see all fish, poultry & meat FISH, POULTRY & MEAT.

Moroccan lamb ca.s.serole with apricots

With the sweetness of apricots and the warmth of spices, this dish tastes like an expensive gourmet creation, but in fact it couldn't be simpler to make.

CALORIES PER PORTION 635 kCals serves 2 1 teaspoon olive oil 1 onion, finely chopped 12 teaspoon cinnamon 14 teaspoon ground c.u.min a pinch of chilli powder or paprika, to taste 400 g (13 oz) diced lamb or lamb leg steaks, chopped 1 fat garlic clove, finely chopped about 250-350 ml (8-12 fl oz) water 1 tablespoon tomato puree salt and freshly ground black pepper 125 g (4 oz) dried apricots 75 g (3 oz) couscous 100 ml (312 fl oz) boiling water serve with: salad leaves Warm the oil in a heavy-based saucepan or heatproof ca.s.serole with a lid, and add the chopped onion. Cook over a gentle heat for about 5 minutes, until it is just beginning to colour. Add the cinnamon, c.u.min and chilli powder or paprika and stir. Then add the lamb and stir it in, ensuring that all the pieces are coated in the spices. Add the garlic, stir it around, and then add enough water to cover (probably about 250 ml/8 fl oz), the tomato puree and lots of black pepper.

Gently simmer the stew, covered, for about 134 hours - by which time the lamb should be tender. Check on it every so often and top it up with more water if the level gets very low. Then add the apricots and cook, gently, for a further 30 minutes. Be careful that it doesn't catch and start to burn at this stage - check regularly, stir, and add some more liquid if necessary.

When the stew is nearly ready, prepare the couscous. Put it in a large bowl and add the boiling water. Stir well, cover and set aside for 5 minutes. By the end of this time the couscous should be soft - if not, leave it a little longer. It should also have absorbed all the water, but if it hasn't, drain it with a sieve. Put it back in the bowl and fluff it up with a fork, breaking up any lumps.

Serve the stew with the couscous and a green salad.

B.

Increase the amount of couscous to 120 g (4 oz) (this adds 70 calories)

C.

As for B, and increase the amount of lamb to 500 g (1 lb) as well (this adds 160 calories)

D.

Increase the amount of lamb to 500 g (1 lb) and the amount of couscous to 150 g (5 oz) (this adds 215 calories)

see all fish, poultry & meat FISH, POULTRY & MEAT.

Pork fillet with lentils & mustard

Don't worry if you've never cooked lentils: it couldn't be easier! They're a great source of protein, fibre and vitamin B1.

CALORIES PER PORTION 500 kCals serves 2 100 g (312 oz) small lentils (puy lentils if possible) 300 g (10 oz) pork fillet 2 teaspoons olive oil 1 red onion, finely chopped 1 thyme sprig, leaves only 2 teaspoons wholegrain mustard 600 ml (1 pint) hot water or vegetable stock 6 sun-dried tomatoes in oil salt and freshly ground black pepper serve with: 200 g (7 oz) broccoli Put the lentils in a saucepan, cover with water and bring to the boil. Cook for about 2 minutes, skimming off any sc.u.m that forms, then drain and rinse them.

Rinse and pat dry the pork fillet with kitchen paper, and cut it into rounds about 5 mm (14 inch) thick - there should be enough for about 10 rounds.

Heat the oil in a large non-stick frying pan (one which has a lid or can be covered), and add the medallions of pork - the oil may spit, so be careful. Sear them quickly on one side, then flip them over and brown the other side slightly. Remove and set aside.

Add the onion to the pan and cook for a couple of minutes, then add the drained lentils and the thyme. Stir the mustard into the water or stock and pour it into the pan. Cook, more gently, for 10 minutes and check that nothing is sticking; stir regularly.

Rinse the sun-dried tomatoes and pat them dry, then cut them into chunks and add them to the lentil pan. Cook for a further 5 minutes, then lay the slices of pork fillet on top of the lentils, cover the pan and cook gently for 5 more minutes.

