Starter

Prawn salad with Mango and Chilli

Serves: 2 

Per serving: 95kcal

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• 75g sugar snap peas, trimmed 

• 100g cooked king prawns 

• 1/2 small ripe mango, peeled, flesh removed and thinly sliced 

• 1/8 cucumber, halved lengthways and thinly sliced diagonally 

• Handful of Oriental salad leaves

• For the dressing (serves two with leftovers)

• 2 tbsp Mirin (Japanese rice wine) (dry sherry will do!)

• 2 tbsp lime juice 

• 1 tbsp reduced-salt soy sauce 

• 1 tbsp sesame oil

• 1 long red chilli, deseeded and finely chopped

• 1 tsp finely grated fresh ginger

• 1 tsp sweetener

 

1. Blanch the sugar snap peas in a saucepan of boiling water for 2 minutes or until they are bright green and slightly tender.

2. Drain and refresh under cold running water, then transfer to a large bowl with the prawns, mango, cucumber and salad leaves and gently toss to combine.

3. Put all the dressing ingredients in a small bowl and mix well. Divide the salad among 2 serving plates, then drizzle each with 2tsp of the dressing. 

 

 

 

 

 

 

 

Main Course

Steak and Chips with Tomato Chutney

Serves: 2 

Per serving: 386kcal

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• 100g low-fat oven chips 

• 2 x 120g lean sirloin steaks 

• 75g baby spinach 

• 325g frozen peas 

• 1 tsp Dijon mustard, to serve 

For the tomato chutney 

• Cooking oil spray

• 1 onion, finely chopped 

• 1–2 red chillies, deseeded and finely chopped 

• 2 garlic cloves, crushed 

• 400g tin chopped tomatoes

 

1. Preheat the oven to 220°C/fan 200°C/gas 7. To make the tomato chutney, put a saucepan over a medium heat and spray with a little oil. Add the onion and chillies and cook for 3 min or until the onion softens.

2. Stir in the garlic and cook for 1 min, then add the tomatoes and stir to combine. Bring to the boil, then reduce the heat and simmer for 10–15 min until the mixture thickens. Transfer to a serving bowl and set aside to cool. 

3. Cook the oven chips according to the packet instructions. 

4. Meanwhile, put a large frying pan over a medium-high heat. When hot, spray with a little oil, then add the steaks and cook for 2–3 min on each side for medium-rare, or until cooked to your liking. Transfer to a plate and cover with foil, then set aside to rest. 

5. While the steaks are resting, steam the spinach and peas separately for 2–3 min each until the spinach is just wilted and the peas are heated through.

6. Serve the steaks with the oven chips, spinach and peas, with a dollop each of mustard and tomato chutney.

 

 

 

 

 

 

 

 

 

Veggie Main Course

Mushroom Dhansak (V)

Serves 4 

Per serving: 204kcals plus rice &/or Naan

 

• red lentils 100g

• onion 1 large, chopped

• chopped tomatoes 400g tin

• ground turmeric 1 tsp

• vegetable oil 1 tbsp

• chestnut mushrooms 500g, halved

• ground cumin 2 tsp

• ground coriander 1 ½ tsp

• cardamom pods 4, squashed

• ginger finely grated to make 1 tbsp

• garlic 4 cloves, crushed

• red chilli 1, sliced

• coriander a small bunch, chopped

• natural yogurt 2 tbsp

• basmati rice and/or Naan to serve

 

1. Put the lentils, onion and tomatoes in a pan with the turmeric and 1 tsp salt. Add water to cover by 2cm, simmer gently for 20 minutes or until the lentils are tender.

2. Heat the vegetable oil in a separate pan and cook the mushrooms until golden brown all over and they have reabsorbed any liquid in the pan.

3. Add the spices and cook for 2 minutes, then stir in the ginger, garlic and chilli. Cook for a few minutes then tip in the tomato and lentil mix, plus 200ml water.

4. Simmer for 20 minutes, then stir in the coriander and yogurt,

5. Serve with rice and/or Naan.

6. Cover and keep remaining curry in fridge for up to 3 days,

 

 

 

 

 

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Dessert

Crème Brûlées

Makes 4 

Per serving: 192kcal

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• 325ml skimmed milk 

• 150g light condensed milk 

• 1tsp vanilla extract, or zest of 1 lemon or orange 

• 2 eggs, beaten 

• 4tsp caster sugar

 

1. Preheat the oven to 180°C/fan 160°C/gas 4. Put 4 x 200ml ramekins in a baking dish. 

2. Combine the skimmed and condensed milks in a small saucepan. Bring to the boil,

3. remove the pan from the heat. Add the vanilla extract or citrus zest and the eggs, then whisk until well combined. Strain the mixture into the ramekins.

4. Pour boiling water into the baking dish to come halfway up the ramekins. Bake for 30 min or until the desserts are just set but still have a slight wobble. Cool, then chill in the fridge for at least 4 hr or overnight. 

5. Preheat the grill to high. Sprinkle 2 of the crème brûlées with 1tsp of the caster sugar, gently smoothing it over the surface with your finger.

6. Use a cook’s blow torch, if you have one, to caramelise the tops or pop them under a hot grill until the sugar becomes a golden crust. Serve straightaway.

7. The two leftover brûlées will keep in the fridge, covered, for up to three days.