bacon or pop them

in a burger, see our low fat

method for perfect fried

onions and save hundreds of

calories.

Onions come in many varieties,

shapes and sizes but they all

have one thing in common:

they enhance the fl avour in

our cooking. Apart from the

delicious fl avour they impart,

onions are particularly good

for us as they contain many

nutrients such as vitamin A,

B1, B2 and B3 as well as

vitamin E.

So when you are next cooking

the humble onion, give it

some tender, loving, care in

the process and, to get the

best nutritional benefi ts from

onions, cook them gently

whether you are frying or

sweating them.

Onions count as one of your

fi ve-a-day fruit and vegetables

and diets rich in fruit and

vegetables may also aid and/or

maintain weight loss by helping

to increase fullness with fewer

calories.

Perfect

Fried

Onions

Slice, chop or dice onions to desired size.

Take a cold frying pan and spray evenly

with FryLight®. You’ll need 10 – 15 sprays

for a 30cm pan. Gently heat the frying

pan to cooking temperature and

then add onions.

Fry the onions, stirring gently, for

about three minutes for a thin layer

of onions, longer if there is a bigger

quantity or browner colour required.

Cals

Fatsaturated

Fat

Protein Carbs

Fibre


GI

60

0g0g

1g 16g

3g

low

The nutritional values of a medium size onion (150g) are:


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★ 700g medium sized

main crop potatoes

★ FryLight® Sunfl ower

Spray Oil or FryLight®

Extra Virgin Olive Spray Oil

★ Sea salt and freshly

ground black pepper


Heat the oven to 200C/400F/gas mark 6.

Scrub the potatoes and cut into wedges. Bring

a pan of water to the boil, add the wedges

and boil for 5 minutes.

Drain well. Tip back into the pan and spray the

wedges about 20 times with FryLight®.

Turn into a roasting tin and spray the wedges

again about 10 times.

Sprinkle lightly with salt and black pepper.

Place the tin in the oven and roast for 20

minutes. Turn the wedges over and cook a

further 20 minutes until crisp and golden.

Variation: for a spicy fl avour omit the salt and

pepper and season with a prepared spice mix,

lightly coating the wedges. For individual fl avours

choose Cajun or Jerk spice.

★ 4 large waxy potatoes (Maris Piper are ideal)

★ FryLight® Sunfl ower Spray Oil

★ Pinch of salt

Potato Wedges


Preheat oven to 200C/400F/gas mark 6.

Wash, peel and re-wash the potatoes. Cut into chips

2ins long by ½ins wide. Bring 1 litre of water to boil

in a medium-sized saucepan and add a pinch of salt.

Add the chips to boiling water and cook for four minutes. Drain

immediately in a colander and return the chips to the dry pan.

Cover with a lid and shake the pan to start releasing starch. This helps

create a crisp coating when the chips are baked.

Spray a baking sheet with FryLight®. Lay the chips on the sheet and

spray with FryLight®.

Bake for 20 minutes, turning the chips half way through. Once golden

brown, remove and place on absorbent paper to remove any excess fat.

Serve at once.

Healthy Chips

Cals

Fatsaturated

Fat

Protein Carbs

Fibre


GI

185

4.5g 0.2ghigh

5.5g 42g

Cals

Fatsaturated

Fat

Protein Carbs

Fibre


GI

139

1g 0.2ghigh

4g 30g

2.3g

3g

Tomato and Lentil Soup


Spray Oil

★ 1 medium onion, chopped

★ 2 sticks celery

★ 2 medium carrots, chopped

★ 2 cloves garlic, crushed

★ 1 tsp ground cumin

★ 1⁄2 tsp cayenne pepper

★ 150g red lentils

★ 1 litre vegetable stock

★ 400g can chopped tomatoes

★ 1 bay leaf

★ 2 large vine ripened tomatoes

★ 2 tbsp freshly chopped

coriander


Warm a large saucepan, spray with Frylight® about 10 times then

stir in the onion, celery and carrots, cover the pan and cook over a

medium heat for 5 minutes to soften.

Add the garlic, cumin and cayenne and stir together for 1 minute.

Rinse the lentils in a sieve with cold water then add to the pan

with the stock, chopped tomatoes and bay leaf. Bring to the

boil, cover the pan and simmer for 25 minutes. While the soup is

cooking, halve the fresh tomatoes, scoop out the seeds and cut

into small dice, put into a bowl and mix with the coriander.

Remove from the heat, discard the bay leaf then blend until

smooth either in a food processor or using a blender.

Season if needed and re-heat before serving. Spoon a tablespoon

of the tomato salsa on top then serve.

Cals

Fatsaturated

Fat

Protein Carbs

Fibre


GI

126

0g1g

8g 23g

4g

low


Eg

gs

10

Including lots of

vegetables in your

diet will help to achieve

your 5 a day, and at the

same time provide fi bre

which is essential for

maintaining a healthy

digestive system.

Cabbage and broccoli

are particularly high in

fi bre. Buy the freshest

vegetables as possible,

and eat soon after to

benefi t from the healthy

vitamins they contain.

Some vegetables such

as broccoli, carrots,

peppers, sweet

potatoes, tomato and

green leafy vegetables

are considered to be

a superfood because

they are a rich source of

antioxidants and foliates.

