Archive for the 'Side dishes' Category

07 12th, 2010

This is a great dish for the summer and really good as a side dish to go with a BBQ or serve with salad and roasted chicken. Great served warm or cold.

Serves 4/6 generously

3 sweet potatoes peeled and cut into chunks
1 large red pepper, cut into chunks
1 large green pepper, cut into chunks
1 large yellow pepper, cut into chunks
2 courgettes, thickly sliced
8oz or 200g bulgar wheat

For the dressing:
1 garlic clove crushed
50ml extra virgin olive oil
50ml balsamic vinegar
squeeze of clear honey (about 2 tablespoons)
salt and pepper

Pre-heat oven to 180 degrees.
Drizzle some olive oil in a large baking tray and add the vegetables, tossing in the oil. Place in the oven and bake for about 45-50 mins, giving them a shake every so often.
Place bulgar wheat in a large bowl and pour boiling water over to more than cover – leave to soak.
In the meantime make the dressing by mixing ingredients together, season to taste.
When the roasted veg are ready, drain the bulgar wheat in a sieve squeezing out any liquid by pressing with the back of spoon.
Add the roasted veg and dressing to the bulgar wheat and mix thoroughly – add more salt and pepper if needed.

07 12th, 2010

These are brilliant cooked on the barbie – but you can also bake in the oven. You can have 1 courgette per person or 1/2 per person – depends on what else you have on the BBQ. Adapt the recipe as needed!

Serves 4 or 8

4 courgettes (whole or cut in half in the middle)
4 teaspoons green pesto
1/3 block feta cheese
4 teaspoons toasted pine nuts (optional)
Salt and pepper

Line a small pan with foil and give it a light spray with oil.
Cut a v-shaped groove in the courgette lengthways to give you a recess of about 1cm deep.
Fill the recess with pesto and then cut the feta into long slices to fit the recess.
Sprinkle with pine nuts (if using).
Place on the baking tray and then grind salt and pepper over.
Cover with foil and place into the BBQ or in the oven for about 20 mins or so until they have gone soft.

Moroccan Carrot Salad

Author: Sue
08 20th, 2009

This is from the fab ‘Leon’ book and is a brilliant side dish for BBQ’s and picnics.

Serves 4 as a side

2 heaped tablespoons sultanas
3 large carrots, grated
1 clove garlic, crushed
1 heaped tablespoon toasted seeds (I use pine nuts, sesame, sunflower and pumpkin)
1 spring onion, finely sliced
1 tablespoon fresh coriander, chopped
1 red chilli, finely chopped
2 tablespoons lime juice
2 tablespoons extra virgin olive oil
salt and pepper

Plump the sultanas in hot water for 5 mins and then drain.

Mix everything else together thoroughly and season well.

Only put the lemon juice and olive oil on when you are ready to serve – mix well. So many gorgeous flavours here – I’m sure it will become a favourite!

Tuk Tuk Salad

Author: Sue
08 20th, 2009

This is another favourite of mine from the ‘Leon’ cook book – I have made it so many times this summer and it is great with barbeques and grilled mackerel. As usual I have made some changes to it :0)

Serves 6-8 as a side dish

200g brown basmati rice
125g frozen peas, defrosted
100g frozen broad beans, defrosted
2 spring onions, thinly sliced
2 large or 6 cherry tomatoes, chopped
2 tablespoons toasted seeds – pine nut, pumpkin, sunflower and sesame
2 tablespoons fresh coriander, chopped
salt and pepper

For the dressing:

1 red chilli, chopped very fine
3cm root ginger, grated
1 clove garlic, crushed
2 tablespoons lime juice (one lime should do it)
2 tablespoons soy sauce
1 teaspoon sesame oil (optional)

Cook the rice according to packet instructions – usually takes between 40-45 mins.

Place the frozen peas and broad beans in a colander and run cold water over them to help them defrost.

Make the dressing by mixing all the ingredients together and then set aside to infuse.

Add the spring onions, tomatoes, peas and broad beans to a large bowl.

When the rice is ready, place into a sieve and run it under cold water to cool.

Add the rice to the bowl, pour in the dressing and add the chopped coriander – mix thoroughly. Season to taste.

Quickly toast the seeds in a frying pan over a medium heat, stirring often to prevent burning.

Sprinkle the toasted seeds over the top of the rice and serve. Yum!

Asian Coleslaw

Author: Sue
12 23rd, 2008

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)

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!

Spiced Plum Chutney

Author: Sue
12 21st, 2008

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!

Delmonico Potatoes

Author: Sue
12 21st, 2008

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.

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.


11 25th, 2008

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!