Serves 6
Per serving 230 kcals
Preparation time 10 minutes
Cooking time 10 minutes
Ingredients:
1 medium pineapple
3 bananas
3 firm peaches
3 firm pears
12 large strawberries
icing sugar for dusting
virtually fat-free fromage frais to serve
FOR THE SYRUP:
150ml (1/4 pint) Marsala wine
115g (4 oz) sugar
150ml (1/4 pint) water
1 stick cinnamon
Method:
1. Place all the syrup ingredients in a small saucepan and bring to the boil. Pour into a large bowl.
2. Prepare the fruit: peel the pineapple and cut into thick pieces. Peel and slice the bananas lengthways. Cut the peaches and pears in half and remove the stones and cores. Hull the strawberries.
3. Place all the fruit on a hot barbecue and turn regularly until slightly softened.
4. Dust lightly with icing sugar and place in the bowl containing the cinnamon syrup. Serve hot with fromage frais.
Sunday, 18 May 2008
Baby vegetable kebabs
Serves 4
Per serving 62 kcals
Preparation time 20 minutes
Cooking time 10 minutes
Ingredients:
8 shallots, peeled
4 baby aubergines
4 baby courgettes
8 patty pan squash
8 cherry tomatoes
8 small chestnut mushrooms
FOR THE PESTO:
1 vegetable stock cube
2 good bunches of fresh basil
1 garlic clove, crushed
1 tablespoon peeled cooked chestnuts, finely chopped
2 teaspoons freshly grated Parmesan cheese
salt and freshly ground black pepper
Method:
1. Cut the shallots into chunky wedges, the aubergines and courgettes into thick slices and the patty pan squash in half.
2. Thread all the vegetables onto wooden skewers and place in a large, shallow dish. Season well with salt and black pepper.
3. Make the pesto: dissolve the stock cube in 150 ml (1/4 pint) boiling water. Place the basil leaves in a food processor or blender, add the remaining ingredients and blend until smooth. Season to taste with salt and black pepper and scrape out into a bowl.
4. Using a pastry brush, lightly brush the vegetables with the pesto, taking care to coat all sides.
5. Cook over a hot barbecue or under a preheated hot grill for 4-5 minutes on each side or until lightly charred but still crisp.
6. Brush again with the remaining pesto and serve with crusty bread and assorted salads.
Per serving 62 kcals
Preparation time 20 minutes
Cooking time 10 minutes
Ingredients:
8 shallots, peeled
4 baby aubergines
4 baby courgettes
8 patty pan squash
8 cherry tomatoes
8 small chestnut mushrooms
FOR THE PESTO:
1 vegetable stock cube
2 good bunches of fresh basil
1 garlic clove, crushed
1 tablespoon peeled cooked chestnuts, finely chopped
2 teaspoons freshly grated Parmesan cheese
salt and freshly ground black pepper
Method:
1. Cut the shallots into chunky wedges, the aubergines and courgettes into thick slices and the patty pan squash in half.
2. Thread all the vegetables onto wooden skewers and place in a large, shallow dish. Season well with salt and black pepper.
3. Make the pesto: dissolve the stock cube in 150 ml (1/4 pint) boiling water. Place the basil leaves in a food processor or blender, add the remaining ingredients and blend until smooth. Season to taste with salt and black pepper and scrape out into a bowl.
4. Using a pastry brush, lightly brush the vegetables with the pesto, taking care to coat all sides.
5. Cook over a hot barbecue or under a preheated hot grill for 4-5 minutes on each side or until lightly charred but still crisp.
6. Brush again with the remaining pesto and serve with crusty bread and assorted salads.
Mixed fish kebabs
Serves 4
Per serving 208 kcals
Preparation time 15 minutes plus marinating time
Cooking time 10-15 minutes
Ingredients:
225 g (8 oz) cod fillet, skinned and cut into chunks
225 g (8 oz) salmon steak, skinned and cut into chunks
1 red onion, peeled and cut into 8 pieces 1 green pepper, seeded and cut into 12 chunks
grated zest and juice of 2 limes
1 tablespoon soy sauce
1 tablespoon white wine vinegar
150ml (1/4 pint) dry white wine
salt and freshly ground black pepper
Method:
1. Thread alternate pieces of cod, salmon, red onion and green pepper on to 4 long or 8 short kebab skewers and place them in a shallow dish.
