I have chosen mostly poultry dishes for this section as they are naturally lower in fat, but there are also recipes that use the leaner cuts of pork, beef and lamb. If, however, you crave a slab of red meat, choose a small fillet steak, or a pork or lamb leg steak, trimmed of all fat. Brush with the minimum of olive or sunflower oil, season with freshly ground black pepper and grill (broil) rather than fry. Incidentally, you can substitute turkey for chicken and vice versa.
Chicken Shack Pie
Serves 4
low saturated fat – low cholesterol – some fibre
This is a delicious low-fat version of cottage pie.
1 onion, finely chopped
350 g/12 oz extra-lean minced (ground) chicken
1 large carrot, grated
1 turnip, grated
75 g/3 oz frozen peas
450 ml/3D4 pt/2 cups chicken stock, made with 1 stock cube
2.5 ml/½ tsp dried mixed herbs
Freshly ground black pepper
750 g/1½ lb potatoes, peeled and cut into even-sized pieces
45 ml/3 tbsp skimmed milk
15 g/½ oz/1 tbsp sunflower or olive oil spread
5 ml/1 tsp Worcestershire sauce
30 ml/2 tbsp plain (all-purpose) flour
45 ml/3 tbsp cold water
2.5 ml/½ tsp paprika
Caraway Cabbage, to serve
1 Put the onion and minced chicken in a large non-stick saucepan. Cook, stirring, for 5 minutes until the meat is browned and all the grains are separate. Spoon off any fat, but not the juices.
2 Add the carrot, turnip, peas and stock. Stir in the herbs and lots of pepper. Bring to the boil, stirring occasionally, reduce the heat, part-cover and simmer very gently for 20 minutes.
3 Meanwhile, cook the potatoes in boiling water until tender. Drain and mash with the milk, sunflower or olive oil spread and Worcestershire sauce.
4 Blend the flour with the water and stir into the chicken mixture. Bring to the boil and cook for 2 minutes, stirring until thickened.
5 Turn into an ovenproof dish. Spoon the potato on top and make rough patterns with a fork. Dust with paprika. Bake in a preheated oven at 200ºC/400ºF/gas mark 6 for 25 minutes until turning golden on top. Serve with Caraway Cabbage.
Lasagne al Forno
Serves 4
low saturated fat – low cholesterol – fairly high fibre
1 large onion, finely chopped
1 garlic clove, crushed
350 g/12 oz extra-lean minced (ground) turkey
1 carrot, finely chopped
75 g/3 oz button mushrooms, sliced
400 g/14 oz/1 large can of chopped tomatoes
30 ml/2 tbsp dry white vermouth (optional)
15 ml/1 tbsp tomato purée (paste)
2.5 ml/½ tsp dried oregano
A pinch of salt
Freshly ground black pepper
6 sheets of no-need-to-precook wholewheat lasagne
1 quantity of Cheese Sauce
Dressed Green Salad
1 Put the onion, garlic, turkey and carrot in a large non-stick saucepan. Cook, stirring, for 5 minutes until the meat is browned and all the grains are separate.
2 Add the mushrooms, tomatoes, vermouth, if using, the tomato purée, oregano, salt and lots of pepper. Bring to the boil, stirring, then reduce the heat and simmer for 15 minutes, stirring occasionally, until the meat is bathed in a rich sauce.
3 Spoon a little of the meat sauce in the base of a fairly shallow ovenproof dish. Top with a layer of lasagne, breaking it to fit. Layer the meat and lasagne in the dish, finishing with a layer of lasagne.
4 Spoon the cheese sauce over. Bake in a preheated oven at 190ºC/375ºF/gas mark 5 for 40 minutes until cooked through and golden on top. Serve hot with a Dressed Green Salad.
