The Cambridge Diet maintenance recipes: 12 delicious and healthy options

This delicious vegetarian lasagne is made without any pasta or the usual creamy white sauce. It's easy to make and uses the sort of ingredients you keep in your kitchen cupboards and fridge.IngredientsSpray oil1 small onion, diced 2 garlic cloves, crushed 2 celery sticks, diced 1 large carrot, diced 150g small mushrooms, quartered 200g canned chopped tomatoes A pinch of dried basil or some shredded leaves3 medium courgettes 200g fat-free cottage cheese 100g 0% fat Greek yoghurt 1 small free-range egg, beaten Salt and freshly ground black pepperMethodLightly spray a saucepan with oil and set over a low to medium heat. Cook the onion, garlic, celery and carrot, stirring occasionally, for 8–10 minutes until tender but not coloured. Stir in the mushrooms and cook for 2–3 minutes.Add the tomatoes with their juice and continue cooking for about 10 minutes until the mixture reduces and thickens. Season to taste with salt and pepper.Meanwhile, cut each courgette lengthways into 4 long slices. Lightly spray a griddle or frying pan with oil and set over a medium to high heat. Add the sliced courgette, a few at a time to the hot pan and cook for 1–2 minutes each side until golden brown. Remove and drain on kitchen paper.Preheat the oven to 200°C, gas mark 6. In a bowl, beat together the cottage cheese, yoghurt and egg. Season with a little salt and pepper.Assemble the lasagne: cover the base of a small ovenproof dish with four courgette slices. Top with half of the vegetable mixture and cover with four more courgette slices. Spoon half of the cottage cheese mixture over the top and then the remaining vegetable mixture. Cover with the rest of the courgettes and spoon the remaining cottage cheese mixture over the top.Bake in the preheated oven for 25–30 minutes until bubbling and golden. Serve immediately.Tip: You could substitute sliced pumpkin or aubergine for the courgette in this recipe. The calories will remain approximately the same.

A traybake always makes an easy, healthy and delicious supper. Just put everything in the roasting pan, pop it in the oven and forget about it until you're ready to eat. And, even better, there's hardly any washing up afterwards. What's not to like?Ingredients300g skinned chicken breast fillets 4 garlic cloves, crushedGrated zest and juice of 1 lemon 150g pumpkin, peeled, deseeded and cut into wedges ½ red onion, peeled and cut into wedges Sprigs of fresh thyme and rosemarySpray oil, preferably oliveSea salt and freshly ground black pepperA handful of rocket or watercress, to serveMethod the oven to 180°C, gas mark 4.Place the chicken breast fillets in a roasting pan and sprinkle with the garlic and lemon zest. Pour the lemon juice over the top.Place the pumpkin and red onion in the pan and tuck the rosemary and thyme sprigs in between them. Season with salt and pepper, and spray everything lightly with oil.Roast in the preheated oven for 30–40 minutes, until the chicken is cooked right through and the vegetables are golden brown and tender.Serve hot with some fresh rocket or watercress.Variations with different herbs – try marjoram, oregano or lemon thyme. If you don't have fresh ones, sprinkle with some dried herbs.

You don't have to eat out to enjoy delicious Japanese food – this salad is so easy to make. If you like your tuna really rare – the Japanese way – it's important to buy the freshest and best quality tuna you can find. The wasabi dressing adds heat and the distinctive umami flavour.Ingredients1 small courgette, thinly sliced with a vegetable peeler 6 red radishes, thinly sliced ¼ cucumber, cut into matchsticks A large handful of frisée or crisp salad leaves4 cherry tomatoes, quartered Spray oil2 x 115g good-quality fresh tuna steaksWasabi dressing:2 tbsp light soy sauce 1 tbsp rice vinegarJuice of ½ lime 1 tsp wasabi Artificial sweetener, to taste (optional)Method the wasabi dressing: whisk all the ingredients until well blended, adding sweetener to taste.Put the courgette, radishes, cucumber, salad leaves and tomatoes in a bowl and toss lightly in the dressing.Lightly spray a non-stick frying pan or griddle pan with oil and set over a high heat. When the pan is hot, add the tuna and cook for 1 minute each side, until it's seared on the outside but still rare in the middle. If you like it more well done, cook it for 2–4 minutes each side.Let the tuna rest for 5 minutes, then cut into thin slices and serve with the salad.Vegetarian option can substitute 250g extra firm tofu (sliced) for the tuna and fry or bake it until crispy. This will add 5.5g fat per serving.

