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Healthy meal ideas

6/ 2/2007

VEGGIE

A spanish omlette, with salad and 3 small new potatoes

(Omelette made with 2 eggs, thinly sliced raw potato (par-boiled) sliced peppers and onions)

Brown owl slices, grilled tomatoes and baked beans

Dip 1 large thick or 2 small slices of bread in 1 beaten egg, seasoned. Cut into fingers and grill quickly with a halved tomato. Serve with 1/3 tall tin (5oz) baked beans.

Egg and cress sandwiches

1 hard boiled egg, 1 good-sized wholemeal bap, low spread, cress and 2 level tsp low fat salad cream

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FISH

Tuna Salad

Flaked drained tuna with an assortment of salad vegetables (try a bed of lettuce leaves, plus chopped celery, finely chopped beetroot, onion or spring onion, sliced tomato and cucumber). Served with new boiled potatoes.

Mackerel Risotto

450g (1llb) smoked mackerel (or kipper fillets) skinned and chopped

1 onion, sliced

50g (2oz) margarine

225g (8oz) long grain rice

500ml (½ pt) fish or chicken stock

175g (6oz) mushrooms, quartered

1 green pepper, deseeded and chopped

3 tomatoes, skinned and chopped

Sauté the onion in margarine until nearly soft, then add rice and mix well. Add stock and bring to boil. Simmer for 7-8 minutes. Add the mushrooms and peppers and continue cooking the mixture until all the stock is absorbed. Add fish and tomatoes and continue to cook, stirring until the mixture is heated throughout. Add seasoning to taste. Turn onto a serving dish and serve.

Serves 3 portions.

Pilchards and Pasta Bake

375 (12oz) canned pilchards, drained of any oil

1 medium onion finely chopped

15ml (l tbspn) oil

2 medium tomatoes, skinned and chopped

60ml (4tbspns) water or a tin of chopped tomatoes

black pepper, pinch of mixed herbs

175 (6oz) pasta shapes, cooked

50-75g (2-3oz) low fat cheese, grated

Heat the oil in a pan and cook the onion until soft. Add the remaining ingredients, except the pasta and cheese. Bring to the boil and simmer

Uncovered for about 10 minutes, or until mixture is fairly thick. Stir in the cooked pasta, transfer to an ovenproof dish, sprinkle the grated cheese and brown under a hot grill. Season to taste. Serves 4-6 portions.

Poach Finnan Haddock

Poach 5oz Finnan haddock in semi-skimmed milk. Serve with a 6oz jacket potato and peas.

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LAMB

Chop Suey

Serves 2

225g (8oz) lean minced beef or minced lamb/pork

75g (3oz) egg noodles

1 onion, sliced

1 clove garlic, crushed

1 yellow pepper, seeded and cut into thin strips

1 carrot, peeled and cut into thin strips

75g (3oz) frozen peas

75g (3oz) green beans, trimmed and sliced or

(250 (9oz) frozen mixed vegetables

2 x 5ml sp (2tsp) cornflour

300ml (½pt) stock

75g (3oz) mushrooms, sliced

50g (2oz) bean sprouts

1 x 15ml sp (1 tbsp) sherry

1 x 5ml sp (1tsp) soy sauce

1 x 5ml sp (1 tsp) sesame oil

salt and black pepper

Cook the noodles according to the pack instructions and drain. Dry fry the mince in a large non-stick wok or saucepan until browned, add the onion, garlic, yellow pepper, carrots, peas, beans and continue cooking for 1-2 minutes. Meanwhile blend the cornflour with a little stock. Add all remaining ingredients to the pan and continue cooking until the sauce has thickened and is glossy. Serve immediately with additional stir fry vegetables.

Tip: For a time-saving tip, substitute a jar of ready-made chop suey sauce.

Lamb Chops

Two small lamb chops, grilled/baked, mint sauce, broccoli and carrots and new boiled potatoes (4 small ones).

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CHICKEN

Chicken Casserole

Use chicken portions (breasts or thighs), assorted vegetables (fresh or frozen) and a cook-in-sauce (choose one with less than 5g fat /100g sauce). Serve with 4oz cooked weight plain boiled rice.

Chicken Waldorf Salad

Use left over cooked chicken: 3oz chicken, sliced celery, 1oz walnuts, sliced red skinned apple, onion plus natural yogurt and lemon juice dressing (or any low calorie/reduced fat dressing).

Chicken Risotto

Substitute 12oz chicken for the mackerel, in the Mackerel Risotto recipe.

