Sue’s Cook Book

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!

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!

I have just made this for the first time and it was so delicious that I have to put it here immediately! I have adapted it from the wonderful ‘Leon’ cookbook by Allegra McEvedy – more recipes to follow….

Makes enough for 4 to 6 hungry people

130g brown lentils
1 heaped teaspoon vegetable bouillon stock powder
1 x 400g tin of chickpeas
1 large red onion, diced
1 x 400g tin of chopped tomatoes
1 heaped teaspoon garam masala
1 teaspoon turmeric
2 tablespoons harissa paste
1.5 tablespoons lemon juice
50g white basmati rice
2 tablespoons plain flour
handful of flat leaf parsley, chopped
salt and pepper

Soak the lentils in cold water for one hour and then drain.

Drain the chickpeas, place in a large pan and cover with 1.5 litres water and the stock powder. Add the onions and bring to the boil.

Add the tomatoes, lentils, garam masala, turmeric and harissa – cook for 20 mins until lentils are tender.

Add the rice and cook for a further 10 mins.

Meanwhile, gradually mix the flour with 4 tablespoons of water and then add 4 tablespoons of stock from the soup.

Add the lemon juice and gradually stir in the flour mixture – make sure that the soup is not boiling at this point.

Add the parsley, salt and pepper and give it a good stir. Have a taste and adjust any seasoning as necessary.

Absolutely delicious! I think it would also be fantastic with a lamb shank or two added and simmered for a couple of hours to make a really hearty stew – will be trying this very soon!

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)

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!

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 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 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!