Gemma Powell - NEW Cycle 1 - 25211942020

Method Bring a large pan of salted water to the boil, add the kale and blanch for 3-4 minutes. Drain, rinse under cold water then squeeze out as much excess water as possible. Finely chop then return to the dry pan with the two cheeses and the nutmeg. Heat gently until the cheese has melted then remove from the heat, stir through the yoghurt and season to taste. Bring a pan of water to a simmer, crack in the eggs and poach gently for 3-4 minutes. Spread the kale over the toast, top with the poached eggs and serve. Reduced carb meals - anytime 101

Quick and easy Baked green eggs with pesto Serves 1 1 tsp olive oil 105g leek, chopped 210g baby leaf spinach, roughly chopped 50g yoghurt, such as Greek, natural, soya Salt and pepper 2 large eggs Small bunch of basil, leaves torn 20g unsalted roasted cashews 10g hard cheese, finely grated Reduced carb meals - anytime 102

Method Preheat the oven to 180ºC. Heat the oil in a frying pan, add the leek and fry gently for 5 minutes until softened. Add most of the spinach, reserving a small handful for the pesto, and fry for a minute until wilted. Remove from the heat, stir in the yoghurt and season with salt and pepper. Spoon the mixture into an ovenproof dish and make wells in the mixture using the back of a spoon. Crack the eggs into the wells then bake for 10 minutes until the whites are set and the yolks are still runny. Meanwhile put the remaining spinach into a food processor with the basil, cashews, cheese and a pinch of salt and pepper then blend until smooth. Spoon the pesto on top and serve. Tip If you don’t have a small ovenproof dish, divide the leek mixture between two or three ramekins, crack an egg on top of each and bake as above. Alternative ingredients To make this nut free, swap the cashews for an extra 20g cheese. To make this dairy free, swap the cheese for an extra 10g of cashews. Reduced carb meals - anytime 103

Quick and easy Spanish-style shakshuka Serves 1 1 tsp olive oil 50g chorizo, finely chopped ½ red onion, peeled and finely sliced ½ red pepper, deseeded and sliced ½ yellow pepper, deseeded and sliced ½ tsp smoked paprika, plus extra to serve ½ tsp ground cumin 2 tsp tomato puree 140g tinned chopped tomatoes Salt and pepper 2 medium eggs 1 tbsp yoghurt, such as Greek, natural, soya Reduced carb meals - anytime 104

Method Heat the olive oil in a small frying pan set over a medium heat. Add the chorizo and fry gently for 3–4 minutes. Add the onion and peppers and fry for 5 minutes until softened. Add the spices and tomato puree, fry for a minute then add a splash of water. Pour in the tomatoes, stir everything together then bring to a simmer. Cook for 8–10 minutes until the mixture has reduced down slightly, then season to taste with salt and pepper. Use a spoon to create two wells in the tomato mixture then crack an egg into each. Cover with a lid and cook gently for 3–4 minutes until the egg whites are set but the yolks are still runny. Remove the lid, spoon over the yoghurt and finish with a pinch of smoked paprika to serve. Tip Batch cook several portions of the tomato mixture. This will keep in the fridge for up to 3 days or can be frozen for up to 1 month. Defrost overnight in the fridge and reheat in the frying pan before adding the eggs. Reduced carb meals - anytime 105

Quick and easy Pork satay skewers with cucumber and chilli Serves 1 2 shallots or 1/2 red onion, peeled and finely sliced 2 cloves garlic, peeled and crushed 1 tsp ground turmeric 1/2 tsp ground cumin 2 tsp dark soy sauce 40g smooth peanut butter 1 lime, cut into wedges 1 red chilli, finely chopped 140g pork tenderloin, cut into bite-sized pieces 1/4 cucumber, shredded Small bunch mint, leaves chopped Reduced carb meals - anytime 106

Method Put the shallots or onion, garlic, turmeric, cumin, soy sauce, peanut butter, the juice of half of the lime and half of the chilli into a liquidiser and blend until smooth. Pour half over the pork, mix to coat then cover and chill for at least 30 minutes. Preheat the grill to high and line a baking tray with foil. Thread the pork onto skewers, lay on the tray and grill for 3-4 minutes on each side until lightly charred and cooked through. Meanwhile simmer the reserved sauce in a small saucepan with a splash of water for 5 minutes until thickened. Toss the cucumber with the remaining chilli and the mint then serve with the pork skewers, the sauce and the remaining lime wedges. Reduced carb meals - anytime 107

