Focaccia stack

Serves 4

Ingredients:

• 4 large eggs
• 4, 1 inch slices of focaccia bread, toasted
• 100g rocket or mixed herb salad
• 4 smoked bacon slices
• 4 tomato slices
• Seasoning to taste

Method:

Heat a large nonstick pan over a medium heat.

Crack eggs into pan and cook for 2 minutes.

Cover and cook for an additional 2 minutes or until whites are set to individual preference.

Remove from heat.

Meanwhile, grill the bacon until any fat has rendered and the bacon is crisp.

Plate the toasted focaccia slice on a plate, sit a small handful of rocket/herb salad on top followed by the bacon, tomato and a cooked egg – garnish with seasoning where required.

Italian Chicken and Tomato Soup

Serves 4

Ingredients:

• 2 onions, peeled and finely chopped
• 1 red pepper diced
• 3 carrots, peeled and grated
• 4 lean back bacon rashers, all visible fat removed and finely chopped
• 400g of skinless and boneless chicken breasts, cut into thin strips
• 1 tin of chopped tomatoes
• 400ml of passata
• 400ml chicken stock (made with
• 2 chicken oxo, and 400 mils water)
• 1 tbsp chopped rosemary
• 1 tsp Italian mixed herbs
• 1 tbsp chopped basil
• 2 tbsp tomato puree
• Finely grated zest 1⁄2 a lemon
• Salt and freshly ground black pepper
• Chopped fresh basil, to garnish
• 1 tbsp natural fat free yogurt (within the plan values)

Method

Place the onion, carrots and bacon in a large non-stick saucepan and stir-fry for 2-3 minutes.

Add the chicken to the pan and cook for 10 minutes.

Add the tomatoes, pepper, stock, rosemary, lemon zest, Italian herbs, basil, tomato puree. Bring to the boil and stir. Then, cover and simmer on a medium heat for 10 minutes, stirring occasionally.

Season to taste and serve sprinkled with chopped basil and a tablespoon of natural fat free yoghurt.

Coconut Berry Baked Oats

Serves 2

Ingredients

• 25g of oats
• 1 tbsp sweetener
• 1 egg
• 2 tbsp coconut yogurt
• 1⁄4 tsp baking powder
• 8 raspberries (or blackberries)

Suitable for Stages 2 and 3 ONLY.

Serves 2

Method

Preheat oven to 180°C.

Mix all the ingredients together in one bowl and pour into small baking tin, spreading evenly. Cook for 25-30 minutes.

Remove from oven and allow to cool before serving.

Cut the baked oats into slices once cooled.

123 Slow Cooked Beef Stew

Serves 2

Ingredients

• 400g diced beef
• 150g mushrooms
• 2 peppers
• 1 large onion
• 1 carrot
• 1 vegetable stock cube
• 1 tbsp cornflour
• Salt and pepper
• Fry Light spray

Method

Preheat the oven to Gas Mark 4 (approx. 180°C or 350°F).

Coat the beef in the cornflour and then fry (using Fry Light) on a high heat to seal the beef. This helps to keep the flavour in the meat. Once sealed, allow the meat to rest.

Dice the vegetables into large chunks, and place in an oven- proof dish. Add the sealed beef and a few pinches of dried thyme.

Make up 500ml of vegetable stock using the one stock cube. Add this to the oven-proof dish.

Stir well to mix the vegetables and beef in properly and season with a little salt and pepper. The ingredients should be covered with the stock, so add or reduce to suit.

Place the oven-proof dish into the middle of the oven with the lid on, and cook for around 4-5hrs, checking hourly to stir and taste the stew. Add salt and pepper to taste if needed.

Once ready, serve in a bowl and enjoy hot!

Creamy Yog Porridge

Serves 1

Ingredients

• 25g porridge oats
• 150g fat free yoghurt
• Fruit of your choice (from allowance)

 Method

Pour 200ml of water into a small non-stick pan then stir in porridge oats.

