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Perfect with some crusty bread, this simple healthy stew will soon become a favourite make it with chicken if you prefer
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• • • Cook 15 mins Prep 5 mins Freezable Nutrition per serving 143 kcalories, protein 2.0g, carbohydrate 5.0g, fat 4.0g, saturated fat 1.0g, fibre 1.0g, salt 0.28g
Serves 4 • • • • • • • • • 1 tbsp olive oil 2 garlic cloves, crushed 1 tsp ground cumin ½ tsp paprika 8 oz can chopped tomatoes 1 red pepper, deseeded, cut into chunks 16 oz white fish fillets, cut into chunks handful coriander, roughly chopped 1 lemon, cut into wedges
1. Heat oil in a saucepan. Tip in the garlic, cumin and paprika and cook for 1 min. Add 100ml water and the tomatoes. Bring to the boil, then turn down the heat. Add the pepper, simmer for 5 mins. Add the fish, simmer for 5 mins. Serve with coriander and a wedge of lemon.
Strawberry, melon & ginger sundaes
Let your taste buds tingle with this fruity low-fat pud
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• • Cook 25 mins Prep 0 mins Nutrition per serving 168 kcalories, protein 8.9g, carbohydrate 30.0g, fat 2.2g, saturated fat 0.6g, fibre 1.5g, salt 0.4g
Serves 4 • • • • • • half a medium cantaloupe melon (about 350g/12oz), skinned and cut into chunks 9 oz strawberries, hulled and sliced 4 ginger biscuits, roughly crushed (try Fox's Crinkle Crunch) 2 pieces of stem ginger in syrup (about 25g/1oz), chopped, plus 2 tsp of syrup from the jar 2 x 150g / 5oz pots Greek yogurt 4 tsp light muscovado sugar
1. Gently mix the melon and strawberries together in a large bowl with a spoon or your hands, then pile half into four glass tumblers. Sprinkle with half the biscuit crumbs. 2. Stir the chopped ginger and syrup into the yogurt and spoon into the tumblers. Pile the rest of the fruit on top, then scatter with the remaining crumbs. 3. Sprinkle a teaspoon of muscovado sugar on top of each dessert and chill until ready to serve (up to 2 hours ahead) – the sugar will gradually melt to give a yummy toffee flavour. 4. Take out of the fridge about 15 minutes before serving, so they are not too chilled.
Tomato baked eggs
Eggs over tomato for a change
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• • Cook 60 mins Prep 0 mins Nutrition per serving 204 kcalories, protein 9.0g, carbohydrate 7.0g, fat 16.0g, saturated fat 3.0g, fibre 3.0g, salt 0.27g
Serves 4 • • • • • 2lb ripe vine tomatoes 3 garlic cloves 3 tbsp olive oil 4 large free range eggs 2 tbsp chopped parsley and/or chives
1. Preheat the oven to fan 180C/ conventional 200C/gas 6. Cut the tomatoes into quarters or thick wedges, depending on their size, then spread them over a fairly shallow 1.5 litre ovenproof dish. Peel the garlic, slice thinly and sprinkle over the tomatoes. Drizzle with the olive oil, season well with salt and pepper and stir everything together until the tomatoes are glistening. 2. Slide the dish into the oven and bake for 40 minutes until the tomatoes have softened and are tinged with brown. 3. Make four gaps among the tomatoes, break an egg into each gap and cover the dish with a sheet of foil. Return it to the oven for 5-10 minutes until the eggs are set to your liking. Scatter over the herbs and serve piping hot with thick slices of toast or warm ciabatta and a green salad on the side.
Make the most of the berry season with a glass of fruity goodness
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• • Cook 0 mins Prep 5 mins Nutrition per serving 123 kcalories, protein 2.0g, carbohydrate 29.0g, fat 0.0g, saturated fat 0.0g, fibre 3.0g, salt 0.02g
Serves 1 • • • • 1 small ripe banana 5 oz about blackberries, blueberries, raspberries or strawberries (or use a mix), plus extra to serve apple juice or mineral water, optional runny honey, to serve
1. Slice the banana into your blender or food processor and add the berries of your choice. Whizz until smooth. With the blades whirring, pour in juice or water to make the consistency you like. Toss a few extra fruits on top, drizzle with honey and serve.
Thai chicken bites
These delicately spiced bites will disappear in seconds, perfect for a posh party
Chop the chicken thighs into small pieces with a knife until they resemble coarse mince.0g. add the oil. To serve. 2. sliced. squeeze over the lime juice and leave to cool. Separate the chicory into individual leaves (you'll need about 20) and arrange on serving plates. Heat a wok over a high heat. carbohydrate 0. Fiery prawn skewers . When smoking hot. to serve Method 1.0g. fat 2. saturated fat 0. mix the herbs into the chicken mixture. Place 1-2 tbsp of the chicken mixture into each leaf and scatter over some extra chopped herbs and sliced fresh chillies. chicken and shallot. chopped. plus extra to serve 4 heads red or green chicory 1 red chilli. the dried chilli and fish sauce. Stir constantly and cook for about 5 mins until the chicken is cooked but not browned. mint and parsley leaves. finely chopped pinch dried chilli flakes 2 tbsp fish sauce juice 1 lime handful each coriander. Remove from the heat. boneless chicken thighs 2 tbsp vegetable oil 1 shallot.View image large • • Cook 10 mins Prep 15 mins Nutrition per serving 36 kcalories.0g. protein 5. fibre 0.0g. Cook for 2 mins more.35g Ingredients Makes 20 • • • • • • • • • 4 skinless. Can be made up to 1 day ahead. salt 0.0g. Then stir in 1 tsp water.
fibre 1. 2.Add a touch of spice to your weekday meals with this low-fat and fiery recipe • • Favourite Print View image large • • Cook 10 mins Prep 15 mins Nutrition per serving 132 kcalories.0g. carbohydrate 21. Mix the Fiery Guava or sweet chilli dipping sauce with the lime juice and thyme leaves.0g. turning and basting occasionally. saturated fat 0. fat 1. Alternate prawns and tomatoes onto 8 skewers until all are filled. then pour over the skewers. Leave in the fridge to marinate for 30 mins.0g. serve with an extra pot of Fiery Guava sauce for dipping. salt 1. leaves picked Method 1.0g.29g Ingredients Serves 4 • • • • • 9 oz raw king prawns 9 oz punnet cherry tomatoes 10 oz bottle Levi Roots Fiery Guava Dipping Sauce or 190g/7oz bottle sweet chilli sauce juice 1 large lime 1 thyme sprig. Once cooked. Place the prawns onto a baking tray and pop under a hot grill or over the barbecue for about 10 mins.0g. protein 12. Pea & mint soup A superhealthy starter or snack that's great hot or cold • • Favourite Print . Lay the skewers in a shallow tray or baking dish.
