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Monday 4 April 2011

Crunchy Strawberry and Gooseberry Delight

Crunchy Strawberry and Gooseberry Delight
Ingredients:
  • 350g Strawberries
  • 350g Gooseberries
  • 2 Tablespoons runny honey
  • 500g Natural Greek yoghurt
  • 150g Crunchy oat breakfast cereal
Variation: 
You can use any kind of crunchy mix you like. Some breakfast cereals have lots of fat or sugar in them; so if you pick one of those for a topping, use a little less. You can use this recipe with any kind of fresh fruit and you can have natural yoghurt that has bits of fruit in too, if you like! You can use your imagination!
How to make it:
  1. Wash and drain the strawberries and the gooseberries
  2. Cut of top and bottom of gooseberries add sweetener and cook them for 5 mins (until soft), then leave to cool.
  3. “Hull” the strawberries- that is, take the little leaves off the top and if the strawberries are large, sometimes the white bit next to the leaves is a bit tough, in which case slice it out, chop the strawberries
  4. Put a few small strawberries on one side for decoration later.
  5. In another bowl, mix the natural yoghurt with the breakfast cereal.
  6. Stir the honey into the yoghurt mix.
  7. Put a layer of strawberries, then layer of yoghurt mix, layer of gooseberries and a squeeze of honey and decorate with some small strawberries.

Turkey Burgers

Turkey Burgers
Ingredients (serves 4)
450g minced turkey
1 onion, very finely chopped
1 carrot, grated
50g sweetcorn, thawed if frozen
2 teaspoons dried mixed herbs
ground black pepper
4 standard burger buns, sliced in two
shredded lettuce and sliced tomatoes
Method
  • In a large bowl, mix together the minced turkey, onion, carrot, sweetcorn and herbs.  You can use your hands to mix everything together.  Season with some pepper.  Shape the mixture into 2 large burgers and 2 small burgers.  Cover and chill the burgers if you’re cooking them later.
  • Preheat the grill.  Place the burgers on the grill rack and grill them for 12 – 15 minutes, turning them over once, until browned and cooked through.
  • Lightly toast the burger buns on the cut sides only. 
  • Place the cooked burgers on the toasted bun with lettuce and tomato.


Tinned Apple Crumble


Tinned Apple Crumble
Ingredients (Serves 6-8)
225g (8oz) plain flour
115g (4oz) sunflower spread
55g (2oz) porridge oats
55g (2oz) sugar or 3tsp granulated sweetener
2 tins of apple
1 lemon or orange
Open the tins of apples and place in oven proof dish
For the crumble topping, rub together the flour and sunflower spread in a mixing bowl until the mixture resembles fine breadcrumbs. Stir in the porridge oats and sugar.
Place the cooked apples in the base of a lightly greased heatproof bowl.  Sprinkle over the crumble topping and level the surface.
Place in a pre-heated oven for 35-40 minutes, or until the topping is
golden.
Serve hot or warm with natural yoghurt, or custard made with skimmed milk.
Handy Hints
Use wholemeal flour to make pastry or biscuits with extra fibre.  For extra flavour and texture sprinkle 1 teaspoon (5ml) of ground cinnamon and 50g (2oz) Californian seedless raisins over the apples before covering with the crumble topping.  Freeze the Crumble on the day of making and use within one month.

Creamy Mushroom, Ham & Leek Pasta


Creamy Mushroom, Ham & Leek Pasta
pastedGraphic.pdf
High in fibre, good source of Vitamin C, 3 of your 5 a day.
Ingredients
Mushrooms
Ham
1 leek, finely sliced
1 carrot, grated
225ml/8fl oz low-sodium chicken stock
2 tsp wholegrain mustard
85g/3oz light soft cheese
Parsley
Wholemeal Pasta
Method
Heat 1tsp oil in a medium frying pan.  Fry the mushrooms and Leeks gently until soft.  Add the carrot.  Pour in the stock, add the pasta and boil until the pasta has softened, then add the mustard and soft cheese, stirring well to combine.  Add Black Pepper and Parsley

Tuna Fishcakes


Tuna Fishcakes
pastedGraphic.pdf
Ingredients (serves 4) 
500g (18oz) potatoes, peeled and quartered
25g (1 oz) margarine
6 spring onions, washed and finely chopped
2 heaped teaspoons English mustard
2 tablespoons finely chopped fresh parsley
1 tablespoon plain flour, plus extra for dusting
1 large egg yolk
1 X 200g can tuna in spring water, drained
3-4 tablespoons olive oil

