Guide to
Healthy Eating
32
FryLight® is available from
most supermarkets and good
health food stores
Guide to
Healthy Eating
balanced recipes
for all the family
For more delicious
low fat, low calorie
recipes visit
www.frylight.co.uk
THE ONLY
1 CALORIE
MH Foods
COOKING
4 – 5 Church Trading Estate, Slade Green Road, Erith, Kent DA8 2JA
SPRAY
Telephone 0044 (0)1322 337711 email: [email protected]
32
balanced recipes
for all the family
E a t i n g
H e a l t h y
t o
It is also important to eat
regular meals, including
oily fish, pulses and lentils.
2
THE ONLY 1 CAL
COOKING SPRAY
us more energy to work
and play. Furthermore,
a balanced, healthy
diet will help slow the
effects of ageing
and if illness looms
our bodies are
better equipped to
combat it.
and chilli con carne
as well as desserts
such as pancakes.
Every time you use
FryLight® each
1 Cal spray replaces
up to 30 Cal of
regular oil or fat.
For example, when
cooking an omelette
you can save nearly
2 tablespoons of oil.
That’s the equivalent
to a saving of 240
calories which, in
turn, equates to
half an hour of
jogging for a person
weighing 9 stones.
Eat smaller portions of
red meat and choose
lower fat, dairy products
while steering clear of as
many processed foods as
possible.
U
I
D
E
T
O
H
All the recipes in this
booklet have been
formulated so you can
count calories, fat, fibre
and carbohydrates and
each one has been rated
according to its Glycaemic
Index (GI). The majority
of the recipes are low to
medium GI with recipes
being rated low (green),
medium (amber) and red
(high). You’ll see a little
coloured heart by the side
It follows, therefore, that
GI can be used to help
make healthy changes to
eating patterns and can
also be particularly
useful for people who
want to control their
weight. The GI
discipline was
originally developed
to assist diabetics
to even out their
blood sugar levels.
A
L
T
H
Y
E
A
T
I
N
The healthy
option has never
tasted so good.
All recipes are for
Low GI foods (green) ‘best for you’ slow energy release
4 servings unless
al dente pasta (wholemeal, white), beans and pulses including baked
beans, nuts and seeds, most fruit and most vegetables that grow above
otherwise stated
the ground, rye and sourdough bread, brown rice.
Medium GI foods (amber) ‘OK for you’ not as slow as low GI
unrefined breakfast cereals (eg low sugar muesli), porridge, long grain
and basmati rice (white), wholegrain bread, seeded bread, oatcakes,
wholegrain crispbreads, crackers, couscous, bulgar wheat, canned fruit,
most dried fruits, new potatoes, sweet potatoes, rice noodles, honey,
sugar.
This fourth volume of
FryLight® recipes contains
32 tried and tested dishes
which will help you follow
a healthy, balanced eating
E
So, whether you are
simply following
a healthier
eating
plan
for
health
reasons
or trying
to shed a
few pounds,
these
recipes are
for you!
Enjoy!
Some examples of GI ratings
With FryLight® you know
exactly how many calories
you are adding because
each spray gives you
exactly 1 Cal. No more.
FryLight® will help reduce
the amount of regular
cooking fats in every
day dishes, from the
simple omelette to family
favourites like bolognaise
G
Healthy living
The Glycaemic Index
measures the speed at
which the body breaks
down carbohydrates, raises
blood sugar levels and
converts them to energy
for use. The slower the
food breaks down (the
lower the GI rating),
the longer you will feel
satisfied and, therefore,
less hungry.
E a t i n g
Fuelling our bodies
with the right
foods (and very
occasionally the
wrong ones) will
provide optimum
nutrition, fibre,
energy and vitality
and is one of the
keys to good health.
We should try to
eat five portions of
fruit or vegetables
each day, enjoy
pasta or potatoes
and where rice
and bread are
concerned choose
whole grain, wholemeal
and seeded varieties where
possible.
in our lives. It gives us
inner good health which
makes us feel good and
look good, and it gives
GI relates solely
to carbohydrate,
that is, starchy and
sweet foods. It is
important however, not
to forget other food
types we eat including
fats and body -building
proteins. Good choices
need to be made in these
areas as well to help you
stay fit and healthy.
H e a l t h y
here is little doubt
that what we eat
has a profound bearing
on our overall wellbeing. Following
a balanced diet
is one of the
most important
things we can do
of each recipe so you will
know exactly how it rates
GI-wise.
t o
G u i d e
T
plan. It contains a mouthwatering selection of
recipes from starters and
accompaniments such as
– yes – chips and potato
wedges prepared and
cooked the low calorie way.
Then there are chicken
and turkey recipes, curries
and fish dishes, plus main
course vegetable recipes,
meat dishes and some
yummy puddings.
G u i d e
Eat Well, Feel Good
High GI foods (red) ‘occasional treat’ instant or fast energy
white bread and bagels, waffles, rice cakes, potatoes (boiled, baked,
mashed and roasted) root vegetables, pumpkin, processed breakfast
cereals, fruit juice, French fries.
G
G
U
I
D
E
T
O
H
Based on Foster-Powell et al (2002)
E
A
L
T
H
Y
E
A
T
I
N
G
3
H e a l t h y
helping reduce calories when
frying. The same applies
when shallow frying steaks,
lamb or pork chops.
FryLight® Oriental
Stir-Fry Oil will be your new
best friend for fabulous wok
cooking. It is made with a
blend of oriental flavours
including ginger, garlic and
Chinese seasoning. Think of all
those lovely, healthy, vegetable
stir-fries and noodle dishes
you can enjoy without ruining
your diet and keeping control
of your cholesterol.
FryLight® Better than Butter
is made in heaven for pancakes,
omelettes and scrambled
eggs, and when baking, spray
it onto your trays or foil. With
FryLight® Better than Butter,
you get all the taste of butter,
but without the cholesterol.
And, finally a few useful tips on the FryLight® and Salad Light® range:
♥ When cooking with FryLight®, it is important to spray the pan when cool, then gently bring up to cooking
temperature
♥ Spray a little FryLight® on just cooked and drained noodles and pasta to stop it sticking together
S
alads can be
deceptively high in
calories when drenched
in oil-laden dressings. By
substituting traditional
and even light salad
dressings with a few
sprays of Salad Light®
you can dramatically
reduce the number of
calories in your salad.
From the makers of
FryLight®, Salad Light® is
another great 1 Cal per
spray innovation.
fat you can save. A few
comparisons are given below.
choice
or favourites such
as Salad Niçoise,
Waldorf Salad and, of course,
Caesar Salad.
With just 1 Cal per spray, Salad
Light® is a quick, convenient
and tasty answer to low calorie
dressings. It is especially great
when you don’t have the time
to prepare your own. Salad
Light® is available in two
varieties Caesar Dressing
and Balsamic Dressing.
Salads are a wonderful source
of vitamins, minerals and
fibre and a refreshing salad
is particularly welcome in
summer or winter. But, that’s
just when there is a tendency
to forget to put the essentials,
like salad dressings, on the
shopping list. With Salad
Light®, which is a great store
cupboard staple, you can
rely on and enjoy it all year
round.
As Salad Light® enables
accurate calorie counting, as
opposed to bottled dressings,
which tend to cascade out the
bottle, it’s easy to calculate
the amount of calories and
Use Salad Light® any time you
like, summer or winter, spring
or autumn, for side salads or
main meal salads of your
A 250 ml can of Salad Light®
dispenses 1,000 sprays of
dressing in a fine mist enabling
you to cover a salad with a
much lower calorie count than
you would from regular low
calorie dressings. So a little
goes a long way and there
is no wasted residue at the
bottom of the dish or plate.