2. Mix together the lime zest and juice, soy sauce, vinegar, wine and seasoning. Pour over the kebabs.
3. Cover the kebabs and leave to marinate in the refrigerator or a cool place for 1 hour, turning them once and brushing with the remaining marinade.
4. Cook the kebabs over the hot coals on a barbecue or under a preheated hot grill, turning frequently, until cooked through. Serve hot.
Per serving 208 kcals
Preparation time 15 minutes plus marinating time
Cooking time 10-15 minutes
Ingredients:
225 g (8 oz) cod fillet, skinned and cut into chunks
225 g (8 oz) salmon steak, skinned and cut into chunks
1 red onion, peeled and cut into 8 pieces 1 green pepper, seeded and cut into 12 chunks
grated zest and juice of 2 limes
1 tablespoon soy sauce
1 tablespoon white wine vinegar
150ml (1/4 pint) dry white wine
salt and freshly ground black pepper
Method:
1. Thread alternate pieces of cod, salmon, red onion and green pepper on to 4 long or 8 short kebab skewers and place them in a shallow dish.
2. Mix together the lime zest and juice, soy sauce, vinegar, wine and seasoning. Pour over the kebabs.
3. Cover the kebabs and leave to marinate in the refrigerator or a cool place for 1 hour, turning them once and brushing with the remaining marinade.
4. Cook the kebabs over the hot coals on a barbecue or under a preheated hot grill, turning frequently, until cooked through. Serve hot.
Lamb burgers with mint salsa
Serves 4
Per serving 344 kcals
Preparation time 15 minutes plus standing and chilling time
Cooking time 10 minutes
Ingredients:
175g (6 oz) bulgar wheat
350g (12 oz) lean minced lamb
6 spring onions, finely chopped
1 tablespoon chopped fresh parsley
1 teaspoon vegetable bouillon powder
1 teaspoon ground cumin
salt and freshly ground black pepper
FOR THE MINT SALSA:
6 spring onions, finely chopped
1 green pepper, seeded and diced
1 small courgette, diced
1 small green chilli, seeded and finely chopped
1 tablespoon chopped fresh mint
grated zest and juice of 1 lime
Method:
1. Place the bulgar wheat in a mixing bowl and cover with boiling water. Allow to stand for 20 minutes until the grains have softened and swelled.
2. Drain well and mix together with the minced lamb, spring onions, herbs, bouillon powder and cumin. Season well with salt and black pepper and mix until fully combined.
3. Divide the mixture into 4 portions and form each one into a burger shape, about 1 cm (1/2 in) thick. Cover and chill in the refrigerator for 20 minutes.
4. Cook the burgers on a hot barbecue or under a preheated hot grill or in a ridged griddle pan for 5 minutes on each side.
5. Meanwhile, combine the salsa ingredients in a small bowl and season to taste. Serve with the hot burgers, a mixed salad and 115 g (4 oz) dry-roasted new potatoes per person.
Per serving 344 kcals
Preparation time 15 minutes plus standing and chilling time
Cooking time 10 minutes
Ingredients:
175g (6 oz) bulgar wheat
350g (12 oz) lean minced lamb
6 spring onions, finely chopped
1 tablespoon chopped fresh parsley
1 teaspoon vegetable bouillon powder
1 teaspoon ground cumin
salt and freshly ground black pepper
FOR THE MINT SALSA:
6 spring onions, finely chopped
1 green pepper, seeded and diced
1 small courgette, diced
1 small green chilli, seeded and finely chopped
1 tablespoon chopped fresh mint
grated zest and juice of 1 lime
Method:
1. Place the bulgar wheat in a mixing bowl and cover with boiling water. Allow to stand for 20 minutes until the grains have softened and swelled.
2. Drain well and mix together with the minced lamb, spring onions, herbs, bouillon powder and cumin. Season well with salt and black pepper and mix until fully combined.
3. Divide the mixture into 4 portions and form each one into a burger shape, about 1 cm (1/2 in) thick. Cover and chill in the refrigerator for 20 minutes.
4. Cook the burgers on a hot barbecue or under a preheated hot grill or in a ridged griddle pan for 5 minutes on each side.
5. Meanwhile, combine the salsa ingredients in a small bowl and season to taste. Serve with the hot burgers, a mixed salad and 115 g (4 oz) dry-roasted new potatoes per person.
