serves 4

preparation 30 minutes

4 skinless and boneless chicken breasts

Salt and freshly ground black pepper

4 garlic cloves, crushed

A small handful of flat-leaf parsley, chopped

A small handful of tarragon leaves, chopped

2oz/57g quark

2 eggs, beaten

2oz/57g golden breadcrumbs

Fry Light

1 Preheat the ovento 200c/400f/Gas 6. Using a small, sharp knife, slice into each chicken breast horizontally, taking care not to sever the flesh completely, to form a 'pocket'. Season the cavity.

2 Mix the garlic with the parsley, tarragon and quark. Spoon into each cavity and press together to seal.

3 brush half of the eggs over the top of the chicken breast. Sprinkle with half of the breadcrumbs. Turn over and repeat with the remaining egg and breadcrumbs.

4 Place the Kievs on a baking tray, spray with Fry Light and bake for 20-25 minutes, until golden and cooked through. Serve each breast with 8oz/227g baked potato wedges with skin on and salad.

preparation 45 minutes

Fry Light

1 onion, finely chopped

2 garlic cloves, crushed

400g can chopped tomatoes

1 tbsp dried oregano

Salt and freshly ground black pepper

4 fillets steaks, all visible fat removed

6oz/170g buffalo mozzarella, thickly sliced

Fresh basil leaves to garnish

1 Spray a pan with Fry Light, add the onion, garlic, tomatoes and most of the oregano. Season, bring to the boil, reduce the heat and simmer uncovered for 15 - 20 minutes, stirring occasionally.

2 Meanwhile, season the steaks and cook on a hot griddle pan for 3-4 minutes on each side. Transfer to the pan with the tomato sauce, spoon the sauce over, and cook for 5-6 minutes before removing from the heat.

3 Arrange the mozzarella over the steaks. Place the pan under a hot grill for 2-3 minutes or until the cheese starts to melt. Serve garnished with basil and the remaining oregano.

preparation 45 minutes

4oz/113g baby new potatoes, roughly chopped

1 red onion, sliced

1 red, 1 green and 1 orange pepper, deseeded and diced

1 courgette, diced

A sprig of rosemary

Fry Light

150g pack Mattessons Smoked Turkey Rashers, roughly chopped

6 large eggs

1 tbsp semi-skimmed milk

Salt and freshly ground black pepper

1/2oz /14g grated Parmesan cheese

1 Preheat the oven to 200 c/400 f/Gas 6. Par-boil the potatoes, drain and place on a baking tray with the vegetables and rosemary Spray with Fry Light, and roast for 20 minutes. Scatter the turkey over the vegetables and cook for a further 10 minutes.

2 Beat together the eggs and milk and season. Spray a frying pan with Fry Light, add the vegetable mixture and pour over the egg. Cook for 5 minutes, or until the base is just set. Scatter over the Parmesan and place under a hot grill until the top is set and golden.

preparation 10 minutes

4 sirloin steaks, all visible fat removed, sliced

2 garlic cloves, finely chopped

1 red onion, finely sliced

1/2 red pepper, finely sliced

1 tsp each of cumin and paprika

Fry Light

Salt and freshly ground black pepper

A large handful of rocket

6 taco shells

1 Fry the steak, garlic, onion, pepper, cumin and paprika in Fry Light for 5-6 minutes. Season to taste.

2 Divide the rocket between the tacos, top with the steak mixture and serve.

preparation 10 minutes

Fry Light

8 springs onions, finely sliced

1 garlic clove, crushed

1 1/2pt /852ml vegetable stock

400g can sweetcorn niblets, drained

418g can Green Giant Creamed-Style Sweetcorn

1 red pepper, deseeded and finely diced

A small handful of fresh coriander, chopped

1 tbsp soy sauce

Salt and freshly ground black pepper

1 Spray a pan with Fry Light, add the spring onions, garlic and stick and bring to the boil.

2 Add both varieties of sweetcorn, the red pepper, coriander and soy sauce and bring to the boil again. Reduce the heat, cover and cook for 4-5 minutes.

3 Remove from the heat, season and serve ladled into warmed bowls.

preparation 20 minutes

Juice of 1 lime

1 tbsp tandoori spice powder

2 tbsp fat free natural yogurt

8 large chicken drumsticks

salt and freshly ground black pepper

Fry Light

6 peppers (mixed colours), deseeded and sliced

1 tbsp vinegar

1 Mix the lime juice with the spice powder and yogurt. Remove the skin from the drumsticks and make a few deep slashes with a sharp knife. Spread the spice mixture onto the chicken, making sure it gets into the flesh. Season and spray with Fry Light.

2 Cook the drumsticks under a hot grill for 10-12 minutes, turning a few times, until cooked through.

3 Meanwhile, place the peppers in a bowl with the vinegar, spray with Fry Light, season and mix. Heat a griddle pan and cook the peppers for 3-4 minutes until tender. Serve the drumsticks with the peppers and a green salad.

preparation 20 minutes

Fry Light

200g pack stir-fry mixed vegetables

1 tbsp soy sauce 4 large sheets filo pastry

1 Preheat the oven to 180 c/350 F/Gas 4. Heat a pan sprayed with Fry Light and fry the vegetables and soy sauce for 2-3 minutes until just tender.

2 Cut each file sheet in half lengthways creating eight pieces and place on a work surface. Put a few spoonfuls of the stir-fry mixture at the end of each filo strip, roll up and tuck in the sides to enclose the filling. Repeat until you've made eight rolls.

3 Place on a non-stick baking sheet, spray with Fry Light and bake in the oven for 12-14 minutes or until crisp and golden. Serve the spring rolls with soy or sweet chilli sauce for dipping.

preparation 20 minutes

8 large flat field mushrooms, stalks removed

Fry Light

Salt and freshly ground black pepper

4 garlic cloves, crushed

11oz/312g baby spinach

A pinch of grated nutmeg

2 large tomatoes, cut into 8 slices

6oz/170g mozzarella cheese, grated

1 Spray the mushrooms with Fry Light, place on a grill rack, cap side up, and grill for another 5 minutes, or until they start to weep. Remove from the grill and set aside.

2 Heat a pan sprayed with Fry Light. Add the garlic and spinach and stir-fry for 4-5 minutes or until just wilted. Add the nutmeg and season.

3 Top the mushrooms with the spinach mixture. Place a tomato slice over each one and sprinkle with the mozzarella. Grill until bubbling. Divide between four plates and serve.