Main

Vegetable Curry

A scrumptiously spicy dish, which is easy to prepare and ideal for vegetarians.

Vegetable Curry

Vegetable Curry

The carrots are an excellent source of beta-carotene, which our bodies turn into vitamin A. Betacarotene also acts as an antioxidant, protecting cell membranes.

Preparation time 5 minutes
Cooking time 25 minutes
Calories per portion 249 Kcal
Fat per portion 3g
of which saturated 0.9g
Serves 4
Suitable for vegetarians

Spray oil a few bursts
Onion 1, peeled and chopped
Curry powder 1 tbsp
Paprika 1 tsp
Tomato purée 2 tsp
Lemon juice 2 tsp
Apricot jam or redcurrant jelly 1 tbsp
Semi-skimmed milk 300ml (½ pint)
Raisins or sultanas 50g (2oz)
Carrots 400g (14oz), peeled and sliced
Cauliflower 400g (14oz), broken into florets
Potatoes 400g (14oz), peeled and cubed

1 Spray a large pan with oil and add the onion. Fry gently for a few minutes, without browning. Add the curry powder and paprika and cook for a further 2–3 minutes.

2 Add the tomato purée, lemon juice, jam or jelly, milk and raisins or sultanas. Bring to the boil and then simmer, uncovered, for 10 minutes.

3 Meanwhile, cook the vegetables in a pan of boiling water for 5–10 minutes, until tender, adding shredded green cauliflower leaves, if any, for the last 2 minutes.

4 Drain the vegetables and stir them into the curry sauce. Simmer until all vegetables are tender, topping up with extra milk if sauce boils dry. Serve the curry with basmati or brown rice.

Cook’s tip
If you want to serve with raita, simply mix some chopped mint and cucumber with low fat natural yogurt.

Recipe taken from Hearty & Healthy Dairy Cookbook.

Pitta pizzas

Pitta breads make a quick and light pizza-style base which goes crispy in the oven. Topped with a selection of fresh vegetables, they make a filling, wholesome lunchtime snack. You can choose whichever vegetables you like best, such as artichokes or sweetcorn.

Pitta Pizza

Pitta Pizza

Preparation time 15 minutes
Cooking time 30 minutes
Calories per portion 293 Kcal
Fat per portion 8g
of which saturated 2.9g
Serves 4
Suitable for vegetarians + freezing

Wholemeal pitta breads 4
Tomato ketchup 8 tsp
Garlic 1 clove, peeled and crushed, optional
Red or green pepper 1, quartered, deseeded and thinly sliced
Button mushrooms 110g (4oz), wiped and finely sliced
Spring onions 4, trimmed and finely sliced
Low fat Mozzarella 125g pack, drained
Tomatoes 4, chopped or sliced
Basil leaves about 20

1 Preheat the oven to 200°C/400°F/Gas 6. Split the pitta breads in half and put them on two heavy baking sheets. Spread each half with a teaspoon of ketchup and add a little garlic, if using, and divide the pepper, mushrooms and spring onions between them.

2 Season to taste and top with chunks of torn Mozzarella, then pieces of tomato and half the basil leaves, torn.

3 Cook for 20–23 minutes, changing the trays round in the oven half way through cooking. Serve two ‘pizzas’ per person garnished with basil and accompanied by lots of green salad.

Cook’s tip
If you do not have pitta breads then try this recipe using a wholewheat French stick, halved. It may take less time to cook so check from time to time.

Cheese Flapjacks

Beware, as these are very moreish! They make an interesting, and healthier, alternative to the traditional sweet flapjack. Oats contain complex carbohydrates, which are released slowly to sustain energy levels and keep hunger pangs at bay.

Cheesy Flapjacks

Cheesy Flapjacks

Preparation time 20 minutes
Cooking time 25-30 minutes
Calories per flapjack 167 Kcal
Fat per flapjack 12g
of which saturated 4.7g
Makes 12 flapjacks
Suitable for vegetarians + freezing

Butter or margarine 50g (2oz)
Cashew nuts 50g (2oz)
Macadamia nuts 25g (1oz), halved
Carrot 1 large, peeled and grated
Double Gloucester cheese 110g (4oz), grated
Porridge oats 150g (5oz)
Dried mixed herbs ½ tsp
Egg 1, beaten

1 Preheat the oven to 180°C/350°F/Gas 4. Melt the butter in the microwave or a saucepan. Remove from the heat and then add the nuts, carrot, cheese, oats, herbs and egg. Mix well.

2 Grease a 20cm (8in) round pie tin. Spoon the mixture into the tin and press down well. Bake for 25–30 minutes, until golden brown. Leave in the tin to cool and then cut into 12 wedges. Serve cold as a snack.

