Butternut Squash Soup with Cheesy Toasts
Crusted Cod with Minted Pea Mash
Preparation time 15 minutes • Cooking time 5 minutes • Serves 8 • Per Serving 192 calories, 1g fat (of which trace saturates), 45g carbohydrates, 4g protein, 3g fibre, 0.1g salt
400g can apricots in fruit juice
2 balls of preserved stem ginger in syrup, finely chopped, plus 2 tbsp syrup from the jar
½ tsp ground cinnamon
juice of 1 orange
3 oranges, cut into segments
1 mango, peeled, stoned and chopped
1 pineapple, peeled, core removed, and chopped
450g (1lb) coconut yogurt
3 tbsp lemon curd
3–4 tbsp light muscovado sugar
1. Drain the juice from the apricots into a pan and stir in the syrup from the ginger, then add the chopped ginger, the cinnamon and orange juice. Put over a low heat and stir gently. Bring to the boil, then reduce the heat and simmer for 2–3 minutes to make a thick syrup.
2. Roughly chop the apricots and put into a bowl with the segmented oranges, the mango and pineapple. Pour the syrup over the fruit. Divide among eight 300ml (½ pint) glasses or bowls.
3. Beat the yogurt and lemon curd together in a bowl until smooth. Spoon a generous dollop over the fruit and sprinkle with muscovado sugar. Chill if not serving immediately.
GET AHEAD
Complete the recipe to the end of step 2 up to 2 hours before you plan to eat – no need to chill.
Preparation time 15 minute, plus overnight chilling • Cooking time 10 minutes, plus cooling • Serves 4 Per Serving 156 calories, trace fat, 40g carbohydrates, 1g protein, 2g fibre, 0g salt
175g (6oz) raspberry conserve
juice of 1 orange
juice of 1 lemon
1 tsp rosewater
350g (12oz) strawberries, hulled and thickly sliced
150g (5oz) blueberries
1. Put the raspberry conserve into a pan with the orange and lemon juices and add 150ml (¼ pint) boiling water. Stir over a low heat to dissolve the conserve, then leave to cool.
2. Stir in the rosewater and taste – you may want to add a squeeze more lemon juice if it’s too sweet. Put the strawberries and blueberries into a serving bowl and strain the raspberry conserve mixture over them. Cover and chill overnight. Take out of the fridge about 30 minutes before serving.
Preparation time 5 minutes • Cooking time 5 minutes • Serves 4 • Per Serving 279 calories, 6g fat (of which 1g saturates), 49g carbohydrates, 10g protein, 5g fibre, 0.2g salt
200g (7oz) porridge oats
400ml (14fl oz) milk, plus extra to serve
75g (3oz) mixture of chopped dried figs, apricots and raisins
1. Put the oats into a large pan and add the milk and 400ml (14fl oz) water. Stir in the figs, apricots and raisins and heat gently, stirring until the porridge thickens and the oats are cooked.
2. Divide among four bowls and serve with a splash of milk.
Preparation time 5 minutes • Cooking time 5 minutes • Serves 4 • Per Serving 145 calories, 1g fat (of which 0g saturates), 30g carbohydrates, 11g protein, 5g fibre, 0.4g salt
1 ripe banana, peeled and sliced
250g (9oz) blueberries
200g (7oz) quark cheese
4 slices pumpernickel or wheat-free wholegrain bread
1 tbsp runny honey
1. Put the banana into a bowl with the blueberries. Spoon in the quark cheese and mix well.
2. Toast the slices of bread on both sides, then spread with the blueberry mixture. Drizzle with the honey and serve immediately.
HEALTHY TIP
This breakfast idea is very low in fat. Pumpernickel bread is made from rye flour, which is rich in fibre, iron and zinc. It has a lower GI than bread made from wheat flour, which means it provides a sustained energy boost to see you through the morning. The blueberries are rich in anthocyanins, which help combat heart disease, certain cancers and stroke.
Preparation time 5 minutes • Cooking time 10 minutes • Serves 4 • Per Serving 259 calories, 20g fat (of which 9g saturates), 15g carbohydrates, 8g protein, 0.5g fibre, 0.7g salt
2 medium eggs
150ml (¼ pint) semi-skimmed milk
a generous pinch of freshly grated nutmeg or ground cinnamon
4 slices white bread, or fruit bread, crusts removed and each slice cut into four fingers
50g (2oz) butter
vegetable oil for frying
1 tbsp golden caster sugar
1. Put the eggs, milk and nutmeg or cinnamon into a shallow dish and beat together.
2. Dip the pieces of bread into the mixture, coating them well.
3. Heat half the butter with 1 tbsp oil in a heavy-based frying pan. When the butter is foaming, fry the egg-coated bread pieces in batches, until golden on both sides, adding more butter and oil as needed. Sprinkle with sugar and serve.
COOK’S TIP
Use leftover bread for this tasty breakfast or brunch dish. For a savoury version, use white bread and omit the spice and sugar; serve with tomato ketchup, or with bacon and maple syrup.
Preparation time 15 minutes • Cooking time 20 minutes • Serves 4 • Per Serving 263 calories, 21g fat (of which 8g saturates), 1g carbohydrates, 19g protein, 2g fibre, 0.7g salt
8 medium-sized flat or portabella mushrooms
25g (1oz) butter
8 medium eggs
225g (8oz) baby spinach leaves
4 level tsp (20g) fresh pesto
1. Preheat the oven to 200°C (180°C fan oven) mark 6. Arrange the mushrooms in a single layer in a small roasting tin and dot with the butter. Roast for 15 minutes or until golden brown and soft.
2. Meanwhile, bring a wide shallow pan of water to the boil. When the mushrooms are half-cooked and the water is bubbling furiously, break the eggs into the pan, spaced well apart, then take the pan off the heat. The eggs will take about 6 minutes to cook.
