Starters

- Capri Salad (serves 4)

- Chicken & Spinach Salad (serves 4)

- Red Pepper Soup (serves 4)

- Warm Vegetable Soup (serves 4)

Mains

- Asparagus and Pea Risotto (serves 4)

- Cajun Turkey with Chick Pea and Parsley Mash (serves 2)

- Cheese & Ham Savoury (serves 4)

- Chicken Wrap with Creamy Relish, Fresh Fig and Orange Side Salad (serves 1)

- Green Chicken Curry (serves 4)

- Grilled Tarragon Turkey Pitta with Peaches & Rocket (serves 6)

- King Prawns with Noodles (serves 2)

- Mushroom & Spinach Lasagne (serves 3)

- Pawpaw Chicken and Rice (serves 5)

- Pepper Steak with Mushroom Sauce (serves 1)

- Pink Pasta with Tomatoes and Beetroot (serves 2)

- Pork & Bean Stew (serves 4)

- Roast Vegetable Lasagne (serves 4)

- Thai Spiced Pork Kebabs with Rice and Salad Leaves (serves 4)

Desserts/Sweets

- Berry Sorbet (serves 6-8)

- Chocolate Mousse (serves 4)

- Creamy Mango Dessert (serves 2)

- Hot Chocolate Souffles (serves 2)

- Kiwi and Grape Brulee (serves 1)

- Orange Cream Jelly (serves 4-6)>

- Strawberry Mousse with Pomegranate (serves 4)

- Tooty Fruity Muffins (serves 10-12)

Ingredients

4-5 Chicken breast fillets
400mls/14 fl oz of low fat coconut milk
2tbsp Thai green curry paste
2 garlic cloves, crushed
1 medium to large Aubergine (add to required taste).
1 onion – fine sliced (optional)
3 fresh green chillies finely chopped
4tbs of fresh coriander, finely chopped
Boiled rice.

Method

1. Dice the chicken. Add coconut milk to the pan and bring to the boil.
2. Place diced chicken into the pan and lower the heat, allow to simmer slowly for around 25-30 mins or until chicken is tender.
3. Remove chicken once cooked and allow to stand.
4. Stir the green curry paste into the pan, then add the chillies, aubergines, onions and simmer for 5 mins.
5. Return the chicken to the pan and bring to the boil.
6. Season with salt and pepper (pinch) then stir in the coriander.
7. Serve with boiled rice.

Tips

Remember - look out for:
Good Fats
Polyunsaturated fats
Monounsaturated fats

Avoid the:
Bad Fats
Trans Fats
Saturated fat

Five a day - How to reach your five a day target!
- Snack on fruit/nuts (in moderation) if you are feeling hungry between meals
- Drink fresh juice or smoothies for your breakfast.
- Add pulses/beans to curries and soups.
- Add salad to sandwiches.
- Incorporate vegetables within your lunch, snacking or main meal at least 3 portions.
- Use the water from your cooked vegetables to add to your gravy.
- Add fruit, nuts to your breakfast cereal.