Family friendly Chipotle chicken burrito bowl Serves 1 125g skinless chicken breast fillet ½ tsp ground cumin ½ tsp smoked paprika or chilli powder ½ tsp dried oregano 2 tsp chipotle paste 1 tsp olive oil 60g tinned black beans, drained 1 baby gem lettuce, leaves separated 50g small avocado, sliced 1 large tomato, diced 30g mature cheddar, grated 20g jarred sliced jalapeños, drained 30ml reduced-fat soured cream Small bunch of coriander, chopped Reduced carb meals - anytime 108

Method Preheat a griddle pan over a high heat. Lay the chicken between two sheets of clingfilm then bash with a rolling pin to flatten. Rub with the cumin, paprika or chilli, oregano and chipotle paste then drizzle over the oil. Lay on the griddle and cook for 3 minutes on each side then set aside to rest. Meanwhile, warm the beans for a minute in the microwave. Roughly tear the lettuce into a bowl and top with the beans, avocado, tomato, cheese and jalapeños. Slice the chicken, lay on top then drizzle over the soured cream. Scatter over the coriander and serve. Tip If you don’t want to buy all the spices listed above, you can cheat and buy a ready-mixed taco seasoning. Just check that it doesn’t have any added sugar. Alternative ingredients To make this recipe dairy free you can swap the soured cream for the same amount of yoghurt, e.g. soya or coconut. Reduced carb meals - anytime 109

Family friendly Almond, lemon and herb- crusted cod with asparagus Serves 1 155g piece skinless cod fillet Salt and pepper 1 tsp Dijon mustard 25g flaked almonds 15g parmesan, finely grated Small bunch of parsley, chopped Pinch of chilli flakes Zest and juice of 1 lemon 1 big handful of asparagus 1 tsp olive oil 95g cooked lentils (30g uncooked lentils) 80g cherry tomatoes, halved Reduced carb meals - anytime 110

Method Preheat the oven to 200°C and line a baking tray with a sheet of greaseproof paper. Lay the cod on top, season with salt and pepper then brush the top of the fish with the mustard. Put the almonds, parmesan, parsley, chilli flakes and lemon zest into a small food processor and pulse to a rough crumb; alternatively, pile everything onto a board and chop finely. Spoon the mixture on top of the fish, pressing down lightly to form an even crust. Bake in the oven for 12–15 minutes until the fish is cooked through. Meanwhile, preheat a griddle pan over a high heat. Toss the asparagus in the olive oil, lay on the griddle and cook for 4–5 minutes, turning regularly until lightly charred. Chop the asparagus into bite-sized pieces then tip into a bowl along with the lentils and tomatoes. Squeeze in the lemon juice, toss everything together and season to taste. Serve with the cod on top. Tip This recipe uses ready-cooked lentils for ease and speed, but you can cook your own if you’d prefer. Pour the uncooked lentils into a pan of water, bring to the boil then reduce to a simmer and cook for 25 minutes. Drain then weigh out portions according to the quantities above. They’l keep for up to 3 days in the fridge. Alternative ingredients To make this nut free, swap the flaked almonds for the same grams of seeds (e.g. pumpkin, sunflower) to make a seed, lemon and herb crust. To make this dairy free you can swap the parmesan with an extra 10g of flaked almonds. Reduced carb meals - anytime 111

Longer recipe Teriyaki beef skewers with 112 charred broccoli salad Serves 1 2–3 tbsp dark soy sauce 1½ tsp brown sugar or honey 2 tsp rice vinegar or white wine vinegar 1 tsp sesame oil 1 clove of garlic, peeled and crushed 15g ginger, peeled and grated 155g sirloin steak, cut into bite-sized pieces 4 spring onions, cut into bite-sized pieces 1 tsp sesame seeds, toasted 1 tsp coconut oil 125g tenderstem broccoli, sliced 80g sugar snap peas, sliced 1 red chilli, deseeded and finely chopped Reduced carb meals - anytime

