Drizzle the oil into a large ovenproof dish and place it in the preheated oven to warm. Drain the potatoes and put them in the warm oil, then sprinkle the herbs on top. Turn well to coat, and spread them out in a single layer. Put the dish back in the oven and bake for 10-12 minutes. Remove the dish, turn the chips over, moving them around, and return to the oven for a further 10-15 minutes until they are browning nicely.

When the chips are almost ready, heat the olive oil in a large frying pan or ridged griddle pan. When the oil is starting to smoke, take the steaks out of their marinade and cook them to taste, turning once. Serve immediately, with the herby chips and a little mustard.

B.

Have a mixed leaf salad with 4 cherry tomatoes and 1 tablespoon of ready-made light vinaigrette dressing as well (this adds 75 calories)

C.

As for B, and also have a larger steak, weighing up to 225 g (734 oz) each as well (this adds 180 calories)

D.

As for B and C combined, plus a 125 ml (4 fl oz) gla.s.s of red wine to accompany it (this adds 275 calories)

see all fish, poultry & meat Desserts

Strawberry ice; Golden fruit salad with cinnamon & vanilla; Scottish cream; Orange with toasted pine nuts, honey & yogurt; Dried apricot fool; Nectarines in wine; Fruit kebabs; Vanilla rhubarb with honey & ice cream; Baked apple with fruit & nuts; Warm pear compote

DESSERTS.

Strawberry ice

Ice cream is usually high in calories because of the sugar and cream it contains, but this sorbet is calorie-light and has an intense strawberry flavour.

CALORIES PER PORTION 95 kCals serves 4 250 g (8 oz) ripe strawberries, hulled and chopped 75 g (3 oz) caster sugar 300 ml (12 pint) water 4 mint sprigs, leaves only, to serve Put the strawberries in a saucepan with the sugar and water. Cook them gently over a medium heat until the sugar has dissolved and the strawberries have broken up.

Balance a sieve over a large bowl and gradually pour the strawberry liquid through; help the process by gently pushing with a wooden spoon but don't push too hard - you want to end up with juice, not a fruit puree. Allow the liquid to cool, and keep the sieve over the bowl so it can continue dripping.

Once the juice is cold, pour it into a sealable freezer-proof container. Transfer it to the freezer for about an hour, then remove the container and stir the partly frozen contents thoroughly using a fork, drawing the already-frozen edges into the middle and breaking up the ice crystals. Freeze for a further 2 hours and repeat, then freeze for a little longer if it seems necessary; you will end up with flakes of bright red strawberry ice with an intense flavour.

Take the container out of the freezer about 10 minutes before serving to allow the strawberry ice to soften sufficiently, then use a fork to break up the larger crystals. Spoon it into 4 serving dishes - wine gla.s.ses look great - and serve immediately with sprig of mint on top of each. Any unused ice can be returned to the freezer.

see all desserts DESSERTS.

Golden fruit salad with cinnamon & vanilla

With a glorious colour as well as a rich flavour, we highly recommend this fabulous fruit salad.

CALORIES PER PORTION 155 kCals serves 2 2 oranges, 1 juiced and the other peeled, pipped and cut into segments juice of half a lemon a pinch of cinnamon a splash of orange-flower water (optional) 2 teaspoons vanilla sugar (or 2 teaspoons sugar plus a couple of drops of vanilla essence) half a cantaloupe melon, cut into chunks no bigger than 2 cm (just under 1 inch) 2 large victoria plums, chopped 1 peach or nectarine, chopped Mix the orange and lemon juice together in a bowl, add the cinnamon and orange-flower water, if using, and then stir in the sugar. Whisk until the sugar has dissolved.

Put all the fruit into a mixing bowl, then pour the spiced liquid over it and stir gently. Cover and refrigerate for at least 2 hours before serving.

B.

Serve with 2 tablespoons low-fat Greek yogurt as well (this adds 25 calories)

C.

Serve with 2 tablespoons low-fat creme fraiche as well (this adds 50 calories)

D.

As for C, and have 1 brandy snap biscuit as well (this adds 110 calories)

see all desserts DESSERTS.

Scottish cream

If you don't like whisky, this would also work with dark rum or brandy - or you could make it without booze and knock 22 calories off the total.

CALORIES PER PORTION 230 kCals serves 2 10 g (12 oz) almonds 45 g (112 oz) jumbo oats 2 tablespoons low-fat Greek yogurt 4 tablespoons low-fat creme fraiche 2 teaspoons clear honey 2 teaspoons whisky (optional) Preheat the grill to high. Chop the almonds finely. Don't whizz them in a food processor or blender as they could become powdery, but you could try putting them in a sealable plastic bag, sealing the bag, and then hitting them with a rolling pin. Once chopped, spread them out on a baking sheet, add the oats and then place the sheet under the hot grill so that they toast. After a couple of minutes, shake the baking sheet and return it to the grill. Keep an eye on the oats and nuts, and take the tray out as soon as they begin to colour; they should not burn. Set them to one side to cool.

Put the yogurt and creme fraiche in a bowl and add the honey and whisky, if using; mix them together well. Stir in the toasted oats and almonds.

Divide the mixture between 2 serving dishes (ramekins or wine gla.s.ses look good), cover with clingfilm and chill in the fridge for at least 2 hours before serving.

B.

Have a brandy snap biscuit or 2 sponge fingers as well (this adds 60 calories)

C.

Have 2 brandy snap biscuits or 4 sponge fingers as well (this adds 120 calories)

D.

As for C, and also chop another 10 g (34 oz) almonds and scatter them over the top of each dish, and drizzle 1 teaspoon honey over each one too (this adds 180 calories)

see all desserts DESSERTS.

Orange with toasted pine nuts, honey & yogurt

If you don't have any pine nuts, use almonds instead. Chop three almonds into little pieces and toast them as described.

CALORIES PER PORTION 145 kCals serves 1 1 large orange 1 teaspoon pine nuts 1 heaped tablespoon low-fat Greek yogurt 1 teaspoon clear honey Preheat the grill to high. Over a plate, peel the orange and remove as much of the white pith as possible. Cut the orange flesh into slices, lay them in a heatproof dish and pour over any juice collected on the plate. Place the dish under the hot grill for the oranges to warm through.