You don’t have to exist solely on ready
meals or pasta if you re dining alone.
Every now and then we all dine alone, but
this shouldn't mean you need to choose convenience over taste and reach for the
nearest thing to hand. Enjoy the fact that it's just you and your favourite
food and. as an added bonus, there will be less washing up!
Seared tuna on Savoy cabbage
Per recipe -> 379 calories per recipe
->15 minutes in total -> Milk free -> Nut free.
·
25g (1oi) pancetta rashers, cut into sirips 150g
(11/2 oz) Savoy cabbage, shredded 3-4 thin slices of red or green chilli
(optional)
·
40 (3/2 oz) frozen peas 150g (11/2oz) fresh tuna
steak Calorie controlled cooking spray
·
A lemon wedge, to serve
1. Heat a wok or nonstick fryng pan and add the pancetta strips, stir
frying them over a high heat until lightly browned.
2. Add the Savoy cabbage and chilli, if using,and stir fry for 2
minutes. then add the frozen peas and stir fry for 2-3 minutes more. Season and
tip on to a warm serving plate. Keep warm while you cook the tina.
3. Spray both sides of the tuna steak with the cooking spray, then add
to the frying pan and cook for about 2 minutes on each side, depending on the
thickness of the tuna and how you ike it cooked.
Prawns with shredded omelette
Per recipe-> 452 calories per
recipe-> 30 minutes in total ->Nut free
·
60g (2oz) dried long grain brown rice Calorie
controlled cooking spray
·
1 egg
·
1 tbsp skimmed milk A pinch of chilli powder
(optional)
·
4 spring onions, chopped finely 75g (11/4) raw
peeled prawns
·
75g (11/4) frozen peas
·
1 tbsp chopped fresh coriander
1. Bring a saucepan of water to the boil, add the rice and cook
according to pack instructions, until tender.
2. Meanwhile, mist a nonstick frying pan with the cooking spray. Beat
the egg and milk together, pour into the frying pan and let it flow over the
surface. Cook over a medium heat until set. Sprinkle the surface with chilli
powder, if using, then fold the omelette in half and slide it on to a plate.
Set aside.
3. Wipe out the frying pan with a piece of kitchen paper, then spray
once more with the cooking spray. Add the spring onions and gently fry for 3-4
minutes until softened, then add the prawns and peas. Cook over a low heat
stirring often, for about 5 minutes.
4. Drain the rice and add it to the frying paa stirring it into the
prawn mixture with the Chopped coriander. Slice the omelette and add it to the
pan. stirring it through gently. Season, then serve.
Chinese vegetable pancakes
Per recipe -> 384 calories per
recipe-> 25 minutes in total ->20 minutes resting -> Nut free.
·
50g (7/4oz) plain flour Pinch of salt
·
1 egg
·
125ml (4fl oz) skimmed milk Calorie controlled
cooking spray 150g (11/2oz) fresh or frozen stir fry vegetables.
·
A pinch of Chinese five spice powder
·
2 tsp sweet chilli sauce (optional)
1. Put the flour, salt egg and milk into a large jug or mixing bowl.
Beat the ingredients together, using a handheld whisk, to make a smooth batter.
Set aside for 20 minutes to allow the flour to swell.
2. Heat a nonstick frying pan and mist with the cooking spray. Pour in
half the batter and swirl it over the base of the pan. Cook over a medium heat
until the top has set. then flip over to cook the other side. Slide on to a
warm plate and keep warm, covered with foil, while you make the second pancake.
Slide this out of the pan and keep both pancakes warm while you make the
filling.
3. Mist the frying pan once more with the cooking spray. Add the stir
fry vegetables and cook, stirring, for 3-4 minutes until done to your liking,
sprinkle with the Chinese five spice powder and add all of the sweet chilli
sauce, if using, or reserve some for drizzling over at the end.
4. Share the stir fried vegetables between the pancakes and fold them
up into triangles. Serve at once, drizzling over any remaining chilli sauce.
