HEARTY VEGETABLE & LENTIL SOUP

Serves 4

INGREDIENTS1 medium sized leek4 large potatoes3 large carrots½ medium sized swede2 medium onions5oz/140g red lentils2 low salt - vegetable stock cubes

METHOD• Prepare and dice all the vegetables. Put in large pan - add made up stock and lentils• Bring to the boil, reduce heat and simmer for about 40 minutes.• Add more water during cooking if required.

Other seasonal vegetables of your choice can be used. Serve with wholemeal or granary bread

Leek and Potato soup

Serves 4 Ingredients. 2 Large Leeks—sliced. 3 large Potatoes -diced 1/2 pint semi skimmed milk 1 Pints Vegetable stock— Season to taste. Method. • Peel and slice the leeks sweat in a pan until the • leeks change colour. • Add the stock and season to taste cover and

simmer for 30 mins. • Once potatoes are cooked add the milk—DO NOT

BOIL • Put the soup into bowls, then serve

Minestrone Soup

Serves 3

Ingredients

• teaspoon oil • 1 clove garlic, crushed • 1 small onion, chopped • 1 small carrot, chopped • 1 sticks celery, finely sliced • 225g/½lb floury potatoes, chopped • ¾L/1 pint vegetable stock • 1 x 200g can chopped tomatoes • 60g/2oz small pasta shapes • 100g/3½oz French beans, halved • 60g/2oz frozen peas • ¼ Savoy cabbage, roughly chopped • 2 tablespoons fresh parsley, chopped • 2 tablespoons pesto sauce • 2 tablespoons fresh Parmesan shavings (optional) • salt and freshly ground pepper

Method

• Heat the oil in a large pan, add the garlic, onion, carrot, celery and potatoes and fry for 3-4 minutes until beginning to soften but not brown.

• Add the stock and tomatoes bring to the boil and simmer for 10 minutes. Add the pasta, beans, peas and cabbage and continue to cook for a further 10 minutes or until the pasta is cooked.

• Stir through the parsley and pesto and season well. Serve topped with Parmesan shavings and traditional Italian bread such as Ciabatta or Foccacia.

Red Lentil Soup

Serves 2

Ingredients

• 100g/3½oz red lentils • 1 small onion, chopped • 1 carrot, chopped • 1 clove garlic, crushed • 600ml/1 pint good vegetable stock • 2 tablespoons light crème fraiche • 1 tablespoon fresh parsley, chopped • salt and freshly ground black pepper

Method

• Place the lentils, onion, carrot, garlic and stock into a pan, bring to the boil and simmer for 20-25 minutes until the lentils are tender.

• Transfer to a blender with the crème fraiche and parsley and blend until smooth. Season and serve with a chunk of bread

Sweet Potato Soup

Serves 2

Ingredients

• 1 teaspoon oil • 1 onion, chopped • 2 cloves garlic, crushed • 1 small carrot, chopped • 450g/1lb sweet potato, chopped • 450ml/¾ pint vegetable stock • 2 tablespoons fresh parsley, chopped • salt and freshly ground black pepper

Method

• Heat the oil in a medium pan, add the onion and the garlic and fry for 3-4 minutes, until softened.

• Add the carrot and the sweet potato and continue to fry for 2-3 minutes.

• Pour over the stock, bring to the boil and simmer for 12-15 minutes until the vegetables are tender.

• Transfer to a blender or food processor and blend until smooth.

• Return to the pan, stir through the parsley season well and serve with crusty bread.

Hearty Spanish Omelette

Serves 2

Ingredients

• 450g/1lb potatoes, peeled and sliced1 teaspoon oil • 1 red onion, sliced½ green pepper, thinly sliced • 1 tablespoon fresh parsley, chopped • 3 eggs, beaten • 1 tablespoon grated parmesan • salt and freshly ground black pepper • You can add any other vegetable or bacon.

Method

• Cook the potatoes in boiling water for 5-6 minutes until just tender.

• Heat the oil in a smallish pan, add the onion and pepper and fry for 3-4 minutes until softened.

• Add the potato and parsley and gently combine. Beat together the eggs and parmesan and season

• Pour the egg mixture into the pan and cook for 3 minutes then place under a hot grill and cook until golden and set.

• Serve with a crisp salad.

All in One Chicken Stew

Serves 2

Ingredients

• 4 pieces of quorn chicken or boneless, skinless chicken thighs, halved

• 1 tablespoon plain flour, seasoned • 2 teaspoons oil • 1 onion, cut into wedges • 1 clove garlic, crushed • 1 large carrot, peeled and cut into chunks • 12 new potatoes, halved • 300ml (½ pint) chicken stock • small savoy cabbage, finely shredded • black pepper, freshly ground

Method

• Toss the chicken in the seasoned flour. • Heat the oil in a pan, add the chicken pieces and brown all

over. • Remove from the pan and set aside. • Add the onions, garlic, carrot and new potatoes to the pan

and fry for 3–4 minutes, and then slowly stir in the stock. • Return the chicken to the pan, bring to the boil, cover and

simmer for 30 minutes until the vegetables are tender. • Add the cabbage, season well and continue to cook for a

further 5 minutes.

