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Wednesday
Comments
I hope you find a recipe here that you enjoy cooking and eating - see the links on the left if you want chicken, fish or meat recipes for a change.
If you would like to comment on any of the recipes featured on this blog, please do so here.
Thank you.
If you would like to comment on any of the recipes featured on this blog, please do so here.
Thank you.
Basil ratatouille with pasta
Serves 4 : Very easy : Very quick
Ingredients
240gm pasta shells
1 onion, thinly sliced
1 tsp crushed garlic (optional)
1 large aubergine, chopped
4 courgettes, sliced
1 green pepper, chopped
1 x 400gm can chopped tomatoes
½ cup water (or veg stock)
½ cup dry red wine
2 Tblsp tomato paste
3 Tblsp chopped fresh basil
4 basil sprigs
4 tsp grated parmesan
Method
Cook the pasta in plenty of lightly salted water until al dente.
Drain and keep warm.
Spray a large sauce pan with non-stick cooking spray.
Dry fry the onion and garlic until the onion is soft and is beginning to colour.
Tip in the aubergine, courgettes and pepper and stir fry for 5 minutes.
Now add the tomatoes, water, wine and tomato paste.
Stir well, cover and simmer for 15 minutes.
Stir through the chopped basil and the cooked pasta shells.
Serve garnished with fresh basil sprigs and parmesan.
240gm pasta shells
1 onion, thinly sliced
1 tsp crushed garlic (optional)
1 large aubergine, chopped
4 courgettes, sliced
1 green pepper, chopped
1 x 400gm can chopped tomatoes
½ cup water (or veg stock)
½ cup dry red wine
2 Tblsp tomato paste
3 Tblsp chopped fresh basil
4 basil sprigs
4 tsp grated parmesan
Method
Cook the pasta in plenty of lightly salted water until al dente.
Drain and keep warm.
Spray a large sauce pan with non-stick cooking spray.
Dry fry the onion and garlic until the onion is soft and is beginning to colour.
Tip in the aubergine, courgettes and pepper and stir fry for 5 minutes.
Now add the tomatoes, water, wine and tomato paste.
Stir well, cover and simmer for 15 minutes.
Stir through the chopped basil and the cooked pasta shells.
Serve garnished with fresh basil sprigs and parmesan.
Warm pasta salad
Serves 4 : Very easy : Quick
Ingredients
280gm penne pasta
½ cup Hellmann’s low fat mayo
2 Tblsp wholegrain mustard
1 Tblsp fat free natural yoghurt
1 Tblsp lemon juice
½ cup sundried raisin tomatoes in oil
½ red onion, finely chopped
1 tsp crushed garlic
12 black olives, chopped
200gm wild rocket, chiffonade
Method
Rinse the raisin tomatoes well and put to soak in hot water while you:
Prepare and combine all the other ingredients, except the pasta.
Drain the tomatoes and chop.
Add these to the sauce.
Cook the pasta in plenty of water until al dente.
Drain, reserving 2 Tblsp of the cooking water.
Keep warm.
Add the reserved cooking water to the sauce.
Stir the sauce through the pasta.
Serve with a green salad.
280gm penne pasta
½ cup Hellmann’s low fat mayo
2 Tblsp wholegrain mustard
1 Tblsp fat free natural yoghurt
1 Tblsp lemon juice
½ cup sundried raisin tomatoes in oil
½ red onion, finely chopped
1 tsp crushed garlic
12 black olives, chopped
200gm wild rocket, chiffonade
Method
Rinse the raisin tomatoes well and put to soak in hot water while you:
Prepare and combine all the other ingredients, except the pasta.
Drain the tomatoes and chop.
Add these to the sauce.
Cook the pasta in plenty of water until al dente.
Drain, reserving 2 Tblsp of the cooking water.
Keep warm.
Add the reserved cooking water to the sauce.
Stir the sauce through the pasta.
Serve with a green salad.
Bean chowder
Serves 4 : Very easy : Beans require soaking overnight
Ingredients
1 onion, chopped
1 tsp crushed garlic
1 tsp chilli flakes
2 tsp ground cumin
2 tsp ground coriander
1 red pepper, chopped
1 green pepper, chopped
1 x 800gm tin tomatoes
1 x 400gm tin creamed sweet corn
2 Tblsp tomato paste
800ml vegetable stock
½ cup dried red kidney beans
½ cup dried red speckled beans
(or use 1 x 400gm tin of each, rinsed and drained)
Method
Soak the dried beans in cold water for at least 8 hours.
Cook the beans in fresh water for about 40 minutes, or until they are tender.
Drain.
Spray a large pan with non-stick cooking spray.
Dry fry the onion, garlic and chilli flakes until the onion softens.
Add the cumin and coriander and stir fry for two minutes.
Now add the remaining ingredients (except the beans) and simmer for 20 minutes.
Add the beans and continue cooking for another 10 minutes.
Serve garnished with a spoon of fat free natural yoghurt and a sprinkle of grated cheese, if desired.
1 onion, chopped
1 tsp crushed garlic
1 tsp chilli flakes
2 tsp ground cumin
2 tsp ground coriander
1 red pepper, chopped
1 green pepper, chopped
1 x 800gm tin tomatoes
1 x 400gm tin creamed sweet corn
2 Tblsp tomato paste
800ml vegetable stock
½ cup dried red kidney beans
½ cup dried red speckled beans
(or use 1 x 400gm tin of each, rinsed and drained)
Method
Soak the dried beans in cold water for at least 8 hours.
Cook the beans in fresh water for about 40 minutes, or until they are tender.
Drain.
Spray a large pan with non-stick cooking spray.
Dry fry the onion, garlic and chilli flakes until the onion softens.
Add the cumin and coriander and stir fry for two minutes.
Now add the remaining ingredients (except the beans) and simmer for 20 minutes.
Add the beans and continue cooking for another 10 minutes.
Serve garnished with a spoon of fat free natural yoghurt and a sprinkle of grated cheese, if desired.
Fattoush
Serves 4 : Very easy : Quick
Ingredients
4 Pita breads
100gm mixed salad leaves
50gm wild rocket
1 small fennel bulb, thinly sliced
4 tomatoes
10cm length cucumber
4 spring onions
1 green pepper
8 radishes
2 Tblsp chopped mint
3 Tblsp chopped parsley
1 Tblsp olive oil
100ml lemon juice
½ tsp chilli flakes
½ tsp crushed garlic
½ tsp ground black pepper
Method
Split the pita breads horizontally, and cut into ±2cm squares.
Toast under a hot grill for about 5 minutes before turning.
Toast again for 5 minutes.
These are the croutons that give this Middle Eastern salad its name.
Mix together the mint, parsley, oil, lemon juice, chilli, garlic and pepper.
Set aside.
Roughly chop all the vegetables to the same approximate size as the croutons.
Pour over the dressing and toss well to combine.
Add the croutons immediately before serving (to maintain crispness) and toss again.
Serve the salad as a meal on its own or as a side dish with fish.
4 Pita breads
100gm mixed salad leaves
50gm wild rocket
1 small fennel bulb, thinly sliced
4 tomatoes
10cm length cucumber
4 spring onions
1 green pepper
8 radishes
2 Tblsp chopped mint
3 Tblsp chopped parsley
1 Tblsp olive oil
100ml lemon juice
½ tsp chilli flakes
½ tsp crushed garlic
½ tsp ground black pepper
Method
Split the pita breads horizontally, and cut into ±2cm squares.
Toast under a hot grill for about 5 minutes before turning.
Toast again for 5 minutes.
These are the croutons that give this Middle Eastern salad its name.
Mix together the mint, parsley, oil, lemon juice, chilli, garlic and pepper.
Set aside.
Roughly chop all the vegetables to the same approximate size as the croutons.
Pour over the dressing and toss well to combine.
Add the croutons immediately before serving (to maintain crispness) and toss again.
Serve the salad as a meal on its own or as a side dish with fish.
