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.
Monday, 10 March 2008
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.
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