Method Whisk together the soy sauce, sugar, vinegar, sesame oil, garlic and ginger in a bowl then add the beef and spring onions and set aside to marinate: it needs at least 20 minutes but if you can leave it for a few hours it’ll taste even better. When you’re ready to cook, preheat a griddle pan over a high heat. Drain the beef and spring onions, pour the remaining marinade into a small saucepan, bring to the boil then simmer for 5 minutes until reduced and sticky. Set aside to cool slightly. Thread the beef and spring onions onto skewers, lay on the griddle and cook for 2 minutes on each side or until cooked to your liking. Set aside to rest for a couple of minutes. Brush with the teriyaki glaze and sprinkle over half of the toasted sesame seeds. Heat a wok or large frying pan over a high heat and add the coconut oil. When the oil starts to smoke, throw in the broccoli and fry for 2 minutes. Add the sugar snaps and chilli, fry for a further 2 minutes then remove from the heat and season with any leftover teriyaki glaze. Stir through the remaining sesame seeds and serve with the beef skewers. Reduced carb meals - anytime 113

Quick and easy Broccoli and goat’s cheese crustless quiche Serves 1 105g broccoli florets 60g frozen peas 11/2 tsp olive oil 4 spring onions, sliced 3 medium eggs 1 egg white 1 tbsp low-fat crème fraîche 20g soft goat's cheese Green salad, to serve Reduced carb meals - anytime 114

Method Preheat the oven to 180ºC. Bring a saucepan of water to the boil, add the broccoli and peas and cook for 5 minutes. Drain thoroughly then set aside. Meanwhile heat the olive oil over a high heat in a medium- sized, non-stick frying pan. Add the spring onions and fry for a couple of minutes until softened. Tip them into a bowl with the broccoli and peas and toss to combine. Arrange the vegetables in the bottom of an 18-20cm tart tin lined with greaseproof paper (or a small non-stick ovenproof frying pan) then beat the eggs, egg white and crème fraîche together and pour over the top. Dot the goat's cheese over the surface then bake for 20-25 minutes until the eggs are just set. Remove from the oven, leave to cool slightly then cut into wedges and serve with a simple green salad. Tip This recipe doesn’t freeze well, but it’ll keep in the fridge for up to 2 days. Reduced carb meals - anytime 115

Family friendly Lamb kebabs with tzatziki Serves 1 140g lamb leg steak, diced 1 clove of garlic, peeled and crushed 2 tsp red wine vinegar 1 tsp olive oil 1 tsp dried oregano ½ tsp smoked paprika ½ tsp ground cumin Salt and pepper 50g yoghurt, such as Greek, natural, soya 1/4 cucumber, grated ½ clove of garlic, peeled and crushed Small bunch of mint, leaves chopped 1 small wholewheat tortilla or pitta bread 1 large tomato, sliced ½ small red onion, finely sliced 30g feta, crumbled Reduced carb meals - anytime 116

Method Put the lamb into a bowl, add the garlic, vinegar, oil, oregano, paprika, cumin and a pinch of salt and pepper. Toss to combine then cover and set aside to marinate; it needs at least 10 minutes but you can do this well in advance, just stick the bowl in the fridge until you’re ready to cook the lamb. Heat a griddle pan over a high heat and thread the lamb onto skewers. Grill for 3–4 minutes on each side then set aside to rest. Whilst the lamb rests, stir together the yoghurt, cucumber, garlic and mint to make the tzatziki and warm the tortilla or pitta bread on the griddle pan or in your toaster. To serve, split the warm pitta open and pile in the lamb, tomato, onion and feta or spoon it onto the tortilla, drizzle over the tzatziki, close or roll up and serve. Tip Don’t worry if you don’t have skewers; just cook the individual pieces of lamb on the griddle, turning regularly until cooked through. Alternative ingredients To make this recipe dairy free you can swap the feta cheese for 50g of extra lamb. Reduced carb meals - anytime 117

