Turkey and Kale soup

Campbells condensed 99% fat free soup
Onions
Garlic
Potatoes
Chilli flakes
Pancetta
Turkey
Kale
Beans - any, I used cannelini
Any other veg you have in the house
chicken stock

Fry the onions, garlic and potatoes in a saucepan just for a minute or so and add the chilli flakes and a glass of stock.

Add some diced turkey and pancetta, add the chicken soup and some more water depending on how big the pan, and how think you want it.

Fill the pot up with pulses, chopped Kale, any other veg, and I also added some basil at the end.

Simmer until the turkey and pots are cooked. Not too long,about 15 mins or so.

Vegetable soup

Two slithers of butter
Some oil spray
1 clove garlic
1 large onion
2 leeks
2 large carrots
About 400g jerusalem artichokes
2 largish potatoes
Pinch of salt
Liberal pepper
chilli flakes
Black forest ham (from LIDL)
Vegetable stock

Melt the butter, spray some oil and fry the garlic, onion and leeks for 5 minutes.

Peel and dice the jerusalem artichokes and potatoes, chop the carrots and cook for a further ten minutes.

Add some stock - around 500 ml I think but more depending on the thickness you want and the size of the pan.

Cook until the veg is soft, about 20 mins should do it.

Whizz in a food processor, liberally sprinkle sliced up black forest ham.

Even nicer the next day when the ham has been sitting in it.

Sausage bake

Low fat cooking spray
1 small red onion, chopped finely
500g, of some kind of yummy sausage skinned. I use chicken piri piri from the sausage shop in Beckenham
1 x 200g pack low soft cheese with garlic and herbs
50ml chicken stock
4 carrots halfed and then quartered
350g potatoes peeled and sliced thinly

Preheat the oven to gas mark 6/200C/fan 180. Heat a non stick frying pan and spray with cooking spray. Add the onion and cook for 3 minutes until softened but not brown. Add the sausage and cook for 5 minutes until brown, breaking up with a wooden spoon.

Remove from the heat and stir in the soft cheese and stock until smooth. Stir in the carrot and spoon into a 1.2l (2 pint) ovenproof dish. Top with the potato slices, spray with the cooking spray and bake in the oven for 45 minutes until golden and cooked. Serve immediately.

The meat and stock can be varied, can be veggie, can be fish.

Nasi Goreng

Serves 4

4 teaspoons of thai red curry paste
250g pork fillet in strips or chunks
200g prawns
240g rice cooked
1 tablespoon soy sauce
200g petit pois
2 peppers of varying colours
1 fresh chilli
2 medium eggs beaten
I onion sliced

You can pretty much swap the veg in this and put as much in as your pan can handle.

Heat the paste and stir fry the pork and the onion for about 5 mins. Add all the other ingredients apart from the eggs. Stir fry for 5 mins. Push to the sides and pour in the eggs. Stir until lightly set, like scrambled egg and stir in the other ingredients.

Jungle curry

Makes 2 nice sized portions

Low-fat cooking spray
4 Organic chicken drumsticks
1/2 pint chicken stock
1 tablespoon worcestershire sauce
2 medium aubergines
a big juicy chilli
3 shallots sliced

Heat a saucepan and spray with a low-fat cooking spray, fry the shallots, chilli and chicken for a couple of minutes. Add the stock, sauce and the aubergine, cut into quarters and fat slices. Simmer for 15 minutes and serve.

Pots and beans

Makes 2 portions of varying size depending how big your veg is:

1 pint stock
A glug of sweetened soya milk
2 carrots diced
1 pepper deeseeded and diced
1 onion diced
1 potato peeled and diced
1 chilli pepper deseeded and chopped
1 sweet potato
1 parsnip diced
A large can of pulses of some description
Salt and pepper

Bring the stock to the boil and add the glug of soya milk, quantity depends on whether you want it more like a soup of a stew. Add the carrots, pepper and onion and simmer for 10 minutes.

Add the potato, sweet potato, parsnip and chilli and simmer for 20 minutes more.
When almost done, add the pulses. Season and serve. Its yummy.