Ginger tofu and veg with noodles
Serves 4 : Very easy : Quick
Ingredients
300gm firm tofu, cut in sticks
1 onion, thinly sliced
1 stick celery, thinly sliced
1 – 2 tsp crushed ginger
1 tsp crushed garlic (optional)
2 carrots, julienne
200gm broccoli florets
200gm sugar snap peas, halved lengthways
1 red or green pepper, cut in strips
3 Tblsp barbeque sauce
2 Tblsp low-salt soy sauce
250ml veg stock
3 packs 2-minute noodles
Method
Break the noodles into a bowl or saucepan.
Cook according to the directions on the packet.
Drain.
Spray a wok with non-stick cooking spray.
Place over a medium heat and stir fry the onion, celery, ginger, garlic and tofu.
Let the onion soften and the tofu begin to brown.
Now tip in the remaining veg, the stock and sauces.
Simmer for 5 minutes.
Add the noodles to the wok and stir well to combine.
Serve with sweet chilli sauce or extra soy sauce if desired.
300gm firm tofu, cut in sticks
1 onion, thinly sliced
1 stick celery, thinly sliced
1 – 2 tsp crushed ginger
1 tsp crushed garlic (optional)
2 carrots, julienne
200gm broccoli florets
200gm sugar snap peas, halved lengthways
1 red or green pepper, cut in strips
3 Tblsp barbeque sauce
2 Tblsp low-salt soy sauce
250ml veg stock
3 packs 2-minute noodles
Method
Break the noodles into a bowl or saucepan.
Cook according to the directions on the packet.
Drain.
Spray a wok with non-stick cooking spray.
Place over a medium heat and stir fry the onion, celery, ginger, garlic and tofu.
Let the onion soften and the tofu begin to brown.
Now tip in the remaining veg, the stock and sauces.
Simmer for 5 minutes.
Add the noodles to the wok and stir well to combine.
Serve with sweet chilli sauce or extra soy sauce if desired.
Beany pasta sauce
Serves 4 : Very easy : Very quick
Ingredients
320gm tagliatelli
1 x 400gm can chopped tomatoes
1 red onion, sliced
1 tsp crushed ginger
125ml red wine
12 black olives, sliced
2 Tblsp chopped basil
1 x 400gm can cannellini beans, rinsed and drained
4 Tblsp fat free cottage cheese
2 Tblsp chopped parsley
Method
Cook the tagliatelli in plenty of lightly salted boiling water.
Once al dente, drain and keep warm.
Put the tomatoes, onion and garlic in a sauce pan.
Simmer for about 5 minutes until the onion softens.
Add the wine basil and olives and cook for a further 5 minutes.
Finally add the basil and beans and stir.
Allow another 5 minutes for the beans to heat through.
Serve the beany sauce over the pasta.
Garnish with cottage cheese and chopped parsley.
320gm tagliatelli
1 x 400gm can chopped tomatoes
1 red onion, sliced
1 tsp crushed ginger
125ml red wine
12 black olives, sliced
2 Tblsp chopped basil
1 x 400gm can cannellini beans, rinsed and drained
4 Tblsp fat free cottage cheese
2 Tblsp chopped parsley
Method
Cook the tagliatelli in plenty of lightly salted boiling water.
Once al dente, drain and keep warm.
Put the tomatoes, onion and garlic in a sauce pan.
Simmer for about 5 minutes until the onion softens.
Add the wine basil and olives and cook for a further 5 minutes.
Finally add the basil and beans and stir.
Allow another 5 minutes for the beans to heat through.
Serve the beany sauce over the pasta.
Garnish with cottage cheese and chopped parsley.
Herby mushroom pasta
Serves 4 : Very easy : Quick
Ingredients
240gm pasta shells
1 onion, thinly sliced
½ tsp crushed garlic
400gm brown mushrooms, sliced
125ml red wine
10 ml soy sauce
200ml vegetable stock
2 tsp dried oregano
1 – 2 Tblsp fresh sage, finely chopped
1 Tblsp cornflour
2 Tblsp fat free natural yoghurt
Method
Cook the pasta in plenty of lightly salted water. Until al dente.
Drain and keep warm.
Spray a deep frying pan with non-stick cooking spray.
Dry fry the onions and garlic until the onion softens and begins to brown.
Add the mushrooms and continue stir frying for 2 – 3 minutes.
Pour in the wine, stock and soy sauce.
Simmer for 5 minutes or until the mushrooms are tender.
Mix the cornflour to a paste with a little water.
Add to the mushrooms, stirring, and allow the sauce to thicken.
Stir through the oregano and sage.
Remove from the heat.
Stir in the yoghurt.
Serve the mushrooms over the pasta and garnish with a little chopped parsley.
Accompany with a green salad.
240gm pasta shells
1 onion, thinly sliced
½ tsp crushed garlic
400gm brown mushrooms, sliced
125ml red wine
10 ml soy sauce
200ml vegetable stock
2 tsp dried oregano
1 – 2 Tblsp fresh sage, finely chopped
1 Tblsp cornflour
2 Tblsp fat free natural yoghurt
Method
Cook the pasta in plenty of lightly salted water. Until al dente.
Drain and keep warm.
Spray a deep frying pan with non-stick cooking spray.
Dry fry the onions and garlic until the onion softens and begins to brown.
Add the mushrooms and continue stir frying for 2 – 3 minutes.
Pour in the wine, stock and soy sauce.
Simmer for 5 minutes or until the mushrooms are tender.
Mix the cornflour to a paste with a little water.
Add to the mushrooms, stirring, and allow the sauce to thicken.
Stir through the oregano and sage.
Remove from the heat.
Stir in the yoghurt.
Serve the mushrooms over the pasta and garnish with a little chopped parsley.
Accompany with a green salad.
Hearty lentil soup
Serves 4 : Very easy : Quick
Ingredients
1 x 400gm can chopped tomatoes
750mls veg stock
150gm red lentils
150gm potatoes, cut in small cubes
150gm carrots, chopped
2 stalks celery, thinly sliced
2 courgettes, chopped
150gm extra fine green beans, chopped
1 Tblsp Patak’s Tikka Masala curry paste
Crusty sesame seed bread
Method
Put everything (except the bread) into a large saucepan.
Stir well and bring to the boil.
Reduce heat and simmer, uncovered, for 25 – 30 minutes.
Warm the bread, if desired, and serve with the soup.
1 x 400gm can chopped tomatoes
750mls veg stock
150gm red lentils
150gm potatoes, cut in small cubes
150gm carrots, chopped
2 stalks celery, thinly sliced
2 courgettes, chopped
150gm extra fine green beans, chopped
1 Tblsp Patak’s Tikka Masala curry paste
Crusty sesame seed bread
Method
Put everything (except the bread) into a large saucepan.
Stir well and bring to the boil.
Reduce heat and simmer, uncovered, for 25 – 30 minutes.
Warm the bread, if desired, and serve with the soup.
Butternut gnocchi
Serves 4 : Very easy : This takes a little over an hour
Ingredients
400gm butternut, cut in chunks
150gm plain flour
1 Tblsp chopped parsley
1 Tblsp chopped basil leaves
1 small egg (or use just the yolk)
400gm baby spinach, roughly chopped
1 small leek, finely sliced
20 cherry tomatoes, halved
Thin flakes of parmesan
Method
Boil, steam or microwave the butternut chunks until soft.
Allow the butternut to go cold before mashing.
Beat in the egg and the fresh herbs.
Fold in the flour, a little at a time, until you have a soft but not sticky dough.
The trick with gnocchi is not to overwork it. Too much handling does something to the gluten in the
flour and makes the gnocchi tough.
Taking a teaspoon full at a time, shape the dough into ovals.
Lightly mark with the back of a fork.
Place the gnocchi in the fridge for 30 minutes before cooking.
Bring a large pan of water to the boil.
Drop the gnocchi into the water in batches.
Remove each batch with a slotted spoon, and drain in a colander.
Steam the spinach and leek together.
Microwave / dry fry the tomatoes until they are starting to pulp.
Serve the gnocchi with the spinach and leek, topped with the tomatoes.
Garnish with flakes of parmesan.
You can use any fresh, soft herbs in the gnocchi. You could also spice them up with some chilli flakes.
