Recipe's
Monday 05 December 2011
Tropical muesli crunch
• In a large sundae glass or bowl, add a large portion of mixed tropical fruits and layer with fresh strawberries and low-fat natural yogurt. Top with 50g/2oz with No Added Sugar Muesli.
• Add a teaspoon of granulated sweetener to the yogurt, if desired.
Tuna Pasta Salad
• In a sandwich box, mix together a large portion of cooked pasta shapes with 113g canned tuna (in spring water)
• Add diced cucumber, grated carrot, sweetcorn, a generous dollop of very low-fat fromage frais and a level tablespoon of reduced calorie mayonnaise (2½ Syns).
• Add 2 Mini Babybel cheeses, diced and mixed in, or sliced onto 1 Ryvita.
Spicy chilli and butternut squash risotto (makes 4 servings)
• Bring 852ml/1½ pts stock to the boil in a saucepan. Meanwhile, spray a large non-stick frying pan or saucepan with Fry Light. Add 1 finely chopped red onion, 2 finely chopped cloves of garlic and 1 deseeded and finely sliced chilli, and cook gently for 2-3 minutes, stirring occasionally.
• Increase the heat under the frying pan to medium and add 255g/9oz of Arborio or risotto rice to the pan, along with 140g/5oz chopped butternut squash. Stir in a ladleful of the hot stock.
• Wait until the stock has been absorbed, then continue to add a ladleful of boiling stock at a time, as soon as each addition of liquid has been absorbed. Stir constantly to prevent it from sticking.
• Add the stock in this way until the squash and rice are creamy and al dente (tender, but retaining a bite). Season, stir in some parsley and serve.
Ploughman’s lunch
• Pile your plate with lettuce, tomato, cucumber and pickled onions, and a add hard-boiled egg, chopped apple and a 42g/1 ½oz hunk of reduced-fat Cheddar cheese.
• For added tang, include a Waldorf salad, made by chopping celery, Granny Smith apple, 28g chopped dried apricots and 3 walnut halves and mixing with very low fat fromage frais.
Prawn Salad
• Start with a bed of crisp iceberg lettuce leaves topped with piles of prawns coated in Marie Rose dressing, made from low-fat fromage frais mixed with a drop or two of Tabasco sauce and a level tablespoon of ketchup.
• Add sliced cucumber stick and quartered tomatoes.
Greek cous cous salad
• In a big bowl, mix together loads of sliced tomatoes, red onion and cucumber and drizzle with low-fat vinaigrette.
• Mix in a small tin of sweetcorn and 5-6 tablespoons of cooked cous cous couscous.. T
• Then crumble 40g chopped feta on top. Enjoy with 50g of reduced fat houmous
Thick carrot and coriander soup -freezes brilliantly- make in bulk and freeze
• Roughly chop 9 carrots and 1 large onion and place them in a large saucepan with ½ tsp of garlic salt, 1 tsp of ground coriander, 85g/3oz of yellow split peas, the same quantity of pearl barley and 1¼ litres/2 pints of stock.
• Bring to the boil and simmer for 1 ½ hours, adding more water if necessary.
• Whizz in a food processor or with a hand blender and serve with a swirl of very low fat natural yogurt and fresh coriander leaves.
Fresh spinach salmon
Prep time 10 mins
Cooking time 10 mins
Serves 2
2 handfuls of fresh spinach
100g sliced mushrooms
1 small onion, finely chopped
2 x 200g fresh salmon fillets
1 tbsp extra virgin olive oil
Grated zest of ½ a lemon
Squeeze of lemon juice
Black pepper
• Season the fish and fry in oil for 5 mins each side or until cooked through. Set aside and keep warm. Add extra oil to pan and fry chopped onion, then add mushrooms, keep stirring and add spinach until it wilts. Stir in the lemon and arrange over fish.
Chicken Korma
Prep time 10 mins
Cooking time 15 mins
Serves 2
2 Chicken breasts diced or equivalent turkey
1 tbsp extra virgin olive oil
1 tbsp mild curry powder
1 tbsp tomato puree
1 tbsp ground almonds
½ medium onion chopped
2 tbsp single cream / crème fraîche
1 tbsp water
• Fry chicken and onions in olive oil until browned and cooked through.
• Add curry powder and fry for 1 min.
• Stir in cream, ground almonds, water and tomato puree.
• Bring to boil stirring simmer for 2–3 mins.
• Serve with a mixed salad and rice.
Creamy pasta bake
• Fry lots of red onion, garlic and mushroom in Fry Light.
• Add 1 large jar passata with basil, heat through and melt in 2 tablespoons of light cream cheese.
• Stir into lots of cooked pasta, sprinkle with 1 level tablespoon of pine nuts and bake in the oven at 190°C/Gas 5 for 20 minutes.
Peppered steak
Prep time 5 mins
Cooking time variable
Serves 1
175 - 275g steak
1 tsp black pepper
1 tbsp cream or 2 tbsp crème fraîche
2 tsp butter or olive based spread for frying
• Sprinkle black pepper over steak.
• Fry steak in butter or oil on both sides until cooked to your preference. Pour over cream / crème fraîche. T
• urn steak over and serve when cream has heated through.
• Serve with large salad or green vegetables and a few new potatoes (3-4).
Avocado, bacon & egg salad
Prep time 10 mins
Serves 2
Small bag of baby salad leaves
4 hard boiled eggs, quartered
6 slices of lean bacon, grilled and crispy, cut into pieces
1 avocado, de-stoned and cubed
1 small red onion, finely chopped
• Combine all above and drizzle your choice of dressing (see ‘olive oil dressings’ recipes)
Sweet & sour pork
Prep time 10 mins
Cooking time 12 mins
Serves 2
250g lean pork fillet, thinly sliced
3 tbsp extra virgin olive oil
1 garlic clove, finely chopped
1 small red pepper and 1 small yellow pepper, deseeded and finely sliced
½ tsp honey
4 spring onions, chopped into 4 cm lengths
10 ml white wine vinegar
50 ml water
1 tsp tomato puree
1 tbsp soy sauce
Finely chopped spring onion to garnish
• Heat 2 tbsp olive oil in pan and stir fry pork over medium heat for 5 mins. Remove and set aside.
• Heat remaining olive oil in pan and sauté spring onions, garlic and peppers for 3 mins.
• Return pork to pan, stir in fructose, white wine vinegar, water, tomato puree and soy sauce.
• Simmer for 3 mins and serve garnished with finely chopped spring onion.
• Serve with stir fried mixed vegetables and a little basmati rice.