These tasty veggie burgers make a quick and easy supper. Meat lovers will be amazed at how similar the jackfruit looks and tastes to pulled pork. You can make the crunchy coleslaw in advance and store in a sealed container in the fridge for up to 3 days. IngredientsSpray oil1 x 400g can green jackfruit in brine, drained 3 tbsp barbecue sauce 2 x 60g bread rolls (max. 20g carbs) A handful of salad leavesColeslaw:¼ white or red cabbage, cored and thinly shredded ½ red onion, grated 1 carrot, grated 2 tbsp light mayonnaise 2 tbsp 0% fat Greek yoghurt 1 tsp Dijon mustard A handful of parsley, finely choppedA squeeze of lemon juiceSalt and freshly ground black pepperMethod the oven to 200°C, gas mark 6. Line a baking tray with kitchen foil and spray lightly with oil.Squeeze any liquid out of the jackfruit pieces and pat dry with kitchen paper. Shred them with 2 forks and mix in a bowl with the barbecue sauce.Spread the jackfruit out in a single layer on the lined baking tray and bake in the oven for 15–20 minutes or until the jackfruit is crisp and browned.Meanwhile, make the coleslaw: put the cabbage, onion and carrot in a bowl and mix with the mayonnaise, yoghurt and mustard until everything is lightly coated. Stir in the parsley and a squeeze of lemon juice, then season to taste.Split the bread rolls and lightly toast them. Divide the jackfruit between the bases and spoon some of the coleslaw on top, then cover with the tops. Serve with the remaining coleslaw and some salad leaves on the side.

Use some Cajun seasoning to spice up some white fish fillets for a quick and easy supper. Tasty and colourful, this simple dish packs quite a nutritional punch with plenty of protein, dietary fibre, vitamins and minerals but relatively low healthy carbs.Ingredients200g baby new potatoes 2 x 150g skinned plaice, sole or cod fillets Spray oil1 tsp Cajun seasoningA squeeze of lemon juiceA few sprigs of parsley, finely choppedSalt and ground pink peppercorns2 small tomatoes, sliced Lemon slices, to serveSweetcorn salad:150g sweetcorn kernels in water, drained 6 spring onions, finely chopped 1 small avocado, peeled, stoned and diced 1 red pepper, deseeded and diced ¼ cucumber, diced A few sprigs of parsley, choppedJuice of 1 small lemon2 tbsp oil-free vinaigrette dressingPreheat the oven to 180°C, gas mark 4. Line a baking tray with a sheet of baking parchment and place the fish fillets on top. Spray them lightly with oil, sprinkle with lemon juice and dust with the Cajun seasoning. Cook in the preheated oven for 8–10 minutes, until the fish is cooked through.Meanwhile, cook the new potatoes in a pan of boiling salted water for 12–15 minutes. Drain well.While the potatoes and fish are cooking, mix all the sweetcorn salad ingredients together in a bowl.Transfer the hot fish fillets to two serving plates and grind some salt and pink peppercorns over them. Sprinkle with parsley and serve with the new potatoes and sweetcorn salad with a sliced tomato and lemon slices on the side.

Pumpkin makes a delicious flavouring for an Italian risotto. It's inexpensive and in season from later summer onwards right through the autumn and into the cold winter months.Ingredients250g peeled pumpkin, deseeded and cubedSpray oil600ml The 1:1 Diet Golden Vegetable Drink or vegetable stock 1 small onion, finely chopped 1 garlic clove, crushed 4 sage leaves, chopped150g risotto rice, e.g. Arborio or Carnaroli (dry weight)2 tbsp white vermouth or wine 4 tbsp grated Parmesan cheese Salt and freshly ground black pepperMethod the oven to 200°C, gas mark 6. Line a baking tray with parchment paper.Put the pumpkin in a single layer on the lined baking tray and spray lightly with oil. Season with salt and pepper. Bake in the preheated oven for 30–35 minutes, or until tender.Meanwhile, heat the The 1:1 Diet Golden Vegetable Drink or stock in a saucepan over a medium to high heat. When it starts to boil, turn the heat down as low as it will go and leave to simmer very gently.Lightly spray a deep frying pan and set over a low heat. Cook the onion and garlic, stirring occasionally, for 10 minutes, or until softened. Add the sage and cook for 1 minute, then stir in the rice and, when all the grains are glistening and start to crackle, increase the heat to medium and add the vermouth or wine – it will hiss and steam. Cook for 5 minutes until the liquid evaporates and is absorbed by the rice.Reduce the heat to low and start adding the warm stock, a ladleful at a time. Stir well and wait for it to be absorbed before adding another ladleful. Continue until the rice is tender but still retains a little bite (al dente) and all or most of the stock has been added. Remove from the heat.Mash the pumpkin coarsely with a potato masher or fork and stir into the risotto.Serve in shallow bowls, sprinkled with Parmesan.

