Archive for the 'Main Courses' Category

Spiced Plum Chicken

Author: Sue
11 27th, 2008

This is adapted from a BBC Good Food recipe from ‘101 Low Fat Feasts’. It is such an easy dish – but so full of flavour! Low in fat and calories – 360 kcals and 4g fat per serving.

Serves 4

1 onion chopped
1 garlic clove crushed
1 teaspoon turmeric
1/2 teaspoon each of ground cinnamon, coriander and ginger
500g or 1lb skinless chicken breast cut into strips
300 ml chicken stock
2 tablespoons tomato puree
200g mi-cuit plums or ready to eat prunes, stoned and halved
handful chopped fresh coriander

Spray a large pan with oil. Add the onion and cook for 5 mins until softened, then add the garlic and cook for another minute.

Add the spices and cook out for one minute before adding the chicken and cook for 5 mins until browned.

Add the stock and puree and season. Cook for 15-20 mins, adding the plums/prunes for the last 5 mins.

Serve with couscous and sprinkle with fresh coriander – delicious!



11 27th, 2008

This is a great main course if you have friends or family over and can be served hot or cold.

Serves 6-8

2 red peppers deseeded and cut into chunks
2 yellow peppers deseeded and cut into chunks
2 courgettes sliced
1 red onion sliced
6 pieces of fresh salmon fillet
2 tablespoons red pesto
500g pack fresh puff pastry
1 egg beaten, mixed with a little milk

Pre-heat the oven to 180 degrees (fan forced).

Lay all the vegetables in a large roasting tray and drizzle with olive oil and roast for 35 minutes.

Spray another baking tray with a little oil and then lay the salmon on the tray.

Spread the salmon with the red pesto and top with the roasted vegetables.

Roll out the puff pastry so that it will generously cover the salmon.

Make several slashes through the centre of the pastry and then lay it on top of the salmon, tucking in the edges.

Glaze the pastry with the egg and milk mixture.

Place in the oven and bake for 45 mins until golden brown.



11 27th, 2008

This is adapted from a recipe in a Rosemary Conley magazine years ago – her recipes are always excellent! This is a quick and easy low fat meal – I usually serve it with basmati rice and a salad on the side.

Serves 4

For the meatballs:
450g or 1lb lean minced pork
1 medium onion finely chopped
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon ground chilli
2 tablespoons mango chutney
salt & pepper

For the sauce:
1 x 400g tin chopped tomatoes
1 small red chilli, seeded and finely chopped
1 vegetable stock cube
2 tablespoons tomato puree
1 tablespoon fresh coriander

Pre-heat the oven to 180 degrees (fan forced).

In a large mixing bowl, combine the pork with the other ingredients.

Form the mixture into golf ball sized pieces, roll until smooth and then place into an overproof dish.

Combine the sauce ingredients together in a saucepan and bring to the boil. Pour over the meatballs and place in the oven for 35-40 mins.



Tuna and Tomato Rice

Author: Sue
11 25th, 2008

This is adapted from a recipe in ‘101 Low Fat Feasts’ – an excellent BBC Good Food book. This is a great weeknight meal – made all in one pot and with ingredients that you’ll most likely have in the cupboard. Plus it’s in low fat and calories 6g fat and 345 kcals per serving. I usually serve it with a nice salad on the side. I like to use a large saute pan for this.

Serves 4

225g or 8oz basmati rice
2 cloves garlic crushed
1 onion finely chopped
2 rashers bacon chopped (I use kitchen scissors – much easier)
175g or 6oz mushrooms sliced
2 x 400g tins chopped tomatoes
200g can tuna in brine/springwater drained
1/2 teaspoon or paprika or chilli
salt and pepper
handful chopped fresh parsley (optional)

Cook the rice as directed.

Meanwhile spray a large saute pan with oil and fry the onion, garlic and bacon for 5 mins (with a lid on if possible).

Add the mushrooms and cook for another 5 mins.

Stir in the tuna, tomatoes, chilli/paprika and salt & pepper and let it simmer for 5 mins.

Add the drained rice to the tomato mixture adding the parsley if using.

Have a taste and adjust the seasoning if needed.

Delicious, cheap and easy!



Lamb Kofta Kebabs

Author: Sue
11 25th, 2008

I have adapted this from a Jamie Oliver recipe from his ‘At Home with Jamie’ book. These are great on the barbie served with flatbread/pitta bread, salad and chilli sauce or homemade tzatziki.

Serves 4

500g minced lamb
2 tablespoons chopped fresh thyme
1 level tablespoon ground chilli
1 level tablespoon ground cumin
salt and pepper

Soak 8 wooden skewers in warm water for at least 30 mins.

Mix all ingredients together and then divide into 8 balls.

Roll out each ball into a sausage shape around a skewer until you have 8 kebabs.

Cook on the BBQ or on a health grill for 5-10 mins until cooked through.



11 25th, 2008

This is adapted from a Rosemary Conley recipe from her wonderful ‘Low Fat Cookbook’. This is so filling and full of flavour you’d never think it was low fat! Great served with the Quick and Easy Flatbreads or basmati rice if you prefer.

SERVES 4

2 carrots chopped

1 large potato peeled and chopped

1/2 cauliflower cut into small florets

225g or 8oz courgettes chopped

75g or 3oz green breans cut in half across

1 rounded tablespoon Pataks curry paste – I like the tikka masala paste

1 veg stock cube

450 ml or 3/4 pint of water

150 ml or 1/4 pint passata (sieved tomatoes)

2 green chillies, seeded and finely chopped

400g or 14oz tinned chickpeas drained and rinsed

salt and pepper

Spray a large saucepan with oil and heat gently. Add the carrots, potato and cauliflower and let it cook gently with the lid on for a few minutes.