Roast Mediterranean

Vegetables

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★ 750g vegetables (a selection of green

and red peppers, onions, courgettes

and aubergines is ideal)

★ FryLight® Extra Virgin Olive Spray Oil

★ fresh thyme

★ freshly milled black pepper


Preheat oven to 200C/400F/gas mark 6.

Prepare the vegetables by washing, removing

the skin and root from the onions, de-seeding

the peppers and trimming the ends from the

aubergines and courgettes. Cut into similar

sized chunks (approx 2 – 3 cm).

Spray an adequate-sized roasting tin with

5 – 6 sprays of FryLight® and spread the

vegetables in a single layer. Season with

freshly-milled pepper and sprinkle the leaves

from the fresh thyme on top. Spray the

vegetables with 5 – 6 sprays of FryLight®.

Bake in an oven for approx 25 minutes until

tender (do not overcook), then serve.

Cals

Fatsaturated

Fat

Protein Carbs

Fibre


GI

40

0.2g0.9g

2.1g 6.4g

2.8g

medium

11

Eggs are one of the

most nutritious foods

money can buy. They are

an important source of

protein, essential

vitamins and minerals, in

particular they contain

B vitamins that perform

vital functions in the body,

essential vitamins A, D

and E, as well as minerals,

iron, phosphorus and zinc.

They are low in calories

with only 80 Cals per

medium egg, so they are

great if you are on a diet,

especially combined with

vegetables and salad as

part of a healthy balanced

meal.

French Omelette

Serves 1

★ 3 medium eggs


Oil or FryLight® Better than

Butter Spray Oil

★ Fresh herbs or chives for

fl avouring (if desired)


Beat the eggs in a bowl and season with pepper. Add chopped herbs

if desired.

Spray a 30cm frying pan with 5 – 10 sprays of FryLight® until

coated evenly. Gently bring to a hot cooking temperature.

Pour the egg mixture into the hot pan and cook, using a spatula

to gently move the egg until set. Flip over when the bottom of

the omelette is set or fi nish under a grill before transferring to a

warmed serving plate.

Serve with a generous portion of green vegetables to lower the

GI index of this dish.

Other tasty fi llings for your omelette could be: seasonal chopped

vegetables, lean ham pieces and diced tomatoes or low fat grated

cheddar cheese and chopped Spanish onion.

Cals

Fatsaturated

Fat

Protein Carbs

Fibre


GI

273

5.8g21.2g

22.5g trace

0g

medium


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Broccoli &

Cauliflower Bake


Oil

★ 175g whole wheat spaghetti

★ 1 small caulifl ower

★ 350g/12oz broccoli fl orets

★ 4 spring onions, trimmed

and fi nely sliced

★ 100g ricotta cheese

★ 30g cornfl our

★ 750ml skimmed milk

★ 1 tsp vegetable stock

powder eg Marigold

★ 50g reduced fat mature

cheddar cheese

★ 50g fresh wholemeal

bread crumbs

Prep time: 10 mins Cooking time: 30 – 35 mins


Break the spaghetti into short lengths then cook in a large pan

of boiling, slightly salted water for 7 minutes. Place a steamer

over the pan and steam the caulifl ower and broccoli fl orets then

remove the vegetables.

Continue to cook the pasta until al dente. Drain the pasta.

Spray an ovenproof baking dish about 6 times with FryLight®

then evenly spread the spaghetti in the bottom. Top with the

broccoli, caulifl ower, then scatter with spring onions, place knobs

of ricotta in the gaps.

Blend the cornfl our with a little of the milk in a non-stick pan,

add the rest of the milk, then bring to the boil, stirring all the

time. Sprinkle in the vegetable stock powder and reduce the heat

and simmer for 2 minutes.

Stir in the cheese then pour over the vegetables. Scatter over the

breadcrumbs, spray evenly with FryLight® approx 12 times then

bake in the oven for 15 – 20 minutes until the dish is bubbling

and the crumbs are crisp.

Stir-Fry

Ratatouille

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★ FryLight® Extra Virgin Olive

Spray Oil or FryLight®

Sunfl ower Spray Oil

★ 1 large red onion, cut into

chunks

★ 3 cloves garlic, roughly

chopped

★ 1 large red, yellow and

green pepper, de-seeded

and cut into chunks

★ 3 medium courgettes, cut

into chunks

★ 5 large vine-ripe tomatoes,

diced

★ 150ml vegetable stock

★ 1 tbsp tomato purée

★ 1 tbsp freshly chopped

basil


Warm a large non-stick sauté pan, spray 12 times with FryLight®

then add the onion, increase the heat up to medium-high and

stir-fry for 5 minutes.

Add the garlic, peppers and courgettes, spray 5 times with

FryLight® and cook for 5 minutes, stirring until beginning to

colour.

Add the tomatoes, the stock and tomato purée and simmer for

10 – 15 minutes, stirring from time to time

until the tomatoes have become

pulpy and the sauce has reduced

a little.

Stir in the basil and season

if needed.

Serve with couscous or

boiled wholegrain rice.

Cals

Fatsaturated

Fat

Protein Carbs

Fibre


GI

95

0.3g1.5g

4.5g 16g

4.5g

low

13

Cals

Fatsaturated

Fat

Protein Carbs

Fibre


GI

424

4g9.5g

29g 60g

8.5g

low/med


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Rice Pilaff with

Lentils & Spinach

★ 175g brown basmati rice

★ 100g green lentils

★ 1 large onion, peeled and fi nely

chopped


★ 1 large clove garlic, crushed

★ 1 tsp cumin seeds

★ 1 tsp grated fresh ginger

★ 1 cinnamon stick

★ 750ml vegetable stock

★ 50g raisins

★ 250g fresh baby spinach


Put the rice and lentils into a sieve and rinse under cold water,

leave to drain.

