VEGETARIAN RECIPES
Aubergine and feta rolls recipe
information
Calories per serving 120.
ingredients
1 aubergine, trimmed at each end
2 tablespoons olive oil
100 g (3 1/2 oz) feta cheese, crumbled
225 g (8 oz) plum tomatoes, chopped finely
1 tablespoon pesto
salt and freshly ground black pepper
1 teaspoon balsamic vinegar, to serve
method
1. Slice the aubergine lengthways into six thin slices, discarding the end slices.
2. Brush each slice with a little olive oil and cook on a griddle pan for 2 - 3 minutes on each side.
3. Transfer the slices to a plate and set aside.
4. Preheat the oven to Gas Mark 5/190°C/fan oven 170°C.
5. To make the filling, mix together the feta cheese, tomatoes, pesto and seasoning.
6. Place a little of the filling on the top end of each aubergine slice.
7. Roll up each slice, enclosing the filling, and secure the roll with a cocktail stick.
8. Line a baking sheet with non stick baking parchment.
9. Place the aubergine rolls on the baking sheet and bake for 15 minutes.
10. Drizzle each roll with a few drops of balsamic vinegar.
11. Serve the rolls warm, allowing one for each person.
Aubergine and Tomato Bake recipe
information
Preparation time 50 minutes, Cooking time 45 minutes, Oven temperature 200°C, 400°F, gas 6, Calories 95 per portion
ingredients
2 aubergines, cubed
salt and pepper
1 onion, chopped
2 cloves garlic, crushed
1 - 2 tablespoons oil
2 courgettes, diced
400 g (14 oz) can plum tomatoes
1 teaspoon ground cumin
For the topping
50 g (2 oz) butter or margarine
100 g (4 oz) plain flour
25 g (1 oz) unroasted sesame seeds
salt and pepper
knobs of butter
method
1. Place the aubergine in a colander, sprinkle with salt and leave to drain for 30 minutes. Rinse, drain and pat dry.
2. Fry the onion and garlic in the oil until soft. Add the aubergine and courgette and fry for a further 5 minutes.
3. Pour in the tomatoes, add the cumin and seasoning and bring to the boil.
4. Rub the fat into the flour until the mixture resembles fine breadcrumbs. Stir in the sesame seeds and seasoning.
5. Pour the vegetable mixture into an ovenproof dish, spread the crumble mixture on top and dot with the butter.
6. Bake in a moderately hot oven for 30 minutes, or until the top is golden.
Baked Stuffed Courgettes recipe
information
Preparation time 20 minutes, Cooking time 20 minutes, Oven temperature 200°C, 400°F, gas 6, Calories 250 per portion
ingredients
4 large courgettes
1 onion, finely chopped
1 tablespoon oil
50 g (2 oz) Lancashire cheese, grated
25 g (1 oz) butter
25 g (1 oz) plain flour
300 ml (1/2 pint) milk
salt and pepper
2 teaspoons sesame seeds
watercress sprigs to garnish
method
1. Cut the courgettes in half lengthways, scoop out the middle and chop finely.
2. Cook the onion in the oil until soft. Mix with the chopped courgette and cheese.
3. Melt the butter in a saucepan, stir in the flour and cook for 2 minutes.
4. Gradually add the milk, stirring continuously. Add the courgette and cheese mixture, season to taste with salt and pepper. Spoon the filling into the courgette shells and place in an ovenproof dish.
5. Sprinkle over the sesame seeds and bake in a moderately hot oven for about 20 minutes. Serve hot, garnished with sprigs of watercress.
Cook's Tip
For an attractive main dish, cook swedes and carrots together, drain and mash. Pipe between the courgettes in the dish, top with grated cheese and bake as above.
Beany Vegetable Hotpot with Cider and Parsley Dumplings recipe
For the hotpot
3 tbsp vegetable oil
140 g leeks, thickly sliced on the diagonal, well washed
450 g diced mixed winter vegetables
150 ml medium dry cider
1 x 400 g tin mixed beans / pulses in water / brine, drained
2 fat cloves garlic, crushed
1 bay leaf
1 tsp dried thyme
1 x 400 g tin tomatoes
2 tsp cornflour
For the dumplings
170 g self-raising wholemeal flour
85 g butter or hard vegetarian margarine, at room temperature
6 tbsp fresh parsley, chopped
salt and freshly ground black pepper
method
1. Pre-heat oven to 180°C/350°F/gas 4
2. You will need a 1.7 litre capacity casserole dish with lid
3. First, saute the vegetables for the hotpot: Gently heat the oil in a large heavy saucepan. Add the leeks and diced vegetables. Cook gently over medium heat, stirring occasionally, until the vegetables start to brown (approximately 20 minutes).
4. Meanwhile, make the dumplings: Sift the flour into a large bowl and season with salt and pepper. Rub the butter/ margarine into the flour with fingertips, until the mixture resembles coarse breadcrumbs. Stir in the parsley, and just enough cold water to bind the mixture to a soft but not sticky dough (approximately 75ml water). Form into 8 balls.
5. Back to the hotpot: Add to the pan of sauteed vegetables all the remaining hotpot ingredients except cornflour. Bring to the boil. Mix the cornflour with 2 x 15ml spoons cold water and stir into the boiling vegetable mixture. Mix well, season with salt and pepper, and transfer to casserole dish.
6. Arrange the dumplings on top of the hotpot. Cover with the lid, and bake until the dumplings are cooked, and the vegetables are tender (approximately 45 minutes, depending on the temperature of the casserole when it goes into the oven).
Broccoli and blue cheese gratin recipe
information
Calories per serving 325.
ingredients
350 g (12 oz) baby new potatoes, scrubbed and halved
450 g (1 lb) broccoli, broken into florets
25 g (1 oz) polyunsaturated margarine
25 g (1 oz) plain white flour
1 teaspoon English mustard powder
300 ml (10 fl oz) skimmed milk
100 g (3 1/2 oz) blue cheese (e.g. Stilton), crumbled
15 g (1/2 oz) fresh white breadcrumbs
1 tablespoon sunflower oil
salt and freshly ground black pepper
method
1. Cook the potatoes in lightly salted, boiling water for 12-15 minutes until tender, Cook the broccoli in lightly salted, boiling water for 5 minutes. Drain the potatoes and broccoli thoroughly.
2. Meanwhile, melt the margarine in a small saucepan and stir in the flour and mustard powder Cook, stirring, for 30 seconds. Gradually add the milk and cook, stirring, until you have a smooth, thickened sauce. Reduce the heat to very low and stir the cheese into the sauce. Simmer very gently for 5 minutes, stirring from time to time. Season to taste.
