Recipes

Who said that low calorie needs to be boring?

More to come!

Orange and Caramel Custard Tart

Ingredients:
3 egg yolks
85g caster sugar
1 tbsp plain flour
1 heaped tbsp cornflour
250ml skimmed milk
zest 1 orange


For the base and to decorate:
1 egg white
3 large sheets of filo pastry, halved
3 oranges, skin and pith removed, sliced into rounds
50g caster sugar


Serves: 8       Prep: 20 minutes       Cook: 15 minutes

1. Beat the egg yolks and sugar for a few mins until pale and slightly thickened, then whisk in the flours. Heat the milk and orange zest in a saucepan. Once it's starting to boil around the edges, whisk into the egg mix. Put the whole lot back into the pan, stirring all the time until thick and boiling. Leave to cool completely. Can be made up to 2 days ahead.
2. Heat oven to 200C/fan 180C/gas 6. Brush the filo sheets one by one with egg white and use to line a 23cm loose-bottom flan tin, overlapping the pieces as you go. Fold the pastry over itself at the edges rather than letting it overhang or you'll never get it out of the tin. Bake blind for 10 mins, then give it another 5 mins until dark golden and very crisp. Leave to cool. Can be made up to 1 day ahead.
3. The cream filling will be set by now, so beat again with electric beaters until smooth. Spoon into the case, then chill for at least 30 mins. To serve, put the sugar into a non-stick frying pan and leave over a gentle heat to melt and then caramelise, swirling the pan only a few times. Meanwhile, spread the oranges over the custard. When the caramel is dark golden, drizzle it over the oranges, let it set for a few mins, then serve immediately.

Nutrition per serving:
177 calories, protein 4g, carbohydrate 35g, fat 3 g, saturated fat 1g, fibre 1g, sugar 25g, salt 0.34 g

Grilled Miso Eggplant

Ingredients:

2 small eggplants, halved lengthways

olive oil

2 tbsp miso paste

2 tbsp mirin

large pinch golden caster sugar

1 tbsp lemon juice

1 tbsp white or black sesame seeds

4 spring onions, shredded to serve

rocket, to serve

Serves: 2      Prep: 10 minutes     Cook: 20 minutes

1. Heat the oven to 200C/fan 180C/gas 6. Score a criss-cross pattern into the flesh of the aubergines. Brush with 1 tsp oil and season. Put on a non-stick baking tray and roast for 20 minutes.
2. In a small bowl, mix the miso and mirin with the sugar and the lemon juice. Spread this paste over the roasted aubergines and sprinkle with the sesame seeds. Put under a hot grill for 2-3 minutes until golden. Serve scattered with the spring onions and a handful of rocket.

Nutrition per serving:

153 calories, protein 4.9g, carbohydrate 17g, fat 7.7 g, saturated fat 0.8g, fibre 4.5g, salt 1.41 g


Devilled Tofu Kebabs

Ingredients:
8 shallots or button onions
8 small new potatoes
2 tbsp tomato puree
2 tbsp light soy sauce
1 tbsp sunflower oil
1 tbsp clear honey
1 tbsp wholegrain mustard
300g firm smoked tofu, cubed
1 zuchinni, peeled and sliced
1 red pepper, deseeded and diced


Serves: 4     Prep: 25 minutes    Cook: 30 minutes

1. Put the shallots or button onions in a bowl, cover with boiling water and set aside for 5 mins. Cook the potatoes in a pan of boiling water for 7 mins until tender. Drain and pat dry. Put tomato purée, soy sauce, oil, honey, mustard and seasoning in a bowl, then mix well. Toss the tofu in the marinade. Set aside for at least 10 mins.
2. Heat the grill. Drain and peel shallots or onions, then cook in boiling water for 3 mins. Drain well. Thread the tofu, shallots, potatoes, courgette and pepper on to 8 x 20cm skewers. Grill for 10 mins, turning frequently and brushing with remaining marinade before serving.

