Low Fat Recipes

STARTERS

Red Pepper and Tomato Soup
Serves 2
4g fat 

  1. 2 red peppers – halved, cored and deseeded
  2. 1 red onion – quartered
  3. 2 garlic cloves – unpeeled
  4. 450 g tomatoes
  5. 2 sprays of oil
  6. 1 tsp ground cumin
  7. 1 tsp ground coriander
  8. 1 large potato – peeled and chopped
  9. 900 ml vegetable stock
  10. 4 tbsp low fat fromage frais
  11. freshly ground pepper

Place the peppers, onions and garlic cloves in a non-stick roasting tin. Roast in a preheated oven, 200C Gas Mark 6, for 40 minutes, or until the peppers have blistered.

Spray a saucepan with the oil, fry the potato with the cumin and coriander, season and pour in the vegetable stock. Add the tomatoes. Cover the pan and simmer for 30 minutes.

Remove the cooked vegetables from the oven. Place the peppers in a polythene bag. Tie the top and leave to cool (this will make it easier to remove the skin). Add the onion and garlic pulp to the saucepan, peel the peppers and add to the soup. Simmer for 5 minutes.

Pour the soup into a blender and blend for a few minutes until smooth, then push though a sieve to remove the tomato skins and seeds. Return to the saucepan to warm if necessary. Spoon into 4 bowls and add a spoonful of the fromage frais to each.

Butternut Squash Soup
Serves 2
2 g fat 

  1. 1 butternut squash
  2. few sprigs of rosemary
  3. 150 g red lentils – washed
  4. 1 onion – finely chopped
  5. 900 ml vegetable stock
  6. freshly ground pepper

Halve the squash and, using a spoon, scoop out the seeds and fibrous flesh. Cut the squash into smaller chunks and place in a roasting tin. Sprinkle over the rosemary and season. Roast in a preheated oven, 200C Gas Mark 6, for 45 minutes.

Meanwhile, place the lentils in a saucepan. Cover with water, bring to the boil and boil rapidly for 10 minutes. Strain, then return the lentils to a clean saucepan with the onion and stock and simmer for 5 minutes. Season to taste.

Remove the squash from the oven and scoop out the flesh, mash with a fork and add to the soup. Simmer for 25 minutes and ladle into 4 bowls. Garnish with extra rosemary.

Carrot and Coriander Pate
Serves 2
Per portion: 4 g fat

  1. 500 g carrots – grated
  2. 1 tbsp ground coriander
  3. 175 ml freshly squeezed orange juice
  4. 300 ml water
  5. 50 g medium fat soft cheese
  6. 30 g fresh coriander
  7. freshly ground pepper

Place the grated carrot in a saucepan with the ground coriander, orange juice and water. Cover with a lid and simmer for 40 minutes until the carrots are cooked. Cool and transfer to a blender.

Add the soft cheese and coriander leaves; blend until smooth. Season to taste and blend again. Spoon into 4 small dishes and chill before serving with crusty bread.

VEGETARIAN

Mushroom Crepes
Serves 2
Per portion: 6 g fat 

  1. 50 g plain flour
  2. 150 ml skimmed milk
  3. 1 small egg – beaten
  4. 1-2 sprays of oil
  5. salt and pepper
  6. parsley to garnish
  7. 300 g chestnut mushrooms – chopped
  8. 1 bunch of spring onions – finely chopped
  9. 1 garlic clove – chopped
  10. 400 g can of chopped tomatoes
  11. 2 tbsp oregano

To make the crepe batter, place the flour, milk, egg and seasoning in a blender and blend until smooth.

Spray a frying pan with oil. Heat the pan and pour in a ladleful of batter and cook for one minute. Carefully flip the pancake and cook the second side. Slide out of the pan on to greaseproof paper. Make 3 more pancakes the same way.

For the filling, put all the ingredients into a small saucepan and cook, stirring occasionally, for 5 minutes. Divide the filling between the pancakes and roll up. Transfer the pancakes to an ovenproof dish and cook in a preheated oven, 180C Gas Mark 4, for 20 minutes.

Sweet Potato and Leek Frittata
Serves 2
Per portion: 9 g fat 

  1. 2 sprays of oil
  2. 800 g sweet potato
  3. 200 g leek – sliced
  4. 1 clove of garlic – crushed
  5. 1 tbsp chopped sage
  6. 3 eggs
  7. 3 egg whites
  8. 125 ml skimmed milk
  9. 30 g low fat cheddar cheese – grated

Spray the oil on to a 25 cm round flan dish. Cut the sweet potato into thin slices and boil until tender. Heat a non-stick pan, spray with oil and cook the garlic and leek over a low heat until tender. Stir in half the sage.