3. Mix the potatoes and broccoli with the cheese sauce, and spoon the mixture into a flameproof dish. Mix together the breadcrumbs and oil, and scatter over the top. grill/broil under a medium heat for 3-5 minutes until the topping is golden and crispy.
Broccoli and stilton soup recipe
information
Calories per serving 155. Vegetarian Recipe
ingredients
45O g (1 lb) broccoli, broken into florets
225 g (8 oz) leeks, sliced
225 g (8 oz) potatoes, peeled and diced
1.2 litres (2 pints) vegetable stock
50 g (1 3/4 oz) blue Stilton, crumbled
salt and freshly ground black pepper
method
1. Place the broccoli in a large saucepan with the leeks and potatoes.
2. Add the stock and bring to the boil.
3. Reduce the heat, cover and simmer for 20 minutes.
4. Blend the soup in a food processor or liquidiser in batches, and return the soup to a clean saucepan. Reheat gently.
5. Add the Stilton and heat, stirring, until the cheese dissolves.
6. Season to taste and ladle into four warmed bowls.
Button mushroom provencal recipe
information
Calories per serving 395.
ingredients
1 teaspoon olive oil
350 g (12 oz) button mushrooms
2 shallots, chopped finely 1 garlic clove, crushed
4 tablespoons medium white wine
225 g can of chopped tomatoes
1/2 teaspoon caster sugar
2 x 75 g (2 3/4 oz) pieces of French bread
2 tablespoons chopped fresh parsley
salt and freshly ground black pepper
method
1. Heat the olive oil in a frying pan and add the mushrooms, shallots and garlic. Stir fry for 2 minutes and then pour in the wine, tomatoes and sugar
2. Bring to the boil and then cook over a fairly high heat for 10 minutes, until the sauce reduces a little.
3. Meanwhile, toast the French bread pieces until they are lightly golden. Once the mushroom sauce has reduced, stir in the parsley and season to taste.
4. Arrange the toasts on two serving plates and spoon the mushrooms on top.
Cajun potato skins recipe
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Calories per serving 225.
ingredients
3 x 225 g (8 oz) large baking potatoes
2 teaspoons Cajun spice mix
1 tablespoon sunflower oil
1 teaspoon salt flakes
For the salsa
225 g (8 oz) mango, diced finely
1 red onion, chopped finely
finely grated zest and juice of 1 lime
1 teaspoon olive oil
225 g (8 oz) plum tomatoes, skinned and chopped finely
2 tablespoons chopped fresh coriander
method
1. Preheat the oven to Gas Mark 6/200°C/fan oven 180°C.
2. Prick the potatoes all over and bake them for 50 minutes.
3. Carefully remove them from the oven and slice them in half.
4. Using a small spoon, scoop out the potato flesh from the centre of each half, don't discard the flesh as you can use it for mashed potato at a later date.
5. Cut each potato shell in half.
6. Place the 12 potato skins in a large plastic container with a tight fitting lid and add the Cajun spice, oil and salt flakes.
7. Shake the container well, so each potato skin gets a light coating.
8. Arrange the potato shells on a baking sheet lined with non stick baking parchment.
9. Return them to the oven for 20 minutes, until they are crunchy.
10. To make the salsa, mix together the mango, red onion, lime zest and juice, olive oil, tomatoes and coriander Chill in the fridge until ready to serve.
11. Serve three crispy Cajun skins per person with a bowl of salsa for dipping.
Carrot and butter bean terrine recipe
information
Calories per serving 250.
ingredients
balsamic vinegar.
700 g (1 lb 9 oz) carrots, diced
1 onion, chopped
1 garlic clove, crushed
600 ml (20 fl oz) vegetable stock
1 teaspoon ground coriander
2 large eggs
25 g (1 oz) fresh white or wholemeal breadcrumbs
420 g can of butter beans, drained and rinsed
150 g (5 1/2 oz) low fat soft cheese with garlic and herbs
salt and freshly ground black pepper
method
1. Place the carrots, onion, garlic and stock in a large saucepan, and bring to the boil. Add the ground coriander and seasoning. Cover and simmer for 15 minutes until the carrots are tender
2. Drain well and mash thoroughly or blend in a food processor Beat in the eggs and stir in the breadcrumbs.
3. Line a 900 g (2 Ib) loaf tin with non stick baking parchment. Spoon half the mixture into the tin.
4. Mash the butter beans with the low fat soft cheese or blend them together in a food processor Spread this over the carrot mixture in the tin. Top with the remaining carrot mixture.
5. Cover the terrine with a sheet of non stick baking parchment, and then cover the whole tin with foil.
6. Plate the tin in a large saucepan or wok and pour in enough water to come halfway up the sides of the tin. Bring the water to the boil, cover and reduce the heat. Alternatively, place the tin in a roasting tray with water and bake at Gas Mark 5/190°C/fan oven 170°C. Simmer gently for I hour Check the water level from time to time and top up with boiling water if necessary.
7. Carefully lift the tin out of the water, remove the foil and baking parchment and let it cool.
8. Run a round bladed knife around the edge of the terrine to loosen the edges.
9. Place a serving platter on top of the tin, and then turn the tin upside down so the terrine drops out on to the platter, Cut it into eight slices and serve two slices per person.
Cheese and onion flan recipe
information
Calories per serving 395.
For the pastry
150 g (5 1/2 oz) plain white flour plus 2 teaspoons for rolling
a pinch of salt
75 g (2 3/4 oz) polyunsaturated margarine
For the filling
1 teaspoon olive oil
3 onions, sliced thinly
1 garlic clove, crushed
3 tablespoons vegetable stock
2 eggs
150 ml (5 fl oz) skimmed milk
125 g (4 1/2 oz) low fat soft cheese
salt and freshly ground black pepper
method
1. Preheat the oven to Gas Mark 6/200°C/fan oven 180°C.To make the pastry, sift the flour and salt in a mixing bowl. Rub in the margarine using your fingertips until the mixture resembles fine breadcrumbs. Mix in enough cold water to make a soft dough.
2. Roll out the pastry on a lightly floured surface and use it to line a 20 cm (8 inch) loose bottomed flan tin. Line the base of the pastry with non stick baking parchment and fill the flan up with baking beans. Bake in the oven for 10 minutes, and then remove the beans and paper and bake 'blind' for a further 10 minutes.
