Oaty Fish Crumble

It’s hearty, satisfying and good for you!

Serves: 4

Prep time: 25 mins; Cook time: 45 mins

Ingredients:
12oz (350g) cod fillet, skinned
8oz (225g) smoked haddock fillet, skinned
1 tblsp (15ml) cornflour
1oz (25g) butter
1oz (25g) plain flour
½ pt (300ml) milk
5 fl oz (142ml) soured cream
2 tblsp (30ml) chopped fresh parsley
Salt and pepper
3oz (75g) frozen peas
3oz (75g) frozen or canned sweetcorn
4oz (125g) cooked peeled prawns.

Topping:
4oz (125g) butter
3oz (75g) wholemeal plain flour
2oz (50g) porridge oats
2oz (50g) red Leicester cheese, grated

Step One : Cut the fish into bite-sized pieces and toss in cornflour.

Step Two : Melt butter, stir in flour and cook for 2 minutes. Off the heat, gradually add milk, then cream, parsley, seasoning, peas and sweetcorn. Return to the heat and slowly bring to the boil, stirring. Cook for 2 minutes.

Step Three : Stir in the fish and prawns then spoon into a 2 pt (1.1 litre) ovenproof dish.

Step Four : Preheat the oven to Mark 5 / 375oF / 190oC. Rub butter into the flour and oats. Stir in cheese and sprinkle over fish mixture. Bake for 30-35 minutes, until crisp and golden.

Some other firm family favourites can be found here …

Chicken with Bacon Dal

Serves : 4

Prep time: 10 mins;    Cook time: 40 mins

Delicately spiced with Indian flavourings, these red lentils make a truly wonderful sauce to serve with chicken.

Ingredients:
2 tblsp (30ml) oil
4 chicken portions
8oz (225g) onion, chopped
1 clove of garlic, crushed
4oz (125g) streaky bacon, finely chopped
1 in (2.5cm) fresh root ginger, peeled and finely chopped
8oz (225g) split red lentils
1 red chilli, deseeded and finely chopped
1 tsp (5ml) turmeric
2 tsp (10ml) ground cumin
1 tblsp (15ml) ground coriander
1 pint (600ml) chicken stock
2oz (50g) creamed coconut
1 tblsp (15ml) lemon juice
Salt and pepper
2 tblsp (30ml) chopped fresh coriander

Step One : Heat the oil in a large non-stick sauté pan and brown the chicken well. Remove and drain on kitchen paper.

Step Two : Cook the chopped onion and crushed garlic for 5 mins. Add the streaky bacon and cook for a further 3 mins.

Step Three : Stir in the ginger, lentils, chilli, turmeric, cumin and ground coriander and cook for a further 2 mins. Add the stock and bring to the boil.

Step Four : Add the chicken, cover and simmer gently for 25 mins, stirring occasionally and adding a little more stock if necessary, until the chicken and lentils are tender.

Step Five : Grate the creamed coconut and stir into the lentil mixture together with the lemon juice. Adjust the seasoning, heat through and stir in the fresh coriander just before serving.

Other Dal recipes can be found here …

Meatballs with Tomato Sauce

Serves: 4

Prep: 25 mins;   Cook: 35 mins

These tasty pork meatballs are easy to make and will be popular with the whole family.

Ingredients:
4 tblsp (60ml) oil
1 onion, finely chopped
1 tsp (5ml) fennel seeds
8oz (225g) minced pork
1 clove garlic, crushed
2 tblsp (30ml) fresh parsley, chopped
1 tsp (5ml) lemon juice
4oz (125g) fresh white or brown breadcrumbs
1 egg
Salt and pepper
2 tsp (10ml) wholegrain mustard
2oz (50g) plain flour

Tomato Sauce:
1 tbsp (15ml) olive oil
2 carrots, grated
14oz (396g) can chopped tomatoes
juice of 1 orange
3 tbsp (45ml) sherry (optional)
Salt and pepper

Step One : Heat half the oil in a frying pan and gently fry the onion and fennel seeds until the onion is softened.

Step Two : In a large bowl mix together the pork mince with the onion, garlic, parsley, lemon juice, breadcrumbs, egg, seasoning and mustard combining together well.

Step Three : Using a tablespoon scoop out spoonfuls of the mixture and form into round meatball shapes. Roll the meatballs round in the flour shaking off any excess.

Step Four : Heat the remaining oil and fry the meatballs, a few at a time, until browned.

Step Five : Make the sauce by heating the olive oil in a saucepan and cooking the carrots until softened. Add the tomatoes, orange juice and sherry, season well, then simmer over a gentle heat until the sauce is thick and pungent.

Step Six : Add the meatballs to the sauce and continue cooking for a further 20 minutes. Serve hot with potatoes and broccoli.

