Ingredients

• ½ reduced salt vegetable stock cube
• 100g quinoa, dried
• 60g lettuce leaves
• ½ red pepper
• ½ yellow pepper
• 100g drained kidney beans, in water
• Frylight
• 2x 140g salmon fillets, skin on
• 2 tbsp teriyaki marinade
• 2 tsp sesame seeds

Method

1. Place a pan of water over a medium heat, add the stock cube and bring to the boil. Add the quinoa and cook for 15-18 minutes, until tender.
2. Meanwhile, prepare the salad; shred the lettuce, deseed and chop the peppers and drain the kidney beans. Set aside for later.
3. When the quinoa has about 8 minutes left, put a frying pan over a medium-high heat and spray with Frylight. Once hot, add the salmon fillets, skin side down and drizzle a tablespoon of teriyaki marinade over each fillet.
4. Cook for 4 minutes, checking the skin isn’t burning. Turn and cook for a further 2 minutes.
5. Drain the quinoa and mix with the salad and beans. Remove skin from the salmon and serve. Drizzle with the remaining marinade from the pan and sprinkle with sesame seeds.

Ingredients

• Frylight
• 200g raw chicken breast, cut into strips
• ½ red pepper, deseeded and chopped
• 2 tbsp of sweetcorn kernels
• 2 tbsp of frozen peas, thawed
• 1 tbsp fajita seasoning
• 60g lettuce leaves
• 50g cucumber, chopped
• 6 cherry tomatoes, halved
• 2 large wholemeal tortillas
• 40g reduced fat cheddar cheese, grated
• 2 tbsp guacamole
• 2 tbsp fresh tomato salsa

Method

1. Place a frying pan over a medium heat and spray with Frylight. Once hot, add the chicken and cook for 2 minutes until sealed all over.
2. Add the pepper, sweetcorn, peas and fajita seasoning and mix well. Cook for a further 5 minutes, until the chicken is cooked.
3. Meanwhile, prepare the side salad of lettuce cucumber and tomatoes, and split between two plates.
4. Put another clean frying pan over a medium heat and spray with Frylight. Place one tortilla in the pan and top with the chicken and veg mix, then sprinkle over the cheese. Top with the other tortilla and press down firmly.
5. Once the bottom tortilla is golden, carefully turn over, spraying the pan with Frylight again as you do. Cook on the other side for 2 minutes until the bottom tortilla turns golden.
6. Remove from the pan and cut into quarters. Serve two wedges with side salad and a tbsp each of guacamole and fresh salsa.

Ingredients

• 1 tbsp sesame oil
• 1 garlic clove, crushed
• 200g pak choi, quartered
• 200g mushrooms, quartered
• 1 red chilli, chopped into rings
• 300g fresh egg noodles
• 1 tbsp hot chilli sauce
• 1 tbsp reduced salt soy sauce
• ½ inch piece fresh ginger finely chopped
• ½ tbsp sesame seeds

Method

1. Heat the oil in a wok or frying pan, then stir-fry the garlic, pak choi, chilli and mushrooms over a high heat for approximately 3-4 minutes.
2. Meanwhile, mix together the chilli sauce, soy sauce and ginger.
3. Add the noodles and sauce to the wok and stir fry for a further 3-4 minutes.
4. To serve, ladle into warmed bowls or plates, and sprinkle over the sesame seeds.

Ingredients

• Low-calorie cooking spray
• 1 small onion, diced
• 1 garlic clove, crushed
• 1 chill, deseeded and finely chopped
• 120g dried pasta of choice, preferably wholewheat
• 4 reduced fat bacon medallions, cut into chunks
• 110g cherry tomatoes, quartered
• 400g tin chopped tomatoes
• ½ tsp each of dried oregano, basil and thyme
• Black pepper to taste
• 50g parmesan, finely grated
• Few sprigs fresh rosemary, chopped

Method

1. Place a frying pan over a medium heat and spray with Frylight. Once hot, add the onion and cook for 2 minutes until starting to soften.
2. Meanwhile, bring a pan of water to the boil and add the pasta to cook for 8-10 minutes.
3. Add the garlic and chilli to the onions and cook for a further 2 minutes, before adding the bacon pieces and cooking for a further 3-4 minutes. After 2 minutes, add the cherry tomatoes and cook for the remaining 1-2 minutes.
4. Add the chopped tomatoes, herbs and pepper and mix well. Heat through for 2 minutes.
5. Once the pasta is cooked to your liking, drain, reserving a little water and add to the sauce. Coat the pasta in the sauce and sprinkle with half of the cheese. Mix through to melt the cheese.
6. Serve topped with the rest of the cheese and rosemary sprigs.

Ingredients

• 1 tbsp toasted sesame oil
• 1 small onion, diced
• 1 garlic clove, crushed
• 1 red chilli, deseeded and finely chopped
• 1 yellow pepper, deseeded and sliced
• 150g raw king prawns
• 100g cherry tomatoes, halved
• 2 medium eggs, beaten
• 250g pre-cooked wholegrain rice
• 1 tbsp reduced salt soy sauce
• 1 spring onion, finely chopped

Method

1. Heat the oil in a wok or frying pan, add the onion and cook for 1-2 minutes.
2. Add the garlic, chilli and yellow pepper, and stir fry for a further 2 minutes.
3. Add the prawns and tomatoes, and cook for a further 2-3 minutes until the prawns are almost cooked.
4. Pour the eggs and pre-cooked rice into the pan, along with the soy sauce and gently stir-fry for 1-2 minutes until the egg is lightly scrambled.
5. Serve immediately, garnish with chopped spring onion.