Family friendly Thai turkey lettuce wraps Serves 1 1½ tsp fish sauce or light soy sauce Zest and juice of ½ lime ½ tsp sesame oil 1/4 tsp brown sugar or honey 11/2 tsp sesame seeds 1½ tsp coconut oil 10g Thai red curry paste 175g turkey thigh mince 1 carrot, peeled and finely chopped or grated ½ red onion, peeled and finely sliced Small bunch of mint, chopped Small bunch of coriander, chopped 1 baby gem lettuce, leaves separated Reduced carb meals - anytime 118

Method Stir the fish or soy sauce, lime zest and juice, sesame oil and sugar together in a small bowl until the sugar has dissolved then set aside. Set a wok or frying pan over a medium heat, add the sesame seeds and toast for a minute until golden. Tip out onto a plate and set aside. Turn the heat up high and add the coconut oil and curry paste. Fry for a couple of minutes until fragrant then add the turkey mince. Stir-fry for 3 minutes then add the carrot and red onion and fry for a couple of minutes until soft. Pour in the fish sauce mixture, stir to combine then remove from the heat. Stir through the herbs then divide the mixture between the lettuce leaf cups. Top with the toasted sesame seeds and serve. Reduced carb meals - anytime 119

Family friendly Saag paneer 120 Serves 1 165g baby leaf spinach 11/2 tsp coconut oil 105g paneer, diced 1/2 onion, peeled and finely chopped 1 clove garlic, peeled and crushed 15g grated ginger 1 green chilli, finely chopped 1/2 tsp garam masala Pinch of turmeric Pinch of salt 2 poppadoms, cooked in the microwave Reduced carb meals - anytime

Method Heat a splash of water in a wok or deep frying pan over a high heat, add the spinach and stir until wilted. Drain thoroughly then roll up in a few sheets of kitchen paper and squeeze out as much excess water as possible. Tip the spinach onto a board and roughly chop. Wipe the wok clean, add the coconut oil and set over a high heat. Add the paneer and fry for 2-3 minutes until golden. Remove the paneer from the wok with a slotted spoon and set aside. Add the onions, garlic, ginger and chilli to the pan and fry until soft. Add the spices, fry for a minute then return the paneer and spinach to the pan. Toss everything together, season with salt, tip into a bowl and serve with the poppadoms. Reduced carb meals - anytime 121

Good for batch cooking Aubergine parmigiana Serves 1 1 medium aubergine, sliced into 1cm thick rounds 11/2 tsp olive oil 1 clove garlic, peeled and crushed 2 tsp tomato puree 155g tinned chopped tomatoes 11/2 tsp red wine vinegar Pinch of dried oregano Salt and pepper 80g mozzarella, sliced 10g hard cheese, finely grated Reduced carb meals - anytime 122

Method Preheat the oven to 200ºC. Heat a frying pan over a medium- high heat, brush the aubergine slices with a little oil and fry in batches until golden. Remove from the pan and set aside. Heat the remaining oil in the frying pan, add the garlic and fry for a minute. Stir in the tomato puree, tomatoes, vinegar and oregano. Simmer gently for a couple of minutes then remove from the heat and season to taste. Spoon half of the tomato sauce into a shallow roasting dish, arrange the aubergine slices on top then spoon over the remaining sauce. Top with the mozzarella and grated hard cheese then bake for 25 minutes until the cheese is bubbling. Reduced carb meals - anytime 123

Family friendly Roast cauliflower salad with chicken Serves 1 155g cauliflower florets 80g tinned chickpeas, drained 1 clove of garlic, peeled and crushed 2 tsp ras el hanout* 1 tsp olive oil Salt and pepper 135g skinless chicken breast fillet Juice of 1/2 lemon 155g red peppers, deseeded and sliced 80g pomegranate seeds 1 handful of baby leaf spinach 10g pine nuts, toasted Small bunch of parsley, chopped Reduced carb meals - anytime 124

