Unislim

  Courgette slices or broccoli florets can be used instead of the French beans for a change in this healthy casserole for two. All-in-one chicken, squash & new potato casserole Takes 45 minutes, Serves 2  ¼ small butternut squash, peeled, seeded and diced (200g approx.) 9 small new potatoes 1 tsp ground coriander 1 tbsp thyme leaves 600ml chicken stock 1 garlic clove, crushed 2 skinless chicken breasts 175g prepared French beans 50g pitted green olives in brine drained  1. Preheat the oven to 190C/170C fan/gas 5.  Put the butternut squash, potatoes, ground coriander, thyme, stock and garlic into a flameproof casserole.  Season and bring to the boil, then simmer gently for 10 minutes. 2. Tuck in the…

  These tasty home-made burgers use extra-lean beef mince lightened with couscous and flavoured with herbs and chilli.  Serve on a slice of French bread. Lean burgers with rocket and peppers Takes 25 – 35 minutes, Serves 6  90g couscous (uncooked weight) 500g extra lean minced beef 1 small onion, finely chopped 2tsp mixed dried herbs 3 tbsp snipped chives ¼ tsp hot chilli powder 6 (30g) slices French bread 6tsp Dijon mustard 175g roasted red peppers from a jar, cut into large pieces (choose ones in brine, or rinse them if they’re packed in oil) A couple of handful of rocket leaves  1. Tip the couscous into a medium bowl, pour over 100ml boiling water and leave…

Spicy pork, vegetable and rice noddle stirfry Serves 4 Ingredients1 large pork fillet about 500g cut into thin strips 1 red pepper chopped into large dice 50 mange tout 100g baby sweet corn sliced into strips ½ courgette sliced 2 cloves of garlic chopped 1 thumb piece of ginger finely chopped 1 lime juiced 300g rice noodles cooked according to the packet 5 tbs of soy sauce 5tbs of sweet chilli sauce 2tbs sunflower oil 10 basil leaves sliced 1 tbs chopped coriander Salt and pepperMethod Cook rice noodles according to packet instructions and set aside (different brands require varied cooking times) Place a large frying pan on a medium on a medium high heat for 2 mins…

Who needs a take-away when this home-cooked version of a popular favourite is so easy to make? Egg-fried rice with prawns and peas Takes 25 minutes, Serves 4240g basmati rice (uncooked weight) 2tbsp vegetable oil 2 garlic cloves, finely chopped 1 red chilli, seeded and shredded 2 eggs, beaten 200g frozen peas 1 bunch spring onions, finely sliced 285g pack cooked peeled small prawns 1tbsp soy sauce, plus extra to serve (optional)1. Put the rice in a pan with 6000ml/1 pint water.  Bring to the boil, cover, and then simmer for 10 minutes or until almost all the water has gone.  Leave off the heat, covered, for 5 minutes more. 2. Heat the oil in a wok or…

Serves 4Prep: 20 minsCook: 8–10 mins Ingredients:4 x 15 g sheets filo pastry 1 small egg, beaten 200 g 0% fat Greek yoghurt 4 ripe apricots, stoned and quartered 100 g raspberries 1 tsp icing sugarMethod: 1. Place a sheet of filo pastry on a clean work surface. Brush with a little beaten egg and cover with another sheet. Brush and layer in this way until all the sheets are used up. Brush the top sheet with beaten egg. 2. Cut the filo pastry rectangle into 3 long strips. Cut each strip into 4 squares – you should end up with 12 squares. Transfer to a non-stick baking tray. 3. Bake in a preheated oven at 200°C/gas mark 6 for 8–10…

Serves 6Prep: 15 minsCook: 8–10 mins Ingredients:3 eggs 60 g caster sugar 85 g self-raising flour 1 tbsp unsweetened cocoa powder 150 ml very low-fat strawberry fromage frais 150 g strawberries, halved or sliced 1 tbsp icing sugarMethod: 1. Whisk the eggs and sugar together in a clean, dry bowl until pale and light in texture. 2. Sift in the flour and cocoa powder, and, using a metal spoon, fold in gently but thoroughly in a figure-of-eight movement, so the mixture is evenly coloured. 3. Pour the mixture into a Swiss roll tin, which has been lined with non-stick parchment paper, and spread out evenly with a palette knife. 4. Bake in a preheated oven at 200°C/gas mark 6 for 8–10 minutes,…