Puff pastry pizza

Serves 4 : Very easy : Quick

Ingredients
400gm ready-roll puff pastry
2 Tblsp tomato paste
1 onion, sliced
3 – 4 Italian tomatoes, sliced
1 – 2 courgettes, thinly sliced
200gm mushrooms, sliced
100gm fat reduced mozzarella, grated
1 – 2 tsp dried oregano

Method
Heat the oven to 220ºC.

Spray a baking sheet with non-stick cooking spray.
Roll out the pastry, on a floured surface, to desired shape.
Place the pastry on the baking sheet.
Fold over the edges to form a raised lip.

Spread the tomato paste over the pastry base.
Scatter the rest of the ingredients over in the order listed.

Bake for 25 minutes until the cheese is bubbling and the pastry edge is puffed and golden.

Serve with a fresh salad.

Butternut cannelloni

Serves 4 : Very easy : Quick

Ingredients
±1kg butternut squash
1 large onion, sliced
1 tsp crushed garlic
1 tsp dried rosemary
250ml water

16 cannelloni tubes
2 x 400gm cans chopped tomatoes
200gm low fat mozzarella
2 Tblsp grated parmesan

4 Tblsp chopped parsley
Mixed salad

Method
Peel the butternut and remove the seeds.
Chop the flesh into cubes and place in a saucepan.
Add the onion, garlic, rosemary and water.
Bring to a boil then reduce the heat and simmer for 20 minutes.
Drain well and mash roughly.

Heat the oven to 200ºC.
Spray an oven-proof dish with non-stick cooking spray.
Tip ½ the tomatoes into the dish.

Taking one cannelloni tube at a time, press one open end into the mash repeatedly.
As each tube is filled with mash, nestle it in the dish on top of the tomatoes.
Once all the tubes are filled and in the dish, pour over the remaining tomatoes.

Grate or slice the mozzarella and place or scatter over the top of the dish.
Sprinkle on the parmesan.

Bake for 30 minutes until the cheese is melted and browned and the pasta is cooked.

Garnish with chopped parsley and serve with a mixed green salad.

Mexican rice

Serves 4 : Very easy : Quick

Ingredients
200gm rice
70gm fava / broad beans

300gm chickpeas
1 red pimento, chopped
100gm mushrooms, sliced
100gm asparagus, chopped
50gm sugar snap peas, halved
50gm baby corn, halved

Small bunch coriander, chopped
Juice and grated rind 1 lemon
1 - 2 Tblsp Mexican seasoning

Method
Cook the rice and beans in lightly salted water for ±10 minutes.
Add the chickpeas, pimento, mushrooms, asparagus, snap peas and corn.
Simmer for another ±5 minutes, or until the rice is done.
Drain and tip into a serving dish.

Mix together the lemon juice, rind and Mexican seasoning.
Scatter the coriander over the rice.
Drizzle on the seasoned lemon juice.
Toss well to combine.

Serve with sweet chilli sauce.

Use Mexican seasoning with caution - it is surprisingly hot! Start with just 1 Tblsp- you can always add more.

Speedy pasta plate

Serves 4 : Very easy : Very quick

Ingredients
240gm pasta quills
200gm baby spinach, chopped

200gm mushrooms, sliced
2 x ±400gm cans chopped tomatoes with chilli
120gm fat reduced feta cheese

Method
Put the pasta on to cook in plenty of lightly salted water.
Cook until al dente, then drain and keep warm.

Meanwhile, spray a saucepan with non-stick cooking spray.
Dry fry the mushrooms for about 5 minutes.
Add the tomatoes and simmer for another 5 minutes.
Pile the spinach into the saucepan, cover with a lid and allow the spinach to wilt.
Tip the drained pasta into the veg pan and stir well to combine.
Crumble the feta into the pan and stir again.

Serve with a salad, if desired.

Stuffed butternut

Serves 4 : Very easy : Quick

Ingredients
2 large butternuts, skin on, halved lengthways
300gm baby spinach, chopped
100gm fat reduced feta cheese
2 Tblsp pumpkin seeds

4 naan breads

Mixed salad leaves and basil to garnish

Method
Scrape the seeds out of the butternut.
Score the flesh to within 1cm of the skin.
Boil the butternut for 15 minutes until tender.

Remove the butternut from the saucepan.
Toss the spinach into the pan and allow it to wilt while you:

Carefully scoop the flesh out of the butternut skins leaving a 1cm thick shell.
Place the flesh in a bowl.
Drain the spinach well and add to the bowl.
Crumble in the feta.
Gently mix everything together.

