Evening Meal

No more than 400kcal

 

One Small Oven Baked Salmon Steak with a Small Baked Sweet Potato and Peas

Ingredients
90g salmon steak
1 sweet potato
100g frozen peas

Method
Preheat the oven to 180C/GM 5. Place the salmon in a baking dish, season with a pinch of salt and plenty of black pepper. Squeeze the juice from half a lemon and sprinkle over the salmon. Pierce the potato and place on a baking sheet. Place in the oven first and bake for 45 mins. After 25 mins bake the salmon. Boil the peas according to the packet instructions and serve together with a wedge of lemon.

 

Chicken and Butternut Stir Sry (serve with 3 tbsp of noodles)

Ingredients
1 spray of oil
200g lean skinless chicken
2 spring onions, sliced
½ butternut squash, peeled and sliced
1 courgette, sliced
150g mange tout
100g bean sprouts
2 tbsp soy sauce
2 tbsp red wine vinegar
1 tsp brown sugar
2 cloves of garlic, crushed
1 tbsp grated ginger

Method
Heat the oil in a wok, add the chicken, garlic and ginger and cook for about 5 minutes. Then add the other vegetables and cook for a further 2 minutes. Finally add the soy sauce, vinegar and sugar and cook for another 2 minutes.

 

Turkey Mince Chilli Con Carne (3tbsp of chilli with 3tbsp of brown rice)

Ingredients
1 spray of oil
225g red kidney beans
200g turkey mince
1 onion, diced
1 green pepper, diced
1 green chilli
Pinch of chilli flakes
1 tsp paprika
1 tsp cumin
1 cinnamon stick, snapped into 2
1 tbsp tomato puree
400g can of tomatoes

Method
Dry fry the mince in non-stick frying pan until fully browned. Remove the mince. Heat the oil in the pan and add the onion, pepper and chilli, chilli flakes, paprika and cumin and cook until soft. Add the tomatoes, tomato puree and the mince, stir thoroughly then add the cinnamon stick and keep over a medium heat for 20 minutes. Add the kidney beans and cook for a further 5-10 minutes.

 

Grilled Small Lean Tuna Steak, Corn on the Cob, Broccoli & Green Beans

Ingredients
100g tuna steak
1 corn on the cob
80g broccoli
50g green beans

Method
Heat the grill to its highest setting. Place the tuna steak on a baking sheet. Season with a pinch of salt and plenty of black pepper. If you prefer, you can sprinkle on a tsp of soy sauce, a pinch of chilli flakes and ½ tsp ground ginger. Squeeze the juice from half a lemon and sprinkle over the tuna. Grill on each side for about 6-8 mins depending on how cooked you want it. Keep checking and turn regularly. Meanwhile bring a large pan of water to the boil, add the cob and simmer for 6 mins, then add the broccoli and beans and simmer for an additional 2-3 mins. Drain and serve with the tuna.

 

1 Small Grilled Tuna Steak with Ratatouille and Green beans

Ingredients
100g tuna steak
1 ready-made ratatouille (or homemade portion)
50g green beans

Method
Heat the grill to its highest setting. Place the tuna steak on a baking sheet. Season with a pinch of salt, plenty of black pepper. Squeeze the juice from half a lemon and sprinkle over the tuna. Grill on each side for about 6-8 mins depending on how cooked you want it. Keep checking and turn regularly. Heat up the ratatouille according to the instructions. Meanwhile bring a large pan of water to the boil, add the broccoli and simmer for 3-4 mins.

 

1 Fishcake, a Small Can of Baked Beans and Steamed Broccoli

Ingredients
1 fishcake
1 small can of beans
100g broccoli
Method
Cook the fishcake according to the packet instructions. Place the beans in a saucepan and gently heat through. Place the broccoli spears in a microwave dish and add about 1cm deep of water. Cook for 1-2 mins depending on how crunchy you like the broccoli. Serve everything together.

 

Mexican Chicken Tacos

Serves 2

Ingredients
4 taco shells
½ shredded lettuce
1 small jar spicy salsa
200g skinless chicken – diced
225g kidney beans
400g tin chopped tomatoes
1 tbsp tomato puree
1 diced onion
1 red chilli
1 green pepper
spray of oil
2 cloves garlic
1 tsp paprika
Method
Heat oil in a large frying pan and add onion, garlic and chilli, cook for a few minutes to soften, then add the peppers, chicken, paprika, tomatoes, tomato puree and beans and allow to simmer for 15-20 minutes. Warm taco shells for 45 seconds in microwave, fill with chicken mixture, top with lettuce and 1 tsp of salsa to taste.

