Starter

Zesty asparagus with parmesan

Serves 2 -97kcal 2.2g fibre

 

• 175 g asparagus spears

• Zest and juice of half lemon

• 10 g unsalted butter

• 15 g Parmesan shavings

• Freshly ground black pepper to serve

 

1. Trim the asparagus of any woody stalk. Steam the spears for 5-10 minutes or until just tender.

2. Transfer the asparagus to a large bowl and toss with the butter, lemon juice and lemon zest.

3. Pile the spears onto a large serving plate and top with the parmesan shavings. Season with freshly ground black pepper before serving.

 

 

​

​

​

 

 

Main

Savoury Chicken Traybake (Or Quorn)

Serves 4 252kcals 2.2g fibre (not including sides)

• 8 boneless skinless Chicken thighs (swap for 8 quorn fillets if vegetarian)

• 300g Portobello mushroom- sliced and gills removed

• Spray oil

• 3 spring onions – thinly sliced on an angle

 

For the paste

• 2tbs soy sauce

• 2tbs tomato puree

• ½tbs fish sauce

• 2 tsp Paprika

• 2 cloves garlic crushed

• 1tsp sesame oil

• 1tbs rice vinegar

• 1½tbs maple syrup

 

 

1. Preheat oven 200c fan/220c/425f/gas7 and line a large baking tray with parchment paper

2. In a bowl (large enough to hold the chicken) mix the ingredients for the savoury paste together, add in the chicken and toss together to thoroughly coat the chicken.

3. Place the chicken on the prepared baking tray evenly spacing out, scattered the sliced mushrooms in-between

4. Give the chicken and mushrooms with a little spray oil

5. Bake for 35-40mins taking the tray out halfway and brushing the juices from the pan over the chicken

6. Serve sprinkled with the spring onion slices

 

Serve with cauliflower rice, or stir fry veg

 

 

​

​

​

Dessert

Star anise meringues with mango coulis & raspberries

Makes 12, 158kcals, 1g fibre

 

• 4 egg whites, at room temperature

• 200g white caster sugar

• 2tsp cornflour

• 1½tsp ground star anise 

• 1tsp white wine vinegar

• 1ripe mango, peeled and chopped

• 3tbsp icing sugar

• 300g coconut yogurt 

• 150g pack raspberries

 

1. Heat oven to 160C/140C fan/gas 3. Tip the egg whites into the bowl of an electric mixer and beat until soft peaks form (or whisk in a bowl with an electric whisk).

2.  Add the sugar, a spoonful at a time, mixing continuously until fully incorporated – about 10 secs between each addition. Keep whisking until glossy, stiff peaks form, about 1-2 mins. Sift in the cornflour and 1 tsp of star anise, and add the vinegar. Give everything a final whisk to incorporate. Line two large baking trays with baking parchment.

3. Place approx. 12cm dollops of meringue on the lined trays, making 12 in total. Sprinkle over the remaining star anise. Reduce oven to 150C/130C fan/gas 2 and bake for 35 mins. Turn off the oven and let them cool inside for about 2 hrs.

4. This is important – if you take them out at this point, they will be soft. The cooling process makes them crisp yet chewy in the centre.

5. In a food processor, purée the mango flesh with the icing sugar until smooth. When ready to serve, swirl the mango coulis through the yogurt, then dollop on top of the cooled meringues.

6. Decorate with the raspberries.

 

STORING MERINGUES

Any leftover, untopped meringues will keep for up to three days in an airtight container.