Serves 4
1 Serving, 344 KCal, 5.5g Fat
Preparation time: 10 minutes
Cooking time: 25 minutes
These tasty wraps are delicious served hot or cold.
Ingredients
3 skinless chicken breasts
zest and juice of 1 orange
2 garlic cloves, crushed
1 small red onion, finely chopped
4 corn tortillas
2 tsps ground coriander
2 tsps ground cumin
2 tsps cayenne pepper
1 red and 1 yellow pepper, seeded and finely sliced
2 tbsps mango chutney
2 tbsps chopped fresh parsley
salt and freshly ground black pepper
Method
1. Cut the chicken into thin strips, place in a bowl and season with salt and pepper. Add the orange zest and juice, garlic and red onion. Mix well and leave to marinate for 10 minutes.
2. Meanwhile place the tortillas on a non-stick baking tray and heat in a warm oven (150C, 300F, Gas Mark 2).
3. Preheat a non-stick wok and lightly spray with olive oil spray. Add the chicken and cook quickly over a high heat until the chicken is firm.
4. Add the spices, mix well and “cook out” for 1 minute. Add the peppers and continue cooking until the chicken is cooked through and the peppers are soft.
5. Remove from the heat and stir in the mango chutney.
6. Spread a warmed tortilla, with the chicken mix, roll up and secure with a cocktail stick. Repeat with the remaining tortillas. Garnish with parsley.
Thursday, 16 August 2007
Spicy lamb with sweet potato
Serves 4
Per serving 334 calories 9.5g fat
Prep time 15 mins
Cook time 2 hours
Ingredients
2 red onions, chopped
2 garlic cloves, crushed
450g (1lb) lean diced lamb
1 tbsp medium curry powder
1 tbsp flour
450ml (3/4 pint) vegetable stock
450g (1lb) sweet potatoes, peeled and chopped
1 x 400g can chopped tomatoes
salt and freshly ground black pepper
Method
1. Preheat the oven to 180C, 350F, Gas Mark 4. Preheat a non-stick frying pan.
2. Dry-fry the onions and garlic in the pan until soft.
3. Add the lamb and continue cooking, turning the meat to seal on all sides. Sprinkle the curry powder and flour over and "cook out" for 1 minute.
4. Gradually stir in the stock. Add the potatoes and tomatoes and bring the sauce to a simmer. Season with salt and black pepper and transfer to a casserole dish.
5. Cover, and cook in the oven for 1½ –2 hours until the meat is tender. Serve from the pot with a selection of freshly cooked vegetables.
Here’s a tip: Choose lean lamb steaks and remove as much fat as possible before cooking
Per serving 334 calories 9.5g fat
Prep time 15 mins
Cook time 2 hours
Ingredients
2 red onions, chopped
2 garlic cloves, crushed
450g (1lb) lean diced lamb
1 tbsp medium curry powder
1 tbsp flour
450ml (3/4 pint) vegetable stock
450g (1lb) sweet potatoes, peeled and chopped
1 x 400g can chopped tomatoes
salt and freshly ground black pepper
Method
1. Preheat the oven to 180C, 350F, Gas Mark 4. Preheat a non-stick frying pan.
2. Dry-fry the onions and garlic in the pan until soft.
3. Add the lamb and continue cooking, turning the meat to seal on all sides. Sprinkle the curry powder and flour over and "cook out" for 1 minute.
4. Gradually stir in the stock. Add the potatoes and tomatoes and bring the sauce to a simmer. Season with salt and black pepper and transfer to a casserole dish.
5. Cover, and cook in the oven for 1½ –2 hours until the meat is tender. Serve from the pot with a selection of freshly cooked vegetables.
Here’s a tip: Choose lean lamb steaks and remove as much fat as possible before cooking
Sunday, 29 July 2007
Turkey and mushroom fricassee
Serves 4
Per serving 283 calories/8.5g fat
Prep time 10 mins
Cook time 20 mins
Ingredients:
2 medium onions, finely chopped
2 garlic cloves, crushed
4 thin turkey steaks, cut into thin strips
1 tsp chopped fresh thyme
1 tbsp flour
1 tsp ground turmeric
150ml (1/4 pint) chicken stock
225g (8oz) chestnut mushrooms, sliced
300ml (½ pint) semi-skimmed milk
salt and freshly ground black pepper
Method
Preheat a non-stick wok or frying pan.
Dry-fry the onion and garlic in the pan until soft. Add the turkey strips and continue cooking, sealing the meat on all sides. Season with salt and black pepper.
Add the thyme, flour and turmeric and "cook out" for 1 minute. Gradually stir in the stock. Add the mushrooms and stir in the milk. Bring the sauce to a gentle simmer for 10 minutes to allow it to thicken. Check the seasoning and adjust if necessary.
Serve with boiled basmati rice (40g/ 1 1/2oz uncooked weight per person) and green salad.
Here’s a tip: For a fruity sauce, add a few chopped dried apricots to the sauce as it cooks
Per serving 283 calories/8.5g fat
Prep time 10 mins
Cook time 20 mins
Ingredients:
2 medium onions, finely chopped
2 garlic cloves, crushed
4 thin turkey steaks, cut into thin strips
1 tsp chopped fresh thyme
1 tbsp flour
1 tsp ground turmeric
150ml (1/4 pint) chicken stock
225g (8oz) chestnut mushrooms, sliced
300ml (½ pint) semi-skimmed milk
salt and freshly ground black pepper
Method
Preheat a non-stick wok or frying pan.
Dry-fry the onion and garlic in the pan until soft. Add the turkey strips and continue cooking, sealing the meat on all sides. Season with salt and black pepper.
Add the thyme, flour and turmeric and "cook out" for 1 minute. Gradually stir in the stock. Add the mushrooms and stir in the milk. Bring the sauce to a gentle simmer for 10 minutes to allow it to thicken. Check the seasoning and adjust if necessary.
Serve with boiled basmati rice (40g/ 1 1/2oz uncooked weight per person) and green salad.
Here’s a tip: For a fruity sauce, add a few chopped dried apricots to the sauce as it cooks
Spicy asparagus and tomato risotto
Serves 4
Per serving 239 calories 1.6g fat
prep time 5 mins
cook time 30 mins
Ingredients:
1 medium onion, finely chopped
2 garlic cloves, crushed
225g (8oz) Arborio risotto rice (dry weight)
1 small red chilli, sliced
2.2 litres (1 pint) vegetable stock
225g (8oz) tomato passata
225g (8oz) baby asparagus, trimmed
salt and freshly ground black pepper
Parmesan cheese to garnish
Method
Preheat a large non-stick frying pan or wok. Add the onion and garlic and dry-fry until soft.
Add the rice and chilli and gradually stir in the vegetable stock a little at a time. Each time the stock is absorbed, stir in a little more. Repeat until all the stock has been absorbed.
Stir in the tomato passata, add the asparagus and continue to cook until the asparagus is tender. Season to taste with salt and black pepper.
Transfer to serving plates and garnish with a little Parmesan cheese.
Chef's tip For a creamy risotto, just before serving, stir in 2 tbsps of virtually fat-free fromage frais
Per serving 239 calories 1.6g fat
prep time 5 mins
cook time 30 mins
Ingredients:
1 medium onion, finely chopped
2 garlic cloves, crushed
225g (8oz) Arborio risotto rice (dry weight)
1 small red chilli, sliced
2.2 litres (1 pint) vegetable stock
225g (8oz) tomato passata
225g (8oz) baby asparagus, trimmed
salt and freshly ground black pepper
Parmesan cheese to garnish
Method
Preheat a large non-stick frying pan or wok. Add the onion and garlic and dry-fry until soft.
Add the rice and chilli and gradually stir in the vegetable stock a little at a time. Each time the stock is absorbed, stir in a little more. Repeat until all the stock has been absorbed.
Stir in the tomato passata, add the asparagus and continue to cook until the asparagus is tender. Season to taste with salt and black pepper.
Transfer to serving plates and garnish with a little Parmesan cheese.
Chef's tip For a creamy risotto, just before serving, stir in 2 tbsps of virtually fat-free fromage frais
King Prawn Risotto
Serves 4
Per serving 348 calories
3g fat
Preparation time 10 mins
Cooking time 35 mins
Ingredients:
1 red onion, finely chopped
2 garlic cloves, crushed
600ml (1 pint) vegetable stock
1 tsp finely chopped lemongrass
225g (8oz) Arborio risotto rice
450g (1lb) peeled king prawns
150ml (1/4 pint) tomato passata
salt and freshly ground black pepper
Method
Preheat a non-stick frying pan or wok. Add the onion and garlic and dry-fry until soft.
In a saucepan, heat the stock and lemongrass to a gentle simmer.
When the onion is soft, add the rice. Gradually stir in about 450ml (3/4 pint) of stock, allowing the rice to absorb it before adding more – this will take between 15 and 20 minutes.
Add the prawns to the remaining stock and cook for 2 minutes. Pour over the rice mixture. Stir in the passata. Adjust the consistency with a little water or extra stock, if necessary, and season to taste with salt and pepper.
Spoon into warm serving bowls and serve immediately.
Here's a tip: For a creamy risotto stir in 1–2 tbsps virtually fat free fromage frais just before serving
Per serving 348 calories
3g fat
Preparation time 10 mins
Cooking time 35 mins
Ingredients:
1 red onion, finely chopped
2 garlic cloves, crushed
600ml (1 pint) vegetable stock
1 tsp finely chopped lemongrass
225g (8oz) Arborio risotto rice
450g (1lb) peeled king prawns
150ml (1/4 pint) tomato passata
salt and freshly ground black pepper
Method
Preheat a non-stick frying pan or wok. Add the onion and garlic and dry-fry until soft.
In a saucepan, heat the stock and lemongrass to a gentle simmer.
When the onion is soft, add the rice. Gradually stir in about 450ml (3/4 pint) of stock, allowing the rice to absorb it before adding more – this will take between 15 and 20 minutes.
Add the prawns to the remaining stock and cook for 2 minutes. Pour over the rice mixture. Stir in the passata. Adjust the consistency with a little water or extra stock, if necessary, and season to taste with salt and pepper.
Spoon into warm serving bowls and serve immediately.
Here's a tip: For a creamy risotto stir in 1–2 tbsps virtually fat free fromage frais just before serving
Courgette pasta bake
Serves 4
Per serving 293Calories/2g Fat
Ingredients:
225g (8oz) [uncooked weight] pasta
1 Vegetable stock cube
4 Courgettes, diced
2 Red onions, finely sliced
2 Garlic cloves, crushed
1 Red chilli, sliced
1 tbsp Chopped fresh basil
600g (1 1/4lb) Tomato passata
3 tbsps Virtually fat-free fromage frais
2 tbsps chopped fresh parsley
salt and freshly ground black pepper
Method
Preheat the oven to 190C, 375F, Gas Mark 5.
Cook the pasta in a pan of boiling water containing the stock cube, then drain.
Preheat a large non- stick pan. Dry-fry the courgettes, onion and garlic in the pan for 3–4 minutes. Add the chilli, basil and tomato passata. Bring the sauce to a gentle simmer, then stir in the cooked pasta and season with salt and black pepper.
Transfer to an ovenproof dish and bake in the oven for 30 minutes. Just before serving, dot with fromage frais and sprinkle with chopped fresh parsley. Serve with fresh vegetables or salad.
Here’s a tip: Choose young, brightly coloured courgettes, as the older they are, the more bitter the flavour
Per serving 293Calories/2g Fat
Ingredients:
225g (8oz) [uncooked weight] pasta
1 Vegetable stock cube
4 Courgettes, diced
2 Red onions, finely sliced
2 Garlic cloves, crushed
1 Red chilli, sliced
1 tbsp Chopped fresh basil
600g (1 1/4lb) Tomato passata
3 tbsps Virtually fat-free fromage frais
2 tbsps chopped fresh parsley
salt and freshly ground black pepper
Method
Preheat the oven to 190C, 375F, Gas Mark 5.