Cook’s tip
These are great to make and keep in an airtight container in the cupboard. If anyone in the family fancies a savoury snack, they are the perfect healthy alternative to crisps.

Spaghetti soup

A perfect dish after the excesses of Christmas – wholesome, healthy and delicious.

Spaghetti Soup

Spaghetti Soup

Preparation time 10 minutes
Cooking time 30 minutes
Calories per portion 186 Kcal
Fat per portion 10g
of which saturated 2.1g
Serves 2
Suitable for vegetarians + freezing

Olive oil 1 tbsp
Onion 1 small, peeled and sliced
Carrot 1, peeled and diced
Button mushrooms 4–6, wiped and chopped
Chopped tomatoes 227g can
Vegetable stock cube 1
Boiling water 600ml (1 pint)
Angel hair spaghetti or rice noodles 25g (1oz)
Pesto sauce 1 tbsp
Salt and freshly ground black pepper
Grated Parmesan-like cheese 1/2–1 tbsp

1 Heat the olive oil in a large saucepan, add the onion and carrot and cook over a medium heat for about 5 minutes or until the vegetables have started to soften. Add the mushrooms to the pan and cook for a further 2–3 minutes.

2 Add the canned tomatoes, stock cube and water to the pan and bring the mixture to the boil. Reduce the heat, cover the pan and simmer the soup for 12–15 minutes or until the vegetables are tender. Break the spaghetti or noodles into pieces and add to the pan, then boil the soup, uncovered, for 2–3 minutes, or until the pasta is cooked.

3 Stir half of the pesto into the soup and season to taste with salt and pepper. Pour into a serving bowl and sprinkle with the Parmesan cheese and remaining pesto just before serving.

Cook’s tip
If the soup thickens too much, add a little extra boiling water. The soup may thicken after freezing; again, add more water.

Shopper’s tip
You can use ordinary spaghetti, but it will need to be added at the beginning of step 2. You may need to add more water.

Recipe taken from Clever Cooking for One or Two.

Chestnut Soup

A gorgeous chestnut soup – perfect for warming you up after a wintry stroll and for using up that surfeit of chestnuts.

Chestnut Soup

Chestnut Soup

Serves 4
Time 45 mins
279 calories per portion
7G fat of which 2.6G is saturated
Suitable for vegetarians
Suitable for freezing

Butter 15g (½oz)
Onion 1 large, peeled and chopped
Frozen peeled chestnuts 500g packet
Vegetable stock 1 litre (1¾ pints)
Mixed dried herbs 1½ tsp
Single or double cream, chopped parsley and/or paprika to garnish, optional

1 Melt butter in a large saucepan, add onion and cook gently for 5 minutes until softened, taking care not to let it brown.

2 Add chestnuts, stock and herbs and bring up to boil. Reduce heat, cover and cook gently for 30 minutes, or until chestnuts are softened.

3 Allow soup to cool, then purée in a blender. Season to taste.

4 To serve, reheat and garnish with a swirl of double cream and a light sifting of paprika.

5 To freeze, pour into plastic containers when cold. Cover and freeze. Reheat gently from frozen when required.

Recipe taken from the 2010 Dairy Diary.

Jewelled Christmas Cake

A fabulous Christmas cake that is both delicious and a beautiful additional to the dinner table.

Jewelled Christ Cake

Jewelled Christ Cake

Makes 20 slices
Time 3 hours 45 mins
408 calories per slice
16g fat of which 6.7g is saturated

Unsalted butter 225g (8oz), at room temperature
Soft dark brown sugar 225g (8oz)
Orange and lemon 1 of each, finely grated rind
Eggs 4 large, beaten
Plain flour 225g (8oz)
Ground almonds 110g (4oz)
Sultanas 350g (12oz)
Soft pitted prunes and apricots 110g (4oz) of each, chopped
Raisins 375g (12oz)
Glacé cherries 275g (10oz), halved
Mixed cut peel 75g (3oz)
Glacé pineapple rings, halved glacé cherries, walnut halves, blanched almonds and angelica leaves to decorate

1 Grease and line a 23cm (9in) round cake tin. Preheat oven to 150°C/300°F/Gas 2.

2 In a large bowl, beat butter with sugar, orange and lemon rind until light and fluffy. Gradually beat in eggs, then add flour, ground almonds, and fruits and mix well. Spoon into tin and spread evenly.

3 Decorate with pineapple, cherries, nuts and angelica.

4 Bake in centre of oven for 2 hours, then cover with foil and cook for another hour, or until a skewer comes out clean. Cool in tin until cold.

5 When cake is cold, carefully turn cake out of tin and wrap in cling-film and foil. Allow to mature for a couple of weeks before eating. Store in a well ventilated cupboard. It should keep for 6 weeks.

Recipe taken from Dairy Diary 2009.

1 … 100 101 102 … 106
Blog at WordPress.com.