Sałatka Cesar:
* Pierś z
kurczaka
* ok 3 kromki wieloziarnistego chleba tostowego
*
sałata ( tu chyba ulubiona pewnie może być lodowa)
* ser (
dobry parmezan bo jest ostry dlatego nie trzeba dać dużo)
*
beztłuszczowy jogurt grecki
* anchois
Pierś z kurczaka
wrzucamy na gilla, żeby obyło się bez smażenia. Chleb na chwile
wkładamy do tostera, następnie odcinamy skórkę przecinamy na dwa
trójkąty i do piekarnika aby kromki zrobiły się złote i
chrupiące. Drobimy wg. uznania na nią kładziemy pokrojoną pierś.
polewamy sosem z jednej rozmiażdżonej połowy anchois + jogurt
+
ser. To mozna jeszcze ozdobić dodatkowo anchois. Podajemy z
grzankami.
Sos do kurczaka, ryb ( nie zanotowałam
nazwy):
Estragon, nać z pietruszki, liście pieprzu zalać
oliwą z oliwek dodać sporo czosnku i sól.
Zdrowsza
pizza pepperoni :
* chlebki pita
* pomidory świeże
*
pomidory suszone (dla podkreślenia smaku)
* chili w proszku
*
kilka plastrów pepperoni
* cebula
* oliwki
*
trochę sera
Od pity odciąć górę tak aby powstał dół od
pizzy ale z brzegami (taka miseczka), położyć na to pocięte
pomidory( świeże potem suszone) bez pestek. Posypujemy chili,
pokrojonym w paseczki pepperoni, cebulą (pół księżyce) na to
trochę sera (znów parmezan)zapiec. przed podaniem obficie posypać
natką pietruszki i sałatą.
Risotto z krewetkami:
*
cebula
* czosnek
* ryż (taki który jest dokładnie
oblepiony skrobią)
* białe wino
* bulion warzywny
*
dymka
* krewetki kilka małych i dużych
* sok z połowy
cytryny
* łyżeczka kwaśnej śmietany
* skórka cytryny
Siekamy czosnek i cebule smażymy na oliwie z oliwek tak aby
się zeszkliło. Wrzucamy na to ryż mieszamy i na niego wino ( lała
całkiem sporo)ciągle mieszamy, dolewamy bulionu po to aby ryż miał
czym nasiąknąć. teraz po kolei wrzucamy: posiekana dymkę,
krewetki, sok z cytryny chwilę odczekać łyżeczka śmietany.
Moment na ogniu, wyłozyc posypać startą skórka cytryny.
Ciacho
* cukier
* syrop klonowy
* miód
* 2 jajka
(tyle widziałam)
* kakao naturalne
* mąka
*
proszek do pieczenia
* czekolada gorzka
* burak ćwikłowy
* olej słonecznikowy
Cukier,syrop i miód mieszamy do
tego wbijamy jajka, kakao, połączoną i przesianą mąkę z
proszkiem do pieczenia. do tego dodajemy startego na tartce całkiem
sporego buraka ćwikłowego (zamiast masła spulchnia ciasto) i
odrobinę oleju. to szybko do piekarnika na godzinę na 140 stopni.
Ciasto przekroić na pół w środek jak i na zewnątrz polać
roztopioną gorzką czekoladą.
Healthy fish and chips with mushy peas recipe
Ready in 1 hour 5 minutes
1 teaspoon sunflower oil
1 free-range egg white
1/4 teaspoon freshly ground black pepper
1/4 teaspoon salt
1/4–1/2 teaspoon mild chilli powder
400g potatoes, such as King Edwards, unpeeled and cut into 1cm wide chips
75g slightly stale white bread
A handful of flat-leaf parsley
2 tablespoons chopped chives
1 tablespoon capers, rinsed and drained
Zest of 1 lemon
20g butter, melted
1 tablespoon plain flour
1 large free-range egg, beaten
Salt and freshly ground black pepper
4 x 175g plaice fillets, trimmed
Lemon wedges, to serve
Per
serving:
403 calories
250g frozen peas
2 tablespoons 0% fat Greek yoghurt
A small handful of chopped mint leaves
Zest of 1/2 lemon
1 and a 1/2 tablespoons lemon juice
Salt and freshly ground black pepper
1. Preheat a conventional oven to 200ºC or a fan-assisted one to 180ºC.
2. For the chips, rub the oil over a non-stick baking tray.
3. Whisk the egg white with the black pepper, salt and chilli powder until frothy. Toss the potatoes in the egg white and pour onto the baking tray.
4. Separate the chips out and cook in the oven for 45 minutes, turning every 10 minutes. Don't be alarmed by how they look in the early stages of cooking; the chips will crisp up, so persevere.
1. Other types of fish that can be used are trout fillets, mackerel fillets, haddock and cod.
2. For a crispier topping to the fish, after cooking in the oven, place under a medium grill (not too near the top) and grill until crispier.
3. The chips also work really well by substituting the salt, pepper and chilli powder with 1 to 1-and-a-1/2 teaspoons of cajun spice and continuing as above.
5. Meanwhile, to make the topping for the fish, whiz together the bread, herbs, capers and lemon zest in a food processor until rough breadcrumbs form, then stir through the melted butter
6. Place the flour, beaten egg and breadcrumb mixture on separate plates. Season the flour well and then dunk each plaice fillet, flesh-side-only, in the flour, followed by the egg and then the breadcrumbs.
7. Place the fish onto a large non-stick baking tray and bake on the top shelf of the oven 12 minutes before the chips are done.
8. Don't overcook the fish. The thinner the fillet, the less time it will take to cook.
9. While the fish and chips are cooking, cover the peas with water, bring to the boil and boil for four minutes. Drain and mash the peas with the yoghurt, mint, lemon zest and juice, and season well.
10. Serve the fish and chips together with the mushy peas and a wedge of lemon.
Serves
4
Ready in 20 minutes
4 white pitta breads
400g tin chopped tomatoes with herbs
2 pinches of caster sugar
2 pinches of hot chilli powder
2 sundried tomatoes, thinly sliced
4 thin slices of pepperoni, shredded into strips
1/4 small red onion, thinly sliced
1/2 small yellow pepper, thinly sliced
8 green olives, pitted and halved
5g freshly grated parmesan
30g ricotta cheese
A small handful of shredded basil leaves
A handful of wild rocket leaves
Balsamic vinegar
Per
serving:
287 calories
1. Preheat a conventional oven to 220ºC or a fan-assisted one to 200ºC. Run a sharp knife 1cm in from the edge of each pitta bread and follow the outline to remove the top layer of bread and create a border for the pizzas.
2. Place the pittas directly onto the top shelf of the oven and cook for two minutes to crisp up.
1. Alternative toppings could include canned tuna, sweetcorn, courgette, parma ham or spring onions.
2. You could also use olive oil instead of balsamic vinegar to season the pizzas once cooked, and wholemeal instead of white pitta breads.
3. Meanwhile, place the chopped tomatoes in a sieve to remove all the excess juice. Divide the tomatoes among the pittas and spread out evenly.
4. Sprinkle each with the sugar and chilli powder. Top with the sundried tomatoes, pepperoni, red onion, pepper and olives. Sprinkle over the parmesan and dot the ricotta on top.
5. Bake the pittas directly on the oven shelf for eight minutes or until cooked. Serve immediately, scattered with the basil and rocket leaves and drizzled with balsamic vinegar.
Olive oil (approx 1 tsp)
1 onion
2 sticks of celery
2 carrots
3 cloves of garlic
25g of dried porcini mushrooms
200g of veal escalope (minced by butcher or at home)
200g of trimmed rump steak (minced by butcher or at home)
1 glass of red wine
200ml of passata
200ml of veggie stock
1 tbsp of tomato puree
1 tsp of oregano
Pinch of thyme
Pinch of rosemary
1 bay leaf
Sea salt and pepper
250g of tagliatelle
150g of finely grated parmesan
Per
serving:
290 calories
1. Take a large frying pan and a large saucepan and pop them both on a high heat. In the saucepan gently fry (turn down if it gets too hot) and sweat the chopped vegetables, in the olive oil.