Spray a heavy, large wide pan about 20 times with FryLight®,

warm up then add the onion and cook over a medium heat for

5 minutes to soften.

Spray the onions 10 times and stir in the garlic, cumin seeds and

ginger and stir over the heat for 2 minutes.

Add the rice, lentils and cinnamon stick, stir together then pour

in the stock, bring to the boil, boil for 10 minutes, then cover the

pan, reduce the heat and simmer for about 20 – 25 minutes until

the stock is absorbed and the rice and lentils are tender.

Remove the cinnamon stick, add the raisins and the spinach

and stir over the heat for about 2 minutes until the spinach has

wilted.

Season to taste with salt and pepper.

Cals

Fatsaturated

Fat

Protein Carbs

Fibre


GI

310

0.5g3g

12g 62g

4g

low/med

Always buy the

freshest fi sh

possible, if not from a

wet fi sh counter then

look for pre-packed or

even frozen. For fresh

whole fi sh, look for

bright eyes and moist

scales, for fi llets, look

for fi rm fl esh. While

white fi sh is a low fat

and low calorie source

of protein and ideal

for slimmers, oily fi sh

are one of the few

nutritional sources

of the Omega-3

polyunsaturated fatty

acids, which help

prevent heart disease

and strokes and may

help prevent some

cancers.

Prawns & Scallopes

Provençales

Fi

sh

★ 200g peeled raw tiger

prawns, fresh or frozen

★ 200g (approx 8) scallops

without the orange roe

★ 1 medium onion

★ 1 red pepper


Spray Oil

★ 2 cloves garlic, fi nely

chopped

★ 4 large ripe tomatoes

★ 150ml dry white wine

★ 150ml passata

★ 1 tsp sugar

★ juice ½ lemon

★ dash Tabasco

★ small bunch fresh basil


If the shellfi sh is frozen allow to thaw at room temperature then

drain well.

To make the sauce, peel and fi nely chop the onion. De-seed the

pepper and cut into small dice. Spray a non-stick sauté pan 15

times with FryLight® then add the onion, cover and cook over a

medium heat for 10 minutes until very soft and golden. Add the

garlic and red pepper, and cook for 2 – 3 minutes.

While the onion is cooking, plunge the tomatoes into boiling

water and after 20 seconds remove and run under cold water.

Remove the skin and chop.

Add the wine to the sauce and when it boils stir in the tomatoes,

lemon juice, passata, sugar and Tabasco. Simmer for 10 minutes

or until the sauce begins to look pulpy.

Meanwhile spray a small frying pan 10 times with FryLight®,

bring to a hot cooking temperature and then add the scallops

and sear on each side for 2 minutes. Add the prawns to the sauce

and cook gently in the sauce for 2 – 3 minutes until

the prawns turn pink. Remove the

scallops from the pan and cut each

into four pieces.

Chop the basil, add to the sauce

with the scallop pieces and season

as needed with salt and pepper.

Serve on warm plates with a small

portion of boiled basmati rice.

Cals

Fatsaturated

Fat

Protein Carbs

Fibre


GI

177

0.5g2g

23g 12g

2g

low

15


Fi

sh

16

Grilled Salmon with Pea

Guacamole


Season the salmon fi llets, place on a foil lined grill pan, skin side

up and pour over the lemon juice then cook under a medium hot

grill for 5 minutes.

Place the tomatoes on the grill, turn the fi llets over, scatter the

lemon zest on top, then spray with FryLight® and cook for a

further 5 minutes or until the salmon is cooked through.

For the guacamole drop the peas into a saucepan of slightly salted

water and cook for 3 minutes. Drain and allow to cool.

Meanwhile, warm a small frying pan and spray 5 times with

FryLight®, add the spring onions and cook gently for 2 minutes to

slightly soften.

Turn into a food processor, then add the cooled peas, yoghurt and

mint and blend until the peas are almost a purée texture. Turn into

a bowl and season.

Serve the salmon with the pea guacamole and the grilled cherry

tomatoes.

Crusty Fish Pie

Fi

sh

★ 500g skinless boneless

white fi sh fi llets

★ 115g cooked peeled

prawns

★ 75g frozen peas

★ 2 sticks celery, chopped


Spray Oil or FryLight® Extra

Virgin Olive Spray Oil

★ 100ml fi sh or vegetable

stock (cube)

★ 300ml semi-skimmed

milk

★ 4 tsp cornfl our

★ ½ bunch watercress,

washed & chopped

Topping

★ 3 – 4 thick slices mixed

grain bread, crusts removed

★ 40g fi nely grated reduced

fat cheddar cheese


Pre-heat the oven to 190C/375F/gas mark 5.

Cut the fi sh into chunks and place in an ovenproof dish, about

1.4 litres/2.5 pints capacity. Scatter over the prawns and peas.

Spray a frying pan 5 times with FryLight® and heat up to medium

heat. Add the celery and cook for 3 minutes until softened.

Pour in the stock and simmer for 2 – 3 minutes. Blend the

cornfl our with a little milk, add to the pan with the rest of the

milk and bring to simmer, stir for 2 minutes until thickened.

