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These are easy snack that I am sure everyone can make. I'm aware that some people may find it difficult to follow these instructions so if you are one of those people. Please do not hesitate to contact me personally by email or on my Twitter wall. (All my contact information is on my ''Contact Me'' page.

Meal 1 - Chicken Noodle Soup

Ingredients

140g dried whole-wheat noodles

1 tbsp groundnut oil

2 tbsp grated ginger

1 medium red chilli, deseeded and finely chopped

4 skinless, boneless chicken thighs, chopped into small chunks

1 tbsp Shaohsing rice wine

700ml hot vegetable stock

4 chestnut mushrooms, sliced

1 tsp dark soy sauce

2 tbsp light soy sauce

2 tbsp rice vinegar

1 tbsp corn flour mixed with 2 tbsp cold water to make a paste

1 handful bean sprouts

2 spring onions, sliced

Method

Bring a small pan of water to the boil and cook the noodles following pack instructions. Drain, rinse under cold running water to stop them cooking further, and then drizzle over a little oil to prevent them sticking together. Divide between 2 deep bowls.

Heat a wok over high heat and add the rest of the oil. When it starts to smoke, add the ginger and chilli, then stir-fry for a few seconds. Add the chicken and stir-fry for 2 mins. As the meat starts to turn brown, add the rice wine and cook for 3 mins more. Add the vegetable stock, bring to a simmer, then add the mushrooms. Season with the dark soy, light soy and rice vinegar.

Bring back to a simmer, and then add the corn flour paste. Simmer and stir until thickened. Stir in the bean sprouts and most of the spring onions, and then ladle the soup over the noodles. Serve immediately, scattered with the remaining spring onions.

Meal 2 - Cheesy Frittata

Ingredients

2 spring onions, ends trimmed off

4 tablespoons of frozen peas, defrosted

1 courgette, halved with the ends cut off

2 slices of ham

100g feta cheese

4 eggs

Method

(Ask a grown-up helper if you are underage) to switch the oven on to 180C/ 160C fan/gas 4. Snip or cut up the spring onions and put them in a bowl. Add the peas to the bowl.

Grate the courgette using your rotary grater, one half at a time, and then add it to the bowl.

Cut the ham into pieces with your scissors, if you do this over the bowl it will fall straight in.

Break the feta into the bowl by crumbling it with your hands.

Crack the eggs into a bowl and, if any bits of shell fall in, scoop them out with a spoon. Whisk the eggs until the yolks are mixed into the white.

Pour the eggs into the other bowl and stir. Brush a round ovenproof dish, about 16cm across, with oil. Tip everything into the dish. (Ask a helper if you are underage) to put the dish in the oven for 30 minutes or until the egg is 
set. 
Serve with salad and crusty bread.

P.S. - It is very cheesy. You can make this more healthy by using low fat ingredients like always.

Meal 3 -  Easy jerk chicken with rice & peas

Ingredients

2 tbsp sunflower oil

1kg chicken thighs and drumsticks

1 bottle jerk barbecue sauce (Levi Roots or Walkerswood from Waitrose)

1 bunch spring onions, sliced

200g basmati rice

2 x 410g cans kidney beans

400g can coconut milk

1 bunch spring onions, chopped

1 thyme sprig

1 garlic clove, chopped

1 tsp allspice

Method

Heat oven to 220C/200C fan/gas 7. Heat the oil in a roasting tin, then carefully add the chicken pieces. Brown them lightly on all sides – it will take about 6-8 mins. Pour over the jerk sauce, scatter over the sliced spring onions, then toss to coat each piece of chicken.

Roast the chicken for 30 mins, turning occasionally to ensure it gets nice and sticky.

While the chicken is cooking, make the rice & peas. Rinse the rice in a sieve until the water runs clear. Bring a pan of water to the boil with the liquid only from the kidney beans, the coconut milk, spring onions, thyme, garlic, allspice and some salt, then simmer for 10 mins. Add the beans, then simmer for 5 mins more until the rice is tender. Drain and serve straight away with the chicken.

I hope you enjoy these easy to make dishes. This is a very healthy snack and will help you lose weight if that is your goal

Thank You

Umar Arif

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