Guest guest Posted August 27, 2002 Report Share Posted August 27, 2002 SOUPS Chunky Vegetable & Bean Soup with Parmesan Toasts Serves 4 Time to prepare: 5 mins Time to cook: approx 15 mins Cals per portion: 220 500g carton passata (sieved tomatoes) 450ml (3/4 pint) vegetable stock 350g (120z) frozen mixed vegetables 15ml (1 tbsp) Worcestershire sauce 300g can mixed beans, drained 8 thin slices French bread 15ml (1 tbsp) olive oil 25g (1 oz|) finely grated Parmesan cheese. 1. Pour the passata and veg stock into a large pan and heat gnetly. Add the frozen mixed vegetables and simmer for 10-12 mins until the vegetables are tender. 2. Add the Worcestershire sauce and beans and season to taste with salt and freshly ground black pepper. Simmer for a further 2-3 mins. 3. To make the Parmesan toasts, brush each slice of bread with olive oil and toast on one side under the grill until golden . Turn over and top each piece with Parmesan cheese. Grill for 1-2 mins more until cheese is bubbling. 4. Serve the soup in warmed bowls topped with toasts and freshly ground black pepper. ***************** Italian Vegetable Soup Serves 4 Prep: 10 mins Cook: 15 mins cals per serving: 325 fat fat per serving: 10g 1 tbsp olive oil 1 leek, washed well and thinly sliced 2 cloves garlic, crushed 1.4 litres (2 ½ pints) vegetable stock 2 small courgettes, thickly sliced 115 g (40z) fine green beans, chopped 4 large tomatoes, chopped 25g (1 oz) spaghetti, broken into short lengths 1 x 420g can borlotti beans, drained 4 tbsp of pesto (shop bought is fine) 4 tbsp freshly grated parmesan Heat the oil in a pan. Fry and leek and garlic for 2-3 mins Pour in stock, bring to boil and add courgettes, beans, tomatoes and spaghetti. Simmer for 10 mins. Stir in borlotti beans with 3 tbsp pesto and cook for 2 mins. Ladle into bowls, top with pesto and parmesan. (To reduce the fat in this recipe omit the pesto and the parmesan). ******************** Winter Vegetable Soup (submitted by JulieM) Hope you all enjoy these. I'm currently experimenting with winter vegetables such as sweet potatoes, squashes, swedes and parsnips in soup. My first attempt came out really well so here it is: 2 onions chopped 1 swede peeled and diced 2 sweet potatoes peeled and sliced 1-2 pints vegetable stock 1/2 tsp freshly grated nutmeg 5 sprigs fresh rosemary chopped salt/pepper 1 thai chilli (the little hot ones!) chopped 100mls semi skimmed milk Cook everything (except the milk) up together until soft. Blend with a hand blender of liquidiser adding the milk about half way through. ****************** Spicy Lentil Soup (submitted by JulieM) This is a very warming autumn soup - excellent after being out in the grey and drizzle. 1 lb dried red lentils (the split orange-red ones) 1 tsp ground coriander 1 tsp ground cumin 1/2 tsp ground turmeric 1 tin (14 oz) plum tomatoes 2 pints vegetable stock 2 medium onions chopped 1 handful fresh coriander Cook all the ingredients except the coriander together in a pressure cooker for half an hour (or boil until soft). Chop the coriander and add to the cooked mixture then roughly blend in a liquidiser *********************** PASTA Sweet & Sour Peppers with Pasta (submitted by Melissa) Serves 4 Per portion 268 cals and 2.0g fat. 1 red, 1 yellow and 1 orange pepper 1 garlic clove, crushed 2 tbsp capers 2 tbsp raisins 1 tsp wholegrain mustard rind and juice of 1 lime 1 tsp clear honey 2 tbsp chopped fresh coriander 225g pasta bows salt and pepper shavings of Parmesan cheese to serve (optional) Quarter the peppers and remove the stalks and seeds. Put the quarters into boiling water and cook for 10-15 minutes until tender. Drain and rinse under cold water, then peel off the skin and cut the flesh into strips lengthways. Put the garlic, capers, raisins, mustard, lime rind and juice, honey, coriander and seasoning into a bowl and whisk together. Cook the pasta in a large pan of boiling salted water for 10-12 mins until al denter. Drain. Return the pasta to the pan and add the pepper strips and dressing. heat gently and mix. Transfer to a bowl and add the parmesan if using. ****************** Pasta with Chickpea Sauce (submitted by mr53) Serves 6 The calories for this are about 268 per portion