Turkey, tarragon and pea frittata
Freezer friendly
Ready in 45 minutes
Serves 4
Free on Extra Easy

You’ll need:
255g/9oz potatoes, peeled and cut into 1cm/1/2in cubes
salt and freshly ground black pepper
198g/7oz lean turkey breast, cut into 1cm/1/2in cubes
1 onion, peeled and sliced
3 garlic cloves, peeled and thinly sliced
198g/7oz frozen peas
198g/7oz bottled roasted red peppers in vinegar, drained and roughly chopped
4 large eggs
4 tbsp freshly chopped tarragon or 1 tbsp dried tarragon
mixed salad, to serve

1. Boil the potatoes in a large saucepan of lightly salted water for 7-8 minutes. Drain and set aside.

2. Heat a 22cm/9 inch heavy-based, non-stick frying pan over a high heat. Add the turkey to the pan with the sliced onion. Cover the frying pan with a saucepan lid and sweat the ingredients over a gentle heat until the onion becomes soft and slightly golden. Add the potatoes, garlic, peas and red peppers to the pan. Stir-fry for 2-3 minutes.

3. Meanwhile, whisk the eggs in a clean bowl until they are slightly frothy. Season well and add the tarragon. Pour the egg mixture into the pan and stir briefly to distribute the ingredients evenly. Cook over a medium heat for 8-10 minutes or until the base of the mixture has set.

4. Remove the frittata from the heat and place under a medium-hot grill for 3-4 minutes or until the top is golden and set. Cut into thick wedges and serve with a mixed salad.

Italian tuna and mixed bean salad
Ready in 10-15 minutes
Serves 4
Free on Extra Easy

You’ll need:
100g/31/2oz green beans, halved
198g/7oz cherry tomatoes, halved
1 red onion, peeled and finely sliced
2 x 185g cans of tuna in spring water, drained and flaked
400g can mixed beans in brine, drained
57g/2oz rocket leaves
Salt and freshly ground black pepper
3 garlic cloves, peeled and crushed
8 tbsp fat free vinaigrette

1. Blanch the green beans in boiling water for 2-3 minutes. Drain, rinse under cold running
Water and drain again.

2. In a large bowl, mix together the green beans, cherry tomatoes, red onion, tuna, mixed beans and rocket leaves. Season to taste.

3. Mix the crushed garlic with the vinaigrette in a small bowl. Serve the salad with the dressing
drizzled over.

Ham minestrone
Freezer friendly
Ready in 35-40 minutes
Serves 4
Free on Extra Easy

You’ll need:
2 medium onions, peeled and finely chopped
2 garlic cloves, peeled and crushed
3 celery sticks, cut into 1cm/½in dice
2 carrots, peeled and cut into 1cm/½in dice
400g can chopped tomatoes
794ml/28fl oz vegetable stock
57g/2oz dried pasta shapes
198g/7oz canned cannellini beans, drained
198g/7oz lean ham, cut into small pieces
4 tbsp chopped flat-leaf parsley
salt and freshly ground black pepper

1. Place a large saucepan over a medium heat and add the onions, garlic, celery, carrots, tomatoes and stock. Bring to the boil, reduce the heat to a gentle simmer and cook for 15-20 minutes.

2. Stir in the pasta, cannellini beans and ham and cook for 8-10 minutes or until the pasta is just tender.

3. Stir in the chopped parsley, season well and remove from the heat. Ladle into bowls, serve and eat immediately.

Classic American burger and chips

Ready in 40 minutes
Serves 4
Free on Extra Easy using a wholemeal roll as
Your Healthy Extra

You’ll need:
4 large baking potatoes, peeled and cut
into 1cm/½in chips
sea salt and freshly ground black pepper
low calorie cooking spray

for the salsa
3 ripe plum tomatoes, finely chopped
1 garlic clove, peeled and finely chopped
½ small onion, peeled and finely chopped
1 tsp artificial sweetener
57ml/2 fl oz water
1-2 tsp Worcestershire sauce
1-2 drops Tabasco sauce

for the burgers
794g/1lb 12oz extra lean minced beef
8 tbsp very finely chopped shallots
4 tsp Worcestershire sauce
4 garlic clove, peeled and crushed
4 x 57g/2oz wholemeal rolls
4 lettuce leaves and 4 slices of tomato
grated carrot and shredded red cabbage, to serve

1. Preheat the oven to 240°C/Gas 9. Place the chips in a pan of lightly salted boiling water for 3-4 minutes. Drain well on kitchen paper and leave to dry for about 10 minutes.

2. Return the chips to the dry pan, cover with a lid and shake to ‘rough-up’ the edges of the chips (this helps them crisp up when you bake them). Transfer to a non-stick roasting tin, spray with low calorie cooking spray and bake for 20-25 minutes, turning occasionally.

3. Meanwhile, place all the salsa ingredients in a small saucepan and bring to the boil. Reduce the heat to low and cook gently for 4-5 minutes. Remove from the heat and allow to cool to room temperature.

4. To make the burgers place the minced beef, shallots, Worcestershire sauce and garlic in a bowl and, using your hands, combine thoroughly. Season well, divide into four and shape into flat burgers. Spray the burgers with low calorie cooking spray, place under a hot grill and cook for 5-6 minutes on each side or until cooked to your liking. Remove and keep warm.

5. To assemble the burgers; split the rolls in half and place a lettuce leaf and a tomato slice on top of each base. Top with a burger and some of the salsa, and serve immediately with the chips and some grated carrot and shredded red cabbage.

Minted tropical fruit salad

Ready in 25 minutes
Serves 4
Free on Extra Easy

You’ll need:
3 ripe mangoes
8 large kiwi fruit
½ small green melon
1 small honeydew melon
255g/9oz watermelon wedge, seeds removed
a handful of fresh mint leaves, to serve

1. Halve the mangoes, remove the stones and, using a melon baller, make balls of the mango flesh and place in a bowl. Cut the kiwi fruit in half and, using the melon baller again, repeat and add the kiwi balls to the mangoes. Deseed the green melon, halve and deseed the honeydew melon. Repeat the procedure with the melon baller to give you melon and watermelon balls.

2. Divide the mixed fruit balls between four dessert bowls and scatter over the mint leaves. Serve chilled.

 Big breakfast sandwich

Serves 1
Ready in less than 10 minutes
Free on Extra Easy using wholemeal bread as your
Healthy Extra

You’ll need:
1 large egg
Fry Light
3 rashers of lean bacon (all rind and fat trimmed off)
1 large field mushroom, sliced
2 slices of wholemeal bread from a small 400g loaf
1 medium tomato, sliced

1. Spray a non-stick frying pan with Fry Light. Dry-fry the egg and sliced mushroom until both are cooked how you like them. Meanwhile, cook the bacon under a hot grill.

2. Toast the two slices of bread, then fill your sandwich with layers of sliced tomato, mushrooms, bacon and top with an egg – sunny side up!