Eat Less Fatty (3 page)

If you’re short on time, use one of the premade Supermarket stir fry packs and add some fresh peppers or corn or other veggies to make it a bit more exciting.

1 Red Onion cut into quarters

Half a red pepper, sliced

Half a green pepper, sliced

Half a dozen Baby Sweetcorn

200g of broccoli split into bite size pieces

A handful of bean sprouts

2 garlic cloves finely sliced

An inch of ginger cut into strips

Soy Sauce

Sugar

1 Mild Chilli finely chopped

Coriander to serve

1 nest of egg noodles

This is really satisfying, especially on cold winter nights.
 
I like to go the whole hog, with sour cream and salsa, but if you’ve already had an extra snack or two, just have the chilli on a baked potato instead.

Small pack (250g) lean steak mince

1 oxo or beef stock cube

1 and a half peppers of different colours

1 large carrot

1 large onion

1 tin of kidney beans

1 tin of tomatoes

1 tablespoon tomato puree

4 chopped or crushed garlic cloves

Plenty of fresh or jarred chilli to taste

1 pot of sour cream and chive dip

1 pot of salsa dip

Small bunch of coriander, chopped

Finely chop the onion, peppers and carrot and add to a large pan to soften with a little oil.
 
When they’ve softened add the garlic and fry for another couple of minutes.
 
Remove all this from the pan and add the mince, returning the veggies once the mince is browned.

Next add the can of tomatoes, the kidney beans, stock cube and the tomato puree.
 
Leave to simmer for around 45 minutes.
 
Add some chilli and seasoning to taste.
 
Take of the heat and add the coriander.
 
Serve with boiled rice and a spoon each of the sour cream and salsa.
 
Makes four large portions.

I make this all the time, it’s great for lunches

350g uncooked couscous

olive oil

balsamic vinegar

half a vegetable stock cube

1 lemon

2 tomatoes, finely chopped

1 quarter of a cucumber, finely chopped

1 pepper (any colour) finely chopped

1 small bunch of coriander

150g feta cheese

Cook the couscous according to the instructions on the packet.
 
As soon as the water goes in crumble in half a stock cube.
 
Allow the couscous to fatten up.
 
While it’s still warm, glug in a couple of tablespoons of olive oil and a teaspoon of balsamic.
 

While it’s cooling chop up your tomatoes, cucumber and pepper and cut the feta into small cubes.
 
Get rid of the large stalks from the coriander and chop the rest roughly.

Once the couscous is cool tip in the vegetables and cheese.
 
With a fine grater add the zest of the lemon, as well as half the juice.
 
Taste and add salt and pepper if needed.

2 fillets of trout or salmon or similar fish

1 lemon

1 teaspoon of capers

1 red chilli

1 red or yellow pepper

4 spring onions

Take a large piece of kitchen foil and lay it on top of a baking tray.
 
Slice up the lemon and arrange the slices in a layer on top of the foil.
 
Place the fish fillets on top of the lemon and sprinkle over the capers, along with some salt and pepper.
 
Finely slice the pepper and the spring onions and half the chilli and place on top of the fish.
 
Fold in the sides of the foil and scrunch to seal.
 
Cook in a hot over for around 15 minutes or so, or until the fish is cooked all the way through.
 
Serve one fillet with rice or a baked potato, and put the other fillet in the fridge to have in a salad or with pasta for lunch.

Thank you very much for reading this book.
 
If I can help in any way to make you feel a little better, eat a little less and exercise a little more, then that is brilliant.
 
If the only thing you learn is to make a great chilli then that’s fine too!