3. When the mushrooms are tender, put them on a warmed plate, cover and put back into the turned-off oven to keep warm.
4. Put the roasting tin over a medium heat on the hob and add the spinach. Cook, stirring, for about 30 seconds or until the spinach has just started to wilt.
5. The eggs should be set by now, so divide the mushrooms among four warmed plates and top with a little spinach, a poached egg and a teaspoonful of pesto.
HEALTHY TIP
Eggs once had a bad press with many people believing (wrongly) that they raised blood cholesterol levels. However, scientists have found that most people can safely eat up to two eggs a day without any adverse effect on their cholesterol levels.
Preparation time 10 minutes • Cooking time 15 minutes • Serves 6 • Per Serving 122 calories, 7g fat (of which 1g saturates), 9g carbohydrates, 7g protein, 2g fibre, 0.3g salt
1 tbsp vegetable oil,
1 medium red onion, finely sliced
1 each yellow and red pepper, seeded and finely sliced
1 red chilli, seeded and finely sliced
2 × 400g cans chopped tomatoes
½ tsp dried mixed herbs
4 large eggs
salt and freshly ground black pepper
a small handful of fresh flat-leafed parsley, roughly chopped, to garnish
1. Heat the oil in a large frying pan over a high heat. Add the onion, peppers and chilli and fry for 3 minutes until just softened. Add the tomatoes and dried herbs. Season with salt and ground black pepper and simmer for 3 minutes.
2. Break an egg into a small cup. Use a wooden spoon to scrape a hole in the tomato mixture, then quickly drop in the egg. Repeat with the remaining eggs, spacing evenly around the tomato mixture. Cover and simmer for 3–5 minutes until the eggs are just set. Sprinkle with parsley and serve.
GOES WELL WITH...
crusty bread
Preparation time 20 minutes • Cooking time 25 minutes • Serves 6 • Per Serving 278 calories, 12g fat (of which 3g saturates), 18g carbohydrates, 25g protein, 3g fibre, 1.2g salt
1½ tbsp olive oil
1 medium onion, finely chopped
2 carrots, finely diced
3 celery sticks, finely diced
1 garlic clove, crushed
1.6 litres (2¾ pints) chicken stock
500g (1lb 2oz) skinless chicken thigh fillets, cut into finger-size strips
1 leek, trimmed and sliced into rings
100g (3½oz) plain flour
½ tsp baking powder
a large handful of fresh parsley, chopped
5 tbsp semi-skimmed milk
salt and freshly ground black pepper
1. Heat ½ tbsp of the oil in a pan. Add the onion, carrots and celery and fry for 10 minutes until softened. Stir in the garlic and cook for 1 minute.
2. Pour in the stock and bring to the boil. Add the chicken and leek, bring back to the boil, reduce the heat and simmer for 6 minutes or until the chicken is cooked and the vegetables are just tender.
3. Meanwhile, put the flour into a medium bowl. Stir in the baking powder, some parsley and plenty of seasoning. Add the remaining oil and milk and stir together until just combined to make a rough, slightly sticky dough.
4. Drop small teaspoonfuls of the dumpling mixture into the simmering stock and cook for 4 minutes (the dumplings will swell up, so don’t make them too big). Check the seasoning.
5. Ladle the soup and dumplings into warmed soup bowls, then garnish with the remaining parsley and serve.
Preparation time 15 minutes • Cooking time 10 minutes • Serves 4 • Per Serving 284 calories, 3g fat (of which 1g saturates), 22g carbohydrates, 43g protein, 3g fibre, 1.7g salt
1.8–2 litres (3¼–3½ pints) chicken stock
4cm (1½in) fresh root ginger, peeled and finely chopped
1 garlic clove, finely chopped
450g (1lb) turkey breast fillet, sliced into thin strips
1 tbsp fish sauce
¼ head Savoy cabbage, finely shredded
100g (3½oz) rice noodles
a large handful of bean sprouts
juice of 1 lime
1 large red chilli, seeded and thinly sliced
4 spring onions, sliced
salt and freshly ground black pepper
a large handful each of fresh coriander and mint, roughly chopped, to garnish
1. Bring the stock to the boil in a large pan. Add the ginger, garlic and turkey and simmer for 5 minutes.
2. Stir in the fish sauce, cabbage and noodles and cook for 3 minutes (check the turkey is cooked). Add the bean sprouts, lime juice and most of the chilli and spring onions. Check the seasoning. Divide among four bowls, garnish with the herbs, remaining chilli and spring onions. Serve immediately.
Preparation time 20 minutes • Cooking time 25 minutes • Serves 4 • Per Serving 274 calories, 9g fat (of which 3g saturates), 31g carbohydrates, 20g protein, 2g fibre, 2g salt
1 tbsp olive oil
1 onion, finely chopped
1 celery stick, finely chopped
500ml (18fl oz) hot vegetable or fish stock
250ml (9fl oz) skimmed milk
200g (7oz) baby new potatoes, halved
150g (5oz) skinless smoked haddock, diced
150g (5oz) skinless white fish, such as cod or pollack, diced
2 × 198g cans sweetcorn, drained
2 tbsp double cream
2 tbsp freshly chopped chives
salt and freshly ground black pepper
1. Heat the oil in a large pan over a medium heat. Add the onion and celery and gently fry for about 10 minutes until soft and translucent.
2. Add the hot stock and milk, then bring to the boil. Add the potatoes, then reduce the heat and simmer for 10 minutes or until the vegetables are tender.
3. Stir in the fish, sweetcorn and some seasoning and simmer for 3–5 minutes until the fish is cooked. Carefully stir through the cream and most of the chives and check the seasoning. Garnish with the remaining chives and serve.