♥ It is not necessary to keep FryLight® or Salad Light® in the fridge
For a 100g portion of mainly lettuce based salad
♥ FryLight® & Salad Light® are not aerosol sprays; they are non-flammable* and therefore safe to use and kind to
the planet
♥ FryLight® & Salad Light® are available from all major supermarkets and good health stores throughout the UK
♥ FryLight® & Salad Light® are made by MH Foods in non-gmo and nut and gluten-free factories.
♥ FryLight® & Salad Light® will save lots of calories and lots of money.
*tested in accordance with the relevant British Standard
5 – 10 spray serving of Salad Light®
5 – 10 Cals
Tablespoon (20ml) serving of
Kraft Light Thousand Island dressing
142 Cals*
Tablespoon (20ml) serving of
Hellmanns Caesar (regular)
305 Cals*
E a t i n g
G u i d e
1 Calorie spray replaces up
to 30 calories of regular
oil which helps you watch
your fat, cholesterol and
waistline at the touch of a
button.
H e a l t h y
FryLight® Sunflower Oil
is recommended for making
lighter chips and roast
potatoes. Cook up some
tasty chicken and fish dishes
with FryLight® Sunflower Oil.
With FryLight® the traditional
English breakfast is back on
the menu! Enjoy bacon and
eggs cooked with FryLight®
FryLight® Extra Virgin
Olive Oil is ideal for cooking
Mediterranean style dishes
as well as great tasting pasta
and roast meats.
non-stick cooking oil,
issuing regular tips and
recipes for a healthier
eating plan. It’s easy to
see why FryLight® is so
popular because each
t o
The best selling varieties of
FryLight® non-stick spray
oils are Extra Virgin Olive Oil,
Sunflower Oil and Better than
Butter, but now there is a
new addition to the family:
FryLight® Oriental Stir-Fry
Spray Oil.
t o
E a t i n g
F
or over a decade
FryLight® has been
campaigning to help save
the nation’s health with its
patented award-winning,
one-Calorie-per-spray,
At the Touch of a Button
G u i d e
The FryLight® Family
* Calculated fom nutritional information given on labels
For further information and recipes, please contact [email protected]
or ring 01322 337711 or visit www.frylight.co.uk
4
G
U
I
D
E
T
O
H
E
A
L
T
H
Y
E
A
T
I
N
G
G
U
I
D
E
T
O
H
E
A
L
T
H
Y
E
A
T
I
N
G
5
o t h e r
e a c h
f o r
we probably take for
granted. Indeed, many
of the every day recipes
and more exotic dishes
we enjoy include the
onion.
Fried onions form the basis
of many dishes such as pasta
sauces, gravies, casseroles,
curries and chilli con carne or
spaghetti bolognaise sauce.
Indeed, many of the recipes
within this Guide to Healthy
Eating contain onions, but if
you are cooking up your own
recipes using onions, or just
want to serve them alongside
liver and bacon or pop them
in a burger, see our low fat
method for perfect fried
onions and save hundreds of
calories.
have one thing in common:
they enhance the flavour in
our cooking. Apart from the
delicious flavour they impart,
onions are particularly good
for us as they contain many
nutrients such as vitamin A,
B1, B2 and B3 as well as
vitamin E.
Onions count as one of your
five-a-day fruit and vegetables
and diets rich in fruit and
vegetables may also aid and/or
maintain weight loss by helping
to increase fullness with fewer
calories.
Onions come in many varieties,
shapes and sizes but they all
The nutritional
values of a
medium size onion
Each portion
(150g) contains:
are:
So when you are next cooking
the humble onion, give it
some tender, loving, care in
the process and, to get the
best nutritional benefits from
onions, cook them gently
whether you are frying or
sweating them.
Fat
Fat
GI
0g
low
Carbs
1g
16g
the vegetables in a food
processor. Sometimes
recipes for a starter can
become a light meal
when served with a salad
or whole grain crusty
bread.
Garlic Mushrooms
★ FryLight® Sunflower Spray
Oil or FryLight® Better than
Butter Spray Oil
★ 225g open cap mushrooms,
wiped and sliced
60
Protein
soup is a great way to
get the family to eat
more vegetables, but
choose a recipe that
doesn’t include cream.
If you prefer a smooth
creamy texture, blitz
★ 225g baby button
mushrooms, wiped
Cals
saturated
0g
hen choosing a
starter it is always
a good idea to have a
vegetable based dish
rather than one loaded
with carbohydrates.
Often starters, such as
★ 150g shitake mushrooms,
wiped and halved
★ 5ml/1tsp medium sherry
★ 5ml/1tsp soy sauce
Fibre
3g
★ 2 cloves garlic, peeled and
finely chopped
★ freshly ground black pepper
Topping:
Perfect
Fried
Onions
★ 25g fresh white
bread crumbs
★ 25g fresh grated Parmesan
cheese
Prep time: 5 mins
★ FryLight® Sunflower Spray
Oil
Slice, chop or dice onions to desired size.
Take a cold frying pan and spray evenly
with FryLight®. You’ll need 10 – 15 sprays
for a 30cm pan. Gently heat the frying
pan to cooking temperature and
then add onions.
Spray a large frying pan with six sprays of FryLight® and gently
warm up. Add the prepared mushrooms and stir-fry for 5 minutes.
★ 1 tbsp chopped parsley
Fat
74
Spoon the cooked mushrooms into 4 individual serving dishes.
Fat
GI
1.5g
low
saturated
4g
Fry the onions, stirring gently, for
about three minutes for a thin layer
of onions, longer if there is a bigger
quantity or browner colour required.
Add the sherry and soy sauce to the pan, toss thoroughly and cook
for a further 2 – 3 minutes.
Cals
Each portion
contains:
Protein
Carbs
6g
6g
Cooking time: 15 mins
a c c o m p a n i m e n t s
onion is such a nutritious
and versatile vegetable
it is no wonder that it
is one of the most used
ingredients in cookery
and a vegetable that
&
M a d e
W
ust as FryLight®
is now a popular
kitchen cupboard staple,
so almost everyone has
an onion or two in their
vegetable rack. The
S t a r t e r s
J
For the topping, mix together the bread crumbs and Parmesan and
scatter over each dish. Spray the top of each one with FryLight®
and grill under a medium hot grill for 3 – 4 minutes, until golden
and crispy. Sprinkle with chopped parsley and serve with salad
garnish and fresh crusty bread.
Fibre
1.5g
6
G
U
I
D
E
T
O
H
E
A
L
T
H
Y
E
A
T
I
N
G
G
U
I
D
E
T
O
H
E
A
L
T
H
Y
E
A
T
I
N
G
7
Prep time: 10 mins
★ FryLight® Sunflower
Spray Oil
★ 1 medium onion, chopped
Heat the oven to 200C/400F/gas mark 6.
Scrub the potatoes and cut into wedges. Bring
a pan of water to the boil, add the wedges
and boil for 5 minutes.
★ 2 sticks celery
★ 2 medium carrots, chopped
★ 2 cloves garlic, crushed
Drain well. Tip back into the pan and spray the
wedges about 20 times with FryLight®.
★ 1 tsp ground cumin
Turn into a roasting tin and spray the wedges
again about 10 times.
★ ⁄ tsp cayenne pepper
1
2
★ 150g red lentils
Sprinkle lightly with salt and black pepper.
★ 1 litre vegetable stock
★ 1 bay leaf
★ 2 tbsp freshly chopped
coriander
★ Sea salt and freshly
ground black pepper
Cooking time: 40 mins
&
S t a r t e r s
1g
Warm a large saucepan, spray with Frylight about 10 times then
stir in the onion, celery and carrots, cover the pan and cook over a
medium heat for 5 minutes to soften.