then chill â€“ you may need to add more stock to the soup before serving as it will thicken as it cools. peeled and diced 1 garlic clove. blanch 3 tbsp of the shelled peas in boiling water for 2-3 minutes. taste and season with salt and pepper. To serve hot.View image large • • • • Cook 20 mins Prep 10 mins Vegetarian Freezable Nutrition per serving 108 kcalories. drain.0g. 2. cool quickly. put in a bowl of cold water and set aside.0g. To serve the soup cold. return the soup to the rinsed- . garlic and stock. saturated fat 1. sugar and lemon or lime juice. Stir in half the buttermilk or soured cream. Stir in the mint. fat 1. 3. or you will lose the lovely fresh flavour of the peas. turn down the heat and simmer for 15 minutes or until the potato is very soft. Bring to the boil. salt 0. For the garnish.0g. protein 8. Put the spring onions into a large pan with the potato. carbohydrate 17. cool slightly then pour into a food processor or liquidiser and whizz until as smooth as you like. crushed 1½ pint vegetable or chicken stock young peas in the pod (to give about 250g/9oz shelled peas) 4 tbsp chopped fresh mint large pinch caster sugar 1 tbsp fresh lemon or lime juice 5 fl oz buttermilk or soured cream Method 1. Add the remaining peas to the soup base and simmer for 5 minutes â€“ no longer.0g. fibre 4. trimmed and roughly chopped 1 medium potato.0g.84g Ingredients Serves 4 • • • • • • • • • 1 bunch spring onions.
salt 1. fibre 6. Serve the soup in bowls. 4. chopped 2 tsp ground cumin 1 pint hot vegetable stock 14 oz can chopped plum tomatoes with garlic 14 oz can chickpeas.07g Ingredients Serves 4 • • • • • • • • • • 1 tbsp olive oil 1 medium onion. Moroccan chickpea soup Try something different for vegetarians with Moroccan chickpea soup • • Favourite Print View image large • • • • Cook 20 mins Prep 5 mins Vegetarian Freezable Nutrition per serving 148 kcalories. carbohydrate 17. fat 5.0g. garnished with the remaining buttermilk and the drained peas.out pan and reheat without boiling (to prevent the buttermilk or soured cream from curdling). chopped 2 celery sticks. saturated fat 1.0g. protein 9. rinsed and drained 4 oz frozen broad beans zest and juice ½ lemon large handful coriander or parsley and flatbread. to serve .0g.0g.0g.
Serve with flatbread.0g. tomatoes and chickpeas. Simmer for 8 mins.0g. protein 13. Season to taste. cook for a further 2 mins.0g. juice of 1 2 tsp red wine vinegar 2 tsp olive oil ½ tsp sesame oil 10 oz smoked salmon . Throw in broad beans and lemon juice. Heat the oil in a large saucepan. salt 2. Turn up the heat. stirring frequently. then fry the onion and celery gently for 10 mins until softened. fat 4. saturated fat 1.0g. carbohydrate 2. 2. lightly toasted 2 oranges.4g Ingredients Serves 6 • • • • • • 1 tbsp poppy seed.0g. zest of both. Marinated smoked salmon with poppy seeds Drizzling smoked salmon with this orange-fresh dressing helps to cut through its natural richness • • Favourite Print View image large • • Cook 0 mins Prep 15 mins Nutrition per serving 99 kcalories. then add the stock. fibre 0. Tip in the cumin and fry for another min.Method 1. then top with a sprinkling of lemon zest and chopped herbs. plus a good grind of black pepper.
protein 14.0g. fibre 9.0g. vinegar and oils with some black pepper and a pinch of salt â€“ be sparing with the salt.0g. pour over any dressing left in the bowl. as smoked salmon is naturally quite salty. 2.• • • 3 oz radishes. carbohydrate 41. trimmed and finely sliced 3 spring onions. finely sliced toasted rye or soda bread. then scatter over the reserved radishes and spring onions. and let everyone help themselves. saturated fat 4. orange zest and juice. salt 1. Let the salmon marinate for just 5-10 mins while you toast the bread â€“ any longer and the vinegar will begin to 'cook' the fish. to serve Method 1. high-fibre version • • Favourite Print View image large • • • • Cook 30 mins Prep 10 mins Vegetarian Freezable Nutrition per serving 291 kcalories. Whisk together the poppy seeds. Ricotta & basil pizza bread Thought you couldn't enjoy pizza without feeling guilty? Try this low-fat.0g.0g. 3. Bring to the table with toasted bread and a few forks.23g Ingredients . Carefully separate the slices of salmon. Spread the salmon over a large plate or platter. Drizzle over the dressing and gently toss together lightly â€“ using your hands is best. fat 9. then put into a mixing bowl with most of the radishes and spring onions.
Bake for 5 mins on a shelf at the top of the oven until firm. then simmer for 10 mins.0g. Flour a large baking sheet and roll out the dough into a rectangle roughly 25 x 35cm. Scatter with basil and serve straight away with a green salad. add the cherry tomatoes. protein 29. salt 0. season. Bake for 10 mins more until the base is golden and crisp. carbohydrate 4. 3. to serve Method 1.0g. for dusting 10 cherry tomatoes. Meanwhile. saturated fat 2. then bring the dough together and knead a couple of times. 2. Pour in the tomatoes. fibre 2. then dollop over spoonfuls of the ricotta.0g. Soften the onion and peppers in the oil in a large pan for a few mins.0g. fat 10.67g . Remove from the oven.Serves 6 • • • • • • • • • 1 onion. finely chopped 2 yellow peppers. spread with the sauce.0g. Heat oven to 220C/fan 200C/gas 6. make up the bread mix according to pack instructions. roughly chopped 1 tsp olive oil 2 x 400g/14oz cans chopped tomatoes 2 lb bag mixed grain or granary bread mix plain flour. halved or whole 9 oz tub ricotta a few basil leaves. Red spiced fish with green salad Spice up plain white fish fillets with Thai flavours in this healthy recipe • • Favourite Print View image large • • Cook 10 mins Prep 10 mins Nutrition per serving 221 kcalories.
