Lemon & garlic roast chicken with charred broccoli & sweet potato mash

A healthy, all-in-one roast lunch, that supplies two portions of veg and a vitamin C boost

Mushroom & basil omelette with smashed tomato

A vegetarian breakfast with bite, try this egg dish with cream cheese, herbs and grilled tomatoes

Asparagus salad with a runny poached egg

A simple, balanced bistro-style salad that's low in calories but high in flavour, texture and nutrition

Prawn, butternut & mango curry

A light coconut-based curry flavoured with coriander, turmeric, cumin and lime. Serve with brown or wild basmati rice

Creamy courgette risotto

This melt-in-the-mouth vegetarian dish served with pine nuts and fried courgettes is everything a traditional Italian risotto should be

Prawn, rice & mango jar salad

Be the envy of your colleagues with this healthy layered salad with soy and sesame dressing

Antipasti platter with homemade flatbreads

Impress your dining partner with pan-fried flatbreads. Serve with olives, cured meats, roasted peppers and cheese

Spicy chicken with rice & beans

A simple chicken casserole with paprika, cumin and coriander served in a tomato sauce with basmati rice and kidney beans

Potato & feta bake with radish slaw

Enjoy the multiple flavours and textures of this simple vegetarian dish of crushed potatoes, cheese and crunchy slaw

Salmon with sesame, soy & ginger noodles

This simple, Asian-inspired fish and fried noodle dish makes a perfect casual, mid-week supper

Tomato & rice soup

This low-fat soup is great for using up rice and pesto – it makes a substantial and hearty main course

Chocolate sponge with hot chocolate custard

This rich, sticky chocolate cake is given a low-fat ‘bakeover’, then served with chocolate custard for a perfect retro, weekend pud