126
Fat
GI
0g
low
saturated
Protein
Carbs
8g
23g
Fibre
4g
Variation: for a spicy flavour omit the salt and
pepper and season with a prepared spice mix,
lightly coating the wedges. For individual flavours
choose Cajun or Jerk spice.
GI
saturated
★ FryLight Sunflower
1g
0.2g high
Spray Oil or FryLight®
Protein
Carbs
Extra Virgin Olive Spray Oil
30g
4g
®
Fat
139
Fat
Fat
®
Prep time: 15 mins
Cals
Cals
Each portion
contains:
★ 700g medium sized
main crop potatoes
★ 2 large vine ripened tomatoes
Fibre
2.3g
Healthy Chips
Add the garlic, cumin and cayenne and stir together for 1 minute.
★ 4 large waxy potatoes (Maris Piper are ideal)
Rinse the lentils in a sieve with cold water then add to the pan
with the stock, chopped tomatoes and bay leaf. Bring to the
boil, cover the pan and simmer for 25 minutes. While the soup is
cooking, halve the fresh tomatoes, scoop out the seeds and cut
into small dice, put into a bowl and mix with the coriander.
★ FryLight® Sunflower Spray Oil
★ Pinch of salt
Prep time: 6 mins
Cooking time: 20 mins
Preheat oven to 200C/400F/gas mark 6.
Remove from the heat, discard the bay leaf then blend until
smooth either in a food processor or using a blender.
Wash, peel and re-wash the potatoes. Cut into chips
2ins long by ½ins wide. Bring 1 litre of water to boil
in a medium-sized saucepan and add a pinch of salt.
Season if needed and re-heat before serving. Spoon a tablespoon
of the tomato salsa on top then serve.
Add the chips to boiling water and cook for four minutes. Drain
immediately in a colander and return the chips to the dry pan.
Cover with a lid and shake the pan to start releasing starch. This helps
create a crisp coating when the chips are baked.
Spray a baking sheet with FryLight®. Lay the chips on the sheet and
spray with FryLight®.
Bake for 20 minutes, turning the chips half way through. Once golden
brown, remove and place on absorbent paper to remove any excess fat.
Serve at once.
8
G
U
I
D
E
T
O
H
E
A
L
T
H
Y
E
A
T
I
N
G
G
U
I
D
E
T
O
H
E
A
L
T
H
Y
E
A
T
I
Cals
Each portion
contains:
N
G
185
Fat
Fat
saturated
4.5g
0.2g
Protein
Carbs
5.5g
42g
a c c o m p a n i m e n t s
Place the tin in the oven and roast for 20
minutes. Turn the wedges over and cook a
further 20 minutes until crisp and golden.
★ 400g can chopped tomatoes
Each portion
contains:
Cooking time: 40 mins
&
a c c o m p a n i m e n t s
Potato Wedges
S t a r t e r s
Tomato and Lentil Soup
GI
high
Fibre
3g
9
E g g s
ggs are one of the
most nutritious foods
money can buy. They are
an important source of
protein, essential
vitamins and minerals, in
particular they contain
B vitamins that perform
vital functions in the body,
essential vitamins A, D
and E, as well as minerals,
iron, phosphorus and zinc.
They are low in calories
with only 80 Cals per
medium egg, so they are
great if you are on a diet,
especially combined with
vegetables and salad as
part of a healthy balanced
meal.
I
ncluding lots of
vegetables in your
diet will help to achieve
your 5 a day, and at the
same time provide fibre
which is essential for
maintaining a healthy
digestive system.
Cabbage and broccoli
are particularly high in
fibre. Buy the freshest
vegetables as possible,
and eat soon after to
benefit from the healthy
vitamins they contain.
Some vegetables such
as broccoli, carrots,
peppers, sweet
potatoes, tomato and
green leafy vegetables
are considered to be
a superfood because
they are a rich source of
antioxidants and foliates.
French Omelette
Serves 1
★ 3 medium eggs
★ FryLight® Sunflower Spray
Oil or FryLight® Better than
Butter Spray Oil
★ 750g vegetables (a selection of green
and red peppers, onions, courgettes
and aubergines is ideal)
★ Fresh herbs or chives for
flavouring (if desired)
★ FryLight® Extra Virgin Olive Spray Oil
★ fresh thyme
D i s h e s
Roast Mediterranean
Vegetables
V e g e t a b l e
E
★ freshly milled black pepper
Cals
Each portion
contains:
Fat
273
saturated
21.2g 5.8g
Preheat oven to 200C/400F/gas mark 6.
medium
Carbs
Protein
22.5g trace
Fibre
0g
Prep time: 15 mins Cooking time: 25 mins
GI
Fat
Prep time: 5 mins
Prepare the vegetables by washing, removing
the skin and root from the onions, de-seeding
the peppers and trimming the ends from the
aubergines and courgettes. Cut into similar
sized chunks (approx 2 – 3 cm).
Cooking time: 3 mins
Beat the eggs in a bowl and season with pepper. Add chopped herbs
if desired.
Spray a 30cm frying pan with 5 – 10 sprays of FryLight® until
coated evenly. Gently bring to a hot cooking temperature.
Pour the egg mixture into the hot pan and cook, using a spatula
to gently move the egg until set. Flip over when the bottom of
the omelette is set or finish under a grill before transferring to a
warmed serving plate.
0.9g
Serve with a generous portion of green vegetables to lower the
GI index of this dish.
G
U
I
D
E
T
O
H
E
A
L
T
H
Y
E
A
T
I
GI
saturated
0.2g
medium
Protein
Carbs
2.1g
6.4g
Bake in an oven for approx 25 minutes until
tender (do not overcook), then serve.
Fibre
Other tasty fillings for your omelette could be: seasonal chopped
vegetables, lean ham pieces and diced tomatoes or low fat grated
cheddar cheese and chopped Spanish onion.
10
40
Fat
Fat
Spray an adequate-sized roasting tin with
5 – 6 sprays of FryLight® and spread the
vegetables in a single layer. Season with
freshly-milled pepper and sprinkle the leaves
from the fresh thyme on top. Spray the
vegetables with 5 – 6 sprays of FryLight®.
Cals
Each portion
contains:
2.8g
N
G
G
U
I
D
E
T
O
H
E
A
L
T
H
Y
E
A
T
I
N
G
11
D i s h e s
V e g e t a b l e
Broccoli &
Cauliflower Bake
Stir-Fry
Ratatouille
★ FryLight® Sunflower Spray
Oil
★ 175g whole wheat spaghetti
★ 1 small cauliflower
V e g e t a b l e
★ 350g/12oz broccoli florets
★ 4 spring onions, trimmed
and finely sliced
★ 100g ricotta cheese
D i s h e s
★ 30g cornflour
★ 750ml skimmed milk
★ 1 tsp vegetable stock
powder eg Marigold
★ 50g reduced fat mature
cheddar cheese
★ 50g fresh wholemeal
bread crumbs
Cals
Each portion
contains:
Fat
9.5g
Prep time: 10 mins
424
GI
4g
low/med
Protein
Carbs
29g
60g
Fibre
8.5g
Cooking time: 30 – 35 mins
Heat the oven to 200C/400F/gas mark 6.
Fat
saturated
★ FryLight® Extra Virgin Olive
Spray Oil or FryLight®
Sunflower Spray Oil
★ 1 large red, yellow and
green pepper, de-seeded
and cut into chunks
Spray an ovenproof baking dish about 6 times with FryLight®
then evenly spread the spaghetti in the bottom. Top with the
broccoli, cauliflower, then scatter with spring onions, place knobs
of ricotta in the gaps.
U
I
D
E
T
O
H
E
A
L
T
H
Y
E
A
T
I
N
Add the tomatoes, the stock and tomato purée and simmer for
10 – 15 minutes, stirring from time to time
Cals
until the tomatoes have become
Each portion
contains:
pulpy and the sauce has reduced
a little.