3. Meanwhile, heat the oil in a medium saucepan and add the onions, garlic and stock. Cover and cook gently for 15 minutes until the onions have softened. Remove the cover, turn up the heat and cook until the liquid evaporates.
4. Whisk together the eggs, milk, soft cheese and seasoning.
5. Arrange the cooked onion mixture over the base of the pastry case.
6. Carefully pour the egg mixture over the top and return the flan to the oven for 20 minutes, until the filling is set and golden.
7. Cut into wedges to serve.
Chick pea pilau recipe
information
Calories per serving 415.
ingredients
low fat cooking spray
1 onion, chopped finely
1 garlic clove, crushed
300 g (10 1/2 oz) basmati rice
1 teaspoon cumin seeds
1 teaspoon ground coriander
1/2 teaspoon mild chilli powder
1 teaspoon paprika
225 g (8 oz) carrots, diced finely
225 g (8 oz) courgettes, diced
227 g can of chopped tomatoes
600 ml (20 fl oz) vegetable stock
410 g can of chick peas, rinsed and drained
150 g (5 1/2 oz) baby spinach leaves, washed and drained
2 tablespoons chopped fresh coriander
salt and freshly ground black pepper
method
1. Spray a large saucepan with low fat cooking spray, and add the onion and garlic. Stir in the rice, cumin seeds, ground coriander chilli powder and paprika, and cook for 1 minutes.
2. Stir in the carrots, courgettes, tomatoes and stock, and bring to the boil. Coven reduce the heat and simmer for 10 minutes.
3. Add the chick peas, spinach, fresh coriander and seasoning, and stir well.
4. Cover and cook for a further 2 - 3 minutes, until the rice is tender and the liquid has been absorbed.
Chickpea and Spinach Curry with Soft Eggs recipe
information
Calories per serving 440
ingredients
225 g (8oz) dried chickpeas
1 tsp cumin seeds
2 tsp coriander seeds
3 large cloves garlic
450 g (1lb) tomatoes
2 rounded tsp tamarind paste
150 ml hot water
2 tbsp groundnut oil
50 g (2 oz) butter
1 tsp ground turmeric
2 tsp mustard seeds
1/4 tsp cayenne pepper
450 g(1lb) fresh spinach
4 medium or large eggs
handful fresh coriander leaves, roughly chopped
salt
method
1. Soak the chickpeas in water overnight. Drain and boil in plenty of water until really soft. This can take anything from 45 minutes to over 2 hours, depending on the age of the chickpeas. Drain well.
2. Grind the cumin and coriander seeds finely.
3. Peel the garlic and chop roughly.
4. Put the tomatoes in a bowl, cover with boiling water and leave for 2 minutes, then peel and chop roughly.
5. Put the tamarind paste into a measuring jug, add the hot water and stir to mix.
6. Put the oil and butter in a wide, heavy, heatproof casserole over a medium heat.
7. Then stir in the turmeric and the ground cumin and coriander.
8. Next add the garlic and chopped tomatoes, the tamarind water, mustard seeds, cayenne pepper and a sprinkling of salt.
9. Add the cooked chickpeas, cover the dish and cook gently on top of the stove, stirring once or twice, for about 15 minutes.
10. Meanwhile, wash the spinach and add the whole leaves to the casserole.
11. Cover again and continue cooking for about 5 minutes, until the spinach is soft.
12. Remove the lid and, if the mixture is slightly liquid, bubble it for a few minutes, stirring in the open dish until it is fairly thick and mushy.
13. Lower the heat and make 4 depressions in the chickpea and spinach mixture. Break the eggs carefully into these depressions. Cover again and cook for 6 - 8 minutes, until the eggs are just set - they should still be runny in the centre. Sprinkle with roughly chopped coriander leaves and serve immediately.
Country Baked Mushrooms recipe
ingredients
4 large flat mushrooms
1 small onion
1 clove garlic
75 g butter
2.5 ml spoon dried mixed herbs
100 g fresh wholemeal breadcrumbs
salt and freshly ground pepper
To serve
50 g mixed salad leaves
parsley
method
1. Preheat the oven to 200°C/400°F/gas mark 6
2. Peel the skin from the mushrooms. Pull out the stalks and finely chop.
3. Peel and finely chop the onion and garlic.
4. Melt the butter in a frying pan and gently cook the mushroom stalks, onion and garlic with the dried herbs for 5 minutes, until just softened.
