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Permalink Reply by janice robson on July 17, 2012 at 15:53

A good recipe is 1 chicken breast, chorize sasauge, a selection of veg  - courgette, pepper, red onion, mushroms, garlic, but you can also add squosh and or carrots all diced and sliced.  Really you can put in what veg you like.  Fry with onion and garlic add the chicken and cook through.  Add the veg and cook the veg through also, towards the end add the muchrooms and chorize sasauge.  When these are cooked through add two portion of  cooked rice and some water about 1/2 a cup when all warmed through serve with garlic bread and enjoy.  If you dont like chicken you can use Quorn which is also nice.

Hope you enjoy

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Permalink Reply by joanne taylor on July 17, 2012 at 15:53

1oz butter or 2 tbsp veg oil, 1 chopped onion , 1 1/2lb lean braising steak cubed, 1oz plain flour, salt and pepper , 10 pint beef stock, 2 bay leaves, 2 carrots thickly sliced, half small swede chopped.  

heat the butter or oil in a pan, add the onions and fry for 3-4 minutes,

add the meat and fry until lightly browned, stirring occasionally, 

stir in the flour and salt and pepper. cook stirring for 1 min gradually add the stock stirring continuosly and scraping the sediment from the bottom of the pan add bay leaves bring to the boil, cover and cook over a very low heat for 1 1/2 hrs, or cook in oven at 170c/325f gas 3  add the veg to casserole stir well and cook for 1hr  

can be served with mash potatoes or add dumplings to the top if in the oven or add to pan for the hob,  

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Permalink Reply by Sam Cowley on July 17, 2012 at 16:03

Hi Janice and Joanne,

Two great recipes! Both lend themselves well to adding in extra veg as well, if you need an extra hit to make up your 5-a-day.

Next time you make them would be good to see a pic of the finished product if possible?

Best wishes,

Sam

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Permalink Reply by TheMother on July 17, 2012 at 18:07

Quick and easy - and adaptable to suit your own preferences!

 

OK - steam some asparagus (buy it when it's on special offer!)

Place the aspargus on a baking tray and top with some sliced ham.  Now if you don't like ham you could opt for any  other sliced meat from the deli - or omit it alltogether if you're a vegetarian or just don't want it!

My next layer is thinly sliced avacado - but again you could omit this if you don't like it - maybe opt for some sliced (pre-cooked) sweet potato - or whatever else takes your fancy.

Then comes the cheese!  Now I love some creamy Brie (special offer again!) but you could use any cheese you like - or even a mix - make a yummy four cheese layer if you like. (you could top it off with sliced tomatoes if you like)

Then whack the whole thing under the grill to melt the cheese. 

Serve with rice, cous cous, pasta, bulgar wheat or whatever takes your fancy!  Altermatively it's a wonderful light meal on it's own.

 

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Permalink Reply by Raj Sandhu on July 17, 2012 at 21:16

healthy pancake topping

1 pink lady apple, cored and thinly sliced
250ml cranberry juice or apple juice
2 tbsp  fine semolina
1 vanilla pod

place the juice, semolina and vanilla in a pan
bring to the boil
then add in the apple and simmer for 5 minutes
allow to cool and add the topping over the pancakes

Attachments:

• apple pancakes.jpg, 1.1 MB

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Permalink Reply by Karen Harding on July 19, 2012 at 21:47

My  Cottage pie.

virtually fat-free and very healthy full of flavour

908g/2 lbs of floury potatoes

a small handful of chopped parsley

6 tablespoons of fat-free natural yogurt /or half a tub of fat reduced cottage cheese with chives

low-calorie cooking spray

1 red onion peeled and chopped

2 large carrots peeled and chopped

2 celery sticks finely chopped

2 garlic cloves peeled and chopped

198g/7oz fresh or frozen peas

400g extra lean minced beef

can chopped tomatoes

1tbsp concentrated beef stock

2 tsp of dried oregano

1 egg

steamed broccoli and cauliflower to serve

1 pre heat oven to 200%c gas mark 6

boil the potatoes in a large pan of lightly salted water, untill tender, drain add the parsley the cottage cheese or yogurt and set aside

