Week 1: Mediterranean Oven Chicken

(Serves 4)

Ingredients:

1/2 tablespoon olive oil
6 chicken thighs part-boned and skinned
1 fresh garlic clove, crushed
A few sprigs of fresh thyme, tarragon and oregano or 1 teaspoon of each dried herb
A glass of dry white wine
1 small can (200g) of chopped tomatoes
Black pepper
6 stoned olives, halved
6 capers rinsed and drained

Method:

Heat the oil in a flameproof casserole or heavy frying pan with a lid and brown the chicken on both sides.

Turn the heat down a little and add the garlic and herbs and a few minutes later add the wine.

Stir for a minute or two.

Add the tomatoes and their liquid and season with salt and pepper.

Bring to a simmer and cook covered, for 20 minutes or until the chicken is tender. Serve with broccoli mash.

 

Week 1: Lean Lamb chops with salad

Ingredients:

2 small lamb chops rubbed with 10g fresh thyme and pepper
Big side green salad – challenge is to get at least 4 different colours in there.
1 tsp olive oil and 1 tbsp balsamic vinegar for salad

 

Method:

Pre-heat oven to 180 degrees Celsius ( Gas Mark 4).

Place the lamb chops in the oven.

Cook until your desired doneness is achieved.

Serve with a big side salad.

Week 1: Hot Salmon Fillet with steamed vegetables

Ingredients:

1 salmon fillet (120g)
Half a red pepper
2cm piece of fresh ginger
Half tsp chilli flakes
Half a lemon – juice and zest
1 clove garlic
1 tsp olive oil
80g tender stem broccoli
80g asparagus

Method:

Pre-heat oven to 180 degrees Celsius ( Gas Mark 4).

Finely dice the red pepper.

Mix with the peeled and grated fresh ginger, the lemon zest and chilli flakes.

Brush the salmon fillet with the olive oil and cover with the red pepper mixture.

Bake in the oven for around 10-11 mins.

Steam the broccoli and asparagus for 4-5 minutes and serve everything together.

Week 1: Thai Chicken Curry

(Serves 2)

Ingredients:

200g chicken breast/turkey breast
100ml light coconut milk
1 tbsp Thai Green curry paste
Juice 1 lime
Pinch of unrefined sugar
50g sugar snap peas
50g baby sweetcorn
1 bunch coriander (20g)

Method:

Spread the curry paste on the chicken and fry in a medium pan for about 1 minute each side.

Next, add the coconut milk, lime juice and the unrefined sugar and stir.

Add the vegetables and simmer for about five minutes with a lid on the pan, so the vegetables retain some bite.

Finely chop the coriander and stir in just before serving.

Serve with the cauliflower rice.

 

Week 1: Chicken or Beef Sweet Pepper and Mangetout Stir-Fry with Almonds

(Serves 4-6)

Ingredients:

1 pack sweet peppers (red, yellow, orange)
4oz (115g) mange tout
8 spring onions
4oz (110g) broccoli florets
1-2 cloves garlic
1/2 inch grated ginger
1 tablespoons sesame seed oil
1 tablespoons olive oil
2 tablespoons light soy sauce
1oz (25g) flaked almonds

Method:

Halve the de-seeded peppers and cut them into strips.

Peel and chop the garlic and grate the ginger.

Break up the broccoli into florets.

Trim the spring onions and chop finely using the green tops too.

Heat up the oil in the wok and then put in both the oils.

Throw in the garlic and ginger and give it a stir.

Add the peppers and broccoli, cook for two minutes, then add the mange-tout.

Cook for another three minutes.

Finally, add the soy sauce, stirring well to combine.

Toss in the nuts and spring onions, cook for another minute and serve with courgette noodles.

Week 1: Ratatouille Pasta Bake

Ingredients:

200g wholemeal penne pasta
1 medium aubergine
2 medium courgettes
1 red pepper
1 yellow pepper
1 medium onion, finely chopped.
2 cloves garlic
1 tbsp olive oil
1 tin (400g) chopped tomatoes
1tbs tomato puree
2 tsp mixed dried herbs
150ml vegetable stock
80g low fat mozzarella
Black pepper
Fresh basil leaves

Method:

Heat the oil in a large pan.

Fry the onion for a few minutes until it softens, then add the garlic and fry for about a minute.

Chop all the vegetables to roughly a 1 inch cubes. It doesn’t matter exactly what size they are, as long as they’re roughly all chopped the same size so they cook evenly.

Add the vegetables to the pan and fry for about a minute before adding the chopped tomatoes, tomato puree, mixed herbs and stock.

Bring to the boil and simmer for about 15 minutes (so the vegetables are cooked but haven’t gone too soft)

Season with black pepper.

Cook the pasta according to the packet instructions.

Drain and mix into the ratatouille sauce.

Pour into a baking dish.

Roughly tear up the low-fat mozzarella, sprinkle evenly over the top of the pasta and pop under a medium hot grill until the cheese bubbles and melts.

Sprinkle over some fresh basil leaves.

Week 1: Chicken Pesto Salad

Ingredients:

1 grilled chicken breast or ready bought roasted chicken

Large green leafy salad ( include handful of baby spinach leaves, rocket)

½ red yellow pepper diced

5 cherry tomatoes

¼ cucumber slices

6 black olives

100g ready to eat Ancient grains ( barley, quinoa, spelt etc)

Dressing: 1 teaspoon basil pesto + juice of 1 lemon. Add pepper to taste.

Method:

Mix all the ingredients together and serve.

 

 

 

 

 

 

 

 

 

Week 1: Butternut Squash Soup

(Serves 6)

Ingredients:

1 large butternut squash
1 medium onion
1 clove garlic
2 pints hot vegetable stock
1 tsp ground cumin
1 tsp curry powder
Chopped fresh coriander to garnish
Serve with a small wholegrain roll (50g)

Method:

Peel and deseed a large butternut squash and chop up all the flesh into roughly 1inch cubes.

Gently fry the onion in the oil for a few minutes until it’s softened but not coloured then add the garlic.

Add all the chopped-up squash and cover with the hot stock.

Cook until the squash is soft.

Place cool soup into a food processor or liquidise.

Add 100g tinned beans into the soup before serving.

Serve with a toasted pitta bread.

Week 1: Prawn and Avocado Wrap

Ingredients:

1 Wholemeal tortilla/wrap
6 large king prawns stir-fried or ready to eat
Half an avocado – sliced
Handful of fresh rocket
5 sun blush tomatoes
1 lemon

Method:

Lightly fry the large king prawns and squeeze with the juice of half the lemon.

Place the rocket, sliced avocado, prawns, and sun blush tomatoes in the flour tortilla and fold up to make a tasty wrap!

Week 1: Tasty Tabbouleh with chicken

Ingredients:

100g grilled chicken
1tbs tinned chickpeas
50 bulgur wheat raw (or buy ready to eat)
Juice 1 lemon
1 dessert spoon olive oil
20g pumpkin seeds
1 tbs of any of two of the following finally chopped (Fresh parsley, fresh coriander, mint, basil)
Salt and pepper to taste

Method:

Cook the bulgur wheat according to the packet instructions.

While it’s still warm stir in the olive oil, lemon juice and chopped herbs.

Next mix in the chickpeas. Serve with slices of grilled chicken sprinkled with pumpkin seeds.