Spelt & wild mushroom risotto

This autumnal risotto has a wonderful nutty flavour and is low in fat too.

Ingredients

• 200g pearled spelt
• 25g dried porcini mushrooms
• ½ tbsp olive oil
• 1 onion, finely diced
• 2 garlic cloves, finely chopped
• 100g chestnut button mushrooms, cut into quarters
• 100ml white wine
• 1l hot vegetable stock
• 1 tbsp low-fat crème fraîche
• bunch chives, finely chopped
• handful grated pecorino or parmesan to serve (optional)

Method

1. Cover the spelt with cold water and soak the dried mushrooms in 100ml boiling water in a separate bowl for 20 mins. Heat the olive oil in a large frying pan. Tip in the onion and garlic, cook for 2 mins, then add the chestnut mushrooms and cook for a further 2 mins. Drain the spelt and add along with the wine. Simmer until almost all the liquid evaporates, stirring often.
2. Drain the porcini mushrooms, add them to the pan and the soaking liquid to the vegetable stock. Stir in the stock 1 cup at a time and simmer, stirring often, until all liquid is absorbed and the spelt is just tender, about 20 mins in total. Stir in the crème fraîche and season with salt and pepper. Spoon onto plates and sprinkle over chives and cheese (if using).

source bbcgoodfood

Spice-rubbed chicken with pomegranate salad

Apply a light touch to your Indian meal with a sweet pomegranate and mint dressing instead of heavy curry sauce.

Ingredients

• 4 skinless chicken leg joints, cut into drumsticks and thighs
• 2½ tsp turmeric
• 2½ tsp sweet paprika
• ½ tsp chilli flakes
• 2½ tsp coarsely ground black pepper
• 1 tbsp olive oil
• 3 tbsp white wine vinegar

For the salad

• seeds from 1 pomegranate
• 3 oranges, segmented
• juice ½ lime, plus extra wedges to serve
• 1 tbsp pomegranate molasses
• small handful mint leaves, torn

Method

1. Score the chicken with a sharp knife, about 2-3 cuts in each piece. Mix the spices with a little salt, the olive oil and vinegar in a small bowl. Using gloves (turmeric stains your fingers), rub this spice mixture over the chicken pieces and transfer to a roasting tin. Leave to marinate for at least 20 mins, or overnight in the fridge if you’re preparing ahead.
2. Heat oven to 200C/180C fan/gas 6. Cover the chicken with foil and bake for 30 mins. Remove the foil and continue cooking in the oven for another 10 mins until tender. Baste with tin juices and rest for 5 mins before serving.
3. Meanwhile, make the salad. Mix the pomegranate seeds with the orange segments, mix the lime juice with the pomegranate molasses, then drizzle over. Scatter with torn mint leaves and serve alongside the chicken.

source bbcgoodfood

Red lentil, chickpea & chilli soup

Come home to a warming bowlful of this filling, low-fat soup.

Ingredients

• 2 tsp cumin seeds
• large pinch chilli flakes
• 1 tbsp olive oil
• 1 red onion, chopped
• 140g red split lentils
• 850ml vegetable stock or water
• 400g can tomatoes, whole or chopped
• 200g carton chickpeas or ½ a can, rinsed and drained (freeze leftovers)
• small bunch coriander, roughly chopped (save a few leaves, to serve)
• 4 tbsp 0% Greek yogurt, to serve

Method

1. Heat a large saucepan and dry-fry the cumin seeds and chilli flakes for 1 min, or until they start to jump around the pan and release their aromas. Add the oil and onion, and cook for 5 mins. Stir in the lentils, stock and tomatoes, then bring to the boil. Simmer for 15 mins until the lentils have softened.
2. Whizz the soup with a stick blender or in a food processor until it is a rough purée, pour back into the pan and add the chickpeas. Heat gently, season well and stir in the coriander. Finish with a dollop of yogurt and coriander leaves.

source bbcgoodfood

Chicken with lemon & courgette couscous

Add a touch of zest to your midweek meal with this low-fat family supper.

