Vegetarian, freezer-friendly
1 tbsp olive oil (99 cals)
8 spring onions (scallions), trimmed and roughly chopped (40 cals)
1 iceberg lettuce (400g/14oz), outer leaves removed and roughly chopped (52 cals)
400g (3½ cups) frozen peas (264 cals)
900ml (3½ cups) vegetable or chicken stock (fresh is best here) (70 cals)
8 fresh mint leaves
100g (scant ½ cup) low-fat Greek yogurt (80 cals)
freshly ground black pepper
• In a large saucepan, heat the oil over a low heat. Stir in the spring onions and lettuce for 1–2 minutes until the lettuce starts to wilt.
• Add the peas, stock and mint leaves. Bring to a gentle simmer and cook for 15 minutes or until all the vegetables are tender.
• Blend the soup until smooth. For an even smoother texture, pass the soup through a sieve after blending.
• Stir in the yogurt and bring back up to temperature before serving. Season with black pepper and serve.
Spicy sweet potato soup
125 calories
This is a very quick and easy soup.
Serves 2 Preparation time: 5 minutes Cook time: 20–25 minutes
Vegetarian, freezer-friendly
1 tsp olive oil (27 cals)
2 small sweet potatoes, peeled and roughly chopped (174 cals)
2 garlic cloves, peeled and crushed (6 cals)
1 tsp medium curry powder (7 cals)
½ tsp smoked paprika (3 cals)
1 tsp cornflour (cornstarch) (5 cals)
½ vegetable stock (bouillon) cube (17 cals)
1 tsp tomato ketchup (8 cals)
juice of 1 lemon (3 cals)
• Heat the oil in a saucepan, add the sweet potatoes and garlic and fry for 4–5 minutes. Sprinkle in the curry powder, paprika and cornflour (cornstarch) and stir-fry for 1 more minute.
• Add 2 tablespoons water and stir to form a paste (this is to stop the cornflour going lumpy) before adding 470ml (2 cups) water. Crumble in the stock (bouillon) cube and add the ketchup and lemon juice. Bring to the boil, then reduce the heat and simmer for 15–20 minutes or until the sweet potato is tender.
• Transfer to a blender and blend until smooth, then serve.
Super easy coleslaw
112 cals
Can be eaten on its own for a light lunch or as a low-calorie accompaniment to a meat or chicken dish.
Serves 1 Preparation time: 5 minutes
Vegetarian
1 tbsp low-fat yogurt (22 cals)
1 tbsp skimmed (skim) milk (5 cals)
pinch of salt
¼ white cabbage (200g/7oz), finely shredded (54 cals)
1 small apple, cored and thinly sliced (31 cals)
• Mix together the yogurt, milk and salt and set aside.
• Combine the cabbage and apple, then pour the dressing over and mix lightly.
Cheat’s Caesar salad
143 calories
Serves 1 Preparation time: 10 minutes
Quick & easy
1 (100g/3½oz) cos (Romaine) lettuce, washed and outer leaves removed (16 cals)
2 tbsp extra-light mayonnaise (24 cals)
1 tbsp low-fat yogurt (14 cals)
1 tsp white wine vinegar (1 cals)
4 anchovy fillets, drained and chopped (24 cals)
1 tsp capers (1 cal)
10g (2 tbsp) Parmesan cheese, finely grated (42 cals)
4 large black olives (21 cals)
freshly ground black pepper
• Chop the lettuce into ribbons about 1cm (½in) wide and place in a wide bowl.
• In a small bowl, mix together the mayonnaise, yogurt, vinegar, anchovies and capers.
• Stir the mayonnaise mixture gently into the lettuce and transfer to a serving bowl.
• Place the olives on the top and sprinkle with the Parmesan and black pepper.
Celeriac remoulade with smoked trout
164 calories
Think of this as a tangy celeriac coleslaw.
Serves 1 Preparation time: 15 minutes
¼ small celeriac, about 150g (5oz) peeled weight (27 cals)
50g (1¾oz) rocket (arugula) (13 cals)
2 tbsp extra-light mayonnaise (24 cals)
1 tbsp capers, chopped (2 cals)
juice ½ lemon (2 cals)
1 gherkin or 2 cornichons, chopped (4 cals)
salt and freshly ground black pepper
60g (2¼oz) smoked trout, cut into large slices (92 cals)
lemon wedge, to serve
• Peel the celeriac and coarsely grate. Combine the grated celeriac with the rocket (arugula).
• In a small bowl, mix together the mayonnaise, capers, lemon juice and chopped gherkin. Season with salt and pepper.
• Pour the dressing over the celeriac and mix until the celeriac and rocket are both covered.
• Arrange the smoked trout over the top and serve with a lemon wedge.
Japanese-style sake prawn salad
140 calories
A very healthy Japanese-style salad, it can be made with either fresh or frozen prawns.
Serves 2 Preparation time: 4 minutes Cook time: 5–8 minutes
Quick & easy
2 tbsp sake (38 cals)
pinch of salt
juice of 1 lime (3 cals)
½ tsp wasabi powder
2 tsp olive oil (54 cals)
1 garlic clove, peeled and crushed (3 cals)
2 spring onions (scallions), trimmed and sliced (9 cals)
200g (7oz) raw king prawns (king or jumbo shrimp), fresh or frozen, peeled and deveined (152 cals)
150g (5oz) bagged young leaf salad, to serve (21 cals)
• In a small bowl, mix together 2 tablespoons water, the sake, salt, lime juice and wasabi powder.
• Heat the oil in a wide frying pan (skillet) over a high heat. When hot, add the garlic and spring onions (scallions) and fry lightly for 1–2 minutes. Tip in the prawns (shrimp) and cook for about 2 minutes (fresh) or 4 minutes (frozen), until they just start to turn pink.
• Tip in the sake mixture and bring up to a vigorous simmer. Cook for 2 minutes, stirring occasionally.
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