Mighty Chicken Loaf
Serves 4
low saturated fat – low cholesterol – fairly high fibre
1 onion, quartered
225 g/8 oz/2 cups cooked chicken, roughly cut up
2 slices of extra-lean cooked ham
25 g/1 oz/2 tbsp sunflower or olive oil spread
30 ml/2 tbsp browned breadcrumbs
100 g/4 oz button mushrooms, chopped
2.5 ml/½ tsp dried mixed herbs
90 ml/6 tbsp oat bran
1 Weetabix, crushed
150 ml/¼ pt/2/3 cup skimmed milk
1 egg, beaten
A pinch of salt
Freshly ground black pepper
300 ml/½ pt/1¼ cups passata (sieved tomatoes)
2.5 ml/½ tsp dried basil
Seeded Roast Potatoes and a mixed salad, to serve
1 Mince (grind) the onion, chicken and ham or chop, not too finely, in a food processor.
2 Use a little of the spread to lightly grease a 450 g/1 lb loaf tin (pan). Coat with the breadcrumbs.
3 Melt the remaining spread in a saucepan. Add the mushrooms and herbs and fry (sauté) for 2 minutes, stirring. Sprinkle the oat bran over and stir for 1 minute. Add the Weetabix, milk and egg, then stir in the chicken mixture and season with the salt and some pepper.
4 Turn into the prepared tin and smooth the surface. Cover with foil and stand the tin in a roasting tin containing 2.5 cm/1 in boiling water. Bake in a preheated oven at 180ºC/350ºF/gas mark 4 for 1 hour, then remove the foil and cook for a further 30 minutes until firm and cooked through.
5 Meanwhile, warm the passata with the basil and a good grinding of pepper. Turn the loaf out on to a warm serving dish and serve sliced with the warm passata, Seeded Roast Potatoes and a mixed salad. Alternatively, leave until cold and serve with new potatoes and salad.
Poached Chicken with Lemon Sauce
Serves 4
low saturated fat – low cholesterol – some fibre
4 skinless chicken breasts
300 ml/1D2 pt/11D4 cups chicken stock, made with 1 stock cube
Finely grated rind and juice of 1 small lemon
30 ml/2 tbsp clear honey
1 bay leaf
Freshly ground black pepper
15 ml/1 tbsp cornflour (cornstarch)
15 ml/1 tbsp cold water
30 ml/2 tbsp low-fat fromage frais
30 ml/2 tbsp chopped parsley
Almond Wild Rice and spinach, to serve
1 Put the chicken breasts in a flameproof casserole (Dutch oven). Add the stock, lemon rind and juice, honey, bay leaf and lots of pepper.
2 Bring to the boil, reduce the heat, cover and cook very gently for 15 minutes.
3 Remove the bay leaf, then carefully lift out the chicken breasts. Blend the cornflour with the water and stir in to the cooking juices. Bring to the boil and cook for 1 minute, stirring. Stir in the fromage frais. Return the chicken to the sauce and heat through.
4 Sprinkle the parsley over and serve with Almond Wild Rice and spinach.
Quick Italian Chicken
Serves 4
low saturated fat – low cholesterol – no fibre
4 skinless chicken breasts
295 g/10½ oz/1 medium can of half-fat condensed cream of tomato soup
2.5 ml/½ tsp dried basil
Freshly ground black pepper
Broccoli and Sesame Seed Noodles, to serve
1 Put the chicken breasts in a non-stick frying pan (skillet).
2 Spoon over the soup. Half-fill the can with water, and pour over. Add the basil and lots of pepper.
3 Bring to the boil, reduce the heat, cover and cook gently for 20 minutes, stirring gently occasionally, until the chicken is cooked through and is bathed in a rich tomato sauce.
4 Serve the chicken with Broccoli and Sesame Seed Noodles.
Chicken Biryani
Serves 4 – low saturated fat – low cholesterol – high fibre
1 quantity of Yellow Rice with Bay
1 onion, sliced
10 ml/2 tsp sunflower oil
225 g/8 oz chicken stir-fry meat
7.5 ml/1½ tsp turmeric
1 garlic clove, crushed
2.5 ml/½ tsp ground ginger
2.5 ml/½ tsp ground cumin
2.5 ml/½ tsp ground coriander (cilantro)
150 ml/¼ pt/2/3 cup low-fat plain yoghurt
A pinch of salt
Freshly ground black pepper
30 ml/2 tbsp currants
30 ml/2 tbsp flaked (slivered) almonds
Green Pepper and Onion Salad, to serve
1 Prepare the Yellow Rice with Bay.
2 While it’s cooking, fry (sauté) the onion in the oil for 3 minutes. Add the chicken and fry for 3 minutes, stirring.
3 Add the turmeric and all the remaining ingredients, except the currants and almonds. Bring to the boil, then reduce the heat and simmer for about 20 minutes, stirring occasionally, until almost dry (the mixture will curdle at first).
