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3 garlic cloves
142g/5oz ricotta cheese
4 tbsp freshly chopped mixed herbs
salt and freshly ground black pepper
4 skinless chicken breasts
8 slices Parma ham, all visible fat removed

1. Preheat the oven to 220°C/425°F/Gas 7. Crush the garlic, place in a bowl with the cheese, herbs and seasoning to taste and mix well.

2. Cut a slit along one side of each chicken breast to make a pocket and divide the cheese mixture between the pockets.

3. Wrap a slice of Parma ham around each chicken breast, folding the ends under to seal in the filling. Place on a lined baking tray and bake for 20 minutes, or until cooked through. Serve immediately with carrot and courgette ribbons and baby roast potatoes.

Low calorie cooking spray
600g potatoes, peeled and very thinly sliced
2 leeks, thinly sliced
200g green cabbage, finely shredded
400g lean ham, all visible fat removed, roughly chopped
200ml chicken or vegetable stock
2 garlic cloves, peeled and crushed
2 tsp dried parsley
1 bay leaf
Salt and freshly ground black pepper
110g reduced fat Cheddar cheese, grated

1. Preheat the oven to 180°C/Gas 4. Lightly spray a 2 litre gratin dish with low calorie cooking spray.

2. Mix the potatoes, leeks, cabbage and ham together in the dish and spread out in an even layer.

3. Mix together the stock, garlic and dried parsley. Pour the stock mixture over the vegetable and ham mixture and tuck the bay leaf in the middle. Season to taste and sprinkle over the cheese.

4. Loosely cover with foil and bake in the oven for 30-40 minutes. Test the potatoes with a knife – they should be just beginning to soften.

5. Remove the foil and bake for another 20-25 minutes, spooning some of the stock mixture over every now and again until the potatoes are tender. Cool for 15 minutes before serving, delicious with a shredded cucumber salad.

Low calorie cooking spray
1lb 8oz/681g braising steak, all visible fat removed, cut into chunks
1 large onion, roughly chopped
14oz/397g mushrooms, sliced
2 garlic cloves, crushed
1½ tsp paprika, plus a pinch to garnish
10oz/283g jar flame-roasted peppers in vinegar, drained and chopped
1 level tbsp tomato purée
2 tbsp beef Bovril concentrate
14oz/397g dried tagliatelle
½ green cabbage, shredded
4 tbsp fat-free fromage frais
A small handful of fresh chives, chopped

1. Preheat your oven to 180°C/350°F/Gas 4. Heat a frying pan sprayed with low calorie cooking spray and fry the beef until browned. Transfer to a flameproof casserole dish.

2. Spray the frying pan with more Fry Light and cook the onion for 5 minutes. Add the mushrooms and garlic and fry for 5 minutes, adding the paprika for the final minute. Add this to the casserole dish along with the peppers, tomato purée, Bovril and ½pt/284ml boiling water and stir over the heat until simmering. Cover and cook in the oven for 2 hours.

3. Cook the tagliatelle according to pack instructions and steam the cabbage for 5 minutes. Serve the goulash with the tagliatelle and cabbage, topped with fromage frais and sprinkled with chives and a pinch of paprika.

800g lean stewing beef, all visible fat removed, cut into bite-sized pieces
4 garlic cloves, peeled and crushed
4 large carrots, peeled and cut into large chunks
3 large leeks, thickly sliced
4 celery sticks, cut into large pieces
800ml beef stock
100ml red wine
400g can chopped tomatoes with herbs
1 bay leaf
2 tsp dried mixed herbs
salt and freshly ground black pepper

1. Preheat the oven to 170 C/Gas 3.

2. Place the beef in a heavy-based casserole dish with the garlic, carrots, leeks and celery.

3. Stir in the stock, wine and tomatoes and add the bay leaf and mixed herbs. Season well and bring the mixture to the boil over a high heat.

4. Cover tightly and transfer the casserole to the oven and cook for 2 – 2 1/2 hours or until the beef is meltingly tender.

8 cannelloni tubes
A few basil leaves, torn
2 level tbsps grated Parmesan cheese

for the Filling:
227g/8oz fresh spinach, washed and trimmed
227g/8oz fat-free natural cottage cheese
freshly grated nutmeg
1 egg yolk
salt and ground black pepper

for the Sauce:
426ml/¾pt passata
pinch of sugar
1 garlic clove, crushed
salt and ground black pepper

1. To make the filling put the spinach in a saucepan with 2 tablespoons of water. Cover with a lid and cook very gently over a low heat for about 5 minutes, until the leaves are limp and bright green. Drain in a colander, pressing down on top of the spinach with a saucer to squeeze out all the liquid.