Turkey and mushroom burgers
Makes 4
Per burger 273 kcals
Preparation time 20 minutes
Cooking time 20-25 minutes
Ingredients:
450 g (1 Ib) extra lean minced turkey
1 medium red onion, finely chopped
2 garlic cloves, crushed
225 g (8 oz) chestnut mushrooms, finely chopped
1 tablespoon tandoori curry powder
2 teaspoons vegetable bouillon powder
1 tablespoon chopped mixed fresh herbs, e.g. parsley, chives, oregano
50 g (2 oz) fresh breadcrumbs
freshly ground black pepper
Method:
1. In a large mixing bowl, combine the turkey, red onion, garlic and mushrooms, working the mixture with 2 forks to break it up. Sprinkle with the tandoori and bouillon powders and stir well.
2. Add the herbs and breadcrumbs and season with plenty of black pepper. Mix well, using your hands, and form into 4 burger shapes. Flatten each burger slightly and then set aside.
3. Cook the burgers over the hot coals on a barbecue or place under a preheated grill for 10 minutes each side. To make sure the burgers are cooked, pull one apart to check that is fully cooked. If in doubt, return to the barbecue or grill for a little while longer.
Per burger 273 kcals
Preparation time 20 minutes
Cooking time 20-25 minutes
Ingredients:
450 g (1 Ib) extra lean minced turkey
1 medium red onion, finely chopped
2 garlic cloves, crushed
225 g (8 oz) chestnut mushrooms, finely chopped
1 tablespoon tandoori curry powder
2 teaspoons vegetable bouillon powder
1 tablespoon chopped mixed fresh herbs, e.g. parsley, chives, oregano
50 g (2 oz) fresh breadcrumbs
freshly ground black pepper
Method:
1. In a large mixing bowl, combine the turkey, red onion, garlic and mushrooms, working the mixture with 2 forks to break it up. Sprinkle with the tandoori and bouillon powders and stir well.
2. Add the herbs and breadcrumbs and season with plenty of black pepper. Mix well, using your hands, and form into 4 burger shapes. Flatten each burger slightly and then set aside.
3. Cook the burgers over the hot coals on a barbecue or place under a preheated grill for 10 minutes each side. To make sure the burgers are cooked, pull one apart to check that is fully cooked. If in doubt, return to the barbecue or grill for a little while longer.
Sunday, 16 March 2008
Fresh tomato and basil pasta
Serves 1
Per Serving 366 Calories, 11.7g fat
Preparation time: 10 minutes
Cooking time: 30 minutes
Ingredients:
80g (uncooked weight) pasta shapes
10 fresh basil leaves
½ garlic clove, crushed
½ tsp vegetable stock powder
1 tbsp boiling water
115g cherry tomatoes, cut in half
1 tbsp virtually fat free fromage frais
Salt and freshly ground black pepper
Parmesan cheese, to serve
Method:
1. Cook 80g (uncooked weight) pasta shapes in boiling salted water.
2. Meanwhile, pick the basil leaves from the stems and place in a food processor. Add the garlic, stock powder and boiling water. Process until smooth.
3. Drain the pasta and pour back into the saucepan. Add the basil pesto, fromage frais and cherry tomatoes. Mix well and season with salt and black pepper.
4. Pile into a serving dish and finish with a little freshly grated Parmesan cheese.
Per Serving 366 Calories, 11.7g fat
Preparation time: 10 minutes
Cooking time: 30 minutes
Ingredients:
80g (uncooked weight) pasta shapes
10 fresh basil leaves
½ garlic clove, crushed
½ tsp vegetable stock powder
1 tbsp boiling water
115g cherry tomatoes, cut in half
1 tbsp virtually fat free fromage frais
Salt and freshly ground black pepper
Parmesan cheese, to serve
Method:
1. Cook 80g (uncooked weight) pasta shapes in boiling salted water.
2. Meanwhile, pick the basil leaves from the stems and place in a food processor. Add the garlic, stock powder and boiling water. Process until smooth.
3. Drain the pasta and pour back into the saucepan. Add the basil pesto, fromage frais and cherry tomatoes. Mix well and season with salt and black pepper.