Cook the pasta in a pan of boiling water containing the stock cube, then drain.
Preheat a large non- stick pan. Dry-fry the courgettes, onion and garlic in the pan for 3–4 minutes. Add the chilli, basil and tomato passata. Bring the sauce to a gentle simmer, then stir in the cooked pasta and season with salt and black pepper.
Transfer to an ovenproof dish and bake in the oven for 30 minutes. Just before serving, dot with fromage frais and sprinkle with chopped fresh parsley. Serve with fresh vegetables or salad.
Here’s a tip: Choose young, brightly coloured courgettes, as the older they are, the more bitter the flavour
Steak and chips with mustard sauce
Serves 4
Per serving 452 kcal, 10g fat
Preparation time 5 mins
Cooking time 30 mins
Ingredients:
4 lean sirloin steaks
4 large baking potatoes
1 vegetable stock cube
225g (8oz) mushrooms
4 ripe tomatoes
Fry Light olive oil spray
for the sauce:-
600ml (1 pint) semi-skimmed milk
1 tsp vegetable bouillon stock powder
1 tbsp cornflour
2 tsps American mustard
salt and freshly ground black pepper
Method
Preheat the oven to 200C, 400F, Gas Mark 6. Remove any visible fat from the steaks.
Peel the potatoes and cut into chunky chips. Place in a saucepan with just enough water to cover. Bring to the boil, add the stock cube, and cook for 4 minutes. Drain well. Place the potatoes, on a non-stick baking tray, and lightly spray with olive oil spray. Bake in the oven for 15–20 minutes until golden.
Make the sauce by heating the milk and stock powder in a saucepan. Mix the cornflour with a little cold milk and stir into the hot milk with the mustard. Simmer gently to allow the sauce to thicken.
Preheat a non-stick griddle pan. Season the steaks on both sides with salt and black pepper, and place in the pan.
Meanwhile, place the mushrooms and tomatoes on a non-stick baking tray and cook in the oven for 8–10 minutes.
Cook the steaks for 5–8 minutes on each side, according to your preference.
Serve the steaks with the sauce and accompaniments.
Chef's tip: You can make this sauce in advance and store in small tubs in the freezer and use a quick and easy accompaniment to any meal.
Per serving 452 kcal, 10g fat
Preparation time 5 mins
Cooking time 30 mins
Ingredients:
4 lean sirloin steaks
4 large baking potatoes
1 vegetable stock cube
225g (8oz) mushrooms
4 ripe tomatoes
Fry Light olive oil spray
for the sauce:-
600ml (1 pint) semi-skimmed milk
1 tsp vegetable bouillon stock powder
1 tbsp cornflour
2 tsps American mustard
salt and freshly ground black pepper
Method
Preheat the oven to 200C, 400F, Gas Mark 6. Remove any visible fat from the steaks.
Peel the potatoes and cut into chunky chips. Place in a saucepan with just enough water to cover. Bring to the boil, add the stock cube, and cook for 4 minutes. Drain well. Place the potatoes, on a non-stick baking tray, and lightly spray with olive oil spray. Bake in the oven for 15–20 minutes until golden.
Make the sauce by heating the milk and stock powder in a saucepan. Mix the cornflour with a little cold milk and stir into the hot milk with the mustard. Simmer gently to allow the sauce to thicken.
Preheat a non-stick griddle pan. Season the steaks on both sides with salt and black pepper, and place in the pan.
Meanwhile, place the mushrooms and tomatoes on a non-stick baking tray and cook in the oven for 8–10 minutes.
Cook the steaks for 5–8 minutes on each side, according to your preference.
Serve the steaks with the sauce and accompaniments.
Chef's tip: You can make this sauce in advance and store in small tubs in the freezer and use a quick and easy accompaniment to any meal.
Pan-fried duck with black bean sauce
Serves 4
Per serving 155 kcal 6g fat
Preparation time 10 mins
Cooking time 20 mins
Ingredients:
2 duck breasts
150ml (1/2 pint) pineapple juice
2 tbsps chopped fresh coriander
for the marinade
2 garlic cloves, crushed
1 tbsp sweet chilli sauce
2 tbsps light soy sauce
1 x 2.5cm (1in) piece fresh ginger, peeled and finely chopped
2 tbsps black bean sauce
Method
Using a sharp knife, remove the skin from the duck.
Place the marinade ingredients in a bowl and mix well. Add the duck and leave to marinate for at least 1 hour.
Preheat a non-stick griddle pan. Remove the duck from the marinade (reserve the marinade), add to the pan and cook for 4–5 minutes on each side, depending on the thickness of the breasts. Remove from pan, place on a chopping board and allow to rest for 5 minutes.
Pour the marinade into the pan and add the pineapple juice. Simmer gently for 5 minutes until the sauce thickens.
Slice the duck and sprinkle with chopped coriander. Serve with the sauce and WEIGHT boiled basmati rice or noodles and steamed pak choi.
Here's a tip: For maximum flavour, marinate the duck overnight. There is no need to add salt as there is sufficient in the soy sauce and black bean sauce.
Per serving 155 kcal 6g fat
Preparation time 10 mins
Cooking time 20 mins
Ingredients:
2 duck breasts
150ml (1/2 pint) pineapple juice
2 tbsps chopped fresh coriander
for the marinade
2 garlic cloves, crushed
1 tbsp sweet chilli sauce
2 tbsps light soy sauce
1 x 2.5cm (1in) piece fresh ginger, peeled and finely chopped
2 tbsps black bean sauce
Method
Using a sharp knife, remove the skin from the duck.
Place the marinade ingredients in a bowl and mix well. Add the duck and leave to marinate for at least 1 hour.
Preheat a non-stick griddle pan. Remove the duck from the marinade (reserve the marinade), add to the pan and cook for 4–5 minutes on each side, depending on the thickness of the breasts. Remove from pan, place on a chopping board and allow to rest for 5 minutes.
Pour the marinade into the pan and add the pineapple juice. Simmer gently for 5 minutes until the sauce thickens.
Slice the duck and sprinkle with chopped coriander. Serve with the sauce and WEIGHT boiled basmati rice or noodles and steamed pak choi.
Here's a tip: For maximum flavour, marinate the duck overnight. There is no need to add salt as there is sufficient in the soy sauce and black bean sauce.
Beef stroganoff
Serves 4
Per serving 215 kcal 5.6g fat
Preparation time 10 mins
Cooking time 30 mins
Ingredients:
450g (1lb) lean rump steak
1 red onion, finely chopped
2 garlic cloves, crushed
1 tbsp chopped fresh thyme
300ml (½ pint) beef stock
1 tbsp plain flour
225g (8oz) mushrooms, sliced
2 tsps Dijon mustard
300ml (½ pint) virtually fat free fromage frais
2 tbsps chopped fresh parsley
2 tbsps brandy
salt and freshly ground black pepper
Method
Preheat a non-stick frying pan.
Chop the steak into cubes. Add the onion and garlic to the pan and dry-fry until soft.
Add the beef and thyme and cook to seal the outside of the meat. Add a little stock and sprinkle the flour over. Mix well, and "cook out" the flour for 1 minute before adding the remaining stock.
Add the mushrooms, stir in the mustard and cook for a further 3–4 minutes.
Remove the pan from the heat and stir in the fromage frais and parsley. Check the seasoning and adjust.
Heat the brandy in a ladle held over a low heat and carefully light the top of the alcohol. Pour the flaming brandy into the pan and stir in. Serve immediately with Basmati rice and vegetables.
Chef's tip: Flaming the alcohol takes away the bitter edge from the sauce and gives a more mellow flavour.
Per serving 215 kcal 5.6g fat
Preparation time 10 mins
Cooking time 30 mins
Ingredients:
450g (1lb) lean rump steak
1 red onion, finely chopped
2 garlic cloves, crushed
1 tbsp chopped fresh thyme
300ml (½ pint) beef stock
1 tbsp plain flour
225g (8oz) mushrooms, sliced
2 tsps Dijon mustard
300ml (½ pint) virtually fat free fromage frais
2 tbsps chopped fresh parsley
2 tbsps brandy
salt and freshly ground black pepper
Method
Preheat a non-stick frying pan.
Chop the steak into cubes. Add the onion and garlic to the pan and dry-fry until soft.
Add the beef and thyme and cook to seal the outside of the meat. Add a little stock and sprinkle the flour over. Mix well, and "cook out" the flour for 1 minute before adding the remaining stock.
Add the mushrooms, stir in the mustard and cook for a further 3–4 minutes.
Remove the pan from the heat and stir in the fromage frais and parsley. Check the seasoning and adjust.
Heat the brandy in a ladle held over a low heat and carefully light the top of the alcohol. Pour the flaming brandy into the pan and stir in. Serve immediately with Basmati rice and vegetables.
Chef's tip: Flaming the alcohol takes away the bitter edge from the sauce and gives a more mellow flavour.
Griddled tuna with minted yogurt dressing
Serves 4
Per serving 260 calories 8g fat
Preparation time 10 mins
Cooking time 15 mins
Ingredients:
4 fresh tuna steaks
1 lime
Fry Light olive oil spray
for the dressing:-
150ml (1/4 pint) low-fat natural yogurt
½ cucumber, peeled and finely diced
1 tbsp chopped fresh mint
salt and freshly ground black pepper
Preparation
Lightly spray a griddle pan with olive oil spray then wipe out with kitchen paper. Preheat the pan until hot.
Season the tuna steaks on both sides with salt and black pepper. Add the steaks to the pan and cook briskly. When the bottom half of the steaks has changed colour, turn them over and cook on the other side.
Mix together the dressing ingredients and season with salt and black pepper.
Just before serving, squeeze the lime juice over the tuna to de-glaze the pan.
Serve the tuna steaks hot with the mint yogurt dressing and accompany with boiled new potatoes with skins (115g/4oz per person) and a selection of fresh vegetables.
Here’s a tip: Squeezing the fresh lime over the fish at the end of cooking will add flavour as well as de-glazing the juices from the base of the pan.
Per serving 260 calories 8g fat
Preparation time 10 mins
Cooking time 15 mins
Ingredients:
4 fresh tuna steaks
1 lime
Fry Light olive oil spray
for the dressing:-
150ml (1/4 pint) low-fat natural yogurt
½ cucumber, peeled and finely diced
1 tbsp chopped fresh mint
salt and freshly ground black pepper
Preparation
Lightly spray a griddle pan with olive oil spray then wipe out with kitchen paper. Preheat the pan until hot.
Season the tuna steaks on both sides with salt and black pepper. Add the steaks to the pan and cook briskly. When the bottom half of the steaks has changed colour, turn them over and cook on the other side.
Mix together the dressing ingredients and season with salt and black pepper.
Just before serving, squeeze the lime juice over the tuna to de-glaze the pan.
Serve the tuna steaks hot with the mint yogurt dressing and accompany with boiled new potatoes with skins (115g/4oz per person) and a selection of fresh vegetables.
Here’s a tip: Squeezing the fresh lime over the fish at the end of cooking will add flavour as well as de-glazing the juices from the base of the pan.
Provencal tarts
Serves 4
Per serving 118 calories, 1.2g fat
Prep time: 35 mins
Cooking time: 20 mins
Ingredients:
2 red peppers, seeded
1 red onion, cut into wedges
1 courgette, diced
1 garlic clove
2 tbsps tomato passata
1 tbsp chopped fresh herbs
4 sheets filo pastry
salt and freshly ground black pepper
Fry Light spray oil
Method
Preheat the oven to 200C, 400F, Gas Mark 6.
Place the vegetables on a roasting tray with the garlic clove and season with salt and pepper. Bake near the top of the oven for 15–20 minutes until lightly charred.
Remove from the oven, place the peppers in a sealed plastic food bag and allow to cool. When cool, peel the skin away from the peppers and discard. Cut the peppers into strips.