Place half the sweet potato over the base of the prepared dish, top with the leek mixture, then the remaining sweet potato. Combine the eggs, egg whites, milk, cheese and parsley and pour over the potato, sprinkle with the remaining sage.

Bake in a preheated oven 180C Gas Mark 4, for 35 minutes.

Vegetable and Bean Moussaka
Serves 2
Per portion: 4 g fat

  1. 2 aubergines and 450g courgettes sliced lengthways
  2. spray of olive oil
  3. 25g grated low fat cheese
  4. Tomato and bean sauce:
  5. 400g tin of chopped tomatoes
  6. 1 tbsp tomato puree
  7. 1 diced onion
  8. 115g soaked black eye beans
  9. 1 clove garlic
  10. 1 tsp oregano
  11. 1 tsp allspice
  12. 150ml white wine
  13. Salt and pepper

Prepare beans: if dried soak for 1 hour in cold water, drain and cook in fresh water for 30 mins until tender. Prepare aubergine and courgettes: place in a colander sprinkle with salt and leave to drain for 30 mins, rince well. Place strips in baking tray, spray with a little oil and roast in a preheated hot oven until start to char slightly. Heat pan sprayed with oil, add onion and garlic to soften, add tomatoes, tomato puree, wine, oregano and spice, bring to boil, reduce heat allow to simmer for 20 mins, stir in beans. Layer aubergines and courgettes with tomato sauce and top with small amount of grated cheese, bake in oven at 180*C for 1 hour

Bean and Potato Stew
Serves 2
Per portion: 2g fat

Spray oil
3 x 200g tins 3 different kinds of soaked beans – haricot, cannelinni, berlotti

  1. Spray oil
  2. 3 x 200g tins 3 different kinds of soaked beans – haricot, cannelinni, berlotti
  3. 400g tin chopped tomatoes
  4. 1 diced onion
  5. 1 clove garlic
  6. 2 diced carrots
  7. 1 diced courgette
  8. 1 diced pepper
  9. 300ml vegetable stock (or 150ml stock and 150ml red wine)
  10. 1-2 bay leaves
  11. 2 tsp mixed herbs
  12. Bouquet garni
  13. Rosemary
  14. Salt and pepper
  15. Potato slices

Soak beans overnight if necessary; drain, rinse and bring to boil in fresh water and simmer for 1 hour
Heat oil, soften onion, garlic, carrots, courgette and pepper
Add tomatoes, herbs and stock
Bring to boil and reduce liquid, add beans and simmer for 15 mins
Transfer to pot, cover with potato slices and bake for 45 mins at 180*C

MAIN MEALS

Cod Fillets with a Herb Crust
Serves 4
Per portion: 1 g fat 

  1. 4 cod fillets weighing approximately 125 g each
  2. 50 g wholemeal breadcrumbs
  3. 2 tbsp chopped dill
  4. 2 tbsp chopped parsley
  5. 2 tbsp chopped chives
  6. 2 tbsp low fat fromage frais
  7. 2 plum tomatoes – finely diced
  8. 2 tbsp lemon juice
  9. freshly ground pepper

Season the cod fillets and place in a foil-lined roasting tin, skin side down.

In a bowl mix together the crust ingredients and spoon some on top of each fillet, packing down gently.

Cook in a preheated oven, 180C Gas Mark 4, for 20 minutes. Serve with new potatoes and French beans.

Singapore Noodles
Serves 2
Per portion: 8g fat

  1. 250 g Chinese egg thread noodles
  2. 1 spray of oil
  3. 1 bunch of spring onions – diagonally sliced
  4. 5 cm piece of root ginger – grated
  5. 1 tbsp medium curry paste
  6. 125 g frozen peas
  7. 250 g cooked peeled prawns
  8. soy sauce to serve

Break the noodles into a large bowl. Pour over enough boiling water to cover. Stir and toss the noodles in the water and then leave on one side for 6-8 minutes.

Meanwhile, heat a wok and spray with oil. Stir-fry the onions and ginger until softened. Stir in the curry paste and stir-fry for a further 2 minutes. Stir in the peas and prawns. Reduce the heat, cover and cook for 3 minutes.

Drain the noodles and add to the wok, toss well to coat. Serve with the soy sauce.