400gm butternut, cut in chunks
150gm plain flour
1 Tblsp chopped parsley
1 Tblsp chopped basil leaves
1 small egg (or use just the yolk)
400gm baby spinach, roughly chopped
1 small leek, finely sliced
20 cherry tomatoes, halved
Thin flakes of parmesan
Method
Boil, steam or microwave the butternut chunks until soft.
Allow the butternut to go cold before mashing.
Beat in the egg and the fresh herbs.
Fold in the flour, a little at a time, until you have a soft but not sticky dough.
The trick with gnocchi is not to overwork it. Too much handling does something to the gluten in the
flour and makes the gnocchi tough.
Taking a teaspoon full at a time, shape the dough into ovals.
Lightly mark with the back of a fork.
Place the gnocchi in the fridge for 30 minutes before cooking.
Bring a large pan of water to the boil.
Drop the gnocchi into the water in batches.
Remove each batch with a slotted spoon, and drain in a colander.
Steam the spinach and leek together.
Microwave / dry fry the tomatoes until they are starting to pulp.
Serve the gnocchi with the spinach and leek, topped with the tomatoes.
Garnish with flakes of parmesan.
You can use any fresh, soft herbs in the gnocchi. You could also spice them up with some chilli flakes.
Monday
3 cheese gnocchi
.
Serves 4 : Very easy : Quick
300gm soft ricotta cheese
250gms pecorino, grated
1 extra large egg
300ml plain flour
1 x 400gm can chopped tomatoes
1 tsp crushed garlic
1 Tblsp chopped fresh basil
6 baby aubergines (±300gm total), chopped
Grated parmesan cheese
Method
Tip the tomatoes, garlic, basil and aubergines into a sauce and simmer for 30 minutes.
Put the ricotta, pecorino, egg and flour into a large bowl.
Combine to make a sticky dough.
Divide the dough into four.
On a well-floured surface, roll each quarter into a long sausage about 1cm in diameter.
Cut into 1cm lengths.
Roll each piece with the back of a fork to form a gnocchi shape.
¾ fill a large saucepan with lightly salted water and bring to the boil.
Drop the gnocchi into the water.
As they rise to the surface, remove to a colander.
Once all the gnocchi are cooked, drain the water from the saucepan.
Put the gnocchi back into the pan and pour over the tomato sauce.
Stir gently to combine.
Serve with a fresh green salad and grated parmesan.
.
Marmite tart
.
Serves 4 - 6 : Very easy : Quick
1 ½ cups flour
Pinch cayenne pepper
Pinch salt
¼ tsp mustard powder
1 tsp baking powder
180gm marg
1 small onion
1 ½ cups grated cheese
⅓ - ½ cup milk
2 eggs
Sliced tomatoes (opt)
For the topping:
60gm butter
1 tsp marmite
Method
Heat the oven to 200ºC.
Spray a pie dish with non-stick cooking spray.
Rub the marg into the dry ingredients.
Add the onion, cheese, egg and milk.
Stir well to combine.
Pile into prepared pie dish.
Smooth out slightly to fill the pie dish.
Top with sliced tomatoes if desired.
Bake for 30 – 35 minutes until well risen and golden.
Melt the butter and marmite together.
Pour over the hot marmite tart.
Serve with a fresh mixed salad.
.
Hundreds and some casserole
.
Serves 4 : Very easy : Quick
1 carrot, julienne
1 parsnip, julienne
100gm green asparagus, chopped
100gm green beans, chopped
100gm broccoli florets
100gm courgettes, sliced
600ml veg stock
3 Tblsp hoisin sauce
1 Tblsp soy sauce
1 tsp crushed ginger
1 baby cabbage, shredded
1 handful baby spinach, chopped
300gm firm tofu, sliced
100gm mange tout, cut diagonally
1 handful fresh coriander
200gm noodles
Method
Cook the noodles according to the packet directions.
Drain and keep warm.
Put the carrot, parsnip, asparagus, green beans, broccoli and courgettes in a large saucepan.
Add the stock, hoisin, soy and crushed ginger.
Bring to the boil and then simmer for 10 minutes.
Now add the mange tout, cabbage, spinach and tofu.
Simmer for another five minutes.
Give everything a good stir.
Serve in large bowls with the noodles.
Garnish with coriander sprigs.
.
Herby rice with radish salad
.
Serves 4 : Very easy : Very quick
240gm rice
1 Tblsp veg stock powder
4 Tblsp soft herbs, finely chopped
E.g.: basil, mint, chives, parsley
12 – 15 radishes, chopped
3 stalks celery, finely sliced
1 red onion, halved and sliced
1 small cucumber, quartered and sliced
1 Tblsp olive oil
1 Tblsp lemon juice
1 Dsp Dijon mustard
1 tsp caster sugar
Method
Cook the rice in water with the stock powder.
When cooked, drain off any excess water and stir through the soft herbs.
Keep warm.
While the rice is cooking, prepare the vegetables for the salad.
Mix together the oil, lemon juice, mustard and sugar.
Pour this over the vegetables and toss well.
Serve the herby rice alongside the dressed salad.
.
Butternut parmesan pasta
.
Serves 4 : Very easy : Quick
1 large butternut, cleaned and cubed
2 onions, cut in thin wedges
400gm penne
1 Tblsp olive oil
1 – 2 tsp crushed garlic
Pinch of chilli flakes (optional)
2 Tblsp chopped fresh parsley
4 Tblsp grated parmesan
Method
Cook the pasta in plenty of lightly salted boiling water until al dente.
Drain, reserving 3 Tblsp of the cooking water.
Add the oil, garlic and chilli to the pasta pan and cook for 1 minute.
Remove to a plate and set aside.
Using the same pan, cook the butternut and onion until tender.
Add back the pasta and reserved water.
Next, stir in the oil/garlic and the parsley.
Allow to heat through thoroughly.
Serve topped with the parmesan, alongside a salad.
.
Hot (or not) pepper pasta
.
Serves 4 : Very easy : Quick
1 onion, chopped
2 – 3 sticks celery, sliced
2 cans chopped tomatoes
20 pitted black olives, sliced
1 green pepper, chopped
1 yellow pepper, chopped
100gm sugar snap peas
100gm baby corn
4 Tblsp finely chopped parsley
½ - 1 tsp Mexican seasoning (opt.)
4 Tblsp grated parmesan
320gms farfalle
Method
Put the farfalle on to cook in lightly salted boiling water.
Drain when al dente and keep warm.
Meanwhile, spray a saucepan with non-stick cooking spray.
Dry-fry the onions and celery until softened.
Add the tinned tomatoes, peppers, peas, parsley and olives.
Sprinkle in the Mexican seasoning, if using.
Stir well.
Cover and simmer for 10 – 15 minutes.
Serve the sauce over the farfalle, topped with the parmesan, with a salad on the side.
.
Thai red veg curry
.
Serves 4 : Very easy : Very quick
I red onion, finely chopped
2 stalks of celery
1 tsp crushed ginger
2 Tblsp red curry paste
200gm butternut chunks
1 cup red lentils
2 cups veg stock
4 courgettes, thickly sliced
100ml double strength fat free milk*
240gm rice
4 poppadums (microwaved over a bowl)
Method
Cook the rice in lightly salted water (or veg stock).
Drain once tender and keep warm.
Spray a pan with non-stick cooking spray.
Dry fry the onion and celery until they soften.
Add the garlic and curry paste and cook for 30 seconds.
Add the butternut chunks, lentils and stock.
Cover and simmer for 15 – 20 minutes.
Now toss in the courgettes, beans and milk and stir.
Cover and simmer for another 5 minutes.
Spoon the curry into a shaped poppadum and serve with the rice.
*Make double strength milk by mixing 50ml fat free milk powder with100ml of water.
.
Thursday
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.
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.
±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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
Sunday
Couscous with charred vegetables
Serves 4 : Very easy : Quick
Ingredients
2 aubergines, peeled & cut into wedges
4 courgettes, thickly sliced on the diagonal
16 cherry tomatoes, halved
1 red pepper, cut in squares
2 Tblsp vegetable oil
1 Tblsp chilli paste (or mild curry paste)
2 Tblsp honey
240gm couscous
3 Tblsp Colman’s classic mint sauce
Method
Combine the oil, honey and chilli paste.