it's not all curries you know! Favourite Print View image large • • Cook 40 mins Prep 20 mins Nutrition per serving . sliced into fingers 1 romaine or 2 Little Gem lettuces. then roast on a baking sheet for 8-10 mins until the fish flakes easily. leaves separated small bunch coriander. apart from the rice. roughly chopped zest and juice 1 lime. in a large bowl with some seasoning. 2. plus extra lime wedges for squeezing over. Spice-rubbed chicken with pomegranate salad • • This low-fat. fragrant. Meanwhile. such as hake 4 tsp Thai red curry paste 1 avocado. to serve Method 1. sliced 1 cucumber. Serve with the spiced fish and brown rice. Brush each fish fillet with 1 tsp of curry paste. Heat oven to 200C/fan 180C/gas 6. fresh dish is exactly how we like our Indian food .Ingredients Serves 4 • • • • • • • • • 4 fillets white fish. mix together the rest of the ingredients. cooked. plus extra to serve 1 tsp clear honey 9 oz brown rice.
Scatter with torn mint leaves and serve alongside the chicken. then drizzle over. Heat oven to 200C/180C fan/gas 6. torn Method 1. Using gloves (turmeric stains your fingers). Mix the pomegranate seeds with the orange segments. Cover the chicken with foil and bake for 30 mins. segmented juice Î© lime. 3. rub this spice mixture over the chicken pieces and transfer to a roasting tin. the olive oil and vinegar in a small bowl. plus extra wedges to serve 1 tbsp pomegranate molasses small handful mint leaves. make the salad.0g. mix the lime juice with the pomegranate molasses. Score the chicken with a sharp knife. about 2-3 cuts in each piece. Mix the spices with a little salt.0g. fibre 5. Baste with tin juices and rest for 5 mins before serving.0g.33g Ingredients Serves 4 • • • • • • • 4 skinless chicken leg joints. fat 7. Remove the foil and continue cooking in the oven for another 10 mins until tender. superhealthy by nature: this salad is high in omega-3. Leave to marinate for at least 20 mins. salt 0. or overnight in the fridge if you're preparing ahead. carbohydrate 29. iron and calcium and counts as 2 of your 5-a-day • • Favourite Print .0g. Superhealthy salmon salad Superhealthy by name. cut into drumsticks and thighs 2½ tsp turmeric 2½ tsp sweet paprika ½ tsp chilli flakes 2½ tsp coarsely ground black pepper 1 tbsp olive oil 3 tbsp white wine vinegar For the salad • • • • • seeds from 1 pomegranate 3 oranges. Meanwhile.294 kcalories. protein 30. saturated fat 2.0g. 2.
tip the broccoli into the water. When the water in the steamer comes to the boil. Mix together the remaining oil and lemon juice. . Serve with the salmon.88g Ingredients Serves 2 • • • • • • • • • 4 oz couscous 1 tbsp olive oil 2 salmon fillets 8 oz sprouting broccoli. to serve Method 1. larger stalks removed juice 1 lemon seeds from half a pomegranate small handful pumpkin seeds 2 handfuls watercress olive oil and extra lemon wedges. Toss the broccoli.0g. then toss with 1 tsp oil. Heat water in a tier steamer.0g.0g. fibre 2. lemon wedges for squeezing over and extra olive oil for drizzling.View image large • • Cook 5 mins Prep 20 mins Nutrition per serving 320 kcalories. Cook for 3 mins until the salmon is cooked and the broccoli tender. saturated fat 4.0g. then lay the salmon in the tier above. protein 30.0g. Season the couscous. Drain the broccoli and run it under cold water to cool. Pour boiling water over the couscous so it covers it by 1cm. then set aside. roughly shredded. 2. salt 0. roughly chop the watercress and toss through the couscous. At the last moment. fat 10. if you like. pomegranate seeds and pumpkin seeds through the couscous with the lemon dressing. carbohydrate 30.
oil and a little salt. 2.0g. each cut into 6 strips zest and juice 2 limes 2 tsp black peppercorns. .0g.Lime & pepper chicken wraps These tasty wraps are great for a relaxed meal. protein 43. carbohydrate 50. fibre 2. saturated fat 2. fat 12. Toss the chicken with the lime zest and juice. salt 2.0g. and they're really easy to make • • Favourite Print View image large • • Cook 10 mins Prep 5 mins Nutrition per serving 464 kcalories. following pack instructions. turning until evenly cooked and nicely browned. coarsely crushed 1 tbsp sunflower oil 8 tortilla wraps 8 oz tub guacamole (or make your own) 1 Little Gem lettuce.85g Ingredients Serves 4 • • • • • • • • 4 skinless chicken breasts.0g. shredded 5 fl oz low-fat natural yogurt tub Method 1. Spread a little guacamole over each tortilla. Cook on a griddle pan or barbecue for 6-8 mins. pepper. Roll up and enjoy. top with some lettuce and chicken. then drizzle over the yogurt.0g. Heat the tortillas in the microwave.
0g.0g.34g Ingredients Serves 4 • • • • • • • 14 oz pack lean minced lamb 3 garlic cloves. then fry the meatballs for about 8 mins until golden and cooked through. juice of 1 For the cucumber-yogurt • • • ½ cucumber. protein 33. then season and shape into about 16 balls . leaves torn Method 1. .it's easier if you wet your hands. from a cube is fine 10 oz frozen peas zest 2 lemon.0g. fibre 4. salt 1. saturated fat 4. Mix the lamb with half the garlic and 1 tsp of the cumin.0g. Experiment with this tasty pilaf . Heat a large frying pan (with a lid for later). carbohydrate 72.0g. Remove from the pan. fat 10.a winner for any meatball fan Favourite Print View image large • • • Cook 20 mins Prep 0 mins Freezable Nutrition per serving 496 kcalories. finely chopped or grated 5 oz pot mild natural yogurt small bunch mint. crushed 2 tsp cumin 10 oz basmati rice enough lamb or vegetable stock to cover the rice.Lamb meatball & pea pilaf • • Meatballs aren't just for pasta dishes.
