Rocket, tomato, borlotti bean & chicken salad

If you are taking this as a packed lunch, carry the rocket and salad leaves separately and make up the salad when you are ready to eat.

CALORIES PER PORTION 350 kCals serves 2 1 teaspoon olive oil 2 chicken b.r.e.a.s.t.s, about 100 g (312 oz) each juice of 1 lemon 1 x 400 g (13 oz) can of borlotti beans, drained and rinsed 3 teaspoons olive oil 2 teaspoons balsamic vinegar 1 garlic clove, cut in half 1 x small bag of rocket 1 x bag of mixed salad leaves 4 ripe tomatoes, chopped 1 small red onion, chopped salt and freshly ground black pepper Cook the chicken in advance. Preheat the oven to 200C (400F) Gas mark 6. Put the oil in an ovenproof dish, rinse the chicken b.r.e.a.s.t.s and pat them dry. Put most of the lemon juice in the dish as well, then turn the chicken b.r.e.a.s.t.s in the oil and lemon mixture so they are evenly coated. Pour over the rest of the juice.

Put the dish in the preheated oven and roast for 15 minutes, then turn the chicken b.r.e.a.s.t.s over and cook the undersides for a further 5 minutes. Turn them over once more and allow the tops to colour a little. Check that the chicken b.r.e.a.s.t.s are done, which will depend on their size - a knife inserted in the thickest part of the fillet should produce a little clear liquid. Take them out and leave them to cool, then cover and refrigerate until needed.

Put the beans in a saucepan of water, bring to a simmer and cook for a couple of minutes. Drain them and put them in a bowl. Add 1 teaspoon each of the olive oil and balsamic vinegar, and stir everything together. Set the beans aside to cool.

Rub the inside of a large bowl with the cut surfaces of the garlic (discard the garlic after this). Put the rocket and the mixed leaves in the bowl, then add the tomatoes and red onion. Add the rest of the olive oil and balsamic vinegar, and mix everything together. Now add the borlotti beans, and mix them in as well.

Cut the chicken b.r.e.a.s.t.s into chunks and add them to the bowl. Add a little salt and black pepper. Mix everything together once more, thoroughly but quite gently, and serve immediately.

B.

Have half a small ciabatta, about 40 g (134 oz) as well (this adds 110 calories)

C.

Have half a small wholemeal roll with 1 teaspoon low-fat spread as well (this adds 140 calories)

D.

Have an entire small wholemeal roll with 2 teaspoons low-fat spread as well (this adds 280 calories)

see all salads & vegetables SALADS & VEGETABLES.

Black-eyed bean salad with red onion & hard-boiled egg

Use canned beans if you prefer - about one-and-a-half tins, well rinsed and drained. Simmer them in a little water for 5-10 minutes with the onion and bay leaf.

CALORIES PER PORTION 440 kCals serves 2 125 g (4 oz) dried black-eyed beans 1 onion, chopped 1 bay leaf 2 eggs 5 teaspoons olive oil juice of half a lemon a large handful of flat-leaf parsley, chopped salt and freshly ground black pepper 10 black olives, pitted and halved serve with: mixed salad leaves Soak the beans in plenty of cold water overnight. The next day, drain them and put them in a saucepan, cover with fresh water and bring to the boil. Boil for 10 minutes, removing any sc.u.m that forms, and then add the chopped onion and the bay leaf. Lower the heat and simmer for 45-60 minutes, or until the beans are soft. Meanwhile, hard-boil the eggs.

Drain the beans and allow them to cool until they are no longer hot but are warm right through. Remove the bay leaf. Put 3 teaspoons of oil, the lemon juice and the chopped parsley in a bowl and mix them well. Then add the drained beans and stir everything together. Cover the beans and leave them to absorb the flavours for 30 minutes.

Put some salad leaves on each plate. Check the seasoning of the beans and add salt and black pepper to taste. Stir the beans and then divide them between the 2 plates. Peel the hard-boiled eggs and cut them into quarters. Decorate the salad with the eggs, and then top with the olives. Finally, drizzle a teaspoon of olive oil over each salad and serve immediately.

B.

Add some extra dressing: add 1 more tablespoon of olive oil and a little more lemon juice, to taste (this adds 120 calories)

C.

Add some extra dressing, as for B, and have a 50 g (2 oz) slice of ciabatta to soak up the juices as well (this adds 255 calories)

D.

Add some extra dressing, as for B, and have a whole small ciabatta (no spread necessary), usually about 85 g (314 oz) (this adds 350 calories)

see all salads & vegetables SALADS & VEGETABLES.

Penne with peas, cream & Parmesan

If you're a fan of macaroni cheese, you'll love this sophisticated version, which is rich and scrumptious.

CALORIES PER PORTION 535 kCals serves 2 200 g (7 oz) penne or similar pasta 150 g (5 oz) frozen peas 75 ml (3 fl oz) single cream 25 g (1 oz) Parmesan cheese, grated salt and freshly ground black pepper serve with: salad leaves Put a large saucepan of water over a medium to high heat, and when it begins to boil add the pasta and a pinch of salt.

Meanwhile, put the frozen peas in a sieve and run them under the cold tap to dislodge any excess ice. After the pasta has been cooking for about 5 minutes, put the peas in a separate saucepan, cover with water and bring to the boil. Lower the heat and simmer until they are cooked, about 2-3 minutes.

Drain the peas well, return them to the pan and add the cream; warm the cream through but do not allow it to boil. Take the pan off the heat and add half the Parmesan and stir in; the warmth should melt the cheese.

Drain the pasta and return it to its pan, then pour the pea, cream and cheese mixture into the pasta and stir everything together well. Check for seasoning and scatter the remaining Parmesan over the pasta. Serve immediately, accompanied by a plain green salad.

B.

Add a dressing (2 teaspoons olive oil and 1 teaspoon lemon juice) to the green salad (this adds 90 calories)

C.

Add a salad dressing, as for B, and have half a small wholemeal roll (no spread) to mop up the sauce as well (this adds 230 calories)

D.

Add a dressing, as for B, have a wholemeal roll, as for C, and use 250 g (8 oz) pasta between 2 servings (this adds 320 calories)

see all salads & vegetables SALADS & VEGETABLES.

Pasta salad with tuna & peppers

It's fine to prepare this in advance, but don't add the mayonnaise and balsamic vinegar until you are ready to eat.

CALORIES PER PORTION 480 kCals serves 2 150 g (5 oz) penne a pinch of salt 1 teaspoon olive oil 1 x 185 g (612 oz) can of tuna in spring water 12 black olives, pitted and chopped 1 red pepper, deseeded and diced 2 tomatoes, deseeded and chopped a handful of flat-leaf parsley, leaves only, finely chopped 3 tablespoons light mayonnaise 1 teaspoon balsamic vinegar freshly ground black pepper serve with: salad leaves Put a saucepan of water over a medium to high heat and, when it begins to boil, add the pasta and a pinch of salt. Cook the pasta until it is just ready and still has a slight bite, then drain and rinse under a cold tap. Put it in a large bowl and add the olive oil; stir them together.

Drain the tuna and flake it into the bowl with the pasta. Add the olives, pepper, tomatoes and parsley and stir everything together gently with a wooden spoon.

In a separate bowl, mix the mayonnaise, balsamic vinegar and plenty of black pepper. Add this mixture to the pasta and stir it in thoroughly with the wooden spoon; serve immediately, accompanied by some salad leaves.

B.

Have half a small ciabatta, about 40 g (134 oz), as well (this adds 110 calories)