Go low on fat, high on taste

After all the over-indulging during the festive season, January is a popular time for diets and detox plans. However, a healthy eating plan doesn't have to be tedious and boring. A few simple changes to your everyday diet can bring some huge improvements to your health and well-being.

Escalopes & crispy veg
Serves 4
4 boneless chicken breasts, skinned
salt and black pepper
juice of 1 lime
1tbsp olive oil
Vegetables
675g prepared baby vegetables
such as baby corn, diced carrots, mangetout
sea salt
handful peas
handful green beans
Sauce
75ml low calorie mayonnaise
55ml low-fat natural yoghurt
1tbsp sun-dried tomato purée

1. Flatten the chicken with a rolling pin. Sprinkle with salt, pepper and lime juice.
2. Heat oil in a frying pan and cook the chicken for 10-12 minutes on each side, turning frequently. Take from the pan and keep warm.
3. Add the vegetables and sea salt to the pan. Cover and cook over a medium heat for 15-20 minutes, stirring frequently. Add peas and green beans and cook for a further 5 minutes until the vegetables are tender.
4. Meanwhile mix together the mayonnaise, yoghurt and tomato purée to make the sauce.
5. Spoon the vegetables onto four plates, top with the chicken and serve with the sauce.

Savoury Spanish rice
Serves 4 as a side dish or 2 as a meal

225g easy-cook long-grain rice
2tbsp tomato purée
3tbsp water
1tbsp honey
1tbsp lemon juice
1 clove garlic, crushed
1tsp dried oregano
3 drops Tabasco sauce
2 courgettes, sliced thinly
1 red pepper, deseeded and chopped
75g mushrooms

1. Cook the rice as directed on the packet and drain well.
2. While the rice is cooking put the tomato purée, water, honey, lemon juice, garlic, oregano and Tabasco sauce in a saucepan. Add the courgettes, red pepper and mushrooms and bring to boiling point. Boil rapidly until the vegetables are tender and almost all of the liquid has evaporated.
3. Stir the rice into the saucepan and serve while piping hot.

Ginger oat squares
Makes 15 squares

65g cream flour
1tbsp ground ginger
1tsp baking soda
1tsp cream of tartar
60g soft low-fat margarine
75g soft brown sugar
150g oat bran
45g jumbo oatflakes
60ml fat-free plain yoghurt

1. Preheat your oven to 180°C/gas mark 4 and grease a cake tin or baking dish measuring 18cm x 22cm.
2. Sieve the flour, ginger, baking soda and cream of tartar together in a bowl. Set aside.
3. In another bowl, cream the soft margarine with the sugar and oat bran. Add the oatflakes, flour mixture alternately with the yoghurt and mix to form a firm dough.
4. Spoon the mixture into the greased tin or dish. Dip your fingers in flour and press down on the dough until the base is evenly covered with a thin layer of cookie dough.
5. Bake for 30 minutes until risen and golden brown. Cut into 15 squares and leave to cool in the tin. Store in an airtight tin.
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Energy Saving Tips

• Try to use the low temperature programme in your dishwasher and ensure that you wash a full load.
• Avoid putting hot or warm food straight into the fridge by allowing it to cool down first.
• Defrost your freezer regularly to keep it running efficiently and cheaply.