Lemony prawn & pea pasta

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Preparation and cooking times

Serves 4

Preparation 5 minutes

Cooking 8 minutes

Low-fat

Ingredients

  • 350g linguine or other long pasta
  • 140g large frozen prawns
  • 100g frozen peas
  • 1 egg yolk
  • zest and juice 1 lemon
  • handful grated parmesan
  • soured cream (optional)

Method

  1. Boil the linguine for 8 minutes. Three minutes before the time is up, tip in the prawns and peas. Reserve a cup of cooking water, then drain the pasta and return to the pan.
  2. Add the egg yolk, lemon zest and juice, most of the Parmesan and some soured cream, if you like. Stir everything together, adding a little of the pasta cooking water to loosen the mixture.
  3. Serve sprinkled with Parmesan.

Nutrition Per serving

393 kcalories, protein 21g, carbohydrate 69g, fat 6 g, saturated fat 2g, fibre 4g, sugar 3g, salt 0.33 g

Recipe from Good Food magazine, December 2009.

Chocolate & hazelnut biscotti

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Preparation and cooking times

Makes 20-24

Preparation 20 minutes

Cooking 45 minutes

Low-fat

Ingredients

  • 2 medium eggs
  • 100g caster sugar
  • 250g plain flour , plus extra for dusting
  • ½ tsp bicarbonate of soda
  • zest 1 orange
  • 25g toasted hazelnuts , roughly chopped
  • 25g chocolate chips

Method

  1. Heat oven to 180C/160C fan/gas 4 and line a large baking sheet with baking paper. Whisk together the eggs and sugar until light and fluffy. Sift the flour and bicarbonate of soda into a bowl, and then add the orange zest, hazelnuts and chocolate chips. Fold into the egg mix to make soft dough. Tip onto a lightly floured surface, shape into a 25cm sausage shape with lightly floured hands, then transfer to baking sheet. Flatten to a 3cm thickness, and then bake for 30 minutes until lightly browned on top.
  2. Remove and slide onto a chopping board, then reduce the oven to 160C/140C fan/gas 3. Cut the log into 1cm thick slices and return to the baking sheet, cut-sides up. Bake for 10-15 minutes until crisp, and then cool on a wire rack. Will keep in a tin for 3 weeks.

Nutrition Per serving

84 kcalories, protein 2g, carbohydrate 16g, fat 2 g, saturated fat 0g, fibre 0g, sugar 6g, salt 0.09 g

Recipe from Good Food magazine, February 2010.

Chicken, pea & pasta broth

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Preparation and cooking times

Serves 2

Ready in 15 minutes

Ingredients

  • 750ml chicken stock
  • 50g tiny pasta shapes or rice
  • 1 chicken breast , skinless, cooked and shredded
  • 50g frozen peas , defrosted
  • A small handful flat-leaf parsley , chopped

Method

  1. Heat the chicken stock in a pan, add the pasta and cook until just tender - about 8 minutes.
  2. Add the chicken and peas and cook for a minute until heated through. Season then stir through the parsley and serve.

Nutrition Per serving

290 kcalories, protein 37.2g, carbohydrate 24g, fat 5.9 g, saturated fat 0.9g, fibre 2.9g, salt 2.01 g

Recipe from olive magazine, February 2008.

Chargrilled steak with sweet potatoes & salsa

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Preparation and cooking times

Serves 2

Preparation 5 minutes

Cooking 25 minutes

Low-fat

Ingredients

  • 2 tsp sweet paprika
  • 1 large sweet potato, cut into wedges
  • 1 tbsp extra-virgin olive oil
  • 150g cherry tomatoes, quartered
  • ½ red onion, chopped
  • A small bunch of coriander, chopped
  • 1 tbsp red wine vinegar

Method

  1. Heat the oven to 200C/fan 180C/gas 6. Rub the steak with 1 tsp of the paprika and season well. Toss the potato with half the oil and season, then roast for 25 minutes until browned and crisp.
  2. While they're cooking, mix the tomatoes, onion, coriander, vinegar, remaining oil and paprika in a small bowl and toss. Season.
  3. Chargrill (griddle) the steak for 2-3 minutes on each side and serve with the potatoes and the salsa.

Nutrition Per serving

381 kcalories, protein 32.7g, carbohydrate 36.9g, fat 12.4 g, saturated fat 3.2g, fibre 4.6g, salt 0.41 g

Recipe from olive magazine, February 2010.

Banana & Blueberry Muffins

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Preparation and cooking times

Serves 12

Preparation 10 minutes

Cooking 20 minutes

Low-fat

Can be frozen

Ingredients

  • 300g self-raising flour
  • 1 tsp bicarbonate of soda
  • 100g light treacle sugar
  • 50g porridge oats, plus 1 tbsp for topping
  • 2 medium bananas, the riper the better
  • 284ml carton buttermilk
  • 5 tbsp light olive oil
  • 2 egg whites
  • 150g punnet blueberries

Method

  1. Heat oven to 180C/fan 160C/gas 4 and line a 12-hole muffin tin with paper muffin cases. Tip the flour and bicarbonate of soda into a large bowl. Hold back 1 tbsp of the sugar, then mix the remainder with the flour and 50g oats. Make a well in the centre. In a separate bowl, mash the bananas until nearly smooth. Stir the buttermilk, oil and egg whites into the mashed banana until evenly combined.
  2. Pour the liquid mixture into the well and stir quickly and sparingly with a wooden spoon. The mix will look lumpy and may have the odd fleck of flour still visible, but don't be tempted to over-mix. Tip in the blueberries and give it just one more stir. Divide the mix between the muffin cases - they will be quite full - then sprinkle the tops with the final tbsp of the oats and the rest of the sugar. Bake for 18-20 minutes until risen and dark golden. Cool for 5 minutes in the tray before lifting out onto a rack to cool completely.