Ingredients

• 200g couscous
• 400ml chicken stock
• 2 tbsp olive oil
• 4 courgettes, grated
• 2 lemons, 1 halved, 1 cut into wedges
• 2 boneless, skinless chicken breasts

Method

1. Tip the couscous into a large bowl and pour over the stock. Cover and leave for 10 mins until fluffy and all the stock has been absorbed. Heat 1 tbsp oil and fry the courgettes until softened and crisping at the edges. Tip into the couscous, then stir in with plenty of seasoning and a good squeeze of lemon juice from one of the halves.
2. Halve the chicken breasts horizontally and put each piece on a sheet of cling film. Cover with another sheet and beat each piece out with a rolling pin to make it thinner. Season. Heat the remaining oil in a large pan and fry the chicken for about 2 mins on each side until cooked through. Squeeze over the juice from the other lemon half and serve with the couscous and lemon wedges on the side.

source bbcgoodfood

Miso brown rice & chicken salad

Low in fat and a great source of iron, this Japanese-inspired meal gets the 'superhealthy' tag.

Ingredients

• 120g brown basmati rice
• 2 skinless chicken breasts
• 140g sprouting broccoli
• 4 spring onions, cut into diagonal slices
• 1 tbsp toasted sesame seeds

For the dressing

• 2 tsp miso paste
• 1 tbsp rice vinegar
• 1 tbsp mirin
• 1 tsp grated ginger

Method

1. Cook the rice following the pack instructions, then drain and keep warm. While it’s cooking, place the chicken breasts into a pan of boiling water so they are completely covered. Boil for 1 min, then turn off the heat, place a lid on and let sit for 15 mins. When cooked through, cut into slices.
2. Boil the broccoli until tender. Drain, rinse under cold water and drain again.
3. For the dressing, mix the miso, rice vinegar, mirin and ginger together.
4. Divide the rice between two plates and scatter over the spring onions and sesame seeds. Place the broccoli and chicken slices on top. To finish, drizzle over the dressing.

sourcebbcgoodfood

Mango passion fruit roulade

A deliciously rich and creamy recipe - it's hard to believe it's low in fat and gluten free.

Ingredients

• 3 large egg whites
• 175g caster sugar
• 1 level tsp cornflour
• 1 tsp malt vinegar
• 1 tsp vanilla extract
• icing sugar, to dust
• 200g fat-free Greek yogurt
• 1 large ripe mango, peeled, stoned and diced
• 4 passion fruits, pulp only
• icing sugar (optional) and a few physalis, to decorate
• raspberry sauce, to serve (see 'Try' below)

Method

1. Preheat the oven to 150C/ gas 2/fan 130C. Line a 33x23cm swiss roll tin with non-stick baking parchment. Beat the egg whites with an electric whisk until frothy and doubled in bulk. Slowly whisk in the caster sugar until thick and shiny. Mix the cornflour, vinegar and vanilla extract, then whisk into the egg whites.
2. Spoon into the tin and level the surface carefully, so you don’t push out the air. Bake for 30 minutes until the meringue surface is just firm.
3. Remove from the oven and cover with damp greaseproof paper for 10 minutes. Dust another sheet of greaseproof paper with icing sugar. Discard the damp paper and turn the meringue out on to the sugarcoated paper. Peel off the lining paper, then spread yogurt over the meringue and scatter with mango and passion fruit. Use the paper to roll up the roulade from one short end. Keep the join underneath. Sift a little icing sugar on top if you like, decorate with physalis and serve with raspberry sauce.

source bbcgoodfood

Mushroom & thyme risotto

Using a mixture of quinoa and rice gives a light texture and lovely nutty flavour to this dish.

Ingredients

• 1 tbsp olive oil
• 350g chestnut mushrooms, sliced
• 100g quinoa
• 1l hot vegetable stock
• 175g risotto rice
• handful thyme leaves
• handful grated parmesan or vegetarian alternative
• 50g bag rocket, to serve

Method

1. Heat the oil in a medium pan, sauté the mushrooms for 2-3 mins, then stir in the quinoa. Keeping the vegetable stock warm in a separate pan on a low heat, add a ladle of the stock and stir until absorbed. Stir in the rice and repeat again with the stock, until all the stock has been used up and the rice and quinoa are tender and cooked.
2. Stir in the thyme leaves, then divide between 4 plates or bowls. Serve topped with grated Parmesan and rocket leaves.

source bbcgoodfood