Apple & blueberry bircher

Ingredients

Serves 4

  • 7 oz porridge oats
  • 1/2 tsp ground cinnamon
  • 18 fl oz apple juice
  • 4 apples , grated
  • 7 oz blueberries

Method

  1. Mix the porridge oats with the cinnamon in a large bowl. Stir in the apple juice and grated apples, then gently fold in the blueberries. Allow to stand for 5 mins before serving, or leave overnight and enjoy for breakfast the next day.

Nutrition per serving

305 kcalories, protein 9.0g, carbohydrate 62.0g, fat 4.0g, saturated fat 1.0g, fibre 8.0g, salt 0.02g.

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Quick veg & soft cheese frittata

Ingredients

Serves 4

  • 4 oz lardons or chopped streaky bacon
  • 1 tbsp olive oil
  • 2 large courgettes , cut into chunks
  • 12 oz frozen sweetcorn
  • frozen spinach , defrosted and drained
  • 8 eggs
  • pack soft cheese with garlic and herbs

Method

  1. Fry the lardons or bacon in the oil in a large non-stick frying pan until starting to brown, add the courgettes, then fry for a couple of mins until they begin to soften. Add the sweetcorn and spinach, season if you like, then heat through.
  2. Heat grill to medium. Beat the eggs, then pour over the vegetables. Crumble over the cheese, then cook gently until the egg has just set around the edges, about 5 mins. Slide the frittata under the grill, then cook until the egg is set and the top is lightly browned. Cut into wedges and serve with a simple green salad.

Nutrition per serving

540 kcalories, protein 29.0g, carbohydrate 18.0g, fat 40.0g, saturated fat 16.0g, fibre 4.0g, salt 1.62g.

Open prawn cocktail sandwich

Ingredients

Serves 2

  • 2 tbsp extra-light mayonnaise
  • 1 tbsp reduced-sugar ketchup
  • 2 tbsp chopped dill
  • 1 lemon , cut into 8 wedges
  • pack cooked and peeled North Atlantic prawns
  • ½ cucumber , deseeded and diced
  • 2 handfuls cherry tomatoes , halved
  • bag rocket
  • 2 slices wholemeal bread

Method

  1. Make the dressing in a medium bowl. Mix the mayonnaise, ketchup, half the dill, the juice from 4 of the lemon wedges and some seasoning. Toss in the prawns cucumber and tomatoes.
  2. Arrange the bread on 2 plates, top each with rocket and pile on the prawn filling. Scatter with remaining dill and serve with the lemon wedges, for squeezing over.

Nutrition per serving

173 kcalories, protein 17.0g, carbohydrate 22.0g, fat 3.0g, saturated fat 0.0g, fibre 3.0g, salt 1.6g.

Apple & blueberry bircher

 

Ingredients

Serves 4

  • 7 oz porridge oats
  • 1/2 tsp ground cinnamon
  • 18 fl oz apple juice
  • 4 apples , grated
  • 7 oz blueberries

Method

  1. Mix the porridge oats with the cinnamon in a large bowl. Stir in the apple juice and grated apples, then gently fold in the blueberries. Allow to stand for 5 mins before serving, or leave overnight and enjoy for breakfast the next day.

Spicy Cajun chicken quinoa

 

Ingredients

Serves 4

  • 4 skinless chicken breasts , cut into bite-sized pieces
  • 1 tbsp Cajun seasoning
  • 4 oz quinoa
  • 1 pint hot chicken stock
  • 4 oz dried apricots , sliced
  • ½ x 250g pouch ready-to-use Puy lentils
  • 1 tbsp olive oil
  • 2 red onions , cut into thin wedges
  • 1 bunch spring onions , chopped
  • small bunch coriander , chopped

Method

  1. Heat oven to 200C/180C fan/gas 6. Toss the chicken with the Cajun spice and arrange in a single layer in a roasting tin. Bake for 20 mins until the chicken is cooked. Set aside.
  2. Meanwhile, cook the quinoa in the chicken stock for 15 mins until tender, adding the apricots and lentils for the final 5 mins. Drain and place into a large bowl with the chicken, toss together.
  3. While the quinoa is cooking, heat the oil in a large frying pan and soften the onions for 10-15 mins. Toss the onions into the quinoa with the coriander and some seasoning, then mix well.

 

Nutrition per serving

386 kcalories, protein 47.0g, carbohydrate 35.0g, fat 7.0g, saturated fat 1.0g, fibre 5.0g, salt 1.0g.

Stir-fried pork with ginger & honey

 

Ingredients

Serves 2

  • 2 nests medium egg noodles
  • 2 tsp cornflour
  • 2 tbsp soy sauce
  • 1 tbsp honey
  • 1 tbsp sunflower oil
  • 250g/9oz pork tenderloin , cut into bite-sized pieces
  • thumb-sized piece ginger , finely chopped
  • 2 garlic cloves , finely chopped
  • 1 green pepper , deseeded and sliced
  • 4 oz mange tout
  • 1 tsp sesame seeds

Method

  1. Bring a pan of salted water to the boil and cook the noodles following pack instructions. Meanwhile, mix the cornflour with 1 tbsp water, then stir in the soy sauce and honey, and set aside.
  2. Heat the oil in a wok over a high heat. Add the pork and cook for 2 mins until browned all over. Add the ginger, garlic, pepper and mangetout, and cook for a further 2 mins. Reduce the heat, then add the soy and honey mixture, stirring and cooking until the sauce bubbles and thickens. Divide the drained noodles between 2 bowls. Top with the pork and vegetables, and finish with a sprinkling of sesame seeds.

