Sue’s Cook Book

This is a very simple but effective way of jazzing up chicken. Again, great for entertaining as you prepare in advance and it can continue to marinate until you are ready to cook. Best of all it’s low in fat and calories – just 350 kcal and 8.5g fat per serving.

Serves 6

2 seedless oranges

1/2 cup or 185g honey

2 tablespoons Dijon mustard

1.5 tablespoons chopped fresh rosemary

4 cloves garlic crushed

1.5 kg or 3lb chicken pieces or use chicken breast if preferred – one per person

Squeeze the juice from one orange into a bowl and add the honey, mustard, rosemary and garlic and mix well.

Cut the other orange in half and then slice so you have semi-circular slices.

Add the orange slices and the chicken to the orange juice mixture. Season and mix well and leave to marinate for at least 4 hours.

When you are ready to cook, pre-heat the oven to 180 fan forced.

Line a large baking tray with foil and then arrange the chicken and the marinade in the tray.

Bake for 40-50 mins or until the chicken is golden, turning once in the marinade whilst cooking.

This versatile dish goes well with roast potatoes and vegetables or rice and salad.

You can make this main course in the time it takes to cook your rice to accompany it – just 10 mins! Very tasty and good for you – I don’t have the kcals or fat content breakdown as this is my own concoction, but it is almost certainly low in fat and calories. Enjoy!

Serves 4

2 x 400g or 14oz tin of green lentils drained and rinsed

2 x 400g or 14oz tin of chopped tomatoes

1 block paneer cheese, cut into bite-sized pieces

1 rounded tablespoon curry paste

1 rounded tablespoon tomato puree

salt and pepper

a good handful of fresh spinach leaves

Heat a non-stick frying pan on a medium heat and spray with a little oil. Add the paneer pieces  and allow to brown all over.

Place the lentils, tomatoes, curry paste,  tomato puree, salt and pepper in a pan . Give it a good stir and heat gently. You may wish to add a little water if the mixture is thick (depends on how juicy the tinned tomatoes were!)

Just before your rice is cooked, add the browned paneer cheese and stir gently to mix.

Then add the spinach literally 2 minutes before serving (to retain all the goodness) stir into the curry and allow to wilt.

Have a quick taste to adjust the seasoning if necessary.

Serve with rice and mini poppadums* if desired – yum!

*Mini poppadums are a great low fat companion to your curry – just place 8 on into your microwave and cook on high for one minute – too easy!

This is ideal to serve alongside cold meats and pate and will keep in the fridge for a week or so – just place in an airtight container or jar in the fridge.

115g or 4oz soft dark brown sugar

150ml or 1/4 pint cider vinegar

2 teaspoons ground coriander

1/2 teaspoon allspice

juice and zest of 1 lemon

pinch salt

450g or 1lb fresh dark plums (preferably Victoria)

In a large saucepan, dissolve the sugar in the cider vinegar over a low heat.

Add the spices, lemon zest, lemon juice, and salt.

Cut the plums into quarters and remove the stones. Add the plums to the pan and then cover. Simmer gently for 15 mins and then remove from the heat and allow to cool with the lid still on.

Pour into your container and place in the fridge until needed. Tangy and delicious!

Bored of the same old potatoes on your plate? Or want something different to serve as a side dish when entertaining? This is perfect! Best of all it’s low fat – just 0.8g fat per serving and 185 kcal.

Serves 4

450g or 1lb potatoes

1 onion finely diced

600ml or 1 pint skimmed milk

1 bay leaf

1 garlic clove crushed

50g or 2oz fresh breadcrumbs

1 tablespoon fresh parsley chopped

salt and black pepper

Preheat the oven to 180 fan forced.

Wash and peel the potatoes and then cut into 5mm (1/4 inch) dice.

Place potatoes in the bottom of an oven dish, then add the onion and season with salt and pepper.

Place the milk into a saucepan and add the bay leaf and garlic. Heat the milk until boiling and then pour onto the potatoes.

Bake in the oven for 30-40 mins and then remove from the oven and sprinkle the breadcrumbs and parsley over the top.

Return the oven for a further 10-15 mins until golden brown.

If you wanted to, a handful of finely grated parmesan in the breadcrumb and parsley topping would be great – but obviously increase the fat and calorie content.

This is adapted from a Rosemary Conley recipe and it is very quick and so low in fat and calories – just 58 kcals and 1.2g fat per serving! For a more substantial meal you could add some cooked noodles and chicken to the bowl.

Serves 4

225g or 8oz frozen sweetcorn

2 fresh red chillies seeded and finely chopped or 1 teaspoon chilli flakes

1 red pepper seeded and finely chopped

6 spring onions finely sliced

1.2 litres or 2 pints vegetable stock

2 tablespoons soy sauce

1 tablespoon clear honey

1 tablespoon rice wine vinegar

salt and pepper

Place all the ingredients in a large saucepan and simmer for 15-20 mins.

Have a taste and add salt and pepper if needed.

Serve. How easy is that!

This is a great light starter if you are entertaining or a side dish for a BBQ. It’s also incredibly easy to put together and very attractive on the plate.

