Archive for the 'Quick and Easy' Category

12 23rd, 2008

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.



12 21st, 2008

Thanks to my mate Sharon for providing the recipe for this sweet treat – delicious, quick and easy!

2 cups rice bubbles

1/2 cup desiccated coconut

1/2 cup finely chopped dried apricots

1/4 cup sultanas

350g white chocolate, chopped and melted … Sharon recommends Cadbury’s Dream

Line 2 x 12 hole deep mini muffin pans with paper cases.

In a large bowl combine rice bubbles, coconut, apricot and sultanas.

Place the chocolate into a heatproof bowl and put the bowl over a pan of boiling water to melt the chocolate.

Mix melted chocolate into the dry ingredients and then spoon the mixture into cases and chill for 1-2 hours.

Remove from paper and pop into mouth!



12 21st, 2008

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!



12 21st, 2008

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!



12 21st, 2008

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!



11 27th, 2008

This is a brilliant light starter if you are entertaining – it takes minutes to assemble and tastes divine. Oh and it’s low in fat and calories! 220 kcals and 9.3g per serving.

100g or 4oz canned green lentils, drained (you can use puy lentils simmered for 30 mins if you have the time or the inclination!)
4 spring onions finely sliced
1 red pepper diced
10 cherry tomatoes halved
200g or 8oz rocket
125g or 5oz goats cheese, crumbled *

for the dressing:
2 tablespoons olive oil
2 tablespoons balsamic vinegar
1 tablepoons runny honey
1 clove garlic crushed

* use feta for a cheaper alternative if you like

Place the lentils into a bowl and add the onion, pepper and tomatoes and mix well.

Divide the rocket between four plates and top with the lentil mixture. Drizzle the dressing over and sprinkle the goats cheese on top.



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!



11 25th, 2008

This is so easy to make there’s really no need to buy ready made – honest! Ideal served with low fat pitta chips and lamb kofta kebabs.

250ml or 1/2 pint low fat greek yogurt
1 clove garlic crushed
1/3 cucumber washed and grated on largest side of grater
salt

Put the yogurt into a bowl.

Add the crushed garlic.

Squeeze out all liquid from the grated cucumber and add the bowl.

Add the salt, mix together and have a taste – adjust seasoning if needed.

See I told you it was easy ;0)



Noodle Soup

Author: Sue
07 29th, 2007

This is a great meal as it is quick, filling, low fat, uses only one pan and uses up leftover meat from a roast – perfect for a Monday night when making dinner is such an effort (or is it only me?!).  You’ll need a large stock pot.

Serves 2-4 depending on appetite

Meat choices – leftover chicken/beef/lamb or half pack of chicken mince shaped into small balls OR tofu can be used if vegetarian

1.5 litres of veg stock  

dash of fish sauce

dash of soy sauce

2 tablespoons sweet chilli sauce

2 garlic cloves crushed

2 cm ginger finely grated

whatever veggies you like – I normally use:

finely sliced red and green pepper (julienne) handful of each

finely sliced carrot (julienne) handful of each

1 finely sliced courgette (julienne)

good handful of mushrooms finely sliced

rice noodles – allow 50g (2oz) per person

1 tablespoon cornflour mixed with a little water

Make veg stock with boiling water and pour into pan and bring to the boil. 

Add the fish, soy and sweet chilli sauce and then add the veggies and stir. 

Then add your chosen meat and let it simmer for a couple of minutes. 

Prepare the noodles according to the packet instructions.

Have a taste of the soup – season and add more fish/soy/chilli sauce if desired. Add the cornflour mixture and stir until soup thickens a little

Place cooked noodles into the bottom of each noodle bowl.

Add the soup to the bowls and enjoy!