Remove from the heat and add the chopped watercress. Season if

needed then pour over the fi sh, fork through lightly.

Cut the bread into chunks, place on a plate and spray 12 times

with FryLight®. Scatter over the fi sh, sprinkle with cheese and

bake for 35 minutes or until the

topping is crisp.

Variation: add 2 heaped teaspoons

of freshly chopped parsley or dill

instead of the watercress.

17

★ 4 salmon fi llets, approx

150g each, skinned if

preferred

★ coarsely grated zest and

juice 1 lemon


Spray Oil

★ 4 sprigs cherry tomatoes

★ salt and pepper

Pea guacamole

★ FryLight® Extra Virgin

Olive Spray Oil

★ ½ bunch spring onions,

fi nely chopped

★ 200g frozen peas

★ 4 tbsp low fat natural

yoghurt

★ 1 tbsp chopped fresh mint

leaves

★ salt and freshly ground

pepper

Cals

Fatsaturated

Fat

Protein Carbs

Fibre


GI

334

3g18g

35g 9g

3g

low

Cals

Fatsaturated

Fat

Protein Carbs

Fibre


GI

303

2g5.5g

39g 24g

3g

low/med


Fi

sh

18

Trout Fillets with Roasted

Fennel & Tomatoes



Trim off the stalks from the fennel, cut in half lengthways then cut

each half into 6 wedges. Place in a roasting tin, season then spray

with FryLight® about 10 times. Pour in the wine then place in the

oven to bake for 25 minutes.

Add the tomatoes then spray 6 times

with FryLight®, season and scatter

over about 2 tablespoons chopped

dill. Return the tin to the oven for

10 minutes.

Wipe the skin of the trout with kitchen

paper to remove most of the scales

from the fi sh then lay the fi llets on top

of the roasted vegetables. Season and

spray each of the four fi llets 3 times

with FryLight®. Put the dish back into

the oven to cook for 15 minutes.

Serve with wedges of lemon and

fresh sprigs of dill to garnish.

Thai

Fishcakes

Fi

sh

★ 50g long grain rice

★ 450g skinless white fi sh, eg cod, haddock

roughly chopped

★ 1 fresh red chilli seeded and fi nely chopped

★ 1 lemon grass bulb, fi nely chopped (remove

tough outer layer fi rst)

★ 1 lime

★ 1 egg

★ 1 clove garlic, crushed

★ 1 tbsp chopped coriander leaves

★ 1 tbsp fi sh sauce (or use light soy sauce)


Ginger dipping sauce

★ 1 tsp fi nely chopped fresh ginger

★ 2 tsp sugar

★ 3 tbsp light soy sauce

Prep time: 20 mins plus 1 hour chilling time

Cooking time: 10 mins

Cook the rice until tender, rinse, drain and

cool. Put into food processor with the fi sh,

half of the chilli, lemon grass, 2 tsp lime juice,

egg, garlic, coriander and fi sh sauce.

Blend until fi nely chopped. Turn into a bowl,

cover and refrigerate for 1 hour.

Meanwhile mix together the remainder of the

chilli with ginger, sugar, soy sauce, 1 tbsp lime

juice and 3 tbsp water.

With wet hands divide the fi sh mixture into

12 small cakes.

Spray a heavy based frying pan with FryLight®.

Place over a medium heat, then add half of

the fi shcakes.

Cook 4 – 5 minutes each side until golden and

fi rm. Remove fi shcakes and re-spray the pan

then cook the second batch.

Serve the fi shcakes with the dipping sauce

which can be spooned over the fi shcakes.

19

★ 2 large trout, fi lleted

★ 1 large bulb fennel

approx 350g


Olive Spray Oil

★ 150ml dry white wine

★ 400g large cherry

tomatoes, halved

★ fresh dill

★ lemon wedges

Cals

Fatsaturated

Fat

Protein Carbs

Fibre


GI

207

0.5g7g

31g 5g

3g

low

Cals

Fatsaturated

Fat

Protein Carbs

Fibre


GI

182

0.5g3g

24g 14g

0.3g

low


Po

ul

tr

y

20

Mediterranean Chicken

Burgers


If using chicken breasts cut into chunks.

Place in a food processor and chop for about 30 seconds. Be careful

not to process too fi nely. Put the minced chicken into a bowl with

garlic. Grate the lemon zest and add to the sun-dried tomato paste,

basil and egg white. Season with salt and pepper and mix well.

Squeeze the lemon and put the juice aside.

Form the mixture into 8 burger shapes. Place foil on a grill rack and

spray with FryLight®. Place the burgers on the foil and spray each

with FryLight®. Cook under a medium hot grill for 5 – 6 minutes on

each side.

While the burgers are cooking, prepare the relish. Mix all the

ingredients together, adding enough lemon juice to moisten. Flavour

and season with salt and pepper.

Variation: Turkey also works well with this recipe and is lower in fat and

calories than chicken.

Cajun Turkey

with Cherry Tomato &

Roasted Pepper Salad

Po

ul

tr

y

★ 3 thick turkey fi llets, 650g total weight

★ 1 tsp curry powder

★ 1 tsp dried thyme

★ 1 tsp dried marjoram


★ 1 tsp ground coriander

★ ¼ tsp chilli powder

★ FryLight® Extra Virgin Olive Spray Oil

Salad

★ 2 red peppers

★ 250g cherry tomatoes, quartered

★ 1 small red onion, thinly sliced

★ ½ – 1 red chilli, seeded and fi nely

chopped (optional)

★ 1 tbsp red wine vinegar


Thickly cut each turkey fi llet to make 16 medallions.