protein 11.0g. diced 2 shallots. yogurt and half the mint together.24g Ingredients Serves 4 • • • • • • 2 lb potatoes. then pour in enough stock to cover. Cover and simmer for 10 mins or until almost all of the liquid is absorbed. carbohydrate 22. Serve with a good dollop of the cooling cucumber yogurt. stir in the lemon zest and juice with some seasoning and the remaining mint. then season.0g. Fry for 30 secs.set aside. then tip in the rice.0g. To finish the pilaf. final tsp of cumin and remaining garlic. Meanwhile mix the cucumber. saturated fat 2. then warm through for a few mins until the peas are tender. fat 10. Stir in the peas. sliced 1 tbsp olive oil 2 tsp dried crushed oregano or 1 tsp fresh leaves 8 oz small mushrooms 4 eggs Method . stirring. 2.0g. Healthy egg & chips One that dads will love! This any-time meal is perfect with a helping of baked beans • • Favourite Print View image large • • • Cook 30 mins Prep 0 mins Vegetarian Nutrition per serving 218 kcalories. return the meatballs to the pan.0g. fibre 2. salt 0.
crushed 4 garlic cloves. fat 8. salt 0.0g. add the mushrooms.0g. Return to the oven for 3-4 mins or until the eggs are cooked to your liking. saturated fat 1. 2.1. non-stick roasting tin. protein 22. chopped large piece ginger. finely chopped 1 tsp golden caster sugar 1 tsp black mustard seeds 1 tsp ground cumin 1 tsp ground coriander . Tip the potatoes and shallots into a large. sprinkle over the oregano. low-fat curry is sure to become a favourite. One-pan prawn & tomato curry This spicy.0g. carbohydrate 16. Bake for 15 mins.66g Ingredients Serves 4 • • • • • • • • • 2 tbsp sunflower oil 1 large onion. Make four gaps in the vegetables and crack an egg into each space. crushed ½ red chilli. then mix everything together well. drizzle with the oil. fibre 3.0g. then cook for a further 10 mins until the potatoes are browned and tender.0g. Swap the prawns for chunks of white fish or chicken to vary it • • Favourite Print View image large • • • Cook 20 mins Prep 10 mins Freezable Nutrition per serving 217 kcalories. Heat oven to 200C/fan 180C/gas 6.
mango chutney and a Carrot & cumin salad.• • • • • • • 1 tsp turmeric 1 tbsp garam masala 2 tsp malt vinegar 14 oz can chopped tomatoes 14 oz raw king prawns small bunch coriander. carbohydrate 58. fat 6. Serve straight from the dish scattered with the remaining coriander and the rice. Add the ginger.0g. reduce the heat and cook for 8-10 mins until cooked through .45g . Heat the oil in a deep-sided frying pan and cook the onion for 8-10 mins until it starts to turn golden. garlic and chilli and cook for 1-2 mins. until the sauce thickens. stirring. Super-veg pasta Get two of your five-a-day with this deliciously versatile sauce • • Favourite Print View image large • • • • Cook 30 mins Prep 15 mins Vegetarian Freezable Nutrition per serving 323 kcalories. add a splash of water. Season with salt and simmer for 5 mins. yogurt. then splash in the vinegar and tomatoes. protein 12.if the sauce gets really thick. Stir in the sugar and spices for 1 min.0g. Stir in the prawns. 2. stir though most of the coriander. fibre 6. to serve Method 1.0g. chutney and salad in separate bowls. yogurt. chopped basmati rice. salt 0. saturated fat 1.0g. Remove from the heat.0g.
skin-side up. roughly chopped 1 onion. roughly chopped 1 large carrot. stock and sugar. Stir in the garlic. roughly chopped 2 garlic cloves.just stick it in the oven until creamy and delicious • • Favourite Print . crushed chillies. Transfer to a bowl. 2. cooked Method 1. cook for 2 mins.Ingredients Serves 6 • • • • • • • • • • • • • • 2 red peppers. Smoked haddock & leek risotto There's no tedious stirring with this one . then stir in the reserved sauce. for 15 mins or until the vegetables are completely soft. cover and set aside. When cool enough to handle. Take out a couple of spoonfuls of the sauce (this will later add texture). uncovered. leaves shredded 2 lb bag fresh egg pasta. then add the canned tomatoes. then blend the rest in the saucepan until almost smooth with a stick blender. underneath for 10 mins or until beginning to char. fennel seeds and tomato purèe. onion and carrot for 8-10 mins until softened. shredded basil and peppers. Heat the oil in a large saucepan and cook the fennel. Simmer for 5 mins to thicken. Serve with the pasta. crushed ¼ tsp crushed chillies 1 tsp fennel seeds 2 tbsp tomato purèe 14 oz can chopped tomatoes 1 pint vegetable stock 1 tsp caster sugar small handful basil. quartered and deseeded 2 tbsp olive oil 1 fennel bulb. peel off the skin and cut the flesh into strips. Simmer. Heat the grill and pop the peppers. 3.
Fold in the crÃ‹me fraÃ“che and spinach.0g.0g. stirring regularly. carbohydrate 64. Chicken with lemon & courgette couscous Add a touch of zest to your midweek meal with this low-fat family supper . protein 29. Add the stock and milk. until just tender. season with plenty of black pepper. Cook the leek for 4-5 mins. bring to the boil and bubble for 5 mins before sitting the haddock on top.the steam will soften the spinach. fat 10.View image large • • Cook 35 mins Prep 5 mins Nutrition per serving 444 kcalories. then cover the pan again and leave to rest out of the oven for 3 mins before serving . Add the rice and stir for a further 2 mins. thinly sliced 10 oz risotto rice. Heat oven to 200C/180C fan/gas 6. salt 3. such as arborio or carnaroli 1¼ pint fish or vegetable stock 9 fl oz full-fat milk 13 oz undyed smoked haddock.0g. Heat the butter in a large ovenproof dish over a medium heat.0g.34g Ingredients Serves 4 • • • • • • • • small knob of butter 1 large leek.0g. Cover with a lid or foil and bake in the oven for 18 mins until the rice is tender. fibre 3. saturated fat 5. 2. 3. skinned and cut into large chunks 3 tbsp crÃ‹me fraÃ“che 4 oz baby spinach Method 1.
salt 0. Squeeze over the juice from the other lemon half and serve with the couscous and lemon wedges on the side. Season.• • Favourite Print View image large • • Cook 20 mins Prep 20 mins Nutrition per serving 275 kcalories. Tip into the couscous. grated 2 lemons.0g. 1 cut into wedges 2 boneless.37g Ingredients Serves 4 • • • • • • 8 oz couscous 14 fl oz chicken stock 2 tbsp olive oil 4 courgettes. Heat the remaining oil in a large pan and fry the chicken for about 2 mins on each side until cooked through. Heat 1 tbsp oil and fry the courgettes until softened and crisping at the edges. saturated fat 1.0g. protein 25. Cover and leave for 10 mins until fluffy and all the stock has been absorbed. Turkey meatballs in tomato & fennel sauce . 1 halved. fibre 1. then stir in with plenty of seasoning and a good squeeze of lemon juice from one of the halves. carbohydrate 29. skinless chicken breasts Method 1. fat 7.0g. Halve the chicken breasts horizontally and put each piece on a sheet of cling film.0g.0g. Tip the couscous into a large bowl and pour over the stock. 2. Cover with another sheet and beat each piece out with a rolling pin to make it thinner.