Nutrition per serving

466 kcalories, protein 36.0g, carbohydrate 54.0g, fat 11.0g, saturated fat 2.0g, fibre 4.0g, salt 2.6g.

Quick sausage Bolognese

Ingredients

Serves 4

  • 6 good-quality sausages , skins removed
  • 1 tsp fennel seeds
  • pack mushrooms , sliced
  • 1/4 pint red wine (optional)
  • 660g jar tomato pasta sauce (we used Loyd Grossman’s tomato & chilli)
  • 10 oz penne
  • grated or shaved parmesan , to serve

Method

  1. Heat a large, wide frying pan, then crumble in the sausage meat and fennel seeds (there’s no need to add any oil). Fry for a few mins until golden and the fat is released, stirring well to break up the meat. Add the mushrooms and fry for a few mins until beginning to soften. Stir in the wine now, if using, bubble for 1 min, then add the tomato sauce and heat through until bubbling.
  2. Meanwhile, boil the penne. When ready, drain and tip into the sauce. Mix well until completely coated, then divide between four plates, finishing with a little Parmesan.

Nutrition per serving

657 kcalories, protein 27.0g, carbohydrate 75.0g, fat 30.0g, saturated fat 8.0g, fibre 5.0g, salt 2.98g.

Fiery prawn skewers

Ingredients

Serves 4

  • 9 oz raw king prawns
  • 9 oz punnet cherry tomatoes
  • 10 oz bottle Levi Roots Fiery Guava Dipping Sauce or 190g/7oz bottle sweet chilli sauce
  • juice 1 large lime
  • 1 thyme sprig, leaves picked

Method

  1. Alternate prawns and tomatoes onto 8 skewers until all are filled. Lay the skewers in a shallow tray or baking dish. Mix the Fiery Guava or sweet chilli dipping sauce with the lime juice and thyme leaves, then pour over the skewers. Leave in the fridge to marinate for 30 mins.
  2. Place the prawns onto a baking tray and pop under a hot grill or over the barbecue for about 10 mins, turning and basting occasionally. Once cooked, serve with an extra pot of Fiery Guava sauce for dipping.

Nutrition per serving

132 kcalories, protein 12.0g, carbohydrate 21.0g, fat 1.0g, saturated fat 0.0g, fibre 1.0g, salt 1.29g

Gremolata couscous-stuffed peppers

Ingredients

Serves 2

  • 3 oz couscous
  • 2 tbsp raisins
  • 2 fl oz hot vegetable stock
  • 1 tsp clear honey
  • zest and juice 1 lemon
  • 2 garlic cloves
  • small bunch flat-leaf parsley
  • 5 fl oz tub low-fat natural yogurt
  • 2 tomatoes, roughly chopped
  • 2 red peppers, halved, cores removed
  • 1 tbsp olive oil

Method

  1. Heat oven to 190C/170C fan/gas 5. Put the couscous and raisins in a heatproof bowl. Stir together the stock, honey and lemon juice, then pour over the couscous. Cover and leave to absorb for 5 mins.
  2. Meanwhile, make the gremolata. Place the lemon zest, garlic and parsley in a mini food processor, then whizz until fine (or finely chop everything together). Stir 1 tbsp of this mixture into the yogurt, then set aside. Stir the remaining mixture into the couscous with the tomatoes and some seasoning.
  3. Spoon the couscous mixture into each pepper half, then sit them in a small roasting tin. Drizzle with oil, then bake for 40 mins until the peppers are tender. Serve with the yogurt and a simple green salad on the side.

Nutrition per serving

302 kcalories, protein 9.0g, carbohydrate 52.0g, fat 8.0g, saturated fat 1.0g, fibre 4.0

Spicy chicken kebabs

Ingredients

Makes 20

  • 3 garlic cloves, roughly chopped
  • knob of fresh ginger, roughly chopped, plus extra to serve
  • 1 orange, grated zest and juice
  • 3 spring onions, roughly chopped
  • 2 tbsp clear honey
  • 1 tbsp light soy sauce
  • 2 tbsp vegetable oil
  • 4 small skinless boneless chicken breast fillets, cut into cubes
  • 20 button mushrooms
  • 20 cherry tomatoes
  • 2 large red peppers, seeded and each cut into 10

Method

  1. Grind the garlic, ginger, orange zest and spring onions to a paste in a food processor. Add the honey, orange juice, soy sauce and oil, then blend again. Pour the mixture over the cubed chicken and leave to marinate for at least 1 hr, but preferably overnight. Toss in the mushrooms for the last half an hour so they take on some of the flavour, too.
  2. Thread the chicken, tomatoes, mushrooms and peppers onto 20 wooden skewers, then cook on a griddle pan for 7-8 mins each side or until the chicken is thoroughly cooked and golden brown. Turn the kebabs frequently and baste with the marinade from time to time until evenly cooked. Arrange on a platter, scatter with chopped spring onion and eat with your fingers.

Nutrition per serving

103 kcalories, protein 6.0g, carbohydrate 3.0g, fat 7.0g, saturated fat 1.0g, fibre 0.0g, salt 0.23g