Mix together the herbs and spices and sprinkle over

both sides of the turkey pieces. Cover and set aside

for 1 hour.

Place the peppers under a hot grill and allow to

blacken and blister all over. Transfer to a plastic bag

to cool for 20 minutes, then peel off the skin and

discard the seeds. Cut into dice and mix with the

tomatoes, red onion and vinegar, season with salt

and pepper.

Spray the turkey 12 times on each side with

FryLight®. Place a large heavy frying pan over

a medium heat, add the turkey and cook 4 – 5

minutes each side. Serve with the tomato and

pepper salad and a green salad.

21

★ 450g minced chicken or

4 breast fi llets


★ 1 unwaxed lemon

★ 2 tsp sun dried tomato

paste

★ 1 tsp chopped basil

★ 1 egg white


Olive Spray Oil

Relish (optional)


★ 1 tbsp chopped basil

★ 1 shallot, fi nely chopped

★ 2 tomatoes, skinned,

seeded and fi nely chopped

★ Lemon juice to taste.

Cals

Fatsaturated

Fat

Protein Carbs

Fibre


GI

171

1.5g6g

18g 3g

0.7g

low

Cals

Fatsaturated

Fat

Protein Carbs

Fibre


GI

212

0.5g3g

41g 7.5g

2g

low

Chicken and turkey

are two low calorie,

low cholesterol meats

that can contribute to

tasty, healthy dishes. To

keep the fat content low,

always remove the skin

before cooking. As well

as being high in protein

and B vitamins, chicken

and turkey are a good

source of selenium. The

easily absorbed iron and

zinc in these meats will

help to improve your

energy levels.


Po

ul

tr

y

22

Warm Thai Chicken

Noodle Salad


Spray a large non-stick frying pan 12 times with FryLight® and

bring up to medium heat before adding the vegetables and stir-

fry for

3 – 4 minutes then tip into a large bowl.

Cook the noodles as directed on the pack, drain and rinse under

cold water then drain again and add to the bowl.

Re-spray the frying pan 12 times with FryLight®, add the chicken

then stir-fry over a high heat for 4 – 5

minutes until lightly browned. Add

to the other ingredients.

Mix together the ingredients for

the dressing, add to the bowl

with the spring onions and

toss together. Scatter over the

peanuts and serve.

FryLight® Stir-fry Chicken

Po

ul

tr

y

★ 2 skinless chicken breasts

(approx 200g)

★ 6 spring onions, washed, trimmed and sliced

★ 100g mange tout

★ 1 medium leek, washed, trimmed and thinly sliced

★ 1 medium carrot, peeled and cut into matchsticks

★ FryLight® Oriental Stir-Fry Spray Oil

★ 200g rice or noodles (not included in calorifi c count)


Cut the chicken into thin strips and put into a bowl, shake

FryLight® can well and spray 10 times. Turn the chicken to make

sure all the pieces are coated.

Put the rice or noodles to cook in boiling water according to

packet directions.

Heat a wok or frying pan, add the chicken and stir-fry for 3 – 4

minutes over a high heat until lightly browned.

Add the vegetables and stir-fry with another 5 sprays of FryLight®

until they are just tender but still crisp. Add another 5 sprays of

FryLight® and toss together.

Serve on drained noodles or rice and then add another 5 sprays

and serve.

23

★ 2 x 300g packs vegetable

stir-fry

★ FryLight® Oriental Stir-Fry

Spray Oil

★ 2 large chicken breasts,

cut into thin strips (approx

400g)

★ 175g medium egg noodles

★ ½ bunch spring onions,

trimmed and chopped

★ 25g unsalted roasted

peanuts chopped

Dressing

★ juice 1 large lime

★ 2 tbsp reduced salt soy

sauce (such as Life Free

From)

★ 4 tsp Thai fi sh sauce

★ 1 tsp chilli paste

Cals

Fatsaturated

Fat

Protein Carbs

Fibre


GI

377

2g9g

36g 40g

5g

low

Cals

Fatsaturated

Fat

Protein Carbs

Fibre


GI

170

0.5g2g

27g 8.5g

4g

low


Po

ul

tr

y

24

Turkey with Creamy

Mushrooms


Season the turkey and heat the oven to 150C/300F/gas mark 2.

Spray a large non-stick frying pan 10 times with FryLight® and

gently warm up. Then add two of the turkey portions if they are

thin and large, add all if they are slightly thicker and cook for

2 – 3 minutes each side (depending on their thickness) over a

high heat until lightly browned. Remove and transfer to the oven

to keep warm. Re-spray the pan with FryLight® and cook the

other two turkey steaks in the same way if needed.

Spray the pan 10 times with FryLight®, add the onion and cook

over a medium heat for 2 minutes. Add the mushrooms and cook

5 minutes, stirring until lightly browned.

Pour in the stock and simmer

uncovered for 5 minutes or until

reduced by half. Add the soft cheese

and stir until the sauce is smooth.

Transfer the turkey to serving plates,

add any juices to the sauce in the

pan then spoon over the creamy

mushrooms. Scatter with chopped

parsley if wished.