GI
Fat
Fat
95
★ 3 medium courgettes, cut
into chunks
★ 5 large vine-ripe tomatoes,
diced
Stir in the basil and season
if needed.
★ 150ml vegetable stock
Serve with couscous or
boiled wholegrain rice.
★ 1 tbsp tomato purée
Stir in the cheese then pour over the vegetables. Scatter over the
breadcrumbs, spray evenly with FryLight® approx 12 times then
bake in the oven for 15 – 20 minutes until the dish is bubbling
and the crumbs are crisp.
G
Add the garlic, peppers and courgettes, spray 5 times with
FryLight® and cook for 5 minutes, stirring until beginning to
colour.
★ 3 cloves garlic, roughly
chopped
Continue to cook the pasta until al dente. Drain the pasta.
Cooking time: 20 – 25 mins
Warm a large non-stick sauté pan, spray 12 times with FryLight®
then add the onion, increase the heat up to medium-high and
stir-fry for 5 minutes.
★ 1 large red onion, cut into
chunks
Break the spaghetti into short lengths then cook in a large pan
of boiling, slightly salted water for 7 minutes. Place a steamer
over the pan and steam the cauliflower and broccoli florets then
remove the vegetables.
Blend the cornflour with a little of the milk in a non-stick pan,
add the rest of the milk, then bring to the boil, stirring all the
time. Sprinkle in the vegetable stock powder and reduce the heat
and simmer for 2 minutes.
12
Prep time: 10 mins
1.5g
saturated
0.3g
Protein
Carbs
4.5g
16g
low
Fibre
4.5g
★ 1 tbsp freshly chopped
basil
G
G
U
I
D
E
T
O
H
E
A
L
T
H
Y
E
A
T
I
N
G
13
D i s h e s
lways buy the
freshest fish
possible, if not from a
wet fish counter then
look for pre-packed or
even frozen. For fresh
whole fish, look for
bright eyes and moist
★ 175g brown basmati rice
★ 100g green lentils
V e g e t a b l e
★ 1 large onion, peeled and finely
chopped
scales, for fillets, look
for firm flesh. While
white fish is a low fat
and low calorie source
of protein and ideal
for slimmers, oily fish
are one of the few
nutritional sources
Prawns & Scallopes
Provençales
★ FryLight® Sunflower Spray Oil
★ 1 large clove garlic, crushed
★ 1 tsp cumin seeds
★ 1 tsp grated fresh ginger
★ 1 cinnamon stick
Prep time: 10 mins
★ 750ml vegetable stock
If the shellfish is frozen allow to thaw at room temperature then
drain well.
★ 50g raisins
Prep time: 10 mins
Cals
Each portion
contains:
Fat
3g
Put the rice and lentils into a sieve and rinse under cold water,
leave to drain.
310
Fat
GI
0.5g
low/med
saturated
Protein
Carbs
12g
62g
Fibre
4g
★ 1 medium onion
Add the wine to the sauce and when it boils stir in the tomatoes,
lemon juice, passata, sugar and Tabasco. Simmer for 10 minutes
or until the sauce begins to look pulpy.
Spray a heavy, large wide pan about 20 times with FryLight®,
warm up then add the onion and cook over a medium heat for
5 minutes to soften.
★ 1 red pepper
Spray the onions 10 times and stir in the garlic, cumin seeds and
ginger and stir over the heat for 2 minutes.
★ 2 cloves garlic, finely
chopped
Add the rice, lentils and cinnamon stick, stir together then pour
in the stock, bring to the boil, boil for 10 minutes, then cover the
pan, reduce the heat and simmer for about 20 – 25 minutes until
the stock is absorbed and the rice and lentils are tender.
★ 4 large ripe tomatoes
Remove the cinnamon stick, add the raisins and the spinach
and stir over the heat for about 2 minutes until the spinach has
wilted.
★ 1 tsp sugar
★ FryLight® Extra Virgin Olive
Spray Oil
U
I
D
E
T
O
H
E
A
L
Meanwhile spray a small frying pan 10 times with FryLight®,
bring to a hot cooking temperature and then add the scallops
and sear on each side for 2 minutes. Add the prawns to the sauce
and cook gently in the sauce for 2 – 3 minutes until
the prawns turn pink. Remove the
Cals
scallops from the pan and cut each
Each portion
into four pieces.
contains:
★ 150ml dry white wine
177
★ 150ml passata
Chop the basil, add to the sauce
with the scallop pieces and season
as needed with salt and pepper.
Serve on warm plates with a small
portion of boiled basmati rice.
★ juice ½ lemon
★ dash Tabasco
Season to taste with salt and pepper.
G
While the onion is cooking, plunge the tomatoes into boiling
water and after 20 seconds remove and run under cold water.
Remove the skin and chop.
★ 200g (approx 8) scallops
without the orange roe
Cooking time: 40 mins
Cooking time: 25 mins
To make the sauce, peel and finely chop the onion. De-seed the
pepper and cut into small dice. Spray a non-stick sauté pan 15
times with FryLight® then add the onion, cover and cook over a
medium heat for 10 minutes until very soft and golden. Add the
garlic and red pepper, and cook for 2 – 3 minutes.
★ 250g fresh baby spinach
★ 200g peeled raw tiger
prawns, fresh or frozen
14
of the Omega-3
polyunsaturated fatty
acids, which help
prevent heart disease
and strokes and may
help prevent some
cancers.
F i s h
A
Rice Pilaff with
Lentils & Spinach
H
Y
E
A
T
I
N
G
G
U
I
D
E
T
O
2g
Fat
saturated
0.5g
Protein
Carbs
23g
12g
GI
low
Fibre
★ small bunch fresh basil
T
Fat
2g
H
E
A
L
T
H
Y
E
A
T
I
N
G
15
F i s h
Crusty Fish Pie
F i s h
Grilled Salmon with Pea
Guacamole
★ 4 salmon fillets, approx
150g each, skinned if
preferred
★ coarsely grated zest and
juice 1 lemon
★ FryLight® Extra Virgin Olive
Spray Oil
★ 4 sprigs cherry tomatoes
★ salt and pepper
Pea guacamole
★ FryLight® Extra Virgin
Olive Spray Oil
★ 500g skinless boneless
white fish fillets
★ ½ bunch spring onions,
finely chopped
Prep time: 10 mins
Cooking time: 16 mins
★ 4 tbsp low fat natural
yoghurt
★ salt and freshly ground
pepper
For the guacamole drop the peas into a saucepan of slightly salted
water and cook for 3 minutes. Drain and allow to cool.
Meanwhile, warm a small frying pan and spray 5 times with
FryLight®, add the spring onions and cook gently for 2 minutes to
slightly soften.
Cals
Each portion
contains:
Fat
Turn into a food processor, then add the cooled peas, yoghurt and
mint and blend until the peas are almost a purée texture. Turn into
a bowl and season.
18g
Serve the salmon with the pea guacamole and the grilled cherry
tomatoes.
334
★ 2 sticks celery, chopped
Spray a frying pan 5 times with FryLight® and heat up to medium
heat. Add the celery and cook for 3 minutes until softened.
★ FryLight® Sunflower
Spray Oil or FryLight® Extra
Virgin Olive Spray Oil
Pour in the stock and simmer for 2 – 3 minutes. Blend the
cornflour with a little milk, add to the pan with the rest of the
milk and bring to simmer, stir for 2 minutes until thickened.
★ 100ml fish or vegetable
stock (cube)
Remove from the heat and add the chopped watercress. Season if
needed then pour over the fish, fork through lightly.
★ 300ml semi-skimmed
milk
Cut the bread into chunks, place on a plate and spray 12 times
with FryLight®. Scatter over the fish, sprinkle with cheese and
bake for 35 minutes or until the
Cals
topping is crisp.
