and chicken, and warm through, taking care not to boil the sauce.4 Combine the broccoli, rice and chicken, and mix well. Scatter a few mint leaves on top to garnish before serving.The SkinnyCalories 175Fat 2.6gCarbs 20.1gProtein 5.7g

stress fractures and osteoporosis. You can freeze this paté if you don't want to use it all or thin it down with a little milk to create a tasty dip.Preparation time: 5 minsServes: 8200g Stilton cheese200g low fat soft cheese2 tbsp low fat Greek

ground cinnamon to the compote. Serve with low fat natural yogurt.-  Making the compote ahead of time makes this an ideal breakfast for bringing into work. Farmhouse Breakfast Week is taking place from January 23-29. Many thanks to www

The HealthyPrawns: They are low in fat, high in protein, and rammed full of iron and zinc. They also score highly for vitamin B12, which helps to protect blood vessel walls for a healthy heart.Lemon grass: A single stalk offers 15 per cent of your manganese

The staple meat of Christmas, turkey is low in fat and high in muscle-building protein. Cook just the breast meat for the healthiest option - it contains just 155 calories per 100g. However, we know what matters most is having the tastiest turkey

cloves, peeled and crushedLeaves of one sprig of thyme1.2l vegetable stockSea salt and black pepper280g unsalted butter1 tsp of cumin seeds1 tsp ground cumin1 tsp paprika1 tsp honey2 tsp chives, finely chopped30g pumpkin seeds, toastedDollop of low-fat

chopped tomatoes2 tbsp tomato puree225g spaghetti50g kalamata olives, pitted and halved20g fresh flat leaf parsley, roughly chopped1 Bring a large pan of salted water to the boil. Meanwhile fry the chorizo over a low heat for three

Put old jack-o-lanterns to good use with this colourful curry: rich in carbs but low in calories. Carnivores can bulk the recipe up by adding 200g diced chicken.Serves 2-4Preparation time: 45 minutes1 tbsp sunflower oil1 onion, chopped3

the garlic and chilli. Cook for three minutes over a low heat, then add the tomatoes, red pepper and basil. Cook for two minutes, season and leave to cool.2 Half fill a medium-size pan with vegetable oil and place on a low heat. In a bowl, beat the egg, cream

Calories 460Fat 15gCarbs 52gProtein 21g The HealthyLeeks: Now at their seasonal peak, leeks are a great source of kaempferol. This flavonoid keeps your heart healthy by protecting against damage to blood  vessel linings.Asparagus: A single serving packs in 60