Autumn Soup

Serves 4.

Ingredients:
½ onion, chopped.
1 medium butternut squash, peeled and chopped into chunks.
1 medium sweet potato, peeled and chopped.
5 small (salad/new) potatoes, chopped.
½ celeriac, peel and chopped.
1 granny smith apple, peeled and chopped.
4 cups of vegetable stock (I used one veg stock cube)
1 tsp of mixed spice.
Salt and pepper to season.
2 bacon medallions, chopped.

Method:
I have a soup maker so I just popped all the ingredients apart from the bacon into the maker & set it to smooth. I did a second quick blend to ensure it was very smooth.

Alternatively:
In a large heavy pot, pop all your chopped vegetables in and pour in the stock.
Cover and leave to simmer on a medium heat until the vegetables are soft.
Remove from heat and using a hand blender, blitz until smooth.
In a separate pan, fry off the bacon until crisp.
Serve with the chopped bacon on top and season to taste.

"Fakeaway" Chicken and Cashew Nut

Serves 2

Ingredients:
2 skinless Chicken Breasts
2 cloves of garlic - finely chopped
1 tsp of freshly grated ginger
1 red chilli pepper - finely chopped
1 red pepper - sliced
1 red onion - chopped
¼ head of broccoli - separated into small floret’s
2 tsp corn flour (1 pp)
1 tsp chilli powder
3 tbsp soy sauce
2 tsp honey (2pp)
½ cup of water
A dash of Balsamic Vinegar
Cashew nuts - halved (10 full nuts in 2pp - add as many or as few as you like!)
Daily allowance of oil
Brown Rice to serve

Method:
Coat the chicken in a combination of 1tsp corn flour and 1 tsp chilli powder.
Gently fry in oil from daily allowance.
Once browned, add the garlic, ginger, onion, chilli pepper and red pepper.
Once softened, remove from heat. Remove chicken from the pan and shred.
Return to the pan and return to the heat.
Add the Soy Sauce, honey and Balsamic Vinegar. Add the ½ cup of water and stir.
Disolve the remaining 1 tsp corn flour in a little water and stir through the mixture.
Add the broccoli and the cashew nuts.
Serve with brown rice and season to taste.

Filling and Healthy "Green" Soup

Ingredients:
½ head of broccoli
1 onion - chopped
1 cloves of garlic - chopped
2 - 3 potatoes - peeled and chopped
½ cup sweet corn
1 vegetable stock cube dissolved in ½ pint hot water
1 Laughing Cow Blue Cheese triangle (One is 0pp)
A handful of raw spinach
½ teaspoon of Nutmeg
Salt and Pepper

Method:
Chop all the vegetables and put in a large pot with the stock cube and water.
Simmer for 20 minutes.
Add the Blue Cheese Triangle and spinach and blend.
Stir in the nutmeg and season to taste.
Serve with a slice of Filling and Healthy bread.

Filling and Healthy Strawberry Flapjacks.

Ingredients:
400g Porridge oats
2 tbsp low fat natural yogurt.
1 banana
1 egg
Approximately 10 strawberries
1 tbsp Golden Syrup (Equals 1pp in value)
1 tbsp sweetener if desired

Method:
In a blender, blitz the strawberries, banana, egg and yogurt.
In a bowl, combine the oats and the berry mixture.
Add the golden syrup and sweetener.
If desired at this stage, you could add dried fruit eg raisins and Pro Point.
In a grease proof paper lined baking tray, spread out the mixture evenly.
Flatten the mixture and bake at 180’ for 50 minutes or until firm & golden.
Cut while warm and leave in tine. Remove once cool.

Enjoy with a cup of tea and a smear of the F&H jam on top!

Cheats Filling and Healthy Mac and Cheese.