Fab fish, chips & peas

Serves 2

Ingredients

• 2 large potatoes, cut into thick chips and parboiled for 5 minutes

• 2 teaspoons olive oil • 2 x 200g pieces white fish fillet of your choice, eg

haddock, swordfish, halibut • Juice ½ lemon • 1 teaspoon butter, melted • 1 x 300g tin marrowfat peas, drained • 1 tablespoon tartar sauce • freshly ground black pepper

Method

• Preheat the oven to 220ºC/425ºF/gas mark 7. • Toss the parboiled chips in the oil and season with plenty

of black pepper. Place on a non-stick baking sheet and cook for 25-30 minutes until golden and tender.

• Place the fish fillets onto a grill pan lined with kitchen foli, brush with a little melted butter, drizzle over the lemon juice and season with black pepper.

• Place under a hot grill for 5-6 minutes until just cooked. • Heat the peas in a small pan of boiling water. Drain then

roughly mash together with a tartar sauce. Serve with the fish and chips.

Fish Parcels

Serves 2

Ingredients:

1 lb White Fish.

3 Fresh Sliced Tomatoes.

½ lb Sliced Mushrooms.

Small tin Sweet Corn.

Mixed Sliced Peppers.

Low Fat Cheese - grated.

Lemon – herbs of your choice.

Low Fat Spread

Method:

• Wash and dry fish. • Put fish onto a grease piece of foil. • Put on topping of your choice – mixture of

vegetables, herbs and cheese. • Wrap fish with topping up in the foil to form a parcel. • Bake in oven gas mark 5/ 190 °c/ 375°f for about

20/25 mins. or until fish and topping are cooked. • Serve with potatoes boiled or baked, or boiled rice.

Boxing Day Turkey & Chickpea Curry

Serves 2

Ingredients

• 1 teaspoon oil • 1 onion, sliced • 1 tablespoon medium curry paste • 300ml (½ pint) chicken stock • 200g (7oz) cooked turkey, chopped • 400g can chick peas, drained and rinsed • 2 tomatoes, chopped • 2 tablespoons Greek yogurt • coriander garnish •

Method

• Heat the oil in a non-stick pan. Add the onion and fry for 2–3 minutes until softened.

• Add the curry paste and continue to cook for 1 minute. • Add the stock, turkey, chick peas and tomatoes, and simmer

uncovered for 15 minutes. • Stir through the yogurt. • Serve with steamed rice and garnish with coriander.

Chicken Curry ( Murgh Salun)

Serves 6

Ingredients

• tablespoon olive oil • 2 large onions, chopped • 4 cloves garlic, chopped • 1 tablespoon fresh ginger, chopped • 8 tomatoes, chopped • 3 green chillies, finely chopped • pinch salt • 1½ teaspoons chilli powder • 12 small chicken thighs • 1½ teaspoons garam masala • 4 tablespoons natural low fat yogurt

Method

• Heat the oil in a pan, add the onion, garlic and ginger and fry until light brown.

• Add the tomatoes, green chilli, salt and chilli powder, mix well and continue to cook until the onion is softened. Add 2 tablespoons water and stir

• Add the chicken pieces, to the pan with the garam masala, yogurt and 200ml/7fl oz water, cover and simmer for 8-10 minutes, until the chicken is cooked.

Mixed Vegetable & Bean Curry

Serves 3

Ingredients

• ½ teaspoon oil • 1 small onion, chopped • 1 large potato, cubed • 1 tablespoon medium curry paste or powder • 300ml/½ pint vegetable stock • 200g/7oz cauliflower, cut into florets • 50g/1¾oz frozen peas • 400g can baked beans

Method

• Heat the oil in a medium pan. Add the onion and potato and fry for 3-4 minutes, until beginning to soften. Add the curry paste and continue to fry for 1 minute.

• Pour over the stock, cover and simmer for 8-10 minutes until the potato is almost tender

• Add the cauliflower and peas and continue to boil for 5-6 minutes, stir through the baked beans heat through and serve with pitta bread.

