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24 February 2025

English breakfast muffin

Oozing poached egg on a layer of cheese and roast ham – what’s not to love about this lower-calorie version of the classic English breakfast muffin?  

Method:

  1. Preheat the grill.
  2. Toast the muffins on the cut sides only.
  3. Poach the egg in gently simmering water for 3-4 minutes until the yoke is set but still runny in the middle.
  4. Spread the toasted sides with the low-fat spread and lay on the spinach leaves, ham and cheese.
  5. Place the poached egg on one muffin half, season with black pepper, and top with the other half.

Tips

If poaching eggs terrifies you, just use chopped boiled eggs or scrambled egg instead.

Servings: 1
Time: 5 mins

What’s in a serving:

Calories: 339
Fat: 16g
Saturates: 6.2g
Protein: 23g
Sugars: 2.7g
Salts: 1.5g

Ingredients:

  • 1 wholemeal English muffin, sliced in half
  • 1 poached egg
  • 2 tsp low-fat spread
  • 20g fresh spinach leaves
  • 20g reduced-fat hard cheese
  • 1 slice of lean roast ham
  • 1 pinch of ground black pepper
24 February 2025

Honey and garlic glazed salmon

Enjoy this quick and easy fish dish, packed full of protein.

Method:

  1. In a bowl, whisk together honey, soy sauce and lemon juice.
  2. In a large non-stick frying pan over medium-high heat, heat 2 tablespoons of oil.
  3. When oil is hot, add the salmon, skin-side up, and season with salt and pepper. Cook the salmon until deeply golden, about 6 minutes, then flip over and add remaining tablespoon of oil.
  4. Add garlic to the pan and cook until fragrant, about 1 minute.
  5. Add the honey mixture and sliced lemons and cook until the sauce is reduced by about a third.
  6. Baste salmon with the sauce and garnish with sliced lemon. 

Tips

Try serving with steamed mangetout or veggies of your choice!

Servings: 4
Time: 10 mins

What’s in a serving:

Calories: 350
Fat: 20g
Saturates: 3g
Protein: 29g
Sugars: 11g
Salts: 1.4g

Ingredients:

  • 2 tbsp honey
  • 2 tbsp soy sauce
  • 2 tbsp lemon juice
  • 3 tbsp extra virgin olive oil
  • 4 6-oz salmon fillets, patted dry with paper towel
  • 3 cloves garlic, minced
  • 1 lemon, sliced into rounds
24 February 2025

Peanut butter overnight oats

This is a delicious hassle-free breakfast, packed with fibre to keep you going all day long. 

Method:

  1. The night before your breakfast, mix the oats, honey, yoghurt and milk together in a glass or jar and leave in the fridge overnight. 
  2. In the morning, top with the peanut butter and fruit. Loosen with some more milk if needed. 

Tips

Adding half a tablespoon of chia seeds will make this thicker and more like a pudding, only healthier. 

Servings: 1
Time: Overnight

What’s in a serving:

Calories: 436
Fat: 15g
Saturates: 4.4g
Protein: 17g
Sugars: 28g
Salts: 0.41g

Ingredients:

  • 40g rolled oats 
  • 1 tsp honey 
  • 2 tbsp natural fat-free yoghurt 
  • 90ml semi-skimmed milk 
  • 1 tbsp peanut butter 
16 January 2025

Spicy steak burrito

Try this lean, protein-packed meal that will leave you feeling super satisfied.

Method:

  1. Fry the steak in a frying pan, with a spray a low-calorie cooking spray to stop sticking, until sealed then add in the sliced spring onions and Mexican spice mix and fry until the onions are softened.
  2. Add the drained kidney beans followed by the rice and stir fry for 3-4 minutes until the rice is fully separated and heated through. Ensure the meat is fully cooked before taking off the heat.
  3. Microwave the tortilla wraps for 30 seconds.
  4. Build your burrito by adding the beef and onion to your warm tortilla along with the shredded lettuce and cheese. Wrap tightly and enjoy!

Tips

Swap steak for peppers, mushrooms and sweetcorn to make this vegetarian.

