Recipes

Here’s a quick and easy soup recipe ideal for those cold winter days.

Chicken and Vegetable soup.

Ingredients ( Serves 8 )

1 small uncooked chicken (skinned )

2 carrots ( diced )

1-2 cloves of garlic ( crushed )

1 onion ( chopped )

1 courgette  ( sliced )

1/2 small head of cabbage ( chopped )

1 stalk of celery ( sliced )

1 potato ( peeled and diced )

300g tinned kidney beans ( drained )

2 litres of water

1tsp salt

1/2 tsp black pepper.

Method:

1. Place the chicken, garlic and onion in a large saucepan and cover with the water. Place over a medium to high heat and bring to the boil. Reduce the heat and leave to simmer for 55-60 minutes.

2. Remove the chicken from the saucepan and put to one side to cool a little for 5-10 minutes.

3. Skim any fat from the surface of the soup. Remove the chicken meat from the bones and place back in the saucepan.

4. Add the remaining ingredients to the saucepan and return to the boil. Reduce the heat and leave to simmer for 20-25 minutes.

Serve with crusty bread and enjoy.

Per Serving: 108kcal, 3g Fat.

How About A Quick And Easy Wrap For Lunch!

Ham and Turkey Wrap.  (Makes 2)

4 thin slices of low-fat honey roast ham

4 thin slices of low-fat turkey breast

2 x 6-inch whole wheat tortilla wraps

3-4 tsp Dijon mustard or fat free mayonnaise

2-3 leaves of iceberg lettuce (shredded)

1. Spread the mustard (or mayonnaise), on the wraps

2. Spread the shredded lettuce over the top and lay on 2 of each of the slices of meat. Roll the wraps and cut in half. Serve with cherry tomatoes and a salad garnish.

Per Wrap: 198kcals, 3.3g Fat.

Thai-Style Chicken Salad (Serves 4)

4 cooked chicken breasts (skinned & chopped)

8 romaine lettuce leaves

55g of smooth peanut butter (softened)

450g of shredded coleslaw mix (dry)

2tbsp of soy sauce

4tbsp rice vinegar

Juice of 1/2 lime

3 large tomatoes

1/2tsp ground ginger

Method:

1. Place the soy sauce,lime juice,peanut butter, rice vinegar and ginger in a bowl and mix well. Stir in the chicken, making sure it is well coated.

2. Place the coleslaw in a bowl and drizzle with the rice vinegar. Toss well to coat the coleslaw.

3.Place 2 lettuce leaves on each serving plate. Divide the coleslaw equally between the plates and garnish around the edges of the lettuce with slices of tomato.

4. Top the plates with equal amounts of the chicken and serve immediately.

Per Serving: 234kcals, 10.5g Fat.

How about a vegetarian lunch? Just as tasty and very healthy!

Scalloped Tomatoes (Serves 4-6)

4-5 tomatoes (sliced)

50g low fat grated cheese

100g of white bread (cut into small cubes)

2 tsp olive oil

1 onion (chopped)

4 tsp brown sugar

1/2 tsp dried basil

1/2 tsp salt

Black pepper (to taste)

1. Preheat the oven to 190C/375F/Gas mark 5. Heat the olive oil in a pan and add the onion to saute for 3-4 minutes.

2. Add the tomatoes, brown sugar, basil, salt and pepper to the pan and stir. Add the cubed white bread and mix the ingredients together well.

3. Pour the mixture into a lightly greased casserole dish and place in the centre of the oven for 30 minutes. Top with the grated cheese and return to the oven for 5 minutes. Remove from the oven and serve immediately, with a green salad and crusty bread.

Per Serving: 120kcals, 4g Fat.

Another Tasty Vegetarian Option.

Fruity Couscous (Serves 4).

150ml or 1 & 1/3 cup of quick cook couscous

1/2 an orange, in segments

225ml or 1 cup of orange juice

1/2 tsp of orange peel (grated)

40g or 1/4 cup of golden raisins

90g or 1/2 cup of red grapes (halved)

1/2 tbsp low fat margarine

75ml or 1/3 cup of firm tofu (drained & cubed)

1/4 tsp salt

Method.

1. Place the orange juice, grated orange peel, salt and margarine in a saucepan and bring to the boil.

2.Add the couscous and stir well. Remove from the heat and cover the pan. Let stand for 5 minutes. (check couscous instructions to ensure the correct standing time).

