Home-style pork curry with cauliflower rice

Lighten up curry night with this healthy recipe - pulse cauliflower in a food processor for a rice-like texture that's much lower GI.

Ingredients

For the curry

• 425g lean pork fillet (tenderloin), cubed
• 2 tbsp Madras curry powder
• 2 tbsp red wine vinegar
• 1 tbsp rapeseed oil
• 1 large onion, finely chopped
• 2 tbsp finely shredded ginger
• 1 tsp fennel, toasted in a pan then crushed
• 1 tsp cumin, toasted in a pan then crushed
• 400g can chopped tomatoes
• 2 tbsp red lentils
• 350g pack baby aubergines, quartered
• 1 reduced-salt vegetable stock cube

For the cauliflower rice

• 1 medium cauliflower
• good handful coriander, chopped
• cumin seeds, toasted (optional)

Method

1. Tip the pork into a bowl and stir in the curry powder and vinegar. Set aside. Heat the oil in a heavy-based pan and fry the onion and ginger for 10 mins, stirring frequently, until golden. Tip in the pork mixture and fry for a few mins more. Remove the pork and set aside. Stir in the toasted spices, then tip in the tomatoes, lentils and aubergine, and crumble in the stock cube. Cover and leave to simmer for 40 mins, stirring frequently, until the aubergine is almost cooked. If it starts to look dry, add a splash of water. Return the pork to the pan and cook for a further 10-20 mins until the pork is cooked and tender.
2. Just before serving, cut the hard core and stalks from the cauliflower and pulse the rest in a food processor to make grains the size of rice. Tip into a heatproof bowl, cover with cling film, then pierce and microwave for 7 mins on High – there is no need to add any water. Stir in the coriander and serve with the curry. For spicier rice, add some toasted cumin seeds.

source bbcgoodfood

Citrus & ginger steamed fish with stir-fry veg

Ingredients

• zest and juice 1 orange
• 1 tbsp reduced-salt soy sauce
• 2 tsp white wine vinegar or rice vinegar
• 300g pack of 2 white fish fillets or loins
• 1 tbsp very finely shredded ginger
• 2 tsp sesame oil
• 10 spring onions, halved and sliced lengthways
• 2 garlic cloves, thinly sliced
• 1 red pepper, deseeded and sliced
• 140g beansprouts
• 1-2 tsp sesame seeds, toasted

Method

1. Mix together the orange zest and juice, soy and vinegar. Line the top of a steamer with baking parchment and heat water in the base. Top the fish with a little of the ginger, add to the steamer and spoon over 2 tbsp of the dressing. Cover and steam for 5-6 mins until the fish flakes easily.
2. Meanwhile, heat the oil in a non-stick wok and stir-fry the spring onions, garlic, pepper and remaining ginger for 2 mins. Add the beansprouts and cook for 2 mins more. Pour any juices from the fish into the veg. Stir through the dressing, then divide between bowls, top with the fish and scatter over the sesame seeds.

source bbcgoodfood

The ultimate makeover: Spaghetti carbonara

Italian comfort food without the calories, this recipe is rich and creamy, yet just one third of the fat.

Ingredients

• 85g parmesan
• 2 eggs, preferably organic
• 200g frozen peas
• 350g spaghetti (we used De Cecco)
• 1 tbsp olive oil
• 100g lean back bacon, fat removed, bacon chopped into small pieces
• 2 plump garlic cloves, finely chopped
• handful snipped chives

Method

1. Bring a large saucepan of water to a boil with a pinch of salt. Then get everything ready. Grate the cheese and beat the eggs in a bowl with a little pepper. Cook the peas in boiling water for 2-3 mins, drain and set aside.
2. Cook the spaghetti to al dente following pack instructions. While the spaghetti is cooking, heat the oil in a large, deep frying or sauté pan. Fry the bacon for several mins until it starts to go crisp. Stir in the garlic and cook briefly until pale brown. Tip in the peas and if the spaghetti isn’t quite ready, keep warm over a very low heat.
3. When the pasta is done, take the pan with the bacon in off the heat. Lift the spaghetti out of its pan with a pair of tongs and drop it into the frying pan with the garlic, bacon and peas. Mix most of the cheese into the eggs, keeping back a handful of cheese for sprinkling over each serving. Quickly pour in the eggs and cheese, lifting and stirring with the tongs so everything mixes well and the spaghetti gets coated. Ladle in some more of the pasta water, enough to coat the spaghetti and create a bit of sauce in the pan.
4. Spoon or twirl the pasta into shallow serving bowls using a long pronged fork. Serve immediately with a sprinkling of the reserved cheese, some snipped chives and a grating of black pepper.

source bbcgoodfood

Stuffed jacket potatoes

A simple baked potato recipe to get kids in the kitchen - this is easy to follow and great for teaching.