4 Dry-fry the currants and almonds in a frying pan (skillet) until the nuts are golden, stirring all the time.
5 Rinse the Yellow Rice with Bay with boiling water to make a fluffy pilau.
6 Serve the chicken on a bed of the rice with the currants and almonds sprinkled over and a Green Pepper and Onion Salad.
Pot Roast Paprika Chicken with Rice
Serves 6
low saturated fat – low cholesterol – high fibre
1.5 kg/3 lb oven-ready chicken
15 ml/1 tbsp olive oil
1 onion, finely chopped
1 green (bell) pepper, finely chopped
1 celery stick, chopped
225 g/8 oz/1 cup brown long-grain rice
400 g/14 oz/1 large can of chopped tomatoes
450 ml/3D4 pt/2 cups chicken stock, made with 1 stock cube
1 bouquet garni sachet
Freshly ground black pepper
15 ml/1 tbsp paprika
200 g/7 oz/1 small can of naturally sweet sweetcorn (corn)
1 Remove all the skin from the chicken. Pull off any excess fat just inside the rim of the body cavity.
2 Heat the oil in a large flameproof casserole (Dutch oven) and fry (sauté) the onion, pepper and celery for 2 minutes.
3 Add the rice and stir for 1 minute.
4 Add the tomatoes, stock and bouquet garni and season well with pepper. Top with the chicken and dust the flesh with the paprika.
5 Bring to the boil, cover and place in a preheated oven at 190ºC/375ºF/gas mark 5. Cook for 11D4 hours. Discard the bouquet garni and stir in the sweetcorn. Re-cover and cook in the oven for a further 15 minutes.
6 Carve the chicken and serve hot with the rice.
Baked Chicken with Orange and Walnuts
Serves 4
low saturated fat – low cholesterol – some fibre
1 orange
4 skinless chicken breasts
50 g/2 oz/½ cup walnut halves, finely chopped
45 ml/3 tbsp sherry
15 ml/1 tbsp reduced-salt soy sauce
A pinch of chilli powder
A pinch of ground cinnamon
30 ml/2 tbsp clear honey
10 ml/2 tsp cornflour (cornstarch)
15 ml/1 tbsp water
30 ml/2 tbsp chopped parsley, to garnish
New potatoes, boiled in their skins, and Citrus Chinese Leaf Salad, to serve
1 Thinly pare the rind from half the orange. Cut into thin strips and boil in water for 1 minute. Drain and reserve. Finely grate the remaining rind and squeeze the juice.
2 Make several slits in each chicken breast and lay in a flameproof casserole (Dutch oven).
3 Mix the chopped nuts with all the remaining ingredients, except the cornflour and water, and spoon over the chicken. Chill for 1 hour to marinate.
4 Bake in a preheated oven at 200ºC/400ºF/gas mark 6 for 35 minutes until cooked through.
5 Carefully lift the chicken out of the pan and transfer to warm serving plates. Blend the cornflour with the water and stir into the juice. Bring to the boil and cook for 1 minute, stirring.
6 Cut the chicken into slices and fan out on the plates. Spoon the sauce over. Garnish with the reserved orange rind and chopped parsley. Serve with new potatoes in their skins and a Citrus Chinese Leaf Salad.
