Preparation

1. Mix chicken with crushed garlic, mixed herbs & black pepper. Cover & chill for 1 hour.
2. Preheat oven to 180°C/350°F/Gas Mark 4 (160° fan).
3. Heat the oil, on the hob, in a large oven-proof casserole dish.
4. Saute chicken for 4 minutes. Remove chicken & set aside. Prepare stock.
5. Put 50mls of the stock in the pot. Cook onion, celery, carrots & sweet potatoes for 5 minutes.
6. Drain & rinse kidney beans under cold running water. Drain.
7. Add tomatoes, kidney beans & orange zest to pot.
8. Add chicken, rest of stock & bay leaf. Bring to boil. Cover & transfer to oven. Bake for 25 minutes.
9. Remove bayleaf. Mix breadcrumbs & grated cheese. Sprinkle on top. Bake uncovered for another 10-15 minutes.
10. Meanwhile, cook broccoli by preferred method until texture to taste. Drain. Serve.

TOP TIP: Always opt for beans & pulses tinned in water with no added salt or sugar.

Preparation

1. Pour oil into a non-stick pan, heat & fry chicken for 4-5 minutes until starting to brown.
2. Meanwhile, make stock. Add green pepper, celery & onions to a separate non-stick pan with 50mls of the stock.
3. Cover & cook on a high heat for a few minutes to soften.
4. Add tomatoes, spices, thyme, black pepper & chicken. Stir in rice & remaining stock. Bring to boil.
5. Cover closely & simmer for about 20 minutes, until rice is tender & absorbed, stirring regularly.
6. Serve.

Preparation

1. Combine spices, sugar & black pepper. Coat chicken.
2. Cook in George foreman style grill (brushed with a bit of the oil) for 6 mins or until fully cooked. Cut into strips.
3. Whilst chicken cooking, heat remaining oil in wok or large frying pan.
4. Fry onions & peppers for a few minutes until to taste.
5. Add chicken strips & stir.
6. Serve with warm tortillas, sour cream & salsa.

TOP TIP: Use small (approx 41g) wholewheat tortilla wraps, or if you prefer a bigger wrap, Sainsbury's Good for you wraps also meet the nutritional values.

Preparation

1. Pre-heat oven 190°C /375°F/ Gas Mark 5 (170°Fan).
2. In a large flameproof pot, heat olive oil on hob over a medium-high heat.
3. Sauté the chicken pieces, stirring often, for about 5 minutes or until browned on all sides.
4. Transfer chicken to a plate. In same pot, throw in vegetables, garlic, bay leaf & coriander.
5. Boil pan of water. Cut aubergine into smallish pieces & blanche in the boiling water for 2 minutes.
6. Drain & set aside.
7. In a bowl mix passata, tomato puree, paprika, oregano, basil, worcestershire sauce, black pepper & cayenne pepper if used.
8. Pour over the vegetables. Stir. Add chicken & aubergine.
9. Make stock & pour over chicken & vegetables. Stir. Cover & bring to boil.
10. Cover & transfer to oven. Cook for 1.5 hours.
11. Remove bay leaf prior to serving.

TOP TIP: A low calorie dish but a blast of goodness! If you would like to cook it quicker, cover & simmer it on the hob for 45 minutes.

Preparation

1. Crush garlic & mix with ground ginger. Add a splash of water & mix.
2. Heat oil & sweat onions gently until browned. Add ginger & garlic paste.
3. Continue cooking until water has dried off (approx. 30 seconds).
4. Stir in ground coriander & chilli powder followed by chopped tomatoes.
5. Cover & simmer until tomatoes have softened.
6. Remove lid & cook for another 5 minutes.
7. Add chicken & brown both sides. Add 150 mls water & red pepper & bring to boil.
8. Turn down heat, cover & simmer for 10 minutes or so until chicken cooked through.
9. Whilst chicken cooking, cook basmati rice as per instructions.
10. Remove lid from chicken, turn up heat & boil rapidly for a couple of minutes. Take off heat.
11. Add sour cream, garam masala & fresh coriander & stir.
12. Drain rice when cooked.
13. Serve.

TOP TIP: Any sour cream can be used to fit within values. It doesn't need to be reduced fat.

Preparation

1. Pre heat oven to 170°C/325°F/Gas Mark 3 (140° fan).
2. Heat oil on hob in a flameproof casserole dish. Cook chicken on both sides until lightly brown.
3. Add onions & cook until softened. Add carrots.
4. Drain & rinse chickpeas & kidney beans & add to casserole dish along with tomatoes.
5. Dissolve stock pot in the 700mls of boiling water. Blend cornflour in a cup with a little of the stock.
6. Add to casserole with remainder of stock, Tabasco sauce, tomato puree & black pepper. Stir.
7. Bring to boil, cover & transfer to oven. Cook for a minimum of 1 hour, 15 minutes.

TOP TIP: Cooking for longer increases the depth of flavour of this dish.