Heat the grill to 250ºC.
Place the butternut shells onto a grill tray.
Pile the butternut/spinach/feta mixture back into the shells.
Scatter with pumpkin seeds.

Grill for 8 – 10 minutes to brown.

Garnish with sprigs of fresh basil.
Serve with the warmed naan breads and mixed salad leaves.

Lentil curry

Serves 4 : Very easy : Quick

Ingredients
1 onion, chopped
1 bunch coriander, chopped
2 Tblsp Thai red curry paste
200gm dried red lentil
200gm potato, diced
1 red apple, diced
450ml vegetable stock
1 400gm can chopped tomatoes
Small bunch basil, chopped
1 tsp dried oregano
1 red chilli, finely sliced

4 whole grain pita breads, warmed

Method
Spray a saucepan with non-stick cooking spray.
Dry fry the onion and most of the coriander until the onion starts to soften.
Stir through the curry paste.
Add the lentils, potato, apple and veg stock.
Bring to a boil and then simmer for 5 minutes.

Add the tomatoes, basil and dried oregano.
Simmer for another 15 minutes, or until the lentils and potato are cooked.

Serve the curry with the pita breads, garnished with the remaining coriander and chilli slices.

Check for seasoning – you may want to add a little salt.
Mango chutney goes well with this.

Spiced bean stew

Serves 4 : Very easy : Very quick

Ingredients
1 onion, finely chopped
1 red pepper, chopped
300gm orange sweet potato, cubed
1 Tblsp ground cumin
1 Tblsp ground coriander
½ tsp chilli flakes
450ml vegetable stock
1 x 400gm can chopped tomatoes
1 x 400gm can mixed beans, drained and rinsed
200gm baby corn, sliced
1 Tblsp honey

4 whole wheat pita pockets, warmed

4 Tblsp fat free natural yoghurt
1 Tblsp lemon juice
1 Tblsp coriander paste

Method
To make the dressing, combine the yoghurt, lemon juice and coriander.
Set aside.

Spray a large, deep pan with non-stick cooking spray.
Dry-fry the onion and red pepper until the onion starts to soften.
Now add the sweet potato, cumin, coriander and chilli flakes.
Stir-fry for another 4 or 5 minutes.
Pour in the stock and chopped tomatoes.
Add the beans, baby corn and honey.
Bring to the boil, then reduce the heat.
Cover with a lid and simmer for 30 minutes.

Serve with the dressing and the pita bread.

Carrot & courgette pancakes

Serves 4 : Very easy : Quick

Ingredients
150ml fat free plain yoghurt
3 Tblsp sweet chilli sauce
1 tsp mustard seed

2 (±175gm) carrots, grated
2 (±175gm) courgettes, grated
1 small onion, finely chopped
1 tsp crushed ginger
1 tsp cumin seed
½ tsp chilli flakes
1 tsp ground turmeric
1tsp ground coriander
100gm soy flour
50gm semolina
1 tsp baking powder
±200ml water

Method
First make the dressing by combining the first three ingredients.
Set aside.

Put all the remaining ingredients in a bowl and beat together.
This makes a heavy batter – it should not be runny.

Spray a large pan with non-stick cooking spray and place on a medium heat.
Place spoonfuls of batter in the pan and cook for 5 minutes each side.
They should be firm to the touch when cooked.
Do this in batches – depending how many you can get in the pan at one time.
Re-spray the pan between batches.
Remove each batch from the pan and keep warm.

Serve the pancakes with the dressing and a fresh salad on the side.

I got 12 good sized pancakes out of this quantity of batter using a heaped dessert spoon for each pancake.

Pasta with oriental mushrooms

Serves 4 : Very easy : Quick

Ingredients
240gm whole grain pasta shells

65ml veg stock (or water)
6 spring onion, sliced
½ - 1 tsp crushed garlic
500gm mixed oriental mushrooms, chopped
1 cup frozen peas
3 cups fat free milk
2 Tblsp cornflour
1 Tblsp Dijon mustard
40gm grated pecorino (or parmesan)
2 – 3 Tblsp chopped parsley

Method
Cook the pasta in plenty of lightly salted water.
Drain once the shells are al dente.