4. Pile into a serving dish and finish with a little freshly grated Parmesan cheese.
Monday, 10 March 2008
Turkey and bacon hotpot
Serves 4
Per serving 398 calories, 6.4g fat
Ingredients
2 red onions
2 garlic cloves, crushed
450g (1lb) lean diced turkey
225g (8oz) thick-cut lean bacon, all fat removed, diced
1 tbsp sauce flour or plain flour
450ml (3⁄4 pint) semi-skimmed milk
1 chicken stock cube
1 tbsp chopped fresh parsley
450g (1lb) potatoes, peeled and thinly sliced
1 tbsp reduced-salt soy sauce
freshly ground black pepper
Method
1. Preheat the oven to 190C, 375F, Gas Mark 5.
2. Preheat a non-stick frying pan. Add the onions and garlic and dry-fry until soft.
3. Add the turkey and bacon to the pan and continue cooking, turning the meat to seal on all sides.
4. Sprinkle the flour over and cook out for 1 minute, then gradually stir in the milk and the stock cube. Simmer gently for 15 minutes to allow the sauce to thicken.
5. Stir in the parsley and spoon the mixture into an ovenproof dish. Top with the sliced potatoes, drizzle with the soy sauce and season with black pepper.
6. Bake for 20-30 minutes until the potatoes are cooked through. Serve with fresh vegetables.
Here’s a tip:
To speed up the oven-cooking time, parboil the potatoes for 5 minutes, drain and allow to cool before slicing.
Per serving 398 calories, 6.4g fat
Ingredients
2 red onions
2 garlic cloves, crushed
450g (1lb) lean diced turkey
225g (8oz) thick-cut lean bacon, all fat removed, diced
1 tbsp sauce flour or plain flour
450ml (3⁄4 pint) semi-skimmed milk
1 chicken stock cube
1 tbsp chopped fresh parsley
450g (1lb) potatoes, peeled and thinly sliced
1 tbsp reduced-salt soy sauce
freshly ground black pepper
Method
1. Preheat the oven to 190C, 375F, Gas Mark 5.
2. Preheat a non-stick frying pan. Add the onions and garlic and dry-fry until soft.
3. Add the turkey and bacon to the pan and continue cooking, turning the meat to seal on all sides.
4. Sprinkle the flour over and cook out for 1 minute, then gradually stir in the milk and the stock cube. Simmer gently for 15 minutes to allow the sauce to thicken.
5. Stir in the parsley and spoon the mixture into an ovenproof dish. Top with the sliced potatoes, drizzle with the soy sauce and season with black pepper.
6. Bake for 20-30 minutes until the potatoes are cooked through. Serve with fresh vegetables.
Here’s a tip:
To speed up the oven-cooking time, parboil the potatoes for 5 minutes, drain and allow to cool before slicing.
Sticky onion chicken
Serves 4
Per serving 260 calories and 8g fat
Ingredients:
4 skinless chicken breasts
salt and freshly ground black pepper
for the marinade :
2 tbsps sweet chilli sauce
2 tbsps runny honey
1 x 2.5cm (1in) piece ginger, peeled and chopped
1 red onion, finely chopped
juice of 1 lime
Method
1. Preheat the oven to 200C, 400F, Gas Mark 6.
2. Season the chicken breasts with salt and black pepper and place in the bottom of an ovenproof dish.
3. Combine the marinade ingredients in a mixing bowl. Pour the marinade over the chicken and leave to marinate for at least 1 hour.
4. Place the chicken with the marinade in the oven and bake for 25-30 minutes until fully cooked.
5. Serve straight from the oven.
Here’s a tip:
For maximum flavour, place the chicken and marinade in the refrigerator and leave overnight
Sunday, 24 February 2008
Smoked sausage jambalya
Serves 4
Per serving 377 calories, 11g fat
Preparation time 15 mins
Cooking Time 25 mins
Ingredients:
2 Medium red onions, finely chopped
2 garlic cloves, crushed
2 celery sticks, chopped
1 tsp mustard seeds
1 x 227g pack Mattessons smoked pork sausage, sliced
1 red chilli, sliced
225g (8oz) brown basmati rice
2 tsps vegetable stock powder
1 x 400g can chopped tomatoes
salt and black pepper
Method:
1. Preheat a non-stick frying pan, add the onion and dry-fry until lightly browned. Add the garlic, celery, mustard seeds and sausage, then stir in the chilli, rice, stock powder and tomatoes.
2. Add sufficient water to cover the rice, approximately 600ml (1 pint), and bring to the boil.
3. Reduce the heat and simmer gently for 20 minutes until the liquid has been absorbed and the rice is cooked.
4. Season to taste with salt and freshly ground black pepper and serve immediately.
Per serving 377 calories, 11g fat
Preparation time 15 mins
Cooking Time 25 mins
Ingredients:
2 Medium red onions, finely chopped
2 garlic cloves, crushed
2 celery sticks, chopped
1 tsp mustard seeds
1 x 227g pack Mattessons smoked pork sausage, sliced
1 red chilli, sliced
225g (8oz) brown basmati rice
2 tsps vegetable stock powder
1 x 400g can chopped tomatoes
salt and black pepper
Method:
1. Preheat a non-stick frying pan, add the onion and dry-fry until lightly browned. Add the garlic, celery, mustard seeds and sausage, then stir in the chilli, rice, stock powder and tomatoes.