Preparation

1. Pour peri-peri marinade into a lidded container.
2. Add celery, peppers, onions & chicken. Mix.
3. Put lid on & marinate in fridge for a few hours or overnight.
4. Heat oven to 200°C/400°F/Gas Mark 6 (180°Fan).
5. Cut a large enough piece of foil to put chicken mix in & wrap up into a parcel.
6. Bake peri-peri chicken in the foil in centre of oven for 25-30 minutes.
7. Whilst chicken cooking, prepare stock using 1/2 stock pot & 400mls water.
8. Lightly crush cardamom pods & coriander seeds.
9. Heat olive oil in a non-stick pan.
10. Fry all spices & garlic for 1 minute, stirring all the time.
11. Add rice & stock. Mix. Bring to boil.
12. Cover & simmer for 15-20 minutes, until rice tender & absorbed, stirring occasionally.
13. Dry fry sunflower & sesame seeds lightly. Set to one side.
14. Remove cardamom pods from rice. Stir seeds into rice.
15. Serve per-peri chicken with the spicy rice.

TOP TIP: Use medium or hot per-peri marinade according to how hot you like it.

Preparation

1. Par boil potato slices in boiling water for 3-4 minutes only. Drain & leave to dry out.
2. Preheat oven to 170°c /325°F/Gas Mark 3 (150° fan).
3. On the hob, heat 1 tbsp of the oil in an oven proof, lidded casserole pot.
4. Sautee beef & onions on a high heat for 3-4 minutes.
5. Stir in carrots, swede, celery, mushrooms, prepared lentils & 1/2 tsp of the black pepper.
6. Dissolve stock pot in 750mls of boiling water.
7. Add stock, worcestershire sauce, mixed herbs & bay leaf. Stir. Bring to boil.
8. Cover & transfer to oven. Cook for approx 2 hours, or until meat tender.
9. Remove & increase oven heat to 200°c /400°F/Gas Mark 6 (180° fan).
10. Transfer hotpot to a large, rectangular oven-proof dish. Remove bay leaf.
11. Layer sliced potatoes on top of hotpot, overlapping edges slightly. Brush with remaining oil.
12. Return to oven uncovered for 30-40 mins, until potatoes fully cooked & nicely browned.
13. Cook cabbage by preferred method, to preferred texture. Sprinkle with other 1/2 tsp of black pepper.
14. Serve hotpot with savoy & red cabbage.

TOP TIP: Don't overlap potatoes too much if want crispy. If you have too many potatoes to fit on the dish, place rest on a lightly oiled baking tray & cook separately for approx 20 minutes.

Preparation

For the Chilli:
1. Heat oil in large frying pan or wok. Add onion & garlic & cook gently until softened.
2. Add mince & cook until browned.
3. Add pepper, chillis & all spices. Cook for 2-3 mins.
4. Add tomatoes & tomato puree. Dissolve stock pot in the 600mls of boiling water & add.
5. Bring to boil & simmer for 15 mins.
6. Add black pepper & kidney beans. Heat for 20 mins or until stock reduced/desired consistency.

For the Spicy wedges:
1. Pre-heat oven 180°C/350°F/Gas mark 4 (160° fan).
2. Bring a pan of water to boil & parboil potato wedges for 5-8 minutes. Drain & shake.
3. Melt butter & oil in large pan. Add onions & sweat for 3-4 minutes.
4. Add chillis & spices. Stir.
5. Add potato wedges, toss well & fry for 2-3 mins.
6. Put in oven for approx. 20 mins until browned.
7. Serve with chilli.

TOP TIP: The chilli makes a great batch, suitable for freezing for a quick meal. If you don't want the spicy wedges, you can eat the chilli with a large baked potato & salad instead.

Preparation

1. Prepare all ingredients. Bring pan of water with the 1/2 tsp salt to boil.
2. Boil potatoes for 15 mins or until tender. Drain & mash with milk.
3. Heat oil in large wok or frying pan. Cook onion until soft. Add mince & cook until browned.
4. Add carrots, celery & garlic & cook for approx. 5 mins, stirring occasionally.
5. Sprinkle flour over meat & vegetables & stir. Dissolve stock in the 150mls of boiling water.
6. Add tinned tomatoes, stock, worcestershire sauce, herbs & 1/4 tsp of the black pepper. Stir.
7. Bring to boil. Reduce heat. Simmer for 20 mins, stirring occasionally.
8. Put mixture in oven proof dish. Spoon mash potatoes on top & fluff with a fork.
9. Put under hot grill or cook in pre-heated oven at 200°C/400°F/Gas Mark 6 (180° fan) until nicely browned.
10. Cook savoy cabbage as preferred. Drain. Season with the other 1/4 tsp of black pepper.
11. Serve cottage pie with the savoy cabbage & fresh beetroot.

TOP TIP: For a lighter, fluffier mash use potatoes such as Maris piper or Russet.

Preparation

1. Bring 2 pans of water to boil. Add 1/4 tsp salt to each pan.
2. Blanch aubergine in boiling water for 2 mins. Drain.
3. Parboil potatoes for 5-6 mins. Drain.
4. Heat oil in a frying pan. Fry minced beef, onions, thyme, parsley & cinnamon until meat browns. Stir frequently.
5. Add tomatoes, tomato puree, aubergine & black pepper.
6. Mix well & spread evenly in a casserole dish.
7. Arrange slices of potato to cover beef mixture completely.
8. Heat oven 190°C /375°F/ Gas Mark 5 (170°Fan).
9. Beat together egg yolks, yoghurt & grated cheese.
10. Pour topping over potatoes to cover completely.
11. Bake uncovered for 45 mins-1 hour or until golden brown.
12. Cook seasonal greens to taste. Season with black pepper. Serve.

