Author: Chef

113g/4oz dried rice
Fry Light, for spraying
1 onion, finely chopped
57g/2oz mushrooms, chopped
2 garlic cloves, crushed
57g/2oz frozen peas
1 tbsp Worcestershire sauce or soy sauce
2 British Lion eggs, beaten

1. Cook the rice according to the packet instructions.

2. Meanwhile, spray a large frying pan with Fry Light and cook the onion, mushrooms and garlic for 5 minutes. Add the cooked rice, peas and Worcestershire or soy sauce.

3. Pour the eggs over the mixture and cook over a low heat stirring occasionally for 5 minutes or until the egg has set. Serve with a fresh salad or Free vegetables of your choice.

Tip: Chef’s tip: Add beef, chicken, pork or prawns into the rice for Free on Extra Easy and Original, or use as your Healthy Extra on Green.

6 tbsp fat-free natural fromage frais
2 tbsp white wine vinegar
2 tsp granulated artificial sweetener
1 tsp mustard powder
1 tsp water
salt and freshly ground black pepper
2 slices wholemeal bread from a small 400g loaf
Iceberg lettuce, shredded
tomatoes, sliced
2 rashers of grilled lean bacon with all visible fat removed

1. To make the mayonnaise, mix together the fromage frais, white wine vinegar and artificial sweetener. Blend the mustard powder with the water and stir into the dressing. Season with the salt and pepper.

2. Lay out the bread and assemble the sandwich by firstly spreading on the mayonnaise. Add as much as you want – any leftover mayonnaise can be stored in the fridge in a sealed container for up to five days.

3. Layer the lettuce, tomato and bacon onto one slice of the bread then top with the other slice. Serve on its own as a lunchbox filler or alongside a huge crispy salad.

Fry Light, for spraying
2 large eggs, beaten
227g/8oz long grain rice
1 pepper, deseeded & finely chopped
6 spring onions, finely chopped
1 large carrot, cut into matchsticks
12 mangetout, cut into diagonal slices
113g/4oz garden peas
1 small can water chestnuts, drained
8-10 button mushrooms
1 garlic clove, crushed (to taste)
1 small piece root ginger, peeled & grated or 1 tsp dried ginger
½ tsp dried paprika
½ tsp soy sauce

1. Spray a large non-stick frying pan with Fry Light. Heat the pan until really hot and pour in the eggs. Lower the heat and cook very gently for 12-15 minutes until the underside is set and beginning to brown. Then either put the pan under a hot preheated grill to brown the top or carefully turn over the omelette in the pan and return to the heat to brown the underside.

2. Once cooked slide on to a plate, leave to cool and then cut into strips. Cook the rice according to the packet instructions.

3. In a large saucepan dry fry the vegetables with the garlic and ginger for approximately 5 minutes, add the cooked rice and mix well. Gently stir the strips of egg into the rice mixture and heat through. Season with the paprika and soy sauce before serving.

4x 115g skinless chicken breasts
1 tbsp grated lime zest
juice of 2 limes
1 tsp ground ginger and 1 tsp finely grated garlic
3 tbsp mild curry powder
½ red onion
200g cherry tomatoes
110g baby leaf spinach
400g boiled wholemeal pasta shapes
2 x 150g pots fat free natural yogurt
2 tbsp Vanilla Müllerlight Yogurt
6 tbsp finely chopped mint
2 tbsp finely chopped coriander
1 tbsp soy sauce
Fry Light

1. Cut the chicken into thin strips and place in a bowl with the lime zest and juice, ground ginger, garlic and curry powder. Toss to mix. Cover and leave to marinate in the fridge for at least 1 hour (overnight if possible).

2. Thinly slice the onion and halve the tomatoes, place in a bowl with the spinach and cooked pasta and mix.

3. Make the dressing: place the natural yogurt, vanilla yogurt, mint, coriander and soy sauce in a food processor and blend until smooth.

4. Remove the chicken from the marinade. Heat a non-stick griddle pan sprayed with Fry Light. Add the chicken to the pan (in batches if necessary) and cook for 6-8 minutes, turning once, until cooked through.

5. Divide the salad between four serving plates, top with the chicken strips and drizzle over the dressing.