Steak Pizziaola

Me

at

★ 4 x 150g fi llet steaks


Olive Spray Oil

★ 3 cloves garlic, fi nely

chopped

★ 400g can chopped

tomatoes

★ ½ tsp dried oregano

★ pinch sugar

★ 1 tbsp capers, rinsed and

drained (optional)

★ watercress to decorate


Season the steaks and spray each one twice with FryLight® on both

sides.

Spray a medium frying pan 6 times with FryLight® then add the

chopped garlic, place over a high heat for 30 seconds to release

the aroma, then add the tomatoes, oregano and sugar and bring

to simmer. Continue to simmer for 5 – 8 minutes while cooking the

steaks.

Heat a heavy frying pan or cast-iron griddle over a high heat. When

hot add the steaks, reduce the heat to medium high and cook

on each side for 2 minutes for medium rare or a little longer if

preferred.

Stir the capers into the sauce then spoon onto warm plates. Top

with the steaks and serve garnished with sprigs of watercress.

25

★ 450g thinly cut turkey

steaks (escalopes)


Oil

★ 1 small onion, fi nely

chopped

★ 250g chestnut mushrooms,

halved or sliced

★ 200ml vegetable or chicken

stock

★ 125g extra light soft cheese

with garlic and herbs


(optional)

Cals

Fatsaturated

Fat

Protein Carbs

Fibre


GI

181

1.5g3.5g

34g 3g

1g

low

Cals

Fatsaturated

Fat

Protein Carbs

Fibre


GI

236

4g10g

33g 4g

0.8g

low

While red meat is

protein rich, it is

also high in saturated

fat so should be eaten

sparingly. Choose lean

cuts and remember

to trim off visible fat

before cooking. Meat

is a good source of B

vitamins, zinc and iron.

In these recipes the meat

has been combined with

vegetables to create a

good balanced dish, and

adding vegetables will

help to keep the meat

within a sensible serving

size. When feeding

children, avoid giving

them low-cost meat

products, as they will

have a high fat content

and possibly be high in

salt.


Me

at

26

Beef, Barley & Vegetable

Hotpot

Prep time: 20 mins Cooking time: 2 hrs 15 mins


Cut the meat into 4cm cubes discarding any fat. Spray a large

non-stick frying pan 12 times with FryLight® and warm up before

adding the beef cubes then increase the heat to medium-high and

fry until lightly browned. Transfer the meat to a casserole dish.

Spray the frying pan again 10 times with FryLight®, add the

vegetables, stir together over a medium heat for 5 minutes, add to

the dish.

Pour the stock into the frying pan add the tomato purée and bring

the boil, add thyme, bay leaf and pearl barley then pour onto the

meat and vegetables and mix together.

Thinly slice the potatoes and arrange on top of the hotpot, cover

the dish and place in the oven to braise

for 1½ hours.

Remove the lid, spray the potatoes

about 6 times with FryLight® then

cook, uncovered for 25 – 30 minutes

until the potatoes are golden.

Cook’s tip: use ready prepared mixed

casserole vegetables, fresh or frozen

Spiced Lamb Keftedes

Me

at★ 50g bulgar wheat

★ 450g lean minced lamb

★ 1 large red chilli

★ 1 shallot

★ 2 cloves garlic



★ ½ tsp ground cinnamon

★ 1 small egg, beaten

★ 2 tbsp chopped fl at leaved

parsley

★ salt and freshly ground

black pepper


Olive Spray Oil or

FryLight® Sunfl ower Spray

Oil

To serve

★ 6 tbsp reduced fat

ready-made houmus

★ 2 tbsp lemon juice

★ 1 tsp harissa paste or

1/4 tsp chilli powder

★ 2 little gem lettuce

★ 1 large carrot

★ 4cm piece cucumber


Put the bulgar wheat into a pan, add 150ml water and bring to

the boil, cook over a low heat for about 5 – 8 minutes until all the

water is absorbed, turn into a large mixing bowl to cool.

De-seed and fi nely chop the chilli, peel and fi nely chop the shallot

then crush the garlic, add all of these to the bulgar wheat with the

lamb, spices, egg and parsley. Mix together, it is probably easiest if

you use your hands.

Form into 24 small balls. They can be refrigerated at this stage if

making in advance.

In a small bowl mix the houmus with the lemon juice, harissa paste

and 1 tablespoon water.

Shred the lettuce, peel and coarsely grate the carrot and cut the

cucumber into thin strips, toss all these together.

Thread the keftedes onto 8 short wooden skewers, place on a foil

lined grill rack and spray liberally with FryLight® then cook under a

hot grill for 4 – 5 minutes, turn them and spray again and cook for

a further 4 minutes.

Divide the salad between them then add a skewer to each and

drizzle over the houmus sauce.

Cook’s note: this dish also works well using minced pork or turkey

27

★ 500g very lean braising

steak


Spray Oil

★ 1 large onion, sliced

★ 1 large leek, trimmed,

sliced

★ 2 medium carrots, thickly

sliced

★ 2 sticks celery, thickly sliced

★ 600ml beef stock

★ 2 tsp tomato purée

★ ½ tsp dried thyme

★ 1 bay leaf

★ 25g pearl barley

★ 450g large new potatoes,

peeled

Cals

Fatsaturated

Fat

Protein Carbs

Fibre


GI

317

4.5g12g

20g 15g

1g

low

Cals

Fatsaturated

Fat

Protein Carbs

Fibre


GI

346

4g13.5g

36g 32g

4g

low


Me

at

28

FryLight® Stir-Fry Pork with

Chinese Vegetables


Put the pork into a bowl, shake the FryLight® can well and spray

the meat 10 times, turning to coat evenly.