Place the peppers and roasted vegetables in a bowl. Stir in the tomato passata and the herbs. Squeeze out the garlic from the roasted clove, add to the bowl and mix well.
Stack the filo pastry sheets on top of each other. Using scissors, cut the stack into six equal square sections so that you end up with 24 individual squares.
Take four metal moulds and place upside down on a baking tray. Lightly grease the outsides.
Place six squares over each mould, spraying between each square with Fry Light and placing the squares at a slight angle to each other.
Bake in the oven for 8–10 minutes until golden brown.
Fill each tart with the filling and return to the oven to warm through. Serve with a mixed leaf salad and crusty bread.
Chef's tip: Roasting garlic in the oven gives it a more mellow flavour. Try adding a whole head to the oven when cooking a roast as it will keep in the fridge for a week.
Per serving 118 calories, 1.2g fat
Prep time: 35 mins
Cooking time: 20 mins
Ingredients:
2 red peppers, seeded
1 red onion, cut into wedges
1 courgette, diced
1 garlic clove
2 tbsps tomato passata
1 tbsp chopped fresh herbs
4 sheets filo pastry
salt and freshly ground black pepper
Fry Light spray oil
Method
Preheat the oven to 200C, 400F, Gas Mark 6.
Place the vegetables on a roasting tray with the garlic clove and season with salt and pepper. Bake near the top of the oven for 15–20 minutes until lightly charred.
Remove from the oven, place the peppers in a sealed plastic food bag and allow to cool. When cool, peel the skin away from the peppers and discard. Cut the peppers into strips.
Place the peppers and roasted vegetables in a bowl. Stir in the tomato passata and the herbs. Squeeze out the garlic from the roasted clove, add to the bowl and mix well.
Stack the filo pastry sheets on top of each other. Using scissors, cut the stack into six equal square sections so that you end up with 24 individual squares.
Take four metal moulds and place upside down on a baking tray. Lightly grease the outsides.
Place six squares over each mould, spraying between each square with Fry Light and placing the squares at a slight angle to each other.
Bake in the oven for 8–10 minutes until golden brown.
Fill each tart with the filling and return to the oven to warm through. Serve with a mixed leaf salad and crusty bread.
Chef's tip: Roasting garlic in the oven gives it a more mellow flavour. Try adding a whole head to the oven when cooking a roast as it will keep in the fridge for a week.
Meaty cheeseburgers
Serves 4
Per serving 418 kcal/17g fat
Preparation time: 10 mins
Cooking time: 20 mins
Ingredients:
For the burgers:-
400g (14oz) lean minced beef
1 red onion, finely chopped
1 tsp vegetable boullion stock powder
1 tsp Italian herb seasoning
1 tbsp chopped fresh parsley
1 egg, beaten
4 burger baps
2 tomatoes, sliced
a few crisp lettuce leaves
4 thin slices of low-fat mature Cheddar cheese
salt and freshly ground black pepper
For the dressing:-
2 tbsps virtually fat free fromage frais
1 tsp English mustard powder
½ tsp garlic puree
1 tbsp chopped fresh coriander
salt and freshly ground black pepper
Method
In a large bowl mix together the mince, onion, stock powder and herbs and season with salt and black pepper. Add the beaten egg and combine well.
Press the mixture into 4 burger shapes and refrigerate until ready to cook.
Mix together the dressing ingredients and season to taste with salt and black pepper.
Preheat a non-stick griddle pan.
Place the burgers in the pan and cook for 8–10 minutes on each side, turning frequently.
Split the baps in half, and spread a little dressing on each base. Add the lettuce and tomato slices, and place the cooked burgers on top. Lay a slice of cheese over each one, add a little more dressing, and place the lids on top.
Serve hot with ketchup or pickles.
Chef's tip: As a variation, you can use minced lamb or turkey instead of beef in these tasty burgers
Per serving 418 kcal/17g fat
Preparation time: 10 mins
Cooking time: 20 mins
Ingredients:
For the burgers:-
400g (14oz) lean minced beef
1 red onion, finely chopped
1 tsp vegetable boullion stock powder
1 tsp Italian herb seasoning
1 tbsp chopped fresh parsley
1 egg, beaten
4 burger baps
2 tomatoes, sliced
a few crisp lettuce leaves
4 thin slices of low-fat mature Cheddar cheese
salt and freshly ground black pepper
For the dressing:-
2 tbsps virtually fat free fromage frais
1 tsp English mustard powder
½ tsp garlic puree
1 tbsp chopped fresh coriander
salt and freshly ground black pepper
Method
In a large bowl mix together the mince, onion, stock powder and herbs and season with salt and black pepper. Add the beaten egg and combine well.
Press the mixture into 4 burger shapes and refrigerate until ready to cook.
Mix together the dressing ingredients and season to taste with salt and black pepper.
Preheat a non-stick griddle pan.
Place the burgers in the pan and cook for 8–10 minutes on each side, turning frequently.
Split the baps in half, and spread a little dressing on each base. Add the lettuce and tomato slices, and place the cooked burgers on top. Lay a slice of cheese over each one, add a little more dressing, and place the lids on top.
Serve hot with ketchup or pickles.
Chef's tip: As a variation, you can use minced lamb or turkey instead of beef in these tasty burgers
Beef Masala
Serves 4
Per serving 207 kcal, 4.9g fat
Prep. time 15 mins
Cooking time 60 mins
Ingredients:
450g (1lb) lean stewing steak
1 red onion, finely chopped
2 garlic cloves, crushed
few drops light soy sauce
1 tbsp chopped fresh thyme
1 tbsp madras curry powder
2 x 400g cans chopped tomatoes
1 beef stock cube
6 cardamom pods, seeds removed
2–3 tbsps low-fat natural yogurt
salt and freshly ground black pepper
chopped fresh coriander to garnish.
Method
Preheat a non-stick frying pan.
Chop the steak into cubes.
Add the onion and garlic to the pan and dry-fry until the onion starts to colour.
Add the beef and soy sauce to the pan. Stir in the thyme and curry powder. Add the tomatoes, stock cube and cardamom seeds and stir well. Allow to simmer gently until the meat is tender and the sauce has reduced.
Spoon into a serving dish, drizzle with the yogurt and sprinkle with the coriander.
Serve with boiled rice, mango chutney and additional yogurt flavoured with fresh mint.
Chef's tip: Adding a little soy sauce when dry-frying beef enhances the flavour and prevents the meat from drying out.
Per serving 207 kcal, 4.9g fat
Prep. time 15 mins
Cooking time 60 mins
Ingredients:
450g (1lb) lean stewing steak
1 red onion, finely chopped
2 garlic cloves, crushed
few drops light soy sauce
1 tbsp chopped fresh thyme
1 tbsp madras curry powder
2 x 400g cans chopped tomatoes
1 beef stock cube
6 cardamom pods, seeds removed
2–3 tbsps low-fat natural yogurt
salt and freshly ground black pepper
chopped fresh coriander to garnish.
Method
Preheat a non-stick frying pan.
Chop the steak into cubes.
Add the onion and garlic to the pan and dry-fry until the onion starts to colour.
Add the beef and soy sauce to the pan. Stir in the thyme and curry powder. Add the tomatoes, stock cube and cardamom seeds and stir well. Allow to simmer gently until the meat is tender and the sauce has reduced.
Spoon into a serving dish, drizzle with the yogurt and sprinkle with the coriander.
Serve with boiled rice, mango chutney and additional yogurt flavoured with fresh mint.
Chef's tip: Adding a little soy sauce when dry-frying beef enhances the flavour and prevents the meat from drying out.
Spicy Moroccan Chickpeas
Serves 4
Per serving 228 calories 4g fat
prep time 10 mins
cook time 40 mins
Ingredients:
2 red onions, diced
2 garlic cloves, crushed
4 carrots, diced
½ small swede, diced
1 x 400g can chickpeas, drained
1 tbsp flour
150ml (1/4 pint) vegetable stock
1 small red chilli, finely sliced
1 tbsp chopped fresh oregano
1 tsp ground cumin
1 tsp ground coriander
6 cardamom pods, crushed
2 x 400g cans chopped tomatoes
2 pieces lemon peel
salt and freshly ground black pepper
chopped fresh parsley to garnish
Method
Preheat a non-stick pan or wok. Add the onions and garlic and dry-fry until soft.
Add the vegetables and chickpeas to the pan. Sprinkle the flour over and "cook out" for 1 minute.
Gradually stir in the vegetable stock, chilli, herbs and spices. Stir in the tomatoes and lemon peel. Simmer gently for 30 minutes until the vegetables are cooked and the sauce has thickened. Season to taste with salt and black pepper.
Just before serving, remove the lemon peel and sprinkle with chopped fresh parsley. Serve with couscous and flat breads.
Chef's tip: Use the juice from the peeled lemon to add a splash of citrus to the couscous
Per serving 228 calories 4g fat
prep time 10 mins
cook time 40 mins
Ingredients:
2 red onions, diced
2 garlic cloves, crushed
4 carrots, diced
½ small swede, diced
1 x 400g can chickpeas, drained
1 tbsp flour
150ml (1/4 pint) vegetable stock
1 small red chilli, finely sliced
1 tbsp chopped fresh oregano
1 tsp ground cumin
1 tsp ground coriander
6 cardamom pods, crushed
2 x 400g cans chopped tomatoes
2 pieces lemon peel
salt and freshly ground black pepper
chopped fresh parsley to garnish
Method
Preheat a non-stick pan or wok. Add the onions and garlic and dry-fry until soft.
Add the vegetables and chickpeas to the pan. Sprinkle the flour over and "cook out" for 1 minute.
Gradually stir in the vegetable stock, chilli, herbs and spices. Stir in the tomatoes and lemon peel. Simmer gently for 30 minutes until the vegetables are cooked and the sauce has thickened. Season to taste with salt and black pepper.
Just before serving, remove the lemon peel and sprinkle with chopped fresh parsley. Serve with couscous and flat breads.
Chef's tip: Use the juice from the peeled lemon to add a splash of citrus to the couscous
Chicken, leek and potato pie
Serves 4
Per serving 408 calories 6.6g fat
prep time 20 mins
cook time 35 mins
Ingredients:
4 skinned and boned chicken breasts
4 leeks, finely chopped
2 garlic cloves, crushed
1 tbsp chopped fresh basil
2 x 400g cans chopped tomatoes
1 tbsp tomato puree
salt and freshly ground black pepper
for the topping:-
675g (11/2lb) potatoes, peeled and chopped
2 tbsps semi-skimmed milk
50g (2oz) low-fat mature Cheddar cheese, grated
salt and freshly ground black pepper
Preparation
Preheat oven to 190C, 375F, Gas Mark 5.
Boil the potatoes until softened.
Meanwhile preheat a non-stick frying pan. Cut the chicken into bite-sized pieces. Dry-fry the chicken and leeks in the pan for 3–4 minutes and season with salt and black pepper. Add the garlic, basil, tomatoes and tomato puree and allow to simmer gently for 10 minutes.
Drain the potatoes. Mash well, adding the milk and half the cheese, and season with salt and black pepper.
Spoon the chicken mixture into an ovenproof dish, top with the potatoes and sprinkle with the remaining cheese.
Bake in the oven for 25 minutes until golden brown.
Here’s a tip: You can substitute turkey or pork for the chicken if you prefer
Per serving 408 calories 6.6g fat
prep time 20 mins
cook time 35 mins
Ingredients:
4 skinned and boned chicken breasts
4 leeks, finely chopped
2 garlic cloves, crushed
1 tbsp chopped fresh basil
2 x 400g cans chopped tomatoes
1 tbsp tomato puree
salt and freshly ground black pepper
for the topping:-
675g (11/2lb) potatoes, peeled and chopped
2 tbsps semi-skimmed milk
50g (2oz) low-fat mature Cheddar cheese, grated
salt and freshly ground black pepper
Preparation
Preheat oven to 190C, 375F, Gas Mark 5.
Boil the potatoes until softened.