2. Get the frying pan extremely hot and brown the meat off in batches, season as you go along and get lots of colour.
3. As each batch is done, add to the saucepan with the veggies and stir. Place the mushrooms in a small bowl and cover with boiling water, leave for 5 minutes, then drain off, reserving the liquid. Finely chop the mushroom and also add to the saucepan.
4. Then add the wine and continue to cook for 5 minutes.
5. Finally add the passata, stock, mushroom liquid and herbs. Bring to the boil and simmer for an hour or so.
6. After 40 minutes put a large saucepan on with salted water and bring to the boil.
7. When boiling rapidly add the pasta and cook according to instructions (using for about 20 minutes).
Preparation
time: 25 minutes
Cooking
time: 40 minutes
4 servings/400g extra-lean beef mince
1 med onion/90g onions
100g baby spinach
25g tomato puree
1 tsp/5g ground coriander seeds
1 can/400ml light, reduced-fat coconut milk
2 cloves/6g garlic
1 tsp/4g chilli powder
1 tsp/5g ground cumin seeds
30g mild curry paste
1 med/160g capsicum red peppers
300g white potatoes
Per
serving:
352 calories
1. Preheat the oven to 180C/350F/gas mark 4.
2. Peel and cut the potatoes into cubes and boil for 10 minutes, drain and set aside.
3. Meanwhile chop the onion, red pepper, and spinach. Crush the garlic.
4. Spray a pan with the oil and gently fry the onion for 3 minutes until softened, add the mince and fry for a further 5 minutes until browned.
5. Add the coriander, garlic, chilli and cumin and fry for a further 1 minute.
6. Stir in the tomato puree, spinach, peppers, potatoes, coconut milk, and curry paste and simmer for 1 minute.
7. Transfer the contents of the pan to a casserole dish, cover and cook in the oven for 40 minutes.
8. Serve with warm naan bread or rice.
Ready in 2 hours 15 minutes
250g digestive biscuits
100g unsalted butter
500g light cream cheese
3 tablespoons of honey
1 vanilla pod, cut in half lengthways and seeds scraped out
2 x 227g punnets of strawberries, hulled
50g punnet of blueberries
Icing sugar, for dusting
Per
serving:
314 calories
1. Blitz the biscuits in a blender until fine.
2. Melt the butter and mix in with the biscuits, then press into the base and sides of a shallow 25 x 26cm loose-bottomed tart tin. Pop into the fridge and start on the filling.
1. You also can use different types of fruit - figs are great or even just raspberries.
3. Whip the cream cheese with the honey and vanilla seeds and spread into the tart case with the back of a damp spoon.
4. Sometimes the consistency of cream cheese can vary, so if it seems a bit runny, leave in the fridge for a few hours to set.
5. Halve the strawberries and arrange beautifully over the filling.
6. Finally, sprinkle with blueberries and dust with icing sugar. Chill for around one hour before serving.
1 celeriac
3 large potatoes (maris piper are good)
400ml of vegetable stock
2 tbsp of crème fraiche
1 large sprig of thyme
1 garlic clove, grated
50g of grated parmesan
Splash of truffle oil
Per
serving:
154 calories
1. Preheat the oven to 160°C/Fan 140°C / Gas Mark 2.
2. Peel the celeriac and potatoes, and then cut very thinly using a mandolin.
3. Heat the stock up, then add the crème fraiche and garlic.
4. In a bowl mix the liquid with the potato and celeriac slices. Also sprinkle in the thyme and seasoning.
5. Take an ovenproof dish and carefully layer up the slices. Pour over the rest of the stock mix and top with a layer of foil.
6. Bake for 45-60 minutes, then remove the foil, press down and top with the cheese.
7. Pop back in the oven for 30 minutes, until golden and bubbly.
8. When serving drizzle with a little truffle oil.
Preparation
time: 40 minutes
Cooking
time: 6 minutes
175g medium egg noodles
1 tbsp/15ml sunflower oil
1 med onion/90g onions
2 cloves/6g garlic
175g bean sprouts
175g mange tout
225g chicken breast, fillets - skinless & boneless
2 tbsps/30ml dark soy sauce
10g ginger root
5g five spice powder
Per
serving:
287 calories
1. Preheat the oven to 190C/375F/gas mark 5.
2. Put a piece of foil (approx 30x40cm) onto a baking sheet and brush the centre with 1 teaspoon/5 ml of the oil.
3. Place the chicken breasts, side by side, onto the centre of the foil, and sprinkle with 30ml of water. Close the foil around the chicken to make a loose, but tightly closed, parcel.
4. Bake the chicken in the oven for 30-35 minutes until cooked through. Remove the chicken from the oven, allow it to cool slightly, shred and set aside.
5. Thinly slice the onion, garlic and ginger, and top and tail the mange tout.
6. Cook the noodles in a large pan of boiling, salted water according to the pack instructions.
7. In the meantime, heat the remaining oil in a wok or large frying pan, and stir-fry the onion and ginger over high heat for 2-3 minutes until the onion is softened.
8. Add the garlic, bean sprouts, mange tout and five spice powder, and continue stir-frying for a further minute.
9. Drain the noodles well and add to the wok/frying pan, add shredded chicken and soy sauce. Stir-fry for a further 2 minutes until piping hot. Serve immediately.
Preparation
time: 30 mins
Cooking
time: 35mins
You will need: 27cm x 20 cm 'brownie' tin (I used non- stick)
400g raw, prepared pumpkin, peeled and cut into smallish chunks (any variety is good except butternut squash)
150g organic dark cooking chocolate (at least 70 per cent cocoa)
1 heaped tsp cinnamon
200g ground almonds
50g organic cocoa powder
1 ½ tsp baking powder
½ tsp salt
8 tbsp clear runny honey (equals roughly 160g)
3 tbsp medium maple syrup (equals roughly 50g)
1 tsp vanilla extract
3 medium organic free range eggs
1 tsp pink peppercorns, crushed
Per
serving:
296 calories
1. Preheat a conventional oven on 160C. Grease tin lightly with vegetable oil and a brush.
2. Pop the pumpkin in a heatproof bowl with a small pool of water and cover with good quality cling film, before heating in the microwave on medium high for 8 minutes.
3. Remove from the microwave, drain the liquid and re-cling before blasting it once again, this time on high for 3 minutes. Set aside.
4. Meanwhile, weigh out your cinnamon, ground almonds, cocoa powder, baking powder and salt. Bash up the chocolate inside its packet so that it is left in biggish chunks.
5. In another bowl, whisk up the eggs, honey, maple syrup and vanilla extract until pale and full of surface bubbles.
6. When the pumpkin is out of the microwave, drain all the water out again and whisk until the chunks have turned to a puree.
7. Add the broken chocolate and leave to melt.
8. Once mostly melted, add the egg mixture to the pumpkin and chocolate and beat until fully incorporated before adding the almond and cocoa powder concoction. Mix thoroughly.
9. Pour into the prepared tin, sprinkle over the roughly ground pink peppercorns (if using) and place in the middle of the oven for 35 mins exactly. Allow to cool in the tin before serving.
Ready in 30 minutes
400g turkey mince (must be the best quality, or you could try and get a butcher to mince it for you)
1 shallot or small onion, finely chopped
1 clove of garlic, peeled and very finely chopped
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon smoked paprika
A pinch of dried chilli flakes
1 avocado
1 clove of garlic, peeled
1 lime
Salt and freshly ground black pepper
Per
serving:
456 calories
4 ripe tomatoes, chopped
1/2 red onion, chopped
120g tinned blackeye beans
A splash of olive oil
Juice of 1/2 a lime
A handful of coriander
1/2-1 chilli (depending on how hot you like your food), finely chopped
4 flour tortillas
1/2 iceberg lettuce, shredded
150g 0% fat Greek yoghurt
1 lime, cut into wedges
Jalapeño peppers
1. Mix all the burger ingredients together and make into eight patties. Set aside.
2. To make the guacamole, scoop out all the avocado flesh and put into a blender with the garlic and lime juice. Blend until smooth and season to taste.