Put all the prepared vegetables in a bowl.
Pour the oil mixture over the vegetables.
Turn the veg to coat with the oil mix.
Measure the couscous into a bowl.
Pour over 250ml boiling water.
Cover with a plate or cling film, and stand for 10 minutes.
Fluff up the grains with a fork and stir through the mint sauce.
Spray a ridged pan with non-stick cooking spray.
Heat the pan and tip in the vegetables.
Cook for 10 – 15 minutes, turning occasionally, until the vegetables are cooked through and slightly charred.
Serve the vegetables over the couscous.
2 aubergines, peeled & cut into wedges
4 courgettes, thickly sliced on the diagonal
16 cherry tomatoes, halved
1 red pepper, cut in squares
2 Tblsp vegetable oil
1 Tblsp chilli paste (or mild curry paste)
2 Tblsp honey
240gm couscous
3 Tblsp Colman’s classic mint sauce
Method
Combine the oil, honey and chilli paste.
Put all the prepared vegetables in a bowl.
Pour the oil mixture over the vegetables.
Turn the veg to coat with the oil mix.
Measure the couscous into a bowl.
Pour over 250ml boiling water.
Cover with a plate or cling film, and stand for 10 minutes.
Fluff up the grains with a fork and stir through the mint sauce.
Spray a ridged pan with non-stick cooking spray.
Heat the pan and tip in the vegetables.
Cook for 10 – 15 minutes, turning occasionally, until the vegetables are cooked through and slightly charred.
Serve the vegetables over the couscous.
Milanese style pasta
Serves 4 : Very easy : Quick
Ingredients
240gm penne
1 onion, chopped
1 stick celery, sliced
½ tsp crushed garlic
1 red pepper, chopped
1 x 400gm can chopped tomatoes
1 Tblsp tomato puree
1 tsp oregano
120gm button mushrooms
¼ cup white wine
Fresh parsley, chopped
Method
Cook the penne according to the instructions on the packet.
Once al dente, drain and keep warm.
Spray a large sauce pan with non-stick cooking spray.
Dry-fry the onion, celery, garlic and red pepper over a medium heat, until the onion starts to soften.
Add the mushrooms and wine and simmer for 5 minutes.
Add the tomatoes, puree and oregano.
Simmer the sauce for 20 minutes, stirring occasionally.
Serve the sauce over the pasta, garnished with parsley.
240gm penne
1 onion, chopped
1 stick celery, sliced
½ tsp crushed garlic
1 red pepper, chopped
1 x 400gm can chopped tomatoes
1 Tblsp tomato puree
1 tsp oregano
120gm button mushrooms
¼ cup white wine
Fresh parsley, chopped
Method
Cook the penne according to the instructions on the packet.
Once al dente, drain and keep warm.
Spray a large sauce pan with non-stick cooking spray.
Dry-fry the onion, celery, garlic and red pepper over a medium heat, until the onion starts to soften.
Add the mushrooms and wine and simmer for 5 minutes.
Add the tomatoes, puree and oregano.
Simmer the sauce for 20 minutes, stirring occasionally.
Serve the sauce over the pasta, garnished with parsley.
Polenta bake
Serves 4 : Very easy : Very quick
Ingredients
250gm polenta
5 cups vegetable stock
2 x 400gm cans chopped tomato & onion
2 tsp crushed garlic
300gm baby spinach, finely shredded
100gm fresh basil, finely shredded
100gm fat reduced feta cheese
Method
Spray a baking tray with non-stick cooking spray.
In a large sauce pan, bring the veg stock to the boil.
Pour in the polenta, stirring all the time.
Keep stirring until the polenta is smooth and creamy.
Cook over a low heat for about 10 minutes, stirring occasionally.
Spoon onto the baking tray and spread out evenly.
Allow to cool.
Cut the polenta into squares.
Heat the oven to 220ºC.
Spray an oven-proof dish with non-stick cooking spray.
Pour in the chopped tomatoes and stir through the garlic.
Pile the spinach over the tomato, top with the basil.
Arrange the polenta squares across the top, overlapping them slightly.
Bake for 15 minutes.
Crumble the feta cheese over the top.
Bake for another 5 - 10 minutes until the cheese starts to brown.
Serve with a mixed salad, if desired.
250gm polenta
5 cups vegetable stock
2 x 400gm cans chopped tomato & onion
2 tsp crushed garlic
300gm baby spinach, finely shredded
100gm fresh basil, finely shredded
100gm fat reduced feta cheese
Method
Spray a baking tray with non-stick cooking spray.
In a large sauce pan, bring the veg stock to the boil.
Pour in the polenta, stirring all the time.
Keep stirring until the polenta is smooth and creamy.
Cook over a low heat for about 10 minutes, stirring occasionally.
Spoon onto the baking tray and spread out evenly.
Allow to cool.
Cut the polenta into squares.
Heat the oven to 220ºC.
Spray an oven-proof dish with non-stick cooking spray.
Pour in the chopped tomatoes and stir through the garlic.
Pile the spinach over the tomato, top with the basil.
Arrange the polenta squares across the top, overlapping them slightly.
Bake for 15 minutes.
Crumble the feta cheese over the top.
Bake for another 5 - 10 minutes until the cheese starts to brown.
Serve with a mixed salad, if desired.
Veggie wok
Serves 4 : Very easy : Quick
Ingredients
300gms firm tofu, cut into sticks
1 onion, finely chopped
4 courgettes, sliced
100gm broccoli florets
150gm mushrooms, sliced
2 sticks celery, sliced
50gms radish, cut into matchsticks
1 baby cabbage, finely shredded
8 asparagus spears, chopped
1 red pepper
1 yellow pepper
200gm broad beans (tinned)
200gm brown rice
Method
Cook the rice in lightly salted boiling water until tender.
Drain and keep warm.
Spray a small frying pan with non-stick cooking spray.
Dry fry the tofu sticks over a medium heat until they are browned all over.
Keep warm.
Spray a wok with non-stick cooking spray and place over a low to medium heat.
Dry fry the onion, celery, mushrooms and broccoli for 2 – 3 minutes.
Add a ¼ cup of water, the courgettes, and asparagus.
Cover and allow to steam for another 5 minutes.
Now toss in the peppers, beans and cabbage and stir fry until the cabbage wilts.
Serve the tofu sticks stacked on top of the vegetables, with the rice underneath.
A stir-fry is a good way to use up the veg in your fridge at the end of the week. You can use almost any vegetables in a stir-fry. The ones I used are just what happened to be in the crisper.
300gms firm tofu, cut into sticks
1 onion, finely chopped
4 courgettes, sliced
100gm broccoli florets
150gm mushrooms, sliced
2 sticks celery, sliced
50gms radish, cut into matchsticks
1 baby cabbage, finely shredded
8 asparagus spears, chopped
1 red pepper
1 yellow pepper
200gm broad beans (tinned)
200gm brown rice
Method
Cook the rice in lightly salted boiling water until tender.
Drain and keep warm.
Spray a small frying pan with non-stick cooking spray.
Dry fry the tofu sticks over a medium heat until they are browned all over.
Keep warm.
Spray a wok with non-stick cooking spray and place over a low to medium heat.
Dry fry the onion, celery, mushrooms and broccoli for 2 – 3 minutes.
Add a ¼ cup of water, the courgettes, and asparagus.
Cover and allow to steam for another 5 minutes.
Now toss in the peppers, beans and cabbage and stir fry until the cabbage wilts.
Serve the tofu sticks stacked on top of the vegetables, with the rice underneath.
A stir-fry is a good way to use up the veg in your fridge at the end of the week. You can use almost any vegetables in a stir-fry. The ones I used are just what happened to be in the crisper.
Ratatouille pancakes
Serves 4 : Very easy : Quick
Ingredients
100gm nutty wheat flour
1 egg
350 -400 ml milk
Small pinch of salt
1 garlic clove, crushed
1 aubergine, peeled and chopped
3 courgettes, sliced
1 red pepper, chopped
100gm mushrooms, chopped
1 x 400gm tin chopped tomatoes
2 tsp cornflour
Method
Measure the flour into a bowl and add the salt.