TOP TIP: Choose any seasonal greens to get a variety. Why not try something a bit different?

Preparation

For the Bolognaise:
1. Prepare all vegetables. Heat oil gently in a large frying pan or wok.
2. Add onion & sauté gently for 5 mins until softened.
3. Mix in carrots, celery & garlic & cook for a further 5 mins.
4. Turn up hob to a medium heat. Add mince & stir in. Cook until browned.
5. Add mushrooms & cook for 1 more minute. Dissolve stock pot in the 300mls of boiling water.
6. Stir in stock, tomatoes, tomato puree & mixed herbs. Bring to boil.
7. Cook on a medium heat for 30 minutes, stirring occasionally. Season with black pepper.
8. Pre heat oven to 200°C/ 400°F /Gas Mark 6, (180°Fan).

For the sauce:
1. Melt olive spread in deep pan. Add flour, mix together & cook for 1 minute, stirring continuously.
2. Add milk slowly, maintaining stirring all the time. Add 1/2 the grated cheese.
3. Continue stirring & cooking until sauce thickens.

For the lasagne:
1. Put 1/2 the bolognaise sauce into bottom of a large ovenproof dish. Lay 3 pasta sheets on top.
2. Put remaining bolognaise sauce on top of pasta sheets & lay 3 more on top.
3. Pour sauce over pasta sheets & sprinkle on remaining grated cheese.
4. Put in oven for approx. 25 minutes until golden. Serve with mixed salad & garlic slices cooked as per instructions.

TOP TIP: To fit in with nutritional values, garlic slices used must be Sainsbury's Be good to yourself range. This dish tastes great the next day & is also great for freezing to make a quick meal when busy.

Preparation

For the Potherbs:
1. Peel & chop all vegetables into small chunks, keeping onions separate.
2. Heat oil in a large lidded pan & sweat onion for 5-10 mins.
3. Add mince & cook until browned.
4. Make stock & add to pan.
5. Add vegetables, black pepper & herbs. Bring to boil.
6. Cover & simmer for 30 mins or until vegetables tender.
7. Mix cornflour with a little water & stir into pot.
8. Leave to simmer whilst preparing dumplings.

For the Dumplings:
1. Sieve flour into a bowl. Add suet & mix.
2. Add enough water to make a soft dough.
3. Split dough into 8 small dumplings & add to pan.
4. Cover & simmer for a further 20 mins until dumplings are cooked.
5. Serve with red cabbage.

TOP TIP: Add some mixed herbs to the dumplings to make herby dumplings if you wish.

Preparation

1. Heat oil in a large saucepan & add onions, garlic, celery, carrots & mushrooms if using.
2. Cook for about 3-4 minutes or until onion has softened, stirring regularly.
3. Add minced beef & tomato puree & cook until meat browned.
4. Prepare stock. Add stock to saucepan, along with wine (if used), tomatoes, black pepper & basil.
5. If you don't use the red wine, add 150mls of extra water to the stock.
6. Bring to boil. Lower heat & simmer very gently for approx 1 hour (until sauce well reduced), stirring occasionally.
7. Boil a pan of water with the 1/2 tsp salt. Cook spaghetti as per packet instructions. Drain.
8. Serve with bolognaise sauce sprinkled with the grated parmesan if used.

TOP TIP: If you find the spaghetti a bit bland on it's own, mix it with the bolognaise, then serve & top with parmesan.

Preparation

1. Heat oven to 180°C/350°F/Gas Mark 4 (160°Fan).
2. In a large, flameproof casserole dish, heat olive oil over a medium-high heat.
3. Sauté pork, stirring often, for about 5 minutes or until browned on all sides.
4. Transfer pork to a plate. In same pot, throw in prepared vegetables (except aubergine), garlic, bay leaf & parsley.
5. Cut aubergine into chunks. Blanche in boiling water for 2 minutes. Drain & set aside.
6. In a bowl mix passata, tomato puree, paprika, oregano, basil, worcestershire sauce, black pepper & cayenne pepper if used.
7. Pour over vegetables. Add pork & aubergine. Stir.
8. Dissolve stock pot in the 1 litre of boiling water & add to pot. Stir. Bring to boil.
9. Cover & cook in oven for approx 1 hour, or until pork & vegetables tender.
10. Remove bay leaf prior to serving.

TOP TIP: Low calorie dish but highly nutritious. The cayenne pepper gives just a bit of spice to the dish but it isn't at all hot.

