Recipes: the busy girls' six-week diet plan

No calorie counting, no fat counting, and you can still have takeaways, ready meals and alcohol – all you have to do is follow the rules. Start your weight loss now with the six-week diet plan.

By registered dietician and TV nutritionist Azmina Govindji

Lemony cod strips with spicy bulgur wheat

(Serves one)

Spray oil

One fillet of cod, fresh or frozen, (weighing about 6 ounces)

Few sprigs of lemon thyme

1/4 teaspoon Herbes de Provence

2 teaspoons lemon juice

Salt and pepper

50g bulgur wheat

200ml vegetable stock (made with 200ml of boiling water and half a stock cube)

Good pinch ground turmeric

3 whole black peppercorns

1 cinnamon stick, broken

Good pinch garam masala

1/4 - 1/2 tsp hot red chilli powder, to taste

1/2 tsp ground coriander

Handful of fresh mint or coriander leaves, chopped (optional)

1/2 fresh lime, cut into wedges

 

Method:

Heat the grill and line grill pan with foil. Spray five sprays of oil onto the foil, season, and place the cod fillets directly onto the flavoured oil.

Remove the thyme leaves from the stalks and scatter these over the cod. Sprinkle the dried herbs on top and add seasoning.

Drizzle with lemon juice and lastly spray the fish with five sprays of oil and grill under a moderate heat for around 12-15 minutes, turning once during cooking.

Meanwhile, put the bulgur wheat and the vegetable stock into a non-stick pan and bring back to the boil.

Stir in the turmeric, peppercorns, cinnamon sticks, garam masala, chilli powder and ground coriander. Simmer for about 12-15 minutes until all the water is absorbed and the wheat is cooked.

Stir the fresh herbs (if using) into the cooked bulgur, adjust seasoning and lay on a warmed plate.

Cut the cod into strips and lay their strips on top of the wheat. Garnish with fresh lime wedges.

 

Cod kebabs with fresh dill                      

(Serves four)

650g/1lb 7 oz cod fillet

15ml/1tbsp olive oil

2 cloves garlic, crushed

Zest and juice of 1 lemon

30ml/2 tbsp freshly chopped dill

30ml/2 tbsp freshly chopped coriander leaves

Salt and black pepper

2 limes, quartered

Cherry tomatoes, to serve

 

Method:

Cut the fish into chunks and place in a bowl with the olive oil, lemon rind and juice, dill, coriander and seasoning. Stir well.

Pre-heat the grill to medium and line a grill pan with foil.

Thread the fish pieces onto four skewers and secure the edges with the lime wedges.

Grill, turning occasionally, for about 5-8 minutes. Serve with halved cherry tomatoes.

 

Haddock with Thai green pepper and basil sauce  

(Serves four)

4 haddock fillets, about 175 g/6 oz each

1 tbsp/15ml olive oil

1 tsp crushed garlic

1 tsp crushed ginger

Salt and coarse black pepper

 

For the sauce:

3 green peppers, halved and deseeded

2 tsp/10ml olive oil

1 onion, chopped

10ml/2 tsp Thai green curry paste

Few fresh basil leaves, torn

1 sprig of fresh thyme or a pinch of dried thyme

30ml/2 tbsp lime juice

To garnish:

Few sprigs of fresh coriander

 

Method:

Pre‑heat the grill. Place the peppers, skin side up on a baking sheet. Cook under a hot grill until the skins are blackened. Leave aside to cool.

Brush the fish lightly on both sides with the olive oil, and spread with garlic and ginger. Season and place on a foil-lined grill pan. Grill, turning once, until the fish flakes easily (about 10-12 minutes).

Heat the oil and sauté the onions until they are translucent, about 2-3 minutes. Add the curry paste and cook for a further minute.

Peel the peppers and place in a food processor with the onion mixture, herbs and lime juice. Blend until smooth. Adjust the seasoning if necessary.

Serve the fish with the green pepper sauce, garnished with fresh coriander.
 

Sweet and sour chicken drumsticks               

(Serves four)

4 chicken drumsticks, skinned

2 tbsp runny honey

1 tbsp rapeseed oil

3 tbsp low-sodium soy sauce

2 tbsp lemon juice

2 tsp coarse grain mustard

 
Method:

Preheat the oven to Gas Mark 6/200 C/400 F. Pierce the drumsticks with a skewer or fork to allow the flavours to penetrate.

Mix together the honey, sesame oil, soy sauce, lemon juice, and coarse grain mustard. Place the chicken into a lightly greased ovenproof dish and spread this mixture evenly over the chicken.

Cook for 25-30 minutes till the juices run clear when you pierce the chicken with a fork. Serve hot or cold.

 

Sizzling turkey burgers               

(Serves four, makes eight burgers)

450g (1lb) minced turkey

1 onion, grated

2 cloves garlic, crushed

1 tsp paprika

Salt and pepper

 

Method:

Preheat the grill to medium.

Mix all the ingredients together.

Shape the mixture into 8 burgers.

Grill under medium heat for four to five minutes each side until the meat is cooked.