5. Using a draining spoon, transfer the cooked vegetables to a mixing bowl, reserving the pan juices.
6. Stir in the breadcrumbs and seasoning.
7. Pile the mixture into the mushroom caps and place on a baking sheet.
8. Spoon over the reserved cooking juices and bake for 15 - 20 minutes, until tender and golden.
To serve
Serve on a bed of mixed organic salad leaves, garnished with organic parsley
Courgette and potato soup recipe
information
Calories per serving 125. Vegan Recipe Vegetarian Recipe
ingredients
low fat cooking spray
1 small onion, chopped finely
1 garlic clove, crushed
150 g (5 1/2 oz) potatoes, peeled and diced
225 g (8 oz) courgettes, grated coarsely
1 teaspoon ground coriander
600 ml (20 fl oz) vegetable stock
2 tablespoons light soy sauce
freshly ground black pepper
1 tablespoon chopped fresh coriander, to garnish
method
1. Spray a large saucepan with low fat cooking spray.
2. Place the pan on the heat, and add the onion and garlic.
3. Cook over a medium heat for 5 minutes until the onion has softened, but not browned.
4. Add the potatoes, courgettes and ground coriander, and cook for a further 2 - 3 minutes.
5. Add the stock and soy sauce, and bring to the boil.
6. Reduce the heat and simmer for 15 minutes, until the potatoes have broken down.
7. Season to taste with freshly ground black pepper and ladle into two warmed soup bowls.
8. Garnish with the fresh coriander and serve.
Creamy cauliflower and broccoli soup recipe
information
Calories per serving 120. Vegetarian Recipe
ingredients
1 onion, chopped finely
450 g (1 lb) cauliflower, broken into florets
350 g (12 oz) broccoli, broken into florets
600 ml (20 fl oz) vegetable stock
425 ml (15 fl oz) skimmed milk
2 tablespoons cornflour
salt and freshly ground black pepper
method
1. Place the chopped onion, cauliflower and broccoli in a large saucepan.
2. Pour in the stock and bring to the boil.
3. Reduce the heat, cover and simmer for 20 minutes.
4. Transfer the soup to a food processor or liquidiser in batches, and blend until smooth.
5. Return the soup to a clean saucepan and add the milk. Cook, stirring, until the soup just comes to the boil.
6. Mix the cornflour with a little cold water to make a paste and stir this into the soup.
7. Cook, stirring, until the liquid thickens a little.
8. Season to taste and serve the soup piping hot
Curried aubergine soup recipe
information
Calories per serving 80. Vegan Recipe Vegetarian Recipe
ingredients
1 onion, chopped
1 garlic clove, crushed
1 tablespoon medium curry powder
1 aubergine, diced
225 g (8 oz) carrots, diced
850 ml (1 1/2 pints) vegetable stock
400 g can of chopped tomatoes
salt and freshly ground black pepper
1 tablespoon chopped fresh coriander, to garnish
method
1. Place the onion, garlic, curry powder aubergine and carrots in a large saucepan.
2. Add the stock, chopped tomatoes and seasoning.
3. Bring to the boil and then simmer for 25 minutes, until the aubergine is very pulpy.
4. Transfer the soup to a food processor or liquidiser in batches.
5. Blend for a very short time, so the texture of the soup is not entirely smooth.
6. Heat through in a clean saucepan. Garnish with coriander
Curried sweet potato and lentil soup recipe
information
Calories per serving 170. Vegan Recipe Vegetarian Recipe
ingredients
45O g (1 lb) sweet potatoes, peeled and diced
1 onion, chopped finely
1 garlic clove, crushed
1 tablespoon medium curry powder
85O ml (1 1/2 pints) vegetable stock
50 g (1 3/4 oz) dried split red lentils
salt and freshly ground black pepper
2 tablespoons chopped fresh coriander, to garnish
method
1. Place the sweet potatoes, onion, garlic, curry powder, stock and lentils in a large saucepan and bring to the boil.
2. Reduce the heat, cover and simmer gently for 30 minutes, stirring from time to time.
3. Transfer the soup to a food processor or liquidiser in batches, and blend until smooth.
4. Return the soup to a clean saucepan and heat through.
5. Season to taste, ladle the soup into four warmed bowls and garnish with fresh coriander
Falafel with cucumber salsa recipe
information
Calories per serving I45.
For the falafel
410 g can of chick peas, rinsed and drained
1 garlic clove, crushed
50 g (1 3/4 oz) wholemeal breadcrumbs
4 spring onions, sliced thinly
1 egg
1 teaspoon ground cumin
low fat cooking spray
salt and freshly ground black pepper
1/2 Iceberg lettuce, shredded, to serve
For the salsa
175 g (6 oz) cucumber, diced finely
3 tablespoons chopped fresh coriander
1 tablespoon mint jelly
150 ml (5 fl oz) low fat plain yogurt
method
1. Preheat the oven to Gas Mark 5/190°C/fan oven 170°C.
2. To make the falafel, place the chick peas, garlic, breadcrumbs, spring onions, egg, cumin and seasoning in a food processor and blend until smooth. If you don't have a food processor, mash the ingredients together thoroughly.
3. Line a baking sheet with non stick baking parchment. Using your hands, shape the chick pea mixture into 20 small balls. Place them on the prepared baking sheet and spray them lightly with low fat cooking spray. Bake for 15 minutes.
4. Meanwhile, make the salsa. Mix together the cucumber coriander; mint jelly and yogurt and spoon this into four small dishes. Serve five falafel each, hot or cold, on a bed of shredded lettuce with the salsa for dipping.
Fruit and Vegetable Kebabs recipe
information
Preparation time 10 minutes, Cooking time 10 minutes, Calories 110 per portion
ingredients
1 courgette, sliced
8 canned pineapple chunks
1 small green pepper, deseeded and cut into squares
8 canned apricot halves
8 button mushrooms
1 small onion, quartered
4 cherry tomatoes
1 tablespoon oil
salt and pepper
method
1. Divide the prepared kebab ingredients equally between four long skewers and thread on. Mix a little juice from the canned pineapple with the oil and seasoning, and brush over the kebabs.
2. Cook under a hot grill for about 10 minutes, turning and basting occasionally. Serve hot on a bed of rice and accompany with a green salad.
Cook's Tip
Marinate the ingredients in 2 tablespoons chopped fresh herbs, 4 tablespoons oil, garlic salt and 4 tablespoons orange juice for several hours. Baste generously with marinade during cooking.
Goat's cheese salad recipe
information
Calories per serving 300.
ingredients
150 g (5 1/2 oz) French stick, cut into 2.5 cm (1 inch) slices
low fat cooking spray
150 g (5 1/2 oz) goat's cheese, sliced thinly
225 g (8 oz) fine green beans
2 Little Gem lettuces, shredded
150 g (5 1/2 oz) baby spinach leaves
salt and freshly ground black pepper
For the dressing
1 teaspoon white wine vinegar
1 teaspoon caster sugar
1 teaspoon sesame oil
method
1. Preheat the oven to Gas Mark 5/l90°C/fan oven 170°C.
2. Spray each slice of French stick with a little low fat cooking spray and bake in the oven for 5 minutes until crunchy.
3. Top the bread with the goat's cheese slices and return to the oven for 5 minutes, until the cheese begins to melt.
4. Meanwhile, cook the beans in lightly salted, boiling water for 2 minutes.
5. Drain and refresh them under cold running water, Toss them together with the lettuce and spinach.
6. Mix together the dressing ingredients and drizzle this over the salad.
7. Toss everything thoroughly and then divide the salad between four plates.
8. Top the salad with the goat's cheese toasts and a generous grinding of black pepper
Lentii Loaf recipe
information
Preparation time 15 minutes, Cooking time 1 1/2 hours, Oven temperature 180°C, 350°F, gas 4, Calories 390 per portion
ingredients
225 g (8 oz) red lentils
600 ml (1 pint) boiling water
1 onion, chopped
2 cloves garlic, crushed
1 tablespoon oil
100 g (4 oz) fresh brown breadcrumbs
100 g (4 oz) Cheddar cheese, grated
1 tablespoon chopped parsley
1/2 teaspoon dried mixed herbs
1 egg
salt and pepper
halved hazelnuts to garnish
method
1. Line a 1 kg (2 lb) loaf tin with greaseproof paper, grease well.
2. Cook the lentils in the boiling water for about 30 minutes, or until all the water has been absorbed and the lentils are mushy, stir frequently towards the end of the cooking time.
3. Cook the onion and garlic in the oil until soft. Mix with the lentils and remaining ingredients and season to taste. Pack the lentil mixture into the prepared tin, cover with a sheet of greaseproof paper and bake in a moderate oven for 1 hour. Serve garnished with hazelnuts.
