Tag Archives: Food

Lemon & Garlic Chicken

Lemon Garlic Chicken from Just One Pot

Sweet and tangy oriental-flavoured chicken with leaves and broccoli.

Preparation time 10 minutes
Cooking time 9 minutes
Calories per portion 316 Kcal
Fat per portion 9g of which saturated 1.3g
Serves 2

Skinless, boneless chicken breasts 2, cut into thin strips
Lemon 1, grated zest and juice
Clear honey 2 tsp
Light soy sauce 1 tbsp
Garlic 2 cloves, peeled and finely chopped
Cornflour 4 tsp
Purple sprouting broccoli 8 spears, trimmed
Vegetable oil 1 tbsp
Pak choi 1, trimmed and shredded
Chinese leaves ¼ head, trimmed and shredded
Chives small bunch, snipped

1 Place the chicken strips in a shallow dish. Mix the lemon zest and juice into the chicken along with the honey, soy sauce, garlic and cornflour. Set aside. Cut the broccoli spears into thin, even-sized slices down the length of each piece.

2 Heat the oil in a wok until hot. Drain the chicken, reserving the juices, and add to the wok; stir-fry for 5 minutes, until well sealed. Add the broccoli and continue to stir-fry for a further 2 minutes.

3 Finally, add the shredded pak choi, Chinese leaves and reserved juices and stir-fry for a further 2 minutes until the leaves have just wilted. Serve immediately, sprinkled with snipped chives.

Cook’s tip
Tender young sprouting broccoli spears are ideal for stir-frying, but use small florets of broccoli when they aren’t in season.

A Just One Pot recipe.

Follow us on Twitter! Follow us on Twitter

Follow us on Facebook! Become a fan

Special Fried Rice

Special Fried Rice from the Dairy Diary

A wonderful rice dish that tastes as good as it looks

serves 2
time 40 mins
440 calories per portion
14g fat of which 1.7g is saturated
suitable for vegetarians
suitable for freezing

Sunflower oil 2 tbsp
Red onion 1, peeled and finely sliced
Finely chopped ginger 1-2 tsp
Red pepper 1, halved, de-seeded and cut into thin strips
Corn on the cob 1, kernels removed
Peas 75g (3oz), cooked and drained
Cold, cooked basmati rice 350g (12oz)
Pak choi 2 heads, trimmed, halved and sliced
Soy sauce to serve

1 Heat sunflower oil in a large wok or frying pan, add red onion, ginger and pepper and stir-fry until softened, but not browned.

2 Add corn, stir fry for 2-3 minutes, then add peas, rice and pak choi and continue stirfrying for another 4-5 minutes, or until thoroughly heated through and piping hot.

3 Add soy sauce to taste and serve immediately.

Cook’s tip
This recipe is perfect for using up leftover rice. If precooking rice, put 110g (4oz) basmati rice into a saucepan, add 300ml (1⁄2 pint) water and 1⁄2 tsp of salt. Bring up to boil, cover pan, reduce heat to very low and cook for 20 minutes, or until rice is cooked. Remove from heat, and leave until cold.

A Dairy Diary recipe.

Follow us on Twitter! Follow us on Twitter

Follow us on Facebook! Become a fan

Sweet & Sour Lamb

Sweet and Sour Lamb recipe from the Dairy Diary

A quick dish that delivers bags of flavour

serves 2
time 35 mins
390 calories per portion
18g fat of which 6.7g is saturated

Loin of lamb fillet 300–350g (11–12oz), trimmed weight
Whisky, dry sherry or saki 2 tbsp
Soy sauce 4 tbsp
Rice or white wine vinegar 1 tbsp
Finely chopped ginger 2 tbsp
Tomato purée 1½ tbsp
Soft dark or light brown sugar 1 tbsp
Light olive oil 1 tbsp
Red pepper 1 small, halved, deseeded and cut into thin strips
Spring onions 4, trimmed and chopped
Lychees 8–12, peeled and stoned, optional

1 Cut lamb fillet diagonally into very thin slices and put into bowl. Add whisky, sherry or saki and 2 tbsp of soy sauce. Mix well, cover and leave while preparing remaining ingredients.

2 In a small bowl, mix together remaining soy sauce, vinegar, chopped ginger, tomato purée and brown sugar.

3 Drain marinated lamb. Heat oil in a wok or large frying pan, add red pepper and spring onions and stir-fry for 1–2 minutes. Add lamb and continue stir-frying for 2–3 minutes until lamb is only just cooked.

4 Add ginger sauce and continue stir-frying until bubbling hot. Add lychees and serve immediately – on cooked Chinese noodles, linguini or rice.

Cook’s tip
For speedy cooking, prepare all ingredients before you start.

A Dairy Diary recipe.

Follow us on Twitter! Follow us on Twitter

Follow us on Facebook! Become a fan

Spicy Pork, Pasta and Beans

This hearty and heathly pasta dish is perfect for chilly winter evenings.

An all-in-one pot recipe that’s great for family cooking, but make sure it’s a big pot! It provides fibre, protein and carbohydrate and so needs no accompaniment. If left to stand, the pasta will absorb the sauce, so if it gets too thick, just add boiling water and stir well.

This is another fabulous recipe from Hearty & Healthy Dairy Cookbook, available from our website now for a staggering £2.99 (plus £2.00 P&P). Order now this offer ends Sunday 28 February.

Spicy Pork, Pasta and BeansPreparation time 10 minutes
Cooking time 35 minutes
Calories per portion 445 Kcal
Fat per portion 10g
of which saturated 2.6g
Serves 4

Olive oil 2 tsp
Pork fillet 375g (13oz), trimmed of any visible fat and sinew and cut into 1cm (½in) cubes
Onion 1, peeled and sliced
Green pepper 1, deseeded and sliced
Garlic 2 cloves, peeled and crushed
Red chilli 1, deseeded and finely chopped
Cumin seeds 2 tsp
Passata 500g (1lb 2oz)
Chicken stock 750ml (1¼ pints)
Pasta, e.g. penne 175g (6oz)
Cannellini beans 420g can, drained and rinsed
Chopped parsley 4 tbsp

1 Heat the oil in a deep saucepan, add the pork and let it colour all over for 5 minutes. Add the onion, green pepper, garlic and chilli and cook for another 5 minutes. Sprinkle cumin seeds into the pan and stir well. Cook for another minute.

2 Pour in the passata and stock, bring to the boil then add the pasta. Bring it back to the boil and add the beans and half the parsley. Season to taste and stir well.

3 Cook, uncovered, over a low to medium heat for 15 minutes, stirring occasionally, until the pasta is just tender and coated in a thick sauce (add a little hot water if the sauce gets too thick).

4 Sprinkle with the rest of the parsley and then let the stew stand for 5 minutes before serving straight from the pot.

Cook’s tip
With the cumin seeds and chilli this dish could be quite spicy (depends on the chilli). Take the heat out by adding some tomato ketchup or sugar.

Recipe taken from Hearty & Healthy Dairy Cookbook

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.

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.

1 2 3 4 … 9
Blog at WordPress.com.