Cook over a low heat until bubbling and thickened.

Remove from heat and stir half the yogurt into the porridge. Once mixed pour the porridge into a large bowl.

Add the remaining yogurt to the top and serve plain or with one of your fruit allowance.

Spanish Rice One Pot

Serves 2

Ingredients

• 1 onion diced
• 1 red and 1 green pepper sliced
• 50g chorizo, sliced
• 2 garlic cloves, crushed
• 1 tbsp olive oil
• 250g pouch of wholemeal rice
• 400g can chopped tomatoes
• 30g Tinned Peas
• 300g raw, peeled prawns

Method:

Boil the kettle.

In a non-stick frying or shallow pan with a lid, fry the onion, peppers, chorizo and garlic in the oil over a high heat for 3 minutes.

Stir in the chopped tomatoes and peas with 500ml boiling water, cover, then cook over a high heat for 12 minutes.

Microwave the rice as per the cooking instructions, Add the rice to the pan and stir, for another minute or so until the prawns are just pink.

Chilli chorizo aubergine spaghetti

Serves 3

Ingredients

• 1 large Onion
• 3 Garlic clove
• 300g Aubergine
• 1 Tsp Chilli flakes
• 90g Chorizo
• 180g Wheat spaghetti
• 285g Finely chopped tomatoes
• 15 leaves Basil
• 1 tsp Olive oil

Method

Preheat your grill too high. Put a large saucepan of water with a pinch of salt on to boil for the pasta. Halve, peel and chop the onion into small pieces. Finely chop the Basil. Peel and grate the garlic or use a garlic press. Remove the stalk top from the aubergine and roughly 1cm pieces.

Pop the aubergine on a baking tray and spray with fry light and a pinch of salt and pepper to taste. Toss to coat then spread out and put the tray on the shelf closest to the grill. Grill the aubergine until soft and crispy round the edges, 15-20 mins.

Whilst the aubergine is grilling, heat a tsp of oil in a frying pan on medium heat. Add the onion and chilli flakes and cook, stirring, until the onion is soft, 5 mins. Add the garlic and chorizo and cook for a further 2 mins.

Add the spaghetti to your pan of boiling water and cook. Cook until al dente, around 11 mins.

Pour the finely chopped tomatoes into the chorizo mixture and season with salt and pepper to taste. Let the sauce simmer on medium heat until it is nice and thick, 5-10 mins. Once the sauce has thickened, stir in the aubergine.

Add the pasta to the sauce along with the basil.

Chicken Fajita and Potato Wedges

Makes 2 portions

Ingredients:

• 200g Chicken breast
• 2tbsp Fajita spice
• 2 x 40g wrap
• 200g potato wedges
• 40g sliced peppers
• 40g sliced onion

Method:

Preheat the oven to 200c, cut the potato into wedges and place in the oven on a baking tray for 30 minutes. After 30 minutes dice the chicken breast and add to a frying pan on a medium heat.

Slice the peppers and onion then add to the chicken in the frying pan. Add the fajita spice and cook for around 10 minutes.

Once the chicken and potatoes are cooked remove and serve with the wraps.

Lentil & cauliflower curry

Serves 4

Ingredients

• 200g lentils
• 1 large cauliflower
• 100g cooked brown rice
• 1 tbsp olive oil
• 1 large onion, chopped
• 3 tbsp curry paste
• 1 tsp turmeric
• 1 tsp mustard seeds
• 1l vegetable or chicken stock
• 1 large potato
• 3 tbsp coconut yogurt
• Small pack coriander
• Juice of 1 lemon

Method

In a large pan add the oil and onion and cook until soft. Add the curry paste, spices and lentils and stir. Pour the stock in and simmer for 20 minutes. Add the cauliflower and potato and some water if it looks too dry.

Simmer for 12 minutes until the cauliflower and potato are cooked. Let it cool for a few minutes then stir in the yogurt, coriander and lemon juice.