2. Chop the spinach and mix with the cottage cheese, nutmeg, egg yolk and seasoning. Spoon the filling into the cannelloni tubes and arrange them in an ovenproof dish.

3. Mix the passata, sugar, garlic and seasoning together and pour over the cannelloni. Sprinkle with basil and Parmesan cheese and bake in a preheated oven at 200C°/400°F/Gas Mark 6 for about 20 minutes, until bubbling and golden brown.

2 extra lean bacon rashers
1 tomato
2 slices of wholemeal bread (taken from a 400g loaf)
80g Primula Cheese Light
2 gem lettuce leaves
4 slices of cooked, skinless turkey breast

1. Remove any visible fat from the bacon. Grill for 4-6 minutes, turning occasionally. Meanwhile, slice the tomato and toast the bread to your liking.

2. Spread one slice of toast with the Primula Cheese Light, and place cheese side up on a clean work surface. Top with the tomato slices, lettuce, turkey and bacon, and finish with the other slice of toast. Cut in half and serve.

4 baking potatoes
2 x 185g tuna in brine or spring water, drained
1 red pepper, cubed
½ cucumber, cubed
1 red onion, diced
1 small tin sweetcorn, drained
1 small tin kidney beans, drained
4x level tbsp Hellman’s Lighter than light mayonnaise
Large mixed leaf salad
Vine tomatoes, quartered

1. Bake the potatoes either in the microwave or conventional oven until soft.

2. Meanwhile, in a bowl mix together the tuna, red pepper, cucumber, onion, sweetcorn, kidney beans and mayonnaise.

3. When the potatoes are soft all the way through, serve with your tuna potato filler, vine tomatoes and mixed leaf salad.

1 large onion, chopped
1-2 garlic cloves, crushed (optional)
1136ml/2pt stock made with Bovril or Vecon
908g/2lb tomatoes, skinned and chopped
bouquet garni (parsley, thyme and bay leaf)
chopped basil
fat free natural yogurt, to garnish
sprig of basil to garnish

1. Put the onion, garlic (if using), and 284ml/½pt of stock in a large heavy-based saucepan. Cover the pan and bring to the boil.

2. Continue boiling for 5-10 minutes, then uncover the pan, reduce the heat and simmer gently for about 20-30 minutes, until the onion is tender, golden and syrupy.

3. Add the tomatoes to the cooked onion in the pan. Cook gently for 3-4 minutes, then add the remaining 852ml/1½ pints of hot stock and the bouquet garni.

4. Simmer for 15-20 minutes, then remove the bouquet garni and puree the soup in a blender.

5. Tip the soup back into the pan, season to taste and add some chopped basil. Reheat before serving, garnished (if at home) with a swirl of natural yogurt and a sprig of basil.

8 chicken drumsticks, skinned
2 tbsp paprika
2 tsp turmeric
6 tbsp dark soy sauce
2 tbsp garlic salt
2 tsp ground ginger
4 tbsp white wine vinegar
6 large baking potatoes, peeled and cut into thick chips
Salt and freshly ground black pepper
Low calorie cooking spray
2 carrots, peeled and coarsely grated
¼ white cabbage, finely shredded
4 level tbsp extra light mayonnaise
Juice of 1 lemon
2 tbsp fat-free natural fromage frais
400g can baked beans

1. Slash the flesh of each drumstick a few times and place in a large bowl. Mix the spices, soy sauce, garlic salt, ginger and vinegar, then pour over the drumsticks, making sure they’re evenly coated. Cover and leave to marinate in the fridge for 6-8 hours.

2. Preheat your oven to 200°C/400°F/Gas 6. Place the chicken on a baking tray lined with baking parchment. Cook for 30-35 minutes, or until cooked through.

3. Meanwhile, boil the chips in a pan for 4-5 minutes. Drain, then replace the lid and steam dry. Shake the pan to roughen up the edges. Put on a non-stick baking tray and season. Spray with low calorie cooking spray and bake for 20-25 minutes.

4. Mix the carrots, cabbage, mayonnaise, lemon juice and fromage frais to make the coleslaw. Stir, season, then cover and chill until needed. Heat the beans through in a small pan.

5. Serve the chicken with a pot of coleslaw and the chips and beans on the side.