Each portion
Fat
GI
★ 4 tsp cornflour
3g
low
★ ½ bunch watercress,
washed & chopped
saturated
Protein
Carbs
35g
9g
Cut the fish into chunks and place in an ovenproof dish, about
1.4 litres/2.5 pints capacity. Scatter over the prawns and peas.
★ 75g frozen peas
★ 1 tbsp chopped fresh mint
leaves
Place the tomatoes on the grill, turn the fillets over, scatter the
lemon zest on top, then spray with FryLight® and cook for a
further 5 minutes or until the salmon is cooked through.
5.5g
saturated
2g
G
U
I
D
E
T
O
H
E
A
L
T
H
Y
E
A
T
I
N
G
G
U
I
D
E
T
O
H
low/med
Protein
Carbs
39g
24g
Fibre
★ 40g finely grated reduced
fat cheddar cheese
16
Variation: add 2 heaped teaspoons
of freshly chopped parsley or dill
instead of the watercress.
GI
Fat
Fat
★ 3 – 4 thick slices mixed
grain bread, crusts removed
3g
303
contains:
Topping
Fibre
Cooking time: 25 mins
Pre-heat the oven to 190C/375F/gas mark 5.
★ 115g cooked peeled
prawns
★ 200g frozen peas
Season the salmon fillets, place on a foil lined grill pan, skin side
up and pour over the lemon juice then cook under a medium hot
grill for 5 minutes.
Prep time: 10 mins
3g
E
A
L
T
H
Y
E
A
T
I
N
G
17
F i s h
Thai
Fishcakes
Prep time: 20 mins plus 1 hour chilling time
Cooking time: 10 mins
F i s h
Trout Fillets with Roasted
Fennel & Tomatoes
Cook the rice until tender, rinse, drain and
cool. Put into food processor with the fish,
half of the chilli, lemon grass, 2 tsp lime juice,
egg, garlic, coriander and fish sauce.
Blend until finely chopped. Turn into a bowl,
cover and refrigerate for 1 hour.
Meanwhile mix together the remainder of the
chilli with ginger, sugar, soy sauce, 1 tbsp lime
juice and 3 tbsp water.
With wet hands divide the fish mixture into
12 small cakes.
Spray a heavy based frying pan with FryLight®.
Place over a medium heat, then add half of
the fishcakes.
Cook 4 – 5 minutes each side until golden and
firm. Remove fishcakes and re-spray the pan
then cook the second batch.
Prep time: 15 mins
Cooking time: 50 mins
Heat the oven to 200C/400F/gas mark 6.
Trim off the stalks from the fennel, cut in half lengthways then cut
each half into 6 wedges. Place in a roasting tin, season then spray
with FryLight® about 10 times. Pour in the wine then place in the
oven to bake for 25 minutes.
Add the tomatoes then spray 6 times
with FryLight®, season and scatter
over about 2 tablespoons chopped
dill. Return the tin to the oven for
10 minutes.
Fat
GI
0.5g
low
saturated
7g
Wipe the skin of the trout with kitchen
paper to remove most of the scales
from the fish then lay the fillets on top
of the roasted vegetables. Season and
spray each of the four fillets 3 times
with FryLight®. Put the dish back into
the oven to cook for 15 minutes.
207
Fat
Protein
Carbs
31g
5g
★ 50g long grain rice
★ 1 large bulb fennel
approx 350g
★ 450g skinless white fish, eg cod, haddock
roughly chopped
★ FryLight® Extra Virgin
Olive Spray Oil
★ 1 fresh red chilli seeded and finely chopped
★ 400g large cherry
tomatoes, halved
★ 1 lime
★ fresh dill
★ 1 clove garlic, crushed
★ lemon wedges
★ 1 tbsp chopped coriander leaves
Cals
Each portion
contains:
182
Fat
Fat
saturated
3g
★ 1 egg
0.5g
Protein
Carbs
24g
14g
GI
low
Fibre
0.3g
★ 1 tbsp fish sauce (or use light soy sauce)
★ FryLight® Sunflower Spray Oil
Fibre
3g
Ginger dipping sauce
★ 1 tsp finely chopped fresh ginger
★ 2 tsp sugar
Serve with wedges of lemon and
fresh sprigs of dill to garnish.
18
Serve the fishcakes with the dipping sauce
which can be spooned over the fishcakes.
★ 1 lemon grass bulb, finely chopped (remove
tough outer layer first)
★ 150ml dry white wine
Cals
Each portion
contains:
★ 2 large trout, filleted
★ 3 tbsp light soy sauce
G
U
I
D
E
T
O
H
E
A
L
T
H
Y
E
A
T
I
N
G
G
U
I
D
E
T
O
H
E
A
L
T
H
Y
E
A
T
I
N
G
19
P o u l t r y
hicken and turkey
are two low calorie,
low cholesterol meats
that can contribute to
tasty, healthy dishes. To
keep the fat content low,
always remove the skin
before cooking. As well
as being high in protein
and B vitamins, chicken
and turkey are a good
source of selenium. The
easily absorbed iron and
zinc in these meats will
help to improve your
energy levels.
Cajun Turkey
with Cherry Tomato &
Roasted Pepper Salad
★ 3 thick turkey fillets, 650g total weight
Mediterranean Chicken
Burgers
★ 1 tsp curry powder
★ 1 tsp dried thyme
P o u l t r y
C
★ 1 tsp dried marjoram
★ 450g minced chicken or
4 breast fillets
★ 1 tsp ground cumin
★ 1 clove garlic, crushed
★ ¼ tsp chilli powder
★ 1 unwaxed lemon
★ FryLight® Extra Virgin Olive Spray Oil
★ 1 tsp ground coriander
★ 2 tsp sun dried tomato
paste
Salad
★ 2 red peppers
★ 1 tsp chopped basil
★ 250g cherry tomatoes, quartered
★ 1 egg white
★ 1 small red onion, thinly sliced
★ FryLight® Extra Virgin
Olive Spray Oil
★ ½ – 1 red chilli, seeded and finely
chopped (optional)
Relish (optional)
★ 1 tbsp red wine vinegar
★ 3 tbsp chopped parsley
★ 1 tbsp chopped basil
Prep time: 15 mins
If using chicken breasts cut into chunks.
★ 1 shallot, finely chopped
Place in a food processor and chop for about 30 seconds. Be careful
not to process too finely. Put the minced chicken into a bowl with
garlic. Grate the lemon zest and add to the sun-dried tomato paste,
basil and egg white. Season with salt and pepper and mix well.
Squeeze the lemon and put the juice aside.
★ 2 tomatoes, skinned,
seeded and finely chopped
Thickly cut each turkey fillet to make 16 medallions.
Mix together the herbs and spices and sprinkle over
both sides of the turkey pieces. Cover and set aside
for 1 hour.
Prep time: 30 mins
Cooking time: 25 mins
★ Lemon juice to taste.
saturated
1.5g
G
U
I
D
E
T
O
H
low
Protein
Carbs
18g
3g
E
Fibre
A
L
T
H
Y
E
A
T
I
212
Fat
Fat
saturated
3g
0.5g
Protein
Carbs
41g
7.5g
GI
low
Fibre
2g
Spray the turkey 12 times on each side with
FryLight®. Place a large heavy frying pan over
a medium heat, add the turkey and cook 4 – 5
minutes each side. Serve with the tomato and
pepper salad and a green salad.
0.7g
Variation: Turkey also works well with this recipe and is lower in fat and
calories than chicken.
20
GI
Fat
Fat
6g
While the burgers are cooking, prepare the relish. Mix all the
ingredients together, adding enough lemon juice to moisten. Flavour
and season with salt and pepper.