Preparation time 15 minutes • Cooking time 25 minutes • Serves 4 • Per Serving 278 calories, 5g fat (of which 1g saturates), 46g carbohydrates, 13g protein, 13g fibre, 1.7g salt
1 onion, roughly chopped
2 celery sticks, roughly chopped
4 small carrots, roughly chopped
1 tbsp vegetable oil
400g can chopped tomatoes
1.4 litres (2½ pints) vegetable stock
125g (4oz) spaghetti, broken into small pieces
410g can cannellini beans, drained and rinsed
150g (5oz) frozen peas
salt and freshly ground black pepper
a small handful of fresh basil to garnish
1. Pulse the onion, celery and carrots in a food processor until chopped to the size of peas. Heat the oil in a large pan and fry the chopped vegetables over a medium heat for 10 minutes until soft. Add the tomatoes and stock and bring to a simmer.
2. Mix in the spaghetti and simmer for 10 minutes, adding the beans and peas for the final 3 minutes. Check the seasoning and ladle into bowls. Garnish with basil and serve.
GOES WELL WITH...
crusty bread
Preparation time 30 minutes • Cooking time 35 minutes • Serves 6 • Per Serving 250 calories, 11g fat (of which 4g saturates), 32g carbohydrates, 19g protein, 5g fibre, 1.3g salt
FOR THE SOUP
2 tbsp extra virgin olive oil, plus extra to drizzle
5 fresh sage leaves
1 large onion, finely chopped
2 celery sticks, finely chopped
2 medium carrots, finely chopped
1 butternut squash, about 900g (2lb), peeled, seeded and cut into rough 2.5cm (1in pieces)
1.3 litres (2¼ pints) vegetable stock
salt and freshly ground black pepper
FOR THE CHEESY TOASTS
6 slices bread
100g (3½oz) Cheddar or Parmesan, grated
few pinches dried chilli flakes
few dashes Worcestershire sauce (optional)
1. Heat the oil in a large pan and add the sage leaves. Cook for 30 seconds or until crisp. Lift out the leaves with a slotted spoon (leaving any oil behind) and put on kitchen paper (the leaves will be used as a garnish).
2. To the pan, add the onion, celery, carrots and squash. Cook for 10 minutes, stirring occasionally, until the vegetables are beginning to soften. Pour in the stock and bring to the boil, then reduce the heat and simmer gently for 20 minutes or until the vegetables are completely soft.
3. Whiz the soup in a blender (in batches if necessary) until smooth, then pour back into the pan. Check the seasoning and put to one side.
4. To make the cheesy toasts, preheat the grill to medium. Lay the bread slices out on a baking tray, then grill on both sides until toasted and lightly golden. Divide the cheese, chilli flakes and Worcestershire sauce, if using, among the toasts and grill until golden and bubbling. Reheat the soup if necessary and ladle into six warmed soup bowls. Garnish with a drizzle of oil and the crumbled fried sage leaves. Serve with the cheesy toasts.
FREEZING TIP
To make ahead and freeze, prepare the soup to the end of step 3 (no need to fry the sage). Leave the soup to cool completely; transfer to a freezeproof container or bag, cover if needed and freeze for up to six months. To serve, thaw the soup; reheat gently in a pan (frying the sage in a little oil) and complete the recipe to serve.
Preparation time 10 minutes • Serves 4 • Per Serving 255 calories, 13g fat (of which 3g saturates), 7g carbohydrates, 29g protein, 2g fibre, 0.8g salt
2–4 chargrilled chicken breasts, torn into strips
2 carrots, peeled into strips
½ cucumber, halved lengthways, seeded and cut into ribbons
a handful of fresh coriander leaves, roughly chopped
½ head of Chinese leaves, shredded
4 handfuls of watercress
4 spring onions, shredded
FOR THE DRESSING
5 tbsp peanut butter
2 tbsp sweet chilli sauce
juice of 1 lime
salt and freshly ground black pepper
1. Put all the salad ingredients into a large salad bowl.
2. To make the dressing, put the peanut butter, chilli sauce and lime juice in a small bowl and mix together well. Season with salt and pepper. Add 2–3 tbsp cold water, a tablespoon at a time, to thin the dressing if it’s too thick to pour. Use just enough water to make the dressing the right consistency.
3. Drizzle the dressing over the salad, toss together and serve.
Preparation time 10 minutes • Cooking time about 10 minutes • Serves 4 • Per Serving 252 calories, 12g fat (of which 2g saturates), 26g carbohydrates, 11g protein, 3g fibre, 1.7g salt
200g (7oz) fine green beans, ends trimmed
3 tbsp extra virgin olive oil
4 slices white sourdough bread, cut into large cubes
4 little gem lettuces, quartered lengthways
85g pack of Parma ham
4 figs, quartered
1 tsp Dijon mustard
½ tbsp cider or white wine vinegar
salt and freshly ground black pepper
1. Bring a small pan of water to the boil and cook the beans for 4 minutes or until tender. Drain and leave in a colander to steam dry until needed.
2. Heat 1 tbsp of the oil in a large frying pan and fry the bread cubes, tossing frequently, until golden and crisp. Season with salt and leave to cool.
3. Arrange the lettuce quarters, cut side up, on a large platter. Roughly rip the Parma ham slices in half lengthways and weave among the lettuce quarters. Dot the figs, beans and toasted bread cubes over the top.
4. In a small jug, mix together the mustard, vinegar, remaining oil and some seasoning. Drizzle over the salad and serve.
Preparation time 15 minutes, plus soaking • Serves 4 • Per Serving 286 calories, 11g fat (of which 2g saturates), 33g carbohydrates, 12g protein, 0.6g fibre, 0.8g salt
150g (5oz) dried rice noodles
50g (2oz) rocket
125g (4oz) sliced cold roast beef
125g (4oz) sunblush or sundried tomatoes, chopped
FOR THE THAI DRESSING
juice of 1 lime
1 lemongrass stalk, outside leaves discarded, trimmed and finely chopped
1 red chilli, seeded and chopped
2 tsp finely chopped fresh root ginger
2 garlic cloves, crushed
1 tbsp Thai fish sauce
3 tbsp extra virgin olive oil
salt and freshly ground black pepper
1. Put the noodles into a large bowl and pour boiling water over them to cover. Put to one side for 15 minutes.
2. To make the dressing, whisk together the lime juice, lemongrass, chilli, ginger, garlic, fish sauce and oil in a small bowl and season with salt and ground black pepper.