Lentil curry recipe
information
Calories per serving 405.
ingredients
low fat cooking spray
1 small onion, sliced
1 garlic clove, crushed
1 small red pepper, de-seeded and diced
175 g (6 oz) potatoes, peeled and diced
175 g (6 oz) carrots, diced finely
125 g (4 1/2 oz) dried, split red lentils
2 tablespoons curry powder
450 ml (16 fl oz) vegetable stock
S0 ml (2 fl oz) 88% fat free coconut milk
salt and freshly ground black pepper
2 tablespoons chopped fresh coriander, to serve
method
1. Spray a large saucepan with low fat cooking spray and add the onion, garlic, red pepper potatoes, carrots, lentils and curry powder Cook, stirring, for 2-3 minutes until all the ingredients are coated with the curry powder
2. Stir in the stock, seasoning and coconut milk, and bring to the boil. Reduce the heat, cover and simmer for 40 minutes, stirring occasionally to prevent sticking. At the end of the cooking time, the lentils should have absorbed most of the liquid and become soft and fluffy in texture.
3. Spoon the curry into a warmed serving dish and scatter with coriander
Lentil moussaka recipe
information
Calories per serving 395.
ingredients
2 teaspoons olive oil
1 onion, chopped
2 garlic cloves, crushed
150 g (5 1/2 oz) dried, split red lentils
300 ml (10 fl oz) vegetable stock
1 teaspoon dried marjoram
420 g can of chopped tomatoes
2 tablespoons tomato puree
450 g (1 lb) potatoes, peeled and sliced thinly (5 mm/1/4 inch)
1 aubergine, sliced thinly
25 g (1 oz) polyunsaturated margarine
25 g (1 oz) plain white flour
300 ml (10 fl oz) skimmed milk
a pinch of ground nutmeg
25 g (1 oz) Parmesan cheese, grated
1 beefsteak tomato, sliced
salt and freshly ground black pepper
method
1. Heat the olive oil in a large saucepan, and add the onion and garlic. Cover and cook over a low heat for about 8-IO minutes until the onion has softened, but not browned.
2. Stir in the lentils, stock, marjoram, chopped tomatoes, tomato puree and seasoning, and bring to the boil. Cover and simmer for 25 minutes, stirring from time to time, until the lentils are tender and have absorbed most of the liquid.
3. Meanwhile, cook the potato slices in lightly salted, boiling water for 10 minutes, until tender Drain well and set aside.
4. Cook the aubergine slices in lightly salted, boiling water for 5 minutes. Drain well and set aside.
5. Heat the margarine in a small saucepan and stir in the flour Gradually add the milk and cook, stirring, until you have a smooth sauce. Beat in the nutmeg and Parmesan cheese.
6. Preheat the oven to Gas Mark 4/1 80°C/fan oven I 60°C Spoon the lentil mixture into an ovenproof dish and top with the sliced potatoes followed by the aubergine. Spoon the cheese sauce over the top.
7. Top with tomato slices and bake in the oven for 30 minutes. Cut the moussaka into squares to serve.
Mediterranean macaroni cheese recipe
information
Calories per serving 360.
ingredients
425 ml (15 fl oz) skimmed milk
25 g (1 oz) cornflour
1 teaspoon English mustard
100 g (3 1/2 oz) half fat Red Leicester cheese, grated
225 g (8 oz) quick cook macaroni
5O g (1 3/4 oz) stoned black olives, halved
2 tablespoons torn fresh basil
2 beefsteak tomatoes, sliced
salt and freshly ground black pepper
method
1. Reserve 3 tablespoons of milk and heat the rest, until just boiling. In a bowl, mix the cornflour to a paste with the reserved milk. Pour the hot milk into the cornflour paste and stir well. Return the mixture to a clean pan and cook, stirring, until the sauce thickens. Add the mustard and cheese, and stir until the cheese melts. Season to taste.
2. Cook the macaroni in lightly salted, boiling water for about 5 minutes according to the packet instructions. Drain the macaroni well and mix it into the cheese sauce along with the halved olives and basil.
3. Preheat the oven to Gas Mark 5/l90°C/fan oven I70°C. Spoon the macaroni mixture into an ovenproof dish and arrange the tomato slices on top. Season with black pepper Bake in the oven for 20 minutes until bubbling. Serve hot.
Mixed Bean Curry recipe
information
Preparation time 20 minutes, plus overnight soaking, Cooking time 1 hour 20 minutes, Calories 235 per portion
ingredients
100 g (4 oz) dried red kidney beans
100 g (4 oz) dried black-eye beans
1 onion, chopped
1 - 2 cloves garlic, crushed
1 - 2 tablespoons oil
1/2 teaspoon chilli powder
1 teaspoon ground ginger
1 tablespoon ground cumin
1 tablespoon ground coriander
1/2 teaspoon turmeric
juice of 1 lemon
1 (400-g/14-oz) can tomatoes
150 ml (1/4 pint) vegetable stock
salt and pepper
chopped parsley to garnish
method
1. Soak the beans in cold water overnight. Drain and put in a large saucepan. Cover with fresh water and bring to the boil. Boil rapidly for 10 minutes then reduce the heat and simmer for 30 minutes.
2. Drain. Cook the onion and garlic in the oil until soft. Add the spices and cook over a gentle heat for 2 - 3 minutes. Add the lemon juice, tomatoes and stock and bring to the boil.
3. Reduce the heat, add the beans and cover the pan. Simmer gently for 30 - 40 minutes, or until the beans are tender and the excess liquid has been absorbed.
4. Season to taste, garnish with chopped parsley and serve with brown rice, poppadums and a suitable relish or chutney.
Cook's Tip
A spicy egg side dish tastes good with this curry. Roughly chop 4 hard-boiled eggs, sprinkle with chopped onion, chopped fresh coriander and chilli powder.