3. Fluff the couscous with a fork and add in the fruit and the tofu. Mix together well and serve either hot or cold.

Per Serving: 247kcal, 3g Fat.

How about a super tasty dessert?

Tangy Fruit Fool

Ingredients (Serves Eight)

845ml/3 & 3/4 cups of low fat custard

2 ripe mangoes (peeled & chopped)

4 kiwi fruit (peeled & chopped)

3 passion fruit

2 bananas (chopped)

1 tsp lime rind (finely grated)

4 tbsp lime juice

4 egg whites

1 tsp vanilla extract

Method

1. Place the chopped mango in a food processor and blend until smooth.

2. Place the chopped kiwi fruit and banana into a bowl and add the lime juice and grated lime rind. Mix together well.

3. Place the egg whites in a bowl and whisk until stiff. Gently fold in the low fat custard and vanilla extract.

4. In 8 tall dessert glasses, place a layer of chopped fruit, then the mango puree, followed by the custard mixture.

5. Repeat this layering, finishing at the top with the custard mixture.

6. Place in the refrigerator for 30 minutes. Halve the passion fruits and scoop out the seeds. Spoon the fruit over the chilled “fools” and serve.

Delicious.

Per Serving: 170kcals, 0.6g Fat.

Fancy some fish?

Roasted Spiced Salmon (Serves eight)

Ingredients:

8 x 100g salmon fillets

1 & 1/2 tsp paprika

1 & 1/2 tbsp chilli powder

1 & 1/2 tbsp cumin

Juice of 1 lemon

Ground black pepper

Method

1. Preheat the oven to 220C/425F/Gas mark 7. Line 2 baking trays with baking paper and spray with low fat cooking spray.

2. Place the spices in a bowl and mix together well. Place 4 each of the salmon fillets (skin side down) on each of the baking trays. Sprinkle with the spices and gently rub them into the fish.

3. Squeeze the lemon juice equally over the salmon fillets and lightly sprinkle with the black pepper.

4. Place in the oven for 10-12 minutes, depending on the thickness of the salmon. The salmon is cooked when the fish flakes easily with a fork.

Serve with new potatoes and seasonal vegetables.

Per Serving: 179kcals, 7.4g Fat.

Marinara Linguine (Serves 6)

Ingredients:

900g fresh linguine

14 tomatoes (cut into chunks)

3 tbsp olive oil

4 cloves of garlic (crushed)

1 tbsp fresh basil

4 tbsp tomato puree

1 tbsp oregano ( finely chopped)

1 & 1/2 sweet onions (finely chopped)

3/4 tsp salt

Grated mozzarella

Method:

1. Heat 1 tbsp olive oil in a pan. Add the onions and saute for 3-5 minutes until tender. Add the garlic and stir while cooking for 30 seconds.

2. Add the tomatoes and the tomato puree and stir in well. Bring to the boil and simmer for 15 minutes, stirring frequently.

3. Nearing the end of the 15 minutes, cook the linguine as per the packet instructions. (3-4 minutes if fresh). Drain well and place on a large serving dish.

4. Remove the sauce from the heat and stir in the oregano, the fresh basil and the remaining olive oil. Pour the sauce over the linguine and serve.

Sprinkle with mozzarella.

Per serving: 450 kcals, 7g fat.

Spicy Fish Stew (Serves 6)

Ingredients:

4 cloves garlic, minced
2 onions, chopped
1 tablespoon olive oil
1 – 28 ounce can diced tomatoes
6 cups water
1/2 cup chopped fresh parsley
1/2 cup chopped fresh cilantro
2 tablespoons Worcestershire sauce
1/2 teaspoon ground cinnamon
1 teaspoon paprika
1 1/2 pounds cod fillets, cubed
3 ounces dry pasta
Salt to taste
Up to 1 tablespoon ground black pepper

Method:

1. In a large pot over medium heat, sauté the garlic and onions in the olive oil for 5 minutes, stirring constantly.

2. Add the tomatoes with liquid, water, parsley and cilantro. Bring to the boil then reduce heat to low and simmer for 15 minutes.

3. Stir in the Worcestershire sauce, cinnamon, paprika and fish. Simmer over medium heat for 10 minutes.

4. Add the pasta and simmer for an additional 8 minutes, or until pasta is tender. Season with salt to taste and ground black pepper.

