Ingredients:

• 1 1/2 tablespoons olive oil
• 4 x 170g chicken breast fillets, cut into 3cm cubes
• 1 red onion, finely chopped
• 1 celery stalk, finely chopped, plus 1 tablespoon chopped celery leaves
• 2 garlic cloves, finely chopped
• 2 teaspoons chopped thyme leaves
• 1 cup (250ml) salt-reduced chicken stock
• 120g baby spinach leaves
• 2 x 400g cans brown lentils, rinsed, drained

Instructions:

1. Heat oil in a deep frypan over medium-high heat. In 2 batches, add chicken and brown all over for 3-4 minutes. Remove from the pan and set aside.

2. Reduce heat to medium, add onion, celery stalk, garlic and thyme, then season. Cook for 5 minutes, stirring, until vegetables soften. Return chicken to pan with stock, bring to the boil, then cover and simmer over low heat for 10 minutes or until chicken is cooked.

3. Stir in spinach, celery leaves and lentils, then cook for 3-4 minutes until spinach is wilted and lentils are warmed through. Serve with crusty bread

Ingredients: (2 servings)

• 1/2 cup low-sodium soy sauce
• 1/4 cup balsamic vinegar
• 1/2 teaspoon pepper
• 1 clove garlic, finely minced
• 2-4 dashes hot sauce (optional)
• 1 cup quinoa
• 1 tablespoon olive oil
• 1 red onion, thinly sliced
• 1 cup raw shrimp (fresh or frozen and defrosted)

Instructions:

1. In a medium sized bowl, combine soy sauce, balsamic vinegar, pepper, garlic, and hot sauce (if using). Stir until well blended and set aside.
2. Combine quinoa and 1 3/4 cups water in a pot. Bring to boil, cover, and reduce to a simmer for 10 minutes, or until quinoa is cooked and tender. Remove from heat and set aside.
3. While quinoa is cooking, begin cooking shrimp: Heat olive oil in a frying pan over medium-high heat. Add shrimp and onions. When shrimp begin to turn pink, add sauce and continue to cook, stirring frequently.
4. When shrimp is cooked through, add quinoa, and stir until well combined. Top with a drizzle of soy sauce or a squeeze of lime.

Ingredients: (199 caloríes) (2 servings)

• 2 trout fillets, each weighing about 140g/5oz
• A small knob of fresh root ginger, peeled and chopped
• 1 small garlic clove, chopped
• 1 small red chilli (not bird’s eye), seeded and finely chopped
• Grated zest and juice of 1 lime
• 3 baby pak choi, each quartered lengthways
• 2 tbsp soy sauce

Instructions:

1. Nestle the fish fillets side by side on a large square of foil and scatter the ginger, garlic, chilli and lime zest over them. Drizzle the lime juice on top and then scatter the pieces of pak choi around and on top of the fish. Pour the soy sauce over the pak choi and loosely seal the foil to make a package, making sure you leave space at the top for the steam to circulate as the fish cooks.
2. Steam for 15 minutes. (If you haven’t got a steamer, put the parcel on a heatproof plate over a pan of gently simmering water, cover with a lid and steam.)

Ingredients: (4 servings) (173 calories)

• 2 1/2 tablespoons paprika
• 2 tablespoons garlic powder
• 1 tablespoon salt
• 1 tablespoon onion powder
• 1 tablespoon dried thyme
• 1 tablespoon ground cayenne pepper
• 1 tablespoon ground black pepper
• 4 skinless, boneless chicken breast halves

Instructions:

1. In a medium bowl, mix together the paprika, garlic powder, salt, onion powder, thyme, cayenne pepper, and ground black pepper. Set aside about 3 tablespoons of this seasoning mixture for the chicken; store the remainder in an airtight container for later use (for seasoning fish, meats, or vegetables).
2. Preheat grill for medium-high heat. Rub some of the reserved 3 tablespoons of seasoning onto both sides of the chicken breasts.
3. Lightly oil the grill grate. Place chicken on the grill, and cook for 6 to 8 minutes on each side, until juices run clear.