Make a well in the centre and drop in the egg.
Add half the milk and mix to a batter.
Stir in the remaining milk.
Cover and leave to stand while you prepare the vegetables.
Spray a small (±18cm) heavy based frying pan with non-stick cooking spray and heat the pan.
Pour in enough batter to just cover the bottom of the pan.
Cook for about three minutes and then turn and cook for another two minutes.
Slide the pancake out onto a clean dish cloth and cover to keep warm.
Repeat until you have made 8 pancakes.
Put the garlic, aubergine, courgettes, red pepper and mushrooms into a sauce pan.
Add the tomatoes.
Bring to the boil, then reduce the heat and simmer for about 20 minutes.
Mix the cornflour to a paste with a little water and add to the vegetables.
Simmer for another couple of minutes to allow the sauce to thicken.
Serve two pancakes per person.
Garnish with grated cheese, if desired.
100gm nutty wheat flour
1 egg
350 -400 ml milk
Small pinch of salt
1 garlic clove, crushed
1 aubergine, peeled and chopped
3 courgettes, sliced
1 red pepper, chopped
100gm mushrooms, chopped
1 x 400gm tin chopped tomatoes
2 tsp cornflour
Method
Measure the flour into a bowl and add the salt.
Make a well in the centre and drop in the egg.
Add half the milk and mix to a batter.
Stir in the remaining milk.
Cover and leave to stand while you prepare the vegetables.
Spray a small (±18cm) heavy based frying pan with non-stick cooking spray and heat the pan.
Pour in enough batter to just cover the bottom of the pan.
Cook for about three minutes and then turn and cook for another two minutes.
Slide the pancake out onto a clean dish cloth and cover to keep warm.
Repeat until you have made 8 pancakes.
Put the garlic, aubergine, courgettes, red pepper and mushrooms into a sauce pan.
Add the tomatoes.
Bring to the boil, then reduce the heat and simmer for about 20 minutes.
Mix the cornflour to a paste with a little water and add to the vegetables.
Simmer for another couple of minutes to allow the sauce to thicken.
Serve two pancakes per person.
Garnish with grated cheese, if desired.
Monday
Aubergine pasta
Serves 4 : Very easy : Very quick
Ingredients
240gm pasta twirls
1 onion, sliced
1 – 2 cloves garlic, crushed
1 large aubergine, cubed
2 red peppers, sliced
1 x 400gm tin chopped tomatoes
½ tsp salt
Good grind of black pepper
1 Tblsp balsamic vinegar
4 Tblsp chopped basil
1 – 2 tsp sugar (optional)
60gm pecorino cheese, grated
Method
Cook the pasta in lightly salted water until al dente.
Drain and keep warm.
Spray a large pan with non-stick cooking spray.
Dry fry the onion and garlic until the onion starts to soften.
Add the aubergine and cook until it starts to brown and soften, stirring often.
Stir in the peppers, tomatoes, salt, pepper and vinegar.
Simmer, uncovered, for 15 minutes.
Stir through the sugar, if required.
Tip the pasta into the sauce along with the grated pecorino.
Stir well to combine.
Serve with extra grated pecorino if desired.
240gm pasta twirls
1 onion, sliced
1 – 2 cloves garlic, crushed
1 large aubergine, cubed
2 red peppers, sliced
1 x 400gm tin chopped tomatoes
½ tsp salt
Good grind of black pepper
1 Tblsp balsamic vinegar
4 Tblsp chopped basil
1 – 2 tsp sugar (optional)
60gm pecorino cheese, grated
Method
Cook the pasta in lightly salted water until al dente.
Drain and keep warm.
Spray a large pan with non-stick cooking spray.
Dry fry the onion and garlic until the onion starts to soften.
Add the aubergine and cook until it starts to brown and soften, stirring often.
Stir in the peppers, tomatoes, salt, pepper and vinegar.
Simmer, uncovered, for 15 minutes.
Stir through the sugar, if required.
Tip the pasta into the sauce along with the grated pecorino.
Stir well to combine.
Serve with extra grated pecorino if desired.
Vegetable combo
Serves 4 : Very easy : Quick
Ingredients
1 onion, thinly sliced
2 garlic cloves, crushed
1 Tblsp grated fresh ginger
1 red pepper, sliced
100gm green beans, sliced
100gms baby corn, quartered lengthways
150gm broccoli florets
50gm sugar snap peas, halved diagonally
1 x 300gm tin broad (fava) beans
1 Tblsp soy sauce
1 Tblsp hoisin sauce
6 spring onions, sliced
Method
Spray a wok or large frying pan with non-stick cooking spray.
Dry fry the onion, garlic and ginger until the onion starts to soften.
Add the vegetables and stir fry for 3 – 4 minutes.
Add ¼ cup of water.
Cover and cook for another 3 – 4 minutes.
Now stir in the soy and hoisin sauces and the spring onion.
Toss well to combine.
Season with freshly ground black pepper.
Serve with rice and sweet chilli sauce or mango chutney.
1 onion, thinly sliced
2 garlic cloves, crushed
1 Tblsp grated fresh ginger
1 red pepper, sliced
100gm green beans, sliced
100gms baby corn, quartered lengthways
150gm broccoli florets
50gm sugar snap peas, halved diagonally
1 x 300gm tin broad (fava) beans
1 Tblsp soy sauce
1 Tblsp hoisin sauce
6 spring onions, sliced
Method
Spray a wok or large frying pan with non-stick cooking spray.
Dry fry the onion, garlic and ginger until the onion starts to soften.
Add the vegetables and stir fry for 3 – 4 minutes.
Add ¼ cup of water.
Cover and cook for another 3 – 4 minutes.
Now stir in the soy and hoisin sauces and the spring onion.
Toss well to combine.
Season with freshly ground black pepper.
Serve with rice and sweet chilli sauce or mango chutney.
Vegetable calzone
Serves 4 : Very easy : Very quick
Ingredients
300gm whole meal pizza dough
4 Tblsp tomato paste
Small head broccoli, broken into florets
3 courgettes, sliced
100gm mushrooms, sliced
1 red pepper, sliced
6 spring onions, chopped
2 large tomatoes, sliced
80gm low fat feta cheese
2 tsp dried oregano
Method
Heat oven to 220ºc.
Spray a baking tray with non-stick cooking spray.
Steam the broccoli, courgettes, mushrooms, pepper, onion and tomato for 5 mins.
Allow to cool slightly while you:
Cut the pizza dough into four and roll each piece into a circle about 20cm diameter.
Spread generously with tomato paste to within 1cm of the edge.
Pile ¼ of the mixed steamed vegetables onto ½ of each pizza crust.
Top with crumbled feta cheese and sprinkle with oregano.
Carefully fold over the pizzas and seal the edge with a fork.
Brush each calzone with milk.
Bake for 15 – 20 minutes until the crust is nicely browned and crisp.
300gm whole meal pizza dough
4 Tblsp tomato paste
Small head broccoli, broken into florets
3 courgettes, sliced
100gm mushrooms, sliced
1 red pepper, sliced
6 spring onions, chopped
2 large tomatoes, sliced
80gm low fat feta cheese
2 tsp dried oregano
Method
Heat oven to 220ºc.
Spray a baking tray with non-stick cooking spray.
Steam the broccoli, courgettes, mushrooms, pepper, onion and tomato for 5 mins.
Allow to cool slightly while you:
Cut the pizza dough into four and roll each piece into a circle about 20cm diameter.
Spread generously with tomato paste to within 1cm of the edge.
Pile ¼ of the mixed steamed vegetables onto ½ of each pizza crust.
Top with crumbled feta cheese and sprinkle with oregano.
Carefully fold over the pizzas and seal the edge with a fork.
Brush each calzone with milk.
Bake for 15 – 20 minutes until the crust is nicely browned and crisp.
