Ingredients

• 30g unsalted butter
• 240g baby spinach
• 4 chicken breasts, skin removed, sliced crosswise into strips
• 4 garlic cloves, finely chopped or grated
• 200ml double cream
• 40g Parmigiano Reggiano, finely grated
• Cooked rice or potatoes, to serve (optional)

Method

1. Melt half the butter in a large frying pan over a medium heat and gently wilt the spinach, about 2-3 mins. Stir and season well. Remove to a colander to drain.
2. If any liquid remains in the pan, pour it away and wipe it out. Melt the rest of the butter in the same pan over a medium heat, swirling it so the base of the pan is covered. Fry the chicken for 1-2 mins, stirring until lightly golden. Season well. Add the garlic and fry for 1 min more, then pour in the cream and simmer for 15 mins, stirring often until the chicken has cooked through – be careful not to let the cream boil.
3. Stir in 30g of the cheese and all the spinach, squeezing out any excess liquid first. Simmer for another 5 mins until the cheese has melted and the chicken is cooked through. To check the chicken is ready, pierce the thickest part of the meat to ensure the juices run clear.
4. Scatter with the remaining cheese and serve the chicken with plenty of the sauce, alongside brown rice or potatoes, if you like (calories not included).

Ingredients

• 2 tbsp low-salt soy sauce
• 1 tbsp clear honey
• 1 garlic clove, finely chopped
• 1 tbsp mirin (optional)
• A little sunflower oil
• 300g long-stem broccoli
• 4 x 100g salmon fillets
• 1 small piece of ginger, cut into matchsticks
• A little sesame oil (optional)
• Sliced spring onions, toasted sesame seeds and cooked rice, to serve

Method

1. In a small bowl, whisk together the soy, honey, garlic and mirin and set aside.
2. Using scissors, cut out 4 squares of foil, each about 30cm square. Brush each piece of foil with a little oil and bring the edges of the foil up a little.
3. Place a couple of broccoli stems on each one, then sit a salmon fillet on top and scatter over the ginger.
4. Spoon over the sauce. Spoon the sauce over each salmon fillet and drizzle with a little sesame oil, if you like.
5. Fold over the edges of the foil together to seal and place the parcels on a baking sheet. Can be prepared up to 1 day ahead.
6. Heat oven to 200C/180C fan/gas 6. Place the parcels in the oven for 15-20 mins, then leave to stand for a few mins. Serve each parcel on a plate and let each person open it themselves. Serve with spring onions and sesame seeds for scattering over, and some brown rice on the side (calories not included).

Ingredients

• 1tbsp rapeseed oil
• Tofu, cut into 2cm cubes
• 2 red onions, thinly sliced
• 1½ tbsp ginger and garlic paste
• 1½ tsp ground turmeric
• 400ml light coconut milk
• 2 limes, 1 juiced, 1 cut into wedges to serve
• 160g baby spinach
• 10g coriander, most roughly chopped, reserve a few whole leaves to serve
• 4 wholemeal chapatis, to serve

Method

1. Heat 1/2 tbsp of the oil in a large, wide, non-stick frying pan over a medium-high heat. Fry the tofu with a pinch of salt for 5 mins, turning every couple of minutes until golden brown. Remove to a plate using a slotted spoon.
2. Add the remaining oil to the pan, then fry half the onions for 5 mins, stirring often until golden brown. Add the ginger and garlic paste, stir-frying for a minute, then add the turmeric and cook for another 30 seconds to release the flavour.
3. Stir in the coconut milk, then return the tofu to the pan along with the lime juice and 100ml water, and simmer for 5 mins. Stir in the spinach and the coriander, and cook for 1 min until wilted, then season.
4. Serve the curry in bowls topped with the coriander leaves and the remaining onion, the lime wedges for squeezing over, and the chapatis on the side (serve with cauliflower rice instead for a low-carb alternative! Calories not included).

Ingredients

• 2 whole eggs and 3 egg whites
• 1 tsp olive oil
• 1 red pepper, deseeded and finely chopped
• 2 spring onions, white and green parts kept separate, and finely chopped
• Few slices wafer-thin extra-lean ham, shredded
• 25g reduced-fat mature cheddar
• Wholemeal toast, to serve (optional)
• 1-2 chopped fresh tomatoes, to serve (optional)

Method

1. Mix the eggs and egg whites with some seasoning and set aside. Heat the oil in a medium non-stick frying pan and cook the pepper for 3-4 mins. Throw in the white parts of the spring onions and cook for 1 min more. Pour in the eggs and cook over a medium heat until almost completely set.
2. Sprinkle on the ham and cheese, and continue cooking until just set in the centre, or flash it under a hot grill if you like it more well done. Serve straight from the pan with the green part of the spring onions sprinkled on top, the chopped tomato and some wholemeal toast, if you like (calories not included).

Ingredients

• 2 tbsp chunky peanut butter (without palm oil or sugar)
• 1 garlic clove, finely grated
• 1 tsp Madras curry powder
• Few shakes soy sauce
• 2 tsp lime juice
• 2 skinless, chicken breast fillets (about 300g) cut into thick strips
• About 10cm cucumber, cut into fingers
• Sweet chilli sauce, to serve

Method

1. Heat oven to 200C/180C fan/gas 4 and line a baking tray with non-stick paper.
2. Mix 2 tbsp chunky peanut butter with 1 finely grated garlic clove, 1 tsp Madras curry powder, a few shakes of soy sauce and 2 tsp lime juice in a bowl. Some nut butters are thicker than others, so if necessary, add a dash of boiling water to get a coating consistency.
3. Add 2 skinless chicken breast fillets, cut into strips, and mix well. Arrange on the baking sheet, spaced apart, and bake in the oven for 8-10 mins until cooked, but still juicy.
4. Eat warm with roughly 10cm cucumber, cut into fingers, and sweet chilli sauce.