Preparation

1. In a bowl, mix diced beef, red wine, mixed herbs, black pepper & garlic clove.
2. Cover & leave in fridge to marinate for 1-4 hours.
3. Trim shallots. Parboil for 2 minutes with skins on. Plunge into cold water for 1 minute. Drain. Remove skins. Set aside.
4. Remove beef from marinade & dry on kitchen roll. Keep marinade.
5. Pre-heat oven to 180°C/350°F/Gas Mark 4(160° fan).
6. Heat oil on hob in a flameproof casserole pot. Add marinated beef & cook on a high heat for 5-6 minutes, stirring frequently.
7. Remove meat from pan. Add 2 tbsps marinade to pan & stir to deglaze. Keep in pan.
8. Add carrots, mushrooms & shallots & cook for 2-3 mins.
9. Add beef. Shake flour over & stir.
10. Dissolve stock pot in the 500mls of boiling water. Stir in sugar. Pour over beef & mix well.
11. Add remaining marinade & bring to boil.
12. Cover & transfer to oven. Bake for appx 1.5-2 hours, or until meat tender.
13. After 1 hour, check there is enough water left in pot. If very low, add a bit more boiling water.
14. 20 mins before end of cooking time, boil potatoes in salted water (using the 1/2 tsp salt) until soft (approx 15 mins).
15. Drain potatoes & mash with milk.
16. Serve bourguignon with mash & seasonal greens cooked to taste.

TOP TIP: The beef can be left marinating overnight in fridge if it makes it easier to prep the day before.

Preparation

1. Pre-heat oven to 180°C/350°F/Gas Mark 4(160° fan).
2. Heat oil on hob in a flameproof lidded casserole pot. Add beef & cook on a high heat for 5-6 minutes, stirring frequently.
3. Remove meat from pan. Coat with flour & set to one side.
4. Add carrots, mushrooms & onions to pan & cook for 2-3 mins.
5. Add beef & mixed herbs & stir.
6. Dissolve 1/2 stock pot in the 500mls of boiling water. Pour over beef & vegetables. Mix well.
7. Bring to boil.
8. Cover & transfer to oven. Bake for appx 1.5-2 hours, or until meat tender.
9. Check periodically. If stock low, add a bit more boiling water.
10. 20 mins before end of cooking time, boil potatoes in salted water (using the 1/4 tsp salt) until soft (approx 15 mins).
11. Drain potatoes & mash with milk.
12. Serve braised steak with mash & sprouts cooked to taste.
13. Season with black pepper.

TOP TIP: Don't like sprouts! Use 160g of any seasonal greens.

Preparation

1. Mix Cornflour with the tbsp water.
2. Stir in the soy sauce, ginger paste and honey & set aside.
3. Dry fry sesame seeds in a small saucepan & set aside.
4. Heat oil in a wok over a high heat. Cook diced pork according to packet instructions.
5. Add mediterranean vegetables, beansprouts & garlic & cook for 2-3 mins over a high heat.
6. Reduce heat. Stir in the ginger, soy & honey sauce.
7. Stir & cook until sauce bubbles & thickens.
8. Serve immediately topped with the toasted sesame seeds.

TOP TIP: I use the prepared packets of mediterannean veg as it is so much quicker, easier & cheaper than buying individual items but individual items can be used if preferred.

Preparation

1. Preheat oven to 200°C/400°F/Gas mark 6 (180°fan).
2. Trim shallots at each end. Parboil for 5 minutes with skins on. Plunge into cold water for 1 minute. Remove skins.
3. Parboil potatoes in salted water (using the 1/2 tsp salt) for 7-8 minutes. Drain.
4. Line a large roasting tin with foil. Put olive oil in roasting tin & heat oil for a few minutes in the oven.
5. Add potatoes, shallots & red pepper. Toss in oil. Roast for 15 minutes. Make a space in middle of the tray.
6. Put salmon in middle of the tray with slices of lemon underneath & above. Add courgettes & toss in the hot oil. Cook for 10 mins.
7. Pierce tomatoes. Add to tray with sprigs of rosemary. Cook for a further 5 mins.
8. Mix sour cream, chives & paprika.
9. Remove rosemary sprigs. Serve traybake with sour cream as a dip.

TOP TIP: Squeeze the warm lemon over salmon on serving to increase moisture & taste.

Preparation

1. Mix oil, lime zest & juice from 1 lime, ginger, garlic, chilli & cayenne pepper in a dish.
2. Lay salmon fillets in the marinade & coat.
3. Cover & leave in fridge to marinate for approx 2 hours.
4. Heat a non-stick frying pan or wok on hob.
5. Take fish out of marinade & keep remaining marinade to one side.
6. Fry fish on a medium heat for approx 4 minutes each side. Remove & set aside.
7. Bring a small pan of water to boil.
8. Cook noodles in boiling water according to packet instructions then drain & set aside.
9. Whilst noodles cooking, heat remaining marinade.
10. Stir fry broccoli & red pepper for 2-3 minutes.
11. Remove skin from salmon & flake 160g salmon into stir fry.
12. Stir noodles into stir fry & heat through.
13. Stir in the juice of 1/2 lime & serve.

TOP TIP: Cooking the salmon doesn't require any further oil as there is plenty in the marinade. It is easier to cook the full salmon fillets & then weigh 160g once flaked rather than trying to get the right weight before cooking.

Preparation

1. Boil potatoes with the 1/2 tsp salt until soft then mash with 100mls of the milk. Put to one side.
2. Pre-heat oven to 190°C/375°F/Gas mark 5 (170°fan).
3. Heat oil in pan on hob & gently sweat onions until softened.
4. Meanwhile, in a bowl mix the remaining 200mls of milk, garlic & herb cheese, mustard, dill & lemon juice.
5. Add this to softened onions, gently stirring & heating through.
6. In an oval/rectangular pie dish arrange the raw mixed fish.
7. Pour the milk mixture over the fish.
8. Top with the mashed potato & fluff with a fork.
9. Sprinkle with grated cheese.
10. Lay the sliced tomatoes on top.
11. Put on middle shelf of oven for 30-35 minutes.
12. Serve with green beans cooked to taste.