Other Meatball recipes can be found here …

Baked Lamb and Vegetables

Serves: 4

Prep time: 20 mins; Cook time: 50 mins

Low Fat

Ingredients:
4 x 7oz (200g) lamb shoulder chops
1 large onion, peeled and cut into wedges
1 medium carrot, peeled and cut into strips
1 medium turnip, peeled and cut into strips
1 celery stick, trimmed and sliced
pinch of garlic salt
pinch of dried thyme
pinch of ground black pepper
4 thin slices lemon

Step One : Cut four 12 in (30cm) squares of foil. Trim and discard any fat from meat and place a lamb chop in the centre of each foil square.

Step Two : Divide the vegetables equally between the lamb chops.

Step Three : Preheat the oven to Gas 4/350oC/180oF. In a small bowl, mix together the garlic salt, thyme and the black pepper, then sprinkle over the vegetables. Place lemon slices on top.

Step Four : Fold the foil squares tightly around the chops to seal, the place the foil parcels on a large baking sheet. Cook in the preheated oven for 50 mins, or until the chops are tender and cooked through. Discard lemon before serving the lamb and vegetables.

Find other lamb recipes here …

Spiced Cod with Turmeric-Roasted Cauliflower

Recipe courtesy of Psychologies Magazine (February 2017) and taken from Clean Eating Alice Eat Well Every Day: Nutritious, healthy recipes for life on the go by Alice Living.

A diet high in cruciferous vegetables, such as cauliflower, has been linked to a reduction in the risk of cancer.  Cauliflower is also full of antioxidants and dietary fibre and is therefore a superfood that you should be including in your diet.  Paired with some heavenly baked fish and spices, this is a great weeknight supper staple.

Serves 2

Ingredients:

  • 100g Greek yogurt
  • 1 small garlic clove, peeled and minced
  • 2 sprigs each of fresh mint and coriander, leaves chopped
  • 1 tsp turmeric, plus an extra pinch
  • 1/4 tsp ground cumin
  • 2 large cod fillets
  • 1 small cauliflower, cut into florets
  • 1 tbsp coconut oil
  • Sea salt
  • Freshly ground black pepper

Step One – In a bowl, mix the yogurt and garlic with the chopped mint and coriander, a pinch of turmeric and the cumin, until completely combined.

Step Two – Add the cod, turn to coat and set aside to marinate.

Step Three – Preheat the oven to 200oC / 400oF / Gas Mark 6.

Step Four – Put the coconut oil into a roasting tray and place in the hot oven until melted.  Add the cauliflower, sprinkle over a teaspoon of turmeric and season with a little salt and pepper then toss in the oil to cover.

Step Five – Roast in the hot oven for 40 minutes, adding the fish for the final 12 minutes.  Serve immediately.

Bean and Pepperoni Risotto

Serves: 4 – Prep time: 20 mins – Cook time: 35 mins – Cals per portion: 560

A colourful, easy to make twist on a classic dish.

Ingredients:
3 tbsp (45ml) olive oil
1 onion, sliced
225g (8oz) carrots, diced
1 green pepper, deseeded and diced
200g (7oz) Pepperoni, sliced
1 tbsp (15ml) paprika
225g (8oz) easy-cook brown rice
225g (8oz) can chopped tomatoes
1 ½ pt (900ml) chicken stock
283g (10oz) can red kidney beans, drained
396g (14oz) can chickpeas, drained
50g (2oz) fresh grated Parmesan cheese
Basil leaves to garnish

Step One: Heat the olive oil and cook the onion until softened. Add carrots, green pepper and pepperoni and cook for 2-3 mins. Stir in paprika and rice. Cook for 2-3 mins, so all the grains are coated.

Step Two: Stir in chopped tomatoes and ¼ pt (150ml) of the stock. Cook, stirring constantly, until liquid is absorbed.

Step Three: Gradually add the remaining stock, waiting for it to be absorbed, before adding more. When it’s all added, the rice should be tender. Add a little more stock if necessary. Add the beans and chickpeas and heat through. Stir in the Parmesan and scatter over the basil leaves.

Italian Chicken Casserole

Enjoy the taste of Italy with this tempting chicken dish ….. it’s brimming with Mediterranean flavour!