Chicken Gumbo
Serves 4
low saturated fat – low cholesterol – some fibre
15 ml/1 tbsp olive oil
450 g/1 lb skinless chicken meat, cut into dice
12 button (pearl) onions, peeled but left whole
1 rasher (slice) of extra-lean back bacon, cut into small dice
5 ml/1 tsp turmeric
5 ml/1 tsp ground coriander (cilantro)
2.5 ml/½ tsp chilli powder
225 g/8 oz okra (ladies’ fingers), trimmed
1 red (bell) pepper, sliced
1 green pepper, sliced
225 g/8 oz/1 small can of chopped tomatoes
15 ml/1 tbsp tomato purée (paste)
1 large bay leaf
2.5 ml/½ tsp dried oregano
600 ml/1 pt/21D4 cups chicken stock, made with 2 stock cubes
Freshly ground black pepper
15 ml/1 tbsp chopped parsley
Perfect Brown Rice, to serve
1 Heat the oil in a large flameproof casserole (Dutch oven). Add the chicken and brown for 3 minutes, stirring.
2 Add the onions, bacon and spices and cook, stirring, for a further 1 minute.
3 Add all the remaining ingredients except the parsley. Bring to the boil, reduce the heat, cover and simmer very gently for 1 hour.
4 Remove the bay leaf. Sprinkle with chopped parsley and serve spooned over the Perfect Brown Rice in large soup bowls.
French-style Peasant Chicken
Serves 4
low saturated fat – low cholesterol – some fibre
If you can’t get chanterelles, use button or chestnut mushrooms instead.
450 g/1 lb potatoes, scrubbed and cut into even-sized pieces
15 ml/1 tbsp olive oil
4 chicken portions, skin removed
100g/4 oz chanterelle mushrooms
A pinch of salt
Freshly ground black pepper
150 ml/¼ pt/2/3 cup chicken stock, made with ½ stock cube
1 large garlic clove, finely chopped
30 ml/2 tbsp chopped parsley
Flat Bean Salad, to serve
1 Wrap the prepared potatoes in a clean tea towel (dishcloth) to dry while preparing the chicken.
2 Heat the oil in a large non-stick frying pan (skillet) and brown the chicken on all sides.
3 Remove from the pan. Add the potatoes and toss in the pan for about 5 minutes until browning.
4 Add the chanterelles and toss gently. Return the chicken to the pan and sprinkle with a very little salt and lots of pepper. Add 60 ml/4 tbsp of the stock. Cover the pan tightly and turn the heat down low.
5 Cook gently for 45 minutes until everything is tender. Sprinkle the garlic and parsley over and re-cover for a further 5 minutes’ cooking time.
6 Carefully lift the chicken, potatoes and chanterelles out of the pan on to warm serving plates and keep warm.
7 Add the remaining stock, boil rapidly for 1 minute to reduce slightly, then spoon over the chicken. Serve straight away with a Flat Bean Salad.
Chicken, Spinach and Pecan Pies
Serves 4
low saturated fat – low cholesterol – some fibre
2 chicken breasts, cut into small pieces
225 g/8 oz frozen leaf spinach, thawed
100 g/4 oz/½ cup low-fat cottage cheese
25 g/1 oz/¼ cup pecan nuts, chopped
A good pinch of grated nutmeg
Freshly ground black pepper
A pinch of salt
4 large sheets of filo pastry (paste)
10 ml/2 tsp olive oil
Courgettes à la Provençale, to serve
1 Put the chicken in a bowl. Squeeze out all excess moisture from the spinach, chop, then add to the chicken with the cheese, nuts, nutmeg, a good grinding of pepper and just a pinch of salt. Mix thoroughly.
2 Lay a sheet of filo pastry on the work surface and brush very lightly with a little of the oil. Fold the pastry in half to form a square. Brush with a little more oil and fold in half again. Add a quarter of the chicken mixture, then fold the pastry over the filling to form a neat parcel.
3 Transfer to a non-stick baking (cookie) sheet and repeat with the remaining ingredients. Brush each parcel with any remaining oil.
4 Bake in a preheated oven at 190ºC/375ºF/gas mark 5 for 30 minutes until golden and cooked through. Serve with Courgettes à la Provençale.
