Ingredients

• Frylight
• 2 red chillies, deseeded and finely chopped (or 1 tsp dried chilli flakes)
• Pinch dried mixed herbs
• 1 onion, finely chopped
• 2 garlic cloves, peeled and crushed
• 400g passata
• 200ml vegetable stock
• Salt and pepper to taste

Method

1. Spray a pan with Frylight and sauté the red chillies, onion and garlic over a high heat for 5 minutes until softened.
2. Add the passata and stock, bring to the boil, cover and simmer gently for 15-20 minutes until reduced slightly and thickened. Season to taste and serve. Easy!

Ingredients

• Frylight
• 2 garlic cloves, finely chopped
• 1 medium onion
• 1 tbsp korma curry powder
• 6 tbsp tomato purée
• 200g passata with onions and garlic
• 4 medium chicken breasts
• 400ml chicken stock
• Salt and freshly ground black pepper
• Small handful of fresh coriander, roughly chopped, reserving some for garnish

Method

1. Spray a saucepan with Frylight and place over a medium heat. Sauté the onion and garlic for 5 minutes, or until soft. Add the chicken and stir-fry for a further 5 minutes, until browned.
2. Add the tomato purée, curry powder, passata and stock, season and stir.
3. Bring to the boil then reduce to a low heat. Simmer, stirring occasionally, for 15-20 minutes, or until the chicken is cooked through.
4. Remove from the heat and stir in the coriander. Serve with wholegrain rice (or cauliflower rice to save extra calories!)

Ingredients

• 70g plain flour
• 1 pint skimmed milk
• 200g Low fat mature cheese (grated or cut into very small chunks)

Method

1. Put the flour into a saucepan and blend in the milk.
2. Bring it gently to the boil, constantly stirring. Be especially careful to stir all round the pan when it starts to thicken.
3. Turn the heat right down and add the cheese, stirring until it has melted and is well mixed.

Ingredients

• Frylight
• 2 garlic cloves, crushed
• 350g lean beef mince (5% fat or less)
• 400g can chopped tomatoes
• 280ml reduced salt beef stock
• 1 level tbsp Worcestershire sauce
• Salt and freshly ground black pepper

Method

1. Spray a pan with the Frylight and cook the garlic for 2-3 minutes until just softened. Stir in the mince and cook for 2-3 minutes until browned.
2. Stir in your favourite Bolognese vegetables such as mushrooms and cook for 1 minute.
3. Add the chopped tomatoes, stock and Worcestershire sauce. Season lightly and bring to the boil. Reduce the heat and simmer for about 15 minutes until reduced and thickened. Check the seasoning and serve with wholewheat spaghetti (or spiralised vegetables to get more of your 5-a-day!)

Ingredients

• 14g unsalted butter
• 2 tbsp cornflour
• 400ml skimmed milk
• 3 tbsp chopped parsley
• Handful of fresh sorrel leaves, shredded (optional)
• Ground white pepper

Method

1. Melt the butter in a small pan.
2. Add the cornflour, whilst continuously stirring.
3. Pour in the milk, a little at a time, beating vigorously until smooth after each addition.
4. Simmer gently for 2-3 minutes until smooth and thickened, stirring occasionally.
5. Add the parsley and sorrel, if using, and reheat gently until the sorrel has just wilted.
6. Season with white pepper to taste.

Ingredients

• 100g canned pineapple in juice, chopped into chunks with the juice reserved
• 2 tbsp soy sauce
• 5 tbsp vegetable stock
• 1 tbsp white wine vinegar
• 1 tsp sweetener
• 60ml orange juice
• 1 tbsp tomato purée
• 40g finely diced red pepper
• 10g cornflour

Method

1. Place the pineapple chunks and juice into a pan with the soy sauce, stock, vinegar, sweetener, orange juice, tomato purée and red pepper.
2. Bring it all to the boil and simmer gently. Mix the cornflour with 2 teaspoons of water until smooth and stir into the sauce. Simmer for a few more minutes and serve.