Meanwhile preheat a non-stick frying pan. Cut the chicken into bite-sized pieces. Dry-fry the chicken and leeks in the pan for 3–4 minutes and season with salt and black pepper. Add the garlic, basil, tomatoes and tomato puree and allow to simmer gently for 10 minutes.
Drain the potatoes. Mash well, adding the milk and half the cheese, and season with salt and black pepper.
Spoon the chicken mixture into an ovenproof dish, top with the potatoes and sprinkle with the remaining cheese.
Bake in the oven for 25 minutes until golden brown.
Here’s a tip: You can substitute turkey or pork for the chicken if you prefer
Wednesday, 11 April 2007
Sweetcorn and red pepper soup
Sweetcorn and red pepper soup
An easy, colourful soup to brighten up your day. Most of the ingredients can be stored in your food cupboard, making it an easy lunch for all the family.
Serves 4
Per serving 50Kcal/1.1g fat
Preparation time 10 minutes
Cooking time 15 minutes
Ingredients:
4 small shallots, finely chopped
1 teaspoon paprika
2 cloves smoked garlic, crushed
2 red peppers, finely diced
1 x 175g (6oz) can of sweetcorn, drained
Pinch dried chilli flakes
600ml (1pt) vegetable stock
2 teaspoons cornflour
1 tablespoon finely chopped chives.
Method:
1.Preheat your Electric Wok on a high heat setting
2.Dry fry the shallots in the wok until they are soft. Sprinkle over the paprika, add the garlic and cook for 1-2 minutes, stirring well.
3.Add the peppers, corn and chilli and stir in the stock. Bring to the boil, then reduce the heat to a gentle simmer for 2-3 minutes.
4.Slake the cornflour with a little cold water and add to the soup, stirring well to prevent any lumps forming. Cook for 5-6 minutes until the soup thickens slightly.
5.Served garnished with chopped chives.
An easy, colourful soup to brighten up your day. Most of the ingredients can be stored in your food cupboard, making it an easy lunch for all the family.
Serves 4
Per serving 50Kcal/1.1g fat
Preparation time 10 minutes
Cooking time 15 minutes
Ingredients:
4 small shallots, finely chopped
1 teaspoon paprika
2 cloves smoked garlic, crushed
2 red peppers, finely diced
1 x 175g (6oz) can of sweetcorn, drained
Pinch dried chilli flakes
600ml (1pt) vegetable stock
2 teaspoons cornflour
1 tablespoon finely chopped chives.
Method:
1.Preheat your Electric Wok on a high heat setting
2.Dry fry the shallots in the wok until they are soft. Sprinkle over the paprika, add the garlic and cook for 1-2 minutes, stirring well.
3.Add the peppers, corn and chilli and stir in the stock. Bring to the boil, then reduce the heat to a gentle simmer for 2-3 minutes.
4.Slake the cornflour with a little cold water and add to the soup, stirring well to prevent any lumps forming. Cook for 5-6 minutes until the soup thickens slightly.
5.Served garnished with chopped chives.
Stir-fried pork with peppers
Stir-fried pork with peppers
Serves 4
Per serving 266 calories 4.9g fat
Preparation time 5 mins
Marinating time 20 mins
Cooking time 20 mins
Ingredients:
450g (1lb) lean pork tenderloin, thinly sliced
12 spring onions, sliced
1 red pepper, seeded and sliced
1 yellow pepper, seeded and sliced
for the marinade:
4 tbsps dark soy sauce
2 tbsps clear honey
2 garlic cloves, crushed
1 small red chilli, sliced
Method:
1.In a bowl mix together the marinade ingredients. Add the pork and stir to ensure the meat is evenly coated. Cover, and leave to marinate in the refrigerator for 20 minutes.
2.Preheat a non-stick wok or large frying pan. Drain the pork, reserving the marinade, and add to the pan. Stir-fry the pork until the meat starts to firm up. Add the peppers and spring onions along with the reserved marinade.
3.Mix together well and serve with boiled noodles or basmati rice (40g/2oz uncooked weight per person).
Here’s a tip: For a fuller flavour, allow the pork to marinate overnight in the refrigerator.
Serves 4
Per serving 266 calories 4.9g fat
Preparation time 5 mins
Marinating time 20 mins
Cooking time 20 mins
Ingredients:
450g (1lb) lean pork tenderloin, thinly sliced
12 spring onions, sliced
1 red pepper, seeded and sliced
1 yellow pepper, seeded and sliced
for the marinade:
4 tbsps dark soy sauce
2 tbsps clear honey
2 garlic cloves, crushed
1 small red chilli, sliced
Method:
1.In a bowl mix together the marinade ingredients. Add the pork and stir to ensure the meat is evenly coated. Cover, and leave to marinate in the refrigerator for 20 minutes.
2.Preheat a non-stick wok or large frying pan. Drain the pork, reserving the marinade, and add to the pan. Stir-fry the pork until the meat starts to firm up. Add the peppers and spring onions along with the reserved marinade.
3.Mix together well and serve with boiled noodles or basmati rice (40g/2oz uncooked weight per person).
Here’s a tip: For a fuller flavour, allow the pork to marinate overnight in the refrigerator.
Smoked salmon pinwheels
Smoked Salmon Pinwheels
An attractive first course that looks incredibly difficult to make and yet is actually quite simple to prepare. Quark is very bland in flavour, so do add plenty of additional seasoning.
Serves 4
Per serving 131 kCal/5G Fat
Preparation time 10 minutes
Cooking time 20 minutes
Ingredients:
175g (6oz) Salmon fillet
1 Vegetable stock cube
175g (6oz) Sliced smoked salmon
Juice of 1⁄2 lemon
115g (4oz) Quark
1 Garlic clove, crushed
6 Green peppercorns, crushed
1 tablespoon chopped fresh dill
Freshly ground salt and black pepper to taste
Salad leaves
4 Lemon wedges to garnish
Greaseproof paper
Method
1.Poach the salmon fillet for 5 minutes in a shallow pan containing sufficient water to cover with the crumbled stock cube added. When cooked, lift the fish from the cooking liquor, place in a bowl and allow to cool.
2.Remove the skin and any bones from the fish, breaking the fish apart with a fork. Add the lemon juice, Quark, garlic, peppercorns and dill and mix well, seasoning with salt and pepper if required.
3.Place a sheet of greaseproof paper on a chopping board and lay the smoked salmon on top, overlapping slightly to make a small rectangle shape approximately 20cm ( 8in) x 15cm (6in). Carefully spread the cooked salmon mixture over, taking it right up to the edges. Roll up from the wide edge like a Swiss roll as tight as possible then slice into 8 x 2.5cm (1in) discs.
4.Arrange the salmon pinwheels on a bed of salad leaves and garnish with lemon wedges.
An attractive first course that looks incredibly difficult to make and yet is actually quite simple to prepare. Quark is very bland in flavour, so do add plenty of additional seasoning.
Serves 4
Per serving 131 kCal/5G Fat
Preparation time 10 minutes
Cooking time 20 minutes
Ingredients:
175g (6oz) Salmon fillet
1 Vegetable stock cube
175g (6oz) Sliced smoked salmon
Juice of 1⁄2 lemon
115g (4oz) Quark
1 Garlic clove, crushed
6 Green peppercorns, crushed
1 tablespoon chopped fresh dill
Freshly ground salt and black pepper to taste
Salad leaves
4 Lemon wedges to garnish
Greaseproof paper
Method
1.Poach the salmon fillet for 5 minutes in a shallow pan containing sufficient water to cover with the crumbled stock cube added. When cooked, lift the fish from the cooking liquor, place in a bowl and allow to cool.
2.Remove the skin and any bones from the fish, breaking the fish apart with a fork. Add the lemon juice, Quark, garlic, peppercorns and dill and mix well, seasoning with salt and pepper if required.
3.Place a sheet of greaseproof paper on a chopping board and lay the smoked salmon on top, overlapping slightly to make a small rectangle shape approximately 20cm ( 8in) x 15cm (6in). Carefully spread the cooked salmon mixture over, taking it right up to the edges. Roll up from the wide edge like a Swiss roll as tight as possible then slice into 8 x 2.5cm (1in) discs.
4.Arrange the salmon pinwheels on a bed of salad leaves and garnish with lemon wedges.
Roast smoked cod with cheese and chive sauce
Roast smoked cod with cheese and chive sauce
Serves 4
Per serving 316kcal, 8.5g fat
Prep time 5 mins
Cook time 20 mins
Ingredients
4 x 4oz smoked cod steaks
1 tbsp cornflour
600ml (1 pint) semi-skimmed milk
1 tsp English mustard powder
1 tsp vegetable boullion stock powder
115g (4oz) low-fat mature Cheddar cheese, grated
1 tbsp chopped fresh chives
Preparation
1.Preheat the oven to 200C, 400F, Gas Mark 6.
2.Rinse the fish under cold running water and place on a non-stick baking tray.Place in the oven for 12–15 minutes until cooked through.
3.Meanwhile, mix the cornflour with a little cold milk to a smooth paste. Pour the remaining milk into a saucepan and heat. Stir in the mustard and stock powder. Using a whisk, stir in the cornflour and bring the sauce to a gentle simmer. Stir in the cheese and chives.
4.Place the cooked fish on a serving plate and coat with the sauce. Serve with allowed weight of (boiled) new potatoes (with skins) and a selection of vegetables.
Serves 4
Per serving 316kcal, 8.5g fat
Prep time 5 mins
Cook time 20 mins
Ingredients
4 x 4oz smoked cod steaks
1 tbsp cornflour
600ml (1 pint) semi-skimmed milk
1 tsp English mustard powder
1 tsp vegetable boullion stock powder
115g (4oz) low-fat mature Cheddar cheese, grated
1 tbsp chopped fresh chives
Preparation
1.Preheat the oven to 200C, 400F, Gas Mark 6.
2.Rinse the fish under cold running water and place on a non-stick baking tray.Place in the oven for 12–15 minutes until cooked through.
3.Meanwhile, mix the cornflour with a little cold milk to a smooth paste. Pour the remaining milk into a saucepan and heat. Stir in the mustard and stock powder. Using a whisk, stir in the cornflour and bring the sauce to a gentle simmer. Stir in the cheese and chives.
4.Place the cooked fish on a serving plate and coat with the sauce. Serve with allowed weight of (boiled) new potatoes (with skins) and a selection of vegetables.
Ratatouille
Ratatouille
Serves 4
Per serving 65 kcal/0.7g fat
Preparation time 25 minutes
Cooking time 25 minutes
Ingredients
2 medium onions
225g (8oz) courgettes, sliced
2 small aubergines, sliced
1 large green pepper, de-seeded and finely sliced
1 x 400g (14oz) can chopped tomatoes
2 cloves garlic, crushed
2 bay leaves
2 teaspoons chopped fresh thyme
Salt and freshly ground black pepper
Fresh basil to garnish
Method
1.Pre-heat your Ultimate Wok on a high setting then dry fry the onion for one minute until soft, add the courgettes, aubergine and green pepper. Season well and cook for a further 4-5 minutes, stirring well.
2.Pour the tomatoes into the wok. Add the garlic, bay leaves and thyme and bring to the boil.
3.Reduce the heat setting and simmer for ten minutes to combine the flavours.
4.Just before serving, sprinkle with fresh basil.
Serves 4
Per serving 65 kcal/0.7g fat
Preparation time 25 minutes
Cooking time 25 minutes
Ingredients
2 medium onions
225g (8oz) courgettes, sliced
2 small aubergines, sliced
1 large green pepper, de-seeded and finely sliced
1 x 400g (14oz) can chopped tomatoes
2 cloves garlic, crushed
2 bay leaves
2 teaspoons chopped fresh thyme
Salt and freshly ground black pepper
Fresh basil to garnish
Method
1.Pre-heat your Ultimate Wok on a high setting then dry fry the onion for one minute until soft, add the courgettes, aubergine and green pepper. Season well and cook for a further 4-5 minutes, stirring well.