These fragrant, fiery pork burgers are so easy to prepare and quick to cook and, better still, they make make a delicious change from traditional burgers.Ingredients200g really lean pork fillet (all visible fat removed), minced ½ small red onion, grated 1 red chilli, deseeded and diced 2 garlic cloves, crushed1 stalk lemon grass, peeled and finely sliced2 tbsp finely chopped fresh corianderSpray oilSalt and freshly ground black pepperColeslaw:1 large carrot, grated ¼ small red or white cabbage, coarsely shredded2 spring onions, finely chopped 2 tbsp lighter than light mayo A squeeze of lemon juiceFew sprigs of parsley, choppedMethodMake the coleslaw: mix together the carrot, cabbage and spring onions in a bowl. Stir in the mayo and lemon juice and season to taste. Sprinkle with parsley.Mix the minced pork, red onion, chilli, garlic, lemon grass and coriander together in a bowl or blitz in a food processor or blender until well combined. Season with salt and pepper.With lightly floured hands, divide the mixture into four portions and shape into burgers. Spray lightly with oil.Cook the burgers under a preheated hot grill for six to eight minutes on each side, until cooked through and golden brown.

You don't have to be a veggie to enjoy eating Quorn. Although it's meat-free, it contains all nine essential amino acids, making it a good source of first-class protein – and it's low in calories, too.Here, it's served with some delicious vegetables on a bed of colourful carrot purée.Ingredients250g Plain Quorn fillets, cut into large chunks200g Carrots, thinly sliced2 tbsp Virtually fat-free fromage fraisPinch of grated nutmegSalt and freshly ground black pepper1 tbsp Finely chopped parsley1 Courgette, cut into chunks1 Green pepper, deseeded and cut into chunks100g Button mushroomsSpray oilPinch of sweet paprikaHerb marinade zest and juice of 1 lemon2 Garlic cloves, crushed2 tbsp Chopped dill1 tbsp Chopped chivesFreshly ground black pepperMethod all the herb marinade ingredients together in a bowl. Add the chunks of Quorn and stir well to coat them in the marinade. Cover and leave the bowl in the fridge to marinate for 30 minutes.Meanwhile, make the carrot purée. Cook the carrots in a pan of lightly salted water until tender. Drain well and blitz in a blender or food processor until smooth. Stir in the fromage frais, nutmeg, seasoning to taste and chopped parsley.Thread the marinated Quorn with the courgette, green pepper and mushrooms onto some wooden kebab skewers that have been soaked in water to prevent them burning. Place in a foil-lined grill pan and brush with the remaining marinade. Spray with oil.Cook the kebabs under a preheated hot grill for 10–15 minutes, turning them occasionally, until the Quorn is lightly browned and the vegetables are tender.Arrange the kebabs on 2 serving plates and dust lightly with sweet paprika. Serve with a mound of carrot purée.

Cooking rice in coconut milk transforms it, but make sure you use the light reduced-fat variety. Don't worry if you can't get any pak choi – just use shredded spring greens, dark green cabbage or even spinach instead.Ingredients100ml water 100ml light coconut milk 100g basmati rice Spray oil2 x 200g cod fillets 2 garlic cloves, crushed1 tsp grated fresh root ginger2 pak choi, halved or quartered 2 tsp soy sauce 4 spring onions, thinly slicedSalt and freshly ground black pepperGriddled sliced mushrooms, to serve (optional)Soy and honey drizzle:1 tbsp soy sauce 1 tsp clear honey Method the water and coconut milk in a pan and set over a low heat. When it starts to simmer, stir in the rice and cook according to the instructions on the pack. The rice is cooked when it is tender and all the liquid has been absorbed.Meanwhile, lightly spray a griddle pan or frying pan with oil and set over a medium to high heat. Pat the cod fillets dry with kitchen paper and when the pan is really hot, add the cod. Cook for 3–5 minutes until starting to brown underneath, then turn them over and cook for 3–4 minutes or until cooked right through. Remove from the pan and keep warm.While the cod is cooking, lightly spray a large frying pan or wok with oil and set over a high heat. When it's hot add the garlic and ginger and stir-fry for 1 minute without browning. Tip in the pak choi and stir-fry for 2–3 minutes until just tender. Add the soy sauce.Make the soy and honey drizzle: blend the soy sauce and honey together with a spoon.Stir the spring onions into the coconut rice and divide between 2 serving bowls with the stir-fried pak choi. Add the cod fillets and drizzle with the soy and honey mixture. Serve immediately with mushrooms (if using).