Ingredients

• 4 medium potatoes
• 100g strong cheddar, grated, plus extra for topping
• 100g sweetcorn
• 100g mixed peppers, diced
• small handful fresh herbs, such as oregano, basil, coriander, dill or thyme

Method

1. Equipment you will need: medium mixing bowl, small mixing bowl, dessertspoon, fork, baking tray, grater, oven gloves.
2. Get an adult to heat the oven to 200C/180C fan/gas 6 and bake the potatoes for about 1 hr until cooked and the skins are crispy. Leave to cool completely. This can be done up to 2 days ahead.
3. To stuff the jacket potatoes, heat the oven to 200C/180C fan/gas 6. Ask an adult to cut the potatoes in half. Using a spoon, carefully scoop out the middle of the potato, leaving the skin unbroken (like a boat). Place the scooped potato into a mixing bowl.
4. Using the fork, mash the potato until there are no lumps. Add the cheese, sweetcorn and peppers and mix well. Gently pick the leaves from the herbs. You can rip the larger leaves into smaller pieces. Stir the herbs into the cheesy potato mixture.
5. Using the spoon, carefully scoop the mixture back into the potato boats. Make sure that you use all the mixture up. Sprinkle with a little extra grated cheese and place on a baking tray. Using oven gloves, place the tray in the oven and bake for 10-15 mins until golden.

source bbcgoodfood

Healthier beef Wellington

Angela Nilsen's all-time dinner party classic has just one-third of the fat of the traditional recipe.

Ingredients

• 1kg thick, lean fillet of beef
• 3 tbsp rapeseed oil
• good handful dried porcini mushrooms
• 2 shallots, finely chopped
• 2 garlic cloves, finely chopped
• 140g chestnut mushrooms, very finely chopped
• 2 tbsp finely chopped flat-leaf parsley
• 1 tbsp finely chopped tarragon
• 100g mix of watercress, baby spinach and rocket (or use just watercress or spinach)
• 6 filo pastry sheets, each about 38 x 30cm
• 1 tsp plain flour
• 5 tbsp red wine
• 350ml chicken stock
• 2 tsp Dijon mustard

Method

1. Heat oven to 220C/200C fan/gas 7. Unless the butcher has already done so, tie the meat around with string at even intervals to hold it together. Heat 2 tsp of the oil in a large non-stick frying pan. Lay the beef in the pan and fry over a high heat for 5 mins to seal, turning often (step 1). Transfer it to a roasting tin, season with pepper and a pinch of salt, then roast for 17-18 mins (this roasts to medium-rare).
2. Meanwhile, put the porcini in a small heatproof bowl, cover with boiling water and leave for 20-30 mins to soak. Pour 1 tbsp of the remaining oil into the same frying pan (don’t wash it) that the meat was cooked in. Tip in the shallots, garlic and chestnut mushrooms and fry for 4-5 mins, stirring often, over a high-ish heat, so all the liquid is first released from the mushrooms then evaporated, and all are softened. Remove from the heat, stir in the parsley and tarragon (step 2), season with pepper and a pinch of salt, and leave to cool.
3. Put the mix of leaves in a large heatproof bowl, pour over boiling water, leave for 30 secs, then tip into a colander, rinse under the cold tap and drain. Squeeze out all the moisture with your hands and pat dry with kitchen paper. Chop and set aside. Drain the porcini, reserving 5 tbsp of the soaking liquid. Chop the porcini finely and stir into the mushroom mix. Line a baking sheet with baking parchment.
4. When the beef is done, remove from the oven and let it sit in the tin for 10 mins for any juices to be released. Lower the oven to 200C/180C fan/gas 6. Lift the beef from the tin (keep all the juices in the tin for the gravy) and lay it on kitchen paper. Leave until dry and cool enough to wrap in the filo.
5. Lay 1 of the filo sheets on the work surface with the short end facing you. Brush all over with a little of the remaining oil (you will have 1 tbsp and 1 tsp left). Layer up and oil 4 more filo sheets in the same way. Remove the string from the cooled beef. Spread the chopped leaves down the middle of the pastry, so it is the same length and width as the fillet. Top with the mushroom mix and lightly press down (step 3). Lay the beef over this, with the top of the beef facing down. Bring the long sides of the filo over the beef to enclose it (step 4), then turn it over so the join is underneath. Tuck both ends of the pastry under (trim first if necessary to reduce any excess) and place on the lined baking sheet so all the joins are on the bottom. Brush with more oil.
6. Lay the last sheet of filo on the work surface in front of you, with one of the longest sides towards you, then cut across its width into 5 strips. Lay these one by one, slightly overlapping, over the wrapped beef, scrunching up an edge of each strip slightly as you go to give a bit of height (step 5). Carefully brush with the last of the oil, then bake for 30 mins until golden. If the pastry starts to brown too quickly, loosely lay a piece of foil over the top. Remove the meat and let sit for 5-10 mins before slicing.
7. Meanwhile, make the gravy. Heat the saved roasting juices in the roasting tin, stirring to deglaze. Stir in the flour. Gradually pour in the wine, stirring all the time to blend in the flour. Stir in the stock and reserved porcini liquid and bubble for about 8-10 mins to reduce a little. It should have body, but be thinner like a ‘jus’. Stir in the mustard and season with pepper. Transfer the beef to a platter, then slice thickly with a sharp knife and serve with a spoonful or two of the gravy.
8. source bbcgoodfood

Lighter Sweet & sour pork

This Chinese takeaway family favourite can be made much healthier - lower the sugar, fat and salt levels with this easy recipe.

