Sue’s Cook Book

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.

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 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!

This curry is different to others I make as it has a sweet and sour quality which is really delicious – you must try it! You need to plan ahead as there is 2-3 hours of marinating before you cook.

Serves 4

500g or 1lb skinless chicken breast cut into thick slices
1/2 teaspoon chilli powder
3 teaspoons garam masala
2.5 cm or 1 inch piece of fresh ginger peeled and grated
2 cloves garlic crushed
125g or 5oz ready to eat apricots halved
2 onion finely sliced
400g or 14oz can chopped tomatoes
3 teaspoons sugar
6 teaspoons white wine vinegar
salt

Place chicken in a large bowl and add chilli, garam masala, ginger and garlic and mix well. Cover and place in the fridge for 2-3 hours to marinate.

Place the apricots in a separate bowl, and pour 155ml or 15 fl oz water over and leave to soak for 2-3 hours.

Spray a large pan with oil and add the marinated chicken and fry over a high heat until cooked and browned all over. Remove from pan and set aside.

Spray the pan again with oil and add the onion – cooking for 5 mins until soft.

Add chicken back to the pan with the tomatoes and cook for 20 mins with a lid on the pan.

Drain apricots and add to the pan with sugar and vinegar. Season with salt. Cover the pan and simmer for another 15 mins.

Check seasoning and adjust if necessary.

Serve hot with basmati rice – delicious!