Keeping trim - recipes to maintain a healthy weight

 

Bacon, Carrot, Butterbean and Coriander Soup

 

Serves: 4

Time to Cook: Approx 25-30mins

 

Take

6 rashers lean hickory smoked streaky bacon

1 large onion

450g (1lb) carrots

750 ml (1 1/4pt) ham stock

150ml (1/4pt) white wine

5ml (1tsp) ground coriander

black pepper

400g (approx) can butter-beans

30ml (2tbsp) fresh coriander

French stick

 

Make

Dry fry rashers lean hickory smoked streaky bacon, diced, for 2-3 minutes, add large onion, thinly sliced, and carrots, peeled and finely sliced, to the pan and sauté for a further 2-3 minutes. Add ham stock, white wine, ground coriander, black pepper and butter-beans. Season well and simmer for 10-15 minutes until the carrots are soft. Stir in fresh coriander, roughly chopped, and adjust seasoning.

 

Eat

Serve with slices of French stick toasted.

 

BBQ Piquant Steak

 

Feeds: 2

Time to cook: Approx 10mins (Plus approx 1 hour marinating time)

 

Take

2 sirloin steaks

 

Marinade

1 lemon

30ml (2tbsp) sundried tomato paste

5ml (1tsp) Worcestershire sauce

5-10ml (1-2 tsp) mustard

2 cloves of garlic

 

Make

Mix together rind of lemon and juice of ½ lemon, sundried tomato paste, Worcestershire sauce, mustard, garlic, squashed, add sirloin steaks, mix well, cover and marinate in the fridge for 30 mins – 1 hour.

Remove steaks from marinade and cook on pre-heated griddle or BBQ for 4 minutes each side for medium cook. (Approx 2 minutes each side for Rare and 6 minutes each side for well done.)

 

Eat

Serve with green salad, hot gherkins, caper mayo, crushed new potatoes with garlic, parsley and sundried tomatoes.

 

Oriental Summer Lamb

 

Feeds: 2

Time to cook: Approx 10mins

 

Take

225g (8oz) lean lamb leg steaks

5ml (1tsp) oil

1.25cm (1/2”) root ginger

30ml (2tbsp) soy sauce

2 garlic cloves

100g (4oz) precooked white flat noodles

100g (4oz) sugar snap peas

2 heads pak choi/bok choi or Chinese leaf

handful of spinach or chard,

50g (2oz) beansprouts and/or peanut sprouts

3 radishes

1 red pepper

 

Dressing

30ml (2tbsp) fresh coriander leaves

30ml (2tbsp) basil

25g (1oz) peanuts

1 red chilli

15 (1tbsp) sweet chilli sauce

5ml (1tsp) soy sauce

 

Make

In a large hot non-stick wok or saucepan fry lean lamb leg steaks, cut into thin strips, in oil until browned, approx 3-4 minutes. Add root ginger, sliced, soy sauce, cloves garlic, squashed, and cook for 1-2 minutes then keep warm. Add pre-cooked white flat noodles, sugar snap peas, 2 heads pak choi, bok choi or Chinese leaf, shredded, handful of spinach or chard, beansprouts and/or peanut sprouts, radishes, finely sliced, red pepper, deseeded and finely sliced, toss together and place in a large salad bowl.

Make Dressing

Mix together fresh coriander leaves, chopped, basil, chopped, peanuts, chopped, red chilli, deseeded and finely chopped, sweet chilli sauce and soy sauce.

 

Eat

Toss all ingredients together, drizzle with dressing and serve with crispy noodles.

 

Thai Pork Bites

 

Suitable Cuts: Minced pork

Time to Cook: Approx  20mins

Temperature: Gas Mark 6, 200°C, 400°F

 

Take

450g (1lb) lean minced pork

2 cloves garlic

5cm (2”) ginger

15ml (1tbsp) fresh coriander

4 spring onions

1 lime

 

For the dipping sauce:

15ml (1tbsp) soy sauce

15ml (1tbsp) sherry

5ml (1tsp) honey

15ml (1tbsp) sweet chilli sauce.

 

Make

In a bowl, mix lean minced pork with cloves garlic, crushed, ginger, peeled and grated, fresh coriander, chopped, spring onions, finely sliced, and the zest and juice of 1 lime. Mix well and shape into 12-14 patties. Place onto a baking tray and cook in a pre-heated oven for 20 minutes, To make the dipping sauce mix together soy sauce, sherry, honey and sweet chilli sauce.

 

Eat

Serve the patties with the dipping sauce, a cucumber and spring onion salad and toasted pitta breads

NB: If making this recipe for kids serve with Hoisin or plum sauce as the dipper. This makes 12-14 bites.