Moroccan couscous salad recipe
information
Calories per serving 295.
ingredients
275 g (9 1/2 oz) couscous
a pinch of ground cinnamon
300 ml (10 fl oz) boiling vegetable stock
50 g (1 3/4 oz) ready to eat dried apricots
225 g (8 oz) cucumber, chopped finely
175 g (6 oz) tomatoes, de-seeded and chopped finely
zest of 1 lemon
2 tablespoons fresh lemon juice
3 tablespoons chopped fresh mint
salt and freshly ground black pepper
method
1. Place the couscous in a bowl with the cinnamon.
2. Pour over the boiling stock, mix well and cover the bowl with clingfilm. Leave to stand for 10 minutes.
3. Using scissors, snip the apricots into small pieces.
4. Fluff up the couscous with a fork - by this time all the grains should be plump and separate from each other
5. Add the apricots, cucumber tomatoes, lemon zest, lemon juice, mint and seasoning.
6. Cover the salad and chill until required.
Pear and Blue Cheese recipe
ingredients
2 ripe pears
75 g Dolcelatte, Roquefort or Gorgonzola cheese
2 ripe avocados
100 g fris�e lettuce
50 g pecan halves
2 tbsp lemon juice
4 tbsp ready made Italian-style salad dressing
2 tbsp chives, freshly chopped
method
1. Halve the avocados and prise out the stone, then thinly slice the flesh.
2. Place in a shallow bowl and sprinkle with half the lemon juice.
3. Wash and dry the pears, and then remove the core.
4. Halve and cut into thin slices.
5. Place in the bowl and sprinkle with the remaining lemon juice.
6. Line 4 side plates with some frisée lettuce and pile the slices of pear on top of each.
7. Break off small pieces of cheese and sprinke over the top.
8. Cut the pecans into thin slivers and add them to the salads as well.
9. Just before serving, drizzle over the dressing and sprinkle with chives
Pitta pockets with roasted vegetables recipe
information
Calories per serving 255.
ingredients
125 g (4 1/2 oz) courgettes, cut into chunks
1 red onion, cut into wedges
1/2 aubergine, cubed
1 small green pepper, de-seeded and diced
1 tablespoon balsamic vinegar
low fat cooking spray
100 g (3 1/2 oz) cherry tomatoes, halved
75 g (2 3/4 oz) low fat soft cheese with garlic and herbs, cubed
2 medium pitta breads
salt and freshly ground black pepper
method
1. Preheat the oven to Gas Mark 5/190°C/fan oven 170°C. Line a roasting tin with non stick baking parchment.
2. In a large mixing bowl, mix together the courgettes, onion, aubergine and green pepper with the balsamic vinegar and seasoning. Spray with a little low fat cooking spray.
3. Arrange the vegetables in the roasting tin and cook for 25 minutes, turning them halfway through. Remove from the oven and mix in the tomatoes and cheese. Return to the oven for 5 minutes.
4. Warm the pitta breads in the oven for the last 5 minutes of the roasting time.
5. Split the warm pittas lengthways. Pile the cooked mixture into the breads and serve
Plain and simple gnocchi with tomatoes recipe
information
Calories per serving 245.
ingredients
400 g can of chopped tomatoes
2 tablespoons medium dry white wine
1 garlic clove, crushed
1 teaspoon caster sugar
2 tablespoons tomato puree
225 g (8 oz) fresh gnocchi
2 tablespoons torn fresh basil
salt and freshly ground black pepper
method
1. Place the tomatoes in a medium saucepan with the wine, garlic, sugar, tomato puree and seasoning.
2. Bring to the boil, reduce the heat and simmer for I 5 minutes.
3. Meanwhile, bring a large saucepan of lightly salted water to the boil and cook the gnocchi.
4. They cook very quickly in about 2-3 minutes. When they rise to the top of the water, they are done.
5. Drain the gnocchi well and add them to the tomato sauce. Scatter over the basil and serve
Potato Cakes recipe
information
Preparation time 20 minutes, plus 30 minutes to chill, Cooking time 10 - 15 minutes, Calories 400 per portion
ingredients
675 g (1 1/2 lb) potatoes, cooked
knob of butter or margarine
1 tablespoon milk
salt and pepper
1 onion, grated
50 g (2 oz) Cheddar cheese, grated
2 tablespoons chopped parsley
1 teaspoon mustard powder
flour to coat
1 egg, lightly beaten
100 g (4 oz) fresh wholemeal breadcrumbs
oil for frying
parsley sprig to garnish
method
1. Mash the potatoes with the butter or margarine, milk and seasoning until smooth. Allow to cool.
2. Mix in the onion, Cheddar, parsley and mustard. Divide the mixture into eight portions, shape into cakes and coat in flour.
3. Dip the cakes in the beaten egg and coat in the breadcrumbs, pressing them on well. Refrigerate for about 30 minutes. Shallow fry the cakes in oil, a few at a time, for a bout 2-3 minutes on each side.
4. Drain on absorbent kitchen paper and keep hot while cooking the remaining cakes. Garnish with parsley and serve immediately with a crisp green salad.
Cook's Tip
For a quick alternative substitute instant mashed potato. Add 2 tablespoons grated Parmesan cheese for a good cheesy flavour.
Ratatouille Crumble recipe
ingredients
4 tbsp olive oil
1 medium onion, chopped
1 medium aubergine, chopped
1 tbsp crushed garlic
2 medium courgettes chopped
1 medium red pepper, chopped
1 x 400 g tin tomatoes
1 level tbsp tomato puree
2 level tsp dried mixed herbs
salt and freshly ground black pepper and pinch of sugar to taste
For the crumble topping
225 g fresh breadcrumbs
225 g mature vegetarian cheddar cheese, finely grated
85 g chopped nuts
method
to make the ratatouille
1. Gently fry onion and aubergine in oil, over moderate heat, until onion is tender and transparent (approximately 15 minutes).
2. Add garlic, courgettes and pepper.
3. Cook gently for 10 minutes.
4. Add all remaining ingredients.
5. Simmer gently with lid on until the sauce is nice and thick (approximately 15 minutes).
6. Season to taste. Transfer to oven proof dish.
7. Pre-heat the oven to 200°C/400°F/gas mark 6.
to make the topping
1. Mix together breadcrumbs, cheese and nuts.
2. Season with plenty of freshly ground black pepper. Pile mixture on top of ratatouille.
3. Finally, bake: place in pre-heated oven, and bake until hot through and the topping is crisp and golden (approximately 30 minutes, depending on depth of dish and starting temperature of ratatouille).
Red pepper and basil cheesecake recipe
information
Calories per serving 225.
For the pastry
100 g (3 1/2 oz) plain white flour plus 2 teaspoons for rolling
1 tablespoon cornflour
50 g (1 3/4 oz) polyunsaturated margarine
a pinch of salt
For the filling
3 red peppers, de-seeded and halved
350 g (12 oz) low fat plain cottage cheese
2 eggs
2 tablespoons torn fresh basil
salt and freshly ground black pepper
method
1. To make the pastry, mix the flour and cornflour together in a bowl. Rub in the margarine with your fingertips, until the mixture resembles fine breadcrumbs. Add the salt and then stir in enough cold water to make a soft dough.
