Healthy heart- recipes with minimal saturated fat,oil and salt

 

Beef, Mint and Mango Tabbouleh

 

Feeds: 2

Time to cook: Approx 10-15 minutes

 

Take

2 lean thin cut sirlion beef steaks

150g (5oz) bulgar wheat

1 lime

15ml (1tbsp) fresh parsley

15ml (1tbsp) fresh mint

black pepper

1 fresh ripe mango

¼ cucumber

pomegranate seeds

salad leaves

 

 

Make

Cook bulgar wheat in accordance with packet instructions. Heat griddle pan, and cook the lean thin cuts of sirlion beef steaks, seasoned for 2-3 minutes each side.

 

Into a large bowl add warm cooked bulgar wheat along with juice of lime, fresh flat leaf parsley, roughly chopped, and fresh mint, roughly chopped, black pepper, small ripe mango, roughly chopped and cucumber, cut into thin slices. Toss together and top with steaks cut into thick strips.

 

Drizzle with fruity dressing of your choice and sprinkle with pomegranate seeds.

 

Eat

With handful of green salad leaves.

 

Giant’s Beef Bread

 

Feeds:                            4 big potions

Time to cook:               Approximately 25 minutes (plus about 40 minutes proving

                                       time for bread)

Oven temperature:      Gas mark 8, 230°C, 450°F

 

Take

500g bread mix

225g (8oz) lean beef mince

 

sweetcorn topping

60ml (4tbsp) sweetcorn                                                    

Dash Worcestershire sauce                                               

15ml (1tbsp) tomato ketchup                                            

 

OR

 

mushroom topping

25g (1oz) mushrooms, sliced

pinch chilli powder

15ml (1 tbsp) tomato ketchup

 

Make

Take a bread mix and make according to pack instructions.

Meanwhile take the lean beef mince and dry fry in a saucepan. Add either sweetcorn or mushroom topping and leave to cool.

Lightly knead dough and shape. Divide dough into 4 and make into various shaped breads.

 

Shapes

1 Roll into long flat oblong, spoon meat mixture into the centre and fold the dough

   over/pinch together in several places.

AND/OR

2. Roll into a small round, place 2-3 spoonfuls of mixture into centre, fold over the dough and pinch together – making a pasty/calzone shaped bread.

 

Place on a greased baking tray, allow to rise for 10 minutes and then put into a pre-heated oven for 15-20 minutes until well-risen and golden brown.

 

Eat

Serve with a large squirt of your favourite ketchup and lots of your favourite fruits for pud.

 

Orange and Cumin marinated Pork Kebabs

 

Suitable Cuts: Pork loin or leg steaks, or fillet

Feeds: 2-4 depending on appetite

Time to cook: 15 minutes plus 1-2 hours marinating time

 

Take

225g (8oz) lean, fully trimmed pork loin or leg steaks, or fillet Orange zest and zest and juice of 1 orange

5 ml (1tsp) cumin seeds

and 5 ml (1tsp) English mustard

 

For cous cous

150g (5oz) cous cous

240ml (floz) boiling water

zest and juice of 1 orange

5ml (1tsp) English mustard

15ml (1tbsp) fresh coriander

2 spring onions

 

Make

Cut the lean, fully trimmed pork loin or leg steaks, or fillet into cubes and mix together with zest and juice of orange, cumin seeds and English mustard. Mix well, cover and refrigerate for 1-2 hours to let the flavours infuse. Thread the pork cubes onto skewers and cook under a pre-heated grill for 12-15 minutes. Meanwhile place cous cous in a bowl. Mix together boiling water with zest and juice of the orange and English mustard. Pour over the cous cous, cover with clingfilm and leave to soften for 10-15 minutes. Stir through fresh coriander, chopped, and spring onions, chopped.

 

Eat

Serve the kebabs with the cous cous, extra vegetables and a low-fat yoghurt dip.

 

Pork Chops With Rhubarb, Apple and Ginger Chutney

 

Feeds: 4

Time to cook: Approx 15 minutes

 

Take

4 lean chunky thick pork chops or steaks

For the Chutney
1 onion, peeled and sliced
4 sticks rhubarb, cut into large chunks*
1 cooking apple, peeled, cored and sliced
1 clove garlic, squashed
1.25cm (1/2”) root ginger, peeled and grated
150ml (1/4pt) apple juice
30ml (2tbsp) soft dark brown sugar

 

Make
Cook chops on a pre-heated grill, griddle or barbecue for about 8-10 minutes each side for 2-3cm (3/4”-1 1/4”) thickness.

Place all ingredients for the chutney in a small pan and simmer together with a lid on for about 5 minutes until fruit is soft but not mushy.

 

Eat
Serve chunky chops with a large dollop of chutney, mashed potato and seasonal green vegetables.