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.
Sunday, 24 February 2008
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.
Thursday, 16 August 2007
Chicken and pepper fajitas
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.
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.
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
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