Serve with hot, crusty French bread.

Per Serving: 227 Calories; 4g Fat

Here’s a great recipe to include more vegetables in your diet.

Mediterranean Vegetable Frittata (Serves 4)

Ingredients:

1/4 cup low fat milk

5 eggs

60g sundried tomatoes (finely chopped)

1/2 large red pepper, sliced into juliennes

80g artichokes ( finely sliced)

1/2 zuccini (finely sliced)

2 tbsp finely chopped flat leaf parsley

Method:

1.Preheat oven to 180 degrees (160 degrees fan assisted). Lightly grease a medium shallow non-stick frying pan with ovenproof handle.

2.Beat the eggs, milk and parsley together until well combined. Stir in the sundried tomatoes, artichokes,pepper and zuccini into the egg mixture.

3.Pour into prepared frying pan and place in oven and cook for 15-20 minutes or until firm.

4.Flip out frittata onto chopping board and cut into slices and serve immediately garnished with Italian Parsley. If you are not using a non – stick frying pan, using a knife cut around the sides of the frittata and edge it out.

Per Serving: 201 calories, 10g Fat.

Baked Pears with Cranberries (Serves 4-5)

Ingredients:

3 ripe pears (peeled & quartered)

75g or 1/2 cup of dried cranberries

30g or 1/4 cup of walnuts (chopped)

75ml or 1/3 cup of pomegranate juice

Method:

1. Preheat the oven to180C/350F/Gas mark 4. Place the pear quarters in a baking dish and pour the pomegranate juice over the top. Sprinkle over the dried cranberries.

2. Place in the oven for 15-20 minutes, until the pears are tender.

3. Serve with the chopped walnuts sprinkled over, and some low fat or fat free, vanilla yogurt, if desired.

Per Serving (without yogurt): 197kcals, 5g Fat.

Curried Chicken and Apple Salad (Serves Eight)

Ingredients:

8 cooked chicken breasts (skinned & cubed)

2 apples (unpeeled & diced)

2 stalks of celery (sliced)

2 tsp curry powder

1 & 1/2 tbsp lemon juice

75g or 1/2 cup of raisins

110g or 1/2 cup of fat free mayonnaise

110g or 1/2 cup of low fat yogurt.

Method:

1. Place the cubed chicken, apples, celery and raisins in a bowl and mix together well.

2. In another bowl place the yogurt,curry powder, mayonnaise and lemon juice and whisk together.

3. Pour this sauce over the chicken salad and toss well to coat.

Serve in individual serving bowls with some naan bread.

Per Serving: (Without naan bread) 229kcal, 2.6g Fat.

How about some good Southern style Chicken?

Baked Chicken & Wedges: Southern Style! (Serves 4)

Ingredients:

8 chicken drumsticks (skinless)

4 baking potatoes (approx. 225g each)

2 tbsp plain flour

6 tbsp dry white breadcrumbs

1 tbsp sunflower oil

1 egg (beaten)

1/8 tsp cayenne pepper

2 tsp coarse sea salt

1/2 tsp paprika

1/2 tsp thyme

salt & pepper (to season)

2 tbsp cold water

For the Wedges:

1. Pre-heat the oven to 200C /400F / Gas mark 6. Wash and scrub the potatoes (do not peel), and cut each potato into 8 equal sized wedges. Place the oil in a bowl and thouroughly coat the wedges.

2. Place the wedges on a non stick baking tray, (skin side down). Sprinkle over the sea salt and leave to one side.

Chicken Drumsticks:

3. Mix the beaten egg and water together in a bowl. Leave to one side.

4. Place the breadcrumbs in a separate bowl and leave to one side.

5. In another bowl, mix together the spices, thyme, flour and seasoning.

6. Coat each of the chicken drumsticks with the flour mixture, then dip each into th egg, followed by the breadcrumbs. Transfer onto a non stick baking tray.

7. Place in the oven, along with the wedges, for 30-40 minutes. Cook the wedges until they are golden brown and turn the drumsticks halfway through the cooking time.

8. Remove from the oven when cooked and turn the wedges onto some kitchen towel to absorb any excess fat . Serve together with a side salad.

Per Serving: 402kcals, 7.4g Fat.