Sue’s Cook Book

This cake is delicious, quick to make and low fat – less than 150 kcals and 1g fat per slice

1.5 cups or 225g plain flour

0.5 cup or 110g caster sugar

2 teaspoons baking powder

grated rind of half a large orange

2 eggs beaten

1 cup or 280g low fat yogurt

2 tablespoons orange juice

1 teaspoon vanilla essence

Orange Syrup:

0.75 cup or 185ml orange juice

1 tablespoon caster sugar

grated rind of half a large orange

Preheat oven to 160 fan forced and grease and line a 2lb or 1kg loaf tin or use a silicone loaf tin – no need to line or grease!

Sift dry ingredients into a large bowl and stir through the orange rind.

Combine eggs, yogurt, juice and vanilla and mix into dry ingredients.

Pour into tin and bake for 45 mins – check that a skewer entered into cake comes out clean if you wish.

After 10 minutes, trun out cake onto a cooling rack and then whilst still warm place onto a plate.

Make the syrup by placing the juice of the orange and the sugar into a pan and heat on low for 5 mins until reduced and syrupy. Then stir in rind.

Make holes in the top of the cake with a skewer and whilst cake is still warm, pour half of the syrup over.

Cut into slices and serve with the remaining syrup. Delicious and guilt-free!

My mums scones are so easy to make and so delicious – go on treat yourself to afternoon tea!

Makes 12-15 scones

200g or 8oz self-raising flour
50g or 2oz butter cut into small pieces
50g or 2oz caster sugar
1 tsp baking powder
2 eggs beaten
Milk to mix

Pre-heat oven to 200 degrees.
Grease a large baking sheet.

Sift flour and baking powder into a bowl. Rub butter into flour so that it resembles breadcrumbs.

Add sugar and eggs and gradually add milk and mix with a knife or your hands to make a soft but not sticky dough.

On a floured surface, roll out the dough to a thickness of 1.5cm. Make the scones by using a round cutter and place on the greased baking tray and then brush with milk.

Place in the oven for approx 10 minutes until lightly brown on top.

Allow to cool on a cooling rack and then serve with butter, strawberry jam and whipped double or clotted cream – angels kisses as my dad would say!

This is a fab carrot cake recipe – not low in fat but I think we can make out that it’s good for us as it has wholemeal flour AND carrots in it :0)

1 cup wholemeal plain flour
1 tsp bicarconate of soda
1 tsp ground cinnamon
1 cup sultanas
1.5 cups finely grated carrot (approx 2 medium carrots)
1 cup raw sugar
1 cup chopped pecans
2 eggs
1/2 cup maize or sunflower oil

For the icing:

100g cream cheese
100g sifted icing sugar
1/2 tsp cinnamon

Pre-heat oven to 170 degrees fan forced.
Grease and line 28 x 18cm baking tin

Sift flour, soda and cinnamon into a bowl and return husks to bowl.

Add sultanas, carrot, pecans and sugar and mix well.

Beat the eggs and oil together and add to dry ingredients mixing well.

Pour mixture into tin and level the top.

Bake for 40 mins – test with a skewer – if it comes out clean the cake is cooked.

Allow cake to cool on a cooling rack for 10 mins and then turn it out.

When it is completely cool, make the icing by mixing the cream cheese and icing sugar together and then spread on to the cake.

Finish with a light dusting of cinnamon.

This curry is different to others I make as it has a sweet and sour quality which is really delicious – you must try it! You need to plan ahead as there is 2-3 hours of marinating before you cook.

Serves 4

500g or 1lb skinless chicken breast cut into thick slices
1/2 teaspoon chilli powder
3 teaspoons garam masala
2.5 cm or 1 inch piece of fresh ginger peeled and grated
2 cloves garlic crushed
125g or 5oz ready to eat apricots halved
2 onion finely sliced
400g or 14oz can chopped tomatoes
3 teaspoons sugar
6 teaspoons white wine vinegar
salt

Place chicken in a large bowl and add chilli, garam masala, ginger and garlic and mix well. Cover and place in the fridge for 2-3 hours to marinate.

Place the apricots in a separate bowl, and pour 155ml or 15 fl oz water over and leave to soak for 2-3 hours.

Spray a large pan with oil and add the marinated chicken and fry over a high heat until cooked and browned all over. Remove from pan and set aside.