171
Cals
Each portion
contains:
Place the peppers under a hot grill and allow to
blacken and blister all over. Transfer to a plastic bag
to cool for 20 minutes, then peel off the skin and
discard the seeds. Cut into dice and mix with the
tomatoes, red onion and vinegar, season with salt
and pepper.
Cals
Each portion
contains:
Form the mixture into 8 burger shapes. Place foil on a grill rack and
spray with FryLight®. Place the burgers on the foil and spray each
with FryLight®. Cook under a medium hot grill for 5 – 6 minutes on
each side.
Cooking time: 30 mins
N
G
G
U
I
D
E
T
O
H
E
A
L
T
H
Y
E
A
T
I
N
G
21
P o u l t r y
★ 2 skinless chicken breasts
(approx 200g)
★ 6 spring onions, washed,
trimmed and sliced
P o u l t r y
FryLight® Stir-fry Chicken
Warm Thai Chicken
Noodle Salad
★ 100g mange tout
★ 1 medium leek, washed,
trimmed and thinly sliced
★ 1 medium carrot, peeled
and cut into matchsticks
★ FryLight® Oriental Stir-Fry
Spray Oil
★ 200g rice or noodles (not
included in calorific count)
★ 2 x 300g packs vegetable
stir-fry
★ FryLight® Oriental Stir-Fry
Spray Oil
★ 2 large chicken breasts,
cut into thin strips (approx
400g)
★ 175g medium egg noodles
★ ½ bunch spring onions,
trimmed and chopped
★ 25g unsalted roasted
peanuts chopped
Dressing
★ juice 1 large lime
Prep time: 10 mins
Cooking time: 12 mins
Cals
Each portion
contains:
Spray a large non-stick frying pan 12 times with FryLight® and
bring up to medium heat before adding the vegetables and stirfry for
3 – 4 minutes then tip into a large bowl.
Fat
GI
0.5g
low
saturated
2g
Cook the noodles as directed on the pack, drain and rinse under
cold water then drain again and add to the bowl.
170
Fat
Protein
Carbs
27g
8.5g
Prep time: 10 mins Cooking time: 10 mins
Cut the chicken into thin strips and put into a bowl, shake
FryLight® can well and spray 10 times. Turn the chicken to make
sure all the pieces are coated.
Fibre
Re-spray the frying pan 12 times with FryLight®, add the chicken
then stir-fry over a high heat for 4 – 5
minutes until lightly browned. Add
Cals
Each portion
to the other ingredients.
contains:
4g
Put the rice or noodles to cook in boiling water according to
packet directions.
377
Mix together the ingredients for
the dressing, add to the bowl
with the spring onions and
toss together. Scatter over the
peanuts and serve.
Fat
Fat
GI
2g
low
saturated
9g
Protein
Carbs
36g
40g
★ 2 tbsp reduced salt soy
sauce (such as Life Free
From)
Heat a wok or frying pan, add the chicken and stir-fry for 3 – 4
minutes over a high heat until lightly browned.
Add the vegetables and stir-fry with another 5 sprays of FryLight®
until they are just tender but still crisp. Add another 5 sprays of
FryLight® and toss together.
Serve on drained noodles or rice and then add another 5 sprays
and serve.
Fibre
5g
★ 4 tsp Thai fish sauce
★ 1 tsp chilli paste
22
G
U
I
D
E
T
O
H
E
A
L
T
H
Y
E
A
T
I
N
G
G
U
I
D
E
T
O
H
E
A
L
T
H
Y
E
A
T
I
N
G
23
P o u l t r y
hile red meat is
protein rich, it is
also high in saturated
fat so should be eaten
sparingly. Choose lean
cuts and remember
to trim off visible fat
before cooking. Meat
is a good source of B
vitamins, zinc and iron.
In these recipes the meat
has been combined with
vegetables to create a
good balanced dish, and
adding vegetables will
help to keep the meat
within a sensible serving
size. When feeding
children, avoid giving
them low-cost meat
products, as they will
have a high fat content
and possibly be high in
salt.
M e a t
W
Turkey with Creamy
Mushrooms
Steak Pizziaola
★ 4 x 150g fillet steaks
★ FryLight® Extra Virgin
Olive Spray Oil
★ 3 cloves garlic, finely
chopped
Prep time: 10 mins
★ 450g thinly cut turkey
steaks (escalopes)
★ FryLight® Sunflower Spray
Oil
★ 1 small onion, finely
chopped
★ 250g chestnut mushrooms,
halved or sliced
★ 200ml vegetable or chicken
stock
★ 125g extra light soft cheese
with garlic and herbs
★ 1 tbsp chopped parsley
(optional)
24
★ 400g can chopped
tomatoes
Cooking time: 25 mins
★ ½ tsp dried oregano
Season the turkey and heat the oven to 150C/300F/gas mark 2.
★ pinch sugar
Spray a large non-stick frying pan 10 times with FryLight® and
gently warm up. Then add two of the turkey portions if they are
thin and large, add all if they are slightly thicker and cook for
2 – 3 minutes each side (depending on their thickness) over a
high heat until lightly browned. Remove and transfer to the oven
to keep warm. Re-spray the pan with FryLight® and cook the
other two turkey steaks in the same way if needed.
★ 1 tbsp capers, rinsed and
drained (optional)
★ watercress to decorate
Prep time: 10 mins
Season the steaks and spray each one twice with FryLight® on both
sides.
Spray the pan 10 times with FryLight®, add the onion and cook
over a medium heat for 2 minutes. Add the mushrooms and cook
5 minutes, stirring until lightly browned.
Pour in the stock and simmer
uncovered for 5 minutes or until
reduced by half. Add the soft cheese
and stir until the sauce is smooth.
Transfer the turkey to serving plates,
add any juices to the sauce in the
pan then spoon over the creamy
mushrooms. Scatter with chopped
parsley if wished.
G
U
I
D
E
T
O
H
E
A
181
GI
Fat
Fat
3.5g
Spray a medium frying pan 6 times with FryLight® then add the
chopped garlic, place over a high heat for 30 seconds to release
the aroma, then add the tomatoes, oregano and sugar and bring
to simmer. Continue to simmer for 5 – 8 minutes while cooking the
steaks.
Cals
Each portion
contains:
saturated
1.5g
Carbs
34g
3g
1g
T
H
Y
E
A
236
Fat
10g
saturated
4g
GI
low
Protein
Carbs
33g
4g
Fibre
0.8g
Stir the capers into the sauce then spoon onto warm plates. Top
with the steaks and serve garnished with sprigs of watercress.
Fibre
L
Cals
Each portion
contains:
Fat
Heat a heavy frying pan or cast-iron griddle over a high heat. When
hot add the steaks, reduce the heat to medium high and cook
on each side for 2 minutes for medium rare or a little longer if
preferred.
low
Protein
Cooking time: 8 mins
T
I
N
G
G
U
I
D
E
T
O
H
E
A
L
T
H
Y
E
A
T
I
N
G
25
M e a t
Spiced Lamb Keftedes
★ 50g bulgar wheat
★ 450g lean minced lamb
M e a t
Beef, Barley & Vegetable
Hotpot
★ 1 large red chilli
★ 1 shallot
★ 2 cloves garlic
★ 1 tsp ground cumin
★ 1 tsp ground coriander
★ ½ tsp ground cinnamon
★ 1 small egg, beaten
★ 2 tbsp chopped flat leaved
parsley
★ salt and freshly ground
black pepper
Prep time: 20 mins
Cooking time: 2 hrs 15 mins
Prep time: 25 mins
Heat the oven to 170C/325F/gas mark 3.