Cheats Filling and Healthy Mac and Cheese.
Serves 2-less than 1pp per serving so free on f&h.
Ingredients:
120g uncooked wholegrain pasta
¼ low fat fresh mozzarella ball - I use Aldi (full ball is 6pp-¼ is 1pp)
1 low fat laughing cow blue cheese triangle (1 is 0pp)
Dash of slim line milk
2 tbsp quark (non fat cream cheese)
1 f&h approved slimbo
½ red onion
1 clove of garlic
2 Bacon Medallions
Approximately 2 tbsp Sweet corn

Method:

1. Slowly bring a pot of salted water to the boil and add the whole grain pasta.
2. In a frying pan, using oil from your daily allowance, fry the bacon, red onion and garlic until cooked.
3. Remove from the heat.
4. Once pasta is cooked through, pour off all water except ½ a cup. Leave this in the pot with the pasta.
5. Keeping the pasta off the heat, add in the fresh mozzerella, blue cheese and the dash of milk. Stir until the cheese melts.
6. Add in the Quark and stir to create a creamy sauce.
7. Add in the onion, garlic, bacon and corn and combine.
8. Toast the slimbo and using a hand held blender, blitz to breadcrumbs.
9. Pour the pasta onto a plate and top with breadcrumbs.
10. Enjoy!
    
    
    
    
    

　

Filling and Healthy Chilli and Lime Crispy Chicken.

Chilli and Lime Crispy Chicken.

Ingredients:
Two Skinless Chicken Fillets
1 cup porridge oats
2 tsp chilli powder (more if desired)
One lime - zest and juice
½ cup of skimmed milk
Salt and pepper

Method:

1. Pre-heat oven to 180’.
2. Cut the chicken fillets into “tender” size slices.
3. Using a hand held blender, blitz the porridge oats until fine.
4. Add the chilli powder and stir.
5. Add the zest and juice of one lime and combine.
6. Individually dip the chicken into the milk and then roll in porridge mixture.
7. Lay the chicken on a baking tray and oven bake for 25 minutes (or until crispy) turning halfway through.
8. Remove from oven and serve with a wrap and fresh vegetables.

　

F&H Sloppy Joes

F&H Sloppy Joes with Crispy Wedges

Serves 4.

Ingredients:
For Sloppy Joes-500g Extra Lean Beef Mince
1 garlic clove - finely chopped
½ Red Pepper - finely chopped
½ Red Onion - finely chopped
1 carrot - grated
1 Beef Stock Cube
400ml Passata
3 Tsp Balsamic Vinegar
2 Tsp Soy Sauce
2 -3 Tsp Chilli Powder (more or less to suit personal taste)
2 Tsp Tomato Puree
4 x “Burger Bun” of choice - eg slimsters, pitta etc.
4 Tsp Quark
Spinach to garnish
For Wedges-8 New Baby Salad Potatoes (more if needed)
2 tsp Chilli Powder
Daily oil allowance

Method:

1. Preheat oven to 180’.
2. Cut potatoes in half, then into quarters and finally into eighths.
3. Place in a sauce pan with boiling water and gently par-boil for 5 - 10 minutes.
4. Remove from heat and drain.
5. Sprinkle wedges with chilli powder and shake whilst in the sauce pan. Pour in 1 tsp of oil and shake.
6. Spread out evenly on a lined baking tray and place in the oven for 25 minutes or until crispy.
7. In a frying pan slowly brown the mince over a medium heat.
8. Add the garlic, pepper and onion and soften.
9. Add the Passata, balsamic vinegar and soy sauce.
10. Crumble in the stock cube and combine.
11. Add in the Chilli powder and tomato puree.
12. Transfer to a sauce pan and cover. Gently simmer for 15 - 20 mins.
13. Remove from heat.
14. Cut your bun of choice in half and spread with Quark.
15. Line the bun with Spinach and fill with the mixture.
16. Top with a sprinkle of cheese if desired.
17. Serve with crispy wedges and fresh corn on the cob.

**I used the aldi Gluten Free Whole grain Rolls for my bun as I’m a Coeliac.

They are 3pp each. **

Sticky and Sweet Chicken

Sticky and Sweet Chicken

Serves 3 (or two large portions!)

Ingredients:
1 small piece ginger - grated
1 garlic clove - finely chopped
½ red pepper - finely chopped
1 small fresh chilli - finely chopped
2 tbsp soy sauce
2 -3 tsp honey
3/4 carton of Passata
2-3 skinless chicken fillets chopped

Method:

1. In a pan, using your daily allowance of oil, gently brown off the chopped chicken breasts. Add in the ginger, garlic with the soy, pepper and chilli.
2. Once browned, remove from heat.
3. Transfer to a sauce pan and add the soy, passata and honey. Cover and allow to simmer for 15 minutes or until the chicken has cooked through. The sauce should be thick and sticky.

Serve with egg fried brown rice and a sprinkle of sesame seeds if desired.