Potato & Lentil Curry

Serves 4

Ingredients

• 1 teaspoon oil • 1 onion, chopped • 1 teaspoon mustard seeds • 2cm fresh ginger peeled and grated • 1 teaspoon chilli powder • 1 teaspoon ground coriander • pinch turmeric • 6 tablespoon fresh coriander, leaves and finely chopped

stalks • 1 x 200g can chopped tomatoes • 2 tablespoons tomato puree • 125g/4½oz yellow lentils, washed and drained • 600ml/1pint vegetable stock • 900g/2lb floury potatoes, peeled and cubed • fresh coriander

IMethod

• Heat the oil in a medium saucepan. Add the onion and fry for 2-3 minutes. Add the mustard seeds, ginger, chilli powder, coriander, turmeric and coriander stalks and continue to fry for 1 minute.

• Add the tomatoes, tomato puree and lentils to the pan and pour over the stock, bring to the boil, cover and simmer for 25 minutes or until the lentils are almost tender.

• Stir in the potatoes and continue to cook for 10-15 minutes until tender. Stir through the coriander leaves and serve with rice and naan bread.

•

Quick Chicken Korma

Serves 2

Ingredients

• 1 teaspoon rapeseed or groundnut oil • 1 onion, chopped • 2 tablespoons korma curry paste • 1 x 200g can chopped tomatoes • 2 medium chicken breasts, chopped • 1 tablespoon ground almonds • 150g carton natural yogurt

Method

• Heat the oil in a non-stick frying pan. • Add the onion and fry for 4-5 minutes until softened. Add

the paste and continue to fry for 2 minutes. • Add the tomatoes, bring to the boil and simmer for 2

minutes. • Transfer to a food processor and blend until almost

smooth. • Return to the pan, add the chicken and heat for 5-7

minutes or until the chicken is cooked. • Stir in the remaining ingredients, heat through gently -

without boiling, and serve with plenty of steamed basmati rice and a refreshing salad such as tomato, onion and cucumber.

Sag Aloo (Spinach & Potato)

Serves 6

Ingredients

• 1 tablespoon olive oil • 1 large onion, finely chopped • 4 cloves garlic, finely chopped • 3 green chillies, finely chopped • 1 tablespoon chopped fresh ginger • 1 teaspoon turmeric • pinch salt • 750g/1lb10oz potatoes peeled & cut into small pieces • 1½ teaspoons red chilli powder • 750g/1lb10oz spinach leaves, washed and chopped

Method

• Heat the oil in a non-stick frying pan, add the onion, garlic, chilli and ginger and cook for 2-3 minutes until softened.

• Stir in the turmeric and salt and cook for 5 minutes. Add the potatoes and red chilli powder, stir, cover and cook for 15-20 minutes over a medium heat

• Stir through the spinach, cover and cook for 25 to 30 minutes, until the potatoes are tender and the mixture quite dry

• Serve with boiled rice or chappati.

Stir Fried Mixed Vegetables

Serves 4

Ingredients

• 1 Red pepper • 1 Green pepper • 2 Carrots • 4oz Mushrooms • 2 Medium onions • 2 tbsp Vegetable oil • 2 tbsp Garlic chopped • 300ml Water • 2 tsp Light soy sauce • Salt & pepper to taste • 225g Chinese leaves or ½ white cabbage

Method

• Cut the Chinese leaves or cabbage in 4cm strips. Cut the red & green peppers and the onion into 4cm cubes. Cut the carrots diagonal into 5mm slices & cut the mushrooms into 3mm slices.

• Heat the wok or frying pan over a high heat. Add the vegetable oil and when it is very hot add the garlic, salt and pepper and stir fry for 1 minute.

• 3. Add the onion, carrots and peppers and stir fry for 1 minute. • Add the mushrooms, water and soy sauce. Cook over a high heat

for 2 minutes. • Add the Chinese leaves or cabbage and stir fry for up to 3 minutes

or until the greens or cabbage are thoroughly wilted. Serve at once.

Tomato, Tuna Pasta Bake

Serves 2

Ingredients

• 1 teaspoon oil • 1 small onion, thinly sliced • 1 clove garlic, finely chopped • 1 teaspoon chilli flakes (optional) • 400g can plum tomatoes • 175g (6oz) dried spaghetti or pasta shapes • 185g tin tuna in water, drained and flaked • grated Parmesan and basil to serve (optional)

Method

• Heat the oil in a medium frying pan, add the onion and garlic and fry for 2–3 minutes until the onion begins to soften.

• Add the chilli flakes (if using) and the tomatoes and gently squash with a wooden spoon. Bring to the boil, then simmer over a low heat for about 10 minutes.

• Meanwhile, cook the pasta according to the pack’s instructions and drain.

• Stir the pasta through the sauce with the flaked tuna and serve topped with Parmesan and basil (if using). This is great served with salad if you have any. If not, add 1 cup of peas to the pasta 2 minutes before the end of cooking time to add colour and extra goodness – remember, this will increase your vegetable portion intake.

