Part 22 (2/2)

As for B, and also increase the amount of rice to 150 g (5 oz), dry weight, between 2 servings (this adds 140 calories)

D.

As for B, and also increase the amount of rice to 175 g (6 oz), dry weight, between 2 servings and accompany with a warmed wholemeal pitta bread as well (this adds 330 calories)

see all fish, poultry & meat FISH, POULTRY & MEAT.

Prawn & vegetable stir-fry

Ginger, garlic, soy sauce, chilli and lemon juice: these five basic ingredients will give an oriental flavour to any stir-fry.

CALORIES PER PORTION 400 kCals serves 2 200 g (7 oz) cooked peeled king prawns 1 red pepper 1 small onion 1 carrot a quarter of a cuc.u.mber 50 g (2 oz) mushrooms 1 garlic clove a 2 cm (just under 1 inch) piece of fresh root ginger 1 tablespoon sunflower or sesame oil 1 teaspoon light soy sauce 2 teaspoons sweet chilli dipping sauce 2 teaspoons lemon juice, or to taste 1 teaspoon sesame seeds serve with: boiled rice, made with 100 g (312 oz) dry rice Rinse the prawns, pat dry and set to one side. Put the rice on to boil and prepare the vegetables: deseed the pepper and cut it into fine strips, slice the onion into rings and cut the carrot into slender sticks. Cut the cuc.u.mber in half and remove the seeds, then cut that into fine strips as well. Trim and slice the mushrooms finely too. Crush the garlic onto a small dish, and then grate the ginger onto it too.

Heat the oil in a non-stick wok or very large frying pan. When it is really hot, add the pepper, onion and carrot. Cook them for a couple of minutes, stirring constantly, until they begin to soften. By now the rice should be ready, so drain it and keep it warm.

Add the cuc.u.mber and mushrooms, garlic and ginger to the wok. Stir for a minute or so more, add the soy sauce and stir, then add the prawns. Stir-fry for a further 2 minutes then add the chilli sauce and lemon juice, and allow those to simmer briefly. Sprinkle in the sesame seeds, stir everything around once more and then serve immediately, accompanied by the boiled rice.

B.

Increase the amount of rice to 150 g (5 oz) between the 2 servings (this adds 90 calories)

C.

As for B, and increase the amount of prawns to 300 g (10 oz) between the 2 servings as well (this adds 140 calories)

D.

As for C, but add 10 g (34 oz) cashew nuts with the prawns (this adds 200 calories)

see all fish, poultry & meat FISH, POULTRY & MEAT.

Pasta with creamy chicken

This is a handy way to use up leftover chicken, making a tasty meal that all the family will enjoy.

CALORIES PER PORTION without the Parmesan: 590 kCals; with the Parmesan: 630 kCals serves 2 2 teaspoons olive oil 1 large onion, finely chopped 1 garlic clove, finely chopped 175 g (6 oz) wholemeal pasta (penne or rigatoni) 125 g (4 oz) cold cooked chicken breast, skin removed, cut into strips 6 mushrooms, cleaned and sliced (include stalks, if good) a small thyme sprig, leaves only 100 g (312 oz) low-fat creme fraiche 1 teaspoon French mustard 20 g (34 oz) grated Parmesan (optional) salt and freshly ground black pepper serve with: salad leaves Heat the oil in a large frying pan over a medium heat. Add the onion and fry gently for about 5 minutes until it is softened but not brown. Then add the garlic and cook for a further minute.

Bring a large saucepan of water to the boil and add the pasta and a pinch of salt.

Put the chopped chicken in the frying pan with the onions and stir well. Allow it to cook for a couple of minutes, but add a little water if the onions seem to be burning - stir as it cooks, and it should be fine without.

Add the mushrooms to the pan and continue cooking - the mushrooms will soon begin to release their juices. Add the thyme leaves, raise the heat slightly and cook the juices off - this should take a couple of minutes. Lower the heat and add the creme fraiche and mustard, a little salt and lots of black pepper, and cook gently for a further couple of minutes.

<script>