**The only thing that needs to be PP on the F&H plan is the honey which works out as 1pp per tsp so it’s 1 pp per serving of chicken. J **

F&H/SS Chicken Satay

Cheeky Chicken Satay.

Serves 3 (or two large portions!)

Ingredients:
1 small piece ginger - grated
1 garlic clove - finely chopped
½ red pepper - finely chopped
1 small fresh chilli - finely chopped
Zest and juice 1 lime 1
1 tbsp soy sauce
1 tbsp mild curry powder
1 tbsp smooth peanut butter - I use the Kelkin natural peanut butter.
2 skinless chicken breast fillets
½ carton of Passata

Method:

1. Combine the ginger, garlic with the soy, curry powder, pepper, chilli and peanut butter in a bowl. Add a small splash of water if it’s too stiff.
2. Put the chicken in the sandwich bag and give it a bit of bash! This isn’t essential, but it tenderises the chicken a bit…and it’s fun!
3. In a pan, using your daily allowance of oil, gently brown off the chicken breasts. Once browned, remove from heat. Pour the sauce mixture into a saucepan & add the chicken. Cover and allow to simmer for 20 minutes or until the chicken has cooked through. The sauce should be thick enough to coat the back of a spoon. Add some skimmed milk if required.
4. Once cooked, remove from heat and using a fork, pull the chicken apart. Stir so all the pulled chicken is coated in the sauce.

Serve with egg fried brown rice.

**The only thing that needs to be PP on the F&H plan is the peanut butter, and mine works out as 2pp per 15g so it’s 1 pp per serving. J **



Spicy Chicken Enchiladas

Free on F&H/SS - If you choose to add the cheese it’s 2pp from your weeklies
Or 11 pro points if pointing.


Ingredients:
 One Chicken Fillet - cubed (Free on F&H or 4 pro points)
½ Carton of Passata (Free on both plans)
One clove of Garlic - finely chopped (Free on both plans)
One Shallot - finely chopped (Free on both plans)
½ pepper - sliced (Free on both plans)
Cajun spices to taste (Free on both plans)
2 x Bfree Gluten Free Wraps - adjust pp according to your preferred wraps (5 pro points for two wraps) ***
Lidl Low Fat Grated Cheese - 2 pro points worth.

Method:

1. Heat pan with spray oil and add chicken.
2. Gently brown the chicken and then add the shallots and garlic.
3. Once softened, add the sliced pepper and cajun spices.
4. Pour in ¾ of the passata into the pan & combine.
5. Remove from the heat and add in ½ of the grated cheese.
6. Spoon the mixture into centre of the two wraps and roll the wrap.
7. Place in an oven proof dish and pour the remaining passata over the top of the two wraps.
8. Top with the remaining grated cheese.
9. Cook in an oven for 15 minutes at 180’ or until the cheese is melted & wraps are slightly crisp.
10. Enjoy!

*** I do not count these wraps on F&H as I am a coeliac and I cannot have the WW ones. The Bfree wraps are low in Pro point value, however you can substitute these for a suitable, approved F&H alternative. ***

Banana and Raspberry Pancakes with Chocolate and Coconut Topping.

Ingredients:
1 Egg
1 Ripe Banana
2 tsp of gluten free flour (1pp)
10 raspberries - mashed
1 tsp Nutella (1pp)
1 tsp of desiccated coconut

Method:

1. As with the normal banana pancakes, whiz up the banana and egg in a bowl until smooth. Add in the flour (I used gluten free but standard flour, buckwheat etc can be used also) and stir thoroughly.
2. Add in half of the raspberry and stir.
3. Fry in a good non stick pan with spray oil until cooked through.
4. Heat the tsp of nutella with a ½ - 1 tsp of water and stir to make a chocolate sauce.
5. Serve with the remaining raspberries and a sprinkle of coconut. 

Baked Oatmeal.

Ingredients:
1 cooking apple (pealed & diced)
3 cups of (gluten) free oats
1/2 cup of raspberries
3 cups of water
¼ cup Sweetener
Cinnamon to taste

Directions:

• Preheat oven to 190‘. 
• Take out a loaf pan and grease lightly with spray oil.
• Mix diced apples, oats, raspberries, water and sweetener. 
• Pour in loaf tin and sprinkle on top a little cinnamon. (to taste)
• Cover tightly with foil. 
• Bake for 45 - 50 minutes, stirring halfway through.
• Before serving let cool for 5-10 minutes in pan and enjoy!
• Serve with warm low fat custard or fat free yogurt.

