Smoked salmon with scrambled eggs on toast

This is the ultimate kick- back, bank holiday breakfast. You can buy inexpensive smoked salmon in small packets from your local supermarket, without compromising on the taste.

Ingredients:

2-3 eggs, scrambled to your liking

Smoked salmon

2 small slices of wholemeal bread, toasted

low fat spread

mushrooms (optional)

1) Fry the mushrooms in Fry Light in a pan.

2) Whisk the eggs up and microwave or fry them to your liking.

3) Toast the bread.

4) Serve everything together and enjoy with a good black coffee!

Smoky one tray pork and roast vegetables

This dish was literally made all in ‘one tray’. Pork is a lean meat and is underrated in my opinion. I had this on Easter Sunday instead of the usual bland roast dinner!

Chicken tikka skewers with pilau rice

Sticking chicken on kebab sticks really reminds me of summers in a caravan when I was a kid. This was a lovely meal to have as the nights get brighter and the sun has started to shine.

Think ahead and marinate the chicken over night to make it really flavoursome.

Serves 2

Ready in about 35 minutes + marinating time.

Don’t forget the skewers!

Ingredients:

170g Fat free fromage frais

1 tsp garam masala, mint sauce and ground cumin

1/2 tsp salt

2 Chicken breasts, cut  into chunks

150g low fat greek yoghurt

1 tbsp parsley

zest of  1/2 lemon and juice of 1 lemon

300g rice

450ml of chicken or vegetable stock

1/2 tsp tumeric

vegetables of your choice: i used halved mushrooms, pepper and red onion. (Cherry tomatoes, pineapple and courgette would also work well)

1) Mix the chicken in a bowl with the fromage frais, garam masala, mint sauce, cumin and salt to marinate to your likening.

2) Make the dip by mixing the Greek yoghurt, parsley, lemon zest and juice.

3) Boil the rice and add to stock and tumeric. Remove from the heat and allow the rice to absorb the stock.

4) Thread the chicken and vegetables onto 8 skewers. Grill under a medium heat for about 15 minutes. * I pre-grilled the chicken beforehand to make sure it was cooked.

5) Serve the chicken with the rice and dip.

Let me know what you think. I think I’ll label this as my signature summer dish!

Prawn and mango salad

This takes about 15 minutes to make. I used small cocktail prawns which did shrink a little when cooked. Next time I will use raw king prawns for extra freshness and taste.

Nevertheless the combination of shellfish and fruit is fantastic and I’m not a big shellfish eater!

Serves 3-4

Ingredients:

Fry Light

400g pack of prawns

2 garlic cloves, crushed

4 tomatoes, roughly chopped

Juice of 2 small limes

Mixed salad of your choice

2 ripe mangoes, peeled and roughly chopped

1 cucumber, deseeded and chopped

1) Heat a frying pan and spray with Fry Light. Add the prawns, garlic and tomatoes and cook for about 4 minutes.

2) Take the pan off the heat and add the lime juice.

3) Arrange the salad and mango in bowls and add the prawns with any remaining juices from the pan.

Enjoy!

Lean Lasagne with Italian Potatoes

The finished Lasagne. Well done if you can keep the layers intact from dish to plate. As you can see I wasn't so successful but this isn't a masterchef blog.

A step-by-step guide to making a tasty lasagne with italian potatoes which is virtually fat free. HOWEVER this will obviously increase depending on how much cheese you put on top. I use 42g mozzarella which is the healthy daily allowance on my plan. The other half chooses to use THREE different kinds – mozzarella, cheddar and a shaking of parmesan gratings without using any measurements! He is of course immune from calorie counting.

One of my more fidgety dishes but its easy if you follow these instructions:

Falafels with mint yoghurt dip

Cheap, filling and can be made in bulk.

Perfect for a light lunch and handy to take to work/uni too. They can be eaten cold or warm. Perfect as a starter if you’re entertaining and want to serve something simple that will impress.

Ingredients:

Makes 8 falafels:

2 x 400g chickpeas (from a tin)

2 egg yolks

5 tbsp of low fat natural yoghurt

Spices ( cumin, curry powder, coriander) add what you find tasty and how hot you like it!

For the dip:

Low Fat Natural yoghurt

Mint Sauce

1. Simply put all ingredients into a bowl.

2. Take a hand blender or put in a food processor. Season well.

3. Whizz until the mixture forms a bulky paste, not too sloppy.

4. Shape with hands into patties.

5. Spray a pan (I use my George Foreman flat plate) with low fat cooking spray or a little oil.

6. Cook until browned, about 5 mins each side. This really depends on how big they are. Keep turning them if they stick.

7. Mix the mint sauce and yogurt together.

8. Serve the falafels with the dip and a fresh salad.