Method Preheat the oven to 200ºC. Tip the cauliflower florets, chickpeas and garlic into a small roasting tin, sprinkle over the ras el hanout and drizzle over the oil. Season with salt and pepper then toss everything together. Roast for 25 minutes until the cauliflower is golden brown and starting to soften. Meanwhile, preheat a griddle pan over a high heat. Lay the chicken between two sheets of clingfilm then bash with a rolling pin to flatten. Season with salt and pepper then lay on the griddle and cook for 3 minutes on each side. Set aside to rest then cut into bite-sized chunks. Tip the roasted cauliflower and chickpeas into a large bowl, add the lemon juice, red pepper, pomegranate seeds, spinach, pine nuts and parsley and toss to coat. Serve the salad with the grilled chicken. Tip If you can’t find ras el hanout, it is easy to make your own. Mix together the following: 1 tsp ground coriander 1 tsp ground cumin 1 tsp smoked paprika ½ tsp ground cinnamon 1/4 tsp ground turmeric Reduced carb meals - anytime 125

Family friendly Salmon with roast broccoli and beans with tahini dressing Serves 1 A big handful of broccoli florets A handful of green beans, trimmed 1 clove of garlic, peeled and crushed ½ red chilli (seeds optional), finely chopped 1 tsp olive oil Salt and pepper 140g salmon fillet, skin scored 2 tsp tahini Juice of 1/2 lemon 15g uncooked brown rice (40g cooked brown rice) Reduced carb meals - anytime 126

Method Preheat the oven to 200ºC. Tip the broccoli florets, beans, garlic and chilli into a small roasting tin and drizzle over half of the oil. Season with salt and pepper then toss everything together and roast for 20 minutes. Meanwhile, heat the remaining oil in a frying pan over a medium heat, season the salmon then lay in the pan skin side down. Cook for 5 minutes until the skin is crisp then flip and cook for a further 2 minutes. Whisk together the tahini and lemon juice in a large bowl, tip the roast vegetables in and toss to coat. Serve with the salmon and rice. Tip For the rice, we recommend using the pre-cooked microwave bags and take the amount of rice that you need for each serving. Alterntively, if you are cooking the rice from scratch then you will want to cook several servings in one go. Reduced carb meals - anytime 127

Quick and easy Sesame seared tuna with Asian slaw Serves 1 15g peanut butter 2 tsp sriracha chilli sauce 1 tsp dark soy sauce 1 lime, cut into wedges 210g red cabbage, finely shredded 1 carrot, cut into thin matchsticks or coarsely grated 6 spring onions, finely sliced Small bunch of coriander, chopped 2 tsp sesame seeds 155g tuna steak 1 tsp coconut oil Reduced carb meals - anytime 128

Method Whisk together the peanut butter, chilli sauce and soy sauce in a large bowl and squeeze in half of the lime juice. Add the cabbage, carrot, spring onions and coriander and toss to coat. Sprinkle the sesame seeds onto a plate in an even layer then press the tuna steak on top. Flip and repeat, making sure the tuna is evenly coated in the sesame seeds. Heat the coconut oil in a non-stick frying pan over a high heat. Add the tuna and fry for 1 minute on each side or until cooked to your liking. Serve with the slaw and remaining lime wedges. Alternative ingredients The peanut butter can be swapped for the same amount of tahini. Reduced carb meals - anytime 129

Quick and easy Prawn and chorizo stir-fry Serves 1 35g wholewheat noodles ½ tsp coconut oil 50g chorizo, sliced 105g raw prawns, deveined ½ red onion, peeled and sliced ½ green pepper, deseeded and sliced 1 medium courgette, sliced 1 red chilli, finely chopped 3 spring onions, sliced 1 tbsp sriracha chilli sauce Salt and pepper Small bunch of coriander, chopped Reduced carb meals - anytime 130

Method Bring a pan of water to the boil, add the noodles and cook according to the packet instructions. Drain, rinse under cold water then set aside. Preheat a wok or large frying pan over a medium heat. Melt the coconut oil then add the chorizo and fry gently for 3–4 minutes until crisp. Remove the chorizo using a slotted spoon and drain on kitchen roll. Increase the heat, add the prawns and stir-fry for a couple of minutes until they turn pink. Remove from the pan with a slotted spoon and set aside. Add the onion, pepper, courgette and chilli and fry for 3–4 minutes until the vegetables start to soften. Add the spring onions, stir-fry for a minute then add the cooked noodles and chilli sauce. Return the chorizo and prawns to the pan, toss to coat then season to taste. Tip everything into a bowl, scatter over the coriander and serve. Tips The skin on chorizo can be a bit tough and chewy once cooked, so peel it away before slicing. Batch cook this recipe and keep in the fridge for up to 3 days or in the freezer for up to 1 month. Defrost overnight in the fridge before reheating in the microwave. Reduced carb meals - anytime 131