Jalapeño peppers are great because they add lots of flavour and no fat.
3. To make the salsa, mix the tomato and onion with the beans, olive oil, lime juice, coriander and chilli. Season and set aside.
4. Heat up a griddle pan. Cook the burgers for about five minutes on each side, turning occasionally to chargrill all over.
5. Heat up a frying pan (with no oil) and warm the tortillas through. If using granary rolls, cut them in half.
6. Serve the burgers with some shredded lettuce, a dollop of yoghurt, the guacamole and salsa, wrapped in a tortilla or squashed in a roll.
7. Serve the lime and the jalapeño peppers on the side for extra flavour and heat.
Ready in 20 minutes
2 cloves of garlic, peeled and chopped
A pinch of smoked paprika
1 tablespoon olive oil
Salt and white pepper
2 free-range chicken breasts, cut into 2cm strips
150g 0% fat Greek yoghurt
1 clove of garlic, peeled and grated
1 tablespoon chopped flat-leaf parsley
A squeeze of lemon juice
Salt
Per
serving:
365 calories
1. To make the marinade, stir together the garlic, oil, paprika and seasoning.
2. Add the chicken and mix thoroughly. Cover and refrigerate for at least 12 hours.
3. To make the garlic sauce, mix together the yoghurt, garlic, parsley, lemon juice and a pinch of salt. This can be made up to a day in advance if it's easier for you.
4. Heat a griddle pan until smoking. Thread the pieces of chicken on to two wooden skewers (if you soak the skewers before using them, they will not burn).
5. Lay the kebabs on to the griddle and cook for five minutes on each side or until cooked through. Lay the wraps on two plates and spread over the garlic sauce.
6. Lay two lettuce leaves on each, one of the tomatoes, three of each of the pickles and finally top with a kebab and a dash of Tabasco.
7. Fold the base up towards the middle, and the sides in. Serve immediately.
Preparation time: 20 minutes Cooking time: 1 hour
200g stoned dates, chopped
175ml boiling water
1 tbsp creamy honey
75g buckwheat flour
1 tsp vanilla extract
2 medium free range organic eggs
100g grated raw parsnip
150g grated raw carrot
1 tsp baking powder
1 tsp bicarbonate of soda
2 tbsp black treacle
½ tsp salt
100g brazil nuts
100g pecan nuts
90g unsalted butter
2 tsp black treacle
1 tbsp creamy honey
Pinch of salt
6 tbsp black tea (such as English breakfast)
Per
serving:
352 calories
1. Preheat the oven to 180C conventional setting.
2. Line a 24 cm (check this) square tin with baking parchment on the base and lightly oil the sides.
3. Place the stoned dates in a bowl and pour over the boiling water, before wrapping in cling film and setting aside.
4. Place both varieties of nuts into a food processor and blitz until they resemble a powder.
5. Add the grated parsnip, carrot, buckwheat flour, vanilla, honey, eggs, treacle and salt into the food processor and whiz up until well blended.
6. Finally add the bicarbonate of soda and baking powder and whiz up again.
7. Empty the mixture into the prepared tin and place in the middle of a hot oven for one hour. You may need to place a piece of foil over the cake 45 minutes into the cooking time to prevent it from catching, if it is colouring too much on the top.
8. While you're waiting you can make the sauce, to do this just place all the ingredients into a small milk pan and bring to the boil.
9. Whisk the sauce thoroughly and boil hard for 3 minutes until syrupy and glossy. Then set aside.
10. Serve the sticky toffee pudding with the sauce- it is lovely when still slightly warm
Ready in 35 minutes
1 large free-range chicken breast
1 free-range egg white
polenta
40g fine meal
15g freshly and finely grated parmesan
A good pinch of cayenne pepper
1/2 tablespoon olive oil
1/2 lemon, cut into wedges
Salt and freshly ground black pepper
4 small radishes, top and tailed
1/2 small red onion
1/2 small bulb of fennel, top and tailed
50g red cabbage
35g celeriac, peeled
75g Greek yoghurt
1 teaspoon sherry vinegar
Salt and freshly ground black pepper
Per
serving:
290 calories
1. Cut the chicken breast into super-thin strips of roughly the same size. Lightly whisk the egg white in a medium-sized bowl.
2. In another bowl, combine the polenta, parmesan and cayenne pepper.
3. Dip each chicken strip, first in the egg white and then in the polenta mixture until well covered. Set aside on a large plate.
1. This coleslaw recipe is a really nifty way of hitting one of your 'five-a-day' without really trying.
Also, you could use any number of other vegetables such as carrot, celery, white cabbage, white onion and even apple, depending on what you like and what's in season.
2. This is one of my favourite combinations of vegetables, maybe because it ends up looking bright pink!
If you are after a white version of this recipe, substitute the red cabbage and red onion for white ones.
4. When all the chicken strips are coated, heat the oil in a non-stick frying pan.
5. Cook the chicken for seven minutes on each side, over a medium high heat, until it is cooked through and the outside is crispy and golden. Season to taste.
6. While the chicken is cooking, use a mandolin (I like using the 'julienne' setting for the celeriac) to thinly slice all the vegetables into a big bowl.
7. If you don't have a mandolin, you can cut it by hand with a sharp knife but it will take around 10 minutes.
8. Once all the vegetables are cut into thin slices, pour in the yoghurt and the vinegar and toss thoroughly.
9. Season well and serve with the crispy chicken, a sprinkling of cayenne and some lemon or lime wedges for those who fancy a bit of an edge.
Ready in 2 3/4 hours
2 and a 1/2 tablespoons orange liqueur, Grand Marnier or Cointreau
120ml strong black coffee
20g Maya Gold chocolate (Green & Blacks)
2 large eggs, separated
40g caster sugar
200g light cream cheese
150g 2% fat Greek yoghurt
1 tablespoon cocoa powder, plus extra to dust
12 sponge fingers, halved
Per
serving:
217 calories
1. Add 1 and a 1/2 tablespoons of orange liqueur to the strong coffee and put to one side. Place the chocolate in the freezer for 30 minutes, then finely grate.
1. You can make the tiramisu the night before.
2. For alternative toppings, you could sprinkle over some unrefined dark muscovado sugar 20 to 30 minutes before serving, or a little grated chocolate.
3. If the muscovado sugar is a bit clumped together, heat it in the microwave for 20 to 30 seconds to separate the granules.
4.If you're pregnant (or feeding a baby, or you're an elderly person), then do note that this recipe contains raw eggs.
2. In a bowl, beat together the egg yolks and caster sugar with an electric mixer for about two to three minutes until thick and pale.
3. Whisk in the cream cheese, Greek yoghurt, cocoa powder and the remaining tablespoon of orange liqueur and beat until smooth.
4. In a separate bowl, beat the egg whites with a balloon whisk or electric mixer until stiff peaks form. Fold the egg whites gently into the yoghurt mixture.
5. Dip half the sponge fingers into the coffee liqueur mixture for about two seconds on each side and shake off the excess.
6. Cover the bottom of six individual 200ml dessert glasses. Sprinkle over half of the chocolate and then spread half of the yoghurt mixture over the chocolate.
7. Repeat the process again, using up the biscuits and chocolate and finishing with a chocolate yoghurt layer.
8. Cover the tiramisu with cling film and refrigerate for at least one to two hours until set. The flavours will develop the longer they are left.
9. Dust lightly with cocoa powder and serve.
Preparation
time: 10 minutes
Cooking
time: 25 minutes
40ml medium sherry
5g five spice powder
2 tsps/10ml sesame oil
1 tsp/5g white, granulated sugar
1 clove/3g garlic
1 tsp/2g ground ginger
4 tsps/20ml soy sauce
350g raw, lean pork
Per
serving:
178 calories
1. Crush the garlic and cut the pork fillet into bite-sized cubes.
2. Put the sherry, 5 spice powder, sesame oil, sugar, garlic, ginger and soy sauce into a small container with a lid and shake well to combine.
