Sue’s Cook Book

This is a great low fat pudding - really good served with low fat ready-made custard! Just 190 kcals and 0.89g fat.

Serves 4

75g or 3oz mixed dried fruit
150ml or 1/4 pint apple juice
115g or 4oz stale brown or white bread diced
1 teaspoon mixed spice
1 large banana, sliced
150ml or 1/4 pint skimmed milk
1 tablespoon demerara sugar

Preheat the oven to 180 fan forced.

Place the dried fruit into a small pan with the apple juice and bring to the boil.

Remove the pan from the heat and stir in the bread, spice and banana. Spoon the mixture into a shallow 1.2 litre/ 2 pint ovenproof dish and pour over the milk.

Sprinkle with the demerara sugar and bake for 25-30 mins until firm and golden brown. A great winter warmer!

This is a great summer dish and of course you can substitute the mackerel for the more traditional tuna if you wish. Mackerel contains omega 3 fats which is so good for you and overall the dish is low in fat and calories.

Serves 4

225g or 8oz farfalle pasta (bows)
175g or 6oz green beans trimmed
2 smoked mackerel fillets
115g or 4oz cherry tomatoes, halved
1 tablespoon capers
25g or 1oz pitted black olives
4 eggs

Dressing:
1 tablespoon olive oil
1 garlic clove crushed
1 tablespoon lemon juice
1/2 teaspoon grated lemon rind
salt and pepper

Cook the pasta according to the packet instructions, then drain and rinse well with cold water.

Place the eggs into a pan of boiling water and let them simmer for 8 mins so that they are not completely hard boiled. Then place the pan under running cold water for a few minutes and allow the eggs to sit in the cold water.

Cook the green beans in boiling water for 4-5 mins so that they are al dente, then drain and rinse in cold water.

Divide the pasta between 4 plates and then break up the mackerel into bite-size pieces and place on top of the pasta.

Then arrange the green beans on top, scattering the tomatoes, capers and olives over.

Remove the shells from the eggs and divide each into quarters and arrange on top.

Prepare the dressing by mixing all the dressing ingredients together and give it a taste to check the seasoning and adjust if needed.

Drizzle the dressing between the salad plates and finish each with a grind of black pepper. Fresh and delicious!

This would also make a great lunch to take to work or for a picnic.

This pudding is delicious and it is lower in fat and calories than a standard recipe. I’m not going to say that it is 100% angelic - but it is certainly better for you than a full-fat version :0)

Serves 6

1 and 1/4 cups pitted dates
1 teaspoon bicarbonate of soda
1 and 1/2 cups self-raising flour
1 cup dark brown sugar
2 and 1/2 tablespoons reduced fat spread
2 egg whites - try an egg yolker if you find separating eggs difficult!
1 teaspoon vanilla extract

For the sauce:
3 teaspoons dark brown sugar
3 tablespoons golden syrup
2 tablespoons reduced fat ricotta cheese

Heat the oven to 170 fan forced and lightly grease a 20cm square cake tin and line with baking paper or alternatively use a silicone mould.

Roughly chop the dates and place in a small pan with 3/4 cup of water. Bring to the boil and then simmer until most of the liquid has been absorbed. Then add the bicarbonate of soda.

Place flour, sugar, spread, egg whites and vanilla in a bowl and beat until blended. Add the date mixture and then pour into the cake tin and level the surface.

Bake for 30-40 mins - it is ready when a skewer comes out clean.

To make the sauce, place the sugar, syrup, and reduced fat ricotta into a pan and heat until melted and smooth.

Cut the pudding into 6 portions and serve with the sauce poured over and low fat ice cream if desired (and who wouldn’t?!)

This is a delicious and lighter alternative to a beef lasagne - just 424 kcal and 7.2g fat per serving. Simply serve with a salad on the side.

Serves 4

250g or 10oz frozen chopped spinach, thawed and all moisture squeezed out
1/2 teaspoon ground nutmeg
450g or 1lb cooked chicken breast, diced
4 sheets no pre-cook lasagne sheet
1.5 teaspoons cornflour mixed with a little water
1 vegetable stock cube
425ml or 15 fl oz skimmed milk
4 tablespoons finely grated parmesan cheese
salt and pepper

Tomato sauce:
1 onion chopped
2 garlic cloves crushed
400g or 14oz can chopped tomatoes
1/2 pint passata (sieved tomatoes)
1 teaspoon sugar
1 tablespoon tomato puree
1 teaspoon mixed herbs
salt and pepper

Preheat the oven to 180 fan forced.

Heat a large saucepan and spray lightly with oil. Add the onion and garlic and let it cook for 5 mins to soften. Then add the tomatoes, passata, sugar, herbs, tomato puree, salt and pepper and let the sauce simmer for 15 mins.

Lay the spinach on the bottom of an ovenproof dish. Sprinkle with nutmeg and season.

Arrange the chicken over the spinach and then pour over half of the tomato sauce. Place the lasagne sheets on top and then pour over the remaining tomato sauce.

Pour the skimmed milk into a non-stick pan and bring to the boil, then add the cornflour and water mixture stirring constantly to prevent lumps. Crumble the stock cube into the sauce and season with salt and pepper - mix well.

Pour the white sauce over the lasagne and then sprinkle the parmesan over.

Bake for 30 mins until golden.

This is great for serving with BBQ’s, cold meats and my chicken kebabs and is low fat and good for you! Add the dressing just before serving as otherwise the vegetables will go a bit soggy.

Serves 4

1/4 white cabbage shredded
1/4 chinese cabbage
1 large carrot coarsely grated
1/2 red pepper cut into fine strips (julienne)
1/2 red onion finely sliced

For the dressing:
1/2 cup sweet chilli sauce
dash of fish sauce
2 tablespoons soy sauce

Place all the ingredients into a large bowl and mix thoroughly - remember to add the dressing later if you are not serving immediately :0)

These kebabs are great for BBQ’s or serving as a main course with basmati rice and sweet chilli sauce. I also like serving them with Asian Coleslaw - see next recipe.

Serves 4

4 skinless chicken breasts, cubed
1 rounded tablespoon curry paste - I always use Pataks Lemon and Coriander Tikka Masala paste
1/4 pint low fat natural yogurt
1/2 red pepper cut into chunks
1/2 green pepper cut into chunks
8 wooden skewers soaked in warm water for 30 mins

Place the chicken, curry paste and yogurt into a bowl and mix well. Place in the fridge and let it marinate for an hour.

Get your BBQ going or pre-heat your health grill

Thread the chicken and peppers onto the pre-soaked skewers and then place on the BBQ or health grill for 5-10 mins until cooked through.

This soup is adapted from Rosemary Conley’s ‘Low Fat Cookbook’ and is excellent for a warming lunch and very good for you - just 193 kcals and 1.9g fat.

Serves 6

1 onion finely chopped
225g or 8oz leeks halved lengthways and then sliced
225g or 8oz carrots diced
1 tablespoon ground cumin
175g or 6oz red lentils, rinsed
1.2 litres or 2 pints vegetable stock
1 teaspoon mixed herbs
1/2 teaspoon chilli powder
2 tablespoons tomato puree
salt and pepper

Spray a large saucepan with a little oil and then fry the onion and leeks for 3-4 mins.

Add the carrots, cumin, lentils and vegetable stock and bring to the boil. Then add the herbs and chili powder.

Reduce the heat and simmer for 30 mins until the lentils and vegetables are tender.

Stir in the tomato puree and season well with salt and pepper. Have a quick taste and adjust seasoning if necessary.

Healthy and delicious!

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.

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.