Method
  1. Put the potatoes in a large saucepan, cover with water, bring to the boil and simmer until soft, about 15-20 minutes.  Mash the potatoes, adding half the margerine.  Transfer to a large mixing bowl.
  2. Fry the spring onions for 1-2 minutes in the remaining margerine to soften them.  Add to the potatoes along with the mustard, chopped parsley and the flour.  Mix well, then add the egg yolk and drained tuna, and mix well again.
  3. On a lightly floured surface, with floured hands, shape the mixture into eight rounds.   Flatten lightly and dust with flour.  Heat the olive oil in a large frying pan and fry the fishcakes gently for 5-6 minutes on each side until light gold in colour.

Ten-Minute Chinese Chicken Noodles


Ten-Minute Chinese Chicken Noodles
pastedGraphic.pdf
Stir-frying is a quick and healthy method of cooking.  Only a small amount of oil is used, and the short cooking time ensures that the vitamin content of the food is not depleted.  Always ensure you buy the Reduced salt Soy Sauce, and only use a small amount, to reduce sodium in your diet and keep your heart healthy.  You can use other vegetables such as peppers or mushrooms if you can’t get hold of mange tout peas.
Serves 3-4
Ingredients
  • 1 tsp Olive oil
  • 1 boned and skinned chicken breast (about 125g/ 4oz), finely sliced
  • 1 bunch of spring onions, sliced
  • 100g (3 ½ oz) mange tout peas, trimmed and halved
  • 1 red chilli, finely chopped or 1 tsp chilli powder
  • 1 tbsp Reduced salt soy sauce 
  • 75g (2 ½ oz) cooked ham, chopped
  • One nest of egg-thread noodles per person

Method  
  1. Heat the oil in a non-stick frying pan or wok, add the chicken pieces, and stir-fry for 2-3 minutes
  2. Add the spring onions, mange tout, and chili, and continue to stir-fry for 2 minutes.  Stir in the soy sauce and ham.
  3. Meanwhile, cook the noodles.  Drop them into a large saucepan of boiling water, reduce the heat, and simmer for 3-4 minutes.  Drain well.
  1. Toss together the noodles, and chicken mixture, turn into a warmed serving bowl, and serve immediately.
Each serving provides:  Calories- 438, Protein-30g, Carbohydrate-63g, Fibre- 3g, Total fat- 9g, Saturated fat-2g.

Salmon Fishcakes with lemon sauce


Salmon Fishcakes with lemon sauce
pastedGraphic.pdf
Ingredients  (makes 6 fishcakes)
For the fishcakes
  • 300g salmon fillets
  • 450g sweet potato, peeled and thickly sliced
  • Zest 1 lemon
  • 4 spring onions, finely chopped 
  • 20g coriander/parsley, finely chopped
  • 25g wholemeal plain flour
  • 4 sprays olive oil spray or 1tbsp mild olive oil
* For a cheaper option use 2 tins of pink or red salmon

For the sauce
  • Juice 1 lemon
  • 1tbsp arrowroot or cornflour
  • 2 tbsp granulated sweetener


Method
  1. Place the salmon fillets in a shallow saucepan or frying pan and pour in enough water to just cover the fish
  1. Cook over a gentle heat until the fish turns opaque and begins to flake.  Remove the fish from the pan, take off the skin, flake and put to one side.  Reserve 150ml of the stock the fish was cooked in (add extra water if necessary to make up the quantity).  Meanwhile, cook the sweet potatoes in boiling water until soft.  Drain and mash.  Allow to cool.  Mix the salmon with the sweet potatoes, lemon zest, spring onions and coriander/parsley.
  2. Shape into six even-sized patties about 7cm in diameter and 2cm deep.  Lightly coat in wholemeal flour.  Heat the frying pan, add oil and cook the fishcakes for approximately 3 minutes on each side until golden brown and hot right through.  Keep warm.
  3. To make the sauce – blend the lemon juice, arrowroot, stock and sweetener together in a small saucepan and bring to the boil, stirring continuously.  Serve the fishcakes with the lemon sauce and a selection of fresh vegetables or a salad.