and 2.0g fat. 450g pasta 2 tsp olive oil 1 sliced onion 1 seeded and sliced pepper 400g can of chopped tomatoes 425g can of chickpeas 2 tbsp dry vermouth (optional) 1 tsp dried oregano 1 large bayleaf 2 tbsp capers salt and pepper fresh oregano to garnish Boil the pasta as instructed on the packet then drain. Meanwhile heat the oil and genty fry the onion and pepper for about 5 mins until soft. Add the tomatoes chiclpeas with their liquid, vermouth (if chosen), herbs and capers and stir well. Season to taste and bring to the boil, then simmer for about 10 mins. Remove the bay leaf and mix in the pasta. Reheat and serve hot and garnish with the oregano. ****************** Ratatouille Penne Bake (submitted by little miss) Serves 6 Per portion there is 208 cals and 3.7g fat. 1 small aubergine (eggplant) 2 courgettes, thickly sliced 200g/70z firm tofu, cubed 45ml/3 tbsp dark soy sauce 1 garlic cloves, crushed 10ml/2 tsp sesame seeds 1 small red pepper, seeded and sliced 1 onion, finely chopped 1-2 garlic cloves, crushed 150ml/1/4 pint/2/3 cup veg. stock 3 firm ripe tomatoes, skinned, seeded and quartered 15ml/1tbsp chopped mixed herbs 225g/ z penne or other pasta salt and pepper crusty bread to serve. Wash the aubergine and cut into 2.5cm/1in cubes. Put into a colander with the courgettes, sprinkle with salt and leave to drain for 30 minutes. Mix the tofu with the soy sauce, garlic and sesame seeds. Cover and marinate for 30 minutes. Put the pepper, onion and garlic into a pan with the stock. Bring to the boil, cover and cook for 5 minutes until tender. Remove the lid and bil until all the stock has evaporated. Add the tomatoes and herbs to the pan and cook for a futher 3 minutes, then add the rinsed aubergine and courgettes and cook until tender. Season to taste. Meanwhile, cook the pasta in a large pan of boiling salted water until al dente then drain. Preheat the grill. Toss the pasta with the veg and tofu. Transfer to a ovenproof dish and grill until lightly toasted. Serve with bread. ****************** Spaghetti with Chilli Bean Sauce (submitted by little miss) Serves 6 Per portion this is 431 calories and 3.6g fat. 1 onion, finely chopped 1-2 garlic cloves, crushed 1 large green chilli, seeded and chopped 150ml/2/3 cup vegetable stock 400g/140z can chopped tomatoes 30ml/2 tbsp tomato puree 120ml/4fl oz/ 1/2 cup red wine 5ml/1 tsp dried oregano 200g/70z French beans, sliced 400g/14oz can red kidney beans, drained 400g/14oz can cannelini beans, drained 400g/14oz can chick-peas beans, drained 450g/1lb spaghetti salt and pepper To make the sauce, put the chopped onion, garlic and chilli into a non-stick pan with the stock. Bring to the boil and cook for 5 minutes until tender. Add the tomatoes, tomato puree, wine, seasoning and oregano. Bring to the boil, cover and simmer the sauce for 20 minutes. Cook the french beans in boiling, salted water for about 5-6 minutes until tender. Drain thoroughly. Add all the beans and the chick peas to the sauce and simmer for a futher 10 minutes. Cook the spaghetti in a large pan of boiled salted water until al dente. Drain and transfer the pasta to a serving dish and top with the chilli bean sauce. **************** PASTRY Tomato and Goat Cheese Galette (submitted by AngelEyes00) This is tasty served with a fresh crunchy salad. 4 Servings 1 Tbs. extra-virgin olive oil 1 large onion, sliced as thin as possible Pastry for 9-inch pie crust, homemade or purchased 4 oz. goat cheese, crumbled 2 tsp. coarsely chopped fresh thyme or 1/2 tsp. dried 3 medium tomatoes, cut into 1/4-inch-thick slices Preheat oven to 450°F. In medium skillet (frying pan), heat oil over medium-high heat. Add onion and cook, stirring often, until softened and golden brown, 8 to 10 minutes. Season to taste with salt and pepper. Remove from heat. Lay pastry dough flat on an ungreased baking sheet. Distribute onion evenly on top, leaving 1-inch border all around. Dot with goat cheese, sprinkle with thyme and some pepper. Starting from outer edge of onion, arrange tomato slices on top, overlapping slightly. Sprinkle with salt and pepper. Fold pastry over topping, crimping dough every inch or two. Bake until crust is golden, 18 to 20 minutes. Transfer to wire rack to cool slightly. Cut into 4 wedges and serve. Per serving: 245 cal.; 13g total fat *********** Courgette & Asparagus Parcels (submitted by Melissa) 4 Servings Per portion: Energy - 110 Kcals/460kJ Protein - 6.22g Fat - 2.29 g Saturated Fat - 0.49g Fibre - 6.73g 1. 