Ingredients

• 225g pork tenderloins
• 1 carrot (140g), cut in approx 5cm long strips
• 1 tbsp rapeseed oil, plus 2 tsp
• 2 garlic cloves, finely chopped
• 2 tsp finely chopped ginger
• 3 spring onions, ends trimmed, cut into long diagonal slices
• ½ red pepper, deseeded, cut into long thin strips
• 200g long-grain rice, cooked

For the batter

• 1 egg white
• ¼ tsp Chinese five-spice powder
• 1 tbsp cornflour
• 1½ tsp self-raising flour

For the sauce

• 1 tsp dark soy sauce
• ½ tsp sesame oil
• 1 tbsp Chinese white rice vinegar or cider vinegar
• 2 tsp golden caster sugar
• 1 tsp tomato purée
• 1 tsp cornflour, blended with 1 tsp water
• 175ml vegetable bouillon, made with 1⁄2 tsp powder (we used Marigold Swiss Vegetable Bouillon)

Method

1. Cut the pork into 2-3cm cubes. In a medium bowl, make the batter. Beat the egg white lightly with a fork until slightly frothy, then beat in the five-spice powder, cornflour, flour and a good grinding of pepper until thick and smooth. Stir in the pork so that each piece is evenly coated, then set aside.
2. Now make the sauce. In a small bowl, mix together the soy sauce, sesame oil, vinegar, sugar, tomato purée, cornflour blended with water, and the stock. Season with pepper and set aside. Blanch the carrot in a little boiling water for about 2 mins until tender but still crisp. Drain, then put under cold running water to stop the cooking. Drain again and set aside.
3. Pour the 1 tbsp rapeseed oil into a non-stick wok or large frying pan. When it’s very hot (test by dropping a piece of meat in – it should immediately sizzle), add the pork. Stir to separate all the pieces, then stir-fry for about 5 mins over a medium-high heat until the meat is no longer pink inside when cut, and the outside is golden and crispy. Remove with a slotted spoon and set aside.
4. Pour the remaining 2 tsp rapeseed oil into the wok and add the garlic, ginger, spring onions and pepper. Stir-fry for about 2 mins until starting to brown (still on quite a high heat). Pour in the sauce – it should immediately start to bubble rapidly – and stir in the carrot. As soon as the sauce has thickened slightly, about 30 secs-1 min, stir in the meat to quickly coat and heat through. Remove the pan from the heat, season with a pinch of salt and serve immediately, with the rice.

source bbcgoodfood

Seared beef & papaya salad with tamarind soy dressing

Ingredients

• 300g sirloin beef steaks, fat removed
• vegetable oil, for greasing
• 100g bag baby spinach leaves
• 2 ripe but firm papayas, peeled, deseeded and sliced
• 1 small pack coriander, leaves picked
• 1 small pack mint, leaves picked
• ½ large cucumber, sliced
• 4 spring onions, thinly sliced
• 1 red chilli, thinly sliced
• 3 tbsp crispy onions

For the dressing

• 2 tbsp tamarind purée
• 1 tsp grated garlic
• juice 2 limes
• 3 tbsp soft brown sugar
• 1½ tbsp fish sauce
• large pinch chilli flakes

Method

1. Season the steak well. Heat a lightly oiled griddle or frying pan. Sear the steaks for 2 mins each side, then remove and leave to rest for 5 mins. When rested, thinly slice.
2. Mix the dressing ingredients together with 1 tbsp water until the sugar is dissolved. Arrange the spinach, beef, papaya, herbs, cucumber, spring onions and chilli on a platter. Pour the dressing over half the salad and sprinkle with the crispy onions. Serve the remaining dressing on the side or save for making another salad.

source bbcgoodfood

Crispy pretzel chicken with honey-mustard sauce

Pretzel crumbs create a super-crisp coating for chicken, and oven cooking reduces the fat content. This recipe makes extra for lunch the next day.