TRY:

Using yogurt. Buttermilk's natural acidity helps to lighten muffin mixes and increases the rise. It's usually available in the dairy section of supermarkets, but if you can't find it, use low-fat plain yogurt instead (a mild bio yogurt is best) or skimmed milk with a splash of lemon juice.

Nutrition Per serving

202 kcalories, protein 5g, carbohydrate 36g, fat 5 g, saturated fat 0.8g, fibre 2g, sugar 14g, salt 0.59 g

Recipe from Good Food magazine, February 2006.

20-Minute Seafood Pasta

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Preparation and cooking times

Serves 4

Ready in 20 minutes

Low-fat 

Ingredients

  • 1 tbsp olive oil
  • 1 onion, chopped
  • 1 garlic clove, chopped
  • 1 tsp paprika
  • 400g can of chopped tomatoes
  • 1l chicken stock (from a cube is fine)
  • 300g spaghetti, roughly broken
  • 240g pack frozen seafood mix, defrosted
  • Handful of parsley leaves, chopped, and lemon wedges to serve

Method

  1. Heat the oil in a wok or large frying pan, then cook the onion and garlic over a medium heat for 5 minutes until soft. Add the paprika, tomatoes and stock, and then bring to the boil.
  2. Turn down the heat to a simmer, stir in the pasta and cook for 7 minutes, stirring occasionally to stop the pasta from sticking. Stir in the seafood, cook for 3 minutes more until it's all heated through and the pasta is cooked, and then season to taste. Sprinkle with parsley and serve with lemon wedges.

TRY:

Make it Spanish-style. Add a pinch of saffron and a little white wine along with the tomatoes. 
 

Nutrition Per serving

370 kcalories, protein 23g, carbohydrate 62g, fat 5 g, saturated fat 1g, fibre 4g, salt 1.4 g

Recipe from Good Food magazine, May 2005.

Chocolate Brownie Cake

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Preparation and cooking times 

Preparation 15 - 20 minutes
Cooking 30 - 45 minutes

Serves 10

Ingredients 

  • 175g unsalted butter, plus extra for greasing
  • 225g dark chocolate, broken into pieces
  • 200g caster sugar
  • 3 medium eggs, separated
  • 65g plain flour
  • 50g chopped pecan nuts

Method

  1. Heat oven to 180C/fan 160C/gas 4. Butter a 20-25cm cake tin and line with greaseproof paper.
  2. Place 175g/6oz of the chocolate, plus the butter and sugar in a heavy-based pan and heat gently until melted, stirring occasionally. Leave to cool.
  3. Whisk the egg yolks into the chocolate mixture, and then add the flour, nuts and the remaining chocolate.
  4. Whisk the egg whites until they form soft peaks, and then gently, but thoroughly, fold into the chocolate mixture.
  5. Pour into the prepared tin and bake in the centre of the oven for about 35-40 minutes until crusty on top. Leave to cool, then run a knife around the sides and remove from the tin. Dust with icing sugar and serve warm with custard or ice cream or cold with cream.

Nutrition Per serving


405 kcalories, protein 4g, carbohydrate 41g, fat 26 g, saturated fat 14g, fibre 0.44g, sugar 34g, salt 0.06 g

Recipe from Good Food magazine, Vegetarian Christmas 2006.

Healthy Egg & Chips

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Preparation and cooking

Preparation 10 minutes

Cook 30 minutes

Vegetarian, Low-fat

Serves 4

Ingredients

  • 500g potatoes , diced
  • 2 baby onions, sliced
  • 1 tbsp olive oil
  • 2 tsp dried crushed oregano or 1 tsp fresh leaves
  • 200g small mushrooms
  • 4 eggs

Method

  1. Heat oven to 200C/fan 180C/gas 6. Tip the potatoes and baby onions into a large, non-stick roasting tin, drizzle with the oil, sprinkle over the oregano, then mix everything together well. Bake for 15 minutes, add the mushrooms, then cook for a further 10 minutes until the potatoes are browned and tender.
  2. Make four gaps in the vegetables and crack an egg into each space. Return to the oven for 3-4 minutes or until the eggs are cooked to your liking. 
  3.  

    Try

    Add a bit more. Try serving this with baked beans or grilled tomatoes to boost your 5-a-day.

    Nutrition Per serving

    218 kcalories, protein 11g, carbohydrate 22g, fat 10 g, saturated fat 2g, fibre 2g, sugar 1g, salt 0.24 g

    Recipe from Good Food magazine, March 2008. 

    Chocolate & Vanilla Cupcakes

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    Preparation and cooking times

    Ready in 40 minutes  

    Makes 24

    Ingredients

    • 100g butter , at room temperature
    • 100g caster sugar
    • 2 eggs
    • 100g self-raising flour
    • 2 tbsp cocoa powder
    • a few drops vanilla essence
    • 200g white chocolate , melted
    • 200g dark chocolate , melted
    • silver balls , to decorate 

     Method

    1. Heat the oven to 180C/fan 160C/gas 4. Cream the butter and sugar together, then beat in the eggs and flour. Divide the mix into 2 and add the cocoa to one half and the vanilla to the other. Add a drop of milk to the chocolate mix if it is too stiff.
    2. Spoon into mini muffin tins lined with paper cases, making some chocolate and some vanilla. Bake for 8 minutes. Cool.
    3. Dip the vanilla cakes in dark chocolate and the chocolate ones in white chocolate. Decorate with buttons or sprinkles.

    Nutrition Per serving


    160 kcalories, protein 2.1g, carbohydrate 18.6g, fat 9.1 g, saturated fat 5.3g, fibre 0.4g, salt 0.15 g
     
    Recipe from olive magazine, January 2008.