0g. heat 1 tbsp oil in a pan.0g.46g Ingredients Serves 4 • • • • • • • • • • 14 oz turkey mince 1 oz fresh white breadcrumbs 2 garlic cloves.0g. chopped 1 carrot. Season and mix well to combine. Add the onion. Meanwhile. Using an electric hand blender.0g. crushed 2 tbsp olive oil 1 onion. fat 8. whizz until roughly smooth. to serve Method 1. then chill for 10 mins. Put the mince in a mixing bowl with the breadcrumbs and half the garlic. tasty and economical supper is a healthy way of getting the family fed • • Favourite Print View image large • • Cook 25 mins Prep 15 mins Nutrition per serving 216 kcalories.0g. shape the mixture into 12 balls. carbohydrate 12. Add the fennel seeds and cook for a few secs. . protein 26. cooked. salt 0. then stir in the tomato purèe.This quick. fibre 2. Using your hands. Cook for 5-6 mins until softened. Tip in the tomatoes with half a can of water. 2. saturated fat 1. diced 1 tsp fennel seeds 14 oz can chopped tomatoes 1 tbsp tomato purèe 14 oz spaghetti. Season and simmer for 15 mins until thickened. carrot and remaining garlic.
and it's low-fat too • • Favourite Print View image large • • Cook 20 mins Prep 15 mins Nutrition per serving 418 kcalories. Transfer to the sauce and simmer until piping hot.45g Ingredients Serves 2 • • • • • • zest and juice 1 lime 1 tbsp maple syrup or clear honey thumb-size piece fresh root ginger.0g.0g.3. boneless chicken breasts 450g/1lb sweet potatoes. Slash each chicken breast 3-4 times with a sharp knife. heat the remaining oil in a non-stick frying pan and fry the meatballs for 8-10 mins until cooked through. saturated fat 2.0g. fat 8. Set aside for 10 mins. cut into matchsticks. Mix half the lime zest and all the juice with the maple syrup and grated ginger. carbohydrate 54. then coat well with the marinade. protein 37. salt 0. Ginger & lime chicken with sweet potato mash This satisfying dish is packed full of zingy flavours. roughly chopped 1 tbsp olive oil Method 1. Meanwhile. Heat the grill and line the grill tray with foil.0g. fibre 5.0g. Serve with spaghetti. . plus 1 tsp grated root ginger 2 skinless.
Mango chicken with spiced pilau Spice up your midweek meal with this healthy and flavour-packed recipe • • Favourite Print View image large • • • Cook 30 mins Prep 10 mins Freezable Nutrition per serving 414 kcalories. grill the chicken breasts for 10-15 mins. Divide the mash between 2 plates. Cook the sweet potatoes in salted boiling water for 10-12 mins until tender. Drain and mash well. plus some seasoning.0g. fat 7. fibre 2. adding the rest of the lime zest. carbohydrate 52. Lift out the matchsticks with a slotted spoon. then stir the mash into the gingerinfused oil. top each with a chicken breast. thinly sliced 4 bay leaves 1 cinnamon stick 7 oz basmati rice . add the ginger matchsticks and fry for 1 min until the ginger is crisp. 3. saturated fat 1.0g. Heat the oil in a small frying pan.0g. scatter with the crisp ginger and serve with some sugar snap peas. salt 0. When it's really hot. until cooked through and slightly caramelised. protein 39.2.77g Ingredients Serves 4 • • • • • • • • • 4 skinless. boneless chicken breasts 4 tbsp chunky mango chutney 1 tbsp medium curry powder 4 tsp cumin seeds 4 tsp sunflower oil 2 small onions.0g.0g. Meanwhile.
Stuff with the mango chutney. Stir in the rice.0g. then brush all over the chicken. bay and cinnamon then cook. stir in coriander and serve with the chicken. for 1 min.• • 4 tbsp chopped coriander lime wedges. simmer for 15 mins. Cut a horizontal pocket in each chicken breast. bring to the boil. Reduce heat.0g. salt 0. fibre 0. Inside-out chicken Kiev A quick. taking care not to cut all the way through to the other side. add a pinch of salt. then seal the pocket closed around the chutney with a cocktail stick. stirring.37g Ingredients Serves 4 • 4 skinless. 2. Pour over 450ml boiling water. protein 34. easy low fat recipe with just 3 ingredients • • Favourite Print View image large • • • Cook 20 mins Prep 5 mins Freezable Nutrition per serving 218 kcalories. Meanwhile. Remove bay and cinnamon. heat remaining oil and fry the onions for 6-8 mins until golden. Mix the curry powder and 2 tsp cumin seeds with 3 tsp oil. carbohydrate 5.0g. stir and cover. fat 7. boneless chicken breasts . Place on the baking tray and roast for 25-30 mins until cooked through.0g. 3. Add remaining cumin. saturated fat 4.0g. Heat oven to 200C/180C fan/gas 6 and line a baking tray with foil. 4. to serve (optional) Method 1.
which can be deceivingly high in fat • • Favourite Print View image large • • • Cook 20 mins Prep 10 mins Vegetarian Nutrition per serving 289 kcalories.08g Ingredients Serves 4 • • • • • 10 oz sweet potatoes. carbohydrate 54. salt 1. season and cook under the grill for 15 mins.• • 1 oz garlic butter. drained Î© tsp dried chilli flakes 2 tbsp mild curry paste . Return to the grill and cook 3-5 mins until the breadcrumbs are golden and the butter melted. Spicy vegetable chapati wraps A delicious and healthy vegetarian low-fat alternative to a curry. Serve any buttery juices. 2. rub with a little of the butter.0g. Mix together the remaining garlic butter and breadcrumbs. fibre 5. Heat oven to 200C/fan 180C/gas 6. Remove the chicken from the grill and top each breast with a smear of the breadcrumbed butter. softened 1 oz crispy breadcrumbs Method 1. protein 12. peeled and roughly cubed 14 oz can peeled plum tomatoes 14 oz can chickpeas.0g. fat 5. saturated fat 0. Place the chicken on a baking tray.0g. turning once until cooked through.0g.0g. alongside new potatoes and peas or broad beans.
