These recipes are part of the beach body diet weight loss programme

It is worth making at least double quantities so that you can have leftovers for the next day or two, either in a packed lunch or reheated the following night. Don’t be put off by the long list of ingredients: there is very little preparation, and it requires only one pan. Preserved lemons are available in Middle Eastern grocers and some large supermarkets.

Serves 1

2 chicken thighs, skin removed
1 garlic clove, crushed
Juice of 1 lemon
4 cardamom pods, crushed
2 tbsp fresh mint, chopped
Freshly ground black pepper
1 tsp olive oil
½ small onion
½ tsp ground cumin
½ tsp ground turmeric
4 cherry tomatoes, halved
1 small preserved lemon
2 artichoke hearts, quartered
2 dried apricots, finely chopped

Put the chicken in a bowl with the garlic, lemon juice, cardamom, half the mint and some freshly ground black pepper. Toss about to coat the chicken and leave to marinate.

Heat the olive oil in a large saucepan and add the onion, cumin and turmeric, stirring for 2 to 3 minutes. Add the chicken with its marinade and cook for a couple of minutes on each side. Add the tomatoes, preserved lemon, artichoke hearts and apricots, then pour over enough water to cover. Stir well, cover and simmer for about 40 minutes.

Serve the chicken and sauce, sprinkled with the rest of the mint, with lightly steamed courgettes and broccoli.

FISH KEBABS WITH FRUITY WATERCRESS SALAD

You can vary the kebabs by choosing different fish and seafood, using an assortment of vegetables and – a cunning way to transform similar dishes – changing the marinade.

125g fish (eg, salmon), cubed
2 scallops
½ red pepper
½ courgette
Olive oil, for basting

For the marinade

Juice of 1 lime
1 tsp sesame oil
½cm fresh ginger root, grated
1 garlic clove, peeled and grated
½ tsp Chinese five-spice powder
Few dashes of Tabasco

For the salad

Large handful of watercress, roughly torn
¼ ripe pineapple, peeled, cored and chopped
1 spring onion, finely sliced
Juice of 1 lime
2 tsp sesame oil

Put the fish and scallops in a bowl with the marinade ingredients. Preheat the grill to medium. Deseed and cut the pepper into squares and slice the courgette into 1cm-thick discs. Lay under the grill, brush with a little olive oil and cook for about 5 minutes on each side (otherwise they will stay a bit raw on the skewers). Meanwhile, make the salad by mixing together all its ingredients in a bowl.

When the vegetables have cooled enough to handle, thread the skewers, alternating fish with vegetables. Grill until the fish is cooked – it should take no longer than 4 minutes each side. Turn and baste halfway through with the marinade.

Serve the fish skewers with the salad.

Always consult your GP before embarking on a new eating regime

ALTERNATIVE DINNERS

EASY SAUCY CHICKEN Simmer a cooked, sliced chicken breast in a pan with 6 cherry tomatoes, one crushed garlic clove, a pinch of Chinese five-spice powder, a little water, a splash of soy sauce and a few torn basil leaves. Serve with a large portion of steamed green vegetables.

FISH WITH MINTY MUSHY PEAS Heat a generous portion of frozen peas in a pan of boiling water. Drain and return to the pan with a handful of chopped spinach, 1 tbsp chopped mint leaves, 1 tsp olive oil and black pepper, and roughly mash together. Put on a plate and keep warm. In the same pan, cook a 125g fillet of white fish, turning halfway through. Serve on top of the mash.

FRITTATA This is another great meal for eating as leftovers, even cold. This makes 2 portions. Beat 3 eggs with pepper. Heat a little olive oil in a small frying pan and add the eggs. Scatter 4 halved cherry tomatoes, torn basil, a little hard goat’s cheese, rocket and lots of spinach over the egg. Cook for about 3 minutes without stirring, then put under a hot grill until golden brown. Serve with a large green salad.

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