Quick and easy Lemon and herb pork 132 schnitzel Serves 1 165g lean pork loin medallions 20g fine white breadcrumbs Small bunch parsley, chopped Zest of 1 lemon, finely grated Salt and pepper 2 tsp plain flour 1 medium egg, beaten 1½ tsp olive oil 1 tsp butter 75g green beans, trimmed 60g peas 105g mushrooms, sliced 1 clove of garlic, peeled and crushed 2 tsp grain mustard or Dijon mustard 1 tbsp crème fraîche or yoghurt, such as Greek, soya Reduced carb meals - anytime

Method Lay the pork between two sheets of clingfilm then bash with a rolling pin to flatten out to thin steaks. Mix the breadcrumbs with the parsley and lemon zest, then season the pork with salt and pepper. Coat the pork in the flour, shake off the excess then dip in the beaten egg. Finally dip in the breadcrumbs, making sure the pork is evenly coated. Heat the oil and butter in a frying pan over a medium heat, add the pork and fry for 3–4 minutes on each side until golden and crisp. Transfer to a plate lined with kitchen roll. Whilst the pork is cooking, put the peas and green beans into a bowl with a spoonful of water, cover and microwave for 3–4 minutes until cooked through. Increase the heat, add the mushrooms and garlic and fry for a few minutes until softened. Remove the pan from the heat, stir in the mustard and crème fraîche and season to taste. Serve the pork with the creamy mushrooms, beans and peas. Reduced carb meals - anytime 133

Quick and easy Courgette, feta and mint salad Serves 1 155g courgettes, thickly sliced 2 tsp olive oil 1 clove garlic, peeled and crushed Salt and pepper 1/2 red chilli, deseeded and finely chopped 2 tsp red wine vinegar 1/2 tsp dried oregano 100g yoghurt, such as Greek, natural, soya 60g feta, crumbled 15g pumpkin seeds Small bunch mint, leaves torn Reduced carb meals - anytime 134

Method Toss the courgettes in half of the oil and the garlic and season with salt and pepper. Heat a griddle pan or heavy frying pan over a high heat, add the courgettes and cook for 4-5 minutes until golden but still retaining a bit of crunch. Meanwhile whisk the remaining oil together with the chilli, vinegar and oregano. As soon as the courgette is ready, add it to the bowl with the dressing and toss to coat. Spread the yoghurt on a serving plate and pile the courgette on top. Top with the feta, pumpkin seeds and mint. Reduced carb meals - anytime 135

Quick and easy Charred corn salad with chipotle, avocado and chicken Serves 1 ½ corn on the cob ½ tsp olive oil 1/2 tsp smoked paprika or chilli powder Pinch of salt 155g cooked skinless chicken breast fillet 3 spring onions, sliced 50g avocado, de-stoned, peeled and sliced 1 baby gem lettuce, roughly torn 1 large tomato, diced 2 tsp chipotle paste Juice of 1 lime Small bunch of coriander, chopped 20g feta, crumbled Reduced carb meals - anytime 136

Method Preheat a griddle pan over a high heat. Rub the corn on the cob with the oil then season with the smoked paprika or chilli and a pinch of salt. Grill for 8–10 minutes, turning regularly until softened and charred. Using a sharp knife, slice down the length of the corn to remove the kernels then tip into a large bowl. Add the remaining ingredients to create a salad, then toss to combine and serve. Alternative ingredients To make this dairy free, swap the feta cheese for an additional 25g avocado. Reduced carb meals - anytime 137

Family friendly Buffalo chicken bites with blue cheese salad Serves 1 15g fine white breadcrumbs ½ tsp smoked paprika Pinch of salt 155g skinless chicken breast fillet, cut into bite-sized chunks 1 tsp olive oil 1 tsp butter, melted 40ml hot sauce 65ml reduced-fat soured cream 15g blue cheese, such as roquefort or gorgonzola 2 medium carrots, shredded 2 sticks celery, shredded 2 spring onions, sliced Small bunch of parsley, chopped Reduced carb meals - anytime 138

