Hot Sweet and Sour Noodles

Hot Sweet and Sour Noodles

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 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

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

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 Preheat the oven to 200ºC/400ºF or gas mark 6 Cut the chicken breasts into small chunks Combine the breadcrumbs, cheese and garlic powder together and place the mixture in a large plastic bag Combine the egg and water in a bowl.  Dip the chicken pieces into the egg mixture and then drop into the plastic bag. 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

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 Add noodles to heatproof pot then add spring onions, ½ tsp fennel seeds, passata, and basil . 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
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   Heat a non stick large frying pan and add the cumin seeds and mustard seeds. When the mustard seeds start to pop add the onion, garlic and ginger.  Stir well. Add the remaining spices and stir to mix the flavours together. Add the aubergine, tomato purée and the chicken pieces.  Stir to coat everything well. Pour over the chicken stock then bring to a simmer.  Continue to simmer for 15 – 20 minutes, until the chicken is cooked. Add the coconut milk and stir until the sauce thickens. 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.