Easy tomato pizzas • • These colourful. Cook the sweet potatoes in a pan of boiling water for 10-12 minutes until tender. put the tomatoes. Preheat the grill. saturated fat 1.0g.0g. chickpeas. top with yogurt and fold in half to serve. flavour-packed pizzas are low-fat and delicious too Favourite Print View image large • • • Cook 12 mins Prep 10 mins Vegetarian Nutrition per serving 231 kcalories. chilli flakes and curry paste in another pan and simmer gently for about 5 minutes. 2. Sprinkle the chapatis with a little water and grill for 20-30 seconds each side. carbohydrate 45. Stir in the spinach and cook for a minute until just starting to wilt. salt 0. fibre 3.0g.0g.53g Ingredients Makes 8 small pizzas . 3. Spoon on the filling. season to taste and keep warm. Drain the sweet potatoes and add to the tomato mixture. protein 6. fat 5.• • • • 4 oz baby spinach leaves 2 tbsp chopped fresh coriander 4 plain chapatis (Indian flatbreads) 4 tbsp fat-free Greek yogurt Method 1. Meanwhile. Stir in the coriander.0g.
grated Parmesan or Parmesan shavings.all different shapes and sizes) your choice of toppings: goat's cheese (with rind). prosciutto Method 1. Make a well. Bake for 12 mins or until golden and crisp and the tomatoes are starting to caramelise around the edges. then drizzle with more olive oil to serve. Split the dough into 8.it will seem pretty wet. Set the bowl aside for 15 mins. then tip into the bowl. Use a wooden spoon to work the liquid into the flour . heat oven to 240C/220C fan/gas 9 or as hot as it will go. or stir together 100ml passata and a crushed garlic clove 8 tomatoes (green. 2. then put a baking sheet in on a high shelf. plus extra to serve 12 fl oz warm water For the topping • • • about 5 tbsp roast tomato sauce. put the flour. scatter over a few slices of tomato. then knead it very gently for about 2 mins until it is fairly even. Turn the dough onto a well-floured surface. then roll 3 balls thinly into rough circles. flour your hands. When ready to cook. Slide the sheet on top of the heated sheet. yellow . Leaving the dough like this will save you from lengthy kneading later. Smoky chicken with warm corn & potato salad This chicken dish is full of fresh summer flavours. soft and bouncy. Lift onto the floured sheet. orange. Smear over a thin layer of the sauce. For the dough.For the dough • • • • 16 oz strong white bread flour. cover with oiled cling film. then let it rise in a warm place (or in the fridge overnight) until doubled in size. plus more to dust 1½ tsp sachet fast-action yeast 2 tbsp extra-virgin olive oil. perfect for a quick and healthy midweek meal • • Favourite Print . 3. Dust another sheet with flour. then add sliced goat's or grated Parmesan cheese if you want to. red. Return the dough to the bowl. yeast and 2 tsp salt into a large bowl and mix. handful rocket. Top with any fresh toppings. season. Mix the oil and water in a jug.
0g. Mix into the potato salad with the coriander and seasoning. 2. cutting off the kernels in strips. leaves roughly chopped lime wedges. if using.25g Ingredients Serves 4 • • • • • • • • • • 2 lb bag new potatoes 2 large corn cobs ½ red onion.View image large • • Cook 12 mins Prep 8 mins Nutrition per serving 343 kcalories. until both are tender. 3. Tip the potatoes into the bowl with the onions. Bring to the boil a saucepan of water big enough to hold all the potatoes and corn. Cook the potatoes for 12 mins. to serve Method 1. crushed ½. fat 8.1 tsp sweet smoked paprika 4 skinless chicken breasts. salt 0. adding the corn after 6 mins.0g. Heat a griddle pan. then slice down the length. mix the sliced red onion with the lime juice and half the oil in a large salad bowl.0g.0g. optional. . then toss in the chicken until thoroughly coated. Meanwhile. carbohydrate 31. paprika and some seasoning in a shallow bowl. then serve alongside the smoky griddled chicken. with lime wedges. each halved across the middle to make 2 thin escalopes small bunch coriander. Stand a corn cob on one end on a chopping board. thinly sliced juice 1 lime 2 tbsp olive oil 2 garlic cloves. saturated fat 1. Drain well. Mix the remaining oil with the garlic. fibre 2. protein 38. then griddle the chicken for 3 mins on each side until cooked through.0g.
then add the chicken (if you have time. halved lengthways. red onion. salt 0. Put 8 wooden skewers in a bowl of water to soak.and it's low-calorie too Favourite Print View image large • • Cook 20 mins Prep 20 mins Nutrition per serving 214 kcalories. protein 37.0g. warmed.0g.Chicken tikka skewers • • This breezy dish is perfect for the grill or barbecue . deseeded and sliced 1 red onion. Chill until ready to serve.0g. fibre 1.61g Ingredients Serves 4 • • • • • 5 oz pot low-fat natural yogurt 2 tbsp hot curry paste 4 boneless. coriander and lemon juice. fat 4. cubed 9 oz pack cherry tomatoes 4 wholemeal chapatis.0g. saturated fat 1. to serve For the cucumber-salad • • • • • Î© cucumber. In a large bowl. Mix the yogurt and curry paste together in a bowl. . thinly sliced handful chopped coriander leaves juice 1 lemon 2 oz pack lamb's lettuces or pea shoots Method 1. marinate for an hr or so). carbohydrate 8.0g. skinless chicken breasts. toss together the cucumber.
oil and oregano.41g Ingredients Serves 4 • • • • • • 4 skinless chicken breasts 2 tsp harissa (Belazu's rose harissa is really full-flavoured) 1 tsp olive oil 1 tsp dried oregano 9 oz pack cherry tomatoes handful olives (we used kalamata) Method 1. turning from time to time.0g. Cook under a medium grill for 15-20 mins. Shake off any excess marinade.0g.2.0g. saturated fat 1. Put the chicken into a medium roasting tray. protein 34. salt 0.0g. with just a little hint of spice • • Favourite Print View image large • • Cook 15 mins Prep 0 mins Nutrition per serving 184 kcalories. then divide between 4 plates. until cooked through and nicely browned. . fibre 1. Stir the lettuce or pea shoots into the salad. 3. then thread the chicken pieces and cherry tomatoes onto the pre-soaked skewers. then rub with the harissa. Top each serving with 2 chicken tikka skewers and serve with the warm chapatis. Chicken with harissa & tomatoes Quick and easy midweek chicken supper recipe. Heat oven to 200C/fan 180C/gas 6.0g. carbohydrate 2. fat 4.
