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.
Saturday, January 14, 2012
Sunday, January 8, 2012
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.
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.
Roasted red pepper houmous
Serves 4. 328 Calories.
Ingredients: 410g chickpeas, drained; 150g jar roasted red pepper from a jar, drained and roughly chopped; 1 clove of garlic, chopped; 2 tsp lemon juice; 1 tsp ground coriander; 1 tbsp extra virgin olive oil.
TO SERVE: 4 Pitta breads; mixed salad.
1. Place the chickpeas, roasted red pepper, garlic, lemon juice, ground coriander and some seasoning in a mini processor or use a hand blender and whizz until everything is combined. Add 1-2 tsp of water if it looks too thick.
2. Add the olive oil and whizz briefly again to emulsify. Serve withe pitta breads and salad.
Ingredients: 410g chickpeas, drained; 150g jar roasted red pepper from a jar, drained and roughly chopped; 1 clove of garlic, chopped; 2 tsp lemon juice; 1 tsp ground coriander; 1 tbsp extra virgin olive oil.
TO SERVE: 4 Pitta breads; mixed salad.
1. Place the chickpeas, roasted red pepper, garlic, lemon juice, ground coriander and some seasoning in a mini processor or use a hand blender and whizz until everything is combined. Add 1-2 tsp of water if it looks too thick.
2. Add the olive oil and whizz briefly again to emulsify. Serve withe pitta breads and salad.
Macaroni carbonara
Serves 4. Calories 341.
Ingrdients: 200g macaroni; 1 vegetable stock cube; 4 sundried tomatoes, sliced; 1 crushed clove of garlic; 3 tsps arrowroot; 1 tsp dijon mustard; 100g cooked ham, cut into strips; 50g low fat cheddar, grated; freshly ground black pepper; fresh basil to garnish.
1. Preheat oven to 200oc.
2. Cook pasta in a large pan of boiling water with the stock cube and sundried tomatoes.
3. In a seperate pan, heat the milk with the garlic. Mix the arrowroot with a little of cold milk and whisk into the hot milk. Add the mustard, ham and some of the cheese. Season and add more milk if required, to adjust the consistency.
4. Drain the pasta, add to the sauce and mix well. Pour into an ovenproof dish and top with the remaining cheese. Bake in the oven for 10minutes until golden brown.
5. Serve with a little fresh basil and mixed salad.
Ingrdients: 200g macaroni; 1 vegetable stock cube; 4 sundried tomatoes, sliced; 1 crushed clove of garlic; 3 tsps arrowroot; 1 tsp dijon mustard; 100g cooked ham, cut into strips; 50g low fat cheddar, grated; freshly ground black pepper; fresh basil to garnish.
1. Preheat oven to 200oc.
2. Cook pasta in a large pan of boiling water with the stock cube and sundried tomatoes.
3. In a seperate pan, heat the milk with the garlic. Mix the arrowroot with a little of cold milk and whisk into the hot milk. Add the mustard, ham and some of the cheese. Season and add more milk if required, to adjust the consistency.
4. Drain the pasta, add to the sauce and mix well. Pour into an ovenproof dish and top with the remaining cheese. Bake in the oven for 10minutes until golden brown.
5. Serve with a little fresh basil and mixed salad.
Tuna crepes
Serves 4. Calories 622.
FILLING: 2TBSP sunflower oil; 2 celery sticks, finely sliced; 1 x170g tin john west tuna rich in omega 3 in oil, drained and flaked; 2 & half tbsps feta, crumbled; 7 ready made savoury pancakes, warmed.
SAUCE: 2tbsb butter; 250g button mushrooms, cleaned and sliced; 2 tbsp sherry; 400ml cream.
1. Preheat oven to 200oc and line an ovenproof baking dish.
2. Make the filling first. Heat the oil in a saucepan over a med heat and fry the celery and spring onions until soft.
3. Transfer mixture to a bowl and stir in the tuna and feta. Set aside.
4. Then prepare the sauce. Heat the butter in a small saucepan over a med heat and fry the mushrooms until softened. Add the sherry and saute until absorbed by the mushrooms. Add the cream and bring to a simmer, then remove from the heat. 5. Spoon some of the filling into each crepe and roll up. Arrange in the dish and bake for 15-20mins, or until the crepes are crispy around the edges and the cream is golden and bubbly. 6. Serve at once with crispy salad.