Red pepper pasta
Serves 4 : Very easy : Quick
Ingredients
240gm penne pasta
40gm low fat feta cheese
1 x 400gm tin chopped tomatoes
1 onion, sliced
1 red pepper, sliced
½ tsp dried thyme
1 Tblsp red wine vinegar
1 Tblsp lemon juice
12 cherry tomatoes, halved
Method
Cook the pasta in lightly salted boiling water until al dente.
Drain and keep warm.
Spray a pan with non-stick cooking spray.
Dry fry the onion and red pepper until they begin to soften.
Add ½ the tinned tomatoes, the thyme, vinegar and lemon juice.
Simmer for 15 minutes then part-blitz with a hand-held blitz stick.
Return to the heat and add the remaining tomatoes (tinned and cherry halves).
Simmer for another 5 minutes.
Tip the pasta into the sauce and turn well to combine.
Serve with a crumbling of feta cheese and a green salad on the side.
You can blitz the first half of the sauce to a smooth texture if you like. I did about 3 bursts with the blitz stick to leave it a bit chunky.
240gm penne pasta
40gm low fat feta cheese
1 x 400gm tin chopped tomatoes
1 onion, sliced
1 red pepper, sliced
½ tsp dried thyme
1 Tblsp red wine vinegar
1 Tblsp lemon juice
12 cherry tomatoes, halved
Method
Cook the pasta in lightly salted boiling water until al dente.
Drain and keep warm.
Spray a pan with non-stick cooking spray.
Dry fry the onion and red pepper until they begin to soften.
Add ½ the tinned tomatoes, the thyme, vinegar and lemon juice.
Simmer for 15 minutes then part-blitz with a hand-held blitz stick.
Return to the heat and add the remaining tomatoes (tinned and cherry halves).
Simmer for another 5 minutes.
Tip the pasta into the sauce and turn well to combine.
Serve with a crumbling of feta cheese and a green salad on the side.
You can blitz the first half of the sauce to a smooth texture if you like. I did about 3 bursts with the blitz stick to leave it a bit chunky.
Tofu and red coleslaw
Serves 4 : Very easy : Quick
Ingredients
400gm firm tofu
Salad:
1 small red cabbage, shredded
1 small green cabbage, shredded
3 large carrots, grated
1 yellow pepper, thinly sliced
120gm bean sprouts
8 spring onions, sliced diagonally
Dressing:
3 Tblsp Rose’s lime cordial
1 Tblsp lemon juice
1 Tblsp light soy sauce
2 cloves garlic, crushed
1 tsp grated root ginger
2 Tblsp chopped coriander
Method
Combine all the dressing ingredients in a small jug.
Put all the salad ingredients in a large bowl and toss well.
Pour the dressing over the salad and toss again.
Cut the tofu into fingers and pat dry with kitchen paper.
Spray the tofu sticks with non-stick cooking spray.
Spray a ridged pan with non-stick cooking spray.
Dry fry the tofu for about 4 minutes each side, until it is crispy on the outside and heated through.
Pile the slaw salad into 4 bowls and top with the tofu fingers.
Serve with extra soy sauce.
400gm firm tofu
Salad:
1 small red cabbage, shredded
1 small green cabbage, shredded
3 large carrots, grated
1 yellow pepper, thinly sliced
120gm bean sprouts
8 spring onions, sliced diagonally
Dressing:
3 Tblsp Rose’s lime cordial
1 Tblsp lemon juice
1 Tblsp light soy sauce
2 cloves garlic, crushed
1 tsp grated root ginger
2 Tblsp chopped coriander
Method
Combine all the dressing ingredients in a small jug.
Put all the salad ingredients in a large bowl and toss well.
Pour the dressing over the salad and toss again.
Cut the tofu into fingers and pat dry with kitchen paper.
Spray the tofu sticks with non-stick cooking spray.
Spray a ridged pan with non-stick cooking spray.
Dry fry the tofu for about 4 minutes each side, until it is crispy on the outside and heated through.
Pile the slaw salad into 4 bowls and top with the tofu fingers.
Serve with extra soy sauce.
Bean and tomato stew
Serves 4 : Very easy : Very quick
Ingredients
4 large carrots, diced
1 large onion, chopped
2 sticks celery, sliced
1 x 400gm can chopped tomatoes
2 x 400gm cans butter beans, rinsed and drained
2 – 3 Tblsp sweet chilli sauce (opt.)
4 Tblsp chopped parsley
Extra chopped parsley to garnish
Method
Spray a large pan with non-stick cooking spray.
Dry-fry the onion, carrots and celery for 5 - 10 minutes, or until the onion is soft.
Add the tomatoes.
Bring to the boil and then simmer, covered, for 10 minutes.
Gently stir in the butter beans, chilli sauce and parsley.
Allow to heat through.
Pile onto warmed plates and garnish with extra parsley and chilli sauce or chutney.
4 large carrots, diced
1 large onion, chopped
2 sticks celery, sliced
1 x 400gm can chopped tomatoes
2 x 400gm cans butter beans, rinsed and drained
2 – 3 Tblsp sweet chilli sauce (opt.)
4 Tblsp chopped parsley
Extra chopped parsley to garnish
Method
Spray a large pan with non-stick cooking spray.
Dry-fry the onion, carrots and celery for 5 - 10 minutes, or until the onion is soft.
Add the tomatoes.
Bring to the boil and then simmer, covered, for 10 minutes.
Gently stir in the butter beans, chilli sauce and parsley.
Allow to heat through.
Pile onto warmed plates and garnish with extra parsley and chilli sauce or chutney.
Pasta shells
Serves 4 : Very easy : Very quick
Ingredients
240gm pasta shells
12 cocktail tomatoes, quartered
½ small cucumber, chopped
6 – 8 spring onions, sliced
1 small can sweetcorn kernels, rinsed and drained
½ cup thawed frozen peas
½ yellow pepper, chopped
1 cup bean sprouts
Lettuce leaves
For the dressing:
2 Tblsp Helman’s low fat mayo
½ cup fat free plain yoghurt
¼ cup fat free milk
1 tsp Dijon mustard
Method
Cook the pasta shells in lightly salted water until al dente.
Drain and rinse with cold water.
Measure the dressing ingredients into a small jug or bowl.
Whisk well to combine.
Set aside.
Place the tomatoes, cucumber, onions, sweetcorn, peas, pepper and bean sprouts in a large bowl.
Add the pasta and toss well.
Just before serving, stir the dressing through the pasta mix.
Place some lettuce leaves on each of 4 dinner plates or bowls.
Pile on the pasta and serve.
240gm pasta shells
12 cocktail tomatoes, quartered
½ small cucumber, chopped
6 – 8 spring onions, sliced
1 small can sweetcorn kernels, rinsed and drained
½ cup thawed frozen peas
½ yellow pepper, chopped
1 cup bean sprouts
Lettuce leaves
For the dressing:
2 Tblsp Helman’s low fat mayo
½ cup fat free plain yoghurt
¼ cup fat free milk
1 tsp Dijon mustard
Method
Cook the pasta shells in lightly salted water until al dente.
Drain and rinse with cold water.
Measure the dressing ingredients into a small jug or bowl.
Whisk well to combine.
Set aside.
Place the tomatoes, cucumber, onions, sweetcorn, peas, pepper and bean sprouts in a large bowl.
Add the pasta and toss well.
Just before serving, stir the dressing through the pasta mix.
Place some lettuce leaves on each of 4 dinner plates or bowls.
Pile on the pasta and serve.
Blue cheese pasta
Serves 4 : Very easy : Quick
Ingredients
240gms linguine
400gm broccoli florets
3 leeks, sliced
2 cups/500ml fat free milk
I Tblsp cornflour (maizena)
45gm Danish blue cheese
100gm fat free plain yoghurt
Method
Precook the broccoli and leeks until just tender (or use frozen that you have thawed).
Cook the linguine in a large pan with plenty of lightly salted boiling water until al dente.
(If you’re using frozen veg, add them to the pasta for the last 5 minutes to heat through.)
Drain and keep warm.
Mix the cornflour into the milk and pour into the pan.
Bring to the boil, stirring all the time.
