Sue’s Cook Book

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 a great low fat pudding – really good served with low fat ready-made custard! Just 190 kcals and 0.89g fat.

Serves 4

75g or 3oz mixed dried fruit
150ml or 1/4 pint apple juice
115g or 4oz stale brown or white bread diced
1 teaspoon mixed spice
1 large banana, sliced
150ml or 1/4 pint skimmed milk
1 tablespoon demerara sugar

Preheat the oven to 180 fan forced.

Place the dried fruit into a small pan with the apple juice and bring to the boil.

Remove the pan from the heat and stir in the bread, spice and banana. Spoon the mixture into a shallow 1.2 litre/ 2 pint ovenproof dish and pour over the milk.

Sprinkle with the demerara sugar and bake for 25-30 mins until firm and golden brown. A great winter warmer!

This is a great summer dish and of course you can substitute the mackerel for the more traditional tuna if you wish. Mackerel contains omega 3 fats which is so good for you and overall the dish is low in fat and calories.

Serves 4

225g or 8oz farfalle pasta (bows)
175g or 6oz green beans trimmed
2 smoked mackerel fillets
115g or 4oz cherry tomatoes, halved
1 tablespoon capers
25g or 1oz pitted black olives
4 eggs

Dressing:
1 tablespoon olive oil
1 garlic clove crushed
1 tablespoon lemon juice
1/2 teaspoon grated lemon rind
salt and pepper

Cook the pasta according to the packet instructions, then drain and rinse well with cold water.

Place the eggs into a pan of boiling water and let them simmer for 8 mins so that they are not completely hard boiled. Then place the pan under running cold water for a few minutes and allow the eggs to sit in the cold water.

Cook the green beans in boiling water for 4-5 mins so that they are al dente, then drain and rinse in cold water.

Divide the pasta between 4 plates and then break up the mackerel into bite-size pieces and place on top of the pasta.

Then arrange the green beans on top, scattering the tomatoes, capers and olives over.

Remove the shells from the eggs and divide each into quarters and arrange on top.

Prepare the dressing by mixing all the dressing ingredients together and give it a taste to check the seasoning and adjust if needed.

Drizzle the dressing between the salad plates and finish each with a grind of black pepper. Fresh and delicious!

This would also make a great lunch to take to work or for a picnic.

This pudding is delicious and it is lower in fat and calories than a standard recipe. I’m not going to say that it is 100% angelic – but it is certainly better for you than a full-fat version :0)

Serves 6

1 and 1/4 cups pitted dates
1 teaspoon bicarbonate of soda
1 and 1/2 cups self-raising flour
1 cup dark brown sugar
2 and 1/2 tablespoons reduced fat spread
2 egg whites – try an egg yolker if you find separating eggs difficult!
1 teaspoon vanilla extract

For the sauce:
3 teaspoons dark brown sugar
3 tablespoons golden syrup
2 tablespoons reduced fat ricotta cheese

Heat the oven to 170 fan forced and lightly grease a 20cm square cake tin and line with baking paper or alternatively use a silicone mould.

Roughly chop the dates and place in a small pan with 3/4 cup of water. Bring to the boil and then simmer until most of the liquid has been absorbed. Then add the bicarbonate of soda.

Place flour, sugar, spread, egg whites and vanilla in a bowl and beat until blended. Add the date mixture and then pour into the cake tin and level the surface.

Bake for 30-40 mins – it is ready when a skewer comes out clean.

To make the sauce, place the sugar, syrup, and reduced fat ricotta into a pan and heat until melted and smooth.

Cut the pudding into 6 portions and serve with the sauce poured over and low fat ice cream if desired (and who wouldn’t?!)

This is a delicious and lighter alternative to a beef lasagne – just 424 kcal and 7.2g fat per serving. Simply serve with a salad on the side.

Serves 4

250g or 10oz frozen chopped spinach, thawed and all moisture squeezed out
1/2 teaspoon ground nutmeg
450g or 1lb cooked chicken breast, diced
4 sheets no pre-cook lasagne sheet
1.5 teaspoons cornflour mixed with a little water
1 vegetable stock cube
425ml or 15 fl oz skimmed milk
4 tablespoons finely grated parmesan cheese
salt and pepper

Tomato sauce:
1 onion chopped
2 garlic cloves crushed
400g or 14oz can chopped tomatoes
1/2 pint passata (sieved tomatoes)
1 teaspoon sugar
1 tablespoon tomato puree
1 teaspoon mixed herbs
salt and pepper

Preheat the oven to 180 fan forced.

Heat a large saucepan and spray lightly with oil. Add the onion and garlic and let it cook for 5 mins to soften. Then add the tomatoes, passata, sugar, herbs, tomato puree, salt and pepper and let the sauce simmer for 15 mins.

Lay the spinach on the bottom of an ovenproof dish. Sprinkle with nutmeg and season.

Arrange the chicken over the spinach and then pour over half of the tomato sauce. Place the lasagne sheets on top and then pour over the remaining tomato sauce.

Pour the skimmed milk into a non-stick pan and bring to the boil, then add the cornflour and water mixture stirring constantly to prevent lumps. Crumble the stock cube into the sauce and season with salt and pepper – mix well.

Pour the white sauce over the lasagne and then sprinkle the parmesan over.

Bake for 30 mins until golden.

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)

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.

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 Nigella Lawson’s ‘Nigella Express’ an absolutely excellent book that positively makes your mouth water as you read!

Makes 12 large cookies

125g or 5oz dark chocolate 70% cocoa solids
150g or 6oz flour
30g or 1oz cocoa
1 teaspoon bicarbonate of soda
125g or 5oz butter
75g or 3oz light brown sugar
50g or 2oz white sugar
1 teaspoon vanilla extract
1 egg cold from the fridge
100g chocolate chips

Preheat oven to 160 fan forced and line 2 baking sheets with baking paper.

Place the chocolate in a heat-proof bowl and place over a saucepan of simmering water, making sure that the bowl does not touch the water.

Put the flour, cocoa, bicarbonate of soda and salt into a bowl.

Cream the butter and sugars into another bowl and then add the melted chocolate and mix – Nigella uses her food mixer here!

Beat in the vanilla extract and the cold egg, and then add the dried ingredients and chocolate chips.

Place 12 equal sized mounds of cookie dough onto the baking sheets – about 6cm apart. Do no flatten them!

Cook for 18 mins – test with a skewer and it should come out semi-clean not wet – if it does give them a couple more minutes.

Leave to cool slightly on the baking sheets for 4-5 mins and then transfer to a cooling rack. Yum!

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!