P644 Central 644 Wed 22 Jan 03:05:28 FAT FREE DIET WITHGMTV A low fat diet that will help you lose weight and keep it off. Here are the recipes featured on this morning's programmj. TUESDAY - DAY TWO BREAKFAST - Porridge 75g porridge oats 200ml skim milk Make as instructed on packet GMTV Index 640 1/6 Tomorrow Subtitles Contact GMTV IndexP644 Central 644 Wed 22 Jan 03:01:54 FAT FREE DIET WITHGMTV BREAKFAST - Porridge Top with: 1 tbsp of sunflower seeds 1 tsp brown sugar Skim milk Orange juice LUNCH - Baked Potato * Choose from chilli con carne filling, baked beans and cottage chjesj. GMTV Index 640 2/6 Tomorrow Subtitles Contact GMTV IndexP644 Central 644 Wed 22 Jan 03:28:14 FAT FREE DIET WITHGMTV LUNCH - Baked Potato * Or mix lean chicken or ham with tomatoes, sweetcorn and low fat yoghurt and a dash of lemon juice and herbs. * Piece of fruit. DINNER - Chicken Stir Fry - Serves 4 4 chicken breasts 1/4 tsp ground ginger 2 shallots, finely chopped 2 clovis garlic, crushed GMTV Index 640 3/6 Tomorrow Subtitles Contact GMTV IndexP644 Central 644 Wed 22 Jan 03:11:32 FAT FREE DIET WITHGMTV DINNER - Chicken Stir Fry - Serves 4 2 tsp coriander seeds, finely crushed juice of 1/2 lemon 240g white or brown rice 2 tbsp oil 250g mange tout, topped, tailed and cut into strips 200g carrots, cut into thin strips 270ml chicken stock salt and freshly ground black pepper to taste 1 tsp cornflour GMTV Index 640 4/6 Tomorrow Subtitles Contact GMTV IndexP644 Central 644 Wed 22 Jan 03:14:44 FAT FREE DIET WITHGMTV DINNER - Chicken Stir Fry - Serves 4 * Cut the chicken breasts into thin strips and put them into a bowl with ginger, shallots, garlic, coriander seeds and lemon juice. * Cover and leave to marinate for one hour. * Cook the rice in plenty of boiling salted water until just tender then drain thoroughly. * Heat the oil in a large frying pan or wok, add the chicken and it's marinade and stir fry for 5 minutes. GMTV Index 640 5/6 Tomorrow Subtitles Contact GMTV IndexP644 Central 644 Wed 22 Jan 03:14:22 FAT FREE DIET WITHGMTV DINNER - Chicken Stir Fry - Serves 4 * Add the mange tout & carrot strips & continue to cook for two minutes. * Then pour in the wine and stock and simmer for two minutes. * Season to taste. * Blend the cornflour with a little water, stir into the pan and heat until the sauce thickens. * Serve with the rice. SNACKS One or two jaffa cakes, garibaldis or fig rolls. GMTV Index 640 6/6 Tomorrow Subtitles Contact GMTV Index