Enjoy food and get slimmer

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.

serves 1

6 sun roasted tomatoes
3 tbsp. olive oil
1 small red onion, thinly sliced
2 tsp. red wine vinegar
5g ground cumin
200g sliced halloumi
85g quinoa

serves 2

4 salmon steaks, hot smoked and
skinned
100g new potatoes, cooked and
chopped (use celeriac if you are on a
very low carb diet)
100g asparagus tips
2 tsp. parsley, finely chopped
2 tsp. mint leaves, finely chopped
2 spring onions, chopped
70g radishes
1½ tbsp. lemon juice
75ml olive oil

Serves 4

400g asparagus, woody stems removed
220g cooked king prawns
80ml extra virgin olive oil
1 garlic clove, finely chopped
1 tbsp. fresh parsley, finely chopped
Juice of 1 lemon
Salt and black pepper to taste

Method

Boil some water in a medium sized pan.
Boil the asparagus for 3 minutes and drain off excess water.
Put the prawns in the boiling water for 30 seconds.
Place the prawns in a large bowl.
Slice the asparagus spears and place in the bowl with the prawns.
Add the remaining ingredients and mix together.

Nutritional value per serving
Calories 320 | Total Fat 10.1g | Saturated Fat 3.2g | Carbohydrates 15.4g | Fibre 4.5g | Protein 20.1g



More info:

This salad makes for a light lunch or
supper.
It is low in carb and fat as well as
being high in protein.

serves 8

150g watercress
2 rashers of pancetta or other bacon
20g butter
1 small potato, peeled, washed and
diced
2 cloves of garlic, peeled and finely
chopped
1 litre vegetable stock
1 tbsp. olive oil

Method

Place the butter and olive oil in a pan with the onions and cook over a
medium heat until the onions have softened.
Add the potato, stock and garlic in the onion mixture.
Simmer the mixture for approx. 10 minutes, until the potatoes have softened.
Blend the soup to a find consistency.
Fry the pancetta lightly and cut into small pieces.
Put the watercress in the mixture.
Remove the soup from the heat.
Put into a blender and blend until the soup is a fine consistency.
Heat through before serving.
Add the pancetta prior to serving.

Nutritional value per serving
Calories 200 | Total fat 12.6g | Saturated Fat 3.8g | Carbohydrates 13g | Fibre 2.0g | Protein 25.3g