Barbecued Turkey Steaks
Serves 4
low saturated fat – low cholesterol – no fibre
10 ml/2 tsp sunflower oil
4 turkey breast steaks
15 ml/1 tbsp lemon juice
15 ml/1 tbsp malt vinegar
30 ml/2 tbsp tomato purée (paste)
15 ml/1 tbsp Worcestershire sauce
30 ml/2 tbsp clear honey
Pan-scalloped Potatoes and French (green) beans, to serve
1 Heat the oil in a large non-stick frying pan (skillet). Add the turkey steaks and brown for 1 minute on each side.
2 Mix the remaining ingredients together and spoon over. Cook for about 8 minutes, turning occasionally, over a gentle heat, until the steaks are cooked through and stickily glazed in the sauce.
3 Serve with Pan-scalloped Potatoes and French beans.
Simple Turkey Satay
Serves 4
low saturated fat – low cholesterol – some fibre
1 shallot, finely chopped
1 large garlic clove, crushed
10 ml/2 tsp sunflower oil
30 ml/2 tbsp smooth wholenut peanut butter
10 ml/2 tsp lime juice
15 ml/1 tbsp clear honey
15 ml/1 tbsp reduced-salt soy sauce
1.5 ml/¼ tsp chilli powder
120 ml/4 fl oz/½ cup skimmed milk
450 g/1 lb thick turkey breast steaks, diced
175 g/6 oz/¾ cup Thai fragrant rice and Warm Courgette and Carrot Salad, to serve
1 Fry (sauté) the shallot and garlic in the oil for 2 minutes, stirring.
2 Stir in all the remaining ingredients except the milk and turkey. Bring to the boil, stirring.
3 Blend in 90 ml/6 tbsp of the milk, reduce the heat and simmer for 2 minutes.
4 Thread the turkey on to soaked wooden skewers. Brush with a little of the sauce.
5 Grill (broil) for about 8 minutes, turning occasionally, until tender and cooked through.
6 Meanwhile, prepare and cook the rice according to the packet directions. Drain.
7 Reheat the remaining sauce with the remaining milk. Lay the kebabs on a bed of the Thai fragrant rice, spoon the remaining sauce over and serve with a Warm Courgette and Carrot Salad.
Kentucky Baked Turkey
Serves 4
low saturated fat – low cholesterol – low fibre
4 turkey breast steaks
5 ml/1 tsp coarsely ground black pepper
5 ml/1 tsp paprika
5 ml/1 tsp onion powder
1.5 ml/¼ tsp chilli powder
10 ml/2 tsp sunflower oil
4 small bananas
Jacket-baked Potatoes with Yoghurt and Chives and mixed peas and sweetcorn (corn), to serve
1 Beat the turkey steaks briefly to flatten slightly and tenderise.
2 Mix the pepper, paprika and the onion and chilli powders together.
3 Brush the turkey with a little of the oil. Dust with the pepper mixture on each side.
4 Brush a non-stick roasting tin (pan) with some of the remaining oil and lay the turkey in it.
5 Peel and halve the bananas lengthways. Place flat sides down in a small roasting tin, which has been brushed with a little of the remaining oil. Brush with the last of the oil.
6 Bake near the top of a preheated oven at 200ºC/ 400ºF/gas mark 6 for 20 minutes or until the turkey is tender and cooked through and the bananas have softened slightly.
7 Serve the turkey and bananas with Jacket-baked Potatoes with Yoghurt and Chives and peas with sweetcorn.
Minted Lamb and Vegetable Parcels
Serves 4
low saturated fat – low cholesterol – some fibre
10 ml/2 tsp sunflower oil
275 g/10 oz lamb fillet, cut into 16 slices
5 ml/1 tsp dried mint
16 small new potatoes, scrubbed
2 small leeks, sliced
4 carrots, sliced
A pinch of salt
Freshly ground black pepper
¼ chicken or beef stock cube
90 ml/6 tbsp boiling water
1 Prepare four pieces of foil about 37.5 cm/15 in square and brush with the oil.
2 Lay four slices of lamb fillet in the centre of each and sprinkle them with a little of the mint. Arrange the vegetables around the meat and sprinkle with salt and pepper.