Roast for 10 mins more until the tomato skins start to split and the chicken is cooked through. carbohydrate 33. chopped 3 garlic cloves about 2cm piece fresh root ginger (to give you 2 tbsp finely chopped) 5 cardamom pods 1 cinnamon stick 21 oz boneless. fibre 1. salt 0.35g Ingredients Serves 4 • • • • • • • • • • • • • 2 tbsp vegetable oil 2 medium onions. The ultimate makeover: Chicken korma Try this healthier. not fridge cold 3½ fl oz full-fat milk . protein 43.0g. more fragrant version of a popular Indian classic • • Favourite Print View image large • • Cook 45 mins Prep 15 mins Nutrition per serving 402 kcalories. Serve with boiled new potatoes. saturated fat 3. Cover with foil and roast for 5 mins.0g.0g. fat 12.2. skinless chicken breasts. cut into bite-size pieces 2 tsp ground coriander 1 ½ tsp garam masala ¼ tsp ground mace ½ tsp ground black pepper 5 fl oz natural yogurt.0g.0g. then remove the foil and add the cherry tomatoes and olives to the tray.
2. 1¼ tsp of the garam masala. then fry over a mediumhigh heat for about 12-15 mins. Remove the onions from the heat. Whizz together to make a paste that is as smooth as you can get it. Return the onions in the pan to the heat. Set aside. then slowly start to add the rest. Taste and add a little salt if you wish. While they cook. scatter a few almonds over each portion with a sprinkling of the remaining garam masala. Spoon the korma into bowls. then stir-fry for another 2 mins. splash in a little water if needed to slacken the korma sauce. 1 tbsp at a time. then simmer. ginger and 2 tbsp water. add the remaining oil. Heat 1 tbsp of the oil in a deep sautè pan or wok. stirring occasionally. deseeded and shredded handful coriander leaves and stems. cooked with a generous pinch saffron Method 1.• • • • 2 small green chillies. by which time the chicken should be very tender. then stir-fry for a couple of mins. chop the garlic and ginger. Finish by stirring in the chopped coriander. Transfer a third of them to a small blender along with the garlic. Swirl in the reserved yogurt. covered. then the milk. 3. The flavours mellow all the more if refrigerated overnight. Make a slit down the length of each cardamom pod just deep enough to reveal the tiny seeds. coursely chopped 1 tbsp flaked almonds. scattering in the chillies for the final 5 mins. Remove the cardamom pods and cinnamon. stirring between each spoonful. toasted 9 oz basmati rice. When gently reheating. cardamom pods and cinnamon stick. stir in the oniony paste and stir-fry for 2-3 mins. Bring to a boil. When all the yogurt has gone in. Stir in 150ml water. mace and black pepper. spicy kebabs don't just taste great – the whole family will enjoy making them • • Favourite Print View image large • • Cook 15 mins Prep 30 mins Nutrition per serving . Reserve 3 tbsp of the yogurt. for 20 mins. Spicy chicken kebabs These fresh. Serve the saffron rice on the side. until a rich golden colour and the pan is sticky on the bottom. Stir in the chicken. ground coriander. Tip in the onions.
but preferably overnight. saturated fat 1. Grind the garlic. Toss in the mushrooms for the last half an hour so they take on some of the flavour. roughly chopped knob of fresh ginger. orange juice. Pour the mixture over the cubed chicken and leave to marinate for at least 1 hr.0g. fat 7. tomatoes. too. ginger. Arrange on a platter. Sticky lemon chicken This tasty. Thread the chicken. protein 6. seeded and each cut into 10 Method 1. orange zest and spring onions to a paste in a food processor. roughly chopped 2 tbsp clear honey 1 tbsp light soy sauce 2 tbsp vegetable oil 4 small skinless boneless chicken breast fillets. carbohydrate 3.0g. soy sauce and oil. cut into cubes 20 button mushrooms 20 cherry tomatoes 2 large red peppers. Add the honey.0g.0g.0g. plus extra to serve 1 orange.103 kcalories. grated zest and juice 3 spring onions. low-fat recipe has a Mediterranean feel . roughly chopped. then blend again. salt 0.just four ingredients too • • Favourite Print .23g Ingredients Makes 20 • • • • • • • • • • • 3 garlic cloves. fibre 0. 2. scatter with chopped spring onion and eat with your fingers. then cook on a griddle pan for 7-8 mins each side or until the chicken is thoroughly cooked and golden brown. mushrooms and peppers onto 20 wooden skewers. Turn the kebabs frequently and baste with the marinade from time to time until evenly cooked.
0g. about 150g/5oz each 1 large lemon 2 tsp fresh thyme leaves or a generous sprinkling of dried 1½ tbsp clear honey Method 1. Serve the chicken and the sticky juices with rice or potatoes and a green veg – broccoli or leeks are good.83g Ingredients Serves 4 • • • • 4 chicken breast fillets with skin. While the chicken is grilling. cut four thin slices from the lemon. salt 0. skin side down. Squeeze over the juice from the remaining lemon and spoon round 2 tbsp water. Put the chicken in the dish. The ultimate makeover: Lasagne • • A lighter version of the family classic that retains its full flavour Favourite Print . Sprinkle over the thyme and a little more seasoning.0g. then drizzle with the honey. Turn the chicken fillets over and put a slice of lemon on top of each one. Grill for 5 minutes. saturated fat 1. carbohydrate 6.0g. and season with salt and pepper.0g.View image large • • Cook 15 mins Prep 15 mins Nutrition per serving 193 kcalories. protein 33. 2. fat 4.0g. fibre 0. Preheat the grill to high and lightly oil a shallow heatproof dish. until the chicken is golden and cooked all the way through. Return to the grill for 10 minutes more.