******BE WARNED….IT IS VERY FILLING!!****

Simple Start Muffins.

Ingredients:
3 Ripe Bananas - mashed
1 cup Skimmed milk
2 Eggs - lightly beaten with a fork
1 tsp Baking Powder
3 cups Oats
3 teaspoons Cinnamon
And add one of the following combinations:
Option 1:
Apples & Raspberry (One Peeled & Diced Apple & ½ cup Raspberries)
Option 2: 
Raspberry, Strawberry & Chocolate (½ cup Raspberries, ½ cup strawberries, one Aldi Moser Roth Milk Choc bar - grated *4pp*)
Option 3: 
1 cup Blueberries

Directions:

• Preheat oven to 180‘.
• Mash the bananas in a medium mixing bowl with a fork, until the lumps are mostly gone.
• Add the rest of the ingredients and stir together with your fork. 

*This is your basic mixture. You now mix in your optional ingredients.* 

Option 1: Apples & Raspberry

Option 2: Raspberry, Strawberry & Chocolate

Option 3: Blueberries

• Spoon 1 tbsp of the mixture into each paper case. 
• These muffins have a tendency to stick, so lightly spray with spray oil. 
• It should make 15-18 muffins.
• Cook for 20 minutes on 180’
• Let the muffins cool for about 10 minutes on a wire rack before eating.

Simple Start Beef Burrito with crispy wedges

Serves 2.

Ingredients:
For Beef Mixture
250g Extra Lean Beef Mince
½ Red Onion - peeled and chopped
One Red pepper - chopped
One tsp oil from daily allowance
One beef stock cube
½ carton Passata
1 tsp Tomato Puree
Chilli Powder - add to taste
Cumin Powder - add to taste

For dressing the Burrito
Rocket and Spinach leaves chopped
20g of reduced fat cheese (2pp from weeklies)
1 tbsp of Quark mixed with 1 tsp of water and black pepper to taste.
Two WW wraps - free on SS

For the Wedges:
6-8 small new potatoes - sliced into wedges
One tsp from daily allowance

Method:
Pre-heat oven to 190’.
Place potatoes into a large saucepan and boil until par-boiled (approx 15 minutes)
Once par-boiled, drain the wedges and place in a baking tray.
Drizzle with oil and toss until evenly coated.
Bake for approximately 25minutes, or until crispy.

In the meantime…
In a large saucepan on a medium heat, fry the extra lean beef until browned.
Add the red onion and pepper and cook until softened.
Add a crumbled stock cube and then stir in the passata.
Add in the chilli powder and cumin, along with the tomato puree.
Leave to simmer for approximately 10 minutes, until the sauce thickens and coats the beef.
Remove from heat.
Place two wraps on a plate and warm in microwave for 10-15 seconds.
Remove from microwave.
Assemble the Burrito as follows:
Wrap, rocket & spinach, beef mixture, 1-2 tsp of quark dressing and sprinkle of cheese.
Fold the wrap, ensuring to tuck in the end of the wrap for easy eating.
Remove wedges from oven and serve along with the wrap.

Simple Start Creamy Potato and Sweet Corn Soup

(Serves 2)

Ingredients:
5 - 6 baby potatoes - washed and sliced.
¼ cup Sweet Corn
¼ Red Onion - sliced
One clove of Garlic - peeled and finely chopped
One bacon Medallion - cut into slices
One vegetable stock cube
200ml skimmed milk
1 tsp Corn flour mixed with 2 tsp of milk. (1pp for one TBSP, 0pp for 1tsp)

Method:

1. Place the sliced baby potatoes in a sauce pan and cover with hot water. Add a sprinkle of salt and simmer. 
2. Cook for 10 minutes on a medium heat until the potatoes are parboiled. 
3. Remove from heat.
4. Pour away approximately half the salted water and leave the remaining potatoes & water in the pan. Add the 200ml of milk to the potatoes.
5. In a frying pan, dry fry the onion and garlic.
6. Once softened  add to the potato & water.
7. Add in the sweet corn, crumbled stock cube and milk and stir.
8. Return to the heat for 10 minutes, ensuring not to boil.
9. In a separate pan, dry fry the sliced bacon until crisp.
10. Remove the soup from heat after 10 minutes and slowly add in the corn flour mixed with milk, stirring continuously. 
11. Pour into a bowl, and garnish with the sliced bacon. 