Put the rice or noodles to cook in boiling water according to the

packet directions.

Spray the wok or frying pan with 5 – 10 sprays of FryLight®

and heat. Add the onions and cook for 2 minutes. Increase the

heat and add the pork, cook for 3 – 4 minutes until beginning to

brown.

Add the pepper, spray 5 times with FryLight® and cook for

1 minute. Toss in the mixed vegetables and beansprouts and spray

10 times with FryLight®. Stir-fry for 2 minutes, tossing all the

time.

Serve with drained rice or noodles spraying another 5 times

before serving.

Bolognaise Sauce

Me

at


Chop the onions and the mushrooms.

Spray a large non-stick saucepan/frying pan evenly with a few

sprays of FryLight® and gently heat before adding the onions.

Fry the onions gently until transparent, stirring occasionally.

Add the minced beef and crushed garlic and cook until the meat

is lightly coloured (no pink showing).

Add the chopped mushrooms, canned tomatoes with herbs,

tomato purée and simmer gently for 20 minutes before serving

with cooked, whole wheat spaghetti.

★ 1 large onion


Oil or FryLight® Extra Virgin

Olive Spray Oil

★ 2 cloves fresh garlic

(optional)

★ 225g lean minced beef

★ 150g mushrooms

★ 400g can chopped

tomatoes with herbs

★ 1 tablespoon (20g) tomato

purée

29

★ 200g lean pork, thinly

sliced

★ 1 small onion, thinly sliced

★ 1 small red pepper, seeded

and sliced

★ 100g Chinese vegetable mix

or Chinese cabbage,

shredded

★ 100g bean sprouts

FryLight® Oriental Stir-Fry

Spray Oil

★ 200g rice or noodles (not

included in calorifi c count)

Cals

Fatsaturated

Fat

Protein Carbs

Fibre


GI

200

1.5g5g

25g 10.5g

3g

low

Cals

Fatsaturated

Fat

Protein Carbs

Fibre


GI

185

5.1g12.2g

13.4g

low

1.6g

5.7g


Cu

rr

ie

s

30

Green Thai Curry Turkey

Stir-fry


Cut the turkey into 1cm thick slices put onto a plate and spray

about 20 times with FryLight®. De-seed the red pepper and cut

into thin strips, cut the spring onions into long shreds.

Heat a wok or large non-stick frying pan, add the turkey and stir-

fry for 6 – 7 minutes until golden, remove from the pan. Spray the

pan 10 times then add the pepper and stir-fry for 2 minutes. Add

the curry paste and cook another minute. Stir in the fi sh sauce and

coconut milk then bring to the boil and simmer for 2 minutes. Add

the peas and cook until the peas are just heated through.

Return the turkey to the pan with the spring onions and coriander,

cook for 1 minute.

Serve with some cooked noodles or boiled basmati rice.

Cook’s tip: Unused coconut milk can be frozen and used another time.

Stir-fry Curried Beef

& Peppers

Cu

rr

ie

s

★ 500g sirloin steak

★ 400g new potatoes, peeled

★ 2 medium onions, thinly

sliced

★ 1 red and 1 green pepper,

de-seeded


Oil or FryLight® Extra Virgin

Olive Spray Oil

★ 4 tomatoes, skinned and

roughly chopped

★ 4 tsp mild or medium curry

powder

★ 2 tsp freshly grated ginger



Remove all excess fat from the steaks and cut into thin strips.

Cut the potatoes into 1cm cubes, put into a pan, cover with water

then boil for 5 minutes, drain. Cut the peppers into strips.

Spray a large non-stick frying pan or wok 12 times with FryLight®.

Heat the pan gently and add the potatoes, onions and peppers and

stir-fry for 5 minutes until the potatoes begin to colour. Tip into a

bowl.

Re-spray the pan 12 times with FryLight® then add the strips of

beef, stir-fry over a high heat until

seared.

Stir in the curry powder, ginger and

garlic and toss over the heat for

about 1 minute.

Add the tomatoes, 100ml water

and return the other vegetables.

Cook together, stirring for 2 – 3

minutes then serve.

31

★ 4 skinless turkey breasts (small)


★ 1 red pepper

★ 1 bunch spring onions, trimmed

★ 1 tbsp green Thai curry paste

★ 2 tbsp fi sh sauce or light soy

sauce

★ ½ x 400g can reduced fat

coconut milk

★ 150g frozen peas

★ 2 tbsp fresh coriander leaves

Cals

Fatsaturated

Fat

Protein Carbs

Fibre


GI

293

4g9g

40g 11g

3g

low

Getting used to

eating healthy

meals doesn’t mean you

have to give up on your

favourite tasty meals.

Here are a few recipes

to help you adapt

popular curry dishes

into a low calorie meal.

Don’t forget that boiled

basmati rice is the best

choice to accompany

these dishes, being lower

in GI than other varieties.

Fill up with extra

vegetables rather than

poppadoms and high

calorie naan breads.

Cals

Fatsaturated

Fat

Protein Carbs

Fibre


GI

304

3g

33g 28g

4g

low7g


Cu

rr

ie

s

32

Turkey Korma Kebabs


Put the garlic and the spices into a glass bowl and stir together.

