Cereals

Ingredients

113g/4 oz broccoli, chopped | 113g/4 oz cauliflower, cut into florets | 113g/4 oz carrots, sliced | 113g/4 oz courgettes, sliced | 113g/4 oz green beans, cut into 1" pieces | 340g/12 oz cooked brown rice | freshly ground black pepper | 1 tsp dried oregano | 397g/14 oz can chopped tomatoes | 113g/4 oz reduced fat cheddar cheese, grated

Ingredients

Fry Light, for spraying (optional) | 1 large onion, chopped | 1 stick celery, sliced | 1/2 green pepper, deseeded & chopped | 1/2 red or yellow pepper, deseeded & chopped | 1 tsp fresh ginger, finely grated | 2 garlic cloves, crushed | 1 tsp cajun seasoning | 1/2 tsp cayenne pepper | 284ml / 1/2 pt stock made with Vecon | 198g/7 oz can chopped tomatoes | 175g pack Quorn Pieces | 113g/4 oz long grain rice | 113g/4 oz okra, washed, topped &.tailed but not chopped | 198g/7 oz can red kidney beans, drained | 1 tbsp lemon or lime juice | salt & ground black pepper | 5-6 spring onions, finely sliced, to garnish

Ingredients

1 large onion, chopped | 3 tomatoes, chopped | 350g pack Quorn Pieces | 397g/14 oz can butter beans, drained | 397g/14 oz can runner beans, drained | 227g/8 oz pudding rice | salt & ground black pepper | 568ml/1 pt hot water | saffron or yellow food colouring

Ingredients

113g/4 oz aduki beans | 57g/2 oz brown rice | Fry Light, for spraying | 1 onion, peeled & finely chopped | 2 sticks celery, diced | 227g/8 oz carrots, diced | 1 tsp Vecon | soy sauce | 2 tbsp tomato puree | 1 tsp dried mixed herbs | salt & ground black pepper | 454g/1 lb potatoes, peeled | 3 tbsp skimmed milk

Ingredients

142g/5 oz rice | 3 tbsp soy sauce | 1 tsp olive oil | 1 small onion, chopped | 28g/1 oz bamboo shoots | 1 jar bean sprouts, drained | 1 can water chestnuts, drained | 6 whole baby sweetcorn | 1 small green pepper, deseeded & chopped | 1 small red pepper, deseeded & chopped | 28g/1 oz sugar snap peas | 284ml / 1/2 pt stock made with Vecon

Ingredients

Fry Light for spraying | 2 medium onions, chopped | 1 tsp ginger root, finelly chopped | 1 garlic clove, crushed | 1/2 tsp dried turmeric | 1 tsp chilli powder | 1 1/2 tsp salt | 397 g/14 oz can chopped tomatoes | 454g/1 lb basmati rice | 568ml/1 pt water | fresh parsley, to garnish

Ingredients

227g/8 oz brown rice | 113g/4 oz potato, diced | 1 large carrot, chopped | 1 head broccoli, cut into florets | 1/2 small cauliflower, cut into florets | 1 large onion, chopped | 1 leek, chopped | 6 mushrooms, chopped | 1 red chilli, seeds removed & finely chopped | 1 green chilli, seeds removed & finely chopped | pinch of dried paprika | salt & ground black pepper

Ingredients

1 yellow pepper, deseeded & finely chopped | 113g/4 oz mushrooms, sliced | 284ml / 1/2 pt stock made with Vecon | salt & ground black pepper | 42g / 1 1/2 oz rice | 1 onion, finely chopped | 1 red pepper, deseeded & finely chopped | 1 orange pepper, deseeded & finely chopped

Ingredients

14g / 1/2 oz dried mushrooms | 852ml / 1 1/2 pt boiling water | Fry Light, for spraying | 1 small red onion, finely chopped | 1 garlic clove, crushed | 227g/8 oz arborio rice | 113g/4 oz mushrooms, sliced | salt & ground black pepper | 1 level tbsp freshly chopped parsley | 28g/1 oz parmesan cheese, grated

Ingredients

57g/2 oz frozen peas | 1 tbsp Worcestershire sauce or soy sauce | 2 eggs, beaten | 113g/4 oz rice | Fry Light, for spraying | 1 onion, finely chopped | 57g/2 oz mushrooms, chopped | 2 garlic cloves, crushed

Ingredients

Fry Light, for spraying | 2 large eggs, beaten | 227g/8 oz long grain rice | 1 pepper, deseeded & finely chopped | 6 spring onions, finely chopped | 1 large carrot, cut into matchsticks | 12 mangetout, cut into diagonal slices | 113g/4 oz garden peas | 1 small can water chestnuts, drained | 8-10 button mushrooms | 1 garlic clove, crushed (to taste) | 1 small piece root ginger, peeled & grated or 1 tsp dried ginger | 1/2 tsp dried paprika | 1/2 tsp soy sauce

Ingredients

Fry Light, for spraying | 1 onion, chopped | 113g/4 oz mushrooms, sliced | 2 tsp dried paprika | 3 tsp chilli powder | dash of Worcestershire sauce | 397g/14 oz can chopped tomatoes | 113g/4oz frozen peas | 397g/14 oz can sweetcorn | 397g/14 oz can kidney beans, drained | 2 tsp artificial sweetener | 284ml / 1/2 pt stock made with Vecon | 1 packet Batchelors Savoury Rice, any variety | salt & ground black pepper

Ingredients

227g/8 oz arborio/risotto rice | 568ml/1 pt stock made with Vecon | 1 onion, diced | 1 green pepper, deseeded & finely chopped | 1 red pepper, deseeded & finely chopped | 1 yellow pepper, deseeded & finely chopped | 2 tbsp lemon juice | 85g/3 oz mushrooms, sliced | salt & ground black pepper | fresh parsley, to garnish (optional)

Ingredients

71g / 2 1/2 oz bulgar wheat | 4 tomatoes, chopped | 1/2 red onion, finely chopped | 1 bunch finely chopped fresh mint | 1 bunch finely chopped fresh flat-leafed parsley or coriander | lettuce leaves, to serve | Dressing: | 1 tsp extra virgin olive oil | 1 tbsp lemon juice | salt & ground black pepper