Simple Start Banana & Raspberry Muffins

Ingredients:
2 cups of oats
¾ cup sweetener
1 tbsp cinnamon
1/2 tsp salt
1/2 tsp baking powder
1-2 bananas (very ripe, mashed)
One pear
2 eggs (beaten)
1/4 cup zero fat yogurt
½ cup raspberries

Method:

1. Preheat oven to 180‘. 
2. Line a loaf tin with greaseproof paper or a muffin tin with paper cases & set aside.
3. Take one cup of the oats and using an blitz until they become a coarse flour.
4. In a large mixing bowl, stir together blitzed oats, oats, the sweetener, cinnamon, salt and baking powder. 
5. Whisk the eggs in a separate bowl until foamy.
6. Add in the banana, pear, yogurt and mix until smooth. 
7. Add to the dry ingredients, and stir until the batter comes together. 
8. Pour batter into prepared pan.
9. Bake in preheated oven for 45 to 50 minutes, or until the top of the loaf feels firm to the touch and a toothpick inserted into the centre comes out with a moist crumb. 
10. Let cool in the pan for 5 minutes before removing from tin and transfer to a wire rack to cool completely before slicing.
11. If using paper cases, remove from the pan immediately and allow to cool on a wire rack.

Simple Start Curry Roasted Chickpea & Sweet Potato Salad

Ingredients:
¼ tin Chickpeas - drained and washed
¼ Sweet Potato - peeled and chopped
1 tsp of oil from Daily Allowance
1 -2 tsp of Curry Powder
½ Yellow Pepper - sliced
1 tbsp Sweet Corn
½ a Beetroot - chopped
A few heads of Broccoli
Feta (1pp worth) - crumbled
1-2 tsp Quark
Black Pepper
1 tsp water

Method:

1. Put the chickpeas and sweet potato in a roasting dish. Sprinkle with curry powder and drizzle with oil. 
2. Toss to ensure all the chickpeas and sweet potato are coated.
3. Oven roast for 20 minutes at 180’ until slightly crispy.
4. Add all the other ingredients to the roasting dish and mix together.
5. Place salad on a plate.
6. In a separate dish mix the Quark with the water to make a dressing. Add in a sprinkle of black pepper.
7. Drizzle the salad with Quark dressing and enjoy!



Simple Start Roasted Pepper and Sweet Potato Salad.

Ingredient:
Half a Sweet Potato - Pealed and chopped
One Red Pepper - Sliced
Half a Red Onion - Sliced
A few heads of Broccoli - Chopped
One Bacon Medallion
One Carrot - Grated
One Beetroot - Chopped
Handful of Sweet-corn
Rocket
1 tbsp Quark
Tsp Sweet Chilli

Method:

1. Par-boil the chopped Sweet Potato.
2. Once par-boiled, put in an oven proof dish along with the sliced Red Pepper and Onion.
3. Oven roast for 15-20mins until slightly crisp.
4. In the meantime grill/dry fry a bacon medallion and chop.
5. Once oven roast vegetables are ready, combine with the other vegetables.
6. In a separate dish, stir 1 tsp of sweet chilli into one tbsp of quark.
7. Add this to the vegetables and mix thoroughly.



Simple Start Carbonara

Ingredients:
60g Spaghetti  pasta
2 x Bacon Medallions
½ a clove of garlic - peeled and finely chopped
1 cup of button mushrooms - thinly sliced
½ cup of frozen peas, defrosted
1 large egg yolks
50g quark
Salt and freshly ground black pepper

Method:

1. Bring a large saucepan of lightly salted water to the boil. Add pasta and boil until el-dente. 
2. Cook the bacon in a non stick frying pan for 3-4 minutes. Add the garlic and mushrooms.
3. Add the peas cook for 1 minute to heat through.
4. In a small bowl, whisk the egg yolk and quark together with some seasoning.
5. Ladle some of the pasta cooking water into a cup and set aside.
6. Drain the pasta. 
7. Place them back in the saucepan. 
8. Add the bacon and vegetable mixture and stir through. 
9. Remove from the heat and stir in the egg and quark mixture, adding 2-3 tablespoons of the reserve cooking water to loosen the sauce a little. 
10. Stir thoroughly until the pasta is coated.
11. (Ensure pasta is piping hot while doing this to allow the egg mixture to cook.)
12. Serve immediately. 