3 Dissolve the stock cube in the boiling water and pour over the ingredients.
4 Draw the opposite sides of the foil up over the ingredients and fold over to seal. Roll in the edges tightly to seal completely.
5 Transfer to a baking (cookie) sheet and bake in a preheated oven at 190ºC/375ºF/gas mark 5 for 1 hour. Transfer the parcels to warm plates and open up at the table.
Turkey Stir-fry
Serves 4
low saturated fat – low cholesterol – fairly high fibre
15 ml/1 tbsp sunflower oil
175 g/6 oz turkey stir-fry meat
1 onion, thinly sliced
1 large carrot, cut into matchsticks
1 red (bell) pepper, cut into thin strips
1 courgette (zucchini), cut into matchsticks
100 g/4 oz green cabbage, thinly shredded
50 g/2 oz frozen peas
100 g/4 oz/2 cups beansprouts
15 ml/1 tbsp reduced-salt soy sauce
1.5 ml/¼ tsp ground ginger
10 ml/2 tsp clear honey
30 ml/2 tbsp sherry
Freshly ground black pepper
175 g/6 oz wholewheat Chinese egg noodles
1 Heat the oil in a wok or large frying pan (skillet). Add the turkey and stir-fry for 4 minutes. Add the onion and carrot and stir-fry for 2 minutes.
2 Add the remaining vegetables and stir-fry for 3 minutes. Add the flavourings and toss for 2–3 minutes or until the vegetables are cooked to your liking.
3 Meanwhile, cook the noodles according to the packet directions. Drain. Spoon into bowls and top with the Turkey Stir-fry.
Lamb Leg Steaks with Caper Sauce
Serves 4
low saturated fat – low cholesterol – low fibre
4 lamb leg steaks, trimmed of all fat
Freshly ground black pepper
2.5 ml/½ tsp dried oregano
1 onion, cut into rings
30 ml/2 tbsp cornflour (cornstarch)
100 ml/3½ fl oz/6½ tbsp skimmed milk
150 ml/1D4 pt/2/3 cup lamb or chicken stock, made with 1D2 stock cube
15 ml/1 tbsp chopped parsley
15 ml/1 tbsp capers, chopped
5 ml/1 tsp vinegar from the jar of capers
Sprigs of parsley, to garnish
Plain boiled potatoes and West Country Carrots, to serve
1 Place the meat in a non-stick roasting tin (pan). Add a good grinding of pepper and the oregano and top with the onion rings.
2 Cook in the top of a preheated oven at 220ºC/425ºF/ gas mark 7 for 30 minutes until cooked through.
3 Meanwhile, blend the cornflour in a saucepan with a little of the milk. Stir in the remainder and add the stock. Bring to the boil and cook for 2 minutes, stirring all the time.
4 Stir in the parsley and capers and season to taste with the vinegar and pepper.
5 Transfer the meat to warm plates and spoon any juices over. Garnish with parsley sprigs and serve with the sauce, plain boiled potatoes in their skins and West Country Carrots.
Farmer’s Beans
Serves 4
low saturated fat – low cholesterol – high fibre
225 g/8 oz/2 cups dried haricot (navy) beans, soaked in cold water overnight
450 ml/¾ pt/2 cups water
1 chicken stock cube
10 ml/2 tsp sunflower oil
225 g/8 oz lean shoulder pork, cut into cubes
2 onions, thinly sliced
1 carrot, diced
1 turnip, diced
3 tomatoes, skinned and chopped
15 ml/1 tbsp black treacle (molasses)
2.5 ml/½ tsp dried thyme
Freshly ground black pepper
A pinch of salt
15 ml/1 tbsp chopped parsley, to garnish
1 Drain the beans and place in a large flameproof casserole (Dutch oven). Cover with the water. Bring to the boil and boil rapidly for 10 minutes. Stir in the stock cube.
2 Meanwhile, heat the oil in a non-stick frying pan (skillet). Fry (sauté) the meat and onions, stirring, for 3 minutes. Remove from the pan with a draining spoon.
3 Add the meat, onions and all the remaining ingredients to the beans and bring back to the boil.
4 Cover and place in a preheated oven at 150ºC/ 300ºF/gas mark 2 for 4 hours or until the beans are really tender and are bathed in a rich sauce.
