Gammon or bacon steak

(about 175 g/6 oz)

Under 300 calories Trim of all fat and snip the edges with scissors to prevent curling. Brush with 5ml/1 tsp melted low-fat spread and grill (broil) for about 3-4 minutes on each side., depending on thickness, until cooked through.

Sirloin, rump or fillet steak

(about 175 g/6 oz)

Under 350 calories Trim of all fat from the sirloin or rump. Brush with 5 ml/1 tsp melted low-fat spread. Sprinkle with steak seasoning or simply lots of freshly ground black pepper and some lemon juice. Grill (broil) for anything from 3 to 8 minutes on each side, depending on how you like your steak. The more well-grilled you have it, the fewer calories there are!

Pork chops or steaks

(about 175 g/6 oz)

Under 250 calories Trim of all fat. Brush with 5 ml/1 tsp melted low-fat spread. Season with dried onion flakes and/or chopped sage. Grill (broil) for about 7-8 minutes on each side until golden brown and cooked through. The meat should no longer be pink, even near the bone.

Lamb chops, cutlets or leg steaks

(about 175 g/6 oz)

Under 250 calories Trim of all fat. Brush with 5 ml/1 tsp melted low-fat spread and sprinkle with chopped rosemary, mint or oregano. Season with salt and pepper. Grill (broil) for 5-8 minutes on each side until tender and cooked to your liking.

Skinless, boneless turkey steak

(about 175 g/6 oz)

Under 200 calories Prepare and cook as for chicken breast.

2 chicken drumsticks

(about 100 g/4 oz each)

Under 150 calories Slash in a few places. Season well and rub in dash of chilli powder if liked. Brush with 5ml/1 tsp melted low-fat spread. Grill (broil) for about 15 minutes, turning occasionally, until golden brown and cooked through. Remove the skin before eating.

Skinless, boneless chicken breast

(about 175 g/6 oz)

Under 200 calories Slash in several places if very thick, brush with 5 ml/1 tsp melted low-fat spread and sprinkle with chopped free herbs (or a pinch of dried) and a good grinding of pepper. Grill (broil) for about 5 minutes each side until golden and cooked through. The juices should run clear when pierced.

Average whole mackerel or other oily fish

Under 350 calories Clean and rinse well, pat dry on kitchen paper and remove the head, if preferred. Make several slashes on each side. Season and sprinkle with lemon juice. Grill (broil) for about 5-6 minutes each side until golden and cooked through. The flesh should look pale and opaque right down to the bone in the slashes.

Salmon or other oily fish steak

(about 175 g/6 oz)

Under 250 calories Brush with 5 ml/1 tsp melted low-fat spread, add a good grinding of black pepper and squeeze of lemon or lime juice and grill (broil) for 3-4 minutes on each side until turning golden and cooked through. The fish should pull away easily with the point of a knife.

White fish fillet or whole small plaice

(about 175 g/6 oz)

Under 150 calories Brush with 5 ml/1 tsp melted low-fat spread and a squeeze of lemon juice and grill (broil) under a moderate heat for 3-5 minutes on each side until turning golden and cooked through. The fish should flake easily with a fork or point of a knife.