Mexican Chicken Tacos
Serves 2
Per portion: 10g fat

4 taco shells. Reheat the pan and stir-fry the onion for 1 minute until softened. Add the curry paste and stir-fry for another minute or so. Now add the mangetout, pepper, chilli if using and water. Return the meat to the pan and stir-fry for a further 5 minutes. Serve with boiled rice.

Chilli Con Carne
Serves 2-3
Per portion: 8g fat

  1. 1 spray of oil
  2. 225 g red kidney beans
  3. 450 g extra lean minced beef
  4. 1 onion – diced
  5. 1 green pepper – diced
  6. 1 green chilli
  7. 1 red chilli
  8. 1-2 tsp chilli powder
  9. 2 tsp paprika
  10. 2 tsp cumin
  11. 1 tbsp tomato puree
  12. 400g can of tomatoes

Dry fry the mince in non-stick frying pan until fully browned. Remove the mince. Heat the oil in the pan and add the onion, pepper and chilli, cook until soft. Add the tomatoes and the mince, stir thoroughly and keep over a medium heal for 20 minutes. Add the kidney beans and cook for a further 5-10 minutes. Serve with rice.

DESSERTS

Mango Sorbet
Serves 4
Per portion: 0 g fat 

  1. 750 g mango – peeled, stoned and diced
  2. 200 g Splenda sugar
  3. 600 ml water
  4. 1 cinnamon stick
  5. lemon peel

Put the sugar, water cinnamon stick and lemon peel into a saucepan. Slowly dissolve the sugar over a low heat and then bring to the boil. Cook over a medium heat for 20 minutes, until the mixture is syrupy.

Add the mangoes to the sugar syrup and cook for a further 10 minutes. Remove the pan from the heat and discard the lemon peel and cinnamon stick.

Puree the fruit mixture in a blender and rub through a sieve. Cool and freeze for 3 hours until just frozen. Remove from the freezer and mash with a fork. Return to the freezer for a further 3 hours.

Remove the sorbet from the freezer 10 minutes before serving. Decorate with mint sprigs.

Apple Flapjacks
Makes 12
Per flapjack: 245 kcal, 5 g fat

  1. 75 g low fat spread
  2. 175 g golden granulated sugar
  3. 100 g golden syrup
  4. 5 tbsp skimmed milk
  5. 375 g rolled oats
  6. 500 g apples – peeled, cored and sliced
  7. Half tsp ground cloves
  8. 2 tbsp lemon juice

Melt the low fat spread in a pan with sugar, syrup and milk. Stir in the oats. Spoon two-thirds of the mixture into a greased 18 cm shallow square tin and cook in a preheated oven, 180C Gas Mark 4, for 20 minutes.

Meanwhile, place the apples in a saucepan with the ground cloves and lemon juice and cook until thick and pulpy. Spread the apple over the cooked oat based. Spread the remaining oat mixture over the top and cook for a further 20 minutes. Allow to cool and cut into 12 fingers.

Plum Crumble
Serves 6
Per portion: 200 kcal, 4 g fat

  1. 500 g plums, halved and stoned
  2. 2 tbsp of honey
  3. 2.5 cm root ginger
  4. pinch of cinnamon
  5. grated rind and juice of 1 orange
  6. 125 g unsweetened muesli
  7. 50 g of low fat digestive biscuits – crushed
  8. 50 g plain flour
  9. 25 g low fat spread

Arrange the plums in an ovenpoof dish. Top with the honey, ginger, cinnamon and orange juice and rind.

Cook in a preheated oven, 200C Gas Mark 6, for 15 minutes. Meanwhile, put the remaining ingredients into a bowl and mix to make the crumble topping.

Remove the plums from the oven and scatter the crumble mixture over the top. Continue cooking for a further 20 minutes. Serve with low fat custard or low fat fromage frais.

Mixed Berry Flan
Serves 8
Per portion: 256 kcal, 3 g fat

  1. 1 25 cm flan case
  2. 400 g ricotta cheese
  3. 30 g icing sugar
  4. 1 tsp vanilla essence
  5. half a tsp of nutmeg
  6. 250 g strawberries – halved
  7. 250 g raspberries
  8. 250 g blueberries
  9. 75 ml water
  10. 75 g Splenda sugar

Press the cheese through a sieve, stir in the icing sugar, vanilla essence and nutmeg. Spread over the base of the flan case. Arrange fruit over the top.

Put water and sugar in a small saucepan, bring to the boil and boil for 5 minutes until it forms a syrup. Pour over the fruit.