3. Put pork into a plastic food bag and pour in the marinade. Seal the bag and keep in the fridge for at least 2 hours. (If you're passing, give the bag a shake!)
4. Pour the pork and marinade into a bowl.
5. Thread the pork onto skewers, and cook under the grill or on the barbecue for 20-25 minutes until cooked through. Turn the skewers and brush with the remaining marinade occasionally whilst cooking.
Makes
12-16 slices
Ready
in 2 hours
2 lemons
3 medium eggs
200g fructose
55g plain flour
200g ground almonds
1 tsp baking powder
Per
serving:
159 calories (based on 16 servings)
1. Put the lemon in a saucepan, cover with water and bring to the boil. Reduce the heat and simmer for 1 hour.
2. Halve the lemon, remove the pips, then purée in a blender, skin and all.
3. Preheat the oven to 170C. Oil a 20cm, round springform cake tin and line with a disc of baking parchment.
4. Beat the eggs and sugar together until pale and thick.
5. Fold in the flour, baking powder, almonds and lemon purée.
6. Pour into the tin and bake for one hour until the top is golden.
7. Do keep an eye on it for the last 15 mins as fructose sugar is slightly more likely to catch. The cake will be fairly dark though.
8. Leave to cool for 10 minutes, then turn out on to a rack and cool completely.
Ready in 1 hour 35 minutes
1 teaspoon olive oil
1 onion, finely chopped
2 sticks of celery, finely chopped
1 carrot, finely chopped
4 cloves of garlic, peeled and finely chopped
400g lean beef mince (must be the best quality, or you could try and get a butcher to mince it for you)
Salt and freshly ground black pepper
315ml red wine
400g tin plum tomatoes
1 tablespoon tomato purée
1 bay leaf
1/2 teaspoon dried oregano
2 courgettes, thinly sliced lengthways
1 jar of roasted red peppers in brine
4 sheets of lasagne
500ml semi-skimmed milk
A good grating of whole nutmeg
Salt and pepper
3 tablespoons cornflour
1 teaspoon English mustard
80g mature cheddar cheese
Per
serving:
347 calories
1. Heat up a big saucepan and add the olive oil. Sweat the onion, celery, carrot and garlic for around five minutes over a medium heat.
2. Heat a frying pan up until very hot and cook the seasoned beef, without any oil, in batches. Then add the beef to the saucepan.
The point of cooking the beef in batches is to get a good colour on it because this adds more flavour.
3. When all the beef is in the saucepan, turn up the heat and add the wine.
4. Cook until the wine has all been absorbed and then add the tinned tomatoes, tomato purée, bay leaf and oregano. Season and simmer for 30 minutes or until rich and tasty.
5. Preheat a conventional oven to 180ºC, or a fan-assisted one to 160ºC.
6. Heat a griddle pan. Season the courgettes and lightly chargrill or sear on each side, then leave on a plate until assembling time. Drain the peppers and also add to the plate.
7. For the cheese sauce: heat the milk up gently with a good grating of nutmeg, some salt and pepper. Mix the cornflour with 50ml of the milk and whisk back into the milk, continuing to cook for two to three minutes until thickened.
8. Add the mustard and half the cheese. Check the seasoning and set aside.
9. Now for the fun part: Take a baking dish and start layering up the ingredients. Start with a layer of meat, then peppers, then meat, then courgettes, then meat, then pasta and finally cheese sauce.
10. Top with the rest of the cheese and bake for 20 to 30 minutes or until bubbling.
Ready in minutes 25
Olive oil
1/2 onion, finely chopped
1 clove of garlic, peeled and finely chopped
150g risotto rice
75ml white wine
750ml warm light vegetable stock
A bunch of spring onions, thinly sliced
150g cooked peeled prawns
3 tablespoons low-fat crème fraîche
A squeeze of lemon
1/2 bunch of basil, chopped
Salt and freshly ground black pepper
Per
serving:
471 calories
1. Heat up a splash of oil and gently fry the onion and garlic until translucent. Add the rice and continue frying for two minutes. Add the wine and continue stirring until the wine is absorbed.
2. Now start to add the stock, ladle by ladle, stirring until the stock is absorbed between each spoonful.
1. There are so many possible variations. Try crab or chicken instead of the prawns, or replace the basil with chives or tarragon.
3. Give the risotto lots of tender loving care, by stirring regularly, and the creamy starch will come out of each grain. Continue like this for 10 to 15 minutes.
4. Add the spring onion to the risotto, continue cooking for five minutes and then add the prawns and crème fraîche.
5. Now this is the important point. You need the rice to be al dente, which means firm-to-bite (not soft and overcooked), so keep tasting it until it is time to take it off the heat (it will probably need another five minutes).
6. Add a squeeze of lemon and stir through the basil. Check the seasoning and then, for the final touch, grate some lemon zest over the top.
200g salmon
200g mixed seafood
1 lobster
2 celeriac
2 cloves of garlic
1 tbsp of corn flour
2 leeks
1 lemon
1 handful of parsley
100ml white wine
300ml stock
2 tbsp of crème fraiche
Per
serving:
328 calories
1. Peel and cube the celeriac, put in a saucepan and cover with water bring to the boil and simmer until tender (around 30mins)
2. Season and mash.
3. Finely slice the leeks and finely chop the garlic, sweat in a deep frying pan with a little oil.
4. Add the wine and stock and simmer for a couple of minutes.
5. Mix the corn flour with a tbsp of water and whisk into the leek sauce. Then add the crème fraiche and chopped parsley.
6. In a separate frying pan fry the salmon, lobster and the seafood mix, (if raw, if the seafood is already cooked just add it straight to the leek mix) then also add the salmon and lobster to the leek mix.
7. Check the seasoning and pour into a shallow baking dish, then top with the celeriac mash and bake for 30 minutes or until golden brown.
Preparation time: 20 minutes Cooking time: 40 minutes
12 venison sausages (higher quality means more venison to pork ratio which is better)
3 red onions, finely sliced
400ml red wine
200ml good quality chicken stock
1 tbsp red currant jelly
2 bay leaves
10 juniper berries
1 tsp butter
2 tbsp cornflour
1 small celeriac (trimmed weight 500g)
1 medium turnip or 2 small (trimmed weight 400g)
1 medium swede (trimmed weight 500g)
1 litre full fat milk
1 sprig rosemary
1 tbsp walnut oil
1 head savoy cabbage
1 tsp walnut oil
10 sage leaves, finely shredded
Per
serving:
377 calories
1. Prick the sausages and pop them into a hot, BIG saucepan. The fat will start to come out of them and make them sizzle. The amount of fat to come out of the sausages will depend on the quality and content of meat in them. Drain whatever fat comes out before putting the onions into the pan.
2. Once browned all over, add the sliced onions before turning down the heat.
3. Sweat the onions until soft before adding the redcurrant jelly, wine, stock, bay leaf and juniper berries. Bring to the boil then add the lid and turn down to a slow simmer and cook for 20 minutes.
4. In a little bowl on stand by, make a paste using 1 tsp of butter and two of cornflour- this is a CYT version of a 'beurre manie'!
5. Meanwhile, peel and chop the root vegetables into large chunks and pop into a saucepan with the milk and rosemary. Bring to the boil then simmer gently until cooked, roughly 15 to 20 minutes.
6. Discard the milk and herb, mash up the vegetables. You can use a hand held masher or a potato ricer, whatever is most handy.
7. Add a tbsp of walnut oil and season to taste.
8. Shred the savoy cabbage by removing the core, rolling the leaves up like a cigar, and thinly slicing into strips.
9. Heat a large sauté pan until hot, add the walnut oil and the sage. Cook for half a minute, or until the sage starts to smell wise and 'sage-ish', before adding the shredded cabbage. Keep it on the move, letting the cabbage catch a little all over.
10. After 5 minutes, add a splash of water to the pan, then cover it with a lid and take it off the heat. Let it stand for 10 minutes to finish cooking.
11. Back to the stew. After 20 minutes of bubbling gently, remove the lid, and put the sausages onto a plate.
12. Whisk in the 'beurre manie' and turn up the heat. Continue to whisk until the sauce thickens slightly and glosses up, which should take no more than 5 minutes.