3. While they are still warm, drain the noodles well, put into a large bowl and toss with the dressing. Leave to cool.
4. Toss the rocket, sliced beef and tomatoes through the noodles and serve.
Preparation time 15 minutes • Cooking time 8 minutes • Serves 4 • Per Serving 282 calories, 11g fat (of which 2g saturates), 27g carbohydrates, 27g protein, 3g fibre, 3.3g salt
4 medium eggs
300g (11oz) small new potatoes, quartered
200g (7oz) fine green beans, trimmed and halved
100g (3½oz) radishes, thinly sliced
80g bag salad leaves
50g (2oz) ready-made croûtons
250g (9oz) hot-smoked salmon, skinned and flaked
FOR THE DRESSING
3 tbsp sweet chilli sauce
1 tbsp freshly chopped chives
2 tbsp extra virgin olive oil
salt and freshly ground black pepper
1. Bring two small pans of water to the boil. To one, add the eggs, reduce the heat and simmer for 7 minutes. To the other, add the potatoes and beans and cook for 6 minutes until tender.
2. Meanwhile, put the radishes into a large bowl with the salad leaves, croûtons and salmon flakes. In a small bowl, mix together the dressing ingredients with some seasoning.
3. Drain the potatoes and beans and leave to steam-dry in a colander. Lift out the eggs and run under cold water then shell and quarter. Add the potatoes and beans to the salad bowl and toss gently. Divide the salad mixture among four plates and top each with a quartered egg. Drizzle over the dressing and serve with
GET AHEAD
Boil and drain the eggs, potatoes and beans, then chill until needed.
Preparation time 10 minutes • Cooking time about 5 minutes • Serves 2 • Per Serving 197 calories, 16g fat (of which 4g saturates), 5g carbohydrates, 14g protein, 6g fibre, 1.3g salt
225g (8oz) podded broad beans (see Cook’s Tip)
100g (3½oz) feta cheese, chopped
2 tbsp freshly chopped mint
2 tbsp extra virgin olive oil
a squeeze of lemon juice
salt and freshly ground black pepper
1. Cook the beans in salted boiling water for 3–5 minutes until tender. Drain, then plunge them into cold water and drain again. Remove their skins if you like (see Cook’s Tip).
2. Tip the beans into a bowl and add the feta, mint, oil and a squeeze of lemon juice. Season well with salt and ground black pepper, toss together and serve.
GOES WELL WITH...
extra lemon wedges to squeeze over the salad
COOK’S TIP
For this quantity of broad beans, you will need to buy about 750g (1½lb) beans in pods. Choose small pods, as the beans will be young and will have a better flavour than bigger, older beans. Very young broad beans, less than 7.5cm (3in) long, can be cooked in their pods and eaten whole. Pod older beans and skin them to remove the outer coat, which toughens with age. To do this, slip the beans out of their skins after blanching.
Preparation time 15 minutes • Serves 6 • Per Serving 115 calories, 4g fat (of which 0.7g saturates), 17 g carbohydrates, 2g protein, 3g fibre, 0.5g salt
3 tbsp mango chutney
grated zest and juice of 1 lime
2 tbsp olive oil
4 plum tomatoes
1 small red onion, chopped
1 red pepper, seeded and finely diced
1 yellow pepper, seeded and finely diced
1 mango, peeled, stoned and finely diced
4 tbsp freshly chopped coriander
150g (5oz) sprouted beans (see Cook’s Tip)
salt and freshly ground black pepper
1. To make the dressing, place the mango chutney in a small bowl and add the lime zest and juice. Whisk in the oil and season with salt and ground black pepper.
2. Quarter the tomatoes, discard the seeds and then cut into dice. Put into a large bowl with the onion, peppers, mango, coriander and sprouted beans. Pour the dressing over and mix well. Serve the salad immediately.
COOK’S TIP
Many beans and seeds can be sprouted at home, but buy ones that are specifically produced for sprouting. Mung beans take five to six days to sprout. Allow 125g (4oz) bean sprouts per person.
Preparation time 20 minutes, plus standing • Serves 4 • Per Serving 228 calories, 14g fat (of which 3g saturates), 21g carbohydrates, 6g protein, 2g fibre, 0.6g salt
2–3 thick slices from a day-old country loaf (total weight about 100g/3½oz), torn or cut into cubes
450g (1lb) ripe tomatoes, roughly chopped
2 tbsp capers
1 tsp freshly chopped thyme
1 small red onion, thinly sliced
2 garlic cloves
2 small red chillies, seeded and finely chopped
4 tbsp extra virgin olive oil
125g (4oz) pitted black olives
50g (2oz) sun-dried tomatoes, roughly chopped
8 fresh basil leaves
25g (1oz) Parmesan, pared into shavings with a vegetable peeler
salt and freshly ground black pepper
fresh thyme sprigs to garnish
1. Put the bread into a large bowl with the tomatoes, capers, chopped thyme, onion, garlic, chillies, oil, olives and sun-dried tomatoes. Season well with salt and ground black pepper, then toss together and leave in a cool place for 30 minutes.
2. Toss the salad thoroughly again. Tear the basil into pieces and scatter over the salad with the Parmesan shavings. Garnish with thyme sprigs, then serve.
COOK’S TIP
This salad is best made two or three hours ahead to let the flavours mingle.