2. Add sufficient water to cover the rice, approximately 600ml (1 pint), and bring to the boil.
3. Reduce the heat and simmer gently for 20 minutes until the liquid has been absorbed and the rice is cooked.
4. Season to taste with salt and freshly ground black pepper and serve immediately.
Cauliflower and stilton soup
Serves 4
1 Serving has 216 kCal/12g Fat
Preparation time: 10 minutes
Cooking Time: 30 Minutes
Ingredients:
1 large cauliflower
2 medium onions, chopped
1 garlic clove, crushed
600ml (1 pint) vegetable stock
1/2 tsp English mustard powder
2 bay leaves
300ml (1/2 pint) skimmed milk
115g (4oz) Stilton cheese
salt and freshly ground black pepper
2 tbsps chopped fresh flat leaf parsley to garnish
Preparation:
1. Remove and discard the outer leaves from the cauliflower and coarsely chop the rest, including the stalk. Place in a large saucepan. Add the onions, garlic vegetable stock, mustard powder, and bay leaves.
2. Bring to the boil then reduce the heat and simmer gently for 15–20 minutes until the vegetables are soft. Allow to cool slightly, then liquidise in batches in a liquidiser or food processor, adding a little of the milk and Stilton to each batch until smooth and lump free.
3. Return the soup to the pan and season with salt and black pepper. Adjust the consistency with a little extra milk if required. Garnish with the parsley and serve immediately.
1 Serving has 216 kCal/12g Fat
Preparation time: 10 minutes
Cooking Time: 30 Minutes
Ingredients:
1 large cauliflower
2 medium onions, chopped
1 garlic clove, crushed
600ml (1 pint) vegetable stock
1/2 tsp English mustard powder
2 bay leaves
300ml (1/2 pint) skimmed milk
115g (4oz) Stilton cheese
salt and freshly ground black pepper
2 tbsps chopped fresh flat leaf parsley to garnish
Preparation:
1. Remove and discard the outer leaves from the cauliflower and coarsely chop the rest, including the stalk. Place in a large saucepan. Add the onions, garlic vegetable stock, mustard powder, and bay leaves.
2. Bring to the boil then reduce the heat and simmer gently for 15–20 minutes until the vegetables are soft. Allow to cool slightly, then liquidise in batches in a liquidiser or food processor, adding a little of the milk and Stilton to each batch until smooth and lump free.
3. Return the soup to the pan and season with salt and black pepper. Adjust the consistency with a little extra milk if required. Garnish with the parsley and serve immediately.
Pasta with spinach sauce
Serves 2
Approximately 250 calories per serving
Vegetarians can use this recipe and omit the anchovies.
Ingredients:
50g (2oz) [dry weight] wholewheat fusilli pasta
300g (12oz) fresh spinach or
150g (6oz) frozen spinach
115g (4oz) quark
salt and black pepper
a little low-fat fromage frais or skimmed milk
50g (2oz) can fillets of anchovies
Method:
1. Cook the pasta as directed and drain well.
2. Wash the fresh spinach (if using) and cook in 1 tablespoon of water. Drain well and chop finely in a food processor or with a knife. If using frozen spinach, cook as directed.
3. Mix the quark with the spinach, and add salt and pepper to taste. If the mixture is too stiff, add a little low-fat fromage frais or skimmed milk.
4. Drain the anchovies and wash well to remove the oil from the surface. Pat dry on kitchen paper, then chop.
5. Heat the spinach sauce, add the cooked pasta and pile onto serving plates. Top with the anchovies and serve with a green salad and crusty French bread (50g/2oz per person).
Approximately 250 calories per serving
Vegetarians can use this recipe and omit the anchovies.
Ingredients:
50g (2oz) [dry weight] wholewheat fusilli pasta
300g (12oz) fresh spinach or
150g (6oz) frozen spinach
115g (4oz) quark
salt and black pepper
a little low-fat fromage frais or skimmed milk
50g (2oz) can fillets of anchovies
Method:
1. Cook the pasta as directed and drain well.
2. Wash the fresh spinach (if using) and cook in 1 tablespoon of water. Drain well and chop finely in a food processor or with a knife. If using frozen spinach, cook as directed.