Servings: 2
Time: 30 minutes

What’s in a serving:

Calories: 605
Fat: 12g
Saturates: 4.2g
Protein: 49g
Sugars: 2.9g
Salts: 1.8g

Ingredients:

  • Low calorie cooking spray
  • 200g minute steaks cut into thin strips
  • 3 spring onions, finely sliced
  • 1 tsp Mexican spice mix
  • 400g tinned kidney beans
  • ½ pouch of precooked wholegrain rice
  • 2 wholemeal tortilla wraps
  • 30g grated cheese
  • Handful shredded lettuce
16 January 2025

Chicken shawarma

Introducing a kebab as you know it, lip-smackingly good but without the hefty calorie count.

Method:

  1. Preheat the oven to 200°C/400°F/Gas 6.
  2. Marinade the chicken by placing the Lebanese 7 spice, smoked paprika, crushed garlic, lemon juice and yoghurt in a bowl. Bash the chicken breasts with a rolling pin to flatten them out and cut them to make them the same size as the chicken thighs. Add the boneless chicken thighs and breasts to the marinade and stir. Cover and place in the fridge for at least 30 minutes.
  3. Spray a loaf tin with Frylight, then stand the tin up on its end. Layer the chicken pieces on top of each other to make a kebab, like you see at a kebab shop. Pack the pieces in as tight as you can, and if you have a gap at the end of the tin, stuff the end with a tin foil ball.
  4. Place in the oven and cook for 1 hour, until the chicken is browned on top and cooked through. Leave the chicken to stand in the tin for 10 minutes to allow all the juices to absorb back into the meat.
  5. While the chicken is standing, simply warm the flatbread and add the salad and sauces before taking the chicken out of the tin, slicing into chunks and topping the flatbread.

Tips

If you can’t eat gluten, swap the flatbreads for gluten-free ones to make this recipe gluten-free.

Servings: 6
Time: 1hr 40 minutes

What’s in a serving:

Calories: 441
Fat: 9.8g
Saturates: 3.3g
Protein: 43g
Sugars: 8g
Salts: 2.8g

Ingredients:

  • 300g boneless chicken thigh fillets
  • 600g chicken breast fillets
  • 20g Lebanese 7 spice mix
  • 1 tsp smoked paprika
  • 2 large garlic cloves, crushed
  • 200ml fat-free natural yoghurt
  • Juice of 1 lemon
  • Frylight
  • 6 large tortilla wraps
  • Lettuce
  • Handful of cherry tomatoes
  • 150g cucumber
  • 1 small onion thinly sliced
  • 1 tsp mint sauce
  • A few jalapenos (optional)
16 January 2025

Blueberry breakfast muffins

These muffins are great for making in advance and grabbing on your way out the door to work or training

Method:

  1. Preheat the oven to 180°C/350°F/Gas 4.
  2. Sieve the plain flour and the wholemeal flour into a large mixing bowl.
  3. Add the oats, brown sugar, baking powder and cinnamon and stir to combine.
  4. Separate the eggs into whites and yolks, lightly whisking the yolks with a fork and set aside.
  5. Create a well in the centre of the dry ingredients and add the mashed bananas, egg yolks, milk and sunflower oil.
  6. Mix gently with a wooden spoon until a wet batter forms, taking care not to over mix.
  7. Mix in the blueberries.
  8. In a separate bowl whisk the egg whites until soft peaks form.
  9. Gently fold the egg whites into the muffin batter until everything is mixed through evenly.
  10. Divide the muffin mixture between 12 individual muffin cases and bake for 25 minutes until well risen and golden brown on top.

Tips:

You can freeze the muffins in a sealed plastic bag. When you want to eat them, thaw for 1 hour at room temperature and then warm them in a preheated oven for 10 minutes.

