Enjoy food and get slimmer

serves 4

4 boneless, skinless chicken
breasts
4 tsp. light soya sauce
6 tbsp. water
3 tsp. freshly chopped ginger
4 garlic cloves, finely chopped
1 tbsp. vegetable oil
Freshly ground black pepper to taste

Method
Preheat oven at 200°c or gas mark 6.
Place the oil in a pan on medium heat and seal the chicken, ensuring it is
white all around. This will take up to 5 minutes.
Then mix the ginger, garlic, soya and water together in a bowl.
Next pour the mixture onto the chicken breasts, ensuring that the mixture
goes over and under the chicken.
Place in tin foil, ground black pepper to taste.
Place the foil wraps in a Pyrex dish or other oven proof dish.
Cook in the oven for around 20 minutes
Serve the chicken and cover with the juices it has been cooking in.
Enjoy with a side of salad.

Nutritional value per serving
Calories: 197 | Total fat: 4.8g | Saturated Fat: 0.5g | Carbohydrate: 11g | Protein: 28g | Fibre: 2.9g

serves 4

4 skinless chicken thighs
Juice of 2 lemons
210ml plain yogurt
2 red onions, finely chopped
2 tsp. finely chopped ginger
4 garlic cloves, finely chopped
4 tsp. tandoori masala powder
½ tsp. garam masala
½ tsp. ground cumin
¼ tsp. turmeric
1 chilli, finely chopped
1 tbsp. vegetable oil

Method

Turn on the oven at 200°c or gas mark 6.
Place the oil in a pan on medium heat and seal the chicken, ensuring it is
white all over. This will take approximately 5 minutes.
Set it aside on to some kitchen roll on a plate.

serves 2

2 tbsp. olive oil
1 onion, finely chopped
2 cloves of garlic
1x 400g tin of chopped tomatoes
½ tsp. cinnamon
½ tsp. ground ginger
Salt and pepper
120g salmon
140g smoked haddock
For the mash
25g butter
300g celeriac
300g carrots
Salt and pepper

Method

Turn on the oven to 175°C/Gas Mark 3.
Chop the celeriac and carrots and boil in salted water until soft. This will
take approximately 30 minutes.
Strain and mash adding the butter, salt and pepper to taste.
Put the fish into a saucepan with just enough water to cover it.
Boil the fish for approximately 5 minutes on a medium heat.

serves 2

200g lean steak mince (substitute
for Quorn Mince if vegetarian)
1 tbsp. olive oil
1 clove of garlic
160g frozen peas
1 beef stock cube (veggie stock cube)
3 carrots
½ swede, diced

serves 4

340g chicken breast, skinned and
diced
2 tbsp. low salt teriyaki sauce
2 tbsp. dark soy sauce
1 stick of celery, cut diagonally
2 medium carrots, sliced into thin juliennes
100g of red cabbage, shredded
200g canned water chestnuts, drained
and sliced
2 tsp. of garlic, finely chopped
1 tbsp. sesame oil
1 tbsp. of vegetable oil

serves 4

1 large head of romaine lettuce,
roughly torn
400g of diced, cooked, skinless
chicken breast
100g freshly grated parmesan
cheese
120ml low-fat plain yoghurt
2 tbsp. fresh lemon juice

Serves 4

For the kebabs
400g minced lamb
2 tsp. garlic, peeled and finely
chopped
2 tsp. ginger, peeled and finely
chopped
1 large onion, peeled and finely
chopped
2 tsp. ground coriander
2 tsp. ground cumin
¼ tsp. ground black pepper
1 tbsp. fresh coriander, finely
chopped
4 metal skewers

serves 4

300g chick peas, washed and
drained
1 medium onion, finely chopped
6 garlic cloves, finely chopped
200g canned tomatoes, finely
chopped
2 tsp. ginger, finely chopped
½ tsp. turmeric powder
2 tsp. ground coriander
½ tsp. garam masala
½ tsp. green chilli, chopped
1 tbsp. vegetable oil
250ml boiling water
1 tsp. amchoor powder (powder of unripe mango)
Salt to taste

Method

Put the vegetable oil in a large pan on a medium heat.
Add your onions, stirring every minute or so until they are brown.
Fry for around five minutes until the mixture becomes a rich golden color.
Add the garlic and ginger and stir.
Add the tomatoes, chilli, turmeric, coriander powder, amchoor powder
and salt and cook for around 5 minutes.