TOP TIP: You can buy packets of mixed fish already cut into small pieces. It is much cheaper than buying separate cuts of fish too!

Preparation

1. Heat oil in a large frying pan or wok. Cook salmon for approx 4 minutes each side.
2. Flake salmon & set aside. Keep oil in frying pan.
3. Make stock & bring to boil in a large saucepan. Add broccoli,asparagus, peas & broad beans.
4. Simmer for 4-5 minutes until "al dente." Remove from stock & set aside.
5. Top stock back up to 500mls by adding hot water. Keep stock on a low heat.
6. Warm oil left from salmon in same frying pan salmon cooked in. Slice leeks & cook on a medium heat for 2-3 minutes.
7. Add 2-3 tbsps of hot stock. Stir in rice. Cook gently until liquid absorbed. Stir continuously.
8. Continue adding stock a bit at a time, stirring continuously, until rice cooked to taste & fluid absorbed. This will take approx 15-20 minutes.
9. Stir in pesto, black pepper, flaked salmon & vegetables.
10. Cook until heated through. Serve.

TOP TIP: This dish is very filling. Eat it as a vegetarian dish if you prefer, without the salmon. See recipe for "Spring vegetable risotto".

Preparation

1. Cook potatoes for 15-20mins in salted water (using the 1/4 tsp salt) until tender.
2. Drain. Add 100 mls of the milk & mash. Set aside.
3. Pre-heat oven to 180°C/350°F/Gas Mark 4 (160°fan)
4. If using fresh spinach, cook spinach in a little boiling water for 2 mins.
5. Drain & gently squeeze excess moisture.
6. (If using frozen spinach, once defrosted drain any excess water).
7. Melt olive spread in a pan & sauté onion gently for 5-8 mins.
8. Add flour. Mix & cook for 1 min.
9. Gradually add the other 100mls milk over low heat to make a paste.
10. Make stock by adding 500mls hot water to 1 fish stock pot. Add 150mls to the paste & discard rest of stock. Stir & bring to boil.
11. Reduce heat. Simmer for 2 mins.
12. Stir in chopped tomatoes.
13. Cut raw salmon into chunks & arrange in an ovenproof dish or 2 individual dishes.
14. Scatter in the prawns.
15. Pour sauce over the fish. Arrange spinach on top.
16. Cover with mash & fluff with a fork.
17. Bake uncovered in oven for approx 35mins.
18. Serve with seasonal greens & carrots cooked to taste.

TOP TIP: Using smaller individual baking dishes is helpful for spreading the mashed potato.

Preparation

1. Blend blueberries & white wine until smooth. Set aside.
2. Place sesame seeds, whisked egg yolks & black pepper into a bowl & mix. Add tuna & coat thoroughly.
3. Cook sweet potato in a pan of boiling water until tender. Drain, mash & keep warm.
4. Whilst sweet potato cooking, steam broccoli & red pepper for appx 10 minutes. Turn off steamer but keep warm.
5. Heat olive oil in a frying pan & cook tuna for 3-4 mins each side or until cooked through.
6. Arrange broccoli & red pepper onto serving plate & put sweet potato in middle.
7. Place tuna on top of sweet potato & pour blueberry sauce over tuna.
8. Serve immediately.

TOP TIP: This recipe has been adapted from one of Gino D'Acampo's & is a good source of Omega 3.

Preparation

1. Mix the olive oil, coriander, lime zest & juice, ginger, garlic, chilli & cayenne pepper in a dish.
2. Score seabass fillets on skin side & put in same dish. Coat thoroughly with the oil.
3. Cover & put in fridge for a couple of hours if possible to marinate. Remove.
4. Pre heat oven to 180°C/350°F/Gas Mark 4 (160°fan).
5. Remove fish from marinade, leaving some of the oil in the dish.
6. Toss onion & peppers in the remaining oil.
7. Put onion & peppers in oven & roast for 10 mins.
8. Add courgettes. Toss with onion & peppers & roast for 10 mins.
9. Add cherry tomatoes, whole & cook for 6 more minutes.
10. As tomatoes are put in oven, heat a large frying pan on hob.
11. Fry sea bass,along with its marinade, skin side down for 3 minutes, then turn & cook for a further 3 minutes.
12. Put roasted vegetables on a serving plate & sit seabass on top. Serve immediately.

TOP TIP: The seabass does not require any further oil for cooking. It will cook in its own marinade.

Preparation

1. Mix 1 tbsp of the olive oil, coriander, juice of 1/2 lemon, ginger, 1 garlic clove, 1/2 green chilli, cumin & honey in a dish.
2. Put fish fillets in same dish, score on skin side & coat thoroughly with the oil.
3. Cover & put in fridge for a couple of hours if possible to marinate. Remove.
4. Heat the other 1 tbsp olive oil in a frying pan.
5. Add pine nuts. Cook gently until nicely toasted. Remove & set aside.
6. Add 1 red chilli, 1 garlic clove, onion & pepper to pan & cook for 3-4 minutes.
7. Add juice of 1 lemon & keep warm.
8. Cook greens as preferred.
9. Whilst greens cooking, heat large frying pan on hob. Pan fry sea bream on a medium heat, in its own marinade, skin side down for 2-3 minutes.
10. Turn & cook for 2 further minutes.
11. Drain greens well. Toss with chilli, garlic, onion, pepper & pine nuts. Put greens on a plate & top with sea bream. Serve.

