Beef and horseradish stir fry

ingredients
1 tbsp sunflower oil
250g/9oz beef sirloin, cut into 0.5cm/0.2in thick slices
½ red onion, finely sliced
100g/3½oz savoy cabbage, thinly sliced
2 carrots, cut diagonally into 0.5cm/0.2in thick slices
150g/5oz cooked baby potatoes, cut into chunks
75ml/2½fl oz beef stock
2 tbsp horseradish sauce

METHOD

1. Heat a large wok until hot, then add the oil.
2. Add the slices of beef and stir-fry until browned, but only just cooked.
3. Remove the beef from the wok with a slotted spoon and place on a plate.
4. Add the onion to the wok and stir-fry for one minute.
5. Add the savoy cabbage and carrots and stir-fry for two minutes.
6. Add the potatoes and beef stock and bring to the boil. Turn down the heat and simmer for 1-2 minutes until the potatoes are heated through.
7. Add the horseradish and stir to combine.
8. Return the beef and any juices to the wok.

Roasted monkfish and Parma ham with lemon myrtle risotto

Ingredients
For the Monkfish:
350g/12oz monkfish tail, boned
1 pack parma ham
olive oil
For the Risotto:
100g/3¾oz butter
1 onion, finely chopped
100g/3¾oz risotto rice
1 glass white wine
500ml/16fl oz vegetable stock, hot
1 tsp lemon myrtle
1 lemon, juice only

METHOD

1. Lay the parma ham slices side by side on a sheet of greaseproof paper. Lay the monkfish fillet on top and wrap in the ham to make a sausage shape.
2. Place in a roasting tin, drizzle with a little olive oil and roast in the oven at 190C/375F/Gas 5 for 20-25 minutes.
3. To prepare the risotto, melt the butter in a pan and gently soften the onions (about 5 minutes), do not allow to brown.
4. Add the rice and fry for 2 minutes until well coated with butter.
5. Add the white wine and gradually add the stock, ladle one spoonful and allow it to be absorbed by the rice before adding the next ladleful. Sprinkle on the lemon myrtle after the first ladleful of stock and stir in gently.
6. Add the lemon juice.
7. Allow the risotto to simmer gently, stirring almost constantly, until all the liquid has been absorbed (about 20 minutes).
8. Remove the monkfish from the oven. Slice into 3cm/1¼in thick pieces and serve on top of the risotto.

Spinach, chicken and bacon pasta

Prep time: 10 mins
Cooking time: 15 mins

450g (1lb) tagliatelle
Jar of fresh cherry tomato with basil and Parmesan sauce
450g (1lb) boneless chicken breasts, roughy diced
1 bag fresh baby spinach leaves
1 pack cherry tomatoes, halved
1 cup shredded, low-moisture mozzarella cheese
6 slices bacon, roughly chopped

METHOD

1. Cook the pasta as directed on packaging. Drain and reserve ½ cup of the cooking water.
2. In a pan, add the chicken, stirring for 5 to 7 mins. Add the bacon until both meats are cooked through.
3. Add the cherry tomatoes and cook for 1 min. stirring occasionally.
4. Stir in the pasta and reserved ½ cup cooking water then remove from heat.
5. Add the spinach, mozzarella and the cherry tomato with basil and Parmesan sauce. Toss lightly, mix well and serve.

Fruit Shake

Ingredients
about 150g/6oz prepared fruit such as berries, mango, banana, papaya, peach, apricot, melon or kiwi fruit
250ml/8½fl oz low-fat plain yoghurt
250ml/8½fl oz fruit juice such as orange, apple, pineapple or cranberry
50g/2oz ground almonds
2 tbsp honey
3-4 tbsp wheatgerm
pinch of ground cinnamon

METHOD

1. Put all the ingredients in a blender and blend until smooth.
2. Pour into glasses and serve with a straw. This shake will keep in the fridge for two days.

Or try the following variations:
Replace the almonds with 100g/4oz silken tofu.
Replace the fruit juice with skim milk, soy milk or unsweetened coconut milk.
Omit the wheatgerm and use porridge oats instead.
Add other flavourings before blending such as one teaspoon of pure vanilla essence, a dash of almond essence or two teaspoons of grated fresh ginger.
For a thick shake add ice cubes before blending.

Thai Prawn Curry

Ingredients

Prawns
1 tbsp vegetable oil
2 tbsp green curry paste (according to taste)
1 tbsp soft dark brown sugar
1-2 thick stalks lemongrass, fat ends bashed with a rolling pin (optional)
750g/1½lb skinless, boneless chicken, cut into chunks (use breast and/or leg meat)
6-8 kaffir lime leaves, torn into pieces (if unavailable, use the grated zest of 1 lime)
400ml/14fl oz coconut milk
good shake of Thai fish sauce or light soy sauce
small handful of coriander, roughly chopped
½-1 lime, juice only

METHOD

1. Heat the oil in a wok or large frying pan. Add the green curry paste and sugar and cook over a fairly high heat for about a minute, stirring with the lemongrass, if using. Reduce the heat slightly and stir in the chicken pieces and lime leaves or zest until coated in the paste. Add the coconut milk, fish sauce or soy sauce and bring to a simmer, cooking for 25-30 minutes until thickened slightly. Stir in the coriander and lime juice. Check for seasoning, adding more fish sauce or soy sauce if needed.
2. The curry is now best left to sit for a few minutes so the sauce becomes creamier. You will also taste the true flavours of the curry paste ingredients when it's slightly cooler. Serve with lots of fragrant Thai jasmine rice.

Low fat Spaghetti Bolognese

Ingredients
1 tbsp olive oil
200g/7oz lean steak mince
1 onion, finely chopped
4 large mushrooms, sliced
1 carrot, grated
1 400g/14oz tin tomatoes, chopped
230ml/8fl oz vegetable stock
2 tbsp tomato purée
½ tsp Worcestershire sauce
1 tsp freshly ground black pepper
300g/10½oz wholemeal spaghetti
2 tbsp chopped fresh parsley

METHOD
1. Heat the olive oil in a large saucepan over a medium heat. Add the mince and the onion and fry for five minutes, stirring occasionally, until the mince is browned and the onions softened.
2. Add mushrooms and carrot, cook for around one minute, then add tinned tomatoes, vegetable stock, tomato purée, Worcestershire sauce and freshly ground black pepper. Stir well and bring to the boil, then reduce the heat to simmer for 15-20 minutes, until the sauce has thickened.
3. Place the wholemeal spaghetti in a deep saucepan full of salted boiling water and cook according to packet instructions, then drain.
4. To serve, divide the cooked spaghetti between four dishes, spoon equal portions of Bolognese sauce over each and sprinkle with parsley.