Evening Meal

28Apr 2016

This is such a versatile dish – it’s ideal for using up leftover veg and you can use any type of meat. An almost instant meal in a bowl! Serves: 4 adults Preparation time: 3 mins Cooking time: 7 mins Ingredients: 125g medium or fine dried egg noodles 1.2 litres reduced salt vegetable or chicken […]

25Apr 2016

Simple to make – delicious to eat! Serves: 4 adults Preparation time: 20 mins Cooking time: 45 mins Ingredients: 200g macaroni 1 tbsp olive oil 2 medium onions chopped 1 garlic clove crushed 1 tsp dried oregano (or fresh) 1 tsp dried basil (or fresh) 4 tomatoes chopped 4 courgettes sliced 200g green beans (fresh, […]

21Apr 2016

Wrap chicken breasts and finely sliced vegetables in their own little packages to steam to perfection. Serves: 4 adults Preparation time: 15 mins Cooking time: 40 mins Ingredients: 4 skinless, boneless uncooked chicken breasts 4 spring onions trimmed and sliced 1 carrot cut into matchstick strips 1 courgette cut into matchstick strips 1 tsp Chinese five spice […]

20Apr 2016

Perfect for grilling, chargrilling or barbecuing – depending on the time of year! Serves: 4 adults Preparation time: 40 mins Cooking time: 12 mins Ingredients: 500g skinless turkey breast cut into chunks 150g low-fat natural yoghurt 2 tsp tikka masala curry paste 1 tbsp fresh coriander (optional) 180g wholegrain brown rice 1 red pepper deseeded and […]

30Mar 2016

Vegetarian food is never dull – especially if you serve these colourful rice-filled peppers and tomatoes. Serves: 4 adults Preparation time: 20 mins Cooking time: 1 hr 0 mins Ingredients: 150g wholegrain brown rice 2 tsp vegetable oil 1 large onion chopped 2 celery sticks finely sliced 2 garlic cloves crushed 2 handfuls mushrooms (cup […]

26Aug 2015

This take on a classic Mediterranean dish is economical, tasty, a good source of protein and packed full of vegetables to help you get your 5 A DAY. Serves: 2 Preparation/Cooking time: 30 minutes Ingredients: 225g lean beef, cut into strips 200g pasta shapes 1 garlic clove, crushed 1 red pepper, sliced 1 courgette, chopped 100g mushrooms, […]

11Aug 2015

So simple, yet deliciously tasty! Serves: 4 adults Preparation time: 20 mins Cooking time: 30 mins Ingredients: 2 tbsp tomato puree 2 tbsp reduced salt soy sauce 2 tbsp lemons juice only 8 skinless chicken drumsticks 880g potatoes peeled and cut into chunks 4 carrots (or 320g) sliced 320g frozen peas 4 tbsp 1% fat […]

31Jul 2015

Serves: 8 adults Preparation time: 30 mins Cooking time: 45-50 mins Ingredients: 1.2kg Chicken drumsticks and thighs, skinned 2 cloves garlic, peeled and finely chopped 2 tbsp five spice or your favourite spice 2 tbsp  clear honey 1 tbsp of olive oil What to do: Cut slits into the chicken flesh without cutting all the way through. Mix […]

23Jul 2015

Your kids will fall in love with these tasty cheese and salsa tortillas – called quesadillas in Mexico. They’re ready to eat in about 15 minutes, making them a perfect bite to eat when children arrive home hungry. Serves: 4 adults Preparation time: 10 mins Cooking time: 5 mins Ingredients: 2 tomatoes finely chopped 1 small avocado peeled, pitted […]

02Jun 2015

Serves: 4 adults Preparation time: 5 mins Cooking time: 20 mins Ingredients: 200g pasta 1 vegetable stock cube 140g chopped lean bacon 5 spring onions, chopped 200g Philadelphia Extra Light 250g freshly grated courgette 100ml semi-skimmed milk What to do: Cook the pasta in a pan of boiling water containing the vegetable stock cube Dry-fry […]

18May 2015

A simple mix of Mediterranean vegetables and potatoes makes a vibrant and thoroughly tasty dish. Serves: 4 adults Preparation time: 5 mins Cooking time: 25 mins Ingredients: 800g salad potatoes thickly sliced 1 courgette sliced 1 aubergine sliced 1 red pepper 1 yellow pepper 50g pine nuts chopped 2 tbsp red pesto 1 tbsp olive oil What […]