Method Preheat the oven to 220ºC. Combine the breadcrumbs, paprika and salt in a bowl, add the chicken and toss to coat. Tip the chicken onto a lightly oiled non-stick baking tray and drizzle with olive oil. Bake for 10 minutes until crisp and golden then tip into a large bowl. Add the butter and hot sauce and toss to coat. Whilst the chicken is cooking, use a whisk to beat the soured cream and blue cheese together in a large bowl until smooth. Add the vegetables and parsley and toss to coat. Serve the chicken with the salad. Reduced carb meals - anytime 139

Good for batch cooking BBQ turkey meatball bake Serves 1 155g turkey thigh mince Salt and pepper 1 tsp olive oil 210g tinned chopped tomatoes 1 clove of garlic, peeled and crushed 2 tsp dark soy sauce 2 tsp red wine vinegar 2 tsp Worcestershire sauce 1 tsp brown sugar 1 tsp smoked paprika 50g mozzarella, grated Handful of green veg Reduced carb meals - anytime 140

Method Season the turkey mince with salt and pepper then roll into roughly 8 equal balls. Heat the oil in a deep frying pan over a medium heat, add the meatballs and fry for 5 minutes, shaking the pan occasionally so that the meatballs brown evenly. Meanwhile, combine the tomatoes, garlic, soy sauce, vinegar, Worcestershire sauce, sugar and smoked paprika in a liquidiser and blend until smooth. Pour the mixture over the meatballs and stir to coat. Bring to a simmer then cook gently for 30 minutes, adding a splash of water if the sauce starts to dry out. Preheat the grill to high. Pour the meatballs and sauce into a heatproof dish, scatter over the mozzarella and slide under the grill for 3–4 minutes until the cheese is golden and bubbling. Leave to cool for a couple of minutes then serve with a big handful of your favourite green veg. Tips If you’re going to batch-cook this recipe, make it to the point just before adding the mozzarella and then divide into portions. This recipe will keep in the fridge for up to 3 days or in the freezer for up to 1 month. Defrost overnight in the fridge before reheating and adding the mozzarella. Alternative ingredients To make this recipe dairy free you can swap the mozzarella cheese for an extra 60g of turkey thigh mince. Reduced carb meals - anytime 141

Quick and easy Grilled halloumi, pepper and lentil salad Serves 1 1/2 red pepper, deseeded and quartered 11/2 tsp olive oil 85g halloumi 75g cooked lentils 60g cherry tomatoes, halved Juice of 1/2 lemon Small bunch of parsley, chopped Pinch of chilli flakes Pinch of dried oregano Handful of rocket or watercress Reduced carb meals - anytime 142

Method Preheat a griddle pan over a high heat. Brush the peppers with a little oil, lay on the griddle and cook for 4-5 minutes on each side. Remove from the pan and roughly chop. Brush the halloumi with the remaining oil and grill for 1-2 minutes on each side. Meanwhile combine the peppers with the remaining ingredients in a large bowl and toss to combine. Serve the halloumi with the salad. Tip This recipe uses ready-cooked lentils for ease and speed, but you can cook your own if you’d prefer. Pour the uncooked lentils into a pan of water, bring to the boil then reduce to a simmer and cook for 25 minutes. Drain then weigh out portions according to the quantities above. Any leftover cooked lentils will keep for up to 3 days in the fridge. Reduced carb meals - anytime 143

Family friendly Chicken cashew curry Serves 1 1 clove of garlic 2cm ginger, roughly chopped 1 green chilli, roughly chopped Small bunch of coriander, stalks roughly chopped, leaves picked 1 tsp coconut oil 1/2 white onion, roughly chopped 1 tsp garam masala 1 tsp ground cumin 145g tinned chopped tomatoes 1 stock cube 125g skinless chicken breast fillet, sliced into strips 35g cashews, toasted and finely blended 45g yoghurt, such as Greek, natural, soya A handful of green vegetables Reduced carb meals - anytime 144