2.Pour the tomatoes into the wok. Add the garlic, bay leaves and thyme and bring to the boil.
3.Reduce the heat setting and simmer for ten minutes to combine the flavours.
4.Just before serving, sprinkle with fresh basil.
Raspberry and passion fruit fool
Raspberry and passion fruit fool
Preparation 10 minutes plus overnight chilling
Serves 4
200ml (7floz) light evaporated milk, chilled overnight
1 tablespoon caster sugar
450g (14.5 oz raspberries)
flesh of 2 passion fruit
In a large bowl, whip the evaporated milk and sugar together until the mixture is thick and fluffy.
Process half the raspberries in a food processor or blender until smooth, then stir into the whipped evaporated milk with the whole raspberries and the passion fruit. Spoon into dishes and serve.
Per serving: 98 cals, protein 6g, carbs 14g, fat 2g
Preparation 10 minutes plus overnight chilling
Serves 4
200ml (7floz) light evaporated milk, chilled overnight
1 tablespoon caster sugar
450g (14.5 oz raspberries)
flesh of 2 passion fruit
In a large bowl, whip the evaporated milk and sugar together until the mixture is thick and fluffy.
Process half the raspberries in a food processor or blender until smooth, then stir into the whipped evaporated milk with the whole raspberries and the passion fruit. Spoon into dishes and serve.
Per serving: 98 cals, protein 6g, carbs 14g, fat 2g
Pumpkin and ginger risotto
Pumpkin and Ginger Risotto (v)
A warm and comforting dish. Try to find fresh ginger as it has a sweeter flavour than dried. Wrapped in foil, it will keep for many weeks in the refrigerator.
Serves 4
1 serving 293kcal/7g Fat
Preparation Time 10 minutes
Cooking Time 25 minutes
Ingredients:
• 4 baby pumpkins or 1 large pumpkin, cut into quarters
• 8 baby leeks, finely chopped
• 2 garlic cloves, crushed
• 1 x 2.5cm (1in) piece ginger, finely chopped
• 225g (8oz) Arborio risotto rice
• 600ml (1 pint) vegetable stock
• 1/2 glass white wine
• 2 tbsps Normandy low-fat fromage frais
• 1 tbsp chopped fresh chives
• salt and freshly ground black pepper
• a few Parmesan cheese shavings
Preparation:
1.Preheat the oven to 200C, 400F, Gas Mark 6.
2.Using a sharp knife, slice the tops off the pumpkins, scoop out the seeds and discard.
3.Using a small vegetable knife, cut away some of the flesh from around the inside edge, chop and set aside.
4.Season the pumpkin shells and place in a roasting tin with the tops. Roast for 20–25 minutes until just soft.
5.Meanwhile, in a non-stick pan, dry-fry the leeks, garlic and ginger until soft.Add the rice and gradually stir in the stock and wine, allowing the rice to absorb it before adding more (this will take between 15 and 20 minutes).
6.Once all the liquid has been added, stir in the pumpkin flesh, cover and continue to cook for a further 10 minutes. Remove from the heat and stir in the fromage frais and chives.
7.Check the seasoning. Serve the risotto in the pumpkin shells and sprinkle with a few Parmesan cheese shavings.
________________________________________
A warm and comforting dish. Try to find fresh ginger as it has a sweeter flavour than dried. Wrapped in foil, it will keep for many weeks in the refrigerator.
Serves 4
1 serving 293kcal/7g Fat
Preparation Time 10 minutes
Cooking Time 25 minutes
Ingredients:
• 4 baby pumpkins or 1 large pumpkin, cut into quarters
• 8 baby leeks, finely chopped
• 2 garlic cloves, crushed
• 1 x 2.5cm (1in) piece ginger, finely chopped
• 225g (8oz) Arborio risotto rice
• 600ml (1 pint) vegetable stock
• 1/2 glass white wine
• 2 tbsps Normandy low-fat fromage frais
• 1 tbsp chopped fresh chives
• salt and freshly ground black pepper
• a few Parmesan cheese shavings
Preparation:
1.Preheat the oven to 200C, 400F, Gas Mark 6.
2.Using a sharp knife, slice the tops off the pumpkins, scoop out the seeds and discard.
3.Using a small vegetable knife, cut away some of the flesh from around the inside edge, chop and set aside.
4.Season the pumpkin shells and place in a roasting tin with the tops. Roast for 20–25 minutes until just soft.
5.Meanwhile, in a non-stick pan, dry-fry the leeks, garlic and ginger until soft.Add the rice and gradually stir in the stock and wine, allowing the rice to absorb it before adding more (this will take between 15 and 20 minutes).
6.Once all the liquid has been added, stir in the pumpkin flesh, cover and continue to cook for a further 10 minutes. Remove from the heat and stir in the fromage frais and chives.
7.Check the seasoning. Serve the risotto in the pumpkin shells and sprinkle with a few Parmesan cheese shavings.
________________________________________
Mock guacomole
Mock guacomole
Contains approximately 31 Calories per serving
Serves 4
225g (8oz) fresh asparagus trimmed
2 garlic cloves, crushed
1 green chilli, seeded and finely chopped
juice of 2 limes
4 tomatoes, skinned seeded and diced
salt and freshly ground pepper
METHOD
Cook the asparagus in boiling salted water, cooking it for slightly longer than you would if serving as a vegetable accompaniment. Drain through a colander and rinse with cold water.
Place the asparagus, garlic, chilli and lime juice in a food processor or liquidiser and blend until smooth. Scrape out into a bowl and season well with lots of salt and black pepper.
Stir in the diced tomato and serve with crusty bread and salad.
Contains approximately 31 Calories per serving
Serves 4
225g (8oz) fresh asparagus trimmed
2 garlic cloves, crushed
1 green chilli, seeded and finely chopped
juice of 2 limes
4 tomatoes, skinned seeded and diced
salt and freshly ground pepper
METHOD
Cook the asparagus in boiling salted water, cooking it for slightly longer than you would if serving as a vegetable accompaniment. Drain through a colander and rinse with cold water.
Place the asparagus, garlic, chilli and lime juice in a food processor or liquidiser and blend until smooth. Scrape out into a bowl and season well with lots of salt and black pepper.
Stir in the diced tomato and serve with crusty bread and salad.
Coconut, chilli and pumpkin soup
Coconut, chilli and pumpkin soup
Serves 8
Prep time 25 minutes
Cook time 35 minutes
4 large shallots, 3 cloves of garlic, 3cm knob of ginger, 2 thumb-size red chillies, 1kg (2lb 4oz) pumpkin or butternut squash, peeled, deseeded and cubed, 510ml (18fl oz) vegetable or chicken stock, 2 tablespoons of Thai fish sauce, 2 x 400ml tins low fat coconut milk, 1 x 25g pack fresh coriander, the zest and juice of 2 limes
To finish:
3 tablespoons finely chopped fresh coriander
1 thumb-size red chilli, deseeded and finely chopped
Heat a large non-stick saucepan. Peel and chop the shallots, garlic and ginger and deseed and chop the chillies. Add all these ingredients to the pan and season to taste.
Cook gently for 5 minutes on a medium-to-high heat and then add the pumpkin or butternut squash, stock, fish sauce and coconut milk. Simmer, partially covered, for 25 minutes.
Chop the coriander and stir into the pan along with the lime zest and juice, then puree the soup in a liquidiser or food processor, in batches.
Check the seasoning then serve the soup in bowls, garnished with the chopped coriander and chilli.
Per serving:
98cals; 3g fat, of which 0.5g saturated fat; 16.9g carbohydrate; 2.3g protein; no added sugar; 0.7g salt; 2.2g fibre
Serves 8
Prep time 25 minutes
Cook time 35 minutes
4 large shallots, 3 cloves of garlic, 3cm knob of ginger, 2 thumb-size red chillies, 1kg (2lb 4oz) pumpkin or butternut squash, peeled, deseeded and cubed, 510ml (18fl oz) vegetable or chicken stock, 2 tablespoons of Thai fish sauce, 2 x 400ml tins low fat coconut milk, 1 x 25g pack fresh coriander, the zest and juice of 2 limes
To finish:
3 tablespoons finely chopped fresh coriander
1 thumb-size red chilli, deseeded and finely chopped
Heat a large non-stick saucepan. Peel and chop the shallots, garlic and ginger and deseed and chop the chillies. Add all these ingredients to the pan and season to taste.
Cook gently for 5 minutes on a medium-to-high heat and then add the pumpkin or butternut squash, stock, fish sauce and coconut milk. Simmer, partially covered, for 25 minutes.
Chop the coriander and stir into the pan along with the lime zest and juice, then puree the soup in a liquidiser or food processor, in batches.
Check the seasoning then serve the soup in bowls, garnished with the chopped coriander and chilli.
Per serving:
98cals; 3g fat, of which 0.5g saturated fat; 16.9g carbohydrate; 2.3g protein; no added sugar; 0.7g salt; 2.2g fibre
Citrus Pappardella Stirfry
Citrus Pappardella Stir-Fry (v)
Adding Pasta to a stir-fry helps to bulk out the ingredients yet still keeps it a low-fat dish. This is an ideal way of using up packet ends of all types of pasta.
Serves 4
Per serving: 199 kcals / 1.6g fat
Preparation time 10 minutes
Cooking time 20 minutes
Ingredients
• 175g (6oz) Pappardella or Ribbon Pasta
• 1 vegetable stock cube
• 150ml (1/4pt) orange juice
• 8 spring onions
• 1 garlic clove, crushed
• 1 red pepper, seeded and finely sliced
• 115g (4oz) mange tout
• 1 x 2.5cm (1in) piece of fresh ginger, peeled and finely chopped
• 2 teaspoons light soy sauce
• Juice of 1 lime
• Salt and freshly ground black pepper
Method
1.Cook the pasta in a pan of boiling water containing the vegetable stock cube. Drain, return the pasta to the pan and pour the orange juice over.
2.Heat a non-stick wok or large frying pan. Dry-fry the onions and garlic with the pepper for 1-2 minutes. Add the mange tout and ginger and continue to cook over a high heat for a further minute. Pour in the pasta and juice, add the soy and lime juice and toss all the ingredients together. Season with black pepper and a little salt if required.
3.Once the pasta is heated through, transfer to a warmed serving dish and serve immediately.
Adding Pasta to a stir-fry helps to bulk out the ingredients yet still keeps it a low-fat dish. This is an ideal way of using up packet ends of all types of pasta.
Serves 4
Per serving: 199 kcals / 1.6g fat
Preparation time 10 minutes
Cooking time 20 minutes
Ingredients
• 175g (6oz) Pappardella or Ribbon Pasta
• 1 vegetable stock cube
• 150ml (1/4pt) orange juice
• 8 spring onions
• 1 garlic clove, crushed
• 1 red pepper, seeded and finely sliced
• 115g (4oz) mange tout
• 1 x 2.5cm (1in) piece of fresh ginger, peeled and finely chopped
• 2 teaspoons light soy sauce
• Juice of 1 lime
• Salt and freshly ground black pepper
Method
1.Cook the pasta in a pan of boiling water containing the vegetable stock cube. Drain, return the pasta to the pan and pour the orange juice over.
2.Heat a non-stick wok or large frying pan. Dry-fry the onions and garlic with the pepper for 1-2 minutes. Add the mange tout and ginger and continue to cook over a high heat for a further minute. Pour in the pasta and juice, add the soy and lime juice and toss all the ingredients together. Season with black pepper and a little salt if required.
3.Once the pasta is heated through, transfer to a warmed serving dish and serve immediately.
Chicken noodle soup
Chicken noodle soup
SERVES 4 • PREP 10 mins (doesn't include making stock) • COOK 20 mins
A tasty broth is an essential part of this soup - and it is quickly made fragrant by letting it simmer with a few Chinese flavourings.