Fruity Coronation Chicken Curry

Serves 2

Ingredients

• 2 teaspoons light crème fraîche • 4 teaspoons low-fat natural yogurt • 1 teaspoon medium curry powder • 1 tablespoon fresh coriander • 1 large, boneless, skinless chicken breast, cooked • and sliced • 3 fresh apricots, sliced • 1 mango, peeled and sliced • 3 spring onions, chopped • 1x 60g bag rocket •

Method

• In a bowl, mix together the crème fraîche, yogurt, curry powder and coriander.

• Stir through the remaining ingredients, then serve with couscous, toasted pitta or bread of your choice.

Mini potato pizza

Serves 4

Ingredients

• 2 baking potatoes, cooked and halved • 2 large tomatoes, sliced • 4 mushrooms, sliced • 2 spring onions, sliced • 2 tablespoons sweetcorn kernels, defrosted if

frozen • 125g/4½oz mozzarella, sliced or cheddar, grated

Method

• Preheat the oven to 200ºC/400ºF/gas mark 6. • Lay the tomato slices over the potato halves, then

layer on the remaining ingredients finishing with the cheese.

• Cook for 10-15 minutes until the cheese is golden and bubbling.

• Serve with salad.

Vegetable Topped Shepherd’s Pie

Serves 4 Ingredients:

• 500 g lean mince beef or Quorn mince • 1 medium sized onion • Gravy granules (low salt) • 5-6 large potatoes • ¼ turnips • ¼ cauliflowers • ¼ broccolis • 2 medium carrots • 50g grated cheese

Method:

• Peel and chop onion, potatoes, turnip cauliflower broccoli and carrots.

• Put carrots and turnip together and cauliflower and broccoli together and cook. Cook the potatoes in a separate pan.

• While the vegetables are cooking, in another pan brown off the mince. Drains off the excess fat, return to pan add the onion and just enough water to cover the mince, and cook until the onion is soft.

• Add the gravy granules to make a thick consistence. Place into a heat proof dish.

• When the vegetables are cooked, mash then together and cover the mince, smooth over the top and sprinkle over the cheese.

• Place into a hot oven or grill until cheese has melted.

Savoury vegetable bread & butter pudding

Serves

Ingredients

• 1 teaspoon oil • 1 medium courgette, sliced • 1 red pepper, sliced • 1 small onion, sliced • 100g/3½oz mushrooms, sliced • 1 teaspoon dried mixed herbs • ½ small Granary French stick, sliced • 2 medium eggs, beaten • 300ml/½pint skimmed milk • 15g/½oz cheddar, grated • salt and freshly ground black pepper

Method

• Preheat the oven to 200ºC/400ºF/gas mark 6. Heat the oil in a non-stick frying pan, add the courgette, pepper, onion and mushrooms and fry for 3-4 minutes until they start to soften. Stir through the dried herbs.

• Mix together the eggs and milk and season well. Place half of the vegetable mixture into the bottom of a lightly greased ovenproof dish. Cover with half the bread, spoon over the remaining mixture and top with bread. Pour the milk mixture over the pudding

• Place in the oven and bake for 15-20 minutes or until, golden and risen. Serve hot with salad or seasonal vegetables.

Banana & Satsuma trifle

Serves 5

Ingredients

• 75g Madeira cake, sliced • 2 tablespoons orange juice • 1 sachets sugar-free orange jelly • 2 Satsuma’s or 1 oranges, peeled and sliced • 1 bananas, sliced • 1 tin ready made low-fat custard • 1 x 100g carton virtually fat free fromage frais • 4 tablespoons light crème fraîche • To decorate: • Fruit, eg star fruit, fresh figs

Method

1. Layer the cake slices in the base of a large serving dish. Sprinkle over the orange juice.

2. Make up the jelly according to the pack instructions, leave to cool.

3. Layer the satsumas and the bananas over the trifle sponges. Pour over the jelly and leave to set.

4. Mix together the custard, fromage frais and crème fraîche and spoon over the trifle.

5. Decorate with the fruit and serve.

Quick Tiramisu

Serves 8

ingredients

• 8 sponge fingers • 125ml/1/4 pint serving coffee • 2 teaspoon caster sugar • 250g mascarpone • 125ml/1/4 pint of orange • Few drops of Vanilla • Dark Chocolate grated—to decorate

Method

• Use a medium dish around 8 to 10 inches in diameter, and arrange sponge fingers.

• Sweeten coffee with 1 teaspoon of sugar and pour over sponge fingers.

• Place mascarpone in a bowl and whisk with rest of sugar. • Add a little of orange juice to give a loose, shiny

consistency. • Pour the rest of the juice over the sponge fingers. • Smear the mascarpone over the sponge and decorate the

top with cocoa powder. • Keep in fridge until ready to serve

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