Ingredients

• 100g salted pretzels
• 12 boneless, skinless chicken thighs
• flour, for dusting
• 2 eggs, beaten with a fork
• 1 tbsp olive oil
• 100ml wholegrain mustard
• 4 tbsp honey
• 1 tsp white wine vinegar
• green veg or salad and potatoes, to serve (optional)

Method

1. Heat oven to 200C/180C fan/gas 6. Crush the pretzels in a food processor or bash up in a plastic bag using a rolling pin. Transfer pretzel crumbs to a plate. Season the chicken, toss in flour, dip into the egg, then roll in the pretzel crumbs. Place on a baking tray, drizzle over the oil and bake for 35 mins until crisp and tender.
2. In a small bowl, mix the mustard, honey and vinegar. Reserve 4 of the chicken thighs for lunch. (You can use them in the Caesar salad with crispy chicken recipe, look at 'Goes well with...') Serve the remaining chicken with the sauce and green veg or salad and potatoes.

source bbcgoodfood

Pan-fried white fish with polenta & orange crust

If you fancy the crunch of a crust but not the calories, try this healthy recipe, which can be prepared ahead.

Ingredients

• 2 tbsp plain flour
• 4 tbsp fine polenta
• grated zest ½ orange
• 1 tbsp thyme leaves
• 4 x 140g sustainable white fish fillets, skinned and boned
• 1 egg, beaten
• 25g butter
• 2 tbsp olive oil
• 500g baby spinach

Method

1. Mix the flour, polenta, orange zest and thyme leaves together with some seasoning. Dip the fillets in the beaten egg then roll in the polenta mix to coat. The fish can now be chilled for a few hours before you're ready to cook.
2. Heat the butter and olive oil in a large frying pan until foaming, add the fillets and lower the heat. Cook for 3 mins on each side. Meanwhile, wilt the spinach in a large pan, drain off the excess water, season and divide between 4 plates. Serve with the fish fillet on top.

source bbcgoodfood

Instant vanilla ice cream

Children will love this – part recipe, part science experiment, milk transforms into delicious ice cream in front of their eyes.

Ingredients

• 300ml semi-skimmed milk
• 1 tbsp caster sugar
• ¼ tsp vanilla extract
• 1kg ice
• 6 tbsp rock salt
• hundreds and thousands, to serve

You will need

• 2 medium zip-seal freezer bags
• 1 large zip-seal freezer bag
• sticky tape

Method

1. Place the milk, sugar and vanilla into the doubled-up medium zip-seal bags. Close and secure with sticky tape if the seal isn’t strong. Tip the ice and salt into the large bag, then place the smaller bags inside the larger one, and seal well.
2. You will need to keep the bags moving for 10-15 mins to freeze the milk. Gently throw the bag from hand to hand or take turns shaking it – it’s a good idea to wear gloves to keep your hands warm! Remove the ice-cream bag, open and scoop into bowls. Sprinkle with hundreds & thousands.

source bbcgoodfood

 

Weeping tiger steaks

This recipe is hot- hence its name! Dress beef sirloin in coriander and green Thai chilli and serve with cooling cucumber and cabbage salad.

Ingredients

• 4 x 200g sirloin steaks

For the marinade

• juice 2 limes
• 1 tsp golden caster sugar
• pinch of ground coriander
• splash of soy sauce

For the dressing

• juice 2 limes
• 1 tbsp fish sauce
• 2 tsp brown sugar
• 1-2 green Thai chillies, finely sliced
• small bunch coriander stalks, very finely chopped (use the leaves below)

For the salad

• ½ cucumber, halved lengthways, deseeded and thinly sliced
• 2 handfuls cherry tomatoes, quartered
• large handful mint leaves
• large handful basil leaves
• large handful coriander leaves
• 1 shallot, sliced into thin rings
• ½ small white cabbage, very finely sliced
• large bunch fine green beans, very finely sliced

Method

1. To make the marinade, mix all the ingredients until the sugar dissolves, then pour over the steaks. Leave to marinate for no longer than 2 hrs or the meat will turn pappy. Meanwhile, fire up your barbecue coals and wait for them to turn ashen.
2. Mix all the dressing ingredients together. Toss the salad ingredients with half the dressing and set aside. When the coals are ashen, sear the steak for 3-4 mins on each side for medium-rare, then leave to rest for 5 mins. Carve the steaks into thin slices and fan out on the sides of the plates. Place a pile of salad on the other side of each plate and drizzle the remaining dressing over everything.

source bbcgoodfood

Crispy Asian salmon with stir-fried noodles, pak choi & sugar snap peas

Pack your stir-fry with vegetables and top with marinated fish. This recipe cooks enough salmon for lunch the next day.

Ingredients

• 2 x 100g salmon fillets (plus 2 more 100g salmon fillets if cooking for Flaked salmon salad lunch - see 'goes well with')

For the marinade

• 2 tsp reduced salt tamari or soy sauce
• 2cm piece ginger, peeled and finely chopped or grated
• 1 garlic clove, finely chopped
• 2 tbsp lemon or lime juice
• 1 tsp sesame oil

For the stir-fried noodles

• 85g vermicelli rice noodles
• 2 tsp rapeseed oil
• 1 tsp sesame oil
• 1 spring onion, trimmed and thinly sliced
• 1 garlic clove, finely chopped
• ½ red chilli, deseeded and finely chopped
• 2cm piece ginger, peeled and finely chopped
• 100g sugar snap peas
• 100g pak choi (or spinach)
• 1 large red pepper, sliced
• 1 tsp tamari or soy sauce
• 1 tsp Thai fish sauce
• juice ½ lime
• 1 tbsp finely chopped coriander

