Refreshing Chinese vegetable soup with prawns

Make this with 150 g (5 oz) cold cooked chicken instead of prawns, if you prefer. If you use white chicken meat, it would only be 15 calories more.

CALORIES PER PORTION 90 kCals serves 1 1.25 litres (2 pints) fresh chicken stock a 2 cm (just under 1 inch) cube of fresh root ginger, peeled and grated 1 garlic clove, crushed 10 spring onions, chopped (including some of the green stalk) 12 mushrooms, finely sliced 100 g (312 oz) Chinese leaves or pak choi, finely sliced 150 g (5 oz) cooked sh.e.l.led prawns Put the stock in a large saucepan over a medium heat and bring to the boil. Reduce the heat slightly and add the ginger, garlic and spring onions. Simmer for 5 minutes.

Add the mushrooms and Chinese leaves or pak choi. Simmer for a further minute and add the prawns. Cook for 2 more minutes and then serve immediately.

Variation: To make "egg-flower soup", whisk 3 eggs in a bowl and, just before serving the soup as above, pour them into the soup in a steady stream. Do not stir; just remove from the heat and check the seasoning before dishing up the soup (this adds 160 calories per portion) see all soups & stews SOUPS & STEWS.

Dhal with chapatti and raita

Indian food is full of flavour and very healthy when it"s home-cooked without the vast quant.i.ties of oil some Indian restaurants use.

CALORIES PER PORTION for the dhal: 390 kCals; with the raita: 455 kCals: with the raita and the chapatti or pitta: 530 kCals serves 2 175 g (6 oz) red lentils or yellow split peas, rinsed and drained 1 teaspoon sunflower oil 1 small onion, finely chopped a 2 cm (just under 1 inch) piece of fresh root ginger, peeled and grated 1 garlic clove, finely chopped 12 teaspoon turmeric 1 teaspoon garam masala 2 tablespoons desiccated coconut for the raita: a quarter of a cuc.u.mber 150 g (5 oz) low-fat natural yogurt a pinch of ground c.u.min serve with: 2 chapatti (see box) or half a standard wholemeal pitta bread per serving Put the lentils in a saucepan with enough water to cover, about 400 ml (14 fl oz). Bring to the boil, skimming off any froth that forms and then reduce the temperature to a simmer. Cook until the lentils begin to soften and break up; this will probably take about 35 minutes, but will depend on how fresh the lentils are. They will absorb a lot of the water as they cook, so keep an eye on them and stir to make sure they don"t stick. They should be moist and not bone dry; if there is still too much water left once the lentils are ready, increase the heat and cook it off.

While the lentils cook, make the raita. Grate the cuc.u.mber into a bowl, then squeeze it over the sink to get most of the liquid out, and transfer to a clean bowl. Add the yogurt and the c.u.min, stir well and put in the fridge to chill a little.

When the lentils are almost cooked, put the oil in a small non-stick frying pan over a medium heat. Add the onion and cook for 5 minutes, then add the ginger and garlic and cook for a further minute. Add the turmeric and garam masala and stir to warm through, then add the coconut. Stir everything well, and remove from the heat.

Add the onion, spice and coconut mix to the lentils, and stir everything together. Transfer to a serving dish and serve, accompanied with the raita and chapatti or pitta.

B.

Add another tablespoon desiccated coconut (this adds 90 calories)

C.

Add more coconut, as for B, and have a whole pitta bread as well or double the chapatti ingredients and have 4 per serving (this adds 165 calories)

D.

As for C, and also make the dhal with 225 g (734 oz) lentils and a medium onion as well (this adds 255 calories)

Chapatti makes 4 50 g (2 oz) plain wholemeal flour 1 tablespoon water Put the flour in a bowl and add the water gradually, mixing them together until they form a dough. Knead on a lightly floured worktop for 10 minutes, then put it back in the bowl, cover and set aside for 30 minutes - but don"t put it in the fridge; keep it warm.

Knead the dough again and divide it into 4 pieces; form these pieces into small b.a.l.l.s. Heat a dry frying pan, and flour a worktop while it heats. Roll out the first ball of dough on the worktop, turning it round and over to make a circle of bread about 10-12 cm (4-5 inches) in diameter.

Shake any excess flour off the chapatti and put it straight in the dry pan. When the upper side begins to bubble - after about 20-30 seconds - flip it over and cook the other side. This should take even less time. Cook the rest and serve immediately.

see all soups & stews SOUPS & STEWS.

