Herb & Garlic Haddock with new potatoes place a haddock steak on tin foil & add a crushed garlic clove, lemon juice & pinch of herbs. Wrap up fish & bake in the oven. Serve with 5 new potatoes boiled in their skin plus green veg.
Chicken & Cheese fajita’s with roasted veg chop onion, pepper, courgette, mushroom. Mix with 1 tbsp. of olive oil & roast in a roasting tray in oven along side a chicken breast, sprinkled with some fajita or Mexican packet mix, then wrapped in foil. Serve when cooked with 2 flour tortilla wraps, a handful of low fat cheese and 2 tbsp. of “total 0%” Greek yogurt & jalapeño peppers.
Chicken & New Potato Salad Grill 1 small skinless chicken breast & serve with 5 new potatoes in their skins and a large salad & 2 tbsp. of low fat sauce or dressing.
Chicken Waldorf & pasta salad chop 1 small grilled skinless chicken breast & mix with chopped celery, 1 chopped apple, 4 tbsp. cooked brown pasta & 1 tbsp. of reduced cal. Mayo serve with large salad.
Cheesy Mushroom Omelette & Salad heat 1 tsp. oil. Gently fry some sliced mushrooms, beat two eggs & 1 tbsp. of skimmed milk. Pour into a pan & cook until almost set. Top with 4 tbsp. of grated reduced fat cheddar cheese & place under hot grill until cheese has melted. Serve with salad.
Chicken, Rice & Bean Salad Take 1 grilled chicken breast sliced and add to 6 tbsp. of cooked brown rice with 1/2 a chopped red onion, mange tout, 3 tbsp. red kidney beans, baby sweet corn, French beans, cherry tomatoes & 3 tbsp of fat free dressing, served with salad.
Spaghetti Bolognese & Salad dry fry 2oz of extra lean mince beef & 1 clove of crushed garlic, when browned, add 200g chopped tomatoes, 1/2 chopped onion, 1 sliced carrot, sliced mushrooms, 2 tbsp. tomato puree, pinch of mixed herbs, 1/4 pint beef stock, bring to boil & cover & simmer until veg is cooked. Serve with 4 tbsp. brown spaghetti & sprinkle of parmesan cheese & mixed salad.
Chicken, broccoli & sweet corn pasta mix 1 small grilled chicken breast with sliced spring onions, broccoli, baby sweet corn, a little chicken stock & 200g of canned chopped tomatoes, 2 tbsp. tomato puree, pinch of mixed herbs. Bring to boil , cover & simmer until sauce has thickened. Serve with 5 tbsp. brown pasta.
Tuna, Apple & Rice Salad mix 4 tbsp cooked brown rice, 1/2 can tuna in brine, 2 tbsp. canned sweet corn, sliced mushroom, cherry tomato, chopped celery, 1 chopped apple & 2 tsp. of reduced cal. Mayo. Serve with salad & a toasted pitta bread.
Lamb Chop with New Potatoes & Veg 1 small grilled loin lamb chop with 4 new potatoes boiled in their skin, steamed veg & 2 tsp. mint sauce.
Mexican Tuna Wrap fry chopped onion, add 2 chopped tomato & 1 tbsp. tomato puree & pinch of chilli flakes, & simmer for 10 minutes. Add 80g tuna & heat for 3 minutes. Spoon mixture over tortilla & add 1 tbsp. sweet corn, a sprinkle of low fat cheese, fold & bake for 5 minutes. Serve with salad.
Spanish Tortilla heat 1 tbsp oil & gently fry 1/2 a diced red pepper & 1 spring onion. Add 1 small cooked sliced potato & chopped coriander & stir. Pour over 2 beaten eggs & allow to set. Turn out & serve with salad.
Sunday Lunch 2 thin slices of lean chicken with 1 small Yorkshire pudding, 3 new potatoes boiled in their skin, steamed green veg, 1 tsp. horseradish sauce & fat free gravy.
For more ideas see our busy girls cookbook