Now put the stock, onions, garlic and mushrooms into the pan.
Simmer until the mushrooms are softened and the liquid has evaporated.
Blend the milk, mustard and cornflour and add to the pan.
Tip in the peas.
Cook, stirring, until the sauce thickens and the peas are done..

Add the pasta and ½ the parsley and stir well.

Serve garnished with the remaining parsley and a mixed salad on the side.

Beany pancakes

Serves 4 : Very easy : Quick

Ingredients
240gm flour
Pinch salt
1 egg
1 – 2 cups fat free milk

2 x 400gm cans mixed beans, rinsed and drained
1 onion, chopped
1 red chilli, chopped (optional)
3 Tblsp tomato paste

2 cups fat free milk
1 – 2 Tblsp cornflour
Pinch salt
1 tsp Dijon mustard
80gm fat reduced feta

Method
Sift the flour and salt into a bowl.
Make a well in the centre and add the egg and ½ the milk.
Beat together until smooth.
Add the remaining milk, a little at a time, until the batter has the consistency of cream.

Spray a small frying pan with non-stick cooking spray.
Cook 8 pancakes, browning both sides of each.
Stack on a plate and cover with a clean teacloth.

Make a white sauce with the milk, cornflour, salt and mustard.
Set aside.

Mash the beans slightly in a bowl.
Mix in the onion, chilli and tomato paste.

Heat the oven to 220ºC.
Spray a large ovenproof dish (approx.18 x 28cm) with non-stick cooking spray.

Lay the pancakes out on a flat surface.
Divide the bean mix between all the pancakes.
Roll up each pancake and place in the dish with the open side down.

Pour the sauce up and down the length of the dish.
Scatter with crumbled feta.
Bake for 15 – 20 minutes until bubbling and turning brown.
Serve 2 pancakes per person, with a salad on the side.

Creamy greens

Serves 4 : Very easy : Quick

Ingredients
240gm pasta twirls
100gm soy beans (frozen)
100gm frozen peas
150gm broccoli florets
100gm sugar snap peas
8 – 10 green olives sliced
2 Tblsp lemon juice
60gm grated parmesan
60gm fat reduced feta

Chopped parsley to garnish

Method
Cook the pasta in lightly salted water until al dente.
Drain, reserving 2 – 3 Tblsp of the cooking water.

Using the same pan and the reserved water –
Add the soy beans, peas and broccoli.
Simmer for 5 minutes, then add the snap peas, olives and lemon juice.
Simmer for another 5 minutes.
Stir in the parmesan and crumbled feta.

Serve garnished with chopped parsley, with a fresh salad on the side.

Handy noodle veg

Serves 4 : Very easy : Very quick

Ingredients
3 x 75gm packs 2-minute noodles

1 red pepper, sliced
1 green pepper, sliced
2 big handfuls of spinach, roughly chopped
2 big handfuls of broccoli florets
2 handfuls sliced baby corn
300gm firm tofu, cubed
6 spring onions, sliced
½ - 1 tsp crushed garlic
1 tsp crushed ginger

1 handful peanuts

Method
Spray a wok with non-stick cooking spray.
Dry fry the onions, garlic and ginger on a medium heat.
Add the tofu, peppers, broccoli and baby corn.
Continue stir-frying for 4 – 5 minutes.
Pile in the spinach and a splash of water.
Cover the wok and allow the spinach to wilt for about 2 minutes.
Give everything a good stir to distribute the spinach.
Turn the heat right down, cover the wok and keep it warm while you:

Cook the noodles as directed on the pack.

Serve the veg over the noodles, garnished with peanuts and with soy sauce on the side.

Spanakopita rolls

Serves 4 : Very easy : Quick

Ingredients
4 large eggs

8 sheets phyllo pastry

500gm baby spinach, shredded
250gm ricotta cheese
¼ tsp grated nutmeg
Good grind of black pepper
A little salt

Method
Steam the spinach until it has wilted.
Squeeze out as much excess water as possible.
Put the spinach in a bowl and mash together with the cheese and seasoning.

Heat the oven to 200ºC.

Spray a baking sheet with non-stick cooking spray.
Fold each sheet of pastry in half lengthways.
Place spoonfuls of the spinach mixture on each strip of pastry.
Fold in the sides, and then roll up.
Place the rolls on the baking sheet with the end underneath.
Brush with milk.

Bake for 25 - 30 minutes until the pastry is puffed and golden.

Towards the end of the baking time, poach the eggs until they are cooked to your liking.

Serve 2 spanakopita rolls and 1 egg per person.