Simple Start Slow cooked Beef Stroganoff.

(Serves 4)

Ingredients:
1lb of Lean Stewing Steak - cubed
One punnet of  button mushrooms - sliced
One red onion - sliced
Two cloves of garlic - finely chopped
One beef stock cube
One cup of water
Half a tub of Passata
Half a tub of Quark

Method:

1. In a hot pan, seal the stewing steak.
2. Pour the passata, and water into your slow cooker.
3. Add in the red onion, mushrooms, garlic and stewing steak.
4. Crumble in the beef stock cube.
5. Put lid on slow cooker and cook on high for 3-4 hours or medium for 6-7 hours.
6. When ready to eat, remove ingredients from the slow cooker and transfer to a bowl.
7. Add in the ½ tub of Quark and stir. (this reduces the risk of Quark separating.)
8. Season to taste.
9. Serve with brown rice.



Simple Start Air Popped Popcorn.

Ingredients:
Popping Corn Kernels (I use Kelkin wholegrain)

Equipment:
One microwave..
One microwave bowl
One lid/plate

Method:

1. Pour your serving of kernels into the bowl
2. Cover with the lid/plate
3. Heat on high for 2 ½ - 3 minutes shaking halfway
4. Keep popping until pops are approx 2 -3 seconds apart
5. Remove from microwave and season with salt.

Alternatives:
Sweet Popcorn..sprinkle with sweetener and cinnamon! 



Simple Start Colourful Salad.

Ingredients:
Rocket
Broccoli - washed and chopped 
½ Red Pepper - sliced 
Corn 
1 Beetroot - chopped
One bacon medallion - grilled
1/2 chicken breast  - grilled
Sun dried tomato with garlic (not in oil) - chopped
1pp worth of feta. (taken out of weeklies) - crumbled
3 tsp Quark
Black Pepper
2-3 tsp of water

Method:

1. Shred the chicken breast and chop the cooked bacon.
2. Combine all the ingredients together and mix well.
3. In a little dish add water to the quark & stir. Add in black pepper to taste.
4. Pour the quark dressing over the salad and enjoy!

Simple Start Chicken Fajitas

Ingredients:
One Chicken Breast-chopped
1/4 Red Onion-finely chopped
1 clove of Garlic-crushed
1/4 Yellow Pepper-sliced
1/4 Red Pepper-sliced
3-4 button Mushrooms-sliced
1/4 cup Kidney Beans
1 vegetable stock cube
1/2 carton of Passata
1 tsp Chili Pepper
1 tsp Cayenne Pepper
Salt & Pepper to season
2 - 3 tsp Quark
2 Calorie Controlled wraps

Method:

1. Heat a sauce pan, spray with spray oil and add the chopped chicken breast. 
2. Add in the red onion and garlic and cook until softened & chicken is cooked through.
3. Add in the remaining vegetables and cook for a few minutes.
4. Add in the kidney beans and stir.
5. Pour in the Passata and crumble in the stock cube. Add the spices.
6. Allow to cook for 10 minutes.
7. Season with salt and pepper.
8. Spread quark on the wraps before filling with the chicken mixture.
9. Enjoy! 

Simple Start Chilli

Ingredients:
250g Extra Lean Beef Mince
½ pack of Passata (Sieved Tomato)
Chilli powder (mild, medium or hot depending on personal taste)
Beef Stock Cube
1 clove of garlic
½ Red Onion
½ Red Pepper
4-5 button mushrooms
Wholegrain Rice
Sweet-corn
Peas

Prep:
Begin cooking the wholegrain rice (mine takes 35mins to cook)

Method:

1. Finely chop garlic and red onion. Soften in a frying pan with spray oil.
2. Add the extra lean beef mince and cook until browned.
3. Add in the pepper and mushrooms.
4. Crumble in the beef stock cube, add a little water to dissolve.
5. Once all combined, add the ½ pack of passata & spice and stir.
6. Leave all the ingredients to simmer for 15 minutes.
7. Serve with wholegrain rice with sweet-corn and peas through in.