Boil the broccoli until tender. Meanwhile, put another, smaller, non-stick frying pan on the hob over a high heat. Take the lid off the larger pan, remove the slices of fillet and put them in the smaller pan - it should not be necessary to add any oil. Brown one side for about 2 minutes, then flip them over and brown the other; at the same time, increase the heat under the lentils to reduce the amount of liquid, if necessary.

Check the lentils are soft, then divide them between 2 plates. Put the medallions of pork on top of the lentils and serve immediately with the broccoli.

B.

Have a green salad a chopped tomato, dressed with 1 teaspoon olive oil and drizzled with a little lemon juice as well (this adds 70 calories)

C.

Have 150 g (5 oz) new potatoes as well - boil and drain them and then put them back in the pan and add 1 teaspoon wholegrain mustard; stir together and serve with the rest of the dish (this adds 120 calories)

D.

As for B and C combined (this adds 190 calories)

see all fish, poultry & meat FISH, POULTRY & MEAT.

Chilli con carne

Buy mince that is marked 'extra lean'. It's got far fewer calories than full-fat mince and is much healthier for your heart.

CALORIES PER PORTION 500 kCals serves 4 2 teaspoons olive oil 2 onions, finely chopped 2 garlic cloves, crushed 1 teaspoon ground c.u.min 2 teaspoons mixed dried herbs 2 bay leaves 750 g (112 lb) extra lean minced beef 1 teaspoon paprika 12 teaspoon cayenne pepper (or to taste) 2 tablespoons tomato puree 1 x 400 g (13 oz) can chopped tomatoes 100 ml (312 fl oz) red wine 200 ml (7 fl oz) water 1 x 400 g (13 oz) can kidney beans salt and freshly ground black pepper serve with: salad leaves Warm the oil in a large heavy-based saucepan or heatproof ca.s.serole. Gently fry the onions for about 5-10 minutes until softened, but not brown. Stir in the garlic, c.u.min, mixed herbs and bay leaves. Cook for a minute then add the minced beef. Brown the meat, stirring and breaking up any lumps.

Add the paprika, cayenne pepper and tomato puree and stir everything thoroughly. Add the chopped tomatoes, and pour in the wine and water. Put a lid on the pan or ca.s.serole and cook over a very low heat for 134 hours; every 20-30 minutes give the chilli a stir and check that it isn't catching on the base of the pan, adding a little more water if necessary.

Drain and rinse the kidney beans, then add them to the meat and cook for a further 30 minutes. Check the seasoning, remove the bay leaves and serve immediately, accompanied by a green salad.

B.

Have a small baked potato, about 150 g (5 oz) per serving as well (this adds 115 calories)

C.

Have some boiled rice (about 50 g/2 oz dry weight) and 10 g (34 oz) grated Cheddar cheese on top of the chilli per serving (this adds 210 calories)

D.

Have some boiled rice (about 75 g/3 oz) with the chilli and 20 g (34 oz grated Cheddar cheese per serving as well (this adds 340 calories)

see all fish, poultry & meat FISH, POULTRY & MEAT.

Steak with herby, healthy chips

This is a good example of a traditional meal that's been adapted to have a lower calorie count, but with extra flavour.

CALORIES PER PORTION 440 kCals serves 2 2 x fillet steaks, weighing about 150 g (5 oz) each 50 ml (2 fl oz) red wine 2 teaspoons olive oil freshly ground black pepper mustard, to serve for the chips: 2 baking potatoes, weighing about 175 g (6 oz) each 2 teaspoons olive oil 1 teaspoon dried mixed herbs Trim any excess fat from the steaks. Pour the wine into a china dish, add a good grinding of black pepper then turn the steaks over in this marinade so they are evenly coated. Cover the dish and set aside until needed.

After 30 minutes, prepare the chips. Preheat the oven to 200C (400F) Gas mark 6. Wash the potatoes but don't peel them. Slice them into fat chips (about 2 cm/just under 1 inch wide). Place them in a pan of water, bring to the boil and par-boil for 2 minutes.