• 2 cups of puffed rice cereal • 1 ½ cups rolled oats • ¼ cup sesame seeds • ¼ cup sunflower seeds • 200g dried fruit mix, finely chopped • 1/3 cup plain flour • ½ cup apple juice • ¼ cup honey
Preheat oven to 180°C (350°F). Line the base of a 29x19cm basing tray and grease well.
Place the puffed rice, rolled oats, sunflower and sesame seeds, dried fruit and flour in a bowl and combine well. Place the honey and apple juice in a small saucepan and heat gently at medium heat for 2 minutes or until runny. Stir the honey mix into the dry ingredients and mix well.
Press the mixture firmly into the prepared tray. Place a sheet of baking paper over the mixture and use the back of a spoon to press down firmly and evenly. Remove top layer of baking sheet. Bake for 20 minutes or until golden brown. Leave to cool. Cut into 16 pieces and store in an airtight container in the refrigerator.
Makes 16 x 30g bars. Per bar: 170 kcal, 3g protein, 4g fat, 21g carbohydrates, 2g fibre.
• 350g Quorn mince • 2 onions, finely chopped • 1 red pepper, sliced • 1 green pepper, sliced • 225g mushrooms, chopped • 250ml dry white wine (optional) • 110g tomato puree • 225ml vegetable stock • 2 tsp chopped parsley • salt and freshly ground pepper • 1 bay leaf
Fry Quorn in a large saucepan until browned. Add onion and stir in wine, stock and tomato puree. Bring to the boil and add mushrooms and peppers. Simmer, stirring well, until mixture is thick. Add salt, pepper, and the bay leaf and leave to simmer for approx. 1 hour, stirring occasionally. Serve sprinkled with parsley.
Serves 4. Per serving (sauce): 186kcal, 16g protein, 23g carbs, 3g fat, 9g fibre. Suitable for vegetarians.
• 4 chicken breasts • 2 tbsp finely chopped rosemary or 2 tsp dried • 2 tsp crushed garlic • 3 tbsp lemon juice • 2 tsp English mustard • 1 tbsp honey • 2 tsp freshly ground black pepper • 1 tbsp olive oil
Place chicken breasts between 2 sheets of cling film and then flatten with mallet, rolling pin or fists. Cut chicken into strips.
Mix remaining ingredients to make marinade. Add chicken strips to the marinade and refrigerate overnight or at least 30 minutes.
Preheat grill. Thread the chicken strips onto 8 metal or wooden (soaked in water) skewer sticks. Cook chicken skewers for 5-6 minutes on each side until chicken is cooked right through. Serve with a salad.
Serves 4. Per serving: 234kcal, 35g protein, 6g carbs, 8g fat, 0g fibre.
• 125ml light soy sauce • 125ml orange juice • 1 tsp sesame oil • juice 2 limes • 350g tuna steaks • 1 red onion, finely sliced • 1 mango, cubed • 150g rocket or baby spinach leaves
Combine soy sauce, orange juice, sesame oil and lime juice in bowl. Pour off half into another bowl as a marinade and add tuna steaks. Refrigerate overnight or at least 30 minutes.
Remove tuna steaks from marinade and discard marinade. Heat a non-stick pan or grill and cook tuna for 1 minute each side (cook longer if prefer well cooked). Remove and cool slightly. Slice tuna against the grain into 2cm (1 inch) slices - tuna should be pink in the middle.
Add onion and mango cubes to remaining sauce mixture. Lay rocket or spinach leaves on each plate and place tuna slices on top. Cover with onion, mango and sauce mixture over the top and serve.
Serves 2. Per serve: 376kcal, 46g protein, 38g carbs, 5g fat, 4g fibre.