Method

1. Make the marinade by mixing together all the ingredients. Place the salmon fillets in a small bowl and spoon over the marinade, turning the fish so that it’s nicely coated. Cover with cling film and leave to sit for 10 mins (or longer if you have time).
2. Meanwhile, cook the noodles following pack instructions, then drain and sit them in a bowl of cold water.
3. Heat a non-stick frying pan. Add the salmon fillets, skin-side down, and leave for 3 mins. When the fish is slightly crispy, flip over and cook for a further 3 mins on the other side. Just before you remove the fish from the pan, add any remaining marinade and let it sizzle for 10 secs. Place 2 of the fillets, skin-side up, with their juices on a plate and cover with foil to keep warm. Put the other 2 fillets on another plate if using for Flaked salmon salad (see 'goes well with'), cover with foil, leave to cool, then chill.
4. In a frying pan or wok, heat the rapeseed and sesame oils over a high heat. Add the spring onion, garlic, chilli and ginger, and stir constantly for about 1 min. Add the sugar snap peas, pak choi and pepper, and stir for another 1-2 mins, then add the cooked noodles. Toss well, then add the soy sauce, fish sauce and lime juice, and mix until well combined and the pan is sizzling.
5. Remove from the heat and divide between 2 bowls. Top each with a salmon fillet and drizzle over any juices. Sprinkle with coriander and serve.

source bbcgoodfood

Apple & mustard pork burgers

A thrifty supper recipe for two. Serve your herby burgers with a tzatziki potato salad.

Ingredients

• 250g new potatoes, halved if large
• small eating apple, quartered, cored and grated
• 250g pork mince
• 2 spring onions, trimmed and finely chopped
• 2 tbsp dried breadcrumbs
• 2 tsp wholegrain mustard
• ¼ small pack parsley, trimmed and finely chopped
• 1 egg, beaten
• 2 tbsp tzatziki
• rocket, to serve (optional)

Method

1. Heat the grill to medium-hot. Boil the potatoes for 20-25 mins or until tender.
2. Meanwhile, use your hands to squeeze any excess juice from the apple, then place in a bowl with the mince, onions, breadcrumbs, mustard, parsley and some seasoning. Use your hands to mix the ingredients until well combined. Add half the egg (reserve the rest for Chinese leaf pork wraps, see 'goes well with') and mix again. With clean, wet hands (to prevent sticking), shape the mixture into 2 burgers. Grill the burgers on a foil-lined tray for 18-20 mins, turning once until golden.
3. Drain the potatoes, toss in the tzatziki straight away and serve with the burgers and rocket, if you like.

source bbcgoodfood

Cajun meatballs

Love meatballs? Try this low-calorie recipe that uses turkey mince, served in a hot pepper sauce.

Ingredients

• 2 tbsp butter
• 2 tbsp plain flour
• 1 onion, finely chopped
• 1 green pepper, deseeded and finely chopped
• 2 celery sticks, finely chopped
• 2 garlic cloves, chopped
• 1 bay leaf
• 400g can plum tomatoes
• 1 chicken stock cube
• dash of Tabasco sauce or hot pepper sauce
• 4 spring onions, finely sliced
• handful coriander, roughly chopped
• rice or mash, to serve

For the meatballs

• 1 tbsp Cajun seasoning
• 500g pack turkey mince
• 1 tbsp vegetable oil

Method

1. Put the butter in a pan over a low heat. Stir in the flour and cook, stirring all the time to make a roux. Cook until the roux is hazelnut brown in colour – make sure that it doesn’t burn. Tip in the vegetables, garlic and bay leaf, stir briefly, then pour in the tomatoes and 1½ cans of water. Crumble in the stock cube, add the hot sauce, then cover and cook for 15 mins, stirring occasionally, while you make the meatballs.
2. Work the spice and some seasoning into the turkey mince. Try not to over-handle or it will toughen. Shape into 20 meatballs.
3. Heat the oil in a large non-stick pan and quickly brown the meatballs in batches until they are nicely coloured on all sides.
4. Stir the sauce, then drop in the meatballs and cook on a low heat for 10 mins until the turkey is cooked through. Scatter over the spring onions and coriander, and serve with some rice or mash.

source bbcgoodfood

Spicy meatballs with chilli black beans

Give your favourite meatballs a healthy makeover with this low fat, low calorie, low GI recipe with turkey mince, black beans and avocado.