    *If using tinned salmon mash it up and mix it with sweet potatoes*

Mighty Root Mash


Mighty Root Mash
pastedGraphic.pdf
The swede and carrots give a subtle sweetness, which children will love.  They also add extra vitamins to the dish.  Extra milk is used in place of the traditional butter to create a soft consistency.
Ingredients (makes 4 servings)
450 g (1 lb) potatoes, peeled and cubed
125 g (4 oz) swede, peeled and cubed
2 carrots, peeled and cubed
200 ml (7 fl oz) milk
Freshly ground black pepper
Method
  1. Cook the potato, swede and carrot in a little fast-boiling water for 15 - 20 minutes, until tender.  Drain.
  2. Mash the root vegetables with the milk and seasoning.  Add a little extra milk for a softer consistency.
* This makes a great topping for Cottage Pie or Shepherds Pie.

Mexican Fajitas


Mexican FajitaspastedGraphic.pdf
Ingredients
  • 6 flour tortilla
  • 8oz chicken breast or rump steak thinly sliced
  • fajita seasoning to taste
  • 2tsp olive oil
  • 1 red onion
  • 1 red/yellow pepper
Tomato Salsa
  • 1 tin chopped tomatoes
  • 2 cloves crushed garlic
  • 1 diced red pepper
  • 1 diced red onion
  • 1 grated carrot
Accompaniments
  • 1 iceberg lettuce
  • 6 tomatoes sliced
  • 8oz grated cheese

Fajitas
  1. Thinly slice the chicken or steak.
  2. Slice red pepper and red onion.
  3. Heat oil in large frying pan.
  4. Fry steak or chicken until golden brown.
  5. Add the peppers and onions plus fajita seasoning.
  6. Cook for 8 – 10 minutes.
Tomato Salsa
  • Combine all the ingredients together in a bowl.
Accompaniments
  1. Wash and shred iceberg lettuce, place in serving bowl.
  2. Wash and slice tomatoes and place on serving plate.
  3. Grate cheese.

Equipment  
  • Chopping Boards
  • Sharp Knives
  • Mixing bowls
  • Serving platter
  • Spoon
  • Grater
  • Garlic Press
  • Colander
To Serve
Lay tortilla on plate; arrange the steak or chicken, cheese, lettuce and tomato evenly down the centre of the tortilla.
Spoon the salsa over the filling ingredients.
Wrap and eat.

Hot Sweet and Sour Noodles


Hot Sweet and Sour Noodles
pastedGraphic.pdf
Very low fat and VERY tasty…
Ingredients)
1 nest of standard thin quick egg noodles
1 tsp vegetable bouillon powder
1 small carrot thinly sliced
2-3 spring onions
½ tsp ground ginger
6 sugar snap peas 
¼ red chilli
For Paste
2 tsp soy sauce
½ lime juice
½ tsp soft brown sugar
Ground black pepper
Hot water


Method
  1. Add the dry noodles to a heatproof pot; add vegetable powder, carrot, spring onions, ginger, peas and chilli.
2. Add hot water to pot then add paste and stir. Leave to stand for 6-7 mins.

Dippy

Dippy fish
Serves 10
1 smoked mackerel
100g light cream cheese
1-tablespoon natural yoghurt 
Juice of half a lemon
Pinch of pepper (optional) 
3 carrots sliced into sticks
Method
  • Peel skin away from mackerel and break into a bowl
  • Add the remaining ingredients and blend together with a fork until smooth
  • Serve with carrot sticks.

Creamy Mushroom, Ham & Leek Pasta


Creamy Mushroom, Ham & Leek Pasta
pastedGraphic.pdf
High in fibre, good source of Vitamin C, 3 of your 5 a day.
Ingredients
Mushrooms
Ham
1 leek, finely sliced
1 carrot, grated
225ml/8fl oz low-sodium chicken stock
2 tsp wholegrain mustard
85g/3oz light soft cheese
Parsley
Wholemeal Pasta
Method
Heat 1tsp oil in a medium frying pan.  Fry the mushrooms and Leeks gently until soft.  Add the carrot.  Pour in the stock, add the pasta and boil until the pasta has softened, then add the mustard and soft cheese, stirring well to combine.  Add Black Pepper and Parsley


Chicken nuggets


Chicken Nuggets
pastedGraphic.pdf
Ingredients (makes 4 servings)
3 chicken breasts
3 oz breadcrumbs
1 egg
3 fl oz water
1 oz grated cheese (optional)
1 tsp garlic powder (optional)
plain flour
Method
  1. Preheat the oven to 200ºC/400ºF or gas mark 6
  2. Cut the chicken breasts into small chunks
  3. Combine the breadcrumbs, cheese and garlic powder together and place the mixture in a large plastic bag
  4. Combine the egg and water in a bowl.  Dip the chicken pieces into the egg mixture and then drop into the plastic bag.
  5. Place the coated chicken pieces on an oiled tray.  Bake for 10/15 minutes or until tender and golden brown, turning once midway through cooking.
Tip: At stage 3 when making the breadcrumbs any seasoning may be added e.g. Grated cheese, garlic powder, sesame seeds, black pepper, herbs or spices.