Add the cheese and yoghurt and continue stirring over a low heat until the cheese melts.
Tip the pasta and veg into the sauce and turn and stir well to combine.
Serve with grated parmesan, if desired.
This recipe needs no additional salt – the blue cheese is already salty enough.
240gms linguine
400gm broccoli florets
3 leeks, sliced
2 cups/500ml fat free milk
I Tblsp cornflour (maizena)
45gm Danish blue cheese
100gm fat free plain yoghurt
Method
Precook the broccoli and leeks until just tender (or use frozen that you have thawed).
Cook the linguine in a large pan with plenty of lightly salted boiling water until al dente.
(If you’re using frozen veg, add them to the pasta for the last 5 minutes to heat through.)
Drain and keep warm.
Mix the cornflour into the milk and pour into the pan.
Bring to the boil, stirring all the time.
Add the cheese and yoghurt and continue stirring over a low heat until the cheese melts.
Tip the pasta and veg into the sauce and turn and stir well to combine.
Serve with grated parmesan, if desired.
This recipe needs no additional salt – the blue cheese is already salty enough.
Haloumi stack
Serves 4 : Very easy : Quick
Ingredients
200gm haloumi, sliced
100ml fat free plain yoghurt
2 tsp harrief (chilli) paste
200gm whole wheat couscous
1 tsp vegetable stock powder
Grated rind and juice of 1 lemon
4 Tblsp Colman’s Classic mint sauce
1 x 400gm tin chickpeas, rinsed and drained
½ cucumber, halved and thinly sliced
200gm cherry tomatoes, quartered
1 red onion, chopped
Method
Dry fry the haloumi slices in a small pan until golden.
Drain on absorbent kitchen paper.
Combine the yoghurt and chilli paste and divide between 4 sauce bowls.
Measure the couscous and stock powder into a large bowl.
Add 200ml boiling water and stir.
Cover with a plate or clingfilm and stand for 10 minutes.
Fluff up the grains with a fork.
Now add all the remaining ingredients to the couscous and turn well to combine.
Pile the couscous salad onto 4 dinner plates and top each pile with haloumi slices.
Serve with the yoghurt dressing.
Haloumi is high in saturated fats. To halve the calories of this meal, skip the cheese!
You could substitute tofu slices instead.
200gm haloumi, sliced
100ml fat free plain yoghurt
2 tsp harrief (chilli) paste
200gm whole wheat couscous
1 tsp vegetable stock powder
Grated rind and juice of 1 lemon
4 Tblsp Colman’s Classic mint sauce
1 x 400gm tin chickpeas, rinsed and drained
½ cucumber, halved and thinly sliced
200gm cherry tomatoes, quartered
1 red onion, chopped
Method
Dry fry the haloumi slices in a small pan until golden.
Drain on absorbent kitchen paper.
Combine the yoghurt and chilli paste and divide between 4 sauce bowls.
Measure the couscous and stock powder into a large bowl.
Add 200ml boiling water and stir.
Cover with a plate or clingfilm and stand for 10 minutes.
Fluff up the grains with a fork.
Now add all the remaining ingredients to the couscous and turn well to combine.
Pile the couscous salad onto 4 dinner plates and top each pile with haloumi slices.
Serve with the yoghurt dressing.
Haloumi is high in saturated fats. To halve the calories of this meal, skip the cheese!
You could substitute tofu slices instead.
Sweetcorn fritters
Serves 4 : Very easy : Quick
Ingredients
40gm polenta or mealie meal
30gm whole wheat flour (‘Nutty wheat’)
1 flat tsp baking powder
3 large eggs, beaten
100ml fat free natural yoghurt
1 x 340gm can sweet corn kernels, rinsed and drained
6 spring onions, finely chopped
½ tsp harrief (chilli) paste
1 Tblsp vegetable oil
Method
Measure the polenta, flour and baking powder into a bowl.
Make a well in the centre and pour in the eggs.
Beat well.
Now add the remaining ingredients (except the oil), and stir well to combine.
Spray a large frying pan with non-stick cooking spray and add the measured oil.
When the pan is hot drop in spoonfuls of the fritter mixture.
Cook for about 4 minutes each side.
Keep warm in a clean tea cloth.
Serve with a fresh mixed salad, sliced avocado and sweet chilli sauce or chutney.
WARNING: These will disappear faster than you can make them!
40gm polenta or mealie meal
30gm whole wheat flour (‘Nutty wheat’)
1 flat tsp baking powder
3 large eggs, beaten
100ml fat free natural yoghurt
1 x 340gm can sweet corn kernels, rinsed and drained
6 spring onions, finely chopped
½ tsp harrief (chilli) paste
1 Tblsp vegetable oil
Method
Measure the polenta, flour and baking powder into a bowl.
Make a well in the centre and pour in the eggs.
Beat well.
Now add the remaining ingredients (except the oil), and stir well to combine.
Spray a large frying pan with non-stick cooking spray and add the measured oil.
When the pan is hot drop in spoonfuls of the fritter mixture.
Cook for about 4 minutes each side.
Keep warm in a clean tea cloth.
Serve with a fresh mixed salad, sliced avocado and sweet chilli sauce or chutney.
WARNING: These will disappear faster than you can make them!
Feta couscous patties
Serves 4 : Very easy : Quick
Ingredients
200gm couscous
200ml hot vegetable stock
1 Tblsp fresh chopped parsley
1 egg, beaten
45ml natural fat free yoghurt
80gm fat reduced feta cheese, crumbled
1 large tomato, deseeded and chopped
4 spring onions, finely chopped
1 Tblsp vegetable oil
Method
Measure the couscous into a bowl.
Pour over the stock.
Cover with a plate or cling film.
Stand for 5 minutes.
Fluff up the couscous with a fork.
Now add all the remaining ingredients, except the oil.
Stir until everything is nicely combined.
Wet your hands, and then shape the mixture into 8 patties.
Heat the oil in a large frying pan.
Fry the patties for about 5 minutes each side.
Serve the patties, 2 per person, with a crispy fresh salad and some chutney.
I’ve used chopped parsley, but any soft fresh herbs would be good – basil or mint immediately spring to mind, because their flavours go so well with tomatoes.
200gm couscous
200ml hot vegetable stock
1 Tblsp fresh chopped parsley
1 egg, beaten
45ml natural fat free yoghurt
80gm fat reduced feta cheese, crumbled
1 large tomato, deseeded and chopped
4 spring onions, finely chopped
1 Tblsp vegetable oil
Method
Measure the couscous into a bowl.
Pour over the stock.
Cover with a plate or cling film.
Stand for 5 minutes.
Fluff up the couscous with a fork.
Now add all the remaining ingredients, except the oil.
Stir until everything is nicely combined.
Wet your hands, and then shape the mixture into 8 patties.
Heat the oil in a large frying pan.
Fry the patties for about 5 minutes each side.
Serve the patties, 2 per person, with a crispy fresh salad and some chutney.
I’ve used chopped parsley, but any soft fresh herbs would be good – basil or mint immediately spring to mind, because their flavours go so well with tomatoes.
Skinny asparagus pasta
Serves 4 : Very easy : Quick
Ingredients
240gm ‘angel hair’ pasta
1 onion, chopped
250ml strong chicken stock
200gm fresh green asparagus pieces
300gm cherry tomatoes, halved
2-3 Tblsp fresh chopped parsley
2-3 Tblsp fresh chopped mint
1 clove garlic, crushed
Green salad, to serve
Method
Cook the pasta in plenty of lightly salted boiling water for 10 minutes, or until al dente.
When cooked, drain and keep warm.
Spray a pan with non-stick cooking spray and dry fry the garlic and onion until it softens.
Add the tomatoes and continue cooking until they start to go pulpy.
Now add the stock, asparagus, parsley and mint.
Simmer for 5 minutes.
Pour the sauce over the pasta and lift the pasta through the sauce to combine.
Serve with a fresh green salad on the side.
