Alternative to mayonnaise

This is great on a steak or chicken sandwich or for dipping your healthy wedges in

This makes enough for at least two people

Around 130 calories in 130 grams, 10 calories per teaspoon

2 dessert spoons reduced fat hummus

2 dessert spoons low-fat cream cheese

2 dessert spoons natural yogurt

1 dessert spoon lemon juice

1 tsp English mustard

Salt and pepper to season

Combine all the ingrediants in a bowl and mix till all blended in

If you want to add other flavours and play with this try adding so e chopped jalapeños or chilli powder, roasted garlic or even some chopped fresh herbs

Mexican green rice

Mexican green rice is a great a compliment to any Mexican dish

I use brown basmati rice and I cheat and use Tilda steamed brown basmati microwave rice, not very Mexican but a good use of flavouring up brown rice

The below is for two people add more ingredients per person

Calories per serving 90

1 pouch of Tilda brown basmati microwave rice per person

1 crushed clove of garlic

1 chopped green chilli

Good bunch of chopped coriander

Good bunch chopped parsley

Juice of half a lime

1 teaspoon of olive oil

Heat the olive oil in a pan and add the crushed garlic, chopped chilli and cook for a couple of minutes

Add the chopped coriander and parsley

Cook for a couple of minutes

Warm the pouch of brown rice in microwave as per tildas instructions

Add the rice to the pan, give it a good stir through and cook for a further 2 minutes

Squeeze over lime juice and serve

Tandoori king prawns

This is a traditional tandoori recipe slightly adapted and does not contain the bright red food colourings that our take always use

The recipe has a two stage marinade

Calories around 145 per person, based on 100g of prawns per person

The marinade process should be done over night

around 230 calories per serving

Stage one

King prawns handful per person

¾ tsp turmeric

1 tsp chilli powder

2 tsp black pepper

2 tsp salt

4 tbsp white wine vinegar

Stage 2

150 ml Greek natural low fat yogurt

4 cm ginger

6 cloves garlic

2 green chillies

½ tsp garam masala

½ tsp cumin seeds

Stage one

Put the turmeric, chilli powder, pepper, salt and vinegar in a small bowl, mix well then add the prawns and stir well

leave to marinate in the fridge for 30 minutes

Stage 2

Peel and grate the ginger, finely chop the chillis and garlic

whisk the yogurt in a bowl until smooth then stir in the ginger, garlic, chillies, garam masala

Toast the cumin seeds in a dry hot pan until they change to a more pink/red colour, be careful not to burn them

Grind them in a pestle and mortar or spice blender until a powder and add them to the marinade mix and give it a good stir

Spoon this mixture into bowl of prawns until coated, marinate overnight in the fridge

heat the oven to 200C

Remove prawns from the marinade and place in a baking dish

Roast the prawns for 10-15 mins Labels: low fat, Tandoori king prawns, Tandoori, Yogurt marinade

Potato wedges My alternative to chips

As a desperate attempt to find something that resembled chips but with very low fat content I came up with these

This is also great for making your carbs go further, as the potatoes are cut up it seems like you are getting more potato than you are

I have the basic recipe and then a few ideas further down to spice things up

calories per serving are 75 per 100grams

Pre heat an oven to 220c

2 new potatoes or 1 normal size potato per person

Low fat spray

Salt and pepper to season

Basic recipe

Cut the potatoes into quarters, do this length ways, do not peel

Spray and oven tray with low fat spray

Place the potatoes in the baking tray and season

Mix the potatoes around so that they are covered in the low fat spray

roast in oven for 20-30 mins

Chilli potato wedges

Same as above but when mixing the potatoes add 1-2 teaspoons of chilli powder

Garlic wedges

Add two cloves of garlic in their skin to the mixture, give them a bash before hand to let some of the flavours out but let them roast in their skins

Piri piri wedges

Sprinkle 1-2 teaspoons of ready mixed piri piri spices and mix

Basically add whatever flavour you would like with them, also a good tip is to squeeze some lemon juice over the potatoes when you take them Out of the oven

If you don't like the low fat spray just use 1-2 teaspoons of olive oil instead, this will add about 30 calories to the meal

Chicken for home made kebabs

The best way to get a good flavour on chicken is to marinade, this will make your chicken much tastier. The longer you marinade for the better the flavour

Calories per serving is 240 per pitta

I discovered this as an alternative to a take away chicken kebab

1 Wholemeal pitta bread per person

1 chicken breast per person diced

Juice of 1 lime

1 crushed clove of garlic

1 teaspoon of chilli powder

1 teaspoon of paprika

Salt and pepper

1 chopped chilli

Combine the lime juice, garlic, chilli, paprika, chilli powder and salt and pepper in a bowl then mix together

Add the chicken and leave to marinade, preferably over night

Spray a baking tray with light oil spray

Place the chicken in the tray and season with salt and pepper

Put into an oven at 200c and cook for 20 to 30 mins

Warm a pitta bread per person and split and fill with the chicken

Serve with some salad and the chilli sauce and as an alternative to chips my healthy wedges

Chilli sauce for kebabs etc

Home made chilli sauce to go with home made chicken kebabs or any other uses, we have had it in sandwiches and on steaks

1 tin chopped tomatoes

4 cloves of garlic

1 green chilli, I favour Birdseye chillis

Salt and pepper

1/2 a chopped onion

1/2 teaspoon of sugar

Put the garlic and chilli into a food processor and blitz

Add the onion and blitz again

Add the tomatoes, salt and pepper and sugar

Blitz the lot until you have a smooth sauce

Taste and season if required

If you want it hotter add more chillis

Pork tenderloin fillet with a mustard and herb crust

This should serve four and will be around 270 calories per portion

One pork tenderloin fillet around 0.5kg in weight

2 tsp of mustard, I prefer Tewksbury mustard

2 cloves of garlic

1 green chilli

I Wholemeal pitta bread - left out overnight to go dry and stale

1 tablespoon of olive oil

handful of basil

Juice of one lemon

Salt and pepper

Split the pork fillet so it open like a book, keep as one piece of meat but so you can stuff the inside

Seal the pork fillet in a pan, seasoning with salt and pepper and place onto a baking tray with split facing upwards

In a bowl add a third of the basil, some salt and pepper, one crushed clove of garlic and a tablespoon of mustard

Stir mixture up then poor into the split pork

Hold the pork together and flip over so that the split side and contents are face down on the baking tray

Add the clove of garlic and chilli into a food processor with the pitta bread broken up and blend

Add the remaining basil and another tablespoon of mustard and blend again

add half a tablespoon of olive oil and the juice of half a lemon and blend again until it is like a paste

spread this mixture over the top of the pork until it is covered in the crust

Drizzle the remaining olive oil over the top of the pork

Put into a pre heated oven at 190c for 30 mins, remove and rest for ten