★ 500g very lean braising
steak
★ FryLight® Extra Virgin Olive
Spray Oil
★ 1 large onion, sliced
★ 1 large leek, trimmed,
sliced
★ 2 medium carrots, thickly
sliced
★ 2 sticks celery, thickly sliced
★ 600ml beef stock
★ 2 tsp tomato purée
★ ½ tsp dried thyme
★ 1 bay leaf
★ 25g pearl barley
★ 450g large new potatoes,
peeled
26
Put the bulgar wheat into a pan, add 150ml water and bring to
the boil, cook over a low heat for about 5 – 8 minutes until all the
water is absorbed, turn into a large mixing bowl to cool.
Cut the meat into 4cm cubes discarding any fat. Spray a large
non-stick frying pan 12 times with FryLight® and warm up before
adding the beef cubes then increase the heat to medium-high and
fry until lightly browned. Transfer the meat to a casserole dish.
Cook’s tip: use ready prepared mixed
casserole vegetables, fresh or frozen
G
U
I
D
E
T
O
H
E
A
4g
low
Protein
Carbs
36g
32g
H
Y
E
A
★ 4cm piece cucumber
T
I
N
G
G
U
I
D
E
T
O
H
E
A
L
T
H
Y
E
A
T
I
Cals
Each portion
contains:
317
Fat
Fat
12g
saturated
4.5g
Protein
Carbs
20g
15g
GI
low
Fibre
Cook’s note: this dish also works well using minced pork or turkey
4g
T
★ 1 large carrot
Divide the salad between them then add a skewer to each and
drizzle over the houmus sauce.
Fibre
L
★ 2 little gem lettuce
Thread the keftedes onto 8 short wooden skewers, place on a foil
lined grill rack and spray liberally with FryLight® then cook under a
hot grill for 4 – 5 minutes, turn them and spray again and cook for
a further 4 minutes.
GI
saturated
★ 1 tsp harissa paste or
1
/4 tsp chilli powder
Shred the lettuce, peel and coarsely grate the carrot and cut the
cucumber into thin strips, toss all these together.
346
Fat
Fat
★ 2 tbsp lemon juice
In a small bowl mix the houmus with the lemon juice, harissa paste
and 1 tablespoon water.
Thinly slice the potatoes and arrange on top of the hotpot, cover
the dish and place in the oven to braise
Cals
for 1½ hours.
Each portion
13.5g
★ 6 tbsp reduced fat
ready-made houmus
Form into 24 small balls. They can be refrigerated at this stage if
making in advance.
Pour the stock into the frying pan add the tomato purée and bring
the boil, add thyme, bay leaf and pearl barley then pour onto the
meat and vegetables and mix together.
Remove the lid, spray the potatoes
about 6 times with FryLight® then
cook, uncovered for 25 – 30 minutes
until the potatoes are golden.
To serve
De-seed and finely chop the chilli, peel and finely chop the shallot
then crush the garlic, add all of these to the bulgar wheat with the
lamb, spices, egg and parsley. Mix together, it is probably easiest if
you use your hands.
Spray the frying pan again 10 times with FryLight®, add the
vegetables, stir together over a medium heat for 5 minutes, add to
the dish.
contains:
★ FryLight® Extra Virgin
Olive Spray Oil or
FryLight® Sunflower Spray
Oil
Cooking time: 10 mins
1g
N
G
27
M e a t
Bolognaise Sauce
★ 1 large onion
★ 200g lean pork, thinly
sliced
★ FryLight® Sunflower Spray
Oil or FryLight® Extra Virgin
Olive Spray Oil
★ 1 small onion, thinly sliced
★ 1 small red pepper, seeded
and sliced
★ 2 cloves fresh garlic
(optional)
★ 100g Chinese vegetable mix
or Chinese cabbage,
shredded
★ 225g lean minced beef
★ 150g mushrooms
★ 100g bean sprouts
FryLight® Oriental Stir-Fry
Spray Oil
★ 400g can chopped
tomatoes with herbs
★ 1 tablespoon (20g) tomato
purée
★ 200g rice or noodles (not
included in calorific count)
Prep time: 10 mins
Cooking time: 10 mins
Put the pork into a bowl, shake the FryLight® can well and spray
the meat 10 times, turning to coat evenly.
Cals
Each portion
contains:
Put the rice or noodles to cook in boiling water according to the
packet directions.
GI
saturated
1.5g
Prep time: 15 mins
Carbs
25g
10.5g
U
I
D
E
T
O
H
Fat
Fibre
3g
185
GI
Fat
saturated
12.2g 5.1g
Protein
Spray a large non-stick saucepan/frying pan evenly with a few
sprays of FryLight® and gently heat before adding the onions.
Fry the onions gently until transparent, stirring occasionally.
low
Carbs
13.4g 5.7g
Fibre
1.6g
Add the minced beef and crushed garlic and cook until the meat
is lightly coloured (no pink showing).
Add the chopped mushrooms, canned tomatoes with herbs,
tomato purée and simmer gently for 20 minutes before serving
with cooked, whole wheat spaghetti.
Serve with drained rice or noodles spraying another 5 times
before serving.
G
Cooking time: 20 mins
Chop the onions and the mushrooms.
low
Protein
Add the pepper, spray 5 times with FryLight® and cook for
1 minute. Toss in the mixed vegetables and beansprouts and spray
10 times with FryLight®. Stir-fry for 2 minutes, tossing all the
time.
Cals
Each portion
contains:
200
Fat
Fat
5g
Spray the wok or frying pan with 5 – 10 sprays of FryLight®
and heat. Add the onions and cook for 2 minutes. Increase the
heat and add the pork, cook for 3 – 4 minutes until beginning to
brown.
28
M e a t
FryLight® Stir-Fry Pork with
Chinese Vegetables
E
A
L
T
H
Y
E
A
T
I
N
G
G
U
I
D
E
T
O
H
E
A
L
T
H
Y
E
A
T
I
N
G
29
C u r r i e s
etting used to
eating healthy
meals doesn’t mean you
have to give up on your
favourite tasty meals.
Here are a few recipes
to help you adapt
popular curry dishes
into a low calorie meal.
Don’t forget that boiled
basmati rice is the best
choice to accompany
these dishes, being lower
in GI than other varieties.
Fill up with extra
vegetables rather than
poppadoms and high
calorie naan breads.
Stir-fry Curried Beef
& Peppers
Green Thai Curry Turkey
Stir-fry
C u r r i e s
G
★ 4 skinless turkey breasts (small)
★ FryLight® Sunflower Spray Oil
★ 1 red pepper
★ 1 bunch spring onions, trimmed
★ 1 tbsp green Thai curry paste
★ 2 tbsp fish sauce or light soy
sauce
Prep time: 10 mins
★ ½ x 400g can reduced fat
coconut milk
Prep time: 15 mins
★ 150g frozen peas
Remove all excess fat from the steaks and cut into thin strips.
★ 400g new potatoes, peeled
★ 2 tbsp fresh coriander leaves
Cut the potatoes into 1cm cubes, put into a pan, cover with water
then boil for 5 minutes, drain. Cut the peppers into strips.
★ 2 medium onions, thinly
sliced
Spray a large non-stick frying pan or wok 12 times with FryLight®.
Heat the pan gently and add the potatoes, onions and peppers and
stir-fry for 5 minutes until the potatoes begin to colour. Tip into a
bowl.
★ 1 red and 1 green pepper,
de-seeded
Cooking time: 12 – 15 mins
Cut the turkey into 1cm thick slices put onto a plate and spray
about 20 times with FryLight®. De-seed the red pepper and cut
into thin strips, cut the spring onions into long shreds.
Cals
Each portion
contains:
GI
Fat
Fat
saturated
9g
Heat a wok or large non-stick frying pan, add the turkey and stirfry for 6 – 7 minutes until golden, remove from the pan. Spray the
pan 10 times then add the pepper and stir-fry for 2 minutes. Add
the curry paste and cook another minute. Stir in the fish sauce and
coconut milk then bring to the boil and simmer for 2 minutes. Add
the peas and cook until the peas are just heated through.
