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.
Wednesday, 11 April 2007
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.
________________________________________
Subscribe to:
Posts (Atom)