Ingredients

  • 200g can of tuna, drained
  • 1 1/2 cup sliced mushrooms
  • 1 tbsp tomato paste
  • 1 1/4 cup tomato juice
  • 350g pasta
  • 5 green onions, sliced diagonally
  • 1 tsp ground peppercorns
  • 1 cup frozen peas
  • 1/2 red pepper, seeded and chopped
  • 1 clove garlic, crushed
  • 2 tbsp olive oil

Directions

  • Heat the oil in a pan and add mushrooms, garlic and pepper. Cook until mushrooms are soft.
  • Add in tomato paste, tomato juice, and peas. Bring to a boil. Then lower the heat and simmer.
  • Cook the pasta according to package directions. When the pasta is almost done, add the tuna to the sauce and heat gently, and add in green onions.
  • Drain the pasta and serve with the sauce.

Serves 2

Ingredients

  • 2 x 140g salmon fillets
  • 2 tbsp olive oil
  • 2 lemons, juiced
  • 2 small onions, chopped
  • 2 large tomatoes, skinned and chopped
  • balsamic vinegar, to taste
  • 200g mixed salad

Directions

  • Preheat pan.
  • Make small cuts in the skin of the salmon; rub salmon on both sides, using half the oil.
  • Place salmon carefully into pan and cook for 4-6 minutes.
  • Whilst cooking, preheat a second saucepan / frying pan.
  • Turn the fish onto other side and cook for 4-6 minutes.
  • Heat the remaining oil in second pan, add the onion and cook until soft. Add the tomato and cook for further 2-3 minutes. Add a dash of balsamic vinegar. Season with salt and pepper to taste.
  • Serve the salmon on the bed of tomato sauce and accompany with crispy, mixed salad.

Serves 8

Ingredients

  • 2 egg whites
  • 1/4 cup sugar, 1/4 cup skim milk, 2 cups flour
  • 1 tsp baking powder
  • 1/2 tsp salt
  • 2 tsp cinnamon
  • 3 large apples
  • 2 tablespoons brown sugar
  • 4 tablespoons skim milk, or water
  • cinnamon, to taste

Directions

  • Preheat oven to 200 degrees.
  • Mix egg, sugar and milk in medium- sized mixing bowl.
  • Mix in flour, baking soda, salt and spices.
  • Gradually stir into egg mixture to form a soft dough that can be handled.
  • Pat dough into a 9″ or 10″ nonstick cake pan, covering bottom and sides.
  • Peel and slice apples. Arrange them in overlapping slices.
  • Mix brown sugar, milk and cinnamon and drizzle over the apples.
  • Bake 20 minutes. Serve warm.

Ingredients

  • 2 chicken stock cubes
  • 2 pints boiling water
  • 4 small skinless chicken breasts, diced
  • 1 medium onion, sliced
  • 10g parsley
  • 1 tsp black pepper
  • 1 tsp salt
  • 85g frozen peas
  • 150g egg noodles

Directions

  • Make up the stock by crumbling the stock cubes into the boiling water and stirring well. Put into a large pan and add the chicken, onion and seasonings. Bring to the boil, reduce heat, and simmer for 30-35 minutes (or until chicken pieces are tender).
  • Add the peas to the pan and simmer for a further 10 minutes.
  • At the same time, cook the noodles as per the instructions on the packet.
  • Stir the noodles into the soup and serve.




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