Preparation time 5 minutes • Cooking time about 10 minutes • Serves 4 • Per Serving 173 calories, 7g fat (of which 2g saturates), 13g carbohydrates, 14g protein, 3g fibre, 0.9g salt
4 thick slices wholemeal bread
2 large tomatoes, sliced
2 × 120g cans sardines in olive oil, drained
juice of ½ lemon
freshly ground black pepper
a small handful of fresh parsley, chopped, to garnish
1. Preheat the grill. Toast the bread on both sides.
2. Divide the tomato slices and the sardines among the toast slices, squeeze the lemon juice over them, then put back under the grill for 2–3 minutes to heat through. Season with ground black pepper, then scatter the parsley over the sardines to garnish and serve immediately.
Preparation time 5 minutes • Cooking time about 20 minutes • Serves 4 • Per Serving 234 calories, 9g fat (of which 5g saturates), 25g carbohydrates, 14g protein, 3g fibre, 0.4g salt
8 large portabella mushrooms
8 slices marinated red pepper
8 fresh basil leaves
150g (5oz) mozzarella cheese, cut into 8 slices
4 English muffins, halved
salt and freshly ground black pepper
1. Preheat the oven to 200°C (180°C fan oven) mark 6. Lay the mushrooms side by side in a roasting tin and season with salt and ground black pepper. Top each mushroom with a slice of red pepper and a basil leaf. Lay a slice of mozzarella on top of each mushroom and season again. Roast for 15–20 minutes until the mushrooms are tender and the cheese has melted.
2. Meanwhile, toast the muffin halves until golden. Put a mozzarella mushroom on top of each muffin half. Serve immediately.
GOES WELL WITH...
green salad
HEALTHY TIP
Mushrooms are an excellent source of potassium – a mineral that helps lower elevated blood pressure and reduces the risk of stroke. One medium portabella mushroom has even more potassium than a banana or a glass of orange juice. Mushrooms contain antioxidant nutrients that help inhibit the development of cancers of the breast and prostate.
Preparation time 12 minutes • Cooking time about 1½ hours • Serves 4 • Per Serving 276 calories, 4g fat (of which 1g saturates), 56g carbohydrates, 10g protein, 7g fibre, 0.8g salt
4 baking potatoes
1 tbsp olive oil, plus extra to rub
1 tsp smoked paprika, plus a pinch
2 shallots, finely chopped
1 tbsp freshly chopped rosemary
400g can cannellini beans, drained and rinsed
400g can chopped tomatoes
1 tbsp light muscovado sugar
1 tsp Worcestershire sauce
75ml (2½fl oz) red wine
75ml (2½fl oz) hot vegetable stock
a small handful of freshly chopped flat-leafed parsley
sea salt and freshly ground black pepper
1. Preheat the oven to 200°C (180°C fan oven) mark 6. Rub the potatoes with a little oil and put them on a baking tray. Scatter with sea salt and a pinch of smoked paprika and bake for 1–1½ hours.
2. Meanwhile, heat the 1 tbsp oil in a large pan. Add the shallots and fry over a low heat for 1–2 minutes until they start to soften.
3. Add the rosemary and the 1 tsp paprika and fry for 1–2 minutes, then add the beans, tomatoes, sugar, Worcestershire sauce, wine and hot stock. Season with salt and ground black pepper, then bring to the boil, reduce the heat and simmer, uncovered, for 10–15 minutes. Serve with the baked potatoes, scattered with parsley.
GOES WELL WITH...
a sprinkle of grated Cheddar
Preparation time 15 minutes • Cooking time 25 minutes • Serves 4 • Per Serving 260 calories, 8g fat (of which 2g saturates), 33g carbohydrates, 17g protein, 3g fibre, 0.2g salt
1 tbsp vegetable oil
8 chicken drumsticks
½ tsp each ground cumin, coriander, cinnamon and paprika
75g (3oz) ready to eat dried apricots, finely chopped
40g (1½oz) raisins
400g can chopped tomatoes
75g (3oz) couscous
a large handful of fresh coriander, chopped
salt and freshly ground black pepper
1. Heat the oil in a large heatproof casserole. Brown the drumsticks well all over. Stir in the spices and cook for 1 minute. Add the apricots, raisins, tomatoes, 400ml (13fl oz) water and some seasoning. Simmer for 10 minutes.
2. Stir in the couscous and simmer for a further 5 minutes or until the couscous is tender and the chicken is cooked through. Check the seasoning. Sprinkle with chopped coriander and serve immediately.
Preparation time 25 minutes • Cooking time about 1¼ hours • Serves 6 • Per Serving 280 calories, 7g fat (of which 2g saturates), 34g carbohydrates, 22g protein, 3g fibre, 0.8g salt
450g (1lb) diced rabbit meat (ask your butcher or order via your supermarket)
1 tbsp plain flour
1 tbsp olive oil
1 onion, finely chopped
2 celery sticks, finely chopped
1 large carrot, finely chopped
2 rosemary sprigs
1 bay leaf
2 tbsp tomato purée
450ml (¾ pint) chicken stock
400g can chopped tomatoes
200g (7oz) dried pappardelle pasta
salt and freshly ground black pepper
1. Dry the rabbit pieces roughly with kitchen paper and sprinkle over the flour. Heat the oil in a large pan, add the rabbit, onion, celery and carrot. Fry for 5 minutes, adding a little water if the pan gets dry.
2. Add the rosemary, bay leaf, tomato purée, stock, tomatoes and plenty of seasoning. Bring to the boil, reduce the heat, cover and simmer for 45 minutes. Take off the lid and simmer for a further 15 minutes, stirring occasionally.
3. When the rabbit has 15 minutes left to cook, bring a large pan of salted water to the boil and cook the pasta according to the pack instructions. Drain the pasta.
