Recipe taken from Balance Magazine, published by Diabetes.org
4-Ingredient Lunches – simple, delicious meals you can throw together in minutes …
Serves: 2 Prep time: 5 mins Cook time: 12 mins
Per Serving 146g:
Carbs: 1.7g Cals: 69 Sugars: 1.1g Fat: 4.5g Sat Fat: 2g Salt: 0.49g
Protein: 4.7g Fibre: 1.3g
1 portion of fruit and veg
1 small courgette
1 tablespoon lemon juice
2 tsp sunflower oil
2 large handfuls rocket
25g feta cheese, cubed
Mint leaves, chopped (25g)
- Preheat grill to medium-high
- Cut the courgette into 0.5cm slices, toss in a bowl with the lemon juice and oil
- Grill for 4-6 mins each side, until lightly browned.
- Mix the courgette through the rocket, add the feta, season with black pepper and serve.
Recipe taken from the Lidl Easter brochure – April 2021.
Serves : 4; Preparation time : 15 mins Cook time : 40 mins
100g Greek-style yogurt
1 garlic clove, finely grated
1 lemon, zest and juice
1 sheet ready rolled puff pastry
200g radishes, halved
5 spring onions, cut into thirds
1 tbsp olive oil
100g frozen peas
80g pomegranate seeds
240g mixed salad leaves
Salt and pepper
- Preheat the oven to 200 C / 180 C Fan / Gas Mark 6.
- To make your creamy base even more flavourful, use feta for Tang and crush 100g of it in a bowl with a fork. Stir in the yogurt, garlic, lemon zest and half the juice, seasoning with plenty of black pepper.
- Unroll the pastry and score a border 1 cm from the edges. Spread the feta mix over the pastry to cover up to the score line.
- For the spring veg, use asparagus for earthiness and combine with crunch radishes and sweet spring onions. Toss together in a bowl with the olive oil and some seasoning, then scatter over the top of the tart. Transfer to a lined tray and bake in the oven for 35-40 minutes.
- Meanwhile, toss the frozen peas in the leftover oil in the bowl and scatter them over the tart for the final 5 minutes of cooking time.
- Bring an extra hit of fresh flavours before serving by crumbling over the remaining feta along with pomegranate seeds for fruitiness and a squeeze of lemon to add zing. Dress the salad leaves with another good squeeze of lemon and plenty of seasoning.
Recipe courtesy of Psychologies Magazine (Spring 2021) and taken from The Shortcut Cook by Rosie Reynolds.
This easy recipe uses a combination of oil and butter, along with a Parmesan and breadcrumb topping for a quick and delicious meal. Serve with a green salad.
Serves : 4
4 medium aubergines
Olive oil, for brushing and cooking
Large knob of butter, softened
2 x 400g tins chopped tomatoes
2 garlic cloves, grated
1 tsp dried oregano
2 x 125g balls mozzarella, cubed
30g Parmesan, finely grated
Large handful fresh breadcrumbs
Handful basil leaves
Sea salt and freshly ground black pepper
- Preheat the oven to 200 C / 180 C fan / gas mark 6. Make deep slits, 1 cm apart, across the aubergines. Don’t cut all the way through. Use a pastry brush to coat the inside of the cuts with oil. Dot the butter over each of the aubergines and season inside and out.
- Mix together the tomatoes, garlic, oregano and some seasoning – this can be done in the tomato tins. Pour the mixture into a 20 x 30 cm baking dish and sit the aubergines on top. Cover with foil and cook in the oven for 50 minutes, or until the aubergines start to get soft.
- Remove the dish from the oven and remove the foil. Use the back of a spoon to open up the aubergine cuts and stuff with cubes of mozzarella and some of the tomato sauce.
- Sprinkle over the Parmesan and breadcrumbs, then return the dish to the oven and cook, uncovered, for a final 10 minutes, or until the breadcrumbs are golden. Leave to stand for 5 minutes, then scatter with basil leaves before serving.