5 Sprinkle with parsley and serve hot.
Pork Medallions with Juniper and Port
Serves 4
low saturated fat – low cholesterol – very low fibre
Finely grated rind and juice of ½ lemon
12 juniper berries, crushed
5 ml/1 tsp coarsely ground black peppercorns
275–350 g/10–12 oz pork fillet, cut into 12 slices
15 ml/1 tbsp sunflower oil
1 shallot, finely chopped
10 ml/2 tsp chopped sage
100 ml/3½ fl oz/6½ tbsp port
75 ml/5 tbsp water
½ chicken stock cube
Small sprigs of sage, to garnish
Savoury Potato Cake and broccoli, to serve
1 Mix the lemon rind and juice with the juniper berries and ground peppercorns.
2 Put the pork slices in a plastic bag and beat with a rolling pin or meat mallet to flatten slightly. Coat with the juniper mixture.
3 Heat the oil in a large non-stick frying pan (skillet), and fry (sauté) the pork for 2–3 minutes on each side until cooked through. Transfer to a warm serving dish.
4 Add the shallot and sage to the pan and fry for 1 minute. Add the port, water and stock cube and cook, stirring, until slightly thickened. Spoon over the pork and garnish with small sprigs of sage. Serve with Savoury Potato Cake and broccoli.
Luxury Giant Spring Rolls
Serves 4
low saturated fat – low cholesteroL – some fibre
175 g/6 oz fillet steak, cut into very thin strips
15 ml/1 tbsp cornflour (cornstarch)
20 ml/4 tsp sesame or sunflower oil
1 garlic clove, crushed
4 spring onions (scallions), chopped
4 mushrooms, thinly sliced
100 g/4 oz/2 cups beansprouts
1 carrot, coarsely grated
25 g/1 oz frozen peas
30 ml/2 tbsp reduced-salt soy sauce
1.5 ml/¼ tsp ground ginger
4 sheets of filo pastry (paste)
Citrus Chinese Leaf Salad, to serve
1 Mix the beef with the cornflour.
2 Heat half the oil in a large non-stick frying pan (skillet) or wok and stir-fry the meat for 1 minute. Add all the remaining ingredients except the pastry sheets and cook for 3 minutes, stirring. Leave to cool.
3 Lay the pastry sheets on the work surface and fold in half. Divide the mixture into four portions. Place one portion in the centre of one edge of each pastry sheet.
4 Fold in the sides, then roll up.
5 Brush a non-stick baking (cookie) sheet with a little of the remaining oil. Lay the rolls on the sheet and brush with the remaining oil.
6 Bake the rolls on the shelf above the centre, in a preheated oven at 190ºC/375ºF/gas mark 5 for 20 minutes until golden brown.
7 Serve hot with a Citrus Chinese Leaf Salad.
Grilled Steaks with Mushroom Purée
Serves 4
low saturated fat – low cholesterol – very low fibre
350 g/12 oz button mushrooms, chopped
30 ml/2 tbsp snipped chives
120 ml/4 fl oz/½ cup water
A pinch of salt
Freshly ground black pepper
100 g/4 oz/½ cup low-fat fromage frais
A little skimmed milk
4 small fillet steaks, trimmed of any sinews
5 ml/1 tsp sunflower oil
A few snipped chives, to garnish
Pan-scalloped Potatoes and mangetout (snow peas), to serve
1 Put the mushrooms, chives and water in a pan with the salt and lots of pepper. Bring to the boil, cover, reduce the heat and simmer for 5 minutes until really soft.
2 Purée in a blender or food processor with the fromage frais. Return to the pan. Thin with a little milk, if necessary, then reheat.
3 Meanwhile, put the steaks on a grill (broiler) rack. Brush with the oil and add a good grinding of pepper. Grill (broil) until browned on both sides and cooked to your liking (5–10 minutes).
4 Spoon the purée on to plates, top with a steak and sprinkle with chives. Serve with Pan-scalloped Potatoes and mangetout.