Simple Start Lemon Curd

Ingredients:
2-3 Lemons
1/2 cup of Splenda
Pinch of Salt
1 Egg
1 Egg Yolk
1/2 tsp vanilla

Method:

1. Wash and zest your lemons.  
2. Mix the zest with the splenda in a bowl.
3. Juice lemons until you have 1/3 cup of lemon juice.  
4. Strain out any seeds.  
5. Add the juice, lemon zest & splenda & sauce to saucepan.
6. Warm over medium heat, stirring constantly, until all the splenda is dissolved.
7. Beat the egg and egg yolk together in a medium bowl
8. While whisking constantly, slowly pour the warm lemon mixture into the eggs.  
9. Continue to beat for a minute or so.
10. Return the mixture to the saucepan and cook over low heat, whisking constantly, until the mixture thickens, about 10-15 minutes.  Remove from the heat and stir in the vanilla.
11. Let the curd cool to room temperature, then transfer to a glass jar or another airtight container.  
12. Store in the refrigerator.  

Lemon curd will keep, refrigerated, for at least two weeks. 

Simple Start Fancy French Toast.

Ingredients:
Two slice of your chosen calorie controlled bread
One medium egg
A dash of skimmed milk
Cinnamon
Sweetener
Strawberries
Raspberries
Quark

Prep:
Chop strawberries into small chunks and half the raspberries.
In a small dish, combine 3-4 tsp of quark with a sprinkle of sweetener and cinnamon.

Method:

1. Crack your egg into a shallow bowl and lightly whisk. Add a dash of skimmed milk and stir.
2. Dip your bread on both sides into the eggy mixture.
3. Heat a sauce pan and spray with spray oil.
4. (Alternatively, use a George Foreman to grill the bread)
5. Once the pan is hot, place the eggy bread into the pan, and turn occasionally.
6. Allow to brown, and once cooked through, remove from the heat.
7. Serve with the sweetened Quark and the chopped fruit.



Simple Start Chicken Curry.

Ingredients:
2 Chicken Breasts
Red Onion
Garlic
Red & Yellow Peppers
Button Mushrooms
Chickpeas
Quark (0% fat cream cheese)
Medium Curry Powder to taste
Approx 150ml Boiling water with a Chicken Stock Cube dissolved
Wholegrain Brown Rice
Peas & Sweet corn

Method:

1. Finely chop the red onion and garlic and soften in a frying pan with spray oil.
2. Cut chicken into small pieces and add to the garlic and onion. Cook until browned.
3. Chop all the other vegetables and add to the chicken, garlic and onion.
4. Add the chickpeas to the mix.
5. Once all combined, add the chicken stock and stir.
6. Add in the curry powder to taste, I used around 3 -4 tsp.
7. Allow to simmer for 15 minutes or until all vegetables are soft.
8. Top up the liquid with more boiling water if it is becoming too dry.
9. (You want the vegetables to remain covered but it not to be too soup like!)
10. Once all is cooked through, add 2 tbsp of Quark to the pan and stir until well combined.
11. It should be a creamy looking curry sauce. You can add more quark if needed.
12. Serve with boiled wholegrain rice. I add a stock cube, peas and corn to my rice when it is cooking for added flavour.

Alternatives:
You could also add butternut squash and sweet potato to the curry.
You could also serve with egg fried wholegrain rice.
I grilled the chicken breast in the George Foreman, however you could use spray oil and chop the chicken & brown in a frying pan.

Simple Start Chicken and Sweet Potato Pasta.

Ingredients:
Chicken Breast x 2
Half a Sweet Potato
1 -2 garlic cloves
Half a red onion
5-6 Button mushrooms
150ml boiled water with a vegetable stock cube 
2 -3 tbsp Quark
Wholegrain Pasta

Method:

1. Peel and cube the sweet potato. Place in a sauce pan & cook through.
2. Put the pasta on to cook in a separate pan of salted water.
3. Finely chop the onion and garlic, and soften in a separate pan with spray oil.
4. Once softened, add chopped chicken breast and gently cook until slightly browned.
5. Add the sliced button mushrooms.
6. Pour in the stock and allow to simmer for 10 minutes.
7. Add the sweet potato.
8. Stir in the Quark until combined (more can be added if needed.)
9. Pour the chicken sauce over the pasta & stir.

Enjoy!