(Days 8-13): How to make it
CHICKEN AND BEAN SALAD
Grill or bake a large chicken fillet. Make a salad from broccoli florets, cherry tomatoes, sliced peppers, a small tin of drained kidney beans and some lemon juice, Tabasco sauce and a teaspoon olive oil. Slice the chicken and serve with the bean mix.
BROWN PASTA WITH QUICK TOMATO SAUCE
Cook some brown pasta. While this is cooking, heat a teaspoon of olive oil in a pan. Add a chopped chilli, a crushed garlic clove and two sliced scallions.
Cook for two minutes. Add four chopped tomatoes and a chopped red pepper.
Cook for five minutes. Meanwhile, your pasta should be cooked, so toss everything together and add a little basil if you like.
BAKED PLAICE WITH LEMON AND GREEN BEANS
Place a large skinned fillet of plaice on a baking tray and cook for five minutes in a preheated oven (200 degrees).
While this is cooking, either steam or boil lots of green beans and when they are cooked add a little lemon juice and a tiny drizzle of olive oil. Squeeze some more lemon juice over the plaice and serve.
GRILLED STEAK WITH GRILLED MUSHROOMS AND TOMATOES
Heat a grill or BBQ or griddle pan. Brush two large flat mushrooms with olive oil and garlic and slice a large tomato in two.
Grill the steak at the same time as the mushrooms and tomatoes.
CHINESE MARINATED CHICKEN WITH STEAMED LEEKS AND PEAS
Marinate a large chicken fillet in a teaspoon soy sauce, a tiny amount of sunflower oil and 1/8 teaspoon of Chinese five spice. You can add a little garlic if you like or a little chilli.
Leave the chicken for 30 minutes to 24 hours. Either grill, BBQ, bake or cook on a griddle pan for 10 or 15 minutes until cooked through.
Meanwhile, steam some sliced leeks; when almost tender, add a small handful of frozen peas and some sugar snaps. Serve the chicken with this vegetable medley.
VEGETABLE STIR-FRY WITH BROWN RICE
Prepare your stir-fry vegetables while you cook your brown rice. Slice a pepper, some mushrooms, scallions, ginger, chilli, garlic, courgette, some white cabbage, sugar snap peas, broccoli florets, pak choi... The list is endless!
Five minutes before the rice is cooked, heat a wok. Add a teaspoon of sunflower oil. Add the chilli, garlic and ginger first, then add the scallions and remaining vegetables.
Cook for a few minutes until everything is tender. Add a tablespoon of soy sauce and a sprinkle of Chinese five spice for flavour and serve with the cooked, drained rice.