Servings: 12
Time: 30 minutes

What’s in a serving:

Calories: 221
Fat: 6g
Saturates: 1.1g
Protein: 6g
Sugars: 11g
Salts: 0.36g

Ingredients:

  • 125g plain flour
  • 75g wholemeal flour
  • 200g porridge oats
  • 75g brown sugar
  • 3 tsp baking powder
  • 1 tsp cinnamon
  • 2 bananas, mashed
  • 2 large eggs, separated
  • 3 tbsp sunflower oil
  • 250ml milk
  • 125g blueberries
8 October 2024

Chipotle mac n cheese

This all-American classic is creamy and cheesy and oh-so-indulgent, but impressively low in calories.

Method:

  1. Preheat grill to 200°C/400°F/Gas 6.
  2. Put the cauliflower in a microwaveable bowl with a splash of water. Cover with cling film and heat on full power for 9 minutes, or until soft.
  3. Cook the macaroni according to packet instructions, draining when it’s ever-so-slightly undercooked as we’re going to heat it under the grill too.
  4. In another pan, heat the chipotle paste and smoked paprika over a medium heat to allow the flavours to release. Add the milk and cheese spread and heat through.
  5. Add the cauliflower to a food blender along with the sauce. Blitz until smooth.
  6. Drain the pasta and pour into an ovenproof dish. Cover with lashings of cheese sauce and stir through the cherry tomatoes and peppers. Sprinkle the top with grated cheese, a little black pepper and a pinch of smoked paprika to finish.
  7. Place under the grill and heat until the cheese has melted and is a golden-brown colour, which should take around 5 minutes.

Tips:

Swap the jarred peppers for sliced and roasted red pepper if you prefer.

Servings: 6
Time: 30 minutes

What’s in a serving:

Calories: 406
Fat: 5.6g
Saturates: 2.5g
Sugars: 9.8g
Salts: 0.57g

Ingredients:

  • 600g frozen cauliflower florets
  • 450g macaroni
  • 1 tsp chipotle paste
  • ½ tsp smoked paprika
  • 550 ml skimmed milk
  • 80g low fat mature cheese spread
  • 60g 50% reduced-fat mature cheddar cheese
  • 100g cherry tomatoes
  • 100g jarred red peppers
  • Pinch of black pepper
8 October 2024

Roasted vegetable tart

If you’ve got a hankering for pizza, this veggie tart could go some way to fill the gap, and it’s low in salt and sugar.

Method:

  1. Preheat oven to 200°C/400°F/Gas 6.
  2. Place the veg and garlic on a baking tray and roast for 10 mins.
  3. Take half a sheet of puff pastry and lay flat, spreading the tomato puree on the top, leaving a 1cm border.
  4. Remove the veg from the oven and scatter over the pastry, season with salt and pepper and return to the oven and bake for 20 minutes until the pastry is puffed and golden.
  5. Add the olives and serve.

Tips:

If you’ve got fresh herbs, like basil or oregano, pop some on top before digging in.

Servings: 4
Time: 35 minutes

What’s in a serving:

Calories: 195
Fat: 7.4g
Saturates: 3.4g
Sugars: 6g
Salts: 0.24g

Ingredients:

  • 1 red onion, quartered
  • 1 garlic clove, sliced
  • 1 yellow pepper, sliced
  • 1 courgette, sliced
  • 4 black olives, halved
  • 2 tbsp tomato puree
  • ½ pack ready-rolled puff pastry
8 October 2024

Simple slow cooker fish

This recipe is low in fat, has just 5 ingredients, and is bound to become your new go-to favourite.

Method:

  1. Add all ingredients to the slow cooker plus salt and pepper to season and stir to mix well.
  2. Turn the slow cooker on to low.
  3. That’s it! Stick the lid on and cook for 6 hours before tucking in with some homemade wedges or boiled new potatoes to serve.

Tips:

Experiment by switching the passata for curry sauce or Reggae Reggae sauce to switch up the flavour.

Servings: 4
Time: 6 hours 30 minutes

What’s in a serving:

Calories: 210
Fat: 4.7g
Saturates: 0.8g
Sugars: 7.2g
Salts: 1.6g

Ingredients:

  • 4 cod fillets, sliced into chunks
  • 500g mixed veg (fresh or frozen)
  • 200ml jar of passata or tinned chopped tomatoes
  • 100g pitted green olives
  • 1 lemon, sliced

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