4. Check the seasoning of the ragu and serve immediately with pasta.
Preparation time about 10 minutes • Cooking time 12 minutes • Serves 4 • Per Serving 228 calories, 7g fat (of which 1g saturates), 11g carbohydrates, 29g protein, 3g fibre, 0.5g salt
125g (4oz) tenderstem broccoli, halved lengthways
250g (9oz) fine asparagus
4 × 125g (4oz) skinless and boneless white fish fillets, such as haddock, pollock, cod or coley, ideally sustainably caught
50ml (2fl oz) white wine
1 orange, cut into 8 wedges
75g (3oz) sourdough bread, torn into pieces
2 tbsp olive oil
salt and freshly ground black pepper
1. Preheat the oven to 220°C (200°C fan) mark 7. Spread the broccoli and asparagus in an even layer in a medium roasting tin. Lay the fish fillets on top and pour over the wine. Tuck the orange wedges and bread around the fish. Drizzle over the olive oil and season well.
2. Cook in the oven for 10–12 minutes, or until the fish is cooked through and the vegetables are just tender (they should still have bite). Serve immediately.
GOES WELL WITH...
boiled rice or salad
Preparation time 10 minutes • Cooking time about 15 minutes • Serves 4 • Per Serving 270 calories, 10g fat (of which 3g saturates), 12g carbohydrates, 37g protein, 6g fibre, 0.5g salt
50g (2oz) sun-dried tomatoes
2 tbsp sun-dried tomato oil taken from the jar, plus extra to serve
25g (1oz) grated Parmesan
4 skinless cod fillets
500g (1lb 2oz) frozen peas
1 tbsp extra virgin olive oil
a small handful of freshly chopped mint
salt and freshly ground black pepper
1. Preheat the oven to 200°C (180°C fan oven) mark 6. Put the sun-dried tomatoes, sun-dried tomato oil and Parmesan into a blender and whiz to make a thick paste. Alternatively, bash the ingredients together using a pestle and mortar.
2. Put the cod fillets on a non-stick baking tray and top each piece with a quarter of the tomato mixture. Roast in the oven for 12–15 minutes until the fish is cooked through and flakes easily when pushed with a knife.
3. Meanwhile, bring a medium pan of water to the boil and cook the peas for 3–4 minutes until tender. Drain. Put the peas into a food processor with the olive oil, mint and some seasoning. Whiz until the mixture is the consistency of a chunky mash. Serve immediately with the cod and a drizzle of the sun-dried tomato oil.
Preparation time 15 minutes • Cooking time about 10 minutes • Serves 4 • Per 3 Skewers 153 calories, 2g fat (of which 0.3g saturates), 19g carbohydrates, 14g protein, 2g fibre, 0.8g salt
300g (11oz) raw peeled king prawns
400g (14oz) fresh pineapple chunks
2 red peppers, seeded and cut into 4cm (1½in) chunks
½ tbsp vegetable oil
grated zest and juice of 2 limes
1 tsp fish sauce
1 tbsp runny honey
2cm (¾in) piece fresh root ginger, peeled and grated
1 garlic clove, finely chopped
½–1 red chilli, to taste, seeded and finely chopped
freshly ground black pepper
1. Soak 12 wooden skewers in hot water for 5 minutes. Preheat the grill to medium.
2. Divide the prawns, pineapple and pepper chunks among the presoaked skewers. Arrange the skewers on a baking sheet, brush with oil and grill for 3 minutes on each side or until the prawns have turned pink and the pineapple and peppers have just started to colour.
3. Stir the remaining ingredients (except the ground black pepper) together in a small bowl, then brush a little of the sauce over the cooked skewers. Season the skewers with pepper, then serve with the remaining sauce as a dip.
GOES WELL WITH...
• extra lime wedges to squeeze over the skewers
• boiled rice
Preparation time 15 minutes • Cooking time about 40 minutes, plus cooling • Serves 6 • Per Serving 249 calories, 9g fat (of which 4g saturates), 31g carbohydrates, 10g protein, 1g fibre, 0.4g salt
a little vegetable oil
225g (8oz) polenta
4 tbsp freshly chopped herbs, such as oregano, chives and flat-leafed parsley
100g (3½oz) freshly grated Parmesan, plus a few extra Parmesan shavings to serve
salt and freshly ground black pepper
FOR THE TOMATO
AND BASIL SAUCE
1 tbsp vegetable oil
3 garlic cloves, crushed
500g carton creamed tomatoes or passata
1 bay leaf
1 fresh thyme sprig
a large pinch of caster sugar
3 tbsp freshly chopped basil, plus extra to garnish
1. Lightly oil a 25.5 × 18cm (10 × 7in) dish. Bring 1.1 litres (2 pints) water and ¼ tsp salt to the boil in a large pan. Sprinkle in the polenta, whisking constantly. Reduce the heat and simmer, stirring frequently, for 10–15 minutes until the mixture leaves the sides of the pan.
2. Stir in the herbs and Parmesan and season to taste with salt and ground black pepper. Turn into the prepared dish and leave to cool.
3. Next, make the tomato and basil sauce. Heat the oil in a pan, add the garlic and fry for 30 seconds (do not brown). Add the creamed tomatoes or passata, the bay leaf, thyme and sugar. Season with salt and ground black pepper and bring to the boil, then reduce the heat and simmer, uncovered, for 5–10 minutes. Remove the bay leaf and thyme sprig and add the chopped basil.
4. To serve, preheat a griddle or grill. Cut the polenta into pieces and lightly brush with oil. Fry on the hot griddle for 3–4 minutes on each side, or under the hot grill for 7–8 minutes on each side. Serve with the tomato and basil sauce, and extra chopped basil and Parmesan shavings.
GET AHEAD
Complete the recipe to the end of step 3. Cover and chill separately for up to two days.
