A big thank you to everyone who has posted healthy recipes over the past few weeks.
You have until Friday afternoon (10 August) to enter, so keep them coming.
I just thought that I would list some of the great recipes we have recieved so far. Please try them out and let us know what you think.
Chicken, chorizo and veg
A good recipe is 1 chicken breast, chorize sausage, a selection of veg - courgette, pepper, red onion, mushrooms, garlic, but you can also add squash 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 mushrooms and chorize sausage. 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 don’t like chicken you can use Quorn which is also nice.
Steak and veg stew
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 continuously 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,
Quick and easy - and adaptable to suit your own preferences!
OK - steam some asparagus (buy it when it's on special offer!) Place the asparagus 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 altogether if you're a vegetarian or just don't want it!
My next layer is thinly sliced avocado - 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! Alternatively it's a wonderful light meal on its own.
Healthy pancake topping
by Raj Sandhu
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.
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
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, until 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 minutes 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,
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.
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!)
Salad with leeks and apples
4-5 pores (bright parts)
2 big apples
teaspoon of sugar
citric acid or lemon
Method of preparation:
Leeks cut into thin slices.
Peel apples and grate on large holes, add the leeks.
Season with salt and pepper, sprinkle with sugar and citric acid popryskac or squeeze 1/3 lemon - mix.
Finally, add as many tablespoons of yogurt to salad was solid forms.
One pot Moroccan chicken
by tim hardy
4 skinless boneless chicken thighs
1 large onion chopped
1 red pepper de-seeded and sliced into thin strips
2 garlic cloves chopped
1 tsp. Ras El Hanout
1 tsp. ground coriander
1 tsp. dried thyme
100g brown basmati rice
150 ml unsweetened orange juice
100 ml vegetable stock ( I use 1 cube green Oxo)
1 mango sliced thinly
Fresh coriander leaves for garnish
Freshly ground black pepper
Rinse and par-boil the rice for 10 mins then drain well and set aside.
Lightly fry the chicken thighs with fry-lite for 3 mins to lightly brown the surface turning once then set aside.
Spray a lidded casserole with fry-lite add the onion and cook on a hot hob for 6 mins stirring occasionally, adding a splash of water if the onion starts to stick
Add the red pepper, rice, garlic, Ras El Hanout, ground coriander, and thyme, and stir in well, cook for 2 mins then add the orange juice and vegetable stock.
Bring to the boil and reduce the heat to the lowest setting and place the chicken thighs on top of the mixture, cover and cook for 45 mins until the chicken and rice are cooked through.
Serve up with slices of fresh mango and coriander leaves on top.
1kilo quorn pieces
1 onion finely chopped
2 cloves of garlic, crushed
1 cup grated carrot
1/2 cup chopped fresh parsley
2 teaspoon grainy mustard
2 teaspoon mixed herbs
salt and pepper
2 tablespoon porridge oats
1 tablespoon brown sugar
2 tablespoon tomato sauce
1/4 cup chopped parsley
Combine quorn, onion,garlic,eggs,carrots,parsley,mustard herbs and seasoning to taste.
Mix well and press mixture into a loaf tin lined with foil leaving plenty to cover.
Spread prepared topping. Cover with the foil and cook at 170C fan oven/180C for 30 minutes.
Remove foil and cook for a further 30 minutes.
Serve hot or cold
Serve with runner beans and new potatoes.
Can be sliced when cold and frozen.
For a meat version just substitute Quorn for 500g beef mince, 500g sausage meat and only use 1 egg
Falafel salad pittabreads
A quick lighter meal for the summer I make is falafel salad pittabreads. you can either buy falafels or make them.
Heat 1 tbsp olive or omega 5 oil in a large pan, then fry the onion and garlic over a low heat for 5 mins until softened. Tip into a large mixing bowl with the chickpeas and spices if preferred cumin, coriander, or just a little pepper etc), then mash together with a fork or potato masher until the chickpeas are totally broken down. Stir in the parsley or a sprinkle of dried mixed herbs, add the egg, then squish the mixture together with your hands.