2. Preheat the oven to Gas Mark 5/l90°C/fan oven I70°C. On a lightly floured surface, roll out the pastry so it is big enough to line the base and sides of a 20 cm (8 inch) fluted loose bottomed flan tin.
3. Lift the pastry into the tin and prick the base with a fork. Line with non stick baking parchment and baking beans. Bake blind for 10 minutes. Remove the paper and the beans, and return the pastry to the oven for 10 minutes.
4. Meanwhile, grill the peppers under a high heat, skin side up, until the skins blacken and blisterTransfer the peppers to a polythene bag and seal. When they are cool enough to handle, peel off the skins and roughly chop the flesh.
5. Place the peppers, cottage cheese, eggs, basil and seasoning in a food processor and blend until smooth. Remove the pastry flan case from the oven and spoon in the pepper filling.
6. Return the flan to the oven for 20 minutes, until the filling has set and is firm to the touch. Allow to cool for 10 minutes before slicing into wedges to serve.
Rice and vegetable lunch pot recipe
information
Calories per serving 290
ingredients
225 g (8 oz) brown rice
225 g (8 oz) carrots, diced
1 onion, chopped
1 green pepper, de-seeded and diced
1 red pepper, de-seeded and diced
150 g (5 1/2 oz) mushrooms, sliced
2 tablespoons dark soy sauce
700 ml (1 1/4 pints) vegetable stock
2 tablespoons tomato puree
100 g (3 1/2 oz) frozen peas
method
1. Place the rice in a large saucepan with the carrots, onion, peppers and mushrooms.
2. Mix together the soy sauce, stock and tomato puree, and then add this mixture to the rice and vegetables.
3. Bring everything to the boil. Reduce the heat, cover and simmer gently for 35 minutes, stirring from time to time.
4. Stir in the frozen peas. Cover and cook for a further 5 - 10 minutes, until all the liquid has been absorbed and the rice is tender
5. Serve warm, or chill in the fridge and serve as a rice salad.
Ricotta and pesto mushrooms recipe
information
Calories per serving 170.
ingredients
450 g (1 lb) open cup (large) mushrooms (12 of similar size)
175 g (6 oz) baby spinach leaves
a pinch of ground nutmeg
low fat cooking spray
175 g (6 oz) ricotta cheese
2 tablespoons pesto
salt and freshly ground black pepper
method
1. Preheat the oven to Gas Mark 5/l90°C/fan oven 170°C.
2. Line a baking sheet with non stick baking parchment.
3. Remove the stalks from the mushrooms and chop them finely.
4. Place the chopped stalks in a medium saucepan with the spinach, nutmeg and 2 tablespoons of water
5. Cover and cook for 2 minutes until the spinach wilts.
6. Remove the pan from the heat, drain well and allow the mixture to cool a little.
7. Place the mushrooms, cup side down, on the baking sheet and spray each one with low fat cooking spray.
8. Bake them for 10 minutes.
9. Remove the mushrooms from the oven and drain away any liquid.Turn the mushrooms cup side up.
10. Mix the cooled spinach mixture with the ricotta cheese, pesto and seasoning.
11. Spoon this mixture into the mushroom cups.
12. Return the mushrooms to the oven for 10 minutes and then serve them hot, allowing three per person.
Roasted Bulgar Wheat Salad with Chickpeas and Sweetcorn recipe
ingredients
100 g Bulgar wheat
300 ml vegetable stock using a stock cube
100 g tinned drained sweetcorn
Bunch fresh spinach
1 red chilli, chopped
2 carrots
1 tbsp chopped parsley
100 g tinned chickpeas
Bag of assorted salad leaves
method
1. In a frying pan add the bulgar wheat and cook dry over a high heat until the granules begin to turn a golden colour about 6 - 7 minutes.
2. Once the granules have roasted to a deep golden colour slowly add the stock, garlic and ginger.
3. Cover with either a tight fitting lid or with clingfilm and leave to one side for 10 minutes while the bulgar wheat soaks up the liquid.
4. Once the bulgar wheat has soaked up all of the liquid remove the liquid and allow to cool slightly.
5. Meanwhile grate the carrots either finely or roughly and also chop the spinach.
6. Now add all the remaining ingredients including the spinach and carrots to the salad.
7. Mix well and serve in a large colourful dish.
8. The best thing to serve this salad with is some warm wholemeal bread and a bowl of green salad.
Roasted root cobbler recipe
information
Calories per serving 335.
ingredients
225 g (8 oz) carrots, cut into chunks
350 g (12 oz) swede, diced
350 g (12 oz) parsnips, diced
450 g (1 lb) leeks, sliced
150 ml (5 fl oz) vegetable stock
low fat cooking spray
295 g (10 oz) canned low fat condensed vegetable soup
For the cobbler
150 g (5 1/2 oz) self raising white flour plus
2 teaspoons for rolling
2 tablespoons chopped fresh parsley and chives
40 g (1 1/2 oz) polyunsaturated margarine
4 tablespoons low fat plain yogurt
1 tablespoon skimmed milk
a pinch of salt and freshly ground black pepper
method
1. Preheat the oven to Gas Mark 5/190°C/fan oven 170°C. Mix together the carrots, swede, parsnips and leeks and arrange them in a non stick roasting tin. Pour in the stock and spray the vegetables with low fat cooking spray. Roast in the oven for 25 minutes.
2. Mix the canned soup with the vegetables and spoon the mixture into an ovenproof dish.
3. For the cobbler, sift the flour and stir in the herbs and seasoning. Rub in the margarine with your fingertips until the mixture resembles fine breadcrumbs. Add the yogurt and enough cold water to make a soft dough.
4. Roll out the dough on a lightly floured surface to a thickness of about 1 cm (1/2 inch) and stamp out rounds with an 7 1/2 cm (3 inch) cutter Arrange them around the edge of the dish and brush with the milk.