3. Mix the quark with the spinach, and add salt and pepper to taste. If the mixture is too stiff, add a little low-fat fromage frais or skimmed milk.
4. Drain the anchovies and wash well to remove the oil from the surface. Pat dry on kitchen paper, then chop.
5. Heat the spinach sauce, add the cooked pasta and pile onto serving plates. Top with the anchovies and serve with a green salad and crusty French bread (50g/2oz per person).
Creamy curried quorn
Serves 2
Contains approximately 250 calories per serving
Ingredients:
1 vegetable stock cube
225g (8oz) Quorn chunks
3 tablespoons Kraft Fat Free Yoghurt and Chive Dressing
1 teaspoon curry powder
50g (2oz) [dry weight] brown rice
1 tablespoon chopped fresh parsley to garnish
Method:
1. Dissolve the stock cube in boiling water. Simmer the Quorn in vegetable stock for 15-20 minutes. Drain and allow to cool.
2. Mix together the dressing and curry powder and add to the Quorn. Leave overnight in the refrigerator for the flavours to develop.
3. Cook the rice according to the instructions. Drain well and leave to cool.
4. Garnish the Quorn with the chopped parsley and serve chilled on a bed of rice. Serve with a mixed salad.
Contains approximately 250 calories per serving
Ingredients:
1 vegetable stock cube
225g (8oz) Quorn chunks
3 tablespoons Kraft Fat Free Yoghurt and Chive Dressing
1 teaspoon curry powder
50g (2oz) [dry weight] brown rice
1 tablespoon chopped fresh parsley to garnish
Method:
1. Dissolve the stock cube in boiling water. Simmer the Quorn in vegetable stock for 15-20 minutes. Drain and allow to cool.
2. Mix together the dressing and curry powder and add to the Quorn. Leave overnight in the refrigerator for the flavours to develop.
3. Cook the rice according to the instructions. Drain well and leave to cool.
4. Garnish the Quorn with the chopped parsley and serve chilled on a bed of rice. Serve with a mixed salad.
Lentil and potato pie
Serves 3
Contains approximately 350 calories per serving
Ingredients:
175g (6oz) red lentils
1 large onion, chopped
350g (12oz) potatoes
2 tablespoons pickle
1 teaspoon mixed herbs
salt and pepper
paprika
Method:
1. Rinse the lentils. Place the lentils and onion in a pan, cover with water and cook slowly for about 20 minutes until the lentils are tender and all water is absorbed.
2. Cook the potatoes in boiling salted water. Drain well and mash. Beat the mashed potato into the lentils. Add the pickle, herbs and plenty of salt and pepper and mix well.
3. Place the mixture in a shallow ovenproof dish. Fork the top and sprinkle a little paprika over the top. Bake in a preheated oven at 200C, 400F or Gas Mark 6 for 20 minutes until crisp and brown.
Contains approximately 350 calories per serving
Ingredients:
175g (6oz) red lentils
1 large onion, chopped
350g (12oz) potatoes
2 tablespoons pickle
1 teaspoon mixed herbs
salt and pepper
paprika
Method:
1. Rinse the lentils. Place the lentils and onion in a pan, cover with water and cook slowly for about 20 minutes until the lentils are tender and all water is absorbed.
2. Cook the potatoes in boiling salted water. Drain well and mash. Beat the mashed potato into the lentils. Add the pickle, herbs and plenty of salt and pepper and mix well.
3. Place the mixture in a shallow ovenproof dish. Fork the top and sprinkle a little paprika over the top. Bake in a preheated oven at 200C, 400F or Gas Mark 6 for 20 minutes until crisp and brown.
Indian pork burgers
Makes 8
1 Serving 202 kCal / 8g Fat
Preparation time: 15 minutes
Cooking time: 30 minutes
Ingredients:
1kg (2lb) lean minced pork
1 red onion, finely chopped
2 garlic cloves, crushed
2 tsps ground coriander
2 tsps ground cumin
8 cardamom pods, crushed and seeds removed
Pinch of dried chilli flakes
1 tbsp mango chutney
2 tbsps chopped fresh parsley
1 tsp salt
1 tbsp tomato puree
Preparation:
1. Preheat the oven to 190C, 375F, Gas Mark 5.
2. Place all the ingredients in a large bowl and mix well. Mould the mixture into 8 burgers, and place on a non-stick baking tray.