13. Put the sausages back into the stew to warm through.
14. Serve up the cabbage bangers and mash with lots of sauce!
Makes
24
Ready in 1 hour
200g good-quality dark chocolate (70% cocoa solids is good)
6 tablespoons strong, black coffee (such as espresso)
2 tablespoons clear honey, such as acacia (nothing with too strong a flavour)
Cocoa powder, to dust
Per
truffle:
53 calories
1. Melt your chocolate gently in a large bowl over a pan of simmering water before removing it and setting aside. At this stage, it should appear like a liquid pool of chocolate.
1. You could easily flavour the truffles either with booze (I like Champagne or Vin Santo) or with herbs such as rosemary, cardamom or saffron. Simply make up a tea using 150ml boiling water and a good pinch of the chosen herb (having bashed it up vigorously in a pestle and mortar first to release the flavour).
2. Let the 'tea' infuse for 15 minutes and replace the coffee in this recipe with six tablespoons of your own strong, home-made herb tea. Alternatively, replace the coffee with the chosen alcohol, taking care that it is at room temperature or you will upset the chocolate.
2. Gently (it's always best to be gentle with this most delicate friend) pour in the coffee and, using a spatula, give it a slow turn of the bowl until the consistency thickens. The texture of the chocolate will start to seize and thicken almost instantly.
3. Add the honey, a tablespoon at a time, slowly waltzing the chocolate around the bowl until you get a highly glossy lick of chocolate. The whole process will not take more than a couple of minutes.
4. Chill the bowl in the fridge for 30 minutes or until the truffle mixture has returned to a nearly solid form.
5. Prepare a clean surface on which to roll out the truffles and sieve three generous tablespoons cocoa powder onto it.
6. Scrape out a teaspoonful of the mixture into the palm of your hand and roll into a marble-sized ball, then roll this through the cocoa powder until fully coated and pop into a bowl or jar.
7. Repeat the process until all the mixture is used up and store the little marbles of wonder in the fridge.
1 cup of self-raising flour
1 tsp of salt
3 eggs separated (the two whites to be used later)
1 cup of fruit sugar
1 tsp of vanilla essence
2 mangoes
Juice of one lime
1 tbsp of Malibu
500ml of low fat coconut milk
25g of desiccated coconut
100g of light muscavado sugar
1 tbsp of corn flour mixed with 1 tbsp of water
200ml of low fat cream
4 passion fruit
Per
serving:
276 calories
1. Whip the egg yolks, half the sugar and the vanilla together until pale and fluffy.
2. Then combine the flour and salt and fold into the egg mix.
3. Whip the two egg whites until soft peaks, then add the remaining sugar and whip until sift peaks.
4. Finally fold into the flour mix and pour into a loaf tin. Bake at 350C for 35 minutes.
5. When it's cooked and cooled slice into 1 inch slices. Then arrange at the bottom of a trifle bowl, slice the mango and arrange on top of that, sprinkle with the Malibu and lime juice.
6. Heat the coconut milk, sugar and desiccated coconut up, before boiling whisk in the cornflour mix.
7. Bring to the boil and stir, cook for 2 minutes and then cool. Whilst waiting you can whip up the cream.
8. Then spread the coconut custard in the bowl and then spread the cream on top.
9. For the finishing touch, scoop out the passion fruit and drizzle on top, chill then serve.
Ready in 3 hours 10 minutes
1 organic free-range chicken
1 medium parsnip
2 carrots
1 leek
1 onion
2 sticks of celery
2 bay leaves
1 bunch of flat leaf parsley
Salt and pepper
About 4 litres of water
Per
serving:
106 calories
1. Firstly, prep the vegetables. Cut the parsnip into quarters, top and tail the carrots and cut in half.
1. To make it more indulgent, add some pasta or noodles to the strained stock.
2. Cook for a further 15 minutes, then finish with a drizzle of truffle oil.
2. Cut the leek, celery and onion into big pieces and put into your biggest saucepan. Then add the chicken.
3. Finally, cover in water and add the bay leaves, plus half of the parsley - stalks and all.
4. Slowly bring the pan to boil and then turn right down. Leave just below a simmer for three hours.
5. Drain all the stock into another saucepan. Slice the carrots and add to the stock, and finally add some chopped chicken back in.
6. I usually add one breast back into the soup and make the rest into Thai chicken salad or use for sandwiches.
7. Then add a handful of chopped parsley and check the seasoning. Et voila!
Ready in 35 minutes
600g raw whole king or tiger prawns, shell on
400g black linguine (made with squid ink)
1 tablespoon extra-virgin olive oil
120g cured chorizo, chopped into little cubes (not the raw or semi-raw chorizo)
2 Spanish onions, finely chopped (or any yellow or white onion if unavailable)
4 cloves of garlic, peeled and grated super-fine
A large pinch of saffron
1 large red chilli, very finely chopped
800g clams
150ml medium dry sherry, such as amontillado
A handful of coriander, chopped
Juice of 1 orange
Juice of 1/2 lemon
Salt and freshly ground black pepper
2 handfuls of flat-leaf parsley, roughly chopped
Per
serving:
530 calories
1. Take the head and the shell off the prawns until you reach the tail.
2. Holding on to each tail, run a small sharp knife along the spine of the prawn until you reach the thin intestinal tube, which is either clear or mud coloured. Remove this tube and set the prawns aside as you do them.
1. The black linguine in this recipe is a personal favourite, but you could use plain linguine if you fancied it or if can't find squid ink.
2. Make sure that you don't overcook the pasta because it will lose some of its beautiful colour, as well as becoming flabby and horrible.
3. Cook the linguine according to the packet instructions (this will take roughly six minutes depending on the pasta).
4. Drain, splash a tiny bit of olive oil in the pan to prevent sticking, give it a stir and set aside, covered in clingfilm and a clean tea towel to keep it warm.
5. In a large (and I mean family-sized) saucepan, heat the olive oil and fry the prawns and chorizo for roughly five minutes over a high heat until really golden.
6. Add the onion, garlic, saffron, half the chilli and the clams to the pan and stir for two minutes until the onion has softened.
7. Finally, add the sherry, orange juice and lemon juice and cook, covered with a lid and over a medium heat, for five minutes until the clams are all open.
8. Taste and season before adding to the pasta and colouring it in with the parsley and the rest of the chilli.
Ready in 30 minutes
1 small onion, finely chopped
1 teaspoon of extra-virgin olive oil
45g Parma ham, fat removed and ripped into pieces
150g linguine
2 large free-range egg yolks
20g freshly grated Parmesan
1 tablespoon finely chopped chives
A small handful of roughly chopped flat-leaf parsley
5–6 drops of Tabasco
Salt and freshly ground black pepper
Per
serving:
443 calories
1. Place the onion in a large, deep non-stick frying pan with 150ml water and bring to the boil. Lower the heat to medium, cover and cook for five minutes (see below).
2. Remove the lid, turn up the heat and cook for two to three minutes or until the water has evaporated.
3. Add the olive oil and the Parma ham and cook for three to four minutes until browned, stirring frequently. Remove from heat and keep warm.
1. If an onion doesn't need to be browned but just cooked, then use water instead of oil and simmer until tender.
2. If you're pregnant (or feeding a baby, or if you're an elderly person), you might want to choose a different dish as there is a risk of salmonella with raw eggs.
4. Meanwhile, cook the linguine according to the packet instructions, adding 1/2 a teaspoon of salt to the cooking water.
5. In a large bowl, mix the egg yolks, Parmesan, herbs and Tabasco.
6. Drain the pasta when cooked, reserving three to four tablespoons of the cooking water.
7. Mix together the pasta, egg yolks and Parmesan mixture with the reserved cooking liquid, the onion and Parma ham. Season well. Serve immediately with a green salad.