FILLING: 2TBSP sunflower oil; 2 celery sticks, finely sliced; 1 x170g tin john west tuna rich in omega 3 in oil, drained and flaked; 2 & half tbsps feta, crumbled; 7 ready made savoury pancakes, warmed.
SAUCE: 2tbsb butter; 250g button mushrooms, cleaned and sliced; 2 tbsp sherry; 400ml cream.
1. Preheat oven to 200oc and line an ovenproof baking dish.
2. Make the filling first. Heat the oil in a saucepan over a med heat and fry the celery and spring onions until soft.
3. Transfer mixture to a bowl and stir in the tuna and feta. Set aside.
4. Then prepare the sauce. Heat the butter in a small saucepan over a med heat and fry the mushrooms until softened. Add the sherry and saute until absorbed by the mushrooms. Add the cream and bring to a simmer, then remove from the heat. 5. Spoon some of the filling into each crepe and roll up. Arrange in the dish and bake for 15-20mins, or until the crepes are crispy around the edges and the cream is golden and bubbly. 6. Serve at once with crispy salad.
Tuna Pate
Serves 4. 199 Calories.
Ingrdients: 1 x 170g tin john west tuna steak rich in omega 3 in oil, drained; 2 tsp brandy; 60g butter, softened; 1 tbsp fresh lemon juice; quarter tsp paprika; salt and pepper.
To Serve; Crusty bread or baguette; olives; feta cheese and caper berries, (optional).
1. Place the tuna, brandy, butter, lemon juice, paprika, salt and pepper in a food processer and process until smooth.
2. Spoon into a serving dish and refrigerate for one hour. Serve with crusty bread, olives, feta and caper berries, if using.
Ingrdients: 1 x 170g tin john west tuna steak rich in omega 3 in oil, drained; 2 tsp brandy; 60g butter, softened; 1 tbsp fresh lemon juice; quarter tsp paprika; salt and pepper.
To Serve; Crusty bread or baguette; olives; feta cheese and caper berries, (optional).
1. Place the tuna, brandy, butter, lemon juice, paprika, salt and pepper in a food processer and process until smooth.
2. Spoon into a serving dish and refrigerate for one hour. Serve with crusty bread, olives, feta and caper berries, if using.
Tuna Meatballs
Serves 4. 227 Calories.
Ingredients; 1x 170g tin tuna, drained; 1 large potato, cooked & mashed well, 40g freshly grated parmesan; 1 egg, finely beaten; 1 lemon, rind; 1 clove of garlic, crushed & mixed with half a tsp sea salt flakes; freshly ground black pepper; flour, for coating; sunflower oil, for frying.
1. In a bowl, mix the tuna, potato, parmesan, egg, lemon rind, garlic & salt & pepper together in a bowl until well combined.
2. Shape the mixture into walnut sized balls using your hands, then roll lightly in flour.
3. Pour some oil into a deep heavy based saucepan until its about 1cm deep & heat. Add the tuna meatballs to the saucepan and fry, turning, until golden all over. Set aside to drain on a plate lined with paper towel.
4. Serve the meatballs with pasta and chopped tomatoes.
Ingredients; 1x 170g tin tuna, drained; 1 large potato, cooked & mashed well, 40g freshly grated parmesan; 1 egg, finely beaten; 1 lemon, rind; 1 clove of garlic, crushed & mixed with half a tsp sea salt flakes; freshly ground black pepper; flour, for coating; sunflower oil, for frying.
1. In a bowl, mix the tuna, potato, parmesan, egg, lemon rind, garlic & salt & pepper together in a bowl until well combined.
