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Light meals


Spicy potato wedges and tomato salsa 

4 medium sized old potatoes
2 tablespoons vegetable oil
1 tablespoon lemon juice
35ml orange juice
2 teaspoons mustard powder
2 teaspoons paprika powder

  • Heat the oven to 200.C/400.F/Gas 6
  • Scrub the potatoes and cut each one into about 8 or 12 wedges
  • Place the remaining ingredients in a jug and whisk together
  • Put the potato wedges in a roasting tin. (They must be in a single layer.) Pour the dressing over them and toss to coat the wedges well.
  • Cook at the top of the oven for 15 minutes.
  • Turn and mix, scraping all the flavourings that nay be browning in the tin, and cook for another 15 minutes or until tender.

Tomato salsa

1 small (200g) can chopped tomatoes.
3 spring onions, finely chopped
1 small red pepper, cored and finely chopped
2 tablespoons of chopped fresh parsley
1 clove garlic, crushed
1 tablespoon of white wine vinegar
1 tablespoon lemon juice
½ teaspoon ground black pepper

  • Mix all the ingredients together, chill before serving.

Serve with salad and sliced ham / chicken pieces

Suggested portion sizes:

Spicy potato wedges 65g, Tomato salsa 30g


Pitta bread pizza 

1 mini pitta bread 
1 teaspoons tomato puree
a small pinch of dried basil
15g grated cheddar or mozzarella cheese
Toppings: Sweetcorn, ham, pineapple, peppers, mushrooms, cherry tomatoes

  • Mix together the tomato puree and basil in a bowl.
  • Spread the tomato sauce over the pitta bread.
  • Add selected toppings and sprinkle with the grated cheese.
  • Place under a pre-heated grill until golden and bubbling


Mini egg and cress sandwiches 

1 hard-boiled eggs
1/2 tsp reduced-fat mayonnaise
a pinch of cress
1 slice of bread
Mash together the eggs, mayonnaise and cress.
Fill the sandwiches and cut into small pieces.

Suggested portion sizes:

Egg and cress sandwiches – 80g, Lettuce- 25g, Cherry tomatoes- 40g


Vegetable and lentil soup 

1 medium onion, chopped
1 garlic clove, crushed
2 carrots, chopped into small chunks
100g butternut squash, diced
100g sweet potato, peeled and diced
2 sticks of celery, chopped
50ml water
100g red lentils, rinsed
700ml vegetable stock (click here for recipe)
1 bay leaf
1 small sprig of thyme
Freshly ground black pepper

  • Put everything into a large saucepan, cover with lid and bring to the boil.
  • Simmer for 30 minutes, or until the vegetables and lentils are soft.
  • Remove the bay leaves and thyme and blitz in a food processor until smooth.


Fish pate with toast fingers and salad 

1 can mackerel fillets in oil, drained
25g full fat soft cheese
Juice of 1/4 lemon

  • Drain the mackerel fillets in a sieve.
  • Flake the fillets in a bowl, checking for bones
  • Add the soft cheese and lemon juice and mash together thoroughly with a fork. Season with pepper.

Suggested portion sizes:

Fish pate -50g, Toast fingers - 40g (1 slice), mixed salad – 40g


Pasta with chickpea salad, cucumber and carrot sticks

300g pasta twirls

1/2 small red pepper
4 spring onions, diced
1 large cans of chick peas, drained
1 tablespoon tomato puree
1 tablespoon curry powder
1/2 teaspoon lemon juice

  • Cook the pasta according to instructions on the pack
  • Mix together all the other ingredients in a separate bowl and chill in the fridge until ready to serve.

Suggested portion sizes:

Chick pea salad- 50g Pasta twirls- 50g, Cucumber and carrot sticks- 40g


Tuna and sweetcorn pasta

100g pasta shapes of choice
120 g frozen sweetcorn
1 can tuna in spring water, drained
30g mayonnaise
30g full fat yogurt

  • Boil the pasta until tender
  • Boil the sweetcorn until tender
  • Drain the pasta and rinse with cold water. Mix the pasta, sweetcorn and tuna together with the mayonnaise and yogurt.
  • Chill before serving

Suggested portion sizes:

Tuna and sweetcorn pasta 145g Cucumber and pepper sticks 40g


Fruity couscous with chickpeas and mixed salad 

85g couscous
50g raisins
50g dried apricots, chopped
1/2 red pepper, de-seeded and chopped
1/2 yellow pepper, de-seeded and chopped
50g frozen peas, defrosted
250g canned chickpeas, drained
1/2 teaspoon allspice
1 tablespoons olive oil
150ml boiling water

  • Place all the ingredients except for the boiling water in a large bowl.
  • Pour in the boiling water and mix very gently. Cover and leave to stand for 5 – 10 minutes until all the liquid in absorbed.
  • Mix well with a fork until fluffy. Chill before serving.

Suggested portion sizes:

Fruity couscous 120g, Mixed salad – 40g


Savoury omelette with cheese, peppers and cherry tomatoes 

3 eggs
1 teaspoon vegetable oil
1/2 small onion, peeled and finely diced
20g frozen mixed peppers
1/2 medium potato, cooked and diced
35g grated cheddar cheese

  • Beat the eggs in a bowl.
  • Place the oil in a non stick frying pan and fry the onions and peppers for a few minutes until they soften.
  • Add the diced potato and pour over the egg mixture.
  • Sprinkle with cheese and cook until set through placing under a hot grill to set the top it necessary.

Suggested portion size:

Savoury omelette – 70g, cherry tomatoes – 40g


Other ideas:

Chicken strips, wholemeal toast, red pepper and green salad

Chicken strips- 40g
Wholemeal toast (1 slice) - 20g
Red pepper- 20g
Green salad- 40g

Sardines on toast with cherry tomatoes

Sardines- 40g
Wholemeal toast (1 slice) - 20g
Cherry tomatoes- 40g

Jacket potato with cheese, spring onion and carrots

Jacket potato- 90g
Cheese- 30g
Spring onion- 10g
Carrots- 40g

Brown roll with houmous, mozzarella balls, green beans and carrots

Brown roll with houmous- 60g
Mozzarella balls- 20g
Green beans- 20g
Carrots- 20g

Cheese on toast with cucumber and pepper sticks

Cheese - 15g
Toast (1 slice) - 20g
Cucumber- 40g
Red pepper- 40g