240gm ‘angel hair’ pasta
1 onion, chopped
250ml strong chicken stock
200gm fresh green asparagus pieces
300gm cherry tomatoes, halved
2-3 Tblsp fresh chopped parsley
2-3 Tblsp fresh chopped mint
1 clove garlic, crushed
Green salad, to serve
Method
Cook the pasta in plenty of lightly salted boiling water for 10 minutes, or until al dente.
When cooked, drain and keep warm.
Spray a pan with non-stick cooking spray and dry fry the garlic and onion until it softens.
Add the tomatoes and continue cooking until they start to go pulpy.
Now add the stock, asparagus, parsley and mint.
Simmer for 5 minutes.
Pour the sauce over the pasta and lift the pasta through the sauce to combine.
Serve with a fresh green salad on the side.
Vegetable and lentil curry
Serves 4 : Very easy : Quick
Ingredients
1 onion, chopped
1 – 2 Tblsp Patak’s tikka masala curry paste
1 head cauliflower, broken into florets
1 green pepper, sliced
1 small butternut, cubed
2 large carrots, sliced
1 cup of dried lentils
500ml vegetable stock
1 x 400gm tin chopped tomatoes
4 Tblsp chopped coriander
240gm rice
Method
Cook the rice in lightly salted boiling water .
Drain and keep warm.
Spray a pan with non-stick cooking spray.
Dry fry the onion until it starts to soften.
Add the tikka masala paste along with the cauli, green pepper, butternut and carrots.
Give everything a good stir to distribute the curry paste.
Next, add the lentils, stock and tinned tomatoes.
Cover and simmer for 20 minutes, or until the lentils are soft.
Stir ½ the coriander through the curry.
Serve the curry, garnished with the remaining coriander, alongside the rice.
1 onion, chopped
1 – 2 Tblsp Patak’s tikka masala curry paste
1 head cauliflower, broken into florets
1 green pepper, sliced
1 small butternut, cubed
2 large carrots, sliced
1 cup of dried lentils
500ml vegetable stock
1 x 400gm tin chopped tomatoes
4 Tblsp chopped coriander
240gm rice
Method
Cook the rice in lightly salted boiling water .
Drain and keep warm.
Spray a pan with non-stick cooking spray.
Dry fry the onion until it starts to soften.
Add the tikka masala paste along with the cauli, green pepper, butternut and carrots.
Give everything a good stir to distribute the curry paste.
Next, add the lentils, stock and tinned tomatoes.
Cover and simmer for 20 minutes, or until the lentils are soft.
Stir ½ the coriander through the curry.
Serve the curry, garnished with the remaining coriander, alongside the rice.
Bistro salad
Serves 4 : Very easy : Quick
Ingredients
200gm pillow pack spinach, rocket & watercress
50gm mange tout, sliced lengthways
1 yellow bell pepper, thinly sliced
12 red cherry tomatoes, halved
12 yellow cherry tomatoes, halved
8 baby corn cobs, quartered
4 eggs, hard boiled, shelled & halved
30gm croutons
80gm Danish blue cheese, crumbled
1 Tblsp each of Dijon mustard, olive oil and lemon juice
2 Tblsp each of Helman’s low-fat mayo and fat free natural yoghurt
Method
Spray a frying pan with non-stick cooking spray.
Dry fry the bacon bits until crispy.
Drain on kitchen paper.
Make a dressing by combining the mustard, oil, lemon, mayo and yoghurt.
This is a very sharp dressing, but it goes really well with the salad.
Tear the salad leaves into a bowl.
Arrange the other ingredients, in layers, finishing with the eggs, croutons, cheese and bacon.
Serve the salad with the dressing and plain boiled baby potatoes or crusty bread.
200gm pillow pack spinach, rocket & watercress
50gm mange tout, sliced lengthways
1 yellow bell pepper, thinly sliced
12 red cherry tomatoes, halved
12 yellow cherry tomatoes, halved
8 baby corn cobs, quartered
4 eggs, hard boiled, shelled & halved
30gm croutons
80gm Danish blue cheese, crumbled
1 Tblsp each of Dijon mustard, olive oil and lemon juice
2 Tblsp each of Helman’s low-fat mayo and fat free natural yoghurt
Method
Spray a frying pan with non-stick cooking spray.
Dry fry the bacon bits until crispy.
Drain on kitchen paper.
Make a dressing by combining the mustard, oil, lemon, mayo and yoghurt.
This is a very sharp dressing, but it goes really well with the salad.
Tear the salad leaves into a bowl.
Arrange the other ingredients, in layers, finishing with the eggs, croutons, cheese and bacon.
Serve the salad with the dressing and plain boiled baby potatoes or crusty bread.
Mozzarella pasta salad
Serves 4 : Very easy : Quick
Ingredients
240gm small pasta shells
160gm low fat mozzarella, cut or torn in chunks.
12 red cherry tomatoes, sliced
12 yellow cherry tomatoes, sliced
50gm wild rocket, torn
For the pesto:
20gm basil (leaves and stalks)
2 Tblsp olive oil
1 Tblsp balsamic vinegar
1 Tblsp water
20gm pecorino cheese
1 clove garlic
30gm pine nuts
Method
To make the pesto:
Place all the ingredients in a food processor and blitz to a paste.
Cook the pasta in lightly salted boiling water until al dente.
Cool under cold running water.
Drain well.
In a large bowl, stir the pesto through the pasta until the shells are coated.
Add the mozzarella, tomatoes and rocket and toss well.
Serve with crusty bread if desired.
I’ve used pecorino cheese because it was what I had – you could use parmesan instead. Pecorino has a similar flavour but costs less than parmesan.
240gm small pasta shells
160gm low fat mozzarella, cut or torn in chunks.
12 red cherry tomatoes, sliced
12 yellow cherry tomatoes, sliced
50gm wild rocket, torn
For the pesto:
20gm basil (leaves and stalks)
2 Tblsp olive oil
1 Tblsp balsamic vinegar
1 Tblsp water
20gm pecorino cheese
1 clove garlic
30gm pine nuts
Method
To make the pesto:
Place all the ingredients in a food processor and blitz to a paste.
Cook the pasta in lightly salted boiling water until al dente.
Cool under cold running water.
Drain well.
In a large bowl, stir the pesto through the pasta until the shells are coated.
Add the mozzarella, tomatoes and rocket and toss well.
Serve with crusty bread if desired.
I’ve used pecorino cheese because it was what I had – you could use parmesan instead. Pecorino has a similar flavour but costs less than parmesan.
Mixed bean tagine
Serves 4 : Very easy : Quick
Ingredients
2 red onions, sliced
1 heaped tsp each: coriander, cumin and cinnamon
1 medium butternut, cut in chunks
250gm courgettes, sliced thickly on the diagonal
1 x 400gm whole peeled tomatoes, sliced
100gm seedless raisins
400ml vegetable stock
1 x 400gm can mixed beans
200gm frozen peas
4 Tblsp chopped mint
240gm rice
1 tsp tumeric
Method
Cook the rice with the tumeric in lightly salted boiling water.
Once cooked, drained and keep warm.
Spray a large pan with non-stick cooking spray.
Gently dry fry the onions until soft
Add the butternut, courgettes, stock, raisins and tinned tomatoes.
Cover and simmer for 10 minutes.
Tip in the mixed beans and frozen peas.
Simmer for a final 5 minutes.
Serve the tagine with the rice, garnished with freshly chopped mint.
2 red onions, sliced
1 heaped tsp each: coriander, cumin and cinnamon
1 medium butternut, cut in chunks
250gm courgettes, sliced thickly on the diagonal
1 x 400gm whole peeled tomatoes, sliced
100gm seedless raisins
400ml vegetable stock
1 x 400gm can mixed beans
200gm frozen peas
4 Tblsp chopped mint
240gm rice
1 tsp tumeric
Method
Cook the rice with the tumeric in lightly salted boiling water.
Once cooked, drained and keep warm.
Spray a large pan with non-stick cooking spray.
Gently dry fry the onions until soft
Add the butternut, courgettes, stock, raisins and tinned tomatoes.
Cover and simmer for 10 minutes.
Tip in the mixed beans and frozen peas.
Simmer for a final 5 minutes.
Serve the tagine with the rice, garnished with freshly chopped mint.
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