Ready in 2 hours 35 minutes
2 free-range egg whites
115g caster sugar
2 level tablespoons cornflour
100g golden caster sugar
Juice of 5 lemons and the zest of 2
2 free-range egg yolks
Per
serving:
266 calories
120ml whipping cream
1. Preheat a conventional over to 120ºC or a fan-assisted one to 100ºC.
2. First, make the meringue by whipping the egg whites with a handheld whisk until quite stiff, then gradually whisk in the sugar, a tablespoon at a time.
1. Meringues keep really well for a couple of days in an airtight container or tin if you wanted to make them ahead of time.
2. If you don't fancy making the meringue, you can always buy it and save yourself the hassle, but make sure that you spend the money on good-quality bought meringue as opposed to that white chalk that sets your teeth on edge.
3. If you're pregnant (or feeding a baby, or if you're an elderly person), then do note that this recipe contains raw eggs.
3. Once you are satisfied that you have a feminine and glossy-looking mixture, dollop six blobs onto a baking tray lined with greaseproof paper and pop into the oven for two hours.
4. To make the lemon curd, put the cornflour, sugar, lemon juice (strain this in with a sieve to prevent lumps later) and the lemon zest into a small saucepan over a medium heat.
5. Stir for roughly seven minutes until thickened.
6. Take the pan off the heat for five minutes in order to cool slightly. Beat in the egg yolks with a balloon whisk until combined and set aside.
7. Whip the cream with a handheld whisk until soft but not stiff.
8. To assemble, roughly crunch up the meringue so that you have a mixture of different-sized chunks and textures.
9. Gently fold most of the lemon curd, followed by all the cream (this is important to create the ripple effect) into the meringue before dividing the mess up.
10. Finish off by running the remaining curd in swirly whirlies over the mixture in the bowls. You could garnish with some lemon zest or a spot of mint to smarten it up a notch.
Ready in 2 1/2 hours
250g good-quality dark chocolate
3 medium free-range eggs
250g light muscovado sugar
1 vanilla pod, cut in half lengthways and seeds scraped out
2 tablespoons maple syrup
2 tablespoons clear honey
40g self-raising flour
40g plain flour
1/4 teaspoon bicarbonate of soda
1/4 teaspoon salt
25g cocoa powder
50g ground almonds
250g raw beetroot, peeled and finely grated
100ml strong black coffee
30ml sunflower oil
Per
serving:
305 calories
150g good-quality dark chocolate
3 tablespoons strong black coffee
1 teaspoon vanilla essence
3 tablespoons clear honey
1. Preheat a conventional oven to 160ºC, or a fan-assisted one to 140ºC. With the help of a brush and a tiny bit of sunflower oil, grease the surface of a round 20cm diameter by 8cm high loose-bottomed tin and set aside.
2. Melt the chocolate gently in a bowl over a pan of simmering water until all dissolved, then set aside to cool.
3. In a large mixing bowl, beat the eggs with the sugar, the scraped-out vanilla seeds, the maple syrup and the honey for three minutes with an electric hand whisk until pale and quite fluffy.
4. Gently fold in the flours, bicarbonate of soda, salt, cocoa and ground almonds until fully incorporated.
5. Using some kitchen paper, dab the grated beetroot thoroughly to remove some of the excess moisture. Fold in the beetroot, cooled chocolate, coffee and oil with the help of a spatula until thoroughly mixed together.
1. Leave yourself plenty of time to make this cake because it is quite a lengthy recipe.
2. The cake is best eaten when it is still slightly warm. It is also really important to ice it at the last minute or the icing can lose its shine.
However, it would freeze beautifully providing you put it away before icing. Simply defrost when needed and ice at the last minute.
6. Pour the mixture into the prepared tin and cook in the middle of the oven for 1 hour 30 minutes. After this time, cover the cake with foil and bake for another 30 minutes.
7. Test the cake by inserting a skewer into the centre to see if it comes out clean (although this cake is so moist that even when the cake is fully cooked, the skewer comes out looking slightly messy). Leave to cool on a wire rack.
8. To make the fudge topping, melt the chocolate gently in a bowl over a pan of simmering water, then remove from the heat and add the coffee and the vanilla essence.
9. At this stage the chocolate will seize up slightly, but it will relax back once you add the honey and gently mix in.
10. Set aside to cool for 15 minutes before icing the cake. Cut the cake through the middle and ice it in the centre and on all sides.
11. Decorate the top with whatever you fancy, but I like using pink flowers, such as tulips or roses, which I plant into the cake with a bit of stem left on.
Ready in 20 minutes
100g wide rice noodles
200g lean sirloin steak, trimmed of all fat
Olive oil spray
Salt and freshly ground black pepper
1 teaspoon olive oil
3 cloves of garlic, peeled and sliced
2cm knob of ginger, peeled and finely shredded
3 spring onions, cut in half widthways then lengthways through the middle
10 small shiitake mushrooms, 5 large ones cut in half
100g tenderstem broccoli, sliced lengthways through the middle
1 red pepper, deseeded and sliced
1 yellow pepper, deseeded and sliced
1 red chilli, sliced
3 tablespoons premium oyster sauce
2 tablespoons soy sauce
Per
serving:
456 calories
1. Boil the kettle. Place the rice noodles in a large bowl, pour over the boiled water and cover with clingfilm. Leave for five minutes or until tender.
2. Drain and rinse under cold water to prevent them sticking together (they will heat up again when you add them to the stir-fry).
3. Heat a griddle pan until smoking. Spritz the steak with a little olive oil and season with salt and pepper.
4. Place the steak onto the griddle pan and grill for one to two minutes on each side. This will give you a nice medium-rare steak.
5. If you like it more or less cooked, change the cooking time accordingly, but remember that when you add the steak to the stir-fry it will cook a little more.
6. Remove from heat and leave to rest for five minutes. Slice thinly widthways.
7. To make the sauce, mix the ingredients together with a splash of water.
8. Heat a wok. Add the olive oil and throw in the garlic, ginger, spring onion, shiitake mushrooms, broccoli and peppers and stir-fry for two minutes.
9. Pour over the sauce, and add the noodles and steak. Give it a big stir until combined and serve topped with the chilli.
Ready in 30 minutes
2 boneless free-range chicken breasts, take the skin off for extra skinniness
Olive oil spray
Salt and freshly ground black pepper
2 slices of soya and linseed bread
3 little gem lettuces
6 fresh anchovy fillets (optional)
1 small clove of garlic, peeled and grated
2 anchovy fillets in olive oil from a jar
Salt and ground white pepper
3 tablespoons 0% fat Greek yoghurt
A squeeze of lemon juice
20g freshly grated parmesan (with a microplane)
Per
serving:
372 calories (with anchovies)
1. Heat a griddle until smoking. Spritz the chicken breasts with a little oil and season with salt and pepper.
2. Place onto the griddle and turn down the heat. Cook for five minutes, turn over and repeat for five more minutes, or until cooked through.
3. Remove from the heat and leave to rest for five minutes, then cut into 7mm slices widthways.
4. Preheat a conventional oven to 200ºC or a fan-assisted one to 180ºC.
5.To make the melba toasts, toast the soy and linseed bread until golden. Cut off the crusts and slice through the bread horizontally so that you are left with two sides of bread, each with one toasted side and one soft side.
6. Place on a baking tray, soft-side-up, and bake for five minutes or until the bread has curled up and dried.
7. Place the garlic, anchovy and some salt and pepper in a pestle and mortar and pound until broken into a smooth paste.
8. Tablespoon by tablespoon, add the yoghurt and lemon juice until combined. Stir in the parmesan and season again to taste.
9. Drop the lettuce leaves into a bowl and mix together with the dressing. Place on a plate and top with the chicken breast and fresh anchovies. Lay the melba toasts by the side.
Preparation
time: 30 minutes
Cooking
time: 3 hours
4 tsps/20ml olive oil
3 Rashers/42g streaky bacon
3lb/1362g rump beef steak - raw and lean
250ml red wine
100g tomato puree
240g celery
1 tbsp/10ml fresh lemon juice
4 cloves/12g garlic
1 cube/7g beef stock cubes
1 tsp/2g freshly ground black pepper
Per
serving:
287 calories
1. This Roman beef stew is truly delicious and its long cooking time deserves a big pot full. It freezes well, so no need to worry about any extra portions.