TOP TIP: Use any white fish fillets & adjust cooking as per instructions. Kale or Spinach are lovely greens to use for this dish.

Preparation

1. Pre-heat oven to 200°C/400°F/Gas mark 6 (180°Fan).
2. Cut a large piece of baking foil & open it out.
3. Spray centre of foil with olive oil spray.
4. Lay salmon skin side down in centre of foil.
5. Season with salt.
6. Pour oil, lemon juice & zest into a bowl.
7. Add dill & garlic clove & mix together.
8. Toss in the courgettes, onion & cherry tomatoes & coat.
9. Remove vegetables with a scoop & drop in foil around salmon.
10. Pour remaining liquid over salmon.
11. Bring sides of foil together & seal to form a parcel.
12. Transfer to oven. Bake for 15 minutes. Remove & leave to stand for 5 minutes.
13. Carefully open the foil. Serve immediately.

TOP TIP: This is one of the quickest meals you will ever make. You can also pre-prepare it & leave foil parcel to marinate.

Preparation

1. Pre-heat oven to 200°C/400°F/Gas Mark 6 (180°Fan).
2. Cut aubergine into chunks. Blanche in boiling water on hob for 2 minutes. Remove aubergine but keep water.
3. Trim shallots. Parboil in remaining boiling water for 2 minutes with skins on.
4. Plunge into cold water for 1 minute. Drain & remove skins.
5. Heat 1 tbsp of the oil on a baking tray in the oven.
6. Place shallots, peppers, aubergine & tomatoes on baking tray & coat with the hot oil.
7. Cook for 10 minutes for "al dente" vegetables or longer if you prefer them softer. Set aside on a plate & keep warm.
8. Heat another 1 tbsp of the oil in a large, lidded pan, on the hob.
9. Add garlic, cumin, coriander & paprika & fry over a gentle heat for 1 minute, stirring.
10. Prepare stock. Add stock, saffron strands & black pepper.
11. Stir & bring to boil. Stir in couscous.
12. Cover pan, remove from heat & leave for 5-8 minutes to absorb stock.
13. Meanwhile, heat last 1/2 tbsp of oil in a frying pan.
14. Pan fry trout fillets according to packet instructions.
15. Fluff couscous with a fork. Stir in the vegetables, juice of 1 lemon, raisins, mixed herbs & almonds.
16. Serve couscous topped with the pan-fried trout.
17. Squeeze juice of 1/2 a lemon over trout fillets. Serve immediately.

TOP TIP: If you are cooking for less than 4 people, it's great to still make the full batch of couscous & serve for lunch the following day.

Preparation

1. Mix oil, lime zest & juice from 1 lime, ginger, garlic, chilli & cayenne pepper in a dish.
2. Lay salmon fillets in the marinade & coat.
3. Cover & leave in fridge to marinate for approx 2 hours.
4. Heat a non-stick frying pan or wok on hob.
5. Remove fish from marinade, keeping remaining marinade to one side.
6. Fry fish on a medium heat for approx 4 minutes each side. Remove & set aside. Keep pan & it's cooking juices.
7. Bring a small pan of water to boil.
8. Cook pasta according to packet instructions then drain & set aside.
9. Whilst pasta cooking, re-heat cooking juices with remaining marinade.
10. Stir fry peppers for 2-3 minutes. Add spinach & cook until wilted.
11. Flake salmon & mix in with peppers & spinach.
12. Stir in pasta & heat through.
13. Stir in the juice of 1/2 lime & serve immediately.

TOP TIP: Cooking the salmon doesn't require any further oil as there is plenty in the marinade. It is easier to cook the full salmon fillets & then weigh 120g once flaked rather than trying to get the right weight before cooking.

Preparation

1. Blanche beans & broccoli for 4 minutes.Drain & run under cold water.
2. Make stock & bring to boil in large saucepan then simmer.
3. Heat oil in a large frying pan or wok, add onion & cook for 2-3 minutes.
4. Stir in the rice, wine, lemon rind & juice. Add 2-3 tbsps of hot stock. Cook gently until liquid absorbed. Stir continuously.
5. Continue adding stock a bit at a time, stirring continuously, until most of fluid is added & rice creamy (approx 15 mins)
6. Stir in mushrooms, broccoli, french beans & remaining stock.
7. Cover & simmer for 5 minutes until rice just tender. Add a bit more water if necessary.
8. Remove lemon rind.Serve risotto with freshly grated parmesan.