 

Oven Baked Medium Sized Pork Fillet, Roast Carrots, French Beans and Fat-Free Instant Gravy

Ingredients
100g pork fillet
2 carrots, peeled and cut into chunky strips
50g French beans
1 tbsp instant gravy

Method
Preheat the oven to 180C/GM 5. Place the carrots into a pan of boiling water and simmer for 4 mins. Place the pork and the carrots in a baking dish, season with a pinch of salt and plenty of black pepper. Lightly spray with a spray oil. Bake for 30 mins. Place the French beans in a pan of boiling water and simmer for 3 mins and make up the gravy with boiling water according to the packet instructions. Serve everything together.

 

Spicy Prawns and Green Salad

Serves 2

Ingredients
1 spray of oil
1 bunch of spring onions – diagonally sliced
5 cm piece of root ginger – grated
1 tbsp medium curry paste
125 g frozen peas
250 g cooked peeled prawns
soy sauce to serve

Method
Heat a wok and spray with oil. Stir-fry the onions and ginger until softened. Stir in the curry paste and stir-fry for a further 2 minutes. Stir in the peas and prawns. Reduce the heat, cover and cook for 3 minutes. Serve with a splash of soy sauce.

 

Grilled Lean Lamb Chop, Peas and Sweecorn

Ingredients
100g lean lamb chop (fat removed)
200g frozen peas and sweetcorn

Method
Heat the grill to its highest setting. Place the lamb chop on a baking sheet. Season with a pinch of salt, plenty of black pepper. Spray lightly with spray oil. Grill on each side for about 6-8 mins depending on how cooked you want it. Keep checking and turn regularly. Meanwhile bring a large pan of water to the boil, add the peas and corn and simmer for 6 mins. Serve with a tsp of mint sauce.

 

Vegetable and Bean Moussaka

Serves 2

Ingredients
2 aubergines and 450g courgettes sliced lengthways
spray of olive oil
25g grated low fat cheese
Tomato and bean sauce:
400g tin of chopped tomatoes
1 tbsp tomato puree
1 diced onion
115g tinned black eye beans
1 clove garlic
1 tsp oregano
1 tsp allspice
150ml white wine
Salt and pepper

Method
Pre-heat the oven to 180C/GM 5. Turn on the grill to its highest setting. Place the strips of aubergine and courgette strips on a baking tray, spray with a little oil and place under the grill for a few minutes each side until they start to char slightly. Heat a frying pan sprayed with oil, add the onion and garlic and cook for a few minutes to soften, add the tomatoes, tomato puree, wine, oregano and spice, bring to boil, reduce the heat and allow to simmer for 15-20 minutes, and then stir in the beans. In an ovenproof baking dish layer the aubergines and courgettes with tomato sauce and top with small amount of grated cheese, then bake in oven for 20 minutes.

 

Turkey Burgers, Sweet Potato Mash, Wilted Spinach with Pine Nuts

Ingredients
1 turkey burger
1 sweet potato
2 tsp. 0% fat Greek yoghurt
100g spinach
1 tbsp pine nuts

Method
Bake or grill the burger according to instructions. Meanwhile, peel and chop the potato, add to a pan of boiling water and simmer for 10 mins. Drain and mash with the Greek yoghurt and season with salt and pepper. Place the spinach in a microwave dish and add about 1cm deep of water. Cook for 1 min. Drain, season with salt pepper and a pinch of nutmeg and stir through the pine nuts.

 

Baked Trout, 200g (5) Boiled New Potatoes, Broccoli, 3 tbsp. Sweetcorn

Ingredients
200g trout
5 small new potatoes
80g broccoli
3 tbsp canned sweetcorn

Method
Preheat the oven to 180C/GM 5. Place the trout in a baking dish, season with a pinch of salt and plenty of black pepper. Squeeze the juice from half a lemon and sprinkle over the trout. Bake in the oven for 20 mins. Meanwhile, bring a large pan of water to the boil, add the potatoes and simmer for 20 mins. Add the broccoli for the last 3-4 mins. Heat the sweetcorn on a separate pan according to instructions.

 

Grilled Lemon Sole Fillet with a Handful of Low Fat Oven Chips and Salad

Ingredients
100g lemon sole fillet
50g low fat oven chips
40g watercress
6 cherry tomatoes, halved
1 spring onion, chopped

Method
Preheat the oven to 180C/GM 5. Place the sole in a baking dish, season with a pinch of salt and plenty of black pepper. Squeeze the juice from half a lemon and sprinkle over the sole. Place the oven chips on a baking sheet. Place in the oven first and bake for 45 mins. After 25 mins bake the sole. Serve with the watercress, cherry tomatoes and spring onion.