Sizzling fajitas are easy to make and fun to eat. Everyone loves them and they're great when you're entertaining casually with family and friends. Red onions look attractive and add a hint of sweetness but if you don't have any, use white ones instead.Ingredients500g chicken breast fillets, cut into thin strips Juice of 1 lime Pinch of ground cumin½ tsp smoked paprikaSpray oil2 red onions, thinly sliced 1 red pepper, deseeded and cut into strips 1 yellow pepper, deseeded and cut into strips 1 garlic clove, crushed 1 red chilli, finely diced 4 x 50g soft tortillas 8 tbsp 0% fat Greek yoghurt Salt and freshly ground black pepperGreen salad to serveMango salsa:1 large ripe mango, peeled, stoned and diced 16 ripe cherry tomatoes, diced ½ red onion, finely chopped 1 red chilli, diced A handful of fresh coriander, finely chopped Juice of ½ lime MethodPut the chicken strips, lime juice and spices in a bowl. Give them a stir, then cover and chill in the refrigerator for at least 30 minutes.Mix together all the salsa ingredients in a bowl, then cover and set aside.Lightly spray a ridged griddle pan with oil and place it over a medium to high heat. When it's really hot, add the chicken strips and cook, turning them frequently, for 5–8 minutes until cooked through, juicy and golden brown. Remove and keep warm.Add the red onions, peppers, garlic and chilli to the pan and cook, turning them occasionally, for 5–6 minutes until just tender and slightly charred. Remove, season with salt and pepper, and keep warm.Warm the tortillas in the griddle pan or a low oven and divide the cooked chicken and vegetables between them. Top each one with some salsa and a spoonful of yoghurt. Fold over or roll up tightly. Serve immediately with a crisp green salad. Veggie option of chicken, cook 450g plain Quorn chicken style fillets in the same way. The calories and fat grams will stay the same.

In this recipe for chilli con carne, the tomato salsa is stirred into the stew rather than being served on the side. Be sure to check the labels carefully when buying fresh supermarket salsa – the low-fat brands are between 30 and 40kcals per 100g.IngredientsSpray oil1 red onion, chopped 2 garlic cloves, crushed 1 celery stick, diced1 red pepper, deseeded and chopped 350g extra lean minced beef (max. 5% fat) 1 tsp chilli powder 1 x 400g can chopped tomatoes 200ml beef stock 200g canned kidney beans, rinsed and drained 100g reduced-fat tomato salsa Salt and freshly ground black pepperFew sprigs of coriander, chopped4 tbsp 0% fat Greek yoghurtMethod spray a large saucepan with oil and place over a medium heat. Add the onion, garlic, celery and red pepper and cook, stirring occasionally, for 6–8 minutes, until starting to soften. Add the mince and cook, stirring, for 2–3 minutes, until browned all over.Stir in the chilli powder, tomatoes and stock and bring to the boil. Reduce the heat, add the kidney beans and simmer gently for 20 minutes, until the mince is cooked and the vegetables are tender. Stir in the salsa and check the seasoning – you may not need to add salt.Spoon into 4 shallow bowls and sprinkle with coriander. Gently swirl a spoonful of yoghurt into each bowl and serve immediately.Veggie option 400g Quorn mince for the minced beef.

Here's a healthy and nutritious salad, which will fill you up and leave you feeling satisfied. Apart from steaming the broccoli, you just mix all the salad ingredients in a bowl, toss them in the fat-free dressing and you're good to go!Ingredients100g broccoli florets, halved60g baby plum tomatoes, halved2 spring onions, sliced50g bean sprouts or sprouted alfalfa seeds200g canned chickpeas, rinsed and drained100g low-fat cottage cheeseA handful of flat-leaf parsley or coriander, chopped1 red chilli, sliced (optional)Salt and freshly ground black pepperFor the dressing:1 small red chilli, deseeded and shredded1 garlic clove, thinly sliced1 tbsp light soy sauce1 tbsp water or rice vinegarJuice of 1 small limeLiquid artificial sweetener, e.g. stevia, to taste (optional)Method the dressing: whisk all the ingredients together in a bowl or shake vigorously in a screw-top jar until thoroughly blended and smooth.Steam the broccoli in a steamer or a colander placed over a saucepan of simmering water for 3–4 minutes until it is just tender but still a little crisp with some 'bite'.In a bowl, mix together the tomatoes, spring onions, bean sprouts and chickpeas. Add the broccoli and toss gently in the dressing. Season to taste with salt and pepper.Arrange the salad on 2 serving plates and top with the cottage cheese. Sprinkle with the chopped herbs and chilli (if using) and serve immediately.