C.

Have a whole small ciabatta, about 85 g (314 oz), as well (this adds 220 calories)

D.

Make the salad with 200 g (7 oz) pasta and have a whole small ciabatta, as for C, as well (this adds 310 calories)

see all salads & vegetables SALADS & VEGETABLES.

Pasta with tomatoes & chillies

Parmesan isn't traditionally served with this sauce, but if you want to add some, go easy - 20 g (34 oz) of grated Parmesan will add 80 calories.

CALORIES PER PORTION 465 kCals serves 2 2 teaspoons olive oil 1 small onion, chopped 1 fat garlic clove, finely chopped 1 red chilli, deseeded and finely chopped, or to taste 1 x 400 g (13 oz) can chopped tomatoes 1 teaspoon sugar 200 g (7 oz) wholemeal spaghetti a few parsley leaves, finely chopped salt and freshly ground black pepper serve with: strongly flavoured salad leaves, such as rocket Heat the oil in a non-stick saucepan and add the onion. Cook gently until the onion is beginning to brown, then add the garlic and chilli, and stir. Add the tomatoes, sugar, a little salt and some black pepper and cook for about 15-20 minutes, or until the sauce is nice and thick.

Push the sauce through a sieve, discard the pulp that remains and return the liquid to a clean pan. Keep it warm over a very gentle heat while the spaghetti cooks.

Put a large saucepan of water over a medium to high heat and, when it begins to boil, add the spaghetti (break the strands if necessary) and a pinch of salt. Cook the spaghetti until it is just ready and still has a slight bite.

Drain the spaghetti, return it to the pan and add the sauce. Stir it well, and then ladle the pasta onto warmed plates. Scatter the parsley leaves over the top and serve immediately with a green salad.

B.

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

C.

Add a dressing, as for B, and also toast half a small ciabatta, about 40 g (134 oz), rub with half a garlic clove and drizzle over 1 teaspoon olive oil as well (this adds 240 calories)

D.

Add a dressing, as for B, also toast a small ciabatta, about 85 g (314 oz), rub with half a garlic clove and drizzle over 2 teaspoons olive oil as well (this adds 390 calories)

see all salads & vegetables SALADS & VEGETABLES.

Cauliflower cheese with smoky bacon

This is proper comfort food, to be enjoyed in front of the TV with your feet up!

CALORIES PER PORTION 495 kCals serves 2 1 large cauliflower 300 ml (12 pint) semi-skimmed milk 30 g (generous 1 oz) b.u.t.ter 2 tablespoons plain flour 1-2 teaspoons french mustard 30 g (generous 1 oz) strong cheddar cheese, grated salt and freshly ground black pepper 2 smoked back bacon rashers serve with: mixed salad leaves Preheat the oven to 180C (350F) Gas mark 4. Cut the cauliflower into florets and discard the leaves. Bring a pan of water to the boil and cook the cauliflower for about 5 minutes. Drain the florets in a sieve and put them in an ovenproof dish.

Warm the milk in a saucepan over a gentle heat; do not let it boil. Put the b.u.t.ter in a non-stick saucepan over a gentle to medium heat. When it has melted, stir in the flour and allow it to cook, still stirring, for 2-3 minutes until it changes colour.

Take the pan off the heat and gradually add the warm milk to the b.u.t.ter and flour mixture, whisking it in. When most of the milk has been added, put the pan back on the heat and add the mustard. Bring the sauce to a gentle simmer and allow it to thicken, whisking all the time, for about 5-8 minutes. Then add most of the cheese and allow it to melt, and take the sauce off the heat.

Check and adjust the seasoning, then pour the cheese sauce over the cauliflower. Sprinkle the remaining cheese on top and bake in the oven for 15 minutes or so until the cauliflower is tender and the top is beginning to brown.

Take a dry frying pan and fry the bacon until it is well done. Hold it above the pan to let the excess fat drain off, then blot it on kitchen paper to remove any remaining fat.

Take the cauliflower cheese out of the oven and crumble the smoky bacon over the top. Serve immediately accompanied by a green salad.

B.

Add a dressing to the salad (2 teaspoons olive oil and a good squeeze of lemon juice) as well (this adds 90 calories)

C.

Add a dressing, as for B, and have half of a wholemeal roll with 1 teaspoon low-fat spread as well (this adds 230 calories)

D.

Add a dressing, as for B, and have an entire wholemeal roll with 2 teaspoons low-fat spread as well (this adds 370 calories)

see all salads & vegetables SALADS & VEGETABLES.

Warm potato salad with smoked fish

This is a hearty, flavoursome meal, which could be served cold as a packed lunch if need be.

CALORIES PER PORTION 445 kCals serves 2 500 g (1 lb) new potatoes 1 tablespoon olive oil 1 teaspoon cider vinegar or white wine vinegar 150 g (5 oz) smoked salmon 3 tablespoons light mayonnaise 12-1 teaspoon French mustard, or to taste (optional) 6 spring onions, chopped a handful of flat-leaf parsley, chopped salt and freshly ground black pepper serve with: mixed salad leaves Put a large saucepan of water over a high heat and add a pinch of salt. Cut the bigger potatoes into chunks no larger than 2 cm (just under 1 inch) and add them to the pan. Bring the water to the boil and cook the potatoes until they are just tender, about 10 minutes.

Put the oil and vinegar in a small jar with a lid, seal the jar - making sure it is firmly closed - and shake it vigorously to combine.

Drain the potatoes well and put them in a large bowl. Pour the dressing over them, stir well and set the bowl to one side for 5 minutes.

Cut the smoked salmon into strips and put them in another bowl. Add the mayonnaise, mustard, spring onions and parsley and stir them together gently. Then add this mixture to the potatoes and combine everything carefully, using a wooden spoon. Check the seasoning and add salt and black pepper if necessary.

Divide the salad leaves between 2 plates and spoon the warm potato salad on top. Serve immediately.

B.

Increase the amount of smoked salmon to 200 g (7 oz) and have a slice of wholemeal or granary bread (no spread) as well (this adds 140 calories)

C.

Increase the amount of smoked salmon, as for B, but use 700 g (113 lb) potatoes in the recipe and add another tablespoon mayonnaise as well (this adds 250 calories)

D.