Lunch

Chick pea and Tuna Salad with Mini Pitta bread

No of servings 2

Ingredients

80g bag baby spinach leaves or salad leaves of your choice
185g can tuna in olive oil (check), drained
100g (Half 285g jar) Roasted Red and Yellow Peppers in oil, drained.
400g can chick peas, drained and rinsed
Grated rind of one lemon
Black pepper, optional
4 (72g) mini pitta breads

Method

1. Place the spinach or salad leaves in a large serving bowl.
2. Combine the tuna, chick peas and peppers in a mixing bowl and stir in the lemon rind.
3. Spoon the tuna mixture over the salad leaves, and season with the black pepper.
4. Meanwhile warm the pitta breads and serve with the salad.

Nutritional analysis per portion:

Energy
375kcal Fat
11.2g Of which
saturates
1.6g Salt
1.8g

Chicken and sweetcorn soup

No of servings 6

Ingredients

600g chicken thighs with skin and bone
1400g potato, peeled and cubed
250g (1 large) onion, finely chopped
1 litre cold water
1 bouquet garni
340g can sweetcorn, drained
1 rounded teaspoon concentrated chicken stock
Black pepper
2 tbsp chopped parsley

Method

1. Remove the skin from the chicken thighs and place them in a large saucepan.
2. Add the potato and onion and pour over the water.
3. Add the bouquet garni or herbs and bring to the boil. Cover and simmer for one hour.
4. Remove the chicken thighs from the pan and allow to cool enough to handle.
5. Cut the bone from the thighs and discard.
6. Roughly chop the chicken and return to the pan.
7. Add the sweetcorn, stock and parsley and continue to cook for 15-20 minutes.
8. Check the seasoning and serve.

Nutritional analysis per portion:

Energy
240kcal Fat
7.2g Of which
saturates
2.1g Salt
0.4g

Prawn and egg open sandwich

No of servings 1

Ingredients

1 medium free range egg
Thick slice of bread
33g (1 rounded tbsp) M&S reduced fat mayonnaise
100g cooked M&S North Atlantic prawns
Juice of half a lime
4 cherry tomatoes
40g baby leaf salad

Method

1. Hard boil the egg, and then cool in water.
2. Spread a little of the hollandaise on the bread, and mix the remaining with the lemon juice.
3. Stir the prawns into the lemon mayonnaise and arrange on the bread.
4. Cut the egg into slices or quarters and place on the bread.
5. Serve accompanied by the salad.

Nutritional analysis per portion:

Energy
400kcal Fat
14.4g Of which
saturates
2.9g Salt
2g

Smoked Trout on Crispbread

No of servings 1

Ingredients

1 fillet of Arbroath Hot Smoked Rainbow Trout
2 Crispbreads
5cm of cucumber, sliced
25g of Goats cheese with chives

Method

1. Spread the two crisp breads with the goats cheese
2. Flake with the trout fillet and use to top the crispbread. Serve with the cucumber slices

Nutritional analysis per portion:

Energy
300kcal Fat
10.8g Of which
saturates
5.6g Salt
1.7g

Sweet chilli chicken and mango open sandwich

No of servings 1

Ingredients

40g (1 slice) Oat and Linseed loaf
37g (1/4 pack) soft cheese with cracked pepper
80g sweet chilli chicken breast slices
50g mango cubes
50g little gem lettuce, shredded
1 tbsp (33g) reduced fat mayonnaise made with extra virgin olive oil

Method

1. Spread the bread with the soft cheese and place the chicken slices on top.
2. Add the mango cubes and put on a plate.
3. Serve with the lettuce with the mayonnaise on the side.

Nutritional analysis per portion:

Energy
370kcal Fat
13g Of which
saturates
3.1g Salt
2.0g

Mushroom and spinach savoury pancakes

No of servings 3

Ingredients

For the pancakes
75g wholemeal flour
75g plain white flour
2 medium free range eggs
2 medium free range egg whites
150ml skimmed milk
2 tsp olive oil or oil mister

For the filling
2 tsp olive oil
300g button mushrooms, sliced
250g baby spinach leaves, washed and dried
100g spring onions, roughly chopped
250g soft cheese with cracked pepper

Method

1. Place the flours in a mixing bowl and beat in the eggs, egg whites and milk to make a smooth batter. Cover and leave to stand for 30 minutes. This is not essential but will improve your pancakes.
2. Meanwhile make the filling by heating the olive oil in a large non stick pan, and fry the mushrooms gently for a few minutes.
3. Add the spring onions and fry until the mushrooms are just browning.
4. Stir in the spinach leaves, cover and cook for 4-5 minutes to allow them to wilt.
5. Stir well and remove from the heat.
6. Mix in the soft cheese. The heat from the mixture will cause it to melt. Cover and place to one side whilst you cook the pancakes.
7. Heat a non stick pancake pan or flat frying pan and spray lightly with oil, or use a few drops of oil to prevent sticking. (Using a 20cm pan you should make 6 pancakes)
8. When the oil is hot spoon in enough batter to just coat the bottom of the pan. Cook until lightly browned on the base then turn the pancake over. When cooked, keep warm whilst you cook the remaining mixture.
9. When all the pancakes are cooked fill with the mushroom and spinach mixture.
Serve at once.

Nutritional analysis per portion:

Energy
405kcal Fat
14.3g Of which
saturates
8.6g Salt
1.6g

Aubergine and cottage cheese bake

No of servings 4

Ingredients

For the tomato sauce
2 teaspoons olive oil
1 medium onion, roughly chopped
1 clove garlic, crushed
400g can chopped tomatoes
2 level tbsp tomato puree
1 tsp dried mixed herbs or 1 tbsp chopped basil and thyme
Black pepper

1 medium aubergine (350g)
1 tbsp oil
500g Eatwell Cottage cheese
60g (2 small slices) wholemeal bread, made into breadcrumbs
50g mature cheddar cheese, grated

Method

1. Make the sauce by heating the oil in a non stick pan and gently frying the onions and garlic until softened.
2. Add the tomatoes, puree and seasoning and bring to the boil, stirring frequently.
3. Cover and allow to simmer for 10-15 minutes, stirring occasionally.
4. Meanwhile slice the aubergine lengthwise into thin (5mm) slices and place on a baking sheet or grill tray. Lightly brush with the oil, and place under the grill for a few minutes until they are just starting to soften and turn slightly brown. Remove from the grill.
5. Preheat an oven to 200°C (fan oven 180°C) or gas mark 6.
6. Spoon about half the tomato sauce into an ovenproof dish such as a lasagne dish, and top with half the cottage cheese. Add a layer of aubergines, then spoon over more cottage cheese. If there are aubergines remaining place them on top. Then pour the remaining tomato sauce over the dish.
7. Sprinkle over the breadcrumbs and cheddar cheese and bake for 20-25 minutes.
8. Serve at once with a green salad.

Nutritional analysis per portion:

Energy
285kcal Fat
10.9g Of which
saturates
4.3g Salt
1.3g