Juicy Lucy Pudding

Look no further for a fruity, guilt-free dessert that's both delicious and nourishing

• Cooking Time Prep 15 mins - 20 mins
  Cook 35 mins
• Skill Level Easy
• Servings Serves 4 - 6

Nutrition per serving

• Kcalories

  276

• Protein

  3g

• Carbs

  56g

• Fat

  6g

• Saturates

  3g

• Fibre

  7g

• Sugar

  16g

• Salt

  0.14g

Ingredients

• 350g packet frozen fruits of the forest, defrosted
• 3 tbsp light muscovado sugar
• 4 tbsp no-added-sugar wild blueberries jam (we used St Dalfour, from larger supermarket branches)
• 6 medium-sized ripe pears, peeled, quartered and cored
• 50g fresh white breadcrumbs
• 25g butter, melted

Directions

1. Preheat the oven to 190C/gas 5/ fan 170C. Mix the fruits of the forest in a large bowl with the sugar and jam, then add the pears and toss to mix. Tip into a deep baking dish measuring about 18x28cm, cover with foil and roast in the oven for 20 minutes. Pierce a pear or two to see if they are really tender; if not, return dish to the oven for another 5 minutes or until they feel soft.
2. Mix breadcrumbs with the butter and scatter over the fruit. Bake uncovered in the oven for 10-15 minutes or until golden and crispy. Serve hot.

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A Nice Rice Pudding

Try this recipe for a low-fat rice pudding, which doesn't skimp on creaminess

• Cooking Time Prep 5 mins
  Cook 2 hrs
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  214

• Protein

  8g

• Carbs

  40g

• Fat

  3g

• Saturates

  2g

• Fibre

  0g

• Sugar

  21g

• Salt

  0.19g

Ingredients

• 100g pudding rice
• 50g sugar
• 700ml semi-skimmed milk
• pinch grated nutmeg
• 1 bay leaf, or strip lemon zest

Directions

1. Heat oven to 150C/fan 130C/gas 2. Wash the rice and drain well. Butter an 850ml heatproof baking dish, then tip in the rice and sugar and stir through the milk. Sprinkle the nutmeg over and top with the bay leaf or lemon zest. Cook for 2 hrs or until the pudding wobbles ever so slightly when shaken.

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Baked Apples With Prunes Cinnamon & Ginger

A simple, classic low-fat pudding to use up seasonal Bramleys

• Cooking Time Prep 10 mins
  Cook 40 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  284

• Protein

  3g

• Carbs

  47g

• Fat

  11g

• Saturates

  7g

• Fibre

  0g

• Sugar

  45g

• Salt

  0.19g

Ingredients

• 4 cooking apples, cored but left whole
• 2 stem ginger balls, finely chopped
• ½ tsp ground cinnamon
• 4 prunes, chopped
• 50g light muscovado sugar
• 1 tbsp butter
• 4 big scoops good quality vanilla ice cream, to serve

Directions

1. Heat oven to 200C/fan 180C/gas 6. Using a sharp knife, score a line around the equator of each apple. Put them into a baking dish with a small splash of water in the bottom.
2. In a bowl, combine the ginger, cinnamon, prunes and sugar. Stuff the mixture into the apples so that they are well packed. Top each with a knob of butter and bake for 35-40 mins, or until cooked through. To test, pierce with a sharp knife-it should slide straight through. The apples can be cooked up to a day ahead, then warmed through in the oven or microwave before eating.
3. Remove from the oven and baste the apples with the liquid left in the dish. Serve hot or warm with the ice cream.

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Crushed Raspberry Creams

Barney Desmazery's tasty berry dessert is both creamy and low in fat - no cooking needed

• Cooking Time Prep 10 mins - 15 mins
  
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  214

• Protein

  7g

• Carbs

  31g

• Fat

  8g

• Saturates

  5g

• Fibre

  2g

• Sugar

  25g

• Salt

  0.23g

Ingredients

• 50g golden caster sugar
• 2 x 125g/4½ oz punnets raspberries
• 200g tub half-fat crème fraîche
• 150g tub Total 0% Greek yogurt
• 3 meringues shells, either bought or homemade, broken into large pieces

Directions

1. In a small bowl stir a sprinkling of the sugar in with the raspberries, crushing them very slightly as you stir, but still leaving them more or less whole. In a separate bowl fold the crème fraîche and yogurt together with the remaining sugar and the meringue pieces.
2. Divide the raspberries among four small glasses, top with the creamy meringue mixture. The raspberry pots can be eaten straight away or will keep in the fridge for up to 4 hours.

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Easy Baked Pears With Amaretti

A warming autumnal pud that's low fat, speedy and satisfying

• Cooking Time Prep 5 mins
  Cook 20 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  198

• Protein

  4g

• Carbs

  39g

• Fat

  4g

• Saturates

  2g

• Fibre

  4g

• Sugar

  32g

• Salt

  0.23g

Ingredients

• 4 ripe pears
• 100g ricotta
• ½ tsp cinnamon
• 4 tbsp clear honey, plus extra to serve
• 8 crisp amaretti biscuits

Directions

1. Cut each pear in half, then place on a large baking tray. Use a teaspoon to scoop out the cores and make a dip in the centre of each pear. If your pears are firm, you may need to use a sharp knife to do this. Dollop about 1 heaped tsp ricotta into each dip, then sprinkle over the cinnamon and drizzle with a little honey.
2. Heat oven to 190C/fan 170C/gas 5, then roast the pears for 10 mins. Tip the biscuits into a food bag and use a rolling pin to lightly crush them. Remove the pears from the oven, then scatter the crumbs over each pear. Return to the oven for another 10 mins or until the pears are soft and the biscuit golden brown. Serve drizzled with honey.