TOP TIP: Try wild, chestnut or shitaki mushrooms or a combination)

Preparation

1. Make stock & bring to boil in a large saucepan. Add broccoli, asparagus, peas & broad beans.
2. Bring back to boil & simmer for 4-5 minutes until "al dente."
3. Keeping the stock, drain the vegetables & set aside. Top stock back up to 800mls with hot water & keep on a low heat.
4. Heat oil in a large frying pan or wok. Cook leeks on a medium heat for 2-3 minutes.
5. Stir in the rice. Add 4 tbsps of hot stock. Cook gently until liquid absorbed. Stir continuously.
6. Continue adding stock a bit at a time, stirring continuously, until rice cooked to taste & fluid absorbed. This will take approx 15-20 minutes.
7. Stir in pesto, black pepper, vegetables & basil.
8. Cook for a few more minutes until vegetables heated through.
9. Whilst warming through, heat a small frying pan on a low-medium heat. Dry fry pine nuts for 2-3 minutes, shaking pan regularly to avoid burning nuts.
10. Serve risotto topped with the toasted pine nuts if using.

TOP TIP: This dish is a great energy booster and incredibly filling.

Preparation

1. Dry fry sesame seeds in a small, non-stick frying pan until nicely browned, shaking frequently & being careful not to burn. Set aside.
2. Bring a large saucepan of water to boil. Cook broccoli, corn & red pepper for 2 minutes. Remove vegetables but keep water.
3. Plunge broccoli, corn & red pepper into cold water then drain well & dry on kitchen roll.
4. Boil vegetable water & add penne pasta. Cook according to packet instructions. Drain & run under cold water. Drain again.
5. Mix tahini paste, soy sauce, sugar & red wine vinegar in a bowl. Keep to one side.
6. Heat oil in a wok or large frying pan. Add garlic, ginger & chilli flakes. Cook for 1 minute, stirring continuously.
7. Add broccoli, corn & red pepper. Continue to stir fry for 3-4 minutes on a high heat.
8. Reduce heat & add penne & tahina mix, stirring thoroughly. Heat through for a couple of minutes.
9. Serve pasta sprinkled with black pepper & the toasted sesame seeds.

TOP TIP: You can exchange the broccoli for other seasonal greens such as asparagus tips or mangetout if you wish.

Preparation

For the tart:
1. Preheat oven to 200°C/400°F/Gas Mark 6 (180°fan). Grease pastry tin with 1 tsp of the oil. Line dish with pastry, allowing overlap of edges.
2. Roll rolling pin over top of tin to neaten edges. Trim any excess pastry. Line tin with greaseproof paper. Fill with baking beans.
3. Blind bake on bottom shelf for 15 minutes. Remove beans & paper. Brush with egg wash./li>
4. Put back in oven for approx 5 mins until light golden & crisp. Remove & cool./li>
5. Turn oven down to 180°C/350°F/Gas Mark 4 (160°fan). Heat the other 1 tsp of olive oil gently in large frying pan. Sweat onions for a few minutes.
6. Add spinach & stir until wilted.
7. Transfer to tart base. Add ricotta.
8. Mix creme fraiche & eggs together & stir in garlic & chilli flakes. Pour over tart.
9. Dot around tomato halves, cut side down.
10. Bake on bottom shelf of oven for approx 30 minutes until set & golden.

For the crispy potatoes & roasted vegetables:
1. Whilst tart cooking, heat the 1/2 tbsp oil in oven in a roasting dish. Toss sliced potatoes, onion, peppers & mixed herbs & roast for 15 mins on top shelf.
2. Add courgettes , coating with the hot oil. Cook for further 10 mins.
3. Add whole tomatoes for final 5 minutes of cooking.
4. Slice tart & serve with the crispy potatoes & roasted vegetables.

TOP TIP: Creme fraiche needs to be healthy living or Sainsbury's Be good to yourself range to fit within nutritional values. I have found reduced fat ricotta can be hard to get. You can use Asda, italian ricotta instead which has better values than some of the other ricottas & will still fit values.

Preparation

1. Heat oil in a large lidded pan.
2. Fry onion, chillis & celery gently for 5 minutes, stirring occasionally.
3. Stir in tomatoes, fiery chilli ketchup, tomato ketchup, parsley & oregano.
4. Cook for 2-3 minutes. Prepare stock.
5. Add stock & bring to boil.
6. Cover & simmer for approx 40 minutes or until stock well reduced, stirring occasionally.
7. Drain & rinse cannellini beans, kidney beans & sweetcorn under cold running water.
8. Add to pan & cook for approx a further 20 minutes, stirring occasionally.
9. As beans & sweetcorn added, bring a pan of water to boil.
10. Cook basmati & wild rice according to packet instructions (usually around 20 minutes).
11. Drain rice well & serve with vegetable chilli.

TOP TIP: You can use hot chilli sauce in place of fiery chilli ketchup if you prefer. Always opt for beans canned in water.

Preparation

1. Heat the 1 tbsp rapeseed oil in a large lidded pan.
2. Add cumin seeds & onions & fry for 4-5 minutes, stirring occasionally.
3. Add cauliflower, swede, sweet potatoes & potatoes & cook for 3-4 minutes, stirring occasionally.
4. Stir in 2 cloves of the garlic & the ginger, then sprinkle over curry powder & black pepper.
5. Add green beans, peas & tomatoes. Cook for 2-3 minutes.
6. Prepare stock using 1/2 of the stock pot & 300mls of the water.
7. Add stock. Bring to boil & simmer for 25-30 minutes, until stock reduced, stirring occasionally.
8. Whilst curry cooking, prepare stock using remaining 1/2 stock pot & 400mls water.
9. Lightly crush the cardamom pods & coriander seeds.
10. Heat the 1/2 tsp olive oil in a non-stick pan.
11. Fry spices & remaining clove of garlic for 1 minute, stirring all the time.
12. Add rice & stock. Bring to boil.
13. Cover & simmer for 15-20 minutes, until rice tender, stirring occasionally.
14. Toast sunflower & sesame seeds lightly.
15. Remove cardamom pods. Stir seeds into rice.
16. Serve vegetable curry with the rice.