293
4g
Carbs
40g
11g
Each portion
contains:
Stir in the curry powder, ginger and
garlic and toss over the heat for
about 1 minute.
Fibre
3g
Return the turkey to the pan with the spring onions and coriander,
cook for 1 minute.
7g
U
I
D
E
T
O
H
E
A
L
T
H
Y
E
A
T
I
N
G
G
U
I
D
E
T
O
H
E
saturated
3g
Protein
Carbs
33g
28g
GI
★ 4 tsp mild or medium curry
powder
low
★ 2 tsp freshly grated ginger
★ 2 cloves garlic, crushed
Fibre
4g
Cook’s tip: Unused coconut milk can be frozen and used another time.
G
★ 4 tomatoes, skinned and
roughly chopped
304
Fat
Fat
Add the tomatoes, 100ml water
and return the other vegetables.
Cook together, stirring for 2 – 3
minutes then serve.
Serve with some cooked noodles or boiled basmati rice.
30
★ FryLight® Sunflower Spray
Oil or FryLight® Extra Virgin
Olive Spray Oil
Re-spray the pan 12 times with FryLight® then add the strips of
beef, stir-fry over a high heat until
seared.
Cals
low
Protein
★ 500g sirloin steak
Cooking time: 18 mins
A
L
T
H
Y
E
A
T
I
N
G
31
C u r r i e s
Chicken Tikka Masala
★ FryLight® Sunflower Spray
Oil
★ FryLight® Sunflower Spray
Oil
★ 1 clove garlic, crushed
★ 1 tsp freshly grated ginger
★ 2 tsp turmeric
★ 3 cloves garlic, crushed
★ 2 tsp garam masala
★ 2 x 400g cans chopped
tomatoes
★ 100 ml hot water or chicken
stock
★ 1 tsp sugar
★ 1 medium onion, thinly
sliced
★ 25g block creamed coconut
★ 150ml fat free natural
yogurt
★ ¼ tsp turmeric
★ 600g thickly cut turkey
breast steaks
★ ½ tsp chilli powder
★ freshly ground black
pepper
★ 150ml chicken stock
★ 1 tsp ground coriander
★ 1 or 2 green chillies, split
lengthways
★ 6 small onions
Prep time: 15 mins
C u r r i e s
Turkey Korma Kebabs
Cooking time: 40 mins
Prep time: 10 mins
Spray a non-stick frying pan 10 times with FryLight® then heat and
add the ginger and garlic and cook over a medium low heat for
1 minute. Add the canned tomatoes and sugar, then allow to
simmer for 10 minutes or until thick and pulpy. Press through a
sieve into a bowl to make a thick smooth purée.
Put the garlic and the spices into a glass bowl and stir together.
Break the coconut into the hot liquid and stir until dissolved then
pour into the bowl with spices and stir well, when cool add the
yogurt and a little salt.
Cals
Each portion
contains:
Fat
6.5g
Cut the turkey into 3cm chunks then add to the yoghurt mixture
and fold together. Cover and refrigerate for at least 4 hours but
preferably overnight.
243
Fat
GI
4.5g
low
saturated
Protein
Carbs
40g
6g
Soak 8 wooden skewers for at least 30 minutes. Cut the peeled
onions into quarters and remove the two inside leaves which can be
chopped and used in another recipe.
★ 150g reduced fat Greek
yogurt
Cooking time: 40 mins
★ 1 tsp garam masala
★ 400g cooked chicken
breast fillet, cut into cubes
®
Re-spray the frying pan with FryLight 8 times, re-heat then add
the onion and cook, stirring over a medium heat for 5 minutes until
golden. Add the spices (except garam masala) with 6 tbsp water
and stir over a low heat for 1 minute.
Fibre
0.5g
Add the tomato sauce, chicken stock and chilli and bring to simmer,
cover and cook for 20 minutes, stirring from time to time.
Thread the onion pieces and turkey onto the skewers.
Whisk in the yogurt and garam masala and when smooth, add
the chicken, cook gently for 5 minutes, season with a little salt if
needed. Scatter over the coriander leaves before serving.
Heat either a grill or griddle pan. Spray each skewer about 3 times
with FryLight®, place on a foil lined grill pan or place on the griddle,
sprayed side down to cook over a medium heat about 6 minutes.
Cals
Each portion
contains:
193
Fat
Fat
3.5g
Cook’s tip: for a mild sauce, remove the seeds from the chilli
Turn the kebabs and re-spray or spray the kebabs in the griddle pan
and then turn over and continue to cook a further 5 minutes until
the turkey is cooked through.
★ Fresh coriander leaves,
chopped
saturated
0.5g
GI
low
Protein
Carbs
30g
10.5g
Fibre
2g
Serve with a fresh tomato and onion salsa and cucumber raita if
wished.
32
G
U
I
D
E
T
O
H
E
A
L
T
H
Y
E
A
T
I
N
G
G
U
I
D
E
T
O
H
E
A
L
T
H
Y
E
A
T
I
N
G
33
P u d d i n g s
ealthy eating
doesn’t mean
puddings are off the
menu. By choosing fruit
as the basis of a dessert
you can end the meal
on a sweet note, adding
yet another contribution
to your five a day. If you
need an accompaniment
choose low fat yogurt.
Warm Caribbean
Fruit Salad
Fool Proof Pancakes
P u d d i n g s
H
★ 115g plain flour
★ 1 large egg
★ 300ml semi-skimmed milk
★ FryLight® Sunflower Spray
Oil or FryLight® Better
than Butter Spray Oil
Prep time: 5 mins
Cooking time: 15 mins
Prep time: 10 mins
Sift the flour into a bowl and add the egg. Gradually whisk in the
milk to make a smooth batter.
Cals
Each portion
contains:
Using a non-stick 18cm (7”) frying pan, spray with a sweeping
action for even coverage with 2 sprays of FryLight®. Place the
pan over a medium to high heat until hot then pour in about 2
tablespoons of batter into the pan. Tilt the pan to make sure the
batter covers the whole base of the pan evenly.
GI
Fat
Fat
saturated
3g
Cook over a medium heat for 1 – 2 minutes until all the liquid batter
has completely set and is golden brown. Turn and cook the other
side for about 30 seconds until golden.
90
1g
low
Protein
Carbs
4g
1.3g
U
I
D
E
T
O
H
E
Peel the mango and cut the flesh into large pieces. Cut away the
skin from the papaya discard the black seed and cut into large
pieces. Peel the kiwi and cut into quarters.
★ 2 kiwi fruit
★ 1 papaya
★ FryLight® Sunflower Spray
Oil
131
Fibre
0.5g
★ 4 tbsp Demerara sugar
GI
low/med
Place under the grill for 6 – 8 minutes
until the fruit is just beginning to brown
at the edges. Serve at once.
Serve with lemon juice and sugar, or your favourite topping or
filling. Maple syrup is an ideal accompaniment or tinned cherries as
featured alongside this recipe.
G
★ 1 mango
Cals
Heat the grill to high. Spray a heavy baking Each portion
contains:
tray with FryLight®, spread the prepared
fruit on the tray and spray well with
Fat
Fat
saturated
FryLight®, then sprinkle over the sugar.
1g
0g
Repeat step 2 until all the batter has been used, making 8 pancakes.
34
★ ½ large pineapple
Cooking time: 6 – 8 mins
Prepare the fruit, remove all skin and the hard core from the
pineapple and cut into large chunks.
Protein
Carbs
1g
36g
Fibre
3g
For adults pour a little rum over the
fruit once cooked.
A
L
T
H
Y
E
A
T
I
N
G
G
U
I
D
E
T
O
H
E
A
L
T
H
Y
E
A
T
I
N
G
35