2 spray another pan with cooking spray, the onions, carrots, celery, garlic and peas and fry for five minutes, add the minced beef and cook for another five minutest  stir in the tomatoes and beef stock and oregano bring to the boil then boil and remove from the heat and transfer to four individual baking dishes or one large one,

3 Top mixture with the potatoes and rough up with a fork brush with the beaten egg and bake of 30 mins for individual or 45 minutes for large on when golden brown on top, remove from oven and serve with the steamed veg,

this is a family favourite and is  very filling,

hope you enjoy

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Permalink Reply by Sam Cowley on July 20, 2012 at 17:03

Thanks everyone for the recipes sent in so far.

Joanne Taylor and Raj Sandhu are this week's winners of the prize draw.

Keep sending in your healthy recipes as we will be announcing another two winners next Friday.

Sam

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Permalink Reply by Sophie Horsman on July 22, 2012 at 14:00

Roasted Vegetables, you can serve them stirred through pasta, cous cous or with mashed potato. You can use whatever veg you prefer but I use...

1-2 onions cut into wedges
An Aubergine, large chunks
1 courgette, sliced
1 green pepper, cut roughly chopped into squares
A punnet of cherry tomatoes
A punnet of button mushrooms
3-4 cloves of garlic, chopped very small

I put a little oil in a roasting tin, chuck the chopped veg on top, drizzle with more olive oil - you can use as much or as little of this as you like depending on how fattening you want it to be - I use about 4-5 tablespoons.....then season with ground black pepper and coarse salt, stir and roast in the oven for about 45-60 mins stirring half way through. They are nice topped with grated cheese or toasted pine nuts. Also it can be made in advance to be put in the oven later in the day.

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Permalink Reply by Sam Cowley on July 23, 2012 at 17:37

Hi Sophie,

A really versatile recipe, thanks for posting!

A reminder to everyone that you can include images and videos of your recipes by selecting either of the buttons to the right on the 'link' button in the toolbar of the reply editing window (if that makes sense).

Best wishes,

Sam

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Permalink Reply by Sam Cowley on July 24, 2012 at 9:59

Hi everyone,

Christina Merryfield, dietitian for Bupa Cromwell Hospital has been writing some articles for Carewell covering healthy eating topics like reducing your cholesterol.

I thought it might be useful to get Christina to comment on the diet of a member of the forum, so we can have a practical example of a caring diet, which she can provide advice for.

If anyone would be interested in recording what they eat for a week and receiving advice from a dietitian, please get in touch.

Many thanks,

Sam

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Permalink Reply by TheMother on July 25, 2012 at 21:00

This is a winter favourite in our house.  Known as 'Cheesy Dinner'

 

Part boil a selection of root veg for 10 minutes.

(we tend to stick to the classics - spuds, carrots, swede, parsnips etc.  Also some peeled whole shallots.)

 

Make a cheese sauce - LOTS OF IT!!!!!!!

Melt butter, remove from heat and stir in some plain flour.  Gradually stir in milk, stirring all the time, add grated cheese - whichever type you like.  Return to heat and boil until it thickens - stirring all the time.

Measurements?  I never measure anything!!!!!!!!!!!!!

 

Put the part boiled veg into a casserole dish and pour the cheese sauce over the top.  Cover and put in the oven at 160C for about 30-40 minutes.

 

This is NOT a cheese  bake - it's a casserole - so LOTS of cheese sauce!

 

Finally - ENJOY!

 

(You could cheat and completely boil the veg then put it on a plate and pour the sauce on - but it doesn't taste the same!)

 

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Permalink Reply by Sam Cowley on July 26, 2012 at 10:33

Thanks TheMother.

Sounds like a pretty good dish to have on a winters night!

Thanks,

Sam

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