Latest Mixed Recipes

Turkey & Bacon Meatloaf

1lb Turkey Mince

1/2 lb Lean Bacon

1 Med Onion

Mixed Herbs, 1 Egg

salt & Freshly ground pepper


Peel & dice onion.  Cut bacon into bite size pieces.  Place turkey mince in large bowl add bacon and salt & pepper, herbs.  Add onion and egg mix together well.  Place in a loaf tin and bake in the oven 170odegrees until cooked.  About 30 mins.

(Free on Farm (R) Plan)


Jackie’s Chick Pea & Aubergine in a Tomato Cream

1 large Aubergine(cubed)

2 courgettes (sliced)

1 tin of chick peas

2 garlic cloves crushed, 1-2 green chillies

2 tsp ground coriander

2 tsp ground cumin

1 tsp turmeric, 1 tsp garam masala

14oz chopped tomatoes

1/2 pint veg stock

Pot of quark cheese

2 tsp chopped fresh mint or 1 tsp from jar


Dry fry the aubergine,courgettes, onion, garlic and chillies for about 5-10 mins using fry light spray and a little water.  Stir frequently  and add the spices and cook for a further 1 minute.  Add the tomatoes, stock, salt & pepper.  Cook for a further 10 mins.  Add the chick peas and cook a further 5 mins. stir in the quark cheese and mint and reheat very gently.  Taste and adjust the seasoning if necessary.  Serve hot on a bed of rice.

(Free on Field (G) Plan)


Seared Tuna Alla Marinara

(Serves 4 – 10 cals each on Red Day)

1 onion finely chopped

2 garlic cloves crushed

284ml/½pint vegetable or fish stock

681g/1½ lb tomatoes, skinned & chopped

2 tbsp chopped parsley

5-6 basil leaves, chopped

4 anchovy fillets canned in oil, drained and mashed (20 cals on red day)

salt & freshly ground black pepper

8 black olives (20 cals)

4 x 113g/4oz tuna steaks

Fry Light for spraying

Basil leaves to garnish


1. Put the onion, garlic and stock in a pan.  Cover and bring to the boil.  Boil for about 5 minutes, then uncover and simmer gently for 20-30 minutes, until the onion is tender and syrupy.

2. Add the tomatoes, parsley, basil and anchovies and bring to the boil.  Cook vigorously for 10-15 minutes, until reduced.

Season and add to the olives.

  1. Meanwhile, wash the tuna and pat dry.  Season lightly with salt and pepper.

4. Spray a cast iron ridged grill pan with Fry Light spray and place over a medium heat.  When the pan is hot, add the tuna steaks.  Cook for 4-5 minutes each side, until cooked right through and slightly charred on the outside.

  1. Serve the tuna in a pool of tomato sauce scattered with basil leaves.



Vegetable Curry

1 onion chopped – 1 tsp ground ginger

1 tsp ground cumin – 1 tsp ground turmeric

1 tsp ground coriander – 1 tsp paprika

1/2 tsp nutmeg – 1/2 tsp cloves

568ml/1 pt Vegetable stock

900g/2lbs potatoes, diced

113g/4oz red lentils, rinsed

227g/8oz button mushrooms, halved

salt & freshly ground black pepper


Dry fry the onion, add all the spices and cook for about 3-4 minutes.  Add the stock and bring to the boil.  Add the potatoes and the lentils and cook for 20-30 minutes.  Add the mushrooms and cook for a further 5 minutes.  Season to taste.  Serve with bulgar wheat or rice.

(Free on Field (G) Plan)


Summer Gazpacho

(Serves 4 – Free on Both Plans)

2lbs/908g tomatoes, skinned, deseeded &


1 green pepper, deseeded & diced

1 cucumber, diced

½pt/284ml passata or tinturado

2 garlic cloves, crushed

A few drops of Tabasco

1 tbsp Candarel or equivalent

2oz/57g white bread, crusts removed

Salt & freshly ground black pepper

Fresh basil, chopped, handful of ice cubes


  1.   Place the tomatoes, green pepper and cucumber in a large bowl and mix together.

2. Place the passata/tinturado, garlic, Tabasco, Canderel and bread in a food processor and blend until smooth.  Stir into the tomato mixture, season to taste and chill for at least 1 hour.

3. Stir through the basil and ice cubes and serve.


Vegetable Shepherds Pie


1 small Onion, peeled & chopped

8oz/227g carrots, peeled and sliced

2 cloves garlic, crushed

8oz/227g mushrooms, sliced

1 green pepper, deseeded and sliced


14oz/397g can chopped tomatoes with herbs

1/4 tsp salt and freshly ground black pepper.


For topping

1lb/454g potatoes, peeled and diced

4oz/113g VLF natural cottage cheese

1tbsp chopped fresh parsley

1 tbsp grated parmesan cheese (30 cals)


1. Pre-heat oven to 190oC/375oF/Gas5.  Dry-fry onion and carrots until soft.  Add garlic and cook for 1 minute.  Stir in mushrooms and green pepper.

  1.   Cook for 5 mins, stir in tomatoes and bring to the boil.  Reduce heat and simmer for 20 mins, stirring frequently.

3. Meanwhile, prepare topping.  Place the potatoes in boiling water, then simmer for 15-20 minutes.

  1.   Drain potatoes then add cottage cheese and parsley and mash well.
  2.   Season the vegetables, then spoon into an ovenproof casserole dish.  Spread over the potato mixture and sprinkle with parmesan.  Bake for 15 mins or until golden on top.

(30 cals complete on Field (G) Plan)


Sweet & Sour Sauce


142ml/1/4 pt Vegetable Stock (20cals)

4tbsp cider vinegar, 2tbs Lemon juice

2tbsp soy sauce, 2tbsp tomato puree (20cals)

pinch pepper, artificial sweetner to taste

2tbsp onion, finely chopped

1 carrot, sliced into matchsticks

85g/3oz mange-tout, thinly sliced

1 tbsp cornflour (20cals)

1 green pepper, de-seeded & chopped


Place all the ingredients except the cornflour and pepper into a pan and simmer until the onion is soft.  Add the cornflour mixed with a little water.  Add the pepper and bring to the boil, stirring constantly and cook for 2 minutes.


(60cals On Both Plans)



White Sauce for Pasta


170g/6oz onions, chopped

57g/2oz rice

568ml/1 pt vegetable stock (40 cals)


Place all the ingredients in a pan, bring to the boil, reduce heat, cover and simmer for 25-30 mins or until the rice is tender.  Puree until smooth in a liquidiser or food processor.  Add more water for a thinner sauce.

( Complete 40 cals on Field (G) Plan)