4 tbsp tomato puree. Salt and freshly . ground black pepper 75g? portobello mushrooms, sliced, halved or quartered 100g? leanham, visible fat removed, cut into bite-sized pieces 1 small handful of. roughly chopped fresh oregano 1 large handful of. rocket leaves 125g strong bread . flour 1 x 7g sachet instant. active yeast 1 tsp salt. 4. shallots, finely chopped 3 garlic cloves,. crushed 2 tsp dried oregano. 400g can. chopped tomatoes Small handful of . finely chopped fresh basil 1Put 4 Then, on a very lightly floured surface, use a rolling pin to roll out the dough (we've used ring-shaped pizza).
the flour into a large bowl and stir in the yeast and salt. Make a well in the middle, pour in 75ml of warm water and mix with a wooden spoon until you have a soft, fairly wet dough. Dust a surface very lightly with flour, turn out the dough and knead for 5 minutes until smooth. Cover until you're ready to roll it out.
5 Slide it on to a pre-heated baking sheet, lined with non-stick baking parchment, and spread with the tomato sauce.
6Arrange 2Put the mushrooms and ham over the top of the pizza, scatter with the oregano, and bake for 15-20 minutes, or until the mushrooms are tender and the base is golden.
the shallots, garlic, oregano, chopped tomatoes, tomato puree and most of the basil into a saucepan. Cook over a medium-low heat for 25 minutes, until you have a thick, spreadable sauce. Season well, scatter over a little more basil.
7Fill 3Preheat the middle with the rocket leaves and serve hot.
the oven to 200degC/Fan 180degC/Gas 6.
Thai beef Ready in 30 minutes, serves 4.
1 red chilli, deseeded . and roughly chopped, plus extra to garnish 1 large handful of fresh. coriander, including stalks 2 garlic cloves, halved. 3. shallots, quartered Low-calorie cooking. spray 500g? lean beef mince (5% fat or less) 250ml boiling beef. stock 2 tsp sweetener. Good splash of Thai fish . sauce (nam pla) Juice of 1/2 lime, plus. wedges to serve Freshly ground black . pepper 2? Little Gem lettuces, leaves separated Half a bunch of. spring onions, shredded Plain dried couscous. (made according to packet instructions) or boiled rice, to serve 1 Put the chilli, coriander, garlic and shallots into a food processor and whizz to a paste.
2 Spray a large non-stick wok or frying pan with low-calorie cooking spray and place over a medium heat. Add the beef and cook for 5-6 minutes, breaking it up with a wooden spoon as it cooks.
3 Add the chilli and coriander paste and cook for 2-3 minutes, then add the stock and cook for 10 minutes. Add the sweetener, fish sauce and lime juice, season with black pepper and leave to cool.
4 Chill until needed, then to eat spoon some mince into a lettuce leaf, top with spring onions and chilli and serve with lime wedges. Have couscous or boiled rice on the side.
Fish and chips Ready in 35 minutes, serves 4.
6 large? baking potatoes, peeled and cut into chips Low-calorie cooking. spray 4 skinless. cod or haddock fillets Salt and freshly ground. black pepper 2? eggs, separated Mushy peas. , lemon wedges and 4 level tbsp tartare sauce, to serve 1 Preheat the oven to 200degC/Fan 180degC/Gas 6.
2 Boil the chips in lightly salted boiling water for 5 minutes. Drain well, return to the pan and cover. Leave to cool slightly then shake the pan to roughen the edges a little.
3 Line a baking tray with non-stick baking parchment and arrange the chips in a single layer. Spray with low-calorie cooking spray and bake for 20 minutes or until golden.
4 Meanwhile, arrange the fish fillets on another baking tray lined with non-stick baking parchment.
5 Whisk the egg whites in a large bowl until they form soft peaks. Whisk the yolks in another bowl, add a pinch of salt and fold into the egg whites. Spoon the egg mixture over the fish and bake for 12-15 minutes or until the egg is lightly browned and the fish is cooked through.
6 Season the fish and chips and serve with 1 level tablespoon of tartare sauce, mushy peas and lemon wedges to squeeze over.
Chicken chow mein Ready in 45 minutes, serves 4.
4 tbsp light soy sauce. 1 level tbsp hot chilli sauce. 2 tsp Chinese rice vinegar or . white wine vinegar 4 garlic cloves, peeled and. crushed 2cm piece root ginger,. peeled and finely grated 1 tsp Chinese five-spice. powder 3 large skinless. chicken breasts, thinly sliced 200g dried medium or thin. egg noodles Low-calorie cooking. spray 200g? mangetout, halved lengthways 225g can. water chestnuts, drained 225g can. bamboo shoots, drained 1? red pepper, deseeded and thinly sliced 8? spring onions, sliced diagonally 1 level tbsp sweet chilli sauce. 4 tbsp dark soy sauce. Thinly sliced red chillies, to. serve (optional) 1 Place the light soy sauce in a large bowl and stir in the hot chilli sauce, vinegar, garlic, ginger and five-spice powder. Add the chicken and coat in the dressing. Leave to marinate for 10 minutes.
2 Meanwhile, cook the noodles according to the packet instructions and drain well. Spray a large wok or frying pan with low-calorie cooking spray, add the chicken mixture and stir-fry over a high heat for 4-5 minutes until lightly browned.
3 Add all the vegetables and stir-fry for a further 4-5 minutes. Add the noodles, sweet chilli sauce and dark soy sauce and cook for a further 4 minutes until piping hot. Serve immediately with sliced red chillies on the side, if using. TIP: Replace the chicken with turkey if you like.