23Apr 2015

This easy curry is packed full of vegetables. Just serve in warm bowls for a very satisfying meal. Serves: 4 adults Preparation time: 20 mins Cooking time: 40 mins Ingredients: 2 tsp vegetable oil 2 medium onions chopped 1 medium apple cored and chopped 1 garlic clove crushed 2 tbsp Jalfrezi curry paste 1 carrot sliced 1 […]

10Apr 2015

These bright peppers with their lively filling will really cheer you up! Serves: 4 adults Preparation time: 20 mins Cooking time: 35 mins Ingredients: 4 peppers, any colour halved and deseeded 150g easy cook long grain white rice 1 tsp vegetable oil 1 small onion finely chopped 1 garlic clove crushed 300g skinless turkey breast cut […]

26Mar 2015

This is a simple, satisfying recipe and it has just four main ingredients. Serves: 4 adults Preparation time: 20 mins Cooking time: 1¼ hrs Ingredients: 1kg potato peeled and thinly sliced 3 medium onions thinly sliced 1litre reduced salt vegetable or chicken stock 6 lean back bacon rashers 1 pinch ground black pepper What to do: […]

19Mar 2015

With chunky sausages and filling butter beans, this recipe is perfect for a satisfying midweek meal. Serves: 4 adults Preparation time: 5 mins Cooking time: 40 mins Ingredients: 8 reduced fat sausages 2 tsp olive oil 1 large onion finely chopped 1 tbsp dried sage 1 can chopped tomatoes 2 cans butter beans in water drained and […]

12Mar 2015

Enjoy this quick and easy light meal. It’s low-cost and very good for you. Serves: 4 adults Preparation time: 15 mins Cooking time: 35 mins Ingredients: 6 leeks trimmed and washed well 180g sliced wafer thin ham 35g plain flour 20g low-fat spread 300ml semi-skimmed milk 75g reduced fat mature Cheddar cheese grated 1 tsp wholegrain […]

02Mar 2015

This cheap and cheerful casserole is perfect for an economical midweek meal. Serves: 4 adults Preparation time: 15 mins Cooking time: 1½ hrs Ingredients: 1 tsp vegetable oil 350g lean pork shoulder cut into chunks 1 large onion chopped 1 garlic clove crushed 2 carrots sliced 1 medium apple cored and chopped (not peeled) 400g chopped […]

02Feb 2015

An easy way to round up a hearty meal for the family and include some of your 5 A DAY. Serves: 4 adults Preparation time: 15 mins Cooking time: 35 mins Ingredients: 1 medium onion finely chopped 2 garlic cloves finely chopped 200g lean lamb mince 1 tbsp olive oil 400g chopped tomatoes 2 tbsp tomato […]

09Dec 2014

Beef Curry

December 9, 2014 Evening Meal

This tasty beef curry is easy to make, either on the hob or in a slow cooker. Serves: 4 adults Preparation time: 20 mins Cooking time: 2 hrs 0 mins Ingredients: 240g lean braising steak cut into chunks 2 medium onions chopped 1 peppers, any colour deseeded and chopped 2 carrots 2 garlic cloves 2 tbsp […]

07Nov 2014

Approximately 300 calories per portion. Serves 2. Ingredients: 2 Skinless & Boneless Chicken Breasts or 6 small Chicken thigh fillets chopped 1 Onion – chopped 1 clove of garlic crushed 2 rashers of lean bacon – chopped 100 ml of chicken stock 75m of white wine 1 x 200g can of chopped tinned tomatoes Fresh […]

05Nov 2014

A touch of fresh chilli adds a fiery hit to these burgers – or just leave it out if chilli isn’t for you! Serves: 4 adults Preparation time: 25 mins Cooking time: 15 mins Ingredients: 450g lean minced pork 1 medium onion very finely chopped 1 carrot grated 1 courgette grated 1 tsp green chilli finely chopped 2 […]

02Oct 2014

This recipe turns what is often a high-fat family favourite into a healthier option for everyone. Serves: 4 adults Preparation time: 15 mins Cooking time: 35 mins Ingredients: 300g macaroni 50g low-fat spread 1 small onion finely chopped 50g plain flour 600ml semi-skimmed milk 100g reduced fat mature Cheddar cheese grated 1 tsp English mustard 1 pinch […]