Mould the mix into small balls, then flatten into patties (they fit better into the pittabread but you will buy them as balls). Heat a little oil in a pan, then fry the falafels on a medium heat for 3 mins on each side, or you could bake them in the oven until golden brown and firm. Serve hot or cold in a pittabread with salad (cucumber, tomato, baby spinach, lettuce, spring onion, avocado, beetroot, grated carrot, houmous etc) serve with roasted veg couscous or chunky oven potato wedges. You could drizzle omega 5 oil over the couscous or salad for extra healthy good fats. Mmmmm yummy especially if you get the chance to eat in the garden :)
Chicken, veg and peaches
Easy dinner with surprising flavours:
Chicken (breast or fillets)
Green beans, diced and washed
1 large onion, diced and washed
Peach slices (tinned or fresh, tinned best if in own juices and rinsed)
Crinkle cut crisps - cheese and onion or plain salted are best.
Make a basic white sauce - 1 ounce of butter, to an ounce of flour in the pan. Place on the heat and rapidly stir until you have a thick paste, slowly add to this half a pint of milk and seasoning. Bring the sauce to the boil and cook for around 10 minutes, removing from the heat after this.
Fry chicken in olive oil (either fillets or breast - if fillets, leave as in the packet, if breasts then thinly slice) along with onions and green beans.
Take the chicken/veg off the heat once fully cooked, and place a half in a medium/large ovenproof dish. Add to this a covering of the white sauce. Place on top a layer of peach slices, add another covering of the sauce. Add again a layer of the chicken/veg, then the sauce, then the peaches, then the sauce.
Finally, take the crisps and place on the top - add to this the flaked almonds, and grated cheese. Season well with pepper and a pinch of salt.
Place in the oven for around one hour, or until the dish is bubbling and a good golden colour on top. Serve as it is - or one could add boiled rice, potatoes of some kind, pasta, warm crusty bread.
Enjoy - my aunt made this a few years ago, we were worried about how chicken and peaches might taste together but it's a genius combination!
Low fat, low carbs pizza
by sue ward
smear on some passata
add as many cooked veg as you like [ie. red/green/yellow peppers, mushrooms, onions, sweetcorn etc] add some wafer thin ham, top off with LOW FAT grated cheese, shake on some oregano. Easy pizza and not hardship for us carers who are so busy in other aspects of our life.
Red kidney bean soup
1 large onion
1 head of celery
1 red pepper
1 can tomatoes
1 can kidney beans
3 tbsp tomato puree
100g red lentils
½ tsp chilli powder
1 tsp cumin
1 tsp paprika
2 pints vegetable stock
1 can sweetcorn
Chop all fresh veg and place in a large pot. Pour enough water in to just cover the veg. Cover and cook for 10-15 minutes. Add the rest of the ingredients except sweetcorn. Bring to boil and cook uncovered for 30 minutes. Stir in the sweetcorn to heat through. Season with freshly ground pepper to serve.
I sometimes add a tin of chickpea dahl to bulk it out even more.
Healthy style meatloaf
by sue ward
Healthy style meat loaf
6 x LOW FAT sausages
half of a grated apple
small grated carrot
finely chopped onion
Lean bacon or turkey rashers
Add fry spray to your meat loaf dish
in a bowl mix in all the ingredients except sausages and bacon
take skin off of sausages, mix in with all the other ingredients
Line your meat loaf dish with bacon [all visible fat removed]
press down the mixture into the meat tin
fold over your bacon, cook for 40 mins gas 5
This is lovely hot or cold. Low calorie, low fat
Vegan ice cream
Tip 200-300g frozen berries or other fruit into a dessert bowl.
Add half a can coconut cream - or one carton oat-cream - and stir.
Serve 3-5 minutes later.
This recipe provides the creamy, fruity taste of regular ice cream but has far fewer calories. It is dairy-free, sugar-free, and can also be organic if you choose suitable berries/cream varieties. It also gives you 1-2 serves of your '5 a day' fruit and veg!
veggie soup-can be frozen to make it easier to have when you need a quick fix!
2 tbsp olive or olive oil
1 onion peeled and chopped
1 garlic clove, peeled and chopped
1 tsp or more curry paste
tin of chopped tomatoes
1 potato peeled and cut into chunks
roughly 18oz of preferred vegetables (sweet potato, swede, parsnips, carrots, leeks, etc) prepared as appropriate and roughly chopped-you could also add some cooked beans or cooked lentils.
1¾-2¾ pints) vegetable stock
fry onions and garlic, add the curry paste, add chop tomatoes, veg, lentils, beans etc, add veg stock
Bring up to the boil, then simmer gently for about 20 minutes until all the vegetables are tender.
Liquidise if preferred place in containers in several batches.
Thin down with stock and reheat when needed.
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