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BEEF

Cheat's Chilli

Serves 4

450g (1lb) lean minced beef or minced lamb/pork

1 onion, chopped

1 clove garlic, crushed

1x5ml sp (1tsp) chilli powder

397g (14oz) can chopped tomatoes

397g (14oz) can baked beans

2 x 15ml sp (2tbsp) tomato ketchup

1 x 5ml sp (1tsp) dried mixed herbs

1 stock cube

salt and black pepper

In a large non-stick wok or saucepan, dry fry the mince, onion, garlic and chilli powder until browned. Add the remaining ingredients bring to the boil and simmer for 15-20 minutes. At this stage the chilli can be served with boiled rice and a mixed salad or the chilli can be topped.

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PORK

Sesame Crusted Pork

Serves 2

2 lean pork loin or leg steaks

2 x 15ml sp (2tbsp) honey

2 x 15ml sp (2tbsp) sesame seeds

1 clove garlic, crushed

Place the pork steaks under a preheated grill for 6-8 minutes each side, turning once. Meanwhile in a bowl, mix together all the glaze ingredients. Halfway through the cooking time on the second side brush or spoon the glaze onto the steak and continue cooking for the final 3-4 minutes. Serve with tomato and onion salad and herb bread.

Option : Maple syrup can be used instead of honey.

Pork chop with Pineapple

Bake or grill a medium pork chop with a circle of pineapple on top. Serve with sweetcorn and peas and new potatoes.

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MEATS

Jamaican Casserole

Serves 4

450g (1lb) lean beef lamb or pork, cubed

2 x 15ml sp (2tbsp) plain flour

450 ml (¾pt) stock

2 x 15ml sp (2tbsp) mild curry paste

450g (1lb) sweet potatoes or potatoes, peeled and cut into 1.25cm (½") cubes

1 large or 2 small onions, sliced

salt and black pepper

1 lemon, sliced

1 yellow pepper, seeded and cut into chunks

Blend together the flour with approximately 5 x 15ml sp (5tbsp) stock to form a paste. In a large casserole dish place the meat, stock, flour paste, curry paste, potatoes and onion. Season and stir. Transfer to oven and cook for 1½ - 1¾ hours until the meat is tender. Stir in the lemon and pepper and cook for a further 15 minutes. Serve with rice, fresh or frozen spinach and green beans or a selection of seasonal vegetables.

Tip: The Lemon slices will add lots of flavour during cooking. They will become very soft and can be eaten.

Meaty ratatouille

Serves 4

450g (1lb) lean beef, lamb or pork cubes

1 onion cut into chunks

2 cloves garlic, crushed

397g (14oz) can chopped tomatoes

1 x 5ml sp (1tsp) dried mixed herbs

150ml (¼pt) stock

1 red pepper, seeded and cut into large chunks

1 green pepper, seeded and cut into large chunks

1 courgette, cut into large chunks

1 aubergine, cut into large chunks

salt and black pepper

In a large ovenproof dish place the meat, onion, garlic, chopped tomatoes, herbs and stock. Stir and place in a pre-heated oven for 1½ to 1¾ hours. Meanwhile prepare the vegetables. Remove the casserole from the oven and stir in the vegetables. Season and return to the oven for 20-30 minutes, until the vegetables have softened.

Serve immediately with a jacket potato, steamed cauliflower and courgette.

Tip: If the casserole looks a little runny remove the lid for the last 10-15 minutes of cooking.

Hot Meaty Tomato and Feta Salad

Serves 2

225g (8oz) lean beef, lamb or pork steaks cut into thin strips

200g (7oz) mixed salad leaves

4 spring onions, sliced

2 tomatoes, chopped

25g (1oz) Feta cheese, cubed

for the dressing

2 x 15ml sp (2tsp) white wine vinegar

2 x 15ml sp (2tbsp) fresh parsley, chopped

1 x l5ml sp (1 tbsp) olive oil

1 x 15ml sp (1 tbsp) honey

1 clove garlic, crushed

salt and black pepper

In a large bowl mix the salad leaves, spring onions, tomato and cheese. In a separate bowl mix the dressing ingredients. In a large non-stick wok or frying pan dry fry the meat for 3-4 minutes, until browned. Add the dressing to the pan and continue to cook for 1-2 minutes. Pour over the salad and serve immediately with crusty bread.

Suitable casserole cuts:

Beef: braising cubes, chuck, blade, stewing cubes, shin, leg

Lamb: braising cubes, shoulder, leg

Pork: braising cubes, shoulder, leg