Stuff Baked Potato

Serves 2

Ingredients:

• 2 large baking potatoes
• 4 bacon rashers, fat removed
• 8 small mushrooms
• 3 spring onions, chopped
• ⅓ low fat cheese, grated
• 2 tbsp light cream cheese
• 10g low fat butter

Method

Preheat the oven to 320. Pierce potatoes and wet skin slightly, bake in the oven for 40 minutes or until potato is soft when you insert a knife.

While potatoes are cooking, chop bacon and mushrooms small and fry for a few minutes in a frying pan. Set to one side.

Once potatoes are cooked, remove the potato from the skins,  add 10g butter and mash the potato, add the bacon, mushrooms, light cream cheese and mix together.

Put the potato back into the skins and cook for 10 minutes.

Remove from the oven and sprinkle with spring onion and top with sour cream

Cod fillet with roasted veggies and garlicky potatoes

Serves 1

Ingredients:

• 2 tsp Olive oil (8.4g)
• Salt and pepper taste
• Courgette (80g)
• Cherry tomatoes (140g)
• Potatoes (136g)
• 1 sprig Thyme
• Cod fillet (120g)
• ½ Lemon (20g)
• 1 Garlic clove (3g)
• Prosciutto ham (28g)

Method

Preheat your oven to 180 C. Bring a large saucepan of water with a pinch of salt to the boil for the potato. Finely chop the courgettes then pop the courgette and tomatoes in a large baking tray, drizzle with tsp of oil and season with salt and pepper. Arrange in a single layer, then roast on the top shelf of your oven until soft, 20 mins. Turn halfway through cooking.

Meanwhile, chop the potato (no need to peel) into 2cm chunks. Pop the chunks into the saucepan of boiling water and cook for 6-8 mins. When cooked, drain into a colander and set aside.

In the meantime, zest the lemon and chop into wedges. Pick the thyme leaves from their stalks and roughly chop. Bash the garlic cloves with the flat of your knife and finely chop.

Place cod fillet on a chopping board. Season both sides with salt, pepper and lemon zest. Using your hands, rub the seasoning into the fish. Wrap one piece of Serrano ham around the middle of each fillet. When the veggies have been in the oven for 10 mins, carefully place the fish on top of them and return to the oven for 8-10 mins.

While your fish is in the oven, heat a tsp of oil in a large frying pan on high heat. When hot, carefully add your drained potatoes, garlic and thyme. Fry until golden and crispy, stirring occasionally, 8-10 mins. When they are golden, squeeze the juice from one of the lemon wedges into the pan.

When your fish is ready, serve with garlicky potatoes and the roasted veggies on the side.

Salt and Pepper Chicken with Rice and Sweet Potato Chips

Serves 4

Ingredients:

• 4 chicken breasts
• 1 large onion
• 1 red pepper
• 1 green pepper
• 1.5 chilli
• 1tsp ginger
• 3tsp lazy garlic
• 3 tbsp Olive oil
• 4tsp corn flour
• 1⁄2 tsp cumin
• 1⁄2 tsp coriander
• 1⁄2 tsp cayenne
• 1 pack of microwave brown rice
• 500g sweet potato chips.
• Pinch of salt and pepper

Method:

Preheat oven to 180c, place potato chips onto a tray and cook for 25 mins (or as per the cooking instructions on the packet) On a chopping board dice your chicken breast, put into a bowl and add cumin, coriander, cayenne, coriander, salt and pepper stir cover in cling film and put into the fridge.

Dice your onion, Chilli, peppers. Heat 1tbsp olive oil in a pan then add your garlic and ginger and keep the heat on medium, next add the chopped onion, chilli and peppers. Leave on a low heat.

Spread the cornflour on a plate. Dip the chicken in the Corn flour and coat the chicken ready for cooking. Add 2 tbsp olive oil to a frying pan and Fry the chicken on a medium heat, Leave for 5-6 minutes on each side or until cooked. Do not keep turning the chicken over this really effects its crispness.