Make ahead : Prepare the whole dish in advance and reheat in a hot oven until piping hot.
The shortcut : This meal has all the textural expectations of parmigiana, with none of the factory line-style crumbing – no salting, no dipping in egg, no frying in oil. This is one-pan, no-hassle cooking.
Recipe courtesy of The Co-operative food magazine.
Serves : 4
Cook time : 1 hour approx
1 clove garlic, crushed
Zest and juice of 1 lemon
150g Low fat soft cheese
1 tblsp mixed fresh herbs – basil, rosemary and thyme. Plus 4 small sprigs of rosemary
1/2 tsp dried chillis
Freshly ground black pepper
4 skinless chicken breasts
4 slices Serrano ham
1 tsp olive oil
Step One : Heat oven to gas mark 4 / 180oC / Fan 160oC.
Step Two : Mix crushed garlic and lemon zest into cheese. Add herbs, chillis and black pepper.
Step Three : Cut a slit into each chicken breast and stuff with the mixture. Take Serrano ham and wrap a slice firmly around each chicken breast. Poke a sprig of rosemary between ham and chicken.
Step Four : Heat oil and gently pan-fry each chicken piece for 5 minutes until lightly browned. Add lemon juice and cook for another minute or two.
Step Five : Put chicken into a small roasting pan and cook for 30 to 40 minutes or until chicken is cooked. Serve with green leaf salad.
Recipe courtesy of The Co-operative Food Magazine.
Serves : 6
Cooking time : 1 hour 30 minutes
4 large potatoes, peeled
1 dessertspoon olive oil
2 large onions, sliced
1 dessertspoon caster sugar
1-2 tblsp fresh rosemary
50g gorgonzola or soft blue cheese
8 large eggs
Step One : Heat oven to gas mark 3 / 170oC / fan 150oC.
Step Two : Parboil the potatoes, cool and then slice fairly thinly.
Step Three : Heat the oil and cook the onions over low heat for 8 to 10 minutes. Add the sugar and cook for another 15 minutes, until the onions are golden and soft. Stir in the rosemary and cook for another few minutes.
Step Four : Grease a 20cm cake tin. Beginning with the potatoes, layer with the onions and crumbled cheese, finally finishing with the potato.
Step Five : Beat the eggs, season and pour over layers. Cook in the oven for 40 minutes to an hour.
Serving Suggestion: Serve with a tuna, red onion, rocket and potato salad.
Recipe courtesy of Hello Magazine – many years ago !
Buffalo Mozzarella with grilled radicchio and fresh herb dressing)
Some true Italian flavours – the creamy mozzarella contrasts beautifully with the bitter radicchio leaves, which have been lightly grilled. Caffe Calesi’s chef, Flavio Tosolini, says the best mozzarella in the world comes from Naples, which just happens to be his home town.
Serves : 4
8 slices of mozzarella di bufala cheese
6 tblsp Italian extra virgin olive oil
1 tblsp balsamic vinegar
2 tsp chopped fresh oregano
2 tsp chopped fresh board leaf parsley
1 head of radicchio, cut into 8 wedges
Parsley sprigs, to garnish
Step One : Divide the mozzarella slices between four serving plates. Whisk together the olive oil, vinegar, oregano and parsley and drizzle over the cheese.
Step Two : Grill the radicchio wedges for 1 minute on each side and arrange on the plates alongside the mozzarella. Garnish with parsley sprigs and serve at once.
Serves : 4-6
Preparation Time : 25 mins
Cooking Time : 30 mins
4 sheets of filo pastry
2 tblsp olive oil
3 courgettes, sliced
500g (1 lb) ricotta
4 eggs, beaten
3 tblsp basil leaves, shredded
Small grating of nutmeg
1/4 tsp dried chilli flakes
75g (2 1/2 oz) Parmesan, freshly grated
2 cloves garlic, crushed
Large handful of pine nuts
Step One : Heat the oven to 200oC / Gas Mark 6. Grease a large tart tin and line with 4 layers of filo pastry, brushing each sheet with a little oil and slightly overlapping the sheets. Transfer to the oven and cook for 7-10 minutes, or until just golden.