2. Cut the bacon into small pieces, cut the beef into 1 inch cubes and crush the garlic.
3. Heat the olive oil in a large heavy pan and gently fry the bacon until golden.
4. Add the beef and fry over a high heat, stirring frequently, until browned.
5. Pour the wine over the beef and bring to the boil. Keep it bubbling until the liquid has reduced by half.
6. Finely chop 3 sticks of the celery and add to the pot. Stir in the tomato puree, lemon juice, garlic and black pepper.
7. Add the stock cube to 1 pint of boiling water to make a stock. Pour enough of this into the pot to just cover the meat, and set the rest aside.
8. Cover the pot and gently simmer for three hours, checking once in a while and topping up with more of the stock if necessary - to keep meat covered.
9. 30 minutes before the end of the cooking time, cut the rest of the celery into 2-inch pieces, blanch in boiling water for 5 minutes, drain and add to the stew.
10. Serve piping hot with tagliatelle.
11. Tip - stuffatina tastes even better if you make it a day in advance and refrigerate.
Ready in 1 hour 35 minutes
1 lemon
A couple of sprigs of rosemary, chopped
A couple of sprigs of thyme, chopped
6–8 cloves of garlic
sea salt and freshly ground black pepper
olive oil
1.8–2kg free-range chicken
300g new potatoes
1/2 butternut squash, peeled and chopped into medium-sized pieces
2 red onions, quartered
250ml white wine
Per
serving:
338 calories
1. Preheat a conventional oven to 220ºC or a fan-assisted one to 200ºC. Finely grate the zest from the lemon and mix in a bowl with the herbs, two cloves of the garlic, peeled and chopped, and some salt and pepper. Add a teaspoon of olive oil and rub the mixture between the skin and the chicken breast.
2. This isn't a glamorous job, but it does make it taste good. You basically pull the skin up off the breast, keeping it attached.
3. You then stick your fingers up between the skin and meat and rub the mixture in. Finally, halve the lemon and pop inside the chicken cavity.
4. Put the chicken in a roasting tray and cook for 20 minutes, then turn the temperature down to 190ºC, or 170ºC for a fan oven, and continue roasting for another 50 minutes.
5. I sometimes turn the chicken to cook breast-side down halfway through cooking because this keeps it very moist, though it is less visually appealing because the skin doesn't crisp so much.
6. Place the potatoes, squash, red onion and remaining garlic cloves in a separate roasting tray and sprinkle with a little olive oil and sea salt.
7. The vegetables need to go in for the last hour. When the time is up, put the chicken and vegetables onto a plate, cover and leave to rest for 10 minutes.
8. Put the tray onto the heat and add the wine. Season and let bubble away for a couple of minutes, stirring and making sure that you get all the chicken residue from the bottom of the pan.
9. Serve the roast chicken (skin off) with French beans, or broccoli stir-fried with chilli and garlic.
Ready in 35 minutes
700g/about 4-5 Bramley apples, peeled, cored and thickly sliced
50g fructose sugar
1/4 tsp mixed spice
1 tsp cinnamon
Juice and zest 1 orange
Splash of calvados, brandy or cider, (optional)
100g wholemeal flour
85g butter, very cold and cut into cubes
3 tbsp fructose sugar
50g whole porridge oats
300g 4% fat crème fraiche
1 vanilla pod, seeds only
1 tsp fructose sugar, (optional)
Per
serving:
296 calories
1. Heat oven to 180C. Place the apples, sugar, mixed spice, cinnamon, zest, juice, alcohol and three tablespoons of water in a large pan.
Portion size: Per serving, this recipe provides the following from your food group allowance:
1 portion of fruit and vegetables
5 portions of 'extras'
If you decide to have the vanilla crème fraiche with this dish, you will need to take one of your 'extra' allowances from another day so that you have four on that particular day.
2. Stir gently over a low heat until the sugar has melted and the apples begin to break down. Pour into a two-litre pie dish and leave to cool a little while you make the topping.
3. Place the wholemeal flour and butter in a mixing bowl and rub together until it resembles breadcrumbs. Add the sugar and oats and mix through.
4. Sprinkle over the apples, pressing down if necessary. Bake in the oven for 25 mins or until golden and crisp.
5. For the vanilla crème fraiche, mix all the ingredients together. Serve dolloped on top of the crumble.
Ready in 35 minutes
200g pure basmati rice, rinsed
2 tablespoons sweet chilli sauce
2 tablespoons light soy sauce
1 tablespoon toasted sesame oil
1 and a 1/2 tablespoons sesame seeds
1 tablespoon sunflower oil
1 free-range chicken breast, cut into 2cm cubes
130g raw peeled king prawns
50g mangetout, cut in half
1/2 red pepper, sliced
3 spring onions, sliced
1 large clove of garlic, peeled and crushed
20g knob of fresh ginger, peeled and grated
2 large free-range eggs, beaten
2 handfuls of roughly chopped coriander
Per
serving:
402 calories
1. Bring a large saucepan of water to the boil, add the basmati rice, stir once, and bring back to the boil.
2. When the rice comes to the boil, it will appear to be 'dancing in the water' and this is when the timer should be started and the rice boiled for eight minutes or until al dente.
3. Place the rice in a sieve, cover with a sheet of kitchen towel and allow to stand for five minutes to absorb any excess water.
4. Meanwhile, mix the sweet chilli sauce together with the soy sauce and the toasted sesame oil and set aside.
It is worth spending the money on pure basmati rice because often there are fewer broken grains in the pack.
This means there is less starch in the water when you cook it, so the grains are less likely to stick together.
If you then soak the rice for at least 20 minutes before cooking, the cooking time is reduced by about two minutes and the rice will be even more light and fluffy.
5. Heat a wok over a high heat until nearly smoking. Add the sesame seeds and stir-fry for 30 seconds until browned, then remove.
6. Add the oil and swirl around the wok to heat through. Stir-fry the chicken for one minute before adding the prawns and cooking for another 1 and a 1/2 minutes. Remove and place in another sieve for any excess oil to drain away.
7. To the wok, add the mangetout and red pepper with two tablespoons of water, and stir-fry for 1 and a 1/2 minutes with a lid on if you have one.
8. Add the basmati rice, spring onion, garlic and ginger and stir-fry for a further two minutes.
9. Move the rice to the side of the wok and pour the egg onto the base of the wok. The egg should be in quite large pieces, so resist the temptation to mix it in too soon.
10. Leave for 30 seconds to set a little before stirring through the rice with the chicken, prawns, two-thirds of the coriander, the sauce and the sesame seeds.
11. Toss to mix everything thoroughly and serve immediately. Sprinkle with the remaining coriander.
Preparation
time: 30 minutes
Cooking
time: 40 minutes
1 boneless leg of lamb (roughly 1.4 kilos in weight)
A handful of rosemary sprigs
5 large cloves of garlic, bashed
200ml white wine
1 tsp butter
1 tbsp Dijon mustard
1 tbsp runny honey
1 kilo jerusalem artichokes
1 tbsp olive oil
2 x 235g bags young spinach leaves
Per
serving:
283 calories
1. Preheat a conventional oven at 200C and place a really large frying pan on a high heat.
2. Open up the leg and trim all the visible fat from the inside (although don't be over keen about this, otherwise you might find that the whole leg unravels like a knitted jumper!).
3. Secondly, trim a little of the excess fat from the outside of the leg if there is a thick layer of it.
4. Pop the bashed up garlic into the middle of the leg with a crunch of black pepper, before rolling it up like a present.
5. Wrap the string over the meat 4 or 5 times. Place the lamb fat side down into the searing hot frying pan and brown the leg all over until lovely and golden. It is important to get a good colouring on the meat at this stage. Not only are you 'evaporating' most of the outer fat, you are also flavouring the pan for the artichokes later on.
6. Discard any fat that is rendered off the lamb. Neatly thread the rosemary on all sides through the string to secure, like a woven carpet. Place in the centre of a large piece of foil and scrunch up the sides until you have a foil parcel which wont’ let out the steam whilst cooking.