2 medium courgettes 1 medium leek 225g young asparagus, trimmed 4 tarragon sprigs 4 whole garlic cloves, unpeeled 1 egg, beaten, to glaze salt and black pepper Preheat the oven to 200C/400F/Fas 6. 1. Using a potato peeler, carefully slice the courgettes lengthways into thin. strips. 2. Cut the leek into very fine julienne strips and cut the asparagus evenly into 5cm/2in lengths. 3. Cut out four sheets of greaseproof paper measuring 30x38cm/12x15in and fold in half. Draw a large curve to make a heard shape when unfolded. Cut along the inside of the line and open out. 4. Divide the courgettes, asparagus and leek evenly between each paper heart, positioning the filling on one side of the fold line, and top each with a sprig of tarragon and an unpeeled garlic clove. Season to taste. 5. Brush the edges lightly with the beaten egg and fold over. Twist the edges together so that each parcel is completely sealed. Lay the parcels on a baking sheet and cook for 10 minutes. Serve immediately. ******************** Leek & Mushroom Strudel (submitted by newzealander) Serves 4 Per serving: Calories:225 Fat (gm):1.2 Butter-flavored vegetable cooking spray 1/2 cup chopped onion 2 cloves garlic, minced 2 pounds cleaned leeks (white part only), sliced 1 pound sliced shiitake, or portobello, mushrooms 1/2 cup Canned Vegetable Stock (recipe follows) 1/4-1/2 teaspoon caraway seeds, crushed 1/4-1/2 teaspoon fennel seeds, crushed 1/4-1/2 teaspoon anise seeds, crushed Salt and white pepper, to taste 5 sheets frozen fillo pastry, thawed 1. Spray large skillet with cooking spray; heat over medium heat until hot. Saute onion and garlic 2 to 3 minutes. Add leeks, mushrooms, stock, and herbs to skillet; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, 10 to 15 minutes. Cook, uncovered, until excess liquid is gone, about 5 minutes. Season to taste with salt and white pepper; cool. 2. Lay 1 sheet of fillo on clean towel on table; spray generously with cooking spray. Cover with second sheet of fillo and spray generously with cooking spray; repeat with remaining fillo. 3. Spoon vegetable mixture along edge of fillo, 3 to 4 inches from the edge. Fold edge of fillo over filling and roll up, using towel to help lift and roll; place seam side down on greased cookie sheet. Spray top of fillo generously with cooking spray. 4. Bake at 375 degrees until golden, about 30 minutes. Let stand 5 minutes before cutting. Cut strudel into 4 pieces and arrange on plates. ********************* SALADS Cracked Wheat and Mint Salad (submitted by Melissa) Serves 4 250g/1 2/3 cups cracked wheat 4 tomatoes 4 small courgettes, thinly sliced lengthways 4 spring onions sliced 8 dried apricots chopped 40g/1/4 cup raisins juice of 1 lemon 2 tbsp chopped fresh mint 2 tbsp tomato juice 1 garlic clove crushed salt and pepper fresh mint to garnish Put the cracked wheat into a large bowl. Add enough boiling water to come 2.5cm/1in above the level of the wheat. Leave to soak for 30 mins then drain and squeeze out any excess water in a clean dish towel. Meanwhile, plunge the tomatoes into boiling water for 1 minute and then into cold water. Slip off the skins. Halve, remove the seems and cores and roughly chop the flesh. Stir the chopped tomatoes, courgettes, spring onions, apricots and raisins into the cracked wheat. Put the lemon and tomato juice, mint, garlic clove and seasoning into a small bowl and whisk together with a fork. Pour over the salad and mix well. chill for at least 1 hour. Serve with fresh mint garnish. Per portion: 293 cals and 1.69 g fat. **************** Fresh fig, apple and date salad Serves 4 Energy per portion: 255 cals Fat 4.98g Saturated fat: 1.05g Cholesterol 2.25 mg Fibre 1.69g Ingredients: 6 large eating apples Juice of 1/2 lemon 6oz/175g fresh dates 1oz/25g white marzipan 1 tsb orange flower water 4 tbsp low-fat natural yoghurt 4 green or purple figs 4 almonds, toasted 1. Core the apples. Slice thinly, then cut into fine matchsticks. Moisten with temon juice to keep them white. 