then very finely chopped 9 oz lean minced pork 3½ fl oz red wine 2 tbsp tomato purèe 14 oz can plum tomatoes tsp ground nutmeg. plus a pinch handful basil leaves. thinly sliced. chopped 2 medium carrots. fibre 0.0g. finely chopped 9 oz lean rump steaks.0g.96g Ingredients Serves 6 For the meat-sauce • • • • • • • • • • • 1 tbsp olive oil 1 onion. diced 3 plump garlic cloves.0g. saturated fat 9. salt 0. trimmed of fat. carbohydrate 31. torn For the layers • • • • • • • • 10 oz fresh spinach 1 egg 9 oz tub ricotta handful flat-leaf parsley. protein 38.View image large • • Cook 110 mins Prep 40 mins Nutrition per serving 447 kcalories.0g. preferably buffalo. chopped 6 wide sheets (about 175g/6oz) no pre-cook lasagne 4½ oz ball mozzarella. roughly chopped 2 oz Parmesan.0g. coarsely grated 8 oz cherry tomatoes on the vine . fat 19.
Stir in both meats. a pinch of nutmeg and pepper. tip spinach into a colander and put under cold running water briefly to cool.32g .budget-friendly and low-fat too Favourite Print View image large • • Cook 20 mins Prep 10 mins Nutrition per serving 238 kcalories. Cover with 2 more lasagne sheets.• basil leaves and green salad leaves. then scatter with basil and serve with salad.0g. then mix with ricotta. 3. cover. then stir to break up tomatoes. Taste and add salt if you like. stirring occasionally. Tip the spinach into a large bowl and pour over boiling water. carbohydrate 44. Sauce can be chilled for up to 1 day. Top with cherry tomatoes and some pepper. Add carrots and garlic. salt 0. Cover with 2 sheets of lasagne. Soak the lasagne sheets in a single layer in boiling water for 5 mins. While the sauce is simmering. parsley. Tip in tomato purèe. then spread over half the remaining sauce. breaking up the pork with a wooden spoon. switch to sweet potatoes and a fresh. Tuna sweet potato jackets • • If your standby supper is baked potatoes with tuna.0g.0g. prepare the other layers.) Drain well. Squeeze to remove excess water. 4. Make the meat sauce: heat oil in a large sautè pan. then scatter over mozzarella and Parmesan to almost cover meat. 2. Spread a few big spoonfuls of sauce to barely cover the base of an ovenproof dish (20 x 29 x 6cm deep).0g. After 30 secs. then tip in onion and fry for 5 mins until golden. protein 12. Add O tsp nutmeg and some pepper. Leave for a few mins. then fry for 2 mins more. Spread with remaining sauce. then cover loosely with foil. then scatter spinach evenly over. (Although the packet says no pre-cook. to serve Method 1. Pour in wine. Bake for 35 mins. fat 3. then cook for 1-2 mins until the liquid is reduced. tomatoes and 2 tbsp water. Heat oven to 200C/fan 180C/gas 6. saturated fat 2. I find soaking improves the texture.0g. Mix in torn basil. Beat the egg in a bowl. spicy topping . then remove foil and bake 5-10 mins more. Spread the ricotta mixture on top and cover with 2 more lasagne sheets. Cook over a high heat until the meat is no longer pink and the juices are released. Start layering. then simmer for 1 hr. scrape the bottom of the pan as you stir. fibre 5.
This recipe uses iron and fibre-rich whole wheat flour instead of maida to make the wraps. deseeded and chopped juice 1 lime 6 tbsp Greek yogurt handful coriander leaves Method 1. Split in half and place each one. cut-side up.Ingredients Serves 4 • • • • • • • 4 small sweet potatoes (about 200g each) 6 oz can tuna in spring water. And when made with minimal oil. 2. Scrub the sweet potatoes and prick all over with a fork. finely sliced 1 small red chilli. then squeeze over the lime juice. Image by Tarla Dalal View larger image Auto Play Added to 10 cookbooks This recipe has been viewed 2109 times Broccoli. it is very weight-watcher friendly! Add your private note . or until tender. on a serving plate. Top with a dollop of yogurt and scatter over the coriander. to serve. Flake the drained tuna with a fork and divide between the sweet potatoes. Place on a microwaveable plate and cook on High for 18-20 mins. drained ½ red onion. sprouts and baby corn combine well not just in taste but appearance as well. Top with the red onion and chilli.
pepper and chilli sauce and simmer till the sauce thickens. For the stuffing 1. broccoli. 2. baby corn and sauté for 2 minutes. . while stirring continuously. bean sprouts. Add the cornflour paste. capsicum. Combine the flour and salt and knead into a smooth and pliable dough by adding enough warm water. 4. Knead again till smooth and divide into 4 equal portions. sugar. (7") diameter circle with the help of a little flour. Add the onions. 3. 4.Preparation Time: 10 Minutes Cooking Time: 20 Minutes Makes 4 wraps Ingredients For The Wraps 3/4 cup whole wheat flour (gehun ka atta) salt to taste whole wheat flour (gehun ka atta) for rolling For The Stuffing 1 tsp oil 1 tsp finely chopped garlic (lehsun) 1/4 cup onion cubes 1/4 cup sliced capsicum 1/2 cup broccoli or or cauliflower florets . Heat the oil in a wok or a non-stick kadhai. Divide the stuffing into 4 equal portions and keep aside. Keep aside. 3. Heat a non-stick tava (griddle) and cook each roti lightly on both sides. blanched 1 cup bean sprouts (readily available in the market) 1/4 cup sliced and 2 tsp cornflour mixed with 1/4 cup of a pinch of sugar salt and to taste 2 tsp chilli sauce Other Ingredients 1 tsp oil for cooking Method For the wraps 1. Roll out each portion into 175 mm. add the garlic and sauté over a high flame for a few seconds. Keep aside for 15 minutes. 2. salt.
Heat a non-stick tava (griddle) and cook it. till both sides are golden brown in colour. 4. 2. Place a cooked roti on a flat. using ¼ tsp of oil. dry surface and place a portion of the stuffing at one edge and roll it up tightly.How to proceed 1. Serve hot. 3. . Repeat with the remaining ingredients to make 3 more wraps.
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