7. Before shutting the meat in completely, pour over the glass of wine and then seal the parcel. It will look a little like a whacky silver handbag! Place into a roasting tin and into the hot oven for 40 minutes. This timing will provide you with beautifully tender, slightly pink lamb.
8. Whilst the lamb is cooking, pop the Jerusalem artichokes into the hot pan with the tbsp of olive oil and keep them on the move until all of them are evenly toasted, and well coloured (this takes roughly 10 minutes).
9. Turn down the heat and place the lid over them to finish cooking them off (they should be perfectly cooked after 7 or 8 minutes, depending on how small you have cut them up).
10. Set aside in a warm place or keep them covered in foil whilst you cook the spinach.
11. To cook the spinach, either place a large heatproof bowl in the microwave with a splash of water, or steam them traditionally on the top of the hob until just wilted.
12. Once the meat is cooked, remove from the oven.
13. Unfold the foil on one corner to create a spout, and pour the liquid out into a saucepan, holding the lamb a bit like a teapot.
14. Fold up again and rest the lamb for a good 10 minutes in the foil and under a clean tea towel.
15. Whilst the lamb is having a siesta, add the mustard and honey to the little saucepan with the meat juices and boil hard for 7 minutes until reduced by a third.
16. Whisk in the tsp of butter for the last minute, taste and season.
17. Serve up the sliced lamb with the sautéed artichokes, a little spinach and a dash of the honey and mustard gravy.
Ready in 3 hours
90g ready-rolled puff pastry (preferably a brand made with butter)
A little milk, to brush over the pastry
4 free-range lamb's kidneys, trimmed by the butcher
1 tablespoon buckwheat flour (you could use plain)
1kg good-quality lean free-range braising steak, cut into chunks
1/2 teaspoon white pepper
1 tablespoon olive oil
800g shallots, peeled and quartered
1 star anise
1 stick of cinnamon
1 bay leaf
150ml vermouth
700ml good-quality beef stock
Per
serving:
452 calories
1. Preheat a conventional oven to 200ºC or a fan-assisted one to 180ºC.
2. Roll out the sheet of puff pastry and divide into six triangles of roughly the same size (or cut out fun shapes of whatever you fancy - for the show, we used a cow-shaped pastry cutter and some stars!).
3. Brush the tops with a little milk and set onto a baking tray. Bake in the oven for 15 minutes or until puffed up and golden. Set aside for later.
This recipe will stand or fall on the quality of the meat that you buy.
This is when the expertise (and the jolly face) of your local butcher is necessary to the success of the dish.
Not only will your butcher choose the right braising steak for the cooking time, he will also trim the kidneys, which is a messy job.
And don't try to save time by removing the stage involving browning the meat. In a slow-cooked dish, this is where the lion's share of the flavour is coming from, so do it in batches to avoid ending up with a 'nothing and kidney pie'.
4. If you haven't already got the butcher to do this for you, slice the kidneys widthways with a sharp knife.
5. With the help of a small pair of scissors, carefully snip around the lighter centre core and discard. Then chop the livers into cubes.
6. In a large mixing bowl, combine the buckwheat flour, the steak, the kidneys and white pepper until evenly coated.
7. In a really large saucepan, fry half the meat in half the olive oil until it is well-browned, then set aside. Repeat the process for the other half until all the meat is well-coloured.
8. Replace the meat into the pan, along with the shallots, star anise, cinnamon, the vermouth and stock.
9. Bring to the boil, then turn the heat right down and place a lid over the top. Simmer super-duper gently for two hours before removing the lid and tasting.
10. The meat may not need the last half an hour or it may want slightly more (it all depends on the steak that you are using, the size of the chunks and the pan). What you are looking for is meat that has surrendered most of its tension without shredding into a mess.
11.Season well and top with a crisp of golden puff pastry on the top of each serving.
Ready in 2 hours 5 minutes
800g leg of lamb, cut into 3cm pieces
1 and a 1/2 tablespoons olive oil
1 large onion, sliced
2 large cloves of garlic, peeled and crushed
1 teaspoon ground cinnamon
1 and a 1/2 teaspoons cumin seeds
1 teaspoon ground ginger
2 good pinches of saffron
410g tin chickpeas, drained
450ml lamb stock
400g tin plum tomatoes
200g couscous
30g sunflower seeds
2 handfuls of roughly chopped coriander
A handful of roughly chopped mint
550g butternut squash, peeled and cut into 2.5cm chunks
Salt and freshly ground black pepper
Per
serving:
371 calories
1. Brown the lamb in batches in a large, deep non-stick frying pan over a high heat with a tablespoon of the oil.
2. Add a bit of water to the saucepan to deglaze the pan between frying each batch (this little liquid adds even more flavour to the final dish). Set aside.
1. Instead of butternut squash, you could add 100g dried apricots or prunes.
2. Try mixing some shredded mint with 0% fat Greek yoghurt and a little water to make a mint sauce to drizzle over your tagine.
3. Add the remaining oil to the pan and fry the onion over a medium heat for five minutes until slightly golden, stirring occasionally.
4. Add the garlic, cinnamon, cumin seeds, ginger and saffron and stir over the heat for 30 seconds to release the aromas of the spices.
5. Add the meat back into the onion with the chickpeas, stock and tomatoes. Bring to the boil, then turn down to a gentle simmer. Cover and cook for one hour.
6. Meanwhile, put the couscous into a large bowl.
7. Add the sunflower seeds and a third of the herbs and cover with 200ml cold water. Set aside for the water to be absorbed.
8. After one hour, add the butternut squash and the remaining herbs, apart from about a tablespoon, to the tagine and cook for a further 15 minutes, uncovered.
9. After the 15 minutes has passed, season the tagine well.
10. Fork through the couscous to separate the grains and spread evenly over the top of the tagine. Cover and simmer for a further 15 minutes.
11. Serve immediately, ensuring there's some lamb and couscous in each spoonful and also a sprinkling of the remaining herbs.
Ready in 55 minutes (plus 12-24 hour marinade
1 tablespoon tikka masala
Curry paste
150g 0% fat Greek yoghurt
2 free-range chicken breasts each cut into 5-6 large chunks
Salt
1 rounded tablespoon tikka masala curry paste
1 onion, finely chopped
200g passatta
200ml tin reduced-fat or light coconut milk
1 tablespoon 0% fat Greek yoghurt
A handful of coriander, chopped
Per
serving:
526 calories
100g basmati rice
Salt
5 curry leaves
1/2 teaspoon black mustard seeds
1 cinnamon stick
A pinch of saffron (optional)
1. To make the marinade, mix the curry paste, yoghurt, chicken and salt together, cover and leave overnight in the fridge to absorb all the delicious flavours.
2. Preheat a conventional oven to 220ºC or a fan-assisted one to 200ºC.
3. Wipe the marinade off the chicken and place, piece by piece, onto a baking tray. Bake for 10 minutes or until slightly charred, but not cooked through.
4. You are just trying to get some colour here because the chicken will finish cooking in the curry sauce. Set the tikka chicken aside while you make the sauce.
5. Heat the curry paste in a saucepan. Add the onion and sweat slowly over a low heat for five to eight minutes or until the onion is translucent and soft.
6. It is important to take the time to do this slowly because the onion will then release its natural sugars, producing a sweeter dish, but be careful not to do this over too high a heat because the curry paste will burn.
7. Add the passatta and coconut milk and bring to the boil. Turn down the heat and add the tikka chicken.
8. Cook over a low heat for five minutes or until the chicken is cooked through. Finish by stirring through the yoghurt and coriander.
9. To make the fragrant rice, add the rice, a pinch of salt and the aromatics to a pan and cover with enough water to come 1cm over the top of the rice.
10. Bring to the boil and simmer for eight minutes, covered.
11. The rice should have absorbed almost all of the water, but still be a bit wet.
12. Remove from the heat and leave to absorb the remaining water for 10 minutes, covered. Remove the cinnamon stick before serving with the curry.