Preparation time 10 minutes • Cooking time about 30 minutes • Serves 6 • Per Serving 264 calories, 4g fat (of which 1g saturates), 49g carbohydrates, 4g protein, 1g fibre, 0.5g salt
1 large rosemary sprig
2 tbsp olive oil
1 small onion, finely chopped 350g (12oz) risotto (arborio) rice
4 tbsp dry white wine
750ml (1¼ pints) hot vegetable stock
300g (11oz) cherry tomatoes, halved
salt and freshly ground black pepper
1. Pull the leaves from the rosemary and chop roughly. Put to one side.
2. Heat the olive oil in a flameproof casserole, add the onion and cook for 8–10 minutes until beginning to soften. Add the rice and stir to coat in the oil and onion. Pour in the wine, then the hot stock, stirring well to mix.
3. Bring to the boil, stirring, then reduce the heat, cover and simmer for 5 minutes. Stir in the tomatoes and chopped rosemary. Simmer, covered, for a further 10–15 minutes until the rice is tender and most of the liquid has been absorbed. Season to taste with salt and ground black pepper and serve immediately.
GOES WELL WITH...
a sprinkle of Parmesan shavings green salad
Preparation time 15 minutes • Cooking time 25 minutes • Serves 4 • Per Serving 236 calories, 17g fat (of which 7g saturates), 6g carbohydrates, 16g protein, 3g fibre, 0.6g salt
15g (½oz) butter
1 red onion, finely sliced
2 green peppers, seeded and finely sliced
200g (7oz) cherry tomatoes
8 medium eggs
2 tbsp fresh chopped mint
25g (1oz) mature Cheddar, grated
salt and freshly ground black pepper
1. Melt the butter in a 23cm (9in) pan (suitable for use under the grill). Add the onion and peppers and gently fry for 10 minutes, adding a splash of water if the pan looks a little dry. Add the cherry tomatoes and fry for 2–3 minutes.
2. Preheat the grill to medium. In a large bowl, beat together the eggs and most of the mint. Season well with salt and ground black pepper. Pour the egg mixture into the frying pan and use a wooden spoon to spread the mixture evenly between the vegetables. Cook on the hob over a low heat for 5 minutes until the egg is set around the edges.
3. Sprinkle over the grated cheese. Grill for 5 minutes or until the egg is cooked and the cheese is golden and bubbling. Sprinkle with the remaining mint, cut the frittata into wedges and serve hot or at room temperature.
GOES WELL WITH...
green salad
Preparation time 15 minutes • Cooking time about 12 minutes • Serves 6 • Per Serving 126 calories, 5g fat (of which 2g saturates), 19g carbohydrates, 3g protein, 0.4g fibre, 0.1g salt
butter to grease
75g (3oz) plain chocolate
225ml (8fl oz) fresh chocolate custard
3 medium egg whites
25g (1oz) caster sugar
icing sugar to dust
1. Preheat the oven to 220°C (200°C fan oven) mark 7. Put a baking sheet on the middle shelf to heat up, making sure there’s enough space for the soufflés to rise. Grease six 125ml (4fl oz) ramekins.
2. Finely grate the chocolate, or whiz until it resembles breadcrumbs. Dust the insides of the ramekins with 25g (1oz) of the chocolate.
3. Mix the custard and remaining chocolate together in a large bowl. In a separate bowl, whisk the egg whites until stiff but not dry, then gradually add the caster sugar to the egg whites, whisking well after each addition. Using a metal spoon, fold the egg whites into the custard mixture.
4. Quickly divide the mixture among the prepared ramekins, put them on to the preheated baking sheet and bake for 10–12 minutes until well risen. Dust the soufflés with icing sugar and serve immediately.
Preparation time 10 minutes • Cooking time 10 minutes, plus overnight chilling • Serves 8 • Per Serving 204 calories, 1g fat (of which trace saturates), 46g carbohydrates, 5g protein, 5g fibre, 0.4g salt
800g (1lb 12oz) mixed summer berries, such as 250g (9oz) each redcurrants and blackcurrants and 300g (11oz) raspberries
125g (4oz) golden caster sugar
3 tbsp crème de cassis
9 thick slices slightly stale white bread, crusts removed
1. Put the redcurrants and blackcurrants into a medium pan. Add the sugar and cassis and bring to a simmer. Cook for 3–5 minutes until the sugar has dissolved. Add the raspberries and cook for 2 minutes. Once the fruit is cooked, taste it – there should be a good balance between tart and sweet.
2. Meanwhile, line a 1 litre (1¾ pint) bowl with clingfilm. Put the base of the bowl on one piece of bread and cut around it. Put the circle of bread in the bottom of the bowl.
3. Line the inside of the bowl with more slices of bread, slightly overlapping them to prevent any gaps. Spoon in the fruit, making sure the juice soaks into the bread. Keep back a few spoonfuls of juice in case the bread is unevenly soaked when you turn out the pudding.
4. Cut the remaining bread to fit the top of the pudding neatly, using a sharp knife to trim any excess bread from around the edges. Wrap in clingfilm, weigh down with a saucer and a can and chill overnight.
5. To serve, unwrap the outer clingfilm, upturn the pudding on to a plate and remove the inner clingfilm. Drizzle with the reserved juice and serve.
GOES WELL WITH...
a dollop of low-fat crème fraîche
Preparation time 15 minutes • Cooking time 40 minutes • Serves 6 • Per Serving 287 calories, 2g fat (of which trace saturates), 60g carbohydrates, 1g protein, 2g fibre, 0.1g salt
700g (1½lb) red apples, quartered, cored and thickly sliced
1 tbsp lemon juice
2 tbsp golden caster sugar
100g (3½oz) dried blueberries
1 tbsp olive oil
6 sheets of filo pastry, thawed if frozen
1. Preheat the oven to 190°C (170°C fan oven) mark 5. Put the apples into a bowl and mix with the lemon juice, 1 tbsp of the sugar and the blueberries.
2. Warm the oil. Lay three sheets of filo pastry side by side, overlapping the long edges. Brush with the oil. Cover with three more sheets of filo and brush again.
3. Tip the apple mixture on to the pastry and roll up from a long edge. Put on to a non-stick baking sheet. Brush with the remaining oil and sprinkle with the remaining sugar. Bake for 40 minutes or until the pastry is golden and the apples soft. Serve.
