Sue’s Cook Book

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 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 is adapted from recipe by health guru Gillian McKeith and so of course it is incredibly good for you and low in fat. Perfect for lunch on a cold day - goodness in a bowl! You need to plan ahead as the split peas need to be soaked overnight.

Serves 4

225g yellow split peas, soaked overnight (or 12 hrs) in cold water

2 veg stock cube

1 onion finely chopped

1 sweet potato peeled and chopped

3 carrots, peeled and sliced

freshly ground black pepper

Pour the pre-soaked peas into a sieve and rinse well with cold water.

Place into a large saucepan and cover with 1.5 litres of cold water, then add the stock cubes.

Bring to the boil and then lower the heat and simmer for 25 mins. Remove any scum that rises to the surface.

Add all the veg and simmer for another 15-20 mins or until the veg is tender.

Remove from the heat and allow to cool, then blend with a hand held blender until smooth.

Return to the pan and re-heat gently and then serve.

This is a fantastic budget meal that can last for days!  I normally make this and have it as a meal with rice or couscous on the night and then eat the rest as soup for lunches for the next couple of days - pretty good for one chicken I think and it’s low in fat and high in taste - what more could you ask for?

1 whole chicken - you choose how big

1 tin chickpeas

1 onion finely chopped

2 garlic cloves crushed

1 large sweet potato peeled and cubed

1/2 red pepper diced

1/2 green pepper diced

1 or 2 fresh or dried chilli sliced - to taste

1 400g tin chopped tomatoes

1/2 bottle of passata (700g bottle)

1.5 litres veg stock

1 heaped tablespoon curry paste - I use Patak’s lemon and coriander masala paste

1 heaped tablespoon tomato puree

salt and freshly ground black pepper

1 tablespoon cornflour mixed with a little water

You will need a large stock pot for this.  Spray a little oil on in the pot and turn on the heat.  Add the onion, garlic peppers and sweet potato, put the lid on and let them sweat for 5 mins or so. 

In the meantime, get your chicken and peel off all the skin - the only bits that will be tricky is the wings - I normally just leave the skin on those. 

When the onion, garlic, sweet potato and peppers has softened a little, add the tomatoes, passata, curry paste, chilli, tomato puree and stock and give it a good stir.  Then add the whole chicken to the pan, turn up the heat and let it come to the boil and then simmer for 1 hour.

After 1 hour have a taste and then add salt and pepper.  It may need a little more curry paste or chilli - depending on your taste.

Remove the chicken from the pan and place on a plate.  Take all the meat off the bones and cut up into bite-size pieces. Put all meat back into the pot and stir.

Add the cornflour mix into the pot and stir until it thickens.

Serve in deep bowls with rice or couscous as a warming winter meal or serve as a soup with crusty bread.  This dish will serve many people or if there’s only two of you will last a few days if stored in the fridge and will also freeze well.

Variation:

Lentils work well instead of chickpeas - just add 6oz red lentils to the stock.