19Sep 2014

Pizza Squares

September 19, 2014 Evening Meal, Vegetarian

Fancy a pizza – pronto? These are made with brown square wraps – and they’re quicker to make than ordering a pizza! Serves: 4 adults Preparation time: 10 mins Cooking time: 12 mins Ingredients: 4 brown square wraps 8 tbsp tomato puree 4 tsp dried Italian mixed herbs 8 tomatoes thinly slice 80g reduced fat hard cheese […]

02Sep 2014

It’s easy to make this delicious cottage pie with vegetarian mince instead of beef. The curry powder spices up the flavour, yet isn’t too strong. Serves: 4 adults Preparation time: 20 mins Cooking time: 35 mins Ingredients: 600g potatoes cut into chunks 500g butternut squash peeled and cut into chunks 1 tsp vegetable oil 1 medium onion chopped […]

07Aug 2014

Turkey Stir-fry

August 7, 2014 Evening Meal

Quick, colourful and very good for you, this simple turkey stir-fry tastes superb. Serves: 4 adults Preparation time: 15 mins Cooking time: 10 mins Ingredients: 125g medium or fine dried egg noodles 1 small orange just the juice 1 tbsp reduced salt soy sauce 1 tbsp cornflour 1 tbsp vegetable oil 350g skinless turkey breast cut […]

04Aug 2014

Kids will enjoy this sweet and sour recipe – so much healthier than the takeaway version. Swap the chicken for turkey or lean pork if you fancy a change. Serves: 4 adults Preparation time: 20 mins Cooking time: 30 mins Ingredients: 150g easy cook white or brown rice 227g pineapple pieces in natural juice 1 tbsp cornflour 2 […]

17Jul 2014

This easy-to-make prawn dish will keep all the family satisfied, and is so much healthier than fatty take-aways and frozen meals. Serves: 4 adults Preparation time: 15 mins Cooking time: 20 mins Ingredients: 250g easy cook long grain white rice 1 tsp vegetable oil 1 medium onion finely chopped 2 celery sticks thinly sliced 1 green pepper […]

19Jun 2014

Paella

June 19, 2014 Evening Meal

An easy and low-fat version of the Spanish classic, wow your friends and family and bring the holidays home! Per serving 306 calories – 1% fat Serves 4 Prep time 10 mins Cook time 35 mins Ingredients: 2 good pinches saffron strands 1 large onion, finely diced 2 garlic cloves, crushed 2 skinless chicken breasts, […]

16Jun 2014

This fruity, colourful rice salad is packed with good-for-you ingredients and tastes terrific. Serves: 4 adults Preparation time: 20 mins Cooking time: 30 mins Ingredients: 150g easy cook long grain white rice 150g pineapple pieces in natural juice drained 2 bananas sliced 100g red or green seedless grapes 25g sultanas 1 lemon (just 1tbsp of the […]

04Jun 2014

The mash is made with carrots and swede – as well as potato – to help increase your intake of vegetables. Serves: 4 adults Preparation time: 20 mins Cooking time: 25 mins Ingredients: 4 carrots (or 300g) chopped 300g swede or turnip cut into chunks 700g potatoes cut into chunks 8 reduced fat sausages 1 tsp vegetable […]

20May 2014

Chicken Tikka Masala Serves 4 Fat per serving 3.4 g Calories per serving 200KCal Ingredients: 4 skinless chicken breasts, cut into chunks 1 tsp smoked paprika 2 garlic cloves, crushed 2 red onions, chopped 1 x 2cm piece fresh ginger, chopped 1 tsp cumin seeds ½ tsp ground tumeric 1 tsp garam masala 1 small red chilli, chopped […]

20May 2014

Chilli Con Carne Serves 6 Fat per serving 2.50% Calories per serving 246KCal Ingredients: 1 large onion, finely diced 2 garlic cloves, crushed 450g extra lean minced beef 1 tbsp chopped fresh thyme 1 beef stock cube 1 small red chilli, sliced 1 red pepper, seeded and finely sliced 1 x 400g can chopped tomatoes 1 x 400g […]