Microwave your rice as per the cooking instructions.

Add a couple of teaspoons of hot water to your chilli, peppers and onion and turn up the heat. Add the chicken to the pan and stir well. Be sure the chicken absorbs all those gooey juices and make sure all the chicken is coated well.

Once everything is cooked, serve and enjoy.

Meatball Sub Melt

Serves 4

Ingredients:

• 16 medium sized shop bought meatballs
• Drizzle of olive oil
• Basil chopped to make 2 tbsp
• Rocket 2 handfuls
• Sub rolls 4, halved and toasted
• 10g Grated mozzarella
• 1⁄2 Garlic glove
• 227g chopped tinned tomatoes
• Pinch of chilli flakes
• Salt and Pepper

Method:

Place the meatballs in a pan. Season well

Fry in a large frying pan with fry light until browned all over, then scoop out in to a dish.

To make the sauce, gently cook off the sliced garlic in a splash of olive oil, in the same pan you fried the meatballs, then tip in the tomatoes, chilli flakes. Simmer for 5 minutes until thickened.

Stir the meatballs into the sauce with the chopped basil and simmer for a further 10 minutes, turning them.

To serve, place the meatballs onto the sub roll bases with some sauce and top with grated mozzarella & serve.

Serve with a salad

Spicy Pork Nachos

Serves 4

Ingredients:

• Packet of fajita spice mix
• x4 boneless pork chops
• x4 tomatoes cubed
• x1 small cucumber cubed
• 1 red onion chopped
• 1 tbsp lemon juice
• 120g cheese grated
• 500g of lightly salted tortilla chips

Method:

Marinade in space mix and bake pork chopped until cooked throughout – chop into bite sized chunks

To make salsa mix the cucumber, tomatoes and onion in a bowl and give them a squeeze of lemon juice

Place nachos on a plate – top with pork, salsa and cheese – place under the grill and allow cheese to melt!

Delicious!

Add fresh chills for some heat!

Spaghetti Carbonara

Serves 4

Ingredients:

• 200g bacon diced
• 175g mushrooms sliced
• 450ml semi skimmed milk
• 275g wholemeal spaghetti cooked and drained
• 250g of chicken breast diced
• Schwartz Spaghetti Carbonara dry seasoning mix

Method:

Fry in a dry pan the bacon and chicken until golden and crisp, add the mushrooms and fry for a 2-3 minutes.

Mix the sachet with the milk and

and stir into the pan – Bring to the boil and allow to thicken. Stir in the cooked spaghetti and heat through.

Jerk Pork with Salsa & Sweet Potato Mash.

Serves 2

Ingredients:

• 2 tsp jerk seasoning
• 1⁄2 tsp runny honey
• 100ml pineapple juice
• 300g pork tenderloin
• 1 tsp olive oil
• 350g sweet potato
• Salsa
• 2 tinned pineapple rings (about 100g), drained and finely chopped
• 3 spring onions, thinly sliced
• 2 tbsp roughly chopped fresh coriander leaf
• 1⁄2 lime, juice only
• 1 tsp olive oil
• 1⁄2 red chilli, deseeded and finely diced
• pinch salt

Method:

Mix the jerk seasoning, honey and pineapple juice in a shallow bowl large enough to hold the pork.

Add the pork loin and place in the fridge, covered, for at least 30 minutes or overnight, turning the pork over a couple of times.

Preheat the oven to 200C/180C Fan/Gas 6 and line a baking tray with kitchen foil.

Remove the meat from the marinade, reserving the liquid, and pat it dry with kitchen paper. Heat the oil in a frying pan over a high heat. Brown the meat on one side, turn over and brown on the other side.

Place the meat in the baking tray, pour over the marinade and roast for 20–25 minutes, turning the

pork over after 15 minutes. Cut into the thickest part of the steak to check that it is juicy but cooked through.