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Hoisin Wraps

Make this delicious, healthy take on a Peking duck wrap for a speedy snack or tasty lunch.

• Cooking Time Prep 5 mins
  Cook 5 mins
• Skill Level Easy
• Servings Serves 2

Nutrition per serving

• Kcalories

  302

• Protein

  33g

• Carbs

  31g

• Fat

  6g

• Saturates

  2g

• Fibre

  12g

• Sugar

  2g

• Salt

  1.81g

Ingredients

• 200g cooked turkey or chicken, cut into strips
• 4 tbsp hoisin sauce
• 2 flour tortillas
• ¼ cucumber, deseeded and shredded
• 4 spring onions, trimmed and finely shredded
• good handful watercress

Directions

1. Heat the grill to high. Mix the turkey or chicken with half of the hoisin sauce so that it's coated, then spread out onto an ovenproof dish and grill until sizzling. Warm the tortillas under the grill or according to pack instructions.
2. Spread the tortillas with the rest of the hoisin sauce, then use to wrap up the turkey or chicken with the cucumber, onions and watercress. Cut in half and enjoy while still warm.

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Fresh Tuna Tortillas

An all round winner - vitamin D, omega 3 and 1 of your 5-a-day, it's even simple to make

• Cooking Time Prep 10 mins
  Cook 50 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  370

• Protein

  27g

• Carbs

  36g

• Fat

  15g

• Saturates

  2g

• Fibre

  3g

• Sugar

  2g

• Salt

  0.54g

Ingredients

• 1 tbsp sunflower oil
• 2 large tuna steaks
• pinch cayenne pepper
• 1 tsp ground cumin
• 4 soft tortillas
• 1 avocado, sliced
• 2 tomatoes, sliced
• juice 1 lime
• handful coriander, chopped
• soured cream, to serve (optional)

Directions

1. Rub oil over each steak, then sprinkle with the spices. Heat a griddle pan until hot, then cook the steaks on one side for 2 mins. Turn and cook for 1-2 mins more. Cut into strips.
2. Heat the tortillas for 30 secs in a microwave until soft. Pile tuna, avocado and tomatoes on top of each, then squeeze over the lime juice and scatter with coriander. Dollop soured cream on top, if you like, then roll up and eat.

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Speedy Meatball Stew

Serve beef meatballs in a tomato casserole with garlic and rosemary and eat with pasta or crusty bread

• Cooking Time Prep 5 mins
  Cook 15 mins
• Skill Level Easy
• Servings Makes 4 lunches

Nutrition per serving

• Kcalories

  286

• Protein

  20g

• Carbs

  28g

• Fat

  11g

• Saturates

  4g

• Fibre

  4g

• Sugar

  9g

• Salt

  1.68g

Ingredients

• 2 medium potatoes, peeled and cut into bite-size cubes
• 1 tbsp olive oil
• 250g small lean beef meatballs
• 1 onion, chopped
• 2 garlic cloves, chopped
• 1 tbsp chopped rosemary
• 560ml jar passata
• 200g frozen peas
• few parmesan shavings, to serve (optional)

Directions

1. Boil the potatoes for 10 mins until tender. Meanwhile, heat the oil in a large saucepan. Season the meatballs, then brown them all over for about 5 mins. Remove from the pan, drain off any excess fat, then add the onion, garlic and rosemary. Fry gently for 5 mins.
2. Add passata to the pan, bring to a simmer, then add the meatballs. Simmer for 5 mins or until everything is cooked through. Add the potatoes and peas, then simmer for 1 min. Pack into a flask or reheat at work, add Parmesan, if using, and eat with good crusty bread.

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Smoked Trout & Cucumber Open Sandwiches

This fresh and healthy lunchtime filler is ready in a flash

• Cooking Time Prep 10 mins
  
• Skill Level Easy
• Servings Serves 2

Nutrition per serving

• Kcalories

  268

• Protein

  29g

• Carbs

  25g

• Fat

  7g

• Saturates

  2g

• Fibre

  3g

• Sugar

  5g

• Salt

  1.3g

Ingredients

• 125g pack skinless hot-smoked trout fillets
• ½ a 250g tub Quark
• ½-1 tsp horseradish sauce
• squeeze lemon juice
• 2 thick slices granary bread
• ¼ cucumber, sliced
• 25g watercress
• 2 handfuls cherry tomatoes, to serve

Directions

1. Flake the fish into a large bowl, then stir in the quark and horseradish sauce to taste. Season with black pepper and a squeeze of lemon juice.
2. Toast the bread, then top each piece with cucumber slices and watercress. Spoon half the trout pâté on top of each and serve with halved cherry tomatoes on the side.

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Potato Spring Onion Dill & Cheese Frittata

The perfect stress-free summer lunch. For a non-veggie option, add a couple of slices of ham

• Cooking Time Prep 10 mins
  Cook 20 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  244

• Protein

  11g

• Carbs

  18g

• Fat

  15g

• Saturates

  4g

• Fibre

  1g

• Sugar

  1g

• Salt

  0.4g

Ingredients

• 2 tbsp olive oil
• 400g leftover cooked new potatoes, sliced
• 4 eggs, beaten
• 4 spring onions, finely sliced
• 1 bunch dill, roughly chopped
• 25g cheddar, grated

Directions

1. In a small non-stick frying pan, heat oil over a medium heat. Add potatoes, then fry until beginning to crisp, about 8 mins. In a bowl, whisk together eggs, spring onions, dill and some seasoning. Heat the grill.
2. Tip the eggs into frying pan, mix quickly, lower the heat, then sprinkle over cheese. After about 8 mins, once the top side has almost set, pop under the grill for 2-3 mins or until firm and golden. Slide out of the pan. Eat straight away with mayo or ketchup or cool quickly and chill.

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