GOES WELL WITH...
a dollop of low-fat yogurt
HEALTHY TIP
This dessert is low in fat, as it is made with filo pastry (which contains virtually no fat) instead of shortcrust pastry (around 30g per 100g/3½oz). The blueberries are rich in anthocyanins – the pigment that gives berries their intense colour – which can help to prevent cancer and heart disease. Apples provide good levels of vitamin C and fibre.
Preparation time 5 minutes • Cooking time about 25 minutes • Serves 6 • Per Serving 124 calories, 6g fat (of which 2g saturates), 16g carbohydrates, 2g protein, 2g fibre, 0.1g salt
12 apricots, halved and stoned
3 tbsp golden caster sugar
2 tbsp amaretto liqueur
25g (1oz) unsalted butter
25g (1oz) flaked almonds
1. Preheat the oven to 200°C (180°C fan oven) mark 6. Put the apricot halves, cut side up, in an ovenproof dish. Sprinkle with the sugar, drizzle with the liqueur, then dot each apricot half with a little butter. Scatter the flaked almonds over them.
2. Bake in the oven for 20–25 minutes until the apricots are soft and the juices are syrupy. Serve warm.
GOES WELL WITH...
a dollop of low-fat crème fraîche
Preparation time 10 minutes, plus chilling • Cooking time 5 minutes • Serves 2 • Per Serving 188 calories, 7g fat (of which 1g saturates), 29g carbohydrates, 4g protein, 3g fibre, 0g salt
250g (9oz) cooking apples, peeled and chopped
juice of ½ lemon
1 tbsp golden caster sugar
a pinch of ground cinnamon
25g (1oz) raisins
25g (1oz) chopped almonds
1 tbsp low-fat natural yogurt
1. Put the apples into a pan with the lemon juice, sugar and 2 tbsp cold water. Cook gently for 5 minutes or until soft. Transfer to a bowl.
2. Sprinkle a little cinnamon over the top, then cool and chill. It will keep for up to three days.
3. Serve with the raisins, chopped almonds and yogurt.
COOK’S TIP
To microwave, put the apples, lemon juice, sugar and water into a microwave-proof bowl, cover loosely with clingfilm and cook on full power in an 850W microwave oven for 4 minutes or until the apples are just soft.
Preparation time 20 minutes, plus chilling • Cooking time about 10 minutes, plus cooling • Serves 8 Per Serving 61 calories, 0g fat, 13g carbohydrates, 3g protein, 1g fibre, 0.1g salt
8 sheets leaf gelatine
100ml (3½fl oz) elderflower cordial
500g (1lb 2oz) raspberries
75g (3oz) caster sugar
1. Wet a 900g (2lb) loaf tin, then line it neatly with clingfilm and put to one side. For the elderflower jelly, soak four of the gelatine sheets in cold water for 5 minutes to soften them. Meanwhile, put the cordial in a pan with 100ml (3½fl oz) water and heat until steaming, but not boiling. Take off the heat. Squeeze out the excess water from the gelatine, then add the softened sheets to the elderflower mixture and stir until dissolved. Pour the mixture into a jug, stir in 200ml (7fl oz) cold water and leave to cool completely. When cool, tip into the prepared loaf tin and evenly scatter 100g (3½oz) of the raspberries over. Chill for 2 hours or until just set.
2. While the elderflower jelly is chilling, make the raspberry jelly. Soak the remaining gelatine sheets in cold water as before. Put the remaining raspberries in a pan with 250ml (9fl oz) water and the sugar. Heat gently until the sugar has dissolved, then bring the mixture to the boil and bubble for 5 minutes, mashing the fruit as you stir until it’s completely broken down and the mixture is fragrant. Strain through a fine sieve into a clean pan. Squeeze out the excess water from the gelatine, add to the raspberry mixture and heat gently, stirring until dissolved. Leave to cool completely.
3. Carefully pour the cooled raspberry jelly into the loaf tin over the just-set elderflower layer. Chill the jelly again until completely set – about 5 hours. When ready to serve, carefully invert the jelly on to a serving plate to unmould it. Peel off the clingfilm and serve in slices.
Preparation time 10 minutes, plus chilling and freezing • Cooking time 15 minutes, plus cooling • Serves 4 Per Serving 127 calories, 0g fat, 33g carbohydrates, 1g protein, 0g fibre, 0.1g salt
3 juicy lemons
125g (4oz) golden caster sugar
1 large egg white
1. Finely pare the lemon zest, using a zester, then squeeze the juice and set aside. Put the zest into a pan with the sugar and 350ml (12fl oz) water and heat gently until the sugar has dissolved. Increase the heat and boil for 10 minutes. Leave to cool.
2. Stir the lemon juice into the cooled sugar syrup. Cover and chill in the fridge for 30 minutes.
3. Strain the syrup through a fine sieve into a bowl. In another bowl, beat the egg white until just frothy, then whisk into the lemon mixture.
4. For best results, freeze in an ice-cream maker. (Alternatively, pour into a shallow freezerproof container and freeze until almost frozen; mash well with a fork and freeze until solid.) Transfer the sorbet to the fridge 30 minutes before serving to soften slightly.
Preparation time 10 minutes • Serves 6 • Per Serving 175 calories, 11g fat (of which 7g saturates), 18g carbohydrates, 1 g protein, 0.9g fibre, 0g salt
500g (1lb 2oz) hulled and frozen strawberries
75g (3oz) icing sugar
125ml (4fl oz) double cream
1. Put all the ingredients into a food processor. Pulse until the strawberries are fairly broken down, then whiz until the mixture is smooth.
2. Serve immediately or transfer to a freezerproof container and freeze for up to one month. Allow the ice cream to soften a little at room temperature before serving.
GET AHEAD
Make in advance and keep well wrapped in the freezer for up to two weeks.