Chicken noodles


Chicken Noodles
pastedGraphic.pdf
Ingredients)
1 nest of standard thin quick egg noodles
 30g of cooked chicken
3-4 spring onions
½ tsp fennel seeds
100ml passata
3-4 basil leaves
Hot water


Method
  1. Add noodles to heatproof pot then add spring onions, ½ tsp fennel seeds, passata, and basil .
  2. Add hot water then and leave to stand for 6-7 mins.


Cook once - Eat twice!

Chilli Con Carne
Ingredients (serves 3-4)
175g (6oz) onions
1 tablespoon olive oil
450g (1lb) lean minced beef
½ teaspoon chilli powder
A pinch dried oregano
115g (4oz) tomato puree
1 x 400g can baked beans

Method
Peel and chop the onions.  Heat the olive oil in a saucepan and fry the onion and mince together until the meat has browned and the onion softened.  Add the chilli powder and oregano and cook for 1-2 minutes.  Just cover with water, put the lid on and cook gently for 25 minutes.
Add the tomato puree and baked beans, and cook for a further 25-30 minutes, removing the lid and turning the heat up slightly for the last 5 minutes.
Meanwhile, cook the rice in boiling water until tender.  Drain well.
Put the chilli into a bowl and serve with rice.


Spaghetti Bolognaise
Ingredients (serves 4)
1 tablespoon oil
1 onion, finely chopped
2 cloves garlic crushed or finely chopped
200g (8oz) mince (use beef, pork, turkey, quorn)
400g can chopped tomatoes
4 tablespoons tomato puree
2 teaspoons dried mixed herbs
200g (8oz) mushrooms, sliced
1 medium carrot grated
400g dried spaghetti
¼ pint beef stock
Method
Heat oil in a large saucepan and add mince.  Brown the mince, stirring to prevent it sticking.
Pour off any excess fat, which has come out of the mince.
Add the onion to the mince and cook for another 2 minutes.
Add the garlic to the mince and cook for another minute.
Add the tomato puree, chopped tomatoes, herbs, grated carrots and mushrooms.
Bring the sauce to the boil, then add the beef stock, simmer gently for 30 minutes.
Check the seasoning, add salt and pepper if wished, serve with spaghetti or other pasta.

Chicken Masala


Chicken Masala
pastedGraphic.pdf

This is a delicious, creamy curry that will happily replace the Friday night take away!
Cooking:   20 – 25 mins Preparation:  15 mins Serves 4
Calories:    335 (per serving) Freezing:   Recommended for up to 1 month

Ingredients
  • 1 teaspoon cumin seeds
  • 1 teaspoon mustard seeds
  • 1 onion, grated
  • 2 – 3 garlic cloves, crushed
  • 2 cm (¾ inch) fresh ginger, peeled and grated
  • 2 teaspoons ground cumin
  • 2 teaspoons turmeric
  • 2 teaspoons curry powder
  • 1 teaspoon paprika
  • 1 small aubergine, diced
  • 2 tablespoons tomato purée
  • 3 medium skinless chicken breasts, cut into bite size pieces
  • 200 ml (7 fl oz) chicken stock
  • 200 ml (7 fl oz) low fat coconut milk
  • 2 tablespoons chopped fresh coriander
  • 300 g (10½ oz) cooked rice, to serve

Method  
  1. Heat a non stick large frying pan and add the cumin seeds and mustard seeds.
  2. When the mustard seeds start to pop add the onion, garlic and ginger.  Stir well.
  3. Add the remaining spices and stir to mix the flavours together.
  4. Add the aubergine, tomato purée and the chicken pieces.  Stir to coat everything well.
  5. Pour over the chicken stock then bring to a simmer.  Continue to simmer for 15 – 20 minutes, until the chicken is cooked.
  6. Add the coconut milk and stir until the sauce thickens.
  7. Finally add the chopped coriander and serve with freshly cooked rice.
Variation:  For a vegetarian option, omit the chicken and add 1 kg (2 lb 4 oz) potatoes instead.  This will reduce the cooking time to 10 – 15 minutes.