Nutrition per serving:
178 calories, protein 10g, carbohydrate 18g, fat 8 g, saturated fat 1g, fibre 3g, sugar 3g, salt 1.35 g


Spicy Falafels Recipe

Ingredients:
2 tbsp sunflower or vegetable oil
1 small onion, finely chopped
1 garlic clove, crushed
400g can chickpeas, washed and drained
1 tbsp ground cumin
handful parsley, chopped, or 1 tsp dried mixed herbs
1 egg, beaten


Serves: 6       Prep: 10 minutes      Cook: 10 minutes

1. Heat 1 tbsp oil in a large pan, then fry the onion and garlic over a low heat for 5 mins until softened. Tip into a large mixing bowl with the chickpeas and spices, then mash together with a fork or potato masher until the chickpeas are totally broken down. Stir in the parsley or dried herbs, with seasoning to taste. Add the egg, then squish the mixture together with your hands.
2. Mould the mix into 6 balls, then flatten into patties. Heat the remaining oil in the pan, then fry the falafels on a medium heat for 3 mins on each side, until golden brown and firm. Serve hot or cold with couscous, pitta bread or salad.

Nutrition per serve:
105 calories, protein 5g, carbohydrate 8g, fat 6 g, saturated fat 1g, fibre 2g, sugar 1g, salt 0.27 g




Roasted Coriander Cauliflower

Ingredients:
1 head cauliflower, about 500g, cut into florets
2 red onions, sliced into thick wedges
1 tsp ground coriander
2 tbsp olive oil
handful of fresh coriander, to serve


Serves: 4          Prep: 5 minutes         Cook: 25 minutes

1. Heat oven to 220C/fan 200C/gas 7. In a roasting tin, toss the cauliflower, red onion, ground coriander and olive oil together with some salt and pepper. Roast for 25 mins, tossing occasionally until the vegetables are starting to brown. Toss through the coriander and serve.

Nutrition per serve:

118 calories, protein 5g, carbohydrate 9g, fat 7g, saturated fat 1g, fibre 3g, sugar 7g, salt 0.03g

Fromage Frais Mousse with Strawberries

Ingredients:

1 large egg white

50g icing sugar, plus 2 tbsp

grated zest 1 lemon and juice of half

500g tub low-fat fromage frai

500g strawberries 

Serves: 6        Prep: 20 minutes        Cook: 5 minutes, plus chilling

1. Put the egg white into a heatproof bowl with the icing sugar. Set the bowl over a large pan of simmering water and, using a hand electric whisk, whisk for 5 mins until the mixture is light, fluffy and holds peaks when the blades are lifted. Remove from heat, whisk in the lemon zest, then whisk for a further 2 mins to cool it down.
2. Fold in the fromage frais, then transfer to six glasses or small bowls and chill. Roughly chop half the strawberries and put in the food processor with the 2 tbsp icing sugar and the lemon juice. Whizz to a purée, then press through a sieve to remove the seeds. Chop the remaining strawberries.
3. Spoon the chopped strawberries over the mousses, then spoon a little purée over each. Chill until ready to serve.

Nutrition per serving:
118 calories, protein 8g, carbohydrate 23g, fat 0g, saturated fat 0g, fibre 1g, sugar 23g, salt 0.13g


Apple Pie Samosas

Ingredients:
2 cooking apples, peeled, cored and chopped
50g caster sugar
1 tsp ground mixed spice
50g sultanas
250g low fat spread (such as Flora Light) melted


Serves: 4      Prep: 20 minutes     Cook: 25 minutes

1. Heat oven to 200C/180C fan/gas 6. Place the apples, sugar, mixed spice and sultanas in a saucepan with 2 tbsp water and cook, covered, for 6 mins or until the apples are soft, stirring once or twice. Tip into a shallow dish and spread out to cool slightly.
2. Cut the sheets of filo in thirds lengthways, then brush lightly with the melted spread. Place a spoonful of the apple filling at the top of each strip, then fold over and over to form triangular parcels. Place on a baking sheet and bake for 15-20 mins until crisp and golden. Serve with low-fat yogurt, if you like.

Nutrition per serving:
196 calories, protein 2g, carbohydrate 42g, fat 3g, saturated fat 1g, fibre 2g, sugar 31g, salt 0.58g