3. Cover with food wrap and refrigerate until ready to cook.
4. Bake in the oven for 25–30 minutes. Alternatively, cook on a hot barbecue or under a preheated grill for the same time.
5. Serve hot.
1 Serving 202 kCal / 8g Fat
Preparation time: 15 minutes
Cooking time: 30 minutes
Ingredients:
1kg (2lb) lean minced pork
1 red onion, finely chopped
2 garlic cloves, crushed
2 tsps ground coriander
2 tsps ground cumin
8 cardamom pods, crushed and seeds removed
Pinch of dried chilli flakes
1 tbsp mango chutney
2 tbsps chopped fresh parsley
1 tsp salt
1 tbsp tomato puree
Preparation:
1. Preheat the oven to 190C, 375F, Gas Mark 5.
2. Place all the ingredients in a large bowl and mix well. Mould the mixture into 8 burgers, and place on a non-stick baking tray.
3. Cover with food wrap and refrigerate until ready to cook.
4. Bake in the oven for 25–30 minutes. Alternatively, cook on a hot barbecue or under a preheated grill for the same time.
5. Serve hot.
Spanish red pepper soup
Serves 4
Per serving 74 calories, 1g of fat
4 long shallots, sliced
1 tsp paprika
2 garlic cloves, crushed
2 red peppers, seeded and diced
1 x 175g can sweetcorn, drained
pinch of dried chilli flakes
600ml (1 pint) vegetable stock
1 x 400g can chopped tomatoes
115g (4oz) new potatoes, chopped
salt and freshly ground black pepper
2 tbsps chopped fresh parsley to garnish
1. Preheat a large non-stick pan, add the shallots, paprika and garlic and dry-fry for 2-3 minutes. Add the peppers, sweetcorn and chilli flakes and stir in the stock and tomatoes.
2. Bring to the boil, then reduce the heat to a gentle simmer. Add the potatoes and simmer until cooked.
3. Adjust the seasoning and garnish with chopped parsley.
Per serving 74 calories, 1g of fat
4 long shallots, sliced
1 tsp paprika
2 garlic cloves, crushed
2 red peppers, seeded and diced
1 x 175g can sweetcorn, drained
pinch of dried chilli flakes
600ml (1 pint) vegetable stock
1 x 400g can chopped tomatoes
115g (4oz) new potatoes, chopped
salt and freshly ground black pepper
2 tbsps chopped fresh parsley to garnish
1. Preheat a large non-stick pan, add the shallots, paprika and garlic and dry-fry for 2-3 minutes. Add the peppers, sweetcorn and chilli flakes and stir in the stock and tomatoes.
2. Bring to the boil, then reduce the heat to a gentle simmer. Add the potatoes and simmer until cooked.
3. Adjust the seasoning and garnish with chopped parsley.
Zesty prawns
Serves 4
Per serving 136 calories, 1.4g fat
Preparation Time: 10 mins
Cooking Time: 10 mins
Ingredients
1 small white onion, finely chopped
1 garlic clove, crushed
225g chestnut mushrooms
175g uncooked prawns
1 x 500g packet tomato passata
zest and juice of 1 lemon
1 tbsp chopped fresh chives
salt and freshly ground black pepper
Method:
1. Heat a non-stick wok or frying pan. Dry-fry the onion and garlic for 3-4 minutes or until soft and without colour, then add the mushrooms and prawns.
2. As the prawns start to colour, pour in the tomato passata and add the lemon zest and juice and chopped chives.
3. Bring the sauce to the boil, check if the prawns are cooked (cook for just a little longer if required) and then season with salt and black pepper.
4. Serve with boiled basmati rice (50g uncooked weight per person) plus steamed green vegetables.
Here’s a tip:
Prawns need very little cooking as they will become tough if overcooked. Season with black pepper before cooking to add a little spice to the dish.
Per serving 136 calories, 1.4g fat
Preparation Time: 10 mins
Cooking Time: 10 mins
Ingredients
1 small white onion, finely chopped
1 garlic clove, crushed
225g chestnut mushrooms
175g uncooked prawns
1 x 500g packet tomato passata
zest and juice of 1 lemon
1 tbsp chopped fresh chives
salt and freshly ground black pepper
Method:
1. Heat a non-stick wok or frying pan. Dry-fry the onion and garlic for 3-4 minutes or until soft and without colour, then add the mushrooms and prawns.