Serves 4

1 large jar roasted red peppers, drained

100g or 4oz of goats cheese or feta

50g or 2oz pine nuts lightly toasted

4 good handfuls of rocket

4 teaspoons red pesto

splash of white wine vinegar

salt and pepper

Plate a non stick frying pan onto a medium heat and once warm, add the pine nuts and swirl around in the pan for a few minutes until lightly toasted. Do not take your eye off them or they will be black!

Place the rocket leaves in the centre of four large plates.

Drain the jar of peppers and then tear the peppers into pieces – use as much as you feel appropriate! Lay the pepper strips onto the rocket.

Break up the goats cheese with your fingers and sprinkle over the peppers and rocket. Then  scatter over the pine nuts.

Mix the red pesto with a little white wine vinegar until you have a dressing consistency. Add salt and pepper and have a taste – adjusting the quantity of pesto or vinegar if needed.

Drizzle the dressing over the salad and around the side of the plate and finish with a grind of black pepper over the top.

Delicious!

This is adapted from recipe by health guru Gillian McKeith and so of course it is incredibly good for you and low in fat. Perfect for lunch on a cold day – goodness in a bowl! You need to plan ahead as the split peas need to be soaked overnight.

Serves 4

225g yellow split peas, soaked overnight (or 12 hrs) in cold water

2 veg stock cube

1 onion finely chopped

1 sweet potato peeled and chopped

3 carrots, peeled and sliced

freshly ground black pepper

Pour the pre-soaked peas into a sieve and rinse well with cold water.

Place into a large saucepan and cover with 1.5 litres of cold water, then add the stock cubes.

Bring to the boil and then lower the heat and simmer for 25 mins. Remove any scum that rises to the surface.

Add all the veg and simmer for another 15-20 mins or until the veg is tender.

Remove from the heat and allow to cool, then blend with a hand held blender until smooth.

Return to the pan and re-heat gently and then serve.

This cake is delicious, quick to make and low fat – less than 150 kcals and 1g fat per slice

1.5 cups or 225g plain flour

0.5 cup or 110g caster sugar

2 teaspoons baking powder

grated rind of half a large orange

2 eggs beaten

1 cup or 280g low fat yogurt

2 tablespoons orange juice

1 teaspoon vanilla essence

Orange Syrup:

0.75 cup or 185ml orange juice

1 tablespoon caster sugar

grated rind of half a large orange

Preheat oven to 160 fan forced and grease and line a 2lb or 1kg loaf tin or use a silicone loaf tin – no need to line or grease!

Sift dry ingredients into a large bowl and stir through the orange rind.

Combine eggs, yogurt, juice and vanilla and mix into dry ingredients.

Pour into tin and bake for 45 mins – check that a skewer entered into cake comes out clean if you wish.

After 10 minutes, trun out cake onto a cooling rack and then whilst still warm place onto a plate.

Make the syrup by placing the juice of the orange and the sugar into a pan and heat on low for 5 mins until reduced and syrupy. Then stir in rind.

Make holes in the top of the cake with a skewer and whilst cake is still warm, pour half of the syrup over.

Cut into slices and serve with the remaining syrup. Delicious and guilt-free!

My mums scones are so easy to make and so delicious – go on treat yourself to afternoon tea!

Makes 12-15 scones

200g or 8oz self-raising flour
50g or 2oz butter cut into small pieces
50g or 2oz caster sugar
1 tsp baking powder
2 eggs beaten
Milk to mix

Pre-heat oven to 200 degrees.
Grease a large baking sheet.

Sift flour and baking powder into a bowl. Rub butter into flour so that it resembles breadcrumbs.

Add sugar and eggs and gradually add milk and mix with a knife or your hands to make a soft but not sticky dough.

On a floured surface, roll out the dough to a thickness of 1.5cm. Make the scones by using a round cutter and place on the greased baking tray and then brush with milk.

Place in the oven for approx 10 minutes until lightly brown on top.

Allow to cool on a cooling rack and then serve with butter, strawberry jam and whipped double or clotted cream – angels kisses as my dad would say!

This is a fab carrot cake recipe – not low in fat but I think we can make out that it’s good for us as it has wholemeal flour AND carrots in it :0)

1 cup wholemeal plain flour
1 tsp bicarconate of soda
1 tsp ground cinnamon
1 cup sultanas
1.5 cups finely grated carrot (approx 2 medium carrots)
1 cup raw sugar
1 cup chopped pecans
2 eggs
1/2 cup maize or sunflower oil

For the icing:

100g cream cheese
100g sifted icing sugar
1/2 tsp cinnamon

Pre-heat oven to 170 degrees fan forced.
Grease and line 28 x 18cm baking tin

Sift flour, soda and cinnamon into a bowl and return husks to bowl.

Add sultanas, carrot, pecans and sugar and mix well.

Beat the eggs and oil together and add to dry ingredients mixing well.

Pour mixture into tin and level the top.

Bake for 40 mins – test with a skewer – if it comes out clean the cake is cooked.

Allow cake to cool on a cooling rack for 10 mins and then turn it out.

When it is completely cool, make the icing by mixing the cream cheese and icing sugar together and then spread on to the cake.

Finish with a light dusting of cinnamon.