South Indian potato curry

If you have a microwave in the office, take a portion of this to work for a satisfying lunch that gives you energy for the whole afternoon.

CALORIES PER PORTION for the curry: 300 kCals; for the curry and the raita: 385 kCals serves 2 600 g (1 lb 3 oz) potatoes, peeled and chopped into 2 cm (just under 1 inch) chunks 1 tablespoon sunflower oil 1 onion, finely chopped 1 fat garlic clove, finely chopped 12 teaspoon ground c.u.min 12 teaspoon garam masala 1-2 red chillies, to taste, deseeded and very finely chopped a small pinch of turmeric 50-100 ml (2-312 fl oz) water salt serve with: 1 quant.i.ty raita Put a saucepan of water over a medium to high heat, add the potato and cook at a high simmer for about 10 minutes, until the potato chunks are almost tender. If they show signs of being cooked more quickly, take them off the heat. Drain and set aside.

Heat the oil in a large saucepan with a lid, and add the onion and garlic. Cook for about 5 minutes.

Add the c.u.min, garam masala and chillies and stir everything together. Cook for a further minute, then put the drained potatoes in the pan with a little bit of salt and the turmeric. Stir, add the water and then cover the pan and let the potatoes cook in the steam for about 5 minutes (check that they"re not drying out and catching, and add a little more water if necessary).

This should be a rather dry curry, so make sure that most of the liquid has evaporated before serving; if not, cook it on a slightly higher heat for 1-2 minutes. Serve the curry with the raita.

B.

Have half a standard wholemeal pitta or 2 chapatti, warmed in the oven, and some spinach on the side (wash and put it in a pan over a medium heat until it wilts, then drain off excess liquid) as well (this adds 85 calories)

C.

Have a whole standard wholemeal pitta bread and some spinach, as for B (this adds 160 calories)

D.

Have a whole pitta bread and some spinach, as for C, but make the raita with 300 g (10 oz) yogurt (this adds 205 calories)

see all soups & stews SOUPS & STEWS.

Ratatouille with roast chicken breast

This dish freezes beautifully. It"s worth cooking in bulk and freezing in individual portions so you always have a nutritious meal on standby.

CALORIES PER PORTION for the ratatouille: 100 kCals; for the chicken: 150 kCals serves 4 1 tablespoon olive oil 1 large onion, chopped 2 garlic cloves 1 green pepper, deseeded and chopped 1 aubergine, chopped into 2 cm (just under 1 inch) cubes 1 large courgette, chopped 1 x 400 g (13 oz) can of chopped tomatoes pinch of dried herbes de provence (or mixed herbs) salt and freshly ground black pepper 4 x large skinless chicken b.r.e.a.s.t.s, weighing about 125 g (4 oz) each 1 tablespoon olive oil serve with: a mixed green salad Preheat the oven to 200C (400F) Gas mark 6, and prepare the ratatouille. Warm the olive oil in a large, heavy-based saucepan or ca.s.serole over a medium heat, then add the onions and cook for about 15 minutes, or until they are soft and transparent. Don"t let them burn; if they show signs of catching, add a little water.

Stir in the garlic, green pepper and aubergine and cook for a further 10 minutes. Add the courgette, tomato and herbs. Check the seasoning, and add salt and pepper to taste. Simmer over a gentle heat, stirring regularly, until the sauce is thick and all the vegetables are soft - this will take about 35 minutes.

When the ratatouille has about 20-25 minutes to go, prepare the chicken b.r.e.a.s.t.s. Put the olive oil in an ovenproof dish, rinse the fillets and pat them dry, then turn them in the oil so they are evenly coated. Put the dish in the preheated oven and roast for 15 minutes, then turn them over and cook for a further 5 minutes. Check that they are done, which will depend on their size - a knife inserted in the thickest part of the fillet should produce a little clear liquid. If they are ready, flip them back over and return them to the oven while you dish up the ratatouille (if not, the ratatouille can continue cooking until they are). Serve, accompanied by a green salad.

B.

Have 150 g (5 oz) boiled new potatoes as well (this adds 115 calories)

C.

Have a portion of boiled rice, with a dry weight of 50 g (2 oz) as well (this adds 180 calories)

D.

Have a portion of boiled rice, as for C, and also dress the green salad with vinaigrette (this adds 215 calories)

see all soups & stews SOUPS & STEWS.