2. As the prawns start to colour, pour in the tomato passata and add the lemon zest and juice and chopped chives.
3. Bring the sauce to the boil, check if the prawns are cooked (cook for just a little longer if required) and then season with salt and black pepper.
4. Serve with boiled basmati rice (50g uncooked weight per person) plus steamed green vegetables.
Here’s a tip:
Prawns need very little cooking as they will become tough if overcooked. Season with black pepper before cooking to add a little spice to the dish.
Sticky onion chicken
Serves 4
Per serving 260 calories, 8g fat
Ingredients:
4 skinless chicken breasts
salt and freshly ground black pepper
for the marinade
2 tbsps sweet chilli sauce
2 tbsps runny honey
1 x 2.5cm (1in) piece ginger, peeled and chopped
1 red onion, finely chopped
juice of 1 lime
Method:
1. Preheat the oven to 200C, 400F, Gas Mark 6.
2. Season the chicken breasts with salt and black pepper and place in the bottom of an ovenproof dish.
3. Combine the marinade ingredients in a mixing bowl. Pour the marinade over the chicken and leave to marinate for at least 1 hour.
4. Place the chicken with the marinade in the oven and bake for 25-30 minutes until fully cooked.
5. Serve straight from the oven.
Here’s a tip:
For maximum flavour, place the chicken and marinade in the refrigerator and leave overnight
Per serving 260 calories, 8g fat
Ingredients:
4 skinless chicken breasts
salt and freshly ground black pepper
for the marinade
2 tbsps sweet chilli sauce
2 tbsps runny honey
1 x 2.5cm (1in) piece ginger, peeled and chopped
1 red onion, finely chopped
juice of 1 lime
Method:
1. Preheat the oven to 200C, 400F, Gas Mark 6.
2. Season the chicken breasts with salt and black pepper and place in the bottom of an ovenproof dish.
3. Combine the marinade ingredients in a mixing bowl. Pour the marinade over the chicken and leave to marinate for at least 1 hour.
4. Place the chicken with the marinade in the oven and bake for 25-30 minutes until fully cooked.
5. Serve straight from the oven.
Here’s a tip:
For maximum flavour, place the chicken and marinade in the refrigerator and leave overnight
Orange and raisin muffins
Makes 6
Per muffin 198 calories, 5g fat
Ingredients:
50g (2oz) raisins
2 tbsps orange juice
75g (3oz) St Ivel Gold Lightest
40g (1½oz) Silver Spoon Half Spoon granulated sugar
2 eggs, beaten
175g (6oz) plain flour
1 good tsp baking powder
1 tbsp skimmed milk
1 orange, zested
Method:
1.Preheat the oven to 150C, 300F, Gas Mark 2. Line a six-muffin mould with muffin papers.
2.Place the raisins in a small saucepan and pour the orange juice. over them. Bring to a gentle simmer, then remove from the heat and allow to cool.
3.Meanwhile, using a whisk, cream together the margarine and sugar in a large bowl. Gradually mix in the beaten eggs. Using a wooden spoon, stir in the flour and the baking powder. Stir in the raisins with juice and mix well to combine. Stir in the skimmed milk.
4.Spoon the mixture into the muffin mould and bake in the centre of the oven for 20 minutes until well risen and golden brown.
5.Garnish with a little orange zest and serve warm.
Per muffin 198 calories, 5g fat
Ingredients:
50g (2oz) raisins
2 tbsps orange juice
75g (3oz) St Ivel Gold Lightest
40g (1½oz) Silver Spoon Half Spoon granulated sugar
2 eggs, beaten
175g (6oz) plain flour
1 good tsp baking powder
1 tbsp skimmed milk
1 orange, zested
Method:
1.Preheat the oven to 150C, 300F, Gas Mark 2. Line a six-muffin mould with muffin papers.
2.Place the raisins in a small saucepan and pour the orange juice. over them. Bring to a gentle simmer, then remove from the heat and allow to cool.
3.Meanwhile, using a whisk, cream together the margarine and sugar in a large bowl. Gradually mix in the beaten eggs. Using a wooden spoon, stir in the flour and the baking powder. Stir in the raisins with juice and mix well to combine. Stir in the skimmed milk.
4.Spoon the mixture into the muffin mould and bake in the centre of the oven for 20 minutes until well risen and golden brown.
5.Garnish with a little orange zest and serve warm.
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