Ingredients

• 1 red onion, halved and sliced
• 2 garlic cloves, sliced
• 1 large yellow pepper, quartered, deseeded and diced
• 1 tsp ground cumin
• 2-3 tsp chipotle chilli paste
• 300ml reduced-salt chicken stock
• 400g can cherry tomatoes
• 400g can black beans or red kidney beans, drained
• 1 avocado, stoned, peeled and chopped
• juice ½ lime

For the meatballs

• 500g pack turkey breast mince
• 50g porridge oats
• 2 spring onions, finely chopped
• 1 tsp ground cumin
• 1 tsp coriander
• small bunch coriander, chopped, stalks and leaves kept separate
• 1 tsp rapeseed oil

Method

1. First make the meatballs. Tip the mince into a bowl, add the oats, spring onions, spices and the coriander stalks, then lightly knead the ingredients together until well mixed. Shape into 12 ping-pong- sized balls. Heat the oil in a non-stick frying pan, add the meatballs and cook, turning them frequently, until golden. Remove from the pan.
2. Tip the onion and garlic into the pan with the pepper and stir-fry until softened. Stir in the cumin and chilli paste, then pour in the stock. Return the meatballs to the pan and cook, covered, over a low heat for 10 mins. Stir in the tomatoes and beans, and cook, uncovered, for a few mins more. Toss the avocado chunks in the lime juice and serve the meatballs topped with the avocado and coriander leaves.

source bbcgoodfood

Pasta with prawns, mascarpone & lemon

This healthy seafood dish is a light mid-week Italian supper best made with wholemeal pasta shapes.

Ingredients

• 140g dried pasta, preferably wholemeal
• 85g frozen peas
• 85g frozen broad beans, podded if you like
• 100g broccoli, cut into small florets
• 100g cooked and peeled prawns
• 1 lemon, ½ zest and juice, ½ cut into wedges
• 3 tbsp light mascarpone
• ½ small bunch mint or basil leaves, shredded, plus a few whole leaves to serve

Method

1. Cook the pasta following pack instructions, adding the vegetables 4 mins before the end of the cooking time, and the prawns just as the cooking time is up. Reserve a mug of the water, then drain everything and tip back into the pan.
2. Tip in the lemon zest and juice, and the mascarpone, and heat through, adding enough of the pasta water to create a creamy sauce. Scatter in the shredded mint or basil, a good grinding of black pepper and a little salt. Divide between 2 warmed pasta bowls, scatter over the herb leaves and serve with lemon wedges.

source bbcgoodfood

The ultimate makeover: Chicken korma

Try this healthier, more fragrant version of a popular Indian classic.

Ingredients

• 2 tbsp vegetable oil
• 2 medium onions, chopped
• 3 garlic cloves
• about 2cm piece fresh root ginger (to give you 2 tbsp finely chopped)
• 5 cardamom pods
• 1 cinnamon stick
• 600g boneless, skinless chicken breasts, cut into bite-size pieces
• 2 tsp ground coriander
• 1 ½ tsp garam masala
• ¼ tsp ground mace
• ½ tsp ground black pepper
• 150ml natural yogurt, not fridge cold
• 100ml full-fat milk
• 2 small green chillies, deseeded and shredded
• handful coriander leaves and stems, coursely chopped
• 1 tbsp flaked almonds, toasted
• 250g basmati rice, cooked with a generous pinch saffron

Method

1. Heat 1 tbsp of the oil in a deep sauté pan or wok. Tip in the onions, then fry over a medium-high heat for about 12-15 mins, stirring occasionally, until a rich golden colour and the pan is sticky on the bottom. While they cook, chop the garlic and ginger. Make a slit down the length of each cardamom pod just deep enough to reveal the tiny seeds. Remove the onions from the heat. Transfer a third of them to a small blender along with the garlic, ginger and 2 tbsp water. Whizz together to make a paste that is as smooth as you can get it. Set aside.
2. Return the onions in the pan to the heat, add the remaining oil, cardamom pods and cinnamon stick, then stir-fry for a couple of mins. Stir in the chicken, ground coriander, 1¼ tsp of the garam masala, mace and black pepper, then stir-fry for another 2 mins. Reserve 3 tbsp of the yogurt, then slowly start to add the rest, 1 tbsp at a time, stirring between each spoonful. When all the yogurt has gone in, stir in the oniony paste and stir-fry for 2-3 mins. Stir in 150ml water, then the milk. Bring to a boil, then simmer, covered, for 20 mins, scattering in the chillies for the final 5 mins, by which time the chicken should be very tender. Remove the cardamom pods and cinnamon. The flavours mellow all the more if refrigerated overnight. When gently reheating, splash in a little water if needed to slacken the korma sauce.
3. Finish by stirring in the chopped coriander. Taste and add a little salt if you wish. Swirl in the reserved yogurt. Spoon the korma into bowls, scatter a few almonds over each portion with a sprinkling of the remaining garam masala. Serve the saffron rice on the side.

source bbcgoodfood

Chargrilled turkey with quinoa tabbouleh & tahini dressing

This superhealthy supper is packed full of vibrant and fresh ingredients.

