Pumpkin Soup Serves 2 • 100 kcal per serving INGREDIENTS 300g butternut squash or pumpkin 1/2 leek stalk 1 tsp olive oil 1 bay leaf pinch of nutmeg METHOD Peel and cut the butternut squash into cubes. Cut the white part of the leek into rings and fry with olive oil...

Fish Soup Serves 2 • 260 kcal per serving INGREDIENTS 100g salmon 200g white fish (cod or haddock) 200g cauliflower 2 medium carrots 1 small onion 1 bay leaf 2 tbsp chopped fresh parsley or dill METHOD Rinse fish fillets, remove bones and skin. Cut the cauliflower...

Prawns on Bean Salsa Serves 2 • 230 kcal per serving INGREDIENTS Prawns: 16 raw king prawns in the shell, heads removed 1/2 tsp mild chilli powder pinch of ground cinnamon 1 tbsp olive oil coriander sprigs and chilli powder to garnish Salsa: 1 small red onion 1/2 red...

Grilled Vegetables Serves 2 • 100 kcal per serving INGREDIENTS • 150g cherry tomatoes• 100g asparagus tips• 1 medium zucchini• 2 tsp olive oil• 1/2 tsp dried Italian herbs• 1 garlic clove• 80g rocket salad METHOD Preheat an oven to 180°C. Line an oven tray with foil....

Watercress, courgette and mint salad. 80 kcal per portionINGREDIENTS Salad:• 1 courgette• 100g French beans• 1 green pepper• 1 celery stick• bunch of watercress Dressing:• 100ml low-fat natural yogurt• 1 garlic clove, crushed• 2 tbsp chopped fresh mint METHOD Slice...

Savoury curd cheese dip with dill or parsleyCombine the following ingredients for 100 kcal: 100 g curd cheese (half-fat) 1 tsp dill or parsley 2 tsp olive oil 1 pinch of salt Tip: Add some mineral water into the mixture to make the dip extra creamy.