Serves: 4;   Cals per portion: 659;   Prep time: 15 mins;   Cook time: 1 hr 20 mins

Ingredients:

  • 1oz (25g) butter or margarine
  • 2 tbsp olive oil
  • 4 x 8oz (225g) part-boned chicken breasts, trimmed, washed and dried
  • 1 medium onion, peeled and chopped
  • 1 celery stick, trimmed and chopped
  • 2 garlic cloves, peeled and crushed
  • 2oz (50g) pancetta ham or unsmoked rindless streaky bacon, trimmed and chopped
  • 8oz (225g) button mushrooms, wiped and sliced
  • 14oz (397g) can chopped tomatoes
  • 2 tbsp tomato puree
  • 1 tsp dried oregano
  • salt and black pepper
  • 7 fl oz (200ml) dry white wine
  • 2oz (50g) green olives stuffed with pimientos
  • 2oz (50g) pitted black olives

Step One – In a large frying pan, melt fat with oil. Add the chicken breasts and fry for 7-8 mins, or until browned all over. Using a slotted spoon, remove chicken and drain on absorbent kitchen paper. Place in an ovenproof casserole dish and set aside.

Step Two
– Preheat oven to Gas 5, 375oF, 190oC. Using the same frying pan, fry the onion, celery, garlic, pancetta ham or bacon, and mushrooms for 3-4 mins, or until just softened. Using a slotted spoon, transfer the mixture to the casserole dish.

Step Three
– Place the chopped tomatoes, tomato puree, dried oregano, salt and black pepper in a large saucepan. Pour the dry white wine into the saucepan and bring to the boil. Add the tomato and wine sauce to the chicken mixture in the casserole dish.

Step Four
– Mix well, then cover dish and cook in oven for 50 mins, or until the chicken is tender. Remove casserole from the oven and stir in the olives. Return to the oven and cook, uncovered, for a further 10 mins. Serve with warm ciabatta bread and a dry white wine.

Find a selection of yummy Italian goodies here …

Chicken Fajitas

Serves: 4;   Cals per portion: 300;   Prep time: 20 mins;   Cook time: 20 mins

Ingredients:

  • 2 tbsp olive oil
  • 2 lb (900g) boneless chicken breast, skinned and finely sliced
  • 2 garlic cloves, peeled and crushed
  • 1 onion, peeled and sliced
  • 2 tsp hot chilli powder
  • 1 tsp onion salt
  • 2 tsp ground cumin
  • 1 tsp dried oregano
  • 2 tsp lemon juice
  • salt and ground black pepper
  • 1 yellow pepper, deseeded and sliced
  • 1 red pepper, deseeded and sliced

Step One – Heat the oil in a large pan. Add chicken slices, garlic, onion slices, chilli powder, onion salt, ground cumin, dried oregano and lemon juice. Season well. Cook, stirring frequently for 10 mins.

Step Two – Add the peppers to the pan and continue to cook for 5 mins. Serve with wheat tortillas, mixed salad leaves, salsa and soured cream sprinkled with parsley.
Other Mexican Food recipes can be found in

Chilli Con Carne

Serves: 4;   Cals per portion: 392;   Prep time: 10 mins;   Cook time: 55 mins

Ingredients:

  • 1 tbsp olive oil
  • 1 onion, peeled and chopped
  • 2 garlic cloves, peeled and crushed
  • 1 ½ lb (675g) lean minced beef
  • 2 tsp hot chilli powder
  • 2 tbsp flour
  • 2 tbsp tomato puree
  • ¾ pt (450ml) beef stock
  • 397g can chopped tomatoes
  • 430g can red kidney beans, drained
  • 1 green chilli, chopped
  • salt and ground black pepper
  • soured cream and freshly chopped parsley to garnish.

Step One – Heat the oil in a large saucepan and sauté the onion and garlic for 3 mins. Stir in the minced beef and chilli powder and continue to cook, stirring frequently, for 5 mins, or until sealed.

Step Two – Stir in the flour and tomato puree, cook for a further 1 min, then add the stock, tomatoes, beans and chilli. Season well. Bring to the boil, then reduce the heat and simmer for 40 mins. Transfer to a serving dish and garnish with soured cream sprinkled with chopped parsley.

Other Mexican Food recipes can be found in

Lamb Chops and Ratatouille

Serves:  4;   Cals per portion:  405

Ingredients: 

  • 1 onion, sliced
  • 2 garlic cloves, crushed
  • 4 tbsp (60ml) olive oil
  • 1 red and 1 yellow pepper, deseeded and sliced
  • 1 aubergine, halved and sliced
  • 8oz (225g) courgettes
  • ½ pt (300ml) passata
  • 1 bunch fresh basil
  • 8 lamb chops

Step One – Saute onion and garlic in oil in a large pan for a few mins, then add peppers, aubergine, courgettes, passata and a few sprigs of fresh basil.  Season and simmer for about 20 mins, adding a little water or wine if needed.

Step Two – Grill, fry or griddle lamb chops for about 10 mins each side until tender.

Step Three – Serve the chops on a bed of ratatouille and garnish with the rest of the basil.