Break the coconut into the hot liquid and stir until dissolved then

pour into the bowl with spices and stir well, when cool add the

yogurt and a little salt.

Cut the turkey into 3cm chunks then add to the yoghurt mixture

and fold together. Cover and refrigerate for at least 4 hours but

preferably overnight.

Soak 8 wooden skewers for at least 30 minutes. Cut the peeled

onions into quarters and remove the two inside leaves which can be

chopped and used in another recipe.

Thread the onion pieces and turkey onto the skewers.

Heat either a grill or griddle pan. Spray each skewer about 3 times

with FryLight®, place on a foil lined grill pan or place on the griddle,

sprayed side down to cook over a medium heat about 6 minutes.

Turn the kebabs and re-spray or spray the kebabs in the griddle pan

and then turn over and continue to cook a further 5 minutes until

the turkey is cooked through.

Serve with a fresh tomato and onion salsa and cucumber raita if

wished.

Chicken Tikka Masala

Cu

rr

ie

s


Oil

★ 1 tsp freshly grated ginger


★ 2 x 400g cans chopped

tomatoes

★ 1 tsp sugar

★ 1 medium onion, thinly

sliced

★ ¼ tsp turmeric

★ ½ tsp chilli powder


★ 150ml chicken stock

★ 1 or 2 green chillies, split

lengthways

★ 150g reduced fat Greek

yogurt

★ 1 tsp garam masala

★ 400g cooked chicken

breast fi llet, cut into cubes

★ Fresh coriander leaves,

chopped


Spray a non-stick frying pan 10 times with FryLight® then heat and

add the ginger and garlic and cook over a medium low heat for

1 minute. Add the canned tomatoes and sugar, then allow to

simmer for 10 minutes or until thick and pulpy. Press through a

sieve into a bowl to make a thick smooth purée.

Re-spray the frying pan with FryLight® 8 times, re-heat then add

the onion and cook, stirring over a medium heat for 5 minutes until

golden. Add the spices (except garam masala) with 6 tbsp water

and stir over a low heat for 1 minute.

Add the tomato sauce, chicken stock and chilli and bring to simmer,

cover and cook for 20 minutes, stirring from time to time.

Whisk in the yogurt and garam masala and when smooth, add

the chicken, cook gently for 5 minutes, season with a little salt if

needed. Scatter over the coriander leaves before serving.

Cook’s tip: for a mild sauce, remove the seeds from the chilli

33


Oil


★ 2 tsp turmeric

★ 2 tsp garam masala

★ 100 ml hot water or chicken

stock

★ 25g block creamed coconut

★ 150ml fat free natural

yogurt

★ 600g thickly cut turkey

breast steaks

★ freshly ground black

pepper

★ 6 small onions

Cals

Fatsaturated

Fat

Protein Carbs

Fibre


GI

243

4.5g6.5g

40g 6g

0.5g

low

Cals

Fatsaturated

Fat

Protein Carbs

Fibre


GI

193

0.5g3.5g

30g 10.5g

2g

low


Pu

dd

in

gs

34

Fool Proof Pancakes


Sift the fl our into a bowl and add the egg. Gradually whisk in the

milk to make a smooth batter.

Using a non-stick 18cm (7”) frying pan, spray with a sweeping

action for even coverage with 2 sprays of FryLight®. Place the

pan over a medium to high heat until hot then pour in about 2

tablespoons of batter into the pan. Tilt the pan to make sure the

batter covers the whole base of the pan evenly.

Cook over a medium heat for 1 – 2 minutes until all the liquid batter

has completely set and is golden brown. Turn and cook the other

side for about 30 seconds until golden.

Repeat step 2 until all the batter has been used, making 8 pancakes.

Serve with lemon juice and sugar, or your favourite topping or

fi lling. Maple syrup is an ideal accompaniment or tinned cherries as

featured alongside this recipe.

Pu

dd

in

gs

35

★ 115g plain fl our

★ 1 large egg

★ 300ml semi-skimmed milk


Oil or FryLight® Better

than Butter Spray Oil

Cals

Fatsaturated

Fat

Protein Carbs

Fibre


GI

90

1g3g

4g 1.3g

0.5g

low

Healthy eating

doesn’t mean

puddings are off the

menu. By choosing fruit

as the basis of a dessert

you can end the meal

on a sweet note, adding

yet another contribution

to your fi ve a day. If you

need an accompaniment

choose low fat yogurt.

Warm Caribbean

Fruit Salad


Prepare the fruit, remove all skin and the hard core from the

pineapple and cut into large chunks.

Peel the mango and cut the fl esh into large pieces. Cut away the

skin from the papaya discard the black seed and cut into large

pieces. Peel the kiwi and cut into quarters.

Heat the grill to high. Spray a heavy baking

tray with FryLight®, spread the prepared

fruit on the tray and spray well with

FryLight®, then sprinkle over the sugar.

Place under the grill for 6 – 8 minutes

until the fruit is just beginning to brown

at the edges. Serve at once.

For adults pour a little rum over the

fruit once cooked.

★ ½ large pineapple

★ 1 mango

★ 1 papaya

★ 2 kiwi fruit


Oil

★ 4 tbsp Demerara sugar

Cals

Fatsaturated

Fat

Protein Carbs

Fibre


GI

131

0g1g

1g 36g

3g

low/med

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