Add the courgettes, green beans and coriander and cook with the lid on for another 5 mins.

Add the stock cube, water, passata, red pepper. chillies, tikka paste, chickpeas, salt & pepper and simmer for 20-30 mins.

Give it a taste and adjust the seasoning if needed.

Serve with rice or flatbreads and some mango chutney – gorgeous and guilt free!



11 25th, 2008

This is so delicious, economical and all cooks in one pot – brilliant! I use a large saute pan for this.

1kg pork belly ribs (also known as thick pork rashers)

1 onion diced

5cm piece fresh ginger grated

2 cloves garlic crushed

1/2 cup soy sauce

1/4 cup sweet chilli sauce

2 tablespoons honey

1 large red pepper cut into large dice

1 bunch (2-3 heads) bok choy roughly choppped

Basmati rice to serve

Preheat oven to 160/140 fan forced.

Lightly spray a large flameproof casserole and preheat on high. Cook the ribs until well browned on all sides. Remove to a plate and drain the fat from the pan.

Cook onion, garlic, ginger until onion is soft. Return ribs to pan. Combine sauces, honey and 1/2 cup water and pour over ribs. Bring to the boil and then cover and place in the oven to bake for one hour.

Remove ribs from pan and keep warm. Skim any fat from the braising liquid. Add the pepper and let the sauce simmer for 5 mins to let the pepper soften.

Add the bok choy and turn up the heat so that it wilts.

Serve the ribs and sauce on a bed of rice in large bowls – just divine!



11 25th, 2008

This is a very substantial meal with a nice salad on the side and serves 6 generously.  Believe it or not is it is also low in fat and calories!  12g fat and 340 cals per serve. Amazing! You may need to make this in two dishes..depending on how big your dishes are.

600g pumpkin peeled and chopped into chunks

1/2 onion finely chopped

1 garlic clove crushed

2 x 400g cans chopped tomatoes

pinch of chilli powder

250ml passata (sieved tomatoes)

1/2 tsp sugar

1 veg stock cube or 1 tsp stock powder

1 tablespoon tomato puree

250g frozen spinach, thawed and excess liquid removed

375g fresh low fat ricotta

pinch ground nutmeg

200g instant dried cannelloni tubes

100g grated mozzarella

Place the pumpkin in a saucepan and cover with cold water.  Bring it to the boil and then simmer for 10-15 mins or until tender. Drain and then mash.  Put in a large bowl and allow to cool slightly.

Spray a pan with oil and add the onion and garlic. Put on the lid and let the onion and garlic soften on a low heat for 5 mins. 

Then add the tinned tomatoes, chilli, sugar, stock cube/powder, passata and tomato puree and season to taste with salt and pepper.  Let is simmer for 5 mins and then taste it and adjust seasoning if needed.

Pre-heat the oven to 180 degrees (fan assisted).

Add the spinach and ricotta to the mashed pumkin and season with nutmeg, salt and pepper – mix well.

Spread the bottom of your dish(es) with a few ladlefuls of the tomato sauce.

Now fill the cannelloni tubes with the pumpkin mixture.  This is a little bit messy!  The easiest way I find is to use a knife to push it down or you can using an icing syringe.  Lay the tubes side by side in the dish in a single layer.

Once you have filled all the tubes (it should be the whole box), cover with the remaining tomato sauce.

Sprinkle the cheese over the top and bake in the oven for 40 mins until golden.

* I haven’t tried this yet but I think that it would work really well with lasagne sheets instead of cannelloni tubes and would save a lot of time :0)



04 9th, 2008

These are so delicious, taste really authentic and are low in fat!  They do take a while a while to prepare (about an hour) but they are so worth it!  Thanks Claire for another wonderful recipe.

 Should make between 40 and 60 dumplings – depending on size

 Case:

Approx 5 cups plain flour

Water to mix

Place flour in a bowl and gradually add water until a dough is formed. Knead until smooth.

Roll into a long sausage about 2 cm thick.

Cut into rounds about 1 cm thick.  Roll each into a circle about the size of a mug rim.  Place in a single layer on a piece of non-stick baking paper and repeat until all dough is used. Now make the filling.

Filling:

500g minced pork

4 to 5 finely chopped spring onions

2 to 4 very finely chopped celery (almost minced)

1 clove crushed garlic

1 teaspoon minced/finely grated fresh ginger

1 beaten egg

1 tablespoon soy sauce

1 tablespoon plain flour

Mix all ingredients together.  Place one rounded teaspoon in each case and seal well – pinching the edges on both sides.

Bring a large pot of water to the boil and place dumplings in the boiling water – cook for 10 minutes. When cooked, remove with a slotted spoon onto warmed plates.

Serve with soy sauce and chilli sauce for dipping.

Fantastic!



04 1st, 2008

This is so yummy, easy and versatile!  Great eaten hot with a salad/vegetables and jacket potato or cold with a salad for lunch.  Try varying the ingredients – tinned salmon or tuna and sweetcorn work really well too.

Serves 6

Pre-heat the oven to 180 and grease a oven dish.

4 rashers bacon trimmed of fat and cut into strips with kitchen scissors (much easier than trying to use a knife!)

100g /4 oz mushrooms sliced

2 cups cooked rice

2 eggs beaten

1 tin of 97% fat free evaporated milk

2 teaspoons mixed herbs

salt and freshly ground pepper

A good handful of grated cheese (low fat if being healthy!)

Heat up a non-stick frying pan and add the bacon and mushrooms – cook for a few minutes until bacon is cooked and mushrooms softened.

Place all ingredients except cheese into a bowl and mix until combined.

Pour into the greased dish and sprinkle with the cheese.

Bake for 40 mins and then slice into 6 portions.  Delicious!