2. Remove the stones from the dates and cut the flesh into strips, then combine with the apple. 3. Soften the marzipan with orange flower water and combine with the yoghurt. Mix well. 4. Pile the apples and dates in the centre of four plates. Remove the stem from each of the figs and divide the fruit into quarters without cutting right through the base. Squeeze the base with the thumb and forefinger of each hand to open up the fruit. 5. Place a fig in the centre of each salad, Spoon the yogurt filling on to the figs and decorate each one with a toasted almond. Tip: For a stronger almond flavour, add a few drops of almond essence to the goyurt mixture. When buying fresh figs, make sure they're firm and unblemished and give slightly when squeezed lightly. **************** QUORN DISHES Rice with Quorn & Mushroom Sauce (submitted by CTaylor) This is a really quick and simple meal. I heat the mushroom and Quorn sauce in the microwave but you can also just put the ingredients together and heat slowly over a medium ring until hot. 2 Servings 200g Quorn Chunks 1 tin Campbells 99% fat free Mushroom Soup 1/2 pound of mushrooms - sliced 150g (uncooked) rice 4-6 tablespoons semi-skimmed milk salt and pepper. Cook the rice in boiling water until cooked (takes about 15-20 minutes depending on the rice you have bought). Mix together, in a microwaveable dish, the Quorn chunks, the mushrooms, the soup, semi- skimmed milk and a pinch of salt and pepper. Cover the dish with a place and place in the microwave. Microwave for approx 5 minutes (stirring half way through). Drain the rice, divide into 2 portions and top with the Quorn and mushroom sauce. It really is tasty! ****************** Bangers & Mash with Onion & Mustard Gravy Really Simple! (submitted by CTaylor) Serves 2 This is a really simple meal. The only part that needs any kind of work is the gravy! I tend to use 2 Quorn sausages per person because they're the lowest fat sausages I've found. They take about 10-15 minutes to grill - depending on whether or not they're frozen or defrosted before heating. To make the mash peel and chop the potatos into quarters. Boil for 15 minutes until soft (they should drop off a knife if you stick a knife into them). Drain and then mash. Instead of using butter to make them creamy try adding a little low fat fromage frais, or yoghurt. Flavour with plenty of salt and pepper. To make the gravy peel an onion and finely chop half of it. Fry in a non stick pan until soft and golden. Using powdered Bisto (granules have too much fat) measure out into a cup according to the instructions on the side (I use 4 heaped teaspoons if making enough for two people). Add a little water and mix together until it's a smooth paste. Add about a pint of vegetable stock to the onions then slowly add the gravy mix to the pan, stiring all the time. Let the pan come to the boil and then reduce to a simmer. Now add mustard according to taste (I usually add 2 teaspoons). Mustard is reasonably high in fat but you're using so little it won't make a huge difference. Simmer for 5 more minutes. Pile the sausages on top of the mash and pour the gravy over the whole thing. It really is delicious!! **************** Quorn Cottage Pie submitted by Sue Hawkins serves four 900g potatoes 142ml skimmed milk 225g sliced onion 300g can sliced carrots drained 3 ripe tomatoes chopped 3 tablespoons oil 1 tablespoon tomato puree 28g flour 28g low fat spread 450ml vegetable stock 2 teaspoons Worcester sauce 1 teaspoon mixed herbs 350g minced quorn Salt & pepper Boil potatoes, drain well and mash with low fat spread and milk. Heat oil in a large saucepan, add the onion and fry until soft, add quorn and cook for 3 minutes. Add tomato puree and flour and cook gently for 1 minute, stirring continuously. Gradually add the stock, tomatoes and carrots,bring to the boil then simmer for 5 minutes, add Worcester sauce and herbs season and spoon into an ovenproof dish, top with mashed potato. Bake at 200c /400f/ Gas mark 6 for 25 minutes. *************************** Quote Link to comment Share on other sites More sharing options...
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