2. Shape the mixture into walnut sized balls using your hands, then roll lightly in flour.
3. Pour some oil into a deep heavy based saucepan until its about 1cm deep & heat. Add the tuna meatballs to the saucepan and fry, turning, until golden all over. Set aside to drain on a plate lined with paper towel.
4. Serve the meatballs with pasta and chopped tomatoes.
Spicy tuna burgers with advocado & wild rice salsa.
Serves 2.
Ingredients: 75g wild rice; 50g halved green beans; 6 cherry tomatoes, quartered; 1 spring onion, sliced finely; half advocado, cubed; 1 haeped tbsp fresh coriander leaves; juice of half a lime, plus an extra squeeze of lime & some wedges; tsp crushed cumin seeds; half tsp of caraway seeds, crushed; quarter tsp dried chilli flakes; 1 clove of garlic, crushed; 1 tbsp tomato puree; 300g tuna steak, chopped finely; low fat cooking spray.
1. Cook wild rice according to packet instructions. Add the green beans for the last couple of minutes & cook until just tender but still crisp. Drain & tip into a mixing bowl.
2. Add the tomatoes, spring onion, advocado, coriander & squeeze of lime juice,& season to taste. Set aside.
3. Mix the juice of half a lime, spices, garlic & tomato puree together, along with a little seasoning, to form a marinade. Shape the tuna into 2 chunky burgers, then marinate for 5 mins, turning to coat.
4. Heat a frying pan, mist with low fat spray, then carefully fry the burgers for 2&half-3mins, or until cooked through. Serve the tuna burgers with the wild rice salsa &lime wedges on the side.
Ingredients: 75g wild rice; 50g halved green beans; 6 cherry tomatoes, quartered; 1 spring onion, sliced finely; half advocado, cubed; 1 haeped tbsp fresh coriander leaves; juice of half a lime, plus an extra squeeze of lime & some wedges; tsp crushed cumin seeds; half tsp of caraway seeds, crushed; quarter tsp dried chilli flakes; 1 clove of garlic, crushed; 1 tbsp tomato puree; 300g tuna steak, chopped finely; low fat cooking spray.
1. Cook wild rice according to packet instructions. Add the green beans for the last couple of minutes & cook until just tender but still crisp. Drain & tip into a mixing bowl.
2. Add the tomatoes, spring onion, advocado, coriander & squeeze of lime juice,& season to taste. Set aside.
3. Mix the juice of half a lime, spices, garlic & tomato puree together, along with a little seasoning, to form a marinade. Shape the tuna into 2 chunky burgers, then marinate for 5 mins, turning to coat.
4. Heat a frying pan, mist with low fat spray, then carefully fry the burgers for 2&half-3mins, or until cooked through. Serve the tuna burgers with the wild rice salsa &lime wedges on the side.
Harissa Spiced Chicken with bean and couscous salad
Serves 2. Calories 396.
Ingredients: 2x100g skinless free range chicken fillets; 1tbsp harissa; 1tbsp honey; juice of half a lemon; half a tsp each of ground coriander, ground cumin and ground cinnamon; 1 tsp extra virgin olive oil; 100gcouscous; 1 spring onion, finely chopped; 125ml chicken stock; juice of half a lemon; half a can of drained mixed beans; 1 tomato, deseeded & diced; 1 tbsp of fresh chopped mint; 1 tbsp low fat natural yoghurt..
1. Slice chicken in half lenghtways to give you four pieces, & slash each twice to a depth of 1cm.
2. Mix the harissa, honey, lemon juice, spices & oil together in a non stick metallic bowl and allow the chicken to marinate in this mixture overnight, or for at least 20 minutes.
3. Put the couscous in a bowl with the spring onion & pour over the chicken stock & lemon juice. Cover & leave to stand for 5 minutes. Then fluff with a fork & add the beans, tomato and mint. Season to taste, mix well & cover again until ready to use.
4. Heat a non stick pan over med heat, add chicken & cook for about 4 mins on each side, or until carmelised on the outside& cooked through. Serve 2 chicken pieces on each plate on top of a generous pile of couscous. Finish with a drizzle of yoghurt.
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