Week 2: Courgette Penne with Grilled Chicken

(Serves 2)


2 courgettes
2 tbsp olive oil
½ onion chopped or 1 small onion
400g tinned plum tomatoes
1 garlic clove chopped/crushed
1 tsp tomato puree
½ tsp mixed Italian herbs
2 tbsp of grated parmesan as a topping
200g grilled chicken breast (can be made in the oven or bought ready cooked)


Cut courgettes into penne shapes and blanch in boiling water for 2-3 minutes.

Heat the oil and cook the onion.

Squash tomatoes with a fork and add to the pan with garlic, puree and Italian herbs.

Simmer for 15 – 20 minutes.

Mix with courgette and drizzle with olive oil.

Serve with grilled chicken.

Top with grated parmesan.

Week 2: Teriyaki Beef Stir-Fry

(Serves 2)


250g beef tenderloin cubed
4 tbsp reduced salt teriyaki sauce
½ tsp minced ginger
1 pre-chopped veggie stir-fry pack
1 tbsp coconut oil
1 tbsp sesame seeds


Heat oil in a large pan over a medium- high heat.

Add ginger and cook for minutes or until cooked through.

Add veggies, cook and stir for 5 minutes until tender crisp.

Stir in teriyaki sauce until well mixed and heated through.

Add in sesame seeds.

Service with cooked courgette noodles if required.

Week 2: Herb-Baked Cod with greens

(Serves 2)


2 x 140g skinless cod or Pollock fillets frozen or fresh
2 tbsp olive oil
1 tsp fresh thyme leaves
1 large garlic clove finely chopped
½ lemon zested and juiced
200g green vegetables of choice i.e. green beans or broccoli


Heat oven to 220C/200C fan/ gas 7 and put the fish fillets in a shallow ovenproof dish so they fit quite snugly in a single layer.

Mix 1 tbsp olive oil with the thyme and garlic.

Spoon over the fish, then grate over the lemon zest.

Bake for 10-12 mins until the fish is moist and flakes easily when tested.

While the fish is cooking, steam up your green vegetables of choice.


Week 2: Vegetable Omelette


2 eggs
1 tbsp butter
½ small onion chopped
½ red pepper chopped finely
1 handful of spinach
1 tbsp milk
15g feta crumbled
Salt and pepper to taste
Complex carbohydrate of choice: 1 snack pot of baked beans heated OR 1 slice or bread or 1 banana as dessert


Melt half the butter in a medium sized pan over a medium heat.

Put in the onions, pepper and spinach and cook for 4 – 6 minutes stirring occasionally until the vegetables are tender.

While the vegetables are cooking, beat the eggs with the milk and salt and pepper.

Removed cooked vegetables from the heat and place into a small bowl.

Melt remaining butter in the pan and add the egg mixture.

Cook for about 2 minutes or until the eggs begin to set on the bottom of the pan.

Gently lift the edges of the omelette with a spatula and let the uncooked part of the egg cook through.

Continue to cook for 2 -3 minutes or until the center of the omelette starts to look dry.

Sprinkle the cheese over the omelette and spook the vegetable mixture into the centre of the omelette.

Using a spatula gently fold one edge of the omelette over the vegetables.

Let the omelette cook for another two minutes.

Slide the omelette out of the skillet and onto a plate.

Serve with a side of baked beans.

Week 2: Baked Potato with Baked Beans and Cheese


120g (small) sweet potato
1 snack pot of baked beans
15g grated mature cheddar cheese
1 side green salad


Bake the sweet potato in the oven (covered in foil) until soft or cook in the microwave.

Once cooked slice potato in the middle.

Heat 1 snack pot of baked beans as per instructions on the pack and then place on top of the cooked potato.

Top with grated cheddar cheese and serve with the side green salad.


Week 2: Chicken and Feta Salad


100g cooked chicken breast (either grill it or use ready to each roasted chicken).
30g cubed feta cheese
100g salad greens
1 tomato cut into small chunks
8 black olives
50g cooked ancient grain of choice (i.e. Ready to eat quinoa, barley, spelt etc)
1 tsp Olive Oil
Lemon juice, salt and pepper to taste


Place all the ingredients (expect lemon juice, olive oil and salt) into a large bowl.

Mix well.

Plate out into a bowl.

Mix lemon juice, olive oil to taste and then pour over the salad.

Week 2: Salmon and Avocado on Pumpernickel


1 slice of pumpernickel bread, toasted
80 – 100g smoked salmon
½ an avocado
Juice of a lemon
1 tbsp capers
1 tbsp finely sliced red onion (optional)
Salt and pepper to taste


Using a fork, smash the avocado and mix with the lemon juice (to taste).

Add salt and pepper.

Place avocado on the toasted pumpernickel bread.

Top with smoked salmon, capers and red onion (if desired).

Week 2: Eggs and Spinach on Pumpernickel Bread


2 large free range eggs
2 handfuls of baby spinach
30g (match box size) feta cheese
1tsp olive oil
1 slice of pumpernickel bread toasted


Sauté the spinach in olive oil until it has wilted.

Whisk the eggs and add to the spinach.

Toss in the cubed feta and keep stirring until the eggs are scrambled.

Place eggs on toasted pumpernickel bread.

Viacom announces the launch of Paramount Network in the UK

We’re pleased to announce the launch of Paramount Network, the brand new free-to-air UK destination offering premium scripted drama, high quality comedy and movies featuring some of the brightest stars.

Launching on 4th July, it’s the channel with big stories and big characters for adults of all ages with strong appeal to Generation X, Millennials and fans of cinematic storytelling, iconic moments and non-stop action.

Paramount Network is the home of various free-to-air premieres, including the seventh season of Suits, the critically-acclaimed US drama from creator/executive producer Aaron Korsh, and starring Gabriel Macht, Patrick J. Adams, Rick Hoffman, Sarah Rafferty and Meghan Markle. Earlier seasons of Suits will also air on the Paramount Network, allowing fans to catch the series from the very beginning.

Confirmed to premiere on the channel is brand new Kiefer Sutherland drama Designated Survivor and US comedy series The Mick starring Kaitlin Olsen (It’s Always Sunny in Philadelphia).

Paramount Network is home to box-office smashes; from War of the Worlds, Catch Me If You Can and Dances With Wolves, to critically acclaimed and cult classics The Shining, The Talented Mr Ripley and Jackie Brown, to much loved titles including Prince of Tides, Groundhog Dog and Roxanne.

The channel also plays host to the premiere of Lip Sync Battle US, including the huge Michael Jackson special from the Dolby Theatre in Hollywood. The network’s slate also includes action drama Six, fantasy drama Heroes Reborn, and the Emmy® Award-winning comedy Will & Grace.

The UK becomes the third Paramount Network after the US and Spain, and there are separately 11 locally scheduled versions of Paramount Channel internationally. Paramount is one of Viacom’s flagship global brands including Comedy Central, MTV and Nickelodeon, and its fastest growing international entertainment brand.

Paramount Network will launch in the UK on Freeview (57), Sky (159), BT (57) and TalkTalk (57).