5. Bake for 20-25 minutes until the cobbler topping is risen and golden
Sesame tofu stir fry recipe
information
Calories per serving 315.
ingredients
200 g (7 oz) firm tofu
1 garlic clove, crushed
5 cm (2 inch) piece of root ginger, peeled and grated
2 tablespoons Teriyaki sauce
2 tablespoons tomato ketchup
1 tablespoon sherry
1 teaspoon sesame oil
1 tablespoon sesame seeds
low fat cooking spray
175 g (6 oz) carrots, cut into matchsticks
100 g (3 1/2 oz) sugar snap peas, halved diagonally
100 g (3 1/2 oz) baby sweetcorn, halved
1 red pepper, de-seeded and sliced
100 g (3 1/2 oz) fresh beansprouts
method
1. Place the tofu in a shallow non-metallic dish. Mix together the garlic, ginger,Teriyaki sauce, tomato ketchup, sherry, sesame oil and sesame seeds and pour this over the tofu. Cover and leave to marinate for up to I hour.
2. Spray a large non stick frying pan or wok with low fat cooking spray. Drain the tofu, reserving the marinade, and add it to the pan. Stir fry for 5 minutes over a high heat.
3. Add the carrots, sugar snap peas, baby sweetcorn and red pepper to the pan and stir fry for a further 5 minutes.
4. Add the reserved marinade and beansprouts and cook for a further 2-3 minutes, until the beansprouts have softened and the juices are bubbling. Serve hot
Spinach and soft cheese roulade recipe
information
Calories per serving 165.
ingredients
200 g (7 oz) baby spinach leaves
a pinch of ground nutmeg
25 g (1 oz) polyunsaturated margarine
25 g (1 oz) plain white flour
200 ml (7 fl oz) skimmed milk
3 eggs,separated
125 g (4 1/2 oz) low fat soft cheese with garlic and herbs
salt and freshly ground black pepper
method
1. Place the spinach in a medium saucepan with the nutmeg and 2 tablespoons of water Cover and cook for 2-3 minutes until the spinach has wilted. Drain, squeeze out any excess water and chop the spinach finely.
2. Melt the margarine in a medium saucepan and stir in the flour Gradually add the milk and cook, whisking until you have a thick, smooth sauce. Stir in the chopped spinach and seasoning, and then whisk in the egg yolks.
3. Preheat the oven to Gas Mark 5/l90°C/fan oven I 70°C. Line a 23 cm x 28 cm (9 inch x I I inch) Swiss roll tin with non stick baking parchment.
4. Whisk the egg whites until they form soft peaks. Fold them into the spinach mixture and then turn it all into the prepared tin, and bake for I 2 minutes.
5. Turn the roulade out on to a clean sheet of non stick baking parchment and peel away the parchment lining the base. Roll up the roulade like a Swiss roll, using the clean sheet of baking parchment to guide it along. Allow it to cool for 30 minutes.
6. Mash the soft cheese to soften it slightly. Carefully unroll the roulade and spread it with the soft cheese, and then re-roll. Serve cut into slices.
Summer lemon spaghetti recipe
information
Calories per serving 385.
ingredients
175 g (6 oz) spaghetti
225 g (8 oz) frozen broad beans
low fat cooking spray
1 garlic clove, crushed
finely grated zest of 1 lemon
1 tablespoon fresh lemon juice
2 tablespoons chopped fresh flat leaf parsley
salt and freshly ground black pepper
method
1. Cook the spaghetti in lightly salted, boiling water for about 8 - 10 minutes, until tender
2. Meanwhile, pour boiling water over the frozen broad beans, leave to stand for 5 minutes and then drain. Now remove the beans from their skins.
3. Spray a frying pan with low fat cooking spray. Add the garlic and cook for 30 seconds. Add the lemon zest, lemon juice, broad beans and seasoning and stir fry for 2-3 minutes.
4. Drain the spaghetti and mix it into the pan with the parsley. Serve warm
Sweet potato and red leicester strudel recipe
information
Calories per serving 270.
ingredients
450 g (1 lb) sweet potatoes, peeled and diced
75 g (2 3/4 oz) half fat Red Leicester cheese, grated
1 red pepper, de-seeded and diced
1 onion, chopped finely
4 sheets filo pastry
1 tablespoon olive oil
salt and freshly ground black pepper
method
1. Cook the sweet potatoes in a large saucepan of lightly salted, boiling water; until tender. This will take about 10 minutes.
2. Drain the potatoes and mash them thoroughly.
3. Mix in the cheese, red pepper, onion and seasoning. Allow the mixture to cool for 10 minutes.
4. Preheat the oven to Gas Mark 5/l90°C/fan oven I70°C.
5. Brush each sheet of filo pastry lightly with some of the olive oil and stack them one on top of each other. Spread the sweet potato mixture over the top of the stack to within 7 cm (3/4 inch) of the edges. Carefully roll up the pastry to enclose the filling.
6. Lift the roll of pastry on to a non stick baking tray and brush it with the remaining oil. Gently score the top with a sharp knife.
7. Bake for 20 minutes until the pastry is crisp and golden.
8. Cut the strudel into four slices and serve.
Thai green pumpkin curry recipe
information
Calories per serving 110.
ingredients
600 ml (20 fl oz) vegetable stock
2 tablespoons Thai green curry paste
25 g (1 oz) creamed coconut, crumbled
6 shallots, halved
2 garlic cloves, sliced thinly
450 g (1 lb) pumpkin or butternut squash, peeled and cubed
150 g (5 1/2 oz) fine green beans, sliced
225 g (8 oz) cherry tomatoes, halved
3 tablespoons chopped fresh coriander, to serve
method
1. Pour the stock into a large saucepan and add the curry paste and creamed coconut. Bring to the boil, stirring, until the coconut dissolves.
2. Boil the sauce rapidly for 5 minutes, and then add the shallots, garlic, pumpkin or butternut squash and green beans. Cook over a medium heat, so it keeps bubbling, for 20 minutes or until the pumpkin or squash is tender.
3. Add the tomatoes and cook for a further 5 minutes. Sprinkle over the coriander just before serving.
Tomato and chive souffle omelette recipe
information
Calories per serving 260.
ingredients
2 eggs,separated
3 tablespoons skimmed milk
1 teaspoon sunflower oil
1 large tomato, de-seeded and chopped finely
1 teaspoon finely chopped fresh chives
salt and freshly ground black pepper
method
1. Beat together the egg yolks, milk and seasoning.
2. Whisk the egg whites until they form soft peaks and then fold them into the yolk and milk mixture.
3. Heat the oil in a heavy based non stick 20 cm (8 inch) frying pan. Carefully pour the egg mixture into the pan and cook over a low to medium heat, until the egg begins to set.This will take 6-8 minutes.
4. Scatter the tomatoes and chives over the omelette and then use a spatula to carefully flip one side of the omelette over the other.
5. Cook for a further 2 minutes. Transfer the omelette to a warmed plate and eat at once