Spray the pan again with oil and add the onion – cooking for 5 mins until soft.

Add chicken back to the pan with the tomatoes and cook for 20 mins with a lid on the pan.

Drain apricots and add to the pan with sugar and vinegar. Season with salt. Cover the pan and simmer for another 15 mins.

Check seasoning and adjust if necessary.

Serve hot with basmati rice – delicious!

This tastes so creamy you would never guess it’s low fat – 340 kcals and 6.4g fat per serving. Great served with a salad on the side.

Serves 4

400ml or 14 fl oz hot veg stock
200 ml or 7 fl oz hot water
200ml or 7 fl oz white wine
2 teaspoons butter
4 shallots finely chopped
salt and freshly ground black pepper
200g or 8oz arborio or other risotto rice
300g or 12oz frozen raw tiger prawns*, defrosted
handful chopped fresh parsley
2 tablespoons half-fat creme fraiche
dash of lemon juice
parmesan shavings to serve

Heat the butter in a pan over a medium heat, then add the shallots and cook for 4 mins until soft.

Add the rice, salt and black pepper to the pan and stir well to coat the rice.

Mix the stock and water together and add just enough to cover the rice. Continue to cook stirring frequently until is almost all absorbed. Continue adding the water and stock in this way. Then add the wine and stir until absorbed.

Stir in the prawns and half the parsley and heat through.

Add the creme fraiche and lemon juice – have a quick taste to check the seasoning.

Divide between 4 plates and sprinke with parmesan shavings and the remaining parsley.

*if using cooked prawns – add them in the last 3 mins of cooking

This is a brilliant light starter if you are entertaining – it takes minutes to assemble and tastes divine. Oh and it’s low in fat and calories! 220 kcals and 9.3g per serving.

100g or 4oz canned green lentils, drained (you can use puy lentils simmered for 30 mins if you have the time or the inclination!)
4 spring onions finely sliced
1 red pepper diced
10 cherry tomatoes halved
200g or 8oz rocket
125g or 5oz goats cheese, crumbled *

for the dressing:
2 tablespoons olive oil
2 tablespoons balsamic vinegar
1 tablepoons runny honey
1 clove garlic crushed

* use feta for a cheaper alternative if you like

Place the lentils into a bowl and add the onion, pepper and tomatoes and mix well.

Divide the rocket between four plates and top with the lentil mixture. Drizzle the dressing over and sprinkle the goats cheese on top.

This is adapted from a BBC Good Food recipe from ’101 Low Fat Feasts’. It is such an easy dish – but so full of flavour! Low in fat and calories – 360 kcals and 4g fat per serving.

Serves 4

1 onion chopped
1 garlic clove crushed
1 teaspoon turmeric
1/2 teaspoon each of ground cinnamon, coriander and ginger
500g or 1lb skinless chicken breast cut into strips
300 ml chicken stock
2 tablespoons tomato puree
200g mi-cuit plums or ready to eat prunes, stoned and halved
handful chopped fresh coriander

Spray a large pan with oil. Add the onion and cook for 5 mins until softened, then add the garlic and cook for another minute.

Add the spices and cook out for one minute before adding the chicken and cook for 5 mins until browned.

Add the stock and puree and season. Cook for 15-20 mins, adding the plums/prunes for the last 5 mins.

Serve with couscous and sprinkle with fresh coriander – delicious!

This is a great main course if you have friends or family over and can be served hot or cold.

Serves 6-8

2 red peppers deseeded and cut into chunks
2 yellow peppers deseeded and cut into chunks
2 courgettes sliced
1 red onion sliced
6 pieces of fresh salmon fillet
2 tablespoons red pesto
500g pack fresh puff pastry
1 egg beaten, mixed with a little milk

Pre-heat the oven to 180 degrees (fan forced).

Lay all the vegetables in a large roasting tray and drizzle with olive oil and roast for 35 minutes.

Spray another baking tray with a little oil and then lay the salmon on the tray.

Spread the salmon with the red pesto and top with the roasted vegetables.

Roll out the puff pastry so that it will generously cover the salmon.

Make several slashes through the centre of the pastry and then lay it on top of the salmon, tucking in the edges.

Glaze the pastry with the egg and milk mixture.