Ingredients

• 200g quinoa
• ½ cucumber, cut into 1cm chunks
• 175g cherry tomatoes, halved
• 3 spring onions, finely sliced
• handful parsley, roughly chopped
• handful coriander, roughly chopped
• 1 tbsp olive oil, plus 1 tsp
• juice 1 lemon
• 4 turkey steaks

For the tahini dressing

• 1½ tbsp tahini paste
• 1½ tbsp low-fat yogurt
• juice ½ lemon
• ½ garlic clove, crushed
• ½ tsp clear honey

Method

1. Tip the quinoa into a saucepan and pour over 600ml water. Cover with a lid and bring to the boil. Turn down and simmer until the water has evaporated (just as you’d cook rice) – about 20 mins. Take off the lid and leave to cool while you prepare the turkey and salad.
2. Tip the cucumber, tomatoes, spring onions and herbs into a large mixing bowl. Pour over 1 tbsp olive oil and lemon juice, season well and mix everything together.
3. Heat a griddle pan and, when smoking hot, rub the turkey steaks with 1 tsp olive oil. Cook for about 5 mins on each side, depending on thickness. Stir together all the dressing ingredients along with 3 tbsp water. Toss the quinoa together with the salad and arrange on plates. Cut the turkey into thick slices, pile up on the quinoa and drizzle over the dressing.

source bbcgoodfood

Sweet potato & orange mash with sage butter drizzle

This low-fat mash is great for brightening up your plate and tastes delicious with grilled pork chops

Ingredients

• 4 sweet potatoes, cut into chunks
• 1 tsp olive oil
• 1 tbsp orange juice
• pinch orange zest
• 1 tbsp butter
• 4 small sage leaves (tear if large)

Method

1. Boil the potatoes for 10 mins or until tender. Drain and put back in the pan over a low heat for 30 secs to dry out. Mash with olive oil, orange juice, zest and seasoning, then spoon into a serving dish.
2. In a small saucepan, melt the butter with the sage leaves. Cook until it begins to foam and bubble, and small brown spots appear in the butter. Pour over the mash and serve.

source bbcgoodfood

Prawn sweet chilli noodle salad

This low-fat salad is is great for a picnic, lunchbox or even a buffet.

Ingredients

• 3 nests medium egg noodles
• ½ large cucumber
• bunch spring onions, finely sliced
• 100g cherry tomatoes, halved
• 1 green chilli, deseeded, finely chopped
• 200g cooked king prawns, defrosted if frozen
• zest and juice 2 limes
• 4 tbsp sweet chilli sauce
• 100g baby spinach leaves
• 25g roasted cashews

Method

1. Boil the noodles for 4 mins, then drain. Cool under running water, then drain again. Put into a large bowl, then using scissors, cut into shorter lengths.
2. Halve cucumber lengthways, then scoop out the seeds. Slice into halfmoons and add to the noodles with the onions, tomatoes, chilli and prawns.
3. Mix the lime zest, juice and chilli sauce to make a dressing and fold through noodles. Put a handful of spinach onto each serving plate, top with the noodles and cashews.

source bbcgoodfood

Spiced chicken with rice & crisp red onions

Low-cholesterol diets don't have to be boring as this curried chicken from Mary Cadogan proves.

Ingredients

• 2 boneless skinless chicken breasts, about 140g/5oz each
• 1 tbsp sunflower oil
• 2 tsp curry powder
• 1 large red onion, thinly sliced
• 100g basmati rice
• 1 cinnamon stick
• pinch saffron
• 1 tbsp raisins
• 85g frozen peas
• 1 tbsp chopped mint and coriander
• 4 rounded tbsp low-fat natural yogurt

Method

1. Heat oven to 190C/fan 170C/gas 5. Brush the chicken with 1 tsp oil, then sprinkle with curry powder. Toss the onion in the remaining oil. Put the chicken and onions in one layer in a roasting tin. Bake for 25 mins until the meat is cooked and the onions are crisp, stirring the onions halfway through the cooking time.
2. Rinse the rice, then put in a pan with the cinnamon, saffron, salt to taste and 300ml water. Bring to the boil, stir once, add the raisins, cover. Gently cook for 10-12 mins until the rice is tender, adding the peas halfway through. Spoon the rice onto two plates, top with the chicken and scatter over the onions. Stir the herbs into the yogurt and season, if you like, before serving on the side.

source bbcgoodfood

Pan-fried venison with blackberry sauce

Blackberries are delicious in savoury sauces, and this version is the perfect match for the richly flavoured venison.

Ingredients

• 1 tbsp olive oil
• 2 thick venison steaks, or 4 medallions
• 1 tbsp balsamic vinegar
• 150ml beef stock (made with 2 tsp Knorr Touch of Taste beef concentrate)
• 2 tbsp redcurrant jelly
• 1 garlic clove, crushed
• 85g fresh or frozen blackberries

Method

1. Heat the oil in a frying pan, cook the venison for 5 mins, then turn over and cook for 3-5 mins more, depending on how rare you like it and the thickness of the meat (cook for 5-6 mins on each side for well done). Lift the meat from the pan and set aside to rest.
2. Add the balsamic vinegar to the pan, then pour in the stock, redcurrant jelly and garlic. Stir over quite a high heat to blend everything together, then add the blackberries and carry on cooking until they soften. Serve with the venison, celeriac mash (see below) and broccoli.

sourcebbcgoodfood

Lamb meatball & pea pilaf

Meatballs aren't just for pasta dishes. Experiment with this tasty pilaf - a winner for any meatball fan.