 

Instant noodles with prawns and garlic          

(Serves four)

350g instant noodles

2 tablespoons vegetable oil

200g frozen prawns, thawed and drained

2 cloves garlic, finely chopped

3 tbsp sun-dried tomato paste

200g (7oz) cherry tomatoes

Salt and freshly ground pepper

 

Method:

Cook the noodles in a large saucepan of boiling water, following the instructions on the packet.

Heat the oil in a large frying pan. Add the prawns and garlic and stir fry on medium heat for three to five minutes.

Stir in the tomato paste and mix well. Add 2 tablespoons of water. Add the cherry tomatoes and mix well.

Toss this into the drained noodles. Season to taste.

 

Beef chow mein

(Serves four)

450g rump steak, cut into thin strips

3 tbsp soy sauce

2.5cm piece root ginger, peeled and sliced into thin strips

350g instant noodles

2 tbsp rapeseed oil

1 onion, thinly sliced

1 green pepper, cut into chunks

75g button mushrooms

2 large tomatoes cut into wedges

2 tsp rapeseed oil

Salt and pepper

 

Method:

Drizzle the soy sauce over the beef, add the ginger and if you have time, leave to marinate for 30 minutes .Drain the beef, reserving the marinade.

Cook the noodles in a large saucepan of boiling water, following the instructions on the packet. Drain and set aside.

Heat the oil in a wok and stir fry the meat for 2-3 minutes on high. Remove with a slotted spoon and keep warm.

Add the onions, pepper and mushrooms and stir-fry for 4 minutes. Next add the marinade, cooked beef and the tomato wedges. Cook for 2-3 minutes until the vegetables are cooked but crisp.

Heat the 2 tsp of rapeseed oil in a wok or large pan. Stir in the noodles, season and serve with the beef.

 

Penne with roasted vegetables

(Serves four)

240g dried pasta, eg penne

3 tbsp olive oil

2 green peppers, diced

3 courgettes, sliced thinly diagonally

1½ tsp dried oregano

2 bay leaves

3 tomatoes, cut into eighths

3 cloves garlic, crushed

1 onion, finely chopped

450 g mushroom, sliced

Salt and coarsely ground black pepper

1 tbsp fresh parsley, finely chopped

 

Method:

Preheat the oven to 240 degrees C. Drizzle a teaspoon of oil into a large roasting tin. Layer the peppers and courgettes into the pan, adding the oregano, bay leaves and seasoning in between the layers. Drizzle the remaining oil over the vegetables, saving about 2 teaspoons of oil for the pasta.

Bake uncovered at the top of the oven for 20-25 minutes, until slightly charred, adding the tomatoes after about 15 minutes. Stir once during cooking.

Cook the pasta in lightly salted water according to the instructions on the packet (around 10 minutes).

Meanwhile, heat the remaining oil in a large non-stick pan. Add the garlic, onion and mushrooms and fry until the onions are light brown and the mushrooms are just cooked.

Take the vegetables out of the oven, stir gently and mix thoroughly with the pasta, adjust the seasoning if necessary, and sprinkle with parsley.

 

Mixed pepper couscous

(Serves four)

22g/8 oz couscous

20ml/2 dessert spoons olive oil

Juice from 1 lime

3 small green peppers, de-seeded and finely chopped

1 small red onion, finely chopped

Bunch of flat leaf parsley (about 80g), washed and roughly chopped (remove any tough stalks as necessary)

 

Method:

Put the dry couscous in a large mixing bowl.

Add the same amount of boiling water (225ml/8fl oz) and stir briefly with a fork.

Stir in the olive oil and lime juice.

Add the chopped peppers, onion and flat leaf parsley leaves and mix well.

Leave (out of the fridge) for 30 minutes for the flavours to develop and mingle.

 

Grilled mushrooms with cheesy topping

(Serves four)

4 large mushrooms

Pinch dried mixed herbs

1 large tomato, cut into quarters

50g/1¾ oz half-fat extra mature cheddar cheese, grated

Mustard cress

Salt and black pepper

 

Method:

Preheat the oven to Gas Mark 5/190 C/375 F.

Put the mushrooms flat side up on a non-stick baking tray.

Sprinkle some mixed herbs and seasoning over the mushrooms and top with a tomato slice.

Bake in the oven for 25 minutes. Preheat the grill.

Sprinkle grated cheese over each mushroom and place under a hot grill until the cheese has melted.

Sprinkle over the mustard cress, season and serve.

 

Savoury French toast

(Serves one)

2 heaped tbsp chopped fresh coriander leaves

Good pinch mustard or half teaspoon coarse grain mustard

Pinch of salt

Coarse black pepper

2 slices granary bread, cut into four halves

2 eggs, beaten

Spray oil

Worcester sauce

 

Method:

Mix the coriander leaves, mustard, salt and pepper with the eggs. Soak both sides of the bread in this egg mixture.

Heat a non-stick frying pan or wok. Add five to 10 sprays of oil and gently fry the soaked bread over a medium heat, cooking for about one to two minutes on each side.

Drain on kitchen paper and drizzle with Worcester sauce. Serve hot or cold.

 

Visit AXA PPP Healthcare Nutrition and Fitness for more recipes and fitness tips

 

The busy girls' six-week diet plan

1. The rules

2. Smart carbs

3. Meal swaps

4. Snack swaps

5. Recipes

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