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
Sunday, 29 July 2007
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
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