1.3 litres/ 2 ¼ pints chicken stock (for homemade see recipe below)
2 star anise
3cm piece fresh root ginger, sliced (no need to peel)
2 garlic cloves in skins, bruised
2 bok choi (or 200g packet)
85g/3oz medium egg noodles
4 spring onions, finely sliced
100g/4oz cooked chicken, pulled into very thin shreds
splash soy sauce
handful basil leaves
1 mild plump red chilli, seeded, finely sliced
1 Pour the stock into a medium saucepan. Add the star anise, ginger and garlic and gently simmer without boiling for 10 mins, so the flavours mingle.
2 Meanwhile, trim the ends from the bok choi, separate the leaves, then roll them up lengthways like a cigar, a few at a time. Shred very finely across with a sharp knife (both green and white parts), then put in a steamer. Steam over simmering water for 2 mins.
3 While the bok choi steams, remove and discard the 3 flavourings from the stock with
a slotted spoon. Drop the egg noodles into the stock, stirring to separate, then simmer
for 4 mins until tender. Throw in the spring onions and chicken, then season to taste
with a splash of soy sauce. Ladle into bowls and scatter over the bok choi, basil leaves
and chilli.
|
PER SERVING 132 kcalories, protein 19g, carbohydrate 5g, fat 4g, saturated fat 1g, fibre 1g, sugar 3g, salt 1.08g
The ultimate chicken stock
Makes 1.3 litres/ 2 ¼ pints • PREP 10 mins • COOK 1 hr
about 1 kg/2lb 4oz chicken pieces, such as 2 legs, 4 drumsticks
1 tbsp sunflower oil
1 medium onion, roughly chopped
1 carrot, cut in thick chunks
2 bay leaves
3 fresh thyme sprigs
1 Cut the chicken legs in half at each joint. Heat the oil in a saucepan. When hot, add all the chicken pieces. Fry over a fairly high heat for about 10 mins. Remove and set aside.
2 Tip the onion and carrot into the pan, then turn the heat down and fry for 3-4 mins until tinged brown. Stir in 1.5 litres/ 2 ¾ pints boiling water, scraping the bottom of the pan as you pour. Bring to a simmer, then return the chicken to the pan. Add the herbs, salt and pepper to season. Simmer, with the lid half covering the pan, for 45 mins without boiling, skimming off any surface froth.
3 If time allows, let the stock cool before straining, or strain straight away by setting a colander over a bowl and tipping in the contents of the pan. Strain again through a fine sieve. Use immediately or chill and use within 3 days (or freeze).
PER SERVING 23 kcalories, protein 3g, carbohydrate 1g, fat 1g, saturated fat none, fibre none, sugar 1g, salt 0.19g
SERVES 4 • PREP 10 mins (doesn't include making stock) • COOK 20 mins
A tasty broth is an essential part of this soup - and it is quickly made fragrant by letting it simmer with a few Chinese flavourings.
1.3 litres/ 2 ¼ pints chicken stock (for homemade see recipe below)
2 star anise
3cm piece fresh root ginger, sliced (no need to peel)
2 garlic cloves in skins, bruised
2 bok choi (or 200g packet)
85g/3oz medium egg noodles
4 spring onions, finely sliced
100g/4oz cooked chicken, pulled into very thin shreds
splash soy sauce
handful basil leaves
1 mild plump red chilli, seeded, finely sliced
1 Pour the stock into a medium saucepan. Add the star anise, ginger and garlic and gently simmer without boiling for 10 mins, so the flavours mingle.
2 Meanwhile, trim the ends from the bok choi, separate the leaves, then roll them up lengthways like a cigar, a few at a time. Shred very finely across with a sharp knife (both green and white parts), then put in a steamer. Steam over simmering water for 2 mins.
3 While the bok choi steams, remove and discard the 3 flavourings from the stock with
a slotted spoon. Drop the egg noodles into the stock, stirring to separate, then simmer
for 4 mins until tender. Throw in the spring onions and chicken, then season to taste
with a splash of soy sauce. Ladle into bowls and scatter over the bok choi, basil leaves
and chilli.
|
PER SERVING 132 kcalories, protein 19g, carbohydrate 5g, fat 4g, saturated fat 1g, fibre 1g, sugar 3g, salt 1.08g
The ultimate chicken stock
Makes 1.3 litres/ 2 ¼ pints • PREP 10 mins • COOK 1 hr
about 1 kg/2lb 4oz chicken pieces, such as 2 legs, 4 drumsticks
1 tbsp sunflower oil
1 medium onion, roughly chopped
1 carrot, cut in thick chunks
2 bay leaves
3 fresh thyme sprigs
1 Cut the chicken legs in half at each joint. Heat the oil in a saucepan. When hot, add all the chicken pieces. Fry over a fairly high heat for about 10 mins. Remove and set aside.
2 Tip the onion and carrot into the pan, then turn the heat down and fry for 3-4 mins until tinged brown. Stir in 1.5 litres/ 2 ¾ pints boiling water, scraping the bottom of the pan as you pour. Bring to a simmer, then return the chicken to the pan. Add the herbs, salt and pepper to season. Simmer, with the lid half covering the pan, for 45 mins without boiling, skimming off any surface froth.
3 If time allows, let the stock cool before straining, or strain straight away by setting a colander over a bowl and tipping in the contents of the pan. Strain again through a fine sieve. Use immediately or chill and use within 3 days (or freeze).
PER SERVING 23 kcalories, protein 3g, carbohydrate 1g, fat 1g, saturated fat none, fibre none, sugar 1g, salt 0.19g
Chicken and pearl barley broth
Chicken and pearl barley broth
Preparation time – 15 minutes
Cooking time ½ hour
Serves 4
2 leeks, finely sliced
1 carrot, chopped
1 celery stick, chopped
250g (8oz) of lean boneless skinless chicken, finely sliced
25g (1oz) of pearl barley, prepared and cooked according to pack instructions
900ml (1½ pints) of chicken stock
2 tablespoons of chopped parsley
black pepper
1.Heat a medium non-stick pan and dry fry the leeks, carrot and celery for 3-4 minutes.
2.Add the chicken and continue to fry for 2 minutes.
3.Add the barley and stock and bring to the boil. Reduce the heat and simmer for 20 minutes.
4.Transfer half the soup to a food processor or blander and process until smooth.
5.Return to the pan with the parsley and season well with black pepper. Heat through and serve.
Nutritional values per serving:
122 kcals, 15g protein, 9g carbohydrates, 3g fat
Preparation time – 15 minutes
Cooking time ½ hour
Serves 4
2 leeks, finely sliced
1 carrot, chopped
1 celery stick, chopped
250g (8oz) of lean boneless skinless chicken, finely sliced
25g (1oz) of pearl barley, prepared and cooked according to pack instructions
900ml (1½ pints) of chicken stock
2 tablespoons of chopped parsley
black pepper
1.Heat a medium non-stick pan and dry fry the leeks, carrot and celery for 3-4 minutes.
2.Add the chicken and continue to fry for 2 minutes.
3.Add the barley and stock and bring to the boil. Reduce the heat and simmer for 20 minutes.
4.Transfer half the soup to a food processor or blander and process until smooth.
5.Return to the pan with the parsley and season well with black pepper. Heat through and serve.
Nutritional values per serving:
122 kcals, 15g protein, 9g carbohydrates, 3g fat
Monday, 2 April 2007
Macmillan Cancer Support
Walk Watership Down
for people living with cancer
Sunday 6 May 2007
call 01264 343813
watershipdown@macmillan.org.uk
Together we can change lives
Fresh air, stunning views and a bit of exercise - there's lots to be said for going on a country walk. On Sunday 6 May you can do all this and change the lives of people affected by cancer. So come on, join us and make a difference.
Watership Down Walk
Join us for this inspiring walk across (and up!) some of our most beautiful countryside. Stroll past the estate of Lord Andrew Lloyd Webber, look for bunnies at the top of the down and take in the breathtaking scenery as you make your ascent. Starting in the charming village of Ecchinswell, this is a glorious walk taking you through open countryside and beautiful villages. There are several pubs in the area as well as perfect picnicking spots en route, making this a great day out! Depending on your stamina levels you can choose from a fairly challenging 7.5 miles or a more bracing 12.5 mile route. As the route is quite strenuous, this event may not be suitable for younger children and anyone under 16 must be accompanied by an adult at all times.
Join Us
To join us on the Watership Down walk all you have to do is complete the attached form and return it to us by post or email, or give us a call on 01264 343813 and have your credit card
details handy. It costs just £5* per adult to enter and you can register as many people as you like on one form. We're asking everyone taking part to raise a minimum of £25 in sponsorship and for those who raise £100 or more there'll be fabulous gifts to thank you for your efforts. Once you register with us, we'll send you a pack full of all the information you need including more details on the route and sponsorship forms as well as hints and tips on how to raise as much money as possible.
How you’ll make a difference
By taking part, you'll help us to improve the lives of people in the local community who are living with cancer. We are all affected by cancer. We can all help.
Remember that every step and penny counts:
£10 will pay for one caller to our CancerLine to be helped
£72 will fund a Macmillan nurse for half a day
£92 will provide a Macmillan grants to pay for a cancer patient's yearly prescription charges.
What to do next
Return the form below (by post or email) with your cheque or credit card details to:
Watership Down Walk, Macmillan Cancer Support, Crown Chambers, South Street, Andover, Hampshire, SP10 2BN, or call 01264 343813 or,
email watershipdown@macmillan.org.uk
* this is a suggested donation
Join us
Title Miss/ Mrs/ Mr/ Other........................First name ………………..………………………..
Surname …………………………Company/Group name………………..…………...............
Address …………………………………………………………………………………………….
Town………………………………………………………………..............................................
County………………….............................................Postcode............................................
Would you be happy for Macmillan to contact you? Yes/No
If yes, contact details are (email or tel) …………………………………................................
The names of each person you are registering
…………………………………… ………………………………………….........
…………………………………........………………………………………….....
.....................................................................................................................
(If you need more space, simply include a slip of paper with details on or send us an email. We will send all the packs for each adult to your address unless you tell us otherwise.)
I intend to do the 7.5 mile or 12.5 mile route (please delete as appropriate) This is just a guide - you can change your mind on the day!
Please send me a Macmillan T-shirt at a cost of £7.50* each S / M / L / XL (please add the amount owed to your cheque).
Please tell us where you heard about the event
.............................................................................................................................................
I enclose a cheque / postal order / Charity voucher made payable to Macmillan Cancer Support
Visa / Mastercard / CAF Charity Card / Switch / Maestro
Card number
Security number (last 3 digits on back of card)
Card Expiry Date / Card Start Date /
Issue number (Switch only)
Any participant who has any concern about his or her physical condition is advised to consult their doctor before taking part in the event.
Full name ………………………………………………………........................
Date …………...................Signed ………………………………………........
Can’t make it?
If you can't take part on 6 May, you can still change lives this Spring by holding your own event as part of our nationwide walking event, Walk Wonders. All you have to do is decide when and where to walk, get family or friends to join you, and then get sponsored for your efforts. It’s that simple! To make it even easier you can use one of a
selection of free walk routes provided by go4awalk.com. To receive a free Walk Wonders pack visit www.macmillan.org.uk/walk or call 0845 602 1490
Walk Wonders is powered by npower.
Macmillan Cancer Support registered charity number 261017.
for people living with cancer
Sunday 6 May 2007
call 01264 343813
watershipdown@macmillan.org.uk
Together we can change lives
Fresh air, stunning views and a bit of exercise - there's lots to be said for going on a country walk. On Sunday 6 May you can do all this and change the lives of people affected by cancer. So come on, join us and make a difference.
Watership Down Walk
Join us for this inspiring walk across (and up!) some of our most beautiful countryside. Stroll past the estate of Lord Andrew Lloyd Webber, look for bunnies at the top of the down and take in the breathtaking scenery as you make your ascent. Starting in the charming village of Ecchinswell, this is a glorious walk taking you through open countryside and beautiful villages. There are several pubs in the area as well as perfect picnicking spots en route, making this a great day out! Depending on your stamina levels you can choose from a fairly challenging 7.5 miles or a more bracing 12.5 mile route. As the route is quite strenuous, this event may not be suitable for younger children and anyone under 16 must be accompanied by an adult at all times.
