Scotch Eggs 

152calories per serving.  Makes 10.

Ingredients:

3 eggs; 25g low fat soft cheese; 454g pk reduced fat sausages, skin removed; 2 tbsps finely chopped parsley;  2 tbsps plain flour; 100g dried golden breadcrumbs. 

Method:

1. Preheat oven to gas mark 6/200oc/fan oven 180oc. Put two of the eggs into a small pan and cover with cold water. Bring to the boil and simmer for 8-10 minutes. Drain and plunge into cold water.

2. When cold, carefully peel the eggs and then mash with a fork. Mix with the low fat soft cheese and season. Set aside. Mix the sausagemeat and parsley in a bowl. Divide the mixture into 10 small balls. 

3. Take 1 ball and divide in half. Gently flatten each half to make a thin disc (it's best to have wet hands). Put one disc in your hand and place a teaspoon of egg mixture in middle. Top with remaining flattened disc and mould into a ball, sealing the edges completely. Set aside and repeat with the remainning sausagemeat and cooked egg.

4. Whisk the remaining egg in a shallow bowl. Put the the flour on a plate and put the breadcrumbs into another bowl. Dip the meatballs into the flour, then the egg and then the breadcrumbs. Repeat until all are coated. Transfer to a nonstick baking tray and bake for 15-20 minutes until golden. Leave to go cold before serving.

CHICKEN IN COKE

CHICKEN IN COKE

SERVES 4.

INGREDIENTS: 1 CHICKEN CUT INTO PIECES;  SAUCE: 250ML COKE; 4TBSP TOMATO KETCHUP; 4TBSP CHUTNEY OR WORCESTER SAUCE; 1TBSP FLOUR; SALT AND PEPPER.

METHOD:  1). Mix all the ingredients for the sauce in a bowl.
                    2). Pour over the chicken and bake at 180oC/gas mark4 for two hours.
                    3). Serve with rice or potatoes and green vegetables.

CARROT AND PARSNIP SOUP

SERVES 4  160kcals; 2.7g fat

Ingredients;

450g fresh young carrots;  450g young parsnips;  2 celery sticks;  2 medium onions chopped;  2 cloves of garlic crushed;  2 tsps of thyme;  1.2 litres vegetable stock;  2 bay leaves; seasoning to taste.

for the parsley cream:  2 tbsps virtually fat free fromage frais;  1 tbsp chopped fresh parsley.

METHOD;

1. Wash the carrots and parsnips well. Remove the tops, peel both vegetables and then slice them. Place into a saucepan with the celery, onion, garlic and thyme. Add the vegetable stock and the bay leaves and simmer gently until vegetables are soft.

2. Remove bay leaves, and liquidise. Return to the pan and reheat. Adjust the consistency with a little extra stock if required and season to taste.

3. mix together the fromage frais and parsley, and season well, adding a little cold water to thin it down.

Serve and drizzle over parsley cream.

LIGHTLY CURRIED SWEET POTATO SOUP

INGREDIENTS:

3sweet potatoes;  2 carrots;  2 cloves of garlic; 1 onion;  1 can light coconut milk; 2 pints vegetable stock (kallo is wheat free; find it in health shops);  3 tsp of mixed cardamom, ginger and cumin crushed in a pestle and mortar;  seasoning to taste.

(Wheat, dairy free _ high in vitamin A, fibre and antioxidants).

METHOD:

 1. In a saucepan gently fry the spices for about 45 seconds to release their full flavour.

2. Add the onion and garlic and sweat without colouring for 2-3 minutes until soft
(remember to add a splash of water instead of oil to have a healthier dish in all cooking).

3. Add the sweet potato and carrot and the coconut milk, then simmer for 2-3 minutes

4. Add the stock and simmer for 30 minutes.

5. Blitz with a hand blender and season to taste.

6. Lastly is to sit down and enjoy!

CHOCOLATE PEANUT BUTTER CUPS

Ingredients

• For the base
• 2 ounces (50 grams) soft dark brown sugar
• 7 ounces (200 grams) icing sugar
• 2 ounces (50 grams) butter, softened
• 7 ounces (200 grams) smooth peanut butter

For the topping:

• 7 ounces (200 grams) milk chocolate
• 3 1/2 ounces (100 grams) dark chocolate
• Gold buttons and edible gold stars to decorate, or other decorations of your choice

For the base:

Directions

Place all the ingredients for the base in the bowl of a food processor. Blend the mixture until the mixture takes on a sandy texture.

Place 48 gold petit four cases in sets of miniature tart tins or mini-muffin tins (each indent about 1 3/4-inches in diameter). Use 1 teaspoon of the base mixture to fill the bases of the petit four cases. Press the sandy mixture down into the cases as best you can to form a layer at the bottom of each paper case.

Place the milk chocolate and dark chocolate together into a heatproof bowl. Suspend the bowl over a pan of simmering water (the water should not touch the bottom of the bowl). Melt the chocolate gently while stirring. Spoon teaspoonfuls of the melted chocolate onto the top of each of the sandy bases of thepetit four cases.

Decorate the tops of the chocolate covered peanut butter cups with either a gold button or gold star in the middle of each and transfer them to the fridge. Let them set in the fridge, for about 30 minutes.

To serve, arrange the chocolate peanut butter cups in their cases on a clean plate.

All Purpose Gravy

Serves 4.   36 Calories.


INGREDIENTS:  low fat cooking spray; 1 small onion, finely chopped; 25g(1oz) plain flour; 450ml vegetable stock; 1 tablespoon soy sauce; 1 teaspoon tomato puree; freshly ground black pepper.

METHOD:  1. Spray a lidded, non stick frying pan with the cooking spray and cook the onion for 6-7 minutes over a medium heat until browned and softened. Stir in the flour and cook for 2 minutes or until it turns a light brown.

2. Gradually blend in the stock, followed by the soy sauce and tomato puree. Bring to the boil, reduce the heat and simmer, covered, for 10 minutes. Season to taste with black pepper.

MY TIP: DON'T add salt, already salted with soy sauce and vegetable stock, no need for further salt.

Festive red pepper soup

Serves 4. 109 Calories.

INGREDIENTS: 4 Long shallots, sliced; 1 tsp smoked paprika; 2 cloves of garlic crushed; 2 red peppers, deseeded and diced; pinch of dried chilli flakes; 1 litre vegetable stock; 1 x 400g tin of tomatoes; 500g passata; 2 tbsps fresh parsley; 2 tbsps greek yoghurt; salt and freshly ground black pepper.

1. In a large non stick pan, dry fry the shallots, paprika and garlic for 2-3 minutes. Add the peppers, chilli and stock.
2. Bring to the boil and reduce the heat to a gentle simmer until cooked. Allow to cool before pouring into a liquidiser and blend until smooth.
3. Mix together the parsley and yoghurt seasoning with salt and pepper. Reheat the soup as required and garnish with the green cream.