TOP TIP: You can use any variety of vegetables you want in this curry.

Preparation

1. Boil a pan of water & cook pasta according to packet instructions. Drain well.
2. While pasta is cooking, put walnuts, basil, 1 of the garlic cloves, the 1 tbsp of extra virgin oil, black pepper & salt into a food processor.
3. Process to a course pesto.
4. Heat the 1 tsp Olive oil in a frying pan.
5. Fry the red pepper & other garlic clove for 2-3 minutes.
6. Add spinach & cook until wilted. Turn off heat.
7. Stir in the pasta & pesto.
8. Serve immediately.

TOP TIP: Cooking the red pepper for just a couple of minutes keeps the crunch which is nice against the softness of the pasta & spinach.

Preparation

1. Pre-heat oven to 200°C/400°F/Gas Mark 6 (180°Fan).
2. Heat oil on hob in an oven-proof saute pan.
3. Fry onions, courgettes, pepper, garlic & mushrooms for 2-3 minutes.
4. Season with 1/4 tsp of the salt & the black pepper.
5. Whisk eggs in a jug & stir in creme fraiche & chilli flakes.
6. Pour egg mixture over vegetables.
7. Cook for 2 minutes over a low-medium heat without stirring.
8. Transfer pan to oven & bake frittata for 25-30 minutes until set in middle.
9. Cook new potatoes in boiling water (with the other 1/4 tsp salt) for 20 minutes, or until tender. Drain.
10. For last 5 minutes of cooking frittata, add tomatoes to oven.
11. Cut frittata into 2 portions & serve with new potatoes & tomatoes.

TOP TIP: Adjust the amount of chilli flakes according to the amount of spice you prefer.

Preparation

1. Pre-heat oven to 200°C/400°F/Gas Mark 6 (180°Fan). Remove pastry from fridge.
2. Add courgettes, peppers & onion to a roasting tin. Drizzle over 1 tbsp of the olive oil & toss until vegetables coated.
3. Cook in oven for 10 minutes. Remove & set aside but keep oven on.
4. Cut pastry to required weight & transfer to a non-stick baking sheet.
5. Score a line about 1 inch from the edges of the pastry, all the way round.
6. Brush pastry rim with egg wash.
7. Put on middle shelf of oven for approx 15 minutes until pale golden.
8. Once removed, push puffed up middle back down with the back of a wooden spoon.
9. Add roasted vegetables, parsley leaves & crumbled cheese.
10. Sprinkle over the black pepper.
11. Put back in oven for a further 10-15 minutes on middle shelf.
12. Heat remaining 1 tbsp oil in a large non-stick roasting tray on top shelf.
13. Toss sliced potatoes in oil & roast for approx 15 mins on top shelf.
14. Add whole tomatoes for final 5 minutes of cooking.
15. Slice tart & serve with the crispy potatoes & roasted tomatoes.

TOP TIP: To avoid tears in the pastry, it's easier to weigh what you are discarding rather than trying to weigh the pastry you will be using.

Preparation

For the vegetable Bolognaise:
1. Heat oil gently in a large frying pan or wok.
2. Add garlic, carrots, onions & red pepper. Fry for 2-3 mins or until beginning to soften.
3. Cut aubergine into large chunks & blanch immediately in boiling water for 2 mins. Drain.
4. Add paprika, oregano & aubergine to frying pan & fry for 1-2 minutes.
5. Add mushrooms, courgettes, tomatoes, tomato puree, bay leaves & black pepper.
6. Bring to boil. Cover & simmer on a medium heat for approx 30 minutes, stirring occasionally.
7. Pre heat oven to 190°C/ 375°F /Gas mark 5, (170°Fan).

For the bechamel sauce:
1. Pour milk into a large lidded sauce-pan.
2. Add onion slices, bay leaves & peppercorns.
3. Bring to boil, remove from heat.
4. Cover & infuse for 10-30 minutes. Strain.
5. Melt olive spread in a large saucepan. Stir in flour. Cook for 1 minutes, stirring continuously.
6. Remove from heat. Gradually pour on warm milk, whisking constantly.
7. Season with salt & nutmeg.
8. Return to heat. Bring to boil, whisking constantly until sauce thickens.
9. Simmer for 2-3 minutes.

For the lasagne:
1. Put 1/2 vegetable bolognaise sauce into bottom of a large ovenproof rectangular dish. Lay 6 pasta sheets on top.
2. Put remaining vegetable bolognaise sauce on top of pasta sheets & lay 6 more on top.
3. Pour bechamel sauce over pasta sheets & sprinkle with grated cheese.
4. Bake on middle shelf of oven for 40-50 minutes, until piping hot & well browned.
5. Serve with toasted garlic slices.

TOP TIP: If you want to save time you can substitute a white sauce, instead of bechamel sauce.