Ingredients

• 400g pack lean minced lamb
• 3 garlic cloves, crushed
• 2 tsp cumin
• 300g basmati rice
• enough lamb or vegetable stock to cover the rice, from a cube is fine
• 300g frozen peas
• zest 2 lemon, juice of 1

For the cucumber yogurt

• 1⁄2 cucumber, finely chopped or grated
• 150ml pot mild natural yogurt
• small bunch mint, leaves torn

Method

1. Mix the lamb with half the garlic and 1 tsp of the cumin, then season and shape into about 16 balls – it’s easier if you wet your hands. Heat a large frying pan (with a lid for later), then fry the meatballs for about 8 mins until golden and cooked through. Remove from the pan, set aside, then tip in the rice, final tsp of cumin and remaining garlic. Fry for 30 secs, stirring, then pour in enough stock to cover. Cover and simmer for 10 mins or until almost all of the liquid is absorbed.
2. Stir in the peas, return the meatballs to the pan, then warm through for a few mins until the peas are tender. Meanwhile mix the cucumber, yogurt and half the mint together, then season. To finish the pilaf, stir in the lemon zest and juice with some seasoning and the remaining mint. Serve with a good dollop of the cooling cucumber yogurt.

source bbcgoodfood

Leek, potato & bacon bake

This bake is a cross between two classics – creamy dauphinoise and pommes boulangère (potatoes cooked in stock), the perfect side dish.

Ingredients

• 600ml chicken or vegetable stock
• 1kg potatoes, thinly sliced
• 6 leeks, thinly sliced into rounds
• 25g butter
• 3-4 rashers streaky bacon, snipped
• 3 tbsp double cream (optional)

Method

1. Heat oven to 200C/fan 180C/gas 6. Put the stock in a large pan, bring to the boil, then add the potatoes and the leeks. Bring back to the boil for 5 mins, then drain well, reserving the stock in a jug.
2. Meanwhile, butter a large baking dish. Layer up the potatoes and leeks higgledypiggledy, seasoning as you go, then scatter the bacon over the top. Season well, pour over 200ml of the reserved stock, then spoon over the cream (if using) and cover with foil. Can be made up to 1 day ahead and chilled. Bake for 40 mins, uncovering halfway through so that the bacon crisps.

 Source bbcgoodfood

Carrot, lentil & orange soup

Deliciously spicy - warm up with this fab veggie soup.

Ingredients

• 1 tsp cumin seeds
• 2 tsp coriander seeds
• 1 onion chopped
• 225g carrots diced
• 75g red lentils
• 300ml orange juice
• 2 tbsp low-fat natural yogurt
• fresh chopped coriander to garnish
• pinch paprika to garnish
• 600ml vegetable stock

Method

1. Crush the seeds in a pestle and mortar, then dry-fry for 2 mins in a large pan until lightly browned. Add the onion, carrots, lentils, orange juice, stock and seasoning, then bring to the boil. Cover and simmer for 30 mins until the lentils are soft.
2. Transfer to a food processor in batches and process until smooth. Return to the pan, then gently reheat, stirring occasionally. Adjust seasoning to taste. Ladle into individual serving bowls, swirl the yogurt over and sprinkle with the chopped coriander leaves and paprika. Serve immediately.

source bbcgoodfood

Spicy spaghetti with garlic mushrooms

A low fat, fail-safe pasta dish that will proves that it's just as easy to whip up a meal as it is to turn on the microwave.

Ingredients

• 2 tbsp olive oil
• 250g pack chestnut mushrooms, thickly sliced
• 1 garlic clove, thinly sliced
• small bunch parsley, leaves only
• 1 celery stick, finely chopped
• 1 onion, finely chopped
• 400g can chopped tomatoes
• 1⁄2 red chilli, deseeded and finely chopped, (or use drieds chilli flakes)
• 300g spaghetti

Method

1. Heat 1 tbsp oil in a pan, add the mushrooms, then fry over a high heat for 3 mins until golden and softened. Add the garlic, fry for 1 min more, then tip into a bowl with the parsley. Add the onion and celery to the pan with the rest of the oil, then fry for 5 mins until lightly coloured.
2. Stir in the tomatoes, chilli and a little salt, then bring to the boil. Reduce the heat and simmer, uncovered, for 10 mins until thickened. Meanwhile, boil the spaghetti, then drain. Toss with the sauce, top with the garlicky mushrooms, then serve.

source bbcgoodfood