Join Us
To join us on the Watership Down walk all you have to do is complete the attached form and return it to us by post or email, or give us a call on 01264 343813 and have your credit card
details handy. It costs just £5* per adult to enter and you can register as many people as you like on one form. We're asking everyone taking part to raise a minimum of £25 in sponsorship and for those who raise £100 or more there'll be fabulous gifts to thank you for your efforts. Once you register with us, we'll send you a pack full of all the information you need including more details on the route and sponsorship forms as well as hints and tips on how to raise as much money as possible.
How you’ll make a difference
By taking part, you'll help us to improve the lives of people in the local community who are living with cancer. We are all affected by cancer. We can all help.
Remember that every step and penny counts:
£10 will pay for one caller to our CancerLine to be helped
£72 will fund a Macmillan nurse for half a day
£92 will provide a Macmillan grants to pay for a cancer patient's yearly prescription charges.
What to do next
Return the form below (by post or email) with your cheque or credit card details to:
Watership Down Walk, Macmillan Cancer Support, Crown Chambers, South Street, Andover, Hampshire, SP10 2BN, or call 01264 343813 or,
email watershipdown@macmillan.org.uk
* this is a suggested donation
Join us
Title Miss/ Mrs/ Mr/ Other........................First name ………………..………………………..
Surname …………………………Company/Group name………………..…………...............
Address …………………………………………………………………………………………….
Town………………………………………………………………..............................................
County………………….............................................Postcode............................................
Would you be happy for Macmillan to contact you? Yes/No
If yes, contact details are (email or tel) …………………………………................................
The names of each person you are registering
…………………………………… ………………………………………….........
…………………………………........………………………………………….....
.....................................................................................................................
(If you need more space, simply include a slip of paper with details on or send us an email. We will send all the packs for each adult to your address unless you tell us otherwise.)
I intend to do the 7.5 mile or 12.5 mile route (please delete as appropriate) This is just a guide - you can change your mind on the day!
Please send me a Macmillan T-shirt at a cost of £7.50* each S / M / L / XL (please add the amount owed to your cheque).
Please tell us where you heard about the event
.............................................................................................................................................
I enclose a cheque / postal order / Charity voucher made payable to Macmillan Cancer Support
Visa / Mastercard / CAF Charity Card / Switch / Maestro
Card number
Security number (last 3 digits on back of card)
Card Expiry Date / Card Start Date /
Issue number (Switch only)
Any participant who has any concern about his or her physical condition is advised to consult their doctor before taking part in the event.
Full name ………………………………………………………........................
Date …………...................Signed ………………………………………........
Can’t make it?
If you can't take part on 6 May, you can still change lives this Spring by holding your own event as part of our nationwide walking event, Walk Wonders. All you have to do is decide when and where to walk, get family or friends to join you, and then get sponsored for your efforts. It’s that simple! To make it even easier you can use one of a
selection of free walk routes provided by go4awalk.com. To receive a free Walk Wonders pack visit www.macmillan.org.uk/walk or call 0845 602 1490
Walk Wonders is powered by npower.
Macmillan Cancer Support registered charity number 261017.
Easter recipes
With so much temptation around at Easter, why not try some of the following recipes which taste delicious at a fraction of the calories you might otherwise be consuming!
Suitable for vegetarians V Suitable for home freezing F
LOW-FAT CHOCOLATE SURPRISE PUDDING
Approximately 175 calories per person and 2.9g fat (SERVES 8)
3 large eggs, separated
75g (3oz) caster sugar
25g (1oz) chocolate icing sugar
115g (4oz) self-raising flour
50g (2oz) cornflour
2 tablespoons black cherry jam
1 large baking apple, peeled, cored and sliced
1 Whisk the egg whites until stiff. Add the yolks and whisk in. Add the caster sugar and whisk, adding the icing sugar as you whisk, until all the sugar has dissolved.
2 Sift the self-raising flour with the cornflour. Fold half the flour into the egg and sugar mixture in a figure of eight action. When the flour is almost folded in, add the rest of the flour in the same way until the mixture is smooth. Set to one side.
3 Spoon the jam on the base of a lightly greased casserole dish. Place slices of apple in a spiral shape on top and place the remainder in the centre. Spoon the sponge mixture over the top.
4 Bake in a preheated oven at 180C, 350F or Gas Mark 4 for approximately 40 minutes or until golden brown. Leave to cool for a few minutes, then loosen with a palette knife and turn out onto a flat dish. Serve with low-fat custard (allow 50ml/2fl oz per person).
VALRHONA CHOCOLATE PUDDINGS
Contains Approximately 199 Calories Per Serving and 3.7g fat (Serves 6)
for the sponge:
115g (4oz) caster sugar
115g (4oz) virtually fat free fromage frais
2 eggs
75g (3oz) plain flour
1 teaspoon baking powder
25g (1oz) Valrhona cocoa powder
a little oil
for the topping:
12 tablespoons boiling water
6 teaspoons Valrhona cocoa powder
6 teaspoons soft dark brown sugar
fromage frais to serve
In a mixing bowl beat together the sugar, fromage frais and egg. Gradually mix in the sifted dry ingredients.
Lightly grease 6 teacups with a little oil, wiping out the excess with kitchen paper. Place enough sponge mixture in each cup until each is a third full.
Combine the topping ingredients and pour over the sponge mixture in each cup. Cook each pudding individually in a microwave for 1 minute on full power (stand the cup on a piece of kitchen paper). Allow each pudding to stand for 1 minute before turning out. Keep the puddings warm in the top of a vegetable steamer until all are cooked. Turn out onto individual plates and serve with virtually fat-free fromage frais.
CHOCOLATE MARBLE PUDDINGS
Serves 4. Per serving: 302 kcal/2.8g fat
115g (4 oz) Quark (low-fat cheese)
115g (4oz) caster sugar
1 egg yolk
2 egg whites
150g (5oz) plain flour
2 tsps baking powder
3 tblsps orange juice
1 tblsps Valrhona cocoa powder
1 Preheat oven to 180C, 350F, Gas Mark 4. Lightly grease 4 X 115g (4oz) ramekin dishes.
2 In a mixing bowl beat together the Quark, sugar and egg yolk until smooth. Beat in the flour and baking powder.
3 In a clean bowl whisk the egg whites until stiff and fold into the mixture.
4 In a small bowl gradually mix the orange juice into the cocoa powder to form a smooth paste. Pour the cocoa over the sponge mixture and stir to create a marbled effect.
5 Spoon into prepared dishes and bake in the centre of the preheated oven for 15-20 minutes until well risen and firm to the touch.
6 Serve hot with low-fat yogurt or fromage frais.
INDIVIDUAL APPLE CAKE
MAKES 4
336KCAL/3.7g FAT PER CAKE
PREPARATION TIME 15 MINUTES
COOKING TIME 20 MINUTES
Small baked bean tins make excellent individual cake tins. Try these fruity apple cakes, which are similar in flavour to malt loaf.
1 small eating apple, diced
110g (4oz) dark brown sugar
110g (4oz) Quark low-fat cream cheese
2 eggs
110g (4oz) self-raising flour
110g (4oz) mixed dried fruit
1 tsp mixed dried spice
1 Pre heat oven to 150ºC/300ºF/Gas Mark 4.
2 Lightly grease 4 x small ramekin dishes or 4 small baked bean tins with a little oil, then line using parchment paper.
3 Place the sugar and Quark in a mixing bowl and cream together. Add the eggs one at a time with a little flour, beating until smooth. Fold in the remaining ingredients, mixing well.
4 Divide into the 4 ramekins or tins, filling them ¾ full. Stand on a baking tray and bake for 20 minutes or until a skewer inserted into the centre of each cake comes out clean. Serve warm or allow to cool and serve sliced in half.
BANANA MERINGUE CAKE V
SERVES 8
1 SERVING 147KCAL/0.9g FAT
PREPARATION TIME 20 MINUTES
COOKING TIME 1 ½ HOURS
4 egg whites
225 (8oz) caster sugar
1 tsp vanilla essence
2 large bananas
zest and juice of a lemon
110g (4oz) 0% fat Greek yogurt
icing sugar to dust
1 Pre-heat oven 150ºC/300ºF/Gas Mark 2.
2 Lightly grease 2x 20cm cake tins using butter spray. Cut strips of parchment paper to line the sides of the tins and 2 discs for the bases.
3 In a very clean bowl, whisk 4 egg whites until stiff. Using a dessert spoon, add the caster sugar one spoonful at a time at 10 second intervals keeping the mixer on high speed.
4 Carefully fold in the vanilla essence. Spoon into the two tins and level using a palette knife.
5 Bake in a cool oven for 1 ½ hours until dry on the outside. Turn off the oven and leave the meringues in until cool.
6 Remove the parchment paper from the meringues. Place one on a serving plate. Using a serrated knife, slice off the top to a level. Spread with the yogurt. Using a lemon zester remove the outer peel from the lemon and set aside. Cut the lemon in half and juice into a bowl. Slice the bananas into the lemon juice and toss well to coat. Lay the banana slices on the yogurt and place the second meringue on top. Scatter the lemon zest on top and dust with icing sugar.
CHOCOLATE LOAF CAKE V F
SERVES 8
1 SERVING 268KCAL/5g FAT
PREPARATION TIME 20 MINUTES
COOKING TIME 40 MINUTES
A truly delicious, rich, low-fat chocolate cake. Its light texture makes an ideal base for a simple dessert covered with fresh fruit and low-fat yogurt.
225g (8oz) dark brown sugar
225g (8oz) Quark low fat cream cheese
4 eggs, beaten
180g (6oz) plain sponge flour
60g (2oz) Valrhona cocoa powder
2 tbsps semi skimmed milk
1 tsp baking powder
1 Pre-heat oven to150ºC/300ºF/Gas Mark 2.
2 Lightly grease and line a 450g (1lb) loaf tin using parchment paper.
3 In a large mixing bowl, cream together the sugar and cheese. Add the egg and flour a little at a time, beating well.
4 Stir in the cocoa powder, milk and baking powder and beat until smooth in consistency.
5 Spoon into a prepared tin and bake in the centre of a pre-heated oven for 30-40 minutes until well risen and firm to the touch. Allow to cool, remove from the tin and slice.
LOW-FAT DROP SCONES V F
MAKES 12
1 SCONE 36KCAL/0.12G FAT
PREPARATION TIME 10 MINUTES
COOKING TIME 20 MINUTES
These easy batter scones cook quickly in a non-stick frying or griddle pan or directly on top of an Aga. Delicious served warm with yogurt and honey.
110g (4oz) self-raising flour
pinch of salt
2 tsps caster sugar or sweetener
150ml (1/4 pint) skimmed milk
1 In a mixing bowl, sift the flour with the salt and sugar. Gradually mix in the milk to form a thick batter.
2 Lightly spray a non-stick pan with Fry Light. Pre-heat until hot. Drop small amounts of mixture into the pan. Cook over a moderate heat until bubbles show on the surface.
3 Carefully turn over and cook on the other side for a further 2 minutes. Repeat until all the mixture is used. Keep scones warm in a folded tea towel. Serve immediately.
CHERRY PINEAPPLE SCOOP
SERVES 4
1 SERVING 130KCAL/0.3G FAT
Preparation time 20 minutes
Cooking time 5 minutes
A great way to serve a simple fruit selection. Choose ripe pineapples by pulling a small leaf from the top. It should come away easily from a ripe fruit.
1 large pineapple
450g 1lb ripe black cherries
2 tablespoons icing sugar
1 Prepare the pineapple by slicing off the top with a sharp knife. Using a small-serrated knife, cut around the outside of the fruit 2cm (1in) from the edge.