Step Two : Heat 1 tblsp olive oil in a frying pan and saute the courgettes for 5-7 minutes until golden around the edges, then set aside. In a bowl, beat the ricotta with the eggs, basil, nutmeg, chilli flakes, two thirds of the Parmesan and the garlic. Set aside.
Step Three : Spread the pastry with the ricotta mix. Press the courgette slices into the ricotta, then scatter over the pine nuts and the remaining Parmesan.
Step Four : Bake for 30 minutes, or until the filling is golden. Serve warm with a green salad.
Serves : 4
Preparation time : 10 mins
Cook time : 18 minutes
1 tblsp olive oil
8oz (225g) tricolore penne pasta
For the sauce :
8oz (225g) broccoli florets
1 tblsp olive oil
1 ½ oz (40g) whole blanched almonds
1 onion, peeled and chopped
¼ pt (150ml) dry white wine
4 tblsp double cream
6oz (175g) Dolcelatte cheese
Step One : Bring a pan of salted water to the boil. Add oil and cook pasta for 10 mins, or until al dente.
Step Two : Meanwhile, make the sauce: Cook broccoli for 4 mins. Drain and refresh under cold running water. Reserve.
Step Three : Heat oil and add almonds. Cook for 2 mins, then remove and reserve.
Step Four : Add onion to pan and sauté for 4 mins. Stir in wine and cream, and bring to the boil. Boil until reduced by half.
Step Five : Break cheese into pan, then add broccoli and almonds. Cook for a further 2 mins. Drain pasta an spoon sauce over. Serve.
Recipe courtesy of Ocado Life Magazine and taken from 100 Great Breads by Paul Hollywood.
This recipe tastes delicious with cheese.
Prep time : 2 1/2 hours
Cook time : 30 mins
100g strong white flour, plus extra for dusting
400g wholemeal flour
50g butter, softened
100g Stilton cheese, crumbled
125g walnuts, chopped
Step One : Put the flours, salt, yeast and butter into a bowl. Add the water, a little at a time, and gradually incorporate all the flour from the sides of the bowl.
Step Two : Turn the dough out onto a lightly floured surface and knead for 5 minutes until the dough is smooth and pliable. Put back in the bowl and leave to rise for 1 hour.
Step Three : Line a baking tray. Add the Stilton and walnuts to the dough and mix well together. Divide the dough into three pieces and roll each one into a long sausage. Plait the dough – place the three strips side by side and join them at the top, then bring the right strip over the middle strip, then the left strip over the middle strip, and continue until the plait is complete. Put on the tray and leave to rise for 1 hour.
Step Four : Preheat the oven to 230oC / Gas 8. Bake the loaf for 30 minutes then transfer to a wire rack to cool.
Marille was designed by pasta loving Giugiaro, the famous Italian car designer. Its ribbed tubular shape holds lots of sauce. If you can’t buy marille use penne or rigatoni.
Serves : 4
Prep time : 20 mins
Cook time : 25 mins
2oz (50g) butter
5oz (150g) smoked bacon, rinded and cut into strips
1 lb (450g) carton or bottle of passata, or 4 large ripe tomatoes, skinned and deseeded
7oz (200g) frozen petits pois or small fresh peas
13oz (375g) marille, penne or rigatoni
8 basil leaves
5oz (150g) mascarpone cheese
Salt and fresh ground black pepper
3oz (75g) freshly grated Parmesan cheese
Step One : Heat the butter and fry the bacon until crisp. Add the tomatoes and petits pois and cook for 5 minutes (or cover and cook for 15 minutes if using fresh peas).
Step Two : Meanwhile cook pasta for 10-12 minuts or until al dente. Add the basil and mascarpone cheese to the sauce and stir until just warmed through and the cheese has melted. Season to taste.
Step Three : Drain pasta, add to sauce and mix with the Parmesan cheese.