Sue’s Cook Book

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)

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 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 an Ainsley Harriot recipe from his brilliant ‘Low Fat Meals in Minutes’ book. This salad is just so delicious and perfect as a light starter for a dinner party as it so easy to make and looks very impressive. Use parmesan if you can’t find pecorino.

Serves 4

12 button onions halved

1 tablespoon olive oil

2 tablespoons balsamic vinegar

25g or 1oz of pecorino or parmesan

100g or 4oz rocket leaves

salt and pepper

Pre-heat the oven to 190 degrees.

Place the onions in a shallow roasting tin and drizzle the oil over. Season and drizzle over half the balsamic vinegar.

Roast onions for 25-30 mins, stirring halfway through until softened and browned.

Drizzle over the remaining balsamic and leave to cool.

Divide the rocket between 4 plates, add the onions and shave pecorino over. Drizzle with the pan juices and serve. Yum!

This is adapted from Ainsley Harriott’s ‘All New Meals in Minutes’ which has some excellent low fat recipes in it. This flatbread is a perfect partner for my veg and chickpea curry….oooh it’s making my mouth water just thinking about it!

Makes 4 breads

4 tablespoons low fat natural yogurt

1 egg lightly beaten

225g or 8oz self raising flour (plus extra for dusting)

1/2 teaspoon salt

2 tablespoons chopped fresh coriander

1 large red chilli very finely chopped (optional)

Heat a large non-stick frying pan.

Mix 4 tablespoons of the yogurt with enough warm water to make 120ml (4fl oz) then stir in the beaten egg.

Put the flour and salt into a bowl. Make a well in the centre and add the yogurt mixture, the coriander and chilli. Mix into a soft dough.

Turn the dough onto a lightly floured surface and knead for 30 secs until smooth. Divide into 4 portions and roll each into an oval shape about 5mm (1/4 inch) thick.

Spray the heated frying pan with oil and cook the flatbreads for 4-5 mins each side until cooked through and lightly golden.

These freeze really well so it would be a great idea to make double the quantity and freeze the ones you don’t need.