Place in the oven and bake for 45 mins until golden brown.

This is adapted from a recipe in a Rosemary Conley magazine years ago – her recipes are always excellent! This is a quick and easy low fat meal – I usually serve it with basmati rice and a salad on the side.

Serves 4

For the meatballs:
450g or 1lb lean minced pork
1 medium onion finely chopped
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon ground chilli
2 tablespoons mango chutney
salt & pepper

For the sauce:
1 x 400g tin chopped tomatoes
1 small red chilli, seeded and finely chopped
1 vegetable stock cube
2 tablespoons tomato puree
1 tablespoon fresh coriander

Pre-heat the oven to 180 degrees (fan forced).

In a large mixing bowl, combine the pork with the other ingredients.

Form the mixture into golf ball sized pieces, roll until smooth and then place into an overproof dish.

Combine the sauce ingredients together in a saucepan and bring to the boil. Pour over the meatballs and place in the oven for 35-40 mins.

I have adapted this from a Delia Smith recipe – messed about with the quantities and added a few things of my own – prunes, macadamia’s and an extra quantity of glace cherries. It is rich, moist and very moreish! Try and make it a few weeks ahead so that you can keep adding brandy every week until it’s ready for marzipan and icing.

12oz currants or 300g currants
8oz or 200g sultanas
8oz or 200g raisins
8oz or 200g glace cherries chopped into quarters with scissors
2oz or 50g mixed candied peel
5oz or 125g ready to eat prunes snipped into pieces with scissors
3 tablespoons brandy
8oz or 200g plain flour
1/4 teaspoon nutmeg
1/2 teaspoon ground mixed spice
8oz or 200g butter
8oz or 200g dark soft brown sugar
4 large eggs
4oz or 100g macadamia nuts chopped
grated rind of 1 lemon
grated rind of 1 orange

For the icing:
Marzipan
Apricot jam
Ready made icing
Silver cachous (those little silver balls for decorating)

You will also need:

Brown paper
String
Cake ribbon
Cake board

The night before you make the cake, place all the dried fruit and peel in a large bowl and mix in the brandy. Cover the bowl and leave to soak for at least 12 hours.

The next day – preheat the oven to 130 degrees fan forced. Line a 20cm (8 in) round cake tin or a 18cm (7 in) square tin with baking paper and give it a spray with some oil.

Sift the flour and spices into a mixing bowl and in a separate large bowl cream the butter and sugar together until light and fluffy (this is important so don’t cut any corners!)

Beat the eggs and gradually add them to the creamed mixture, beating thoroughly after each addition -if it starts to curdle, add a little bit of the flour.

When all the egg has been added, fold in the flour and spices (don’t beat!).

Stir in the soaked fruit and peel and add the nuts, lemon and orange rind.

Spoon the mixture into the prepared tin and level the top.

Tie a band of brown paper around the outside of the cake and cover the top of the cake with a double square of baking paper (with a hole cut out in the centre the size of a 50 pence/cent piece).

Bake the cake in the lower shelf of the oven for 4 hours – resist opening the door until 4 hours have passed!

When the cake is cold, wrap well in baking paper and put in an airtight tin.

Every week, make some holes in the top of the cake with a skewer or needle and pour a few teaspoons of brandy in to soak into the cake.

A week before Christmas, buy some marzipan, a jar of apricot jam and some ready made icing.

The marzipan and icing packs will say how much you will need to cover a 18cm round or 17cm square cake.

Roll out the marzipan onto a surface dusted with sifted icing sugar until it is the right size to cover the cake.

Spread the surface of the cake with apricot jam – no pieces of apricot though – it needs to be smooth!

Place the rolled marzipan on top and smooth it over and trim the edges.

Cover the cake with the baking paper and place back into the airtight container to dry out for a few days before you do the icing.

When you are ready, roll out the icing onto a surface dusted with sifted icing sugar until it is the right size to cover the cake.

Place the cake onto a silver cake board.

Place the icing on top of the cake and trim the edges.

Obviously, you can decorate the cake however you like! I like to cut out star shapes with the leftover icing and overlap on top of the cake. I then put a silver cachous in the centre of each star. I then finish it off with a white, silver and blue patterned cake ribbon around the edge.

And that’s it! It is a bit of a labour of love but sooooo worth it!