2 Make 2-3 deep cuts across the pineapple and scoop out the centre as deep as you can. Chop the pineapple flesh into small pieces and place in a bowl.
3 Cut the cherries in half and remove the centre stone and mix with the pineapple. Pile the fruits back into the pineapple and cover with the lid.
4 Chill until required, then dust with icing sugar before serving.
VANILLA APRICOT CUSTARDS
SERVES 4
1 SERVING 209 KCAL/1.2G FAT
PREPARATION TIME 20 MINUTES
COOKING TIME 15 MINUTES
Try these fruity custards as a dessert or teatime treat. Substitute the apricots for other fruits or lightly-stewed prunes.
225g (8oz) ready to eat apricots
1 tbsp caster sugar
2 tbsps custard powder
250ml (8floz) skimmed milk
1 vanilla pod
300g (11oz) low-fat Greek yogurt
2 egg whites
fresh mint to garnish
1 Place the apricots in a saucepan, cover with water and bring to the boil. Remove from heat and allow to cool slightly.
2 Pour into a food processor and blend until smooth.
3 In a bowl, mix together the sugar and custard powder with a little cold milk to form a smooth paste.
4 Place the vanilla pod on a chopping board. Using a sharp knife, split the pod lengthways down the centre. Scrape out the seeds and place with the pod in a saucepan with the milk.
5 Heat the milk until boiling, pour on to the custard powder and whisk well. Return to the pan and cook until the mixture starts to thicken. Remove from heat, cover with food wrap and allow to cool.
6 Once cold, beat the yogurt into the custard mixture and sweeten to taste with a little sugar if required. Whisk the egg whites to stiff peaks and gently fold into the mixture.
7 Spoon into individual glasses, layering with the apricots, and garnish with fresh mint.
Suitable for vegetarians V Suitable for home freezing F
LOW-FAT CHOCOLATE SURPRISE PUDDING
Approximately 175 calories per person and 2.9g fat (SERVES 8)
3 large eggs, separated
75g (3oz) caster sugar
25g (1oz) chocolate icing sugar
115g (4oz) self-raising flour
50g (2oz) cornflour
2 tablespoons black cherry jam
1 large baking apple, peeled, cored and sliced
1 Whisk the egg whites until stiff. Add the yolks and whisk in. Add the caster sugar and whisk, adding the icing sugar as you whisk, until all the sugar has dissolved.
2 Sift the self-raising flour with the cornflour. Fold half the flour into the egg and sugar mixture in a figure of eight action. When the flour is almost folded in, add the rest of the flour in the same way until the mixture is smooth. Set to one side.
3 Spoon the jam on the base of a lightly greased casserole dish. Place slices of apple in a spiral shape on top and place the remainder in the centre. Spoon the sponge mixture over the top.
4 Bake in a preheated oven at 180C, 350F or Gas Mark 4 for approximately 40 minutes or until golden brown. Leave to cool for a few minutes, then loosen with a palette knife and turn out onto a flat dish. Serve with low-fat custard (allow 50ml/2fl oz per person).
VALRHONA CHOCOLATE PUDDINGS
Contains Approximately 199 Calories Per Serving and 3.7g fat (Serves 6)
for the sponge:
115g (4oz) caster sugar
115g (4oz) virtually fat free fromage frais
2 eggs
75g (3oz) plain flour
1 teaspoon baking powder
25g (1oz) Valrhona cocoa powder
a little oil
for the topping:
12 tablespoons boiling water
6 teaspoons Valrhona cocoa powder
6 teaspoons soft dark brown sugar
fromage frais to serve
In a mixing bowl beat together the sugar, fromage frais and egg. Gradually mix in the sifted dry ingredients.
Lightly grease 6 teacups with a little oil, wiping out the excess with kitchen paper. Place enough sponge mixture in each cup until each is a third full.
Combine the topping ingredients and pour over the sponge mixture in each cup. Cook each pudding individually in a microwave for 1 minute on full power (stand the cup on a piece of kitchen paper). Allow each pudding to stand for 1 minute before turning out. Keep the puddings warm in the top of a vegetable steamer until all are cooked. Turn out onto individual plates and serve with virtually fat-free fromage frais.
CHOCOLATE MARBLE PUDDINGS
Serves 4. Per serving: 302 kcal/2.8g fat
115g (4 oz) Quark (low-fat cheese)
115g (4oz) caster sugar
1 egg yolk
2 egg whites
150g (5oz) plain flour
2 tsps baking powder
3 tblsps orange juice
1 tblsps Valrhona cocoa powder
1 Preheat oven to 180C, 350F, Gas Mark 4. Lightly grease 4 X 115g (4oz) ramekin dishes.
2 In a mixing bowl beat together the Quark, sugar and egg yolk until smooth. Beat in the flour and baking powder.
3 In a clean bowl whisk the egg whites until stiff and fold into the mixture.
4 In a small bowl gradually mix the orange juice into the cocoa powder to form a smooth paste. Pour the cocoa over the sponge mixture and stir to create a marbled effect.
5 Spoon into prepared dishes and bake in the centre of the preheated oven for 15-20 minutes until well risen and firm to the touch.
6 Serve hot with low-fat yogurt or fromage frais.
INDIVIDUAL APPLE CAKE
MAKES 4
336KCAL/3.7g FAT PER CAKE
PREPARATION TIME 15 MINUTES
COOKING TIME 20 MINUTES
Small baked bean tins make excellent individual cake tins. Try these fruity apple cakes, which are similar in flavour to malt loaf.
1 small eating apple, diced
110g (4oz) dark brown sugar
110g (4oz) Quark low-fat cream cheese
2 eggs
110g (4oz) self-raising flour
110g (4oz) mixed dried fruit
1 tsp mixed dried spice
1 Pre heat oven to 150ºC/300ºF/Gas Mark 4.
2 Lightly grease 4 x small ramekin dishes or 4 small baked bean tins with a little oil, then line using parchment paper.
3 Place the sugar and Quark in a mixing bowl and cream together. Add the eggs one at a time with a little flour, beating until smooth. Fold in the remaining ingredients, mixing well.
4 Divide into the 4 ramekins or tins, filling them ¾ full. Stand on a baking tray and bake for 20 minutes or until a skewer inserted into the centre of each cake comes out clean. Serve warm or allow to cool and serve sliced in half.
BANANA MERINGUE CAKE V
SERVES 8
1 SERVING 147KCAL/0.9g FAT
PREPARATION TIME 20 MINUTES
COOKING TIME 1 ½ HOURS
4 egg whites
225 (8oz) caster sugar
1 tsp vanilla essence
2 large bananas
zest and juice of a lemon
110g (4oz) 0% fat Greek yogurt
icing sugar to dust
1 Pre-heat oven 150ºC/300ºF/Gas Mark 2.
2 Lightly grease 2x 20cm cake tins using butter spray. Cut strips of parchment paper to line the sides of the tins and 2 discs for the bases.
3 In a very clean bowl, whisk 4 egg whites until stiff. Using a dessert spoon, add the caster sugar one spoonful at a time at 10 second intervals keeping the mixer on high speed.
4 Carefully fold in the vanilla essence. Spoon into the two tins and level using a palette knife.
5 Bake in a cool oven for 1 ½ hours until dry on the outside. Turn off the oven and leave the meringues in until cool.
6 Remove the parchment paper from the meringues. Place one on a serving plate. Using a serrated knife, slice off the top to a level. Spread with the yogurt. Using a lemon zester remove the outer peel from the lemon and set aside. Cut the lemon in half and juice into a bowl. Slice the bananas into the lemon juice and toss well to coat. Lay the banana slices on the yogurt and place the second meringue on top. Scatter the lemon zest on top and dust with icing sugar.
CHOCOLATE LOAF CAKE V F
SERVES 8
1 SERVING 268KCAL/5g FAT
PREPARATION TIME 20 MINUTES
COOKING TIME 40 MINUTES
A truly delicious, rich, low-fat chocolate cake. Its light texture makes an ideal base for a simple dessert covered with fresh fruit and low-fat yogurt.
225g (8oz) dark brown sugar
225g (8oz) Quark low fat cream cheese
4 eggs, beaten
180g (6oz) plain sponge flour
60g (2oz) Valrhona cocoa powder
2 tbsps semi skimmed milk
1 tsp baking powder
1 Pre-heat oven to150ºC/300ºF/Gas Mark 2.
2 Lightly grease and line a 450g (1lb) loaf tin using parchment paper.
3 In a large mixing bowl, cream together the sugar and cheese. Add the egg and flour a little at a time, beating well.
4 Stir in the cocoa powder, milk and baking powder and beat until smooth in consistency.
5 Spoon into a prepared tin and bake in the centre of a pre-heated oven for 30-40 minutes until well risen and firm to the touch. Allow to cool, remove from the tin and slice.
LOW-FAT DROP SCONES V F
MAKES 12
1 SCONE 36KCAL/0.12G FAT
PREPARATION TIME 10 MINUTES
COOKING TIME 20 MINUTES
These easy batter scones cook quickly in a non-stick frying or griddle pan or directly on top of an Aga. Delicious served warm with yogurt and honey.
110g (4oz) self-raising flour
pinch of salt
2 tsps caster sugar or sweetener
150ml (1/4 pint) skimmed milk
1 In a mixing bowl, sift the flour with the salt and sugar. Gradually mix in the milk to form a thick batter.
2 Lightly spray a non-stick pan with Fry Light. Pre-heat until hot. Drop small amounts of mixture into the pan. Cook over a moderate heat until bubbles show on the surface.
3 Carefully turn over and cook on the other side for a further 2 minutes. Repeat until all the mixture is used. Keep scones warm in a folded tea towel. Serve immediately.
CHERRY PINEAPPLE SCOOP
SERVES 4
1 SERVING 130KCAL/0.3G FAT
Preparation time 20 minutes
Cooking time 5 minutes
A great way to serve a simple fruit selection. Choose ripe pineapples by pulling a small leaf from the top. It should come away easily from a ripe fruit.
1 large pineapple
450g 1lb ripe black cherries
2 tablespoons icing sugar
1 Prepare the pineapple by slicing off the top with a sharp knife. Using a small-serrated knife, cut around the outside of the fruit 2cm (1in) from the edge.
2 Make 2-3 deep cuts across the pineapple and scoop out the centre as deep as you can. Chop the pineapple flesh into small pieces and place in a bowl.
3 Cut the cherries in half and remove the centre stone and mix with the pineapple. Pile the fruits back into the pineapple and cover with the lid.
4 Chill until required, then dust with icing sugar before serving.
VANILLA APRICOT CUSTARDS
SERVES 4
1 SERVING 209 KCAL/1.2G FAT
PREPARATION TIME 20 MINUTES
COOKING TIME 15 MINUTES
Try these fruity custards as a dessert or teatime treat. Substitute the apricots for other fruits or lightly-stewed prunes.
225g (8oz) ready to eat apricots
1 tbsp caster sugar
2 tbsps custard powder
250ml (8floz) skimmed milk
1 vanilla pod
300g (11oz) low-fat Greek yogurt
2 egg whites
fresh mint to garnish
1 Place the apricots in a saucepan, cover with water and bring to the boil. Remove from heat and allow to cool slightly.
2 Pour into a food processor and blend until smooth.
3 In a bowl, mix together the sugar and custard powder with a little cold milk to form a smooth paste.
4 Place the vanilla pod on a chopping board. Using a sharp knife, split the pod lengthways down the centre. Scrape out the seeds and place with the pod in a saucepan with the milk.
5 Heat the milk until boiling, pour on to the custard powder and whisk well. Return to the pan and cook until the mixture starts to thicken. Remove from heat, cover with food wrap and allow to cool.
6 Once cold, beat the yogurt into the custard mixture and sweeten to taste with a little sugar if required. Whisk the egg whites to stiff peaks and gently fold into the mixture.
7 Spoon into individual glasses, layering with the apricots, and garnish with fresh mint.
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