Method Add the garlic, ginger, chilli and coriander stalks to a food processor and whizz until it's a smooth paste, then leave to one side. Melt the oil in a wok or large frying pan over a medium-high heat. Throw in the onion and fry for 2 minutes, stirring regularly. Sprinkle in the garam masala, cumin and the paste and fry for 3–4 minutes. Pour in the tinned tomatoes and enough water to create a nice sauce. Crumble in the stock cube, then bring to the boil. Add the chicken to the curry sauce and simmer for 4–5 minutes or until the chicken is cooked through. Check by slicing into one of the larger pieces to make sure the meat is white all the way through, with no raw pink bits left. Finally, stir through the cashews and yoghurt, sprinkle over freshly chopped coriander leaves and serve with your favourite green veg. Alternative ingredients To make this nut free, swap the cashews for the same amount of seeds, e.g. pumpkin or sunflower. Reduced carb meals - anytime 145

Family friendly Grilled salmon salad with edamame and pickled ginger Serves 1 15g white miso paste 2 tsp rice vinegar or white wine vinegar 11/2 tsp sesame oil 1 clove garlic, peeled and crushed 1/2 red chilli, finely chopped 100g edamame beans 85g kale or cabbage, shredded 1/4 cucumber, thinly sliced 30g pickled ginger, drained 140g salmon fillet, skin removed Reduced carb meals - anytime 146

Method Whisk together the miso paste, vinegar, sesame oil, garlic and chilli in a large bowl and set aside. Bring a pan of salted water to the boil, add the edamame beans and kale or cabbage and cook for 3-4 minutes then drain thoroughly. Tip the vegetables into the bowl of dressing, add the cucumber and pickled ginger and toss to coat. Heat a griddle pan over a high heat, add the salmon and cook for 3-4 minutes on each side until lightly charred. Serve with the salad. Reduced carb meals - anytime 147

Quick and easy Vietnamese steak with smashed cucumber salad Serves 1 3 tsp fish sauce or light soy sauce 3 tsp chilli sauce 1½ tsp sesame oil Zest and juice of 1 lime 155g sirloin steak or rump steak, trimmed of fat 2 tsp rice vinegar or white wine vinegar 1 tsp sesame seeds, toasted Small bunch of coriander, chopped ½ cucumber 8 radishes 80g edamame beans, shelled Reduced carb meals - anytime 148

Method For the marinade, stir together 1 tsp of the fish or soy sauce, 1 tsp of the chilli sauce, 1/2 tsp of the sesame oil, and zest and juice of 1 lime in a large bowl. Add the steak, toss to coat then cover and set aside; ideally leave this to marinate for around an hour, but 10 minutes is enough to get the flavours working if short for time. Whilst the steak is marinating, make the salad. In a large bowl whisk together the remaining fish or soy sauce, chilli sauce, sesame oil, the vinegar, toasted sesame seeds and coriander. Lay the cucumber on a chopping board and give it a few good whacks; a rolling pin or the base of a frying pan will do the trick. Chop the cucumber into bite-sized pieces then add to the bowl with the dressing. Give the radishes a bash and throw them in with the cucumber before adding the edamame beans. Toss everything together then set aside. Heat a griddle pan over a high heat, add the steak and cook for 2–3 minutes on each side or until cooked to your liking. Set aside to rest then slice and serve with the salad. Tips Make sure you take the steak out of the fridge at least 20 minutes before you plan to cook. Most supermarkets sell frozen edamame beans- they’re a great source of protein. Reduced carb meals - anytime 149

Quick and easy Chicken jalfrezi Serves 1 1 tsp coconut oil 155g skinless chicken breast fillet, cut into bite-sized pieces 1 small onion, peeled and sliced ½ green pepper, deseeded and cut into chunks ½ red pepper, deseeded and cut into chunks 1 tomato, diced 1 clove of garlic, peeled and crushed ½ tsp hot or mild chilli powder ½ tsp ground cumin ½ tsp garam masala ½ tsp ground turmeric 2 tsp tomato puree 10g almond butter 1 tbsp yoghurt, such as Greek, natural, soya Salt and pepper 2 poppadoms, heated in the microwave Reduced carb meals - anytime 150