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Old 03-08-2006, 07:02 AM   #1
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Default UK Recipe Thread

As requested! Please post lots of yummy healthy recipes (and even some naughty ones too - you know, for treats!...) so we can cook with ingredients we know rather than having to figure out cool whip, pudding mix, fluff and graham crackers

Perhaps Ms Veg could sticky it for us?

I'm going to start off with one or two:

Caramel Pork and Apple with rice.

Pork (however much you need, I use 2 medallions approx 200g)
1 cooking apple
1/4 C (dry) rice
1 tbsp soft brown sugar

I usually eat this at one meal, but you can split it up as there is probably enough for 2 meals.

1) Start off your rice boiling away (I like to mix up wild rice and brown rice)

2) Take pork cubes (either chop up pork medallion or buy casserole pork pieces) and place in frying pan.

3) Peel apple and chop into cubes, place in frying pan with pork and add the sugar

4) Fry until pork looks cooked and rice is nice and soft. Mix together and wolf down!

Not sure how many calories this has, but it's full of protein and hardly any fat. I dry-fry and the bit of sugar adds a little bit of moisture.

Ilene's Pancakes

1/2 C cottage cheese
1/2 C oats
2 egg whites (or whole eggs if you prefer)

Place cottage cheese and egg whites in blender and whizz together. Place oats into blender and mix again.

pour mixture into non-stick frying pan, enough to make a pancake.

I think this recipe makes approx 2 pancakes. For a variation, add cocoa powder, it makes chocolate cake! Just be sure to add enough!
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Old 03-08-2006, 08:43 AM   #2
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Default Dip / Salad Dressing / Raita (whatever!)

This is the single most made up recipe in this house. We have almost always got a tupperware container of it in the fridge. We use it as a dip, as a salad dressing, as a coleslaw dressing and as a raita with curry:

2 cups natural low fat yogurt (that 0 fat Greek style one is best but any will do)
1 teaspoon salt
2 tablespoons honey (don't stint on the honey, I've experimented and it tastes better with the full amount)
1 and a half teaspoons mint sauce (yeah - the kind in vinegar)
2 tablespoons roughly chopped coriander (or mint)
1 green or red chilli seeded and finely chopped (more if you like hot things)
1 medium onion chopped

Put it all in to a bowl and mix. Taste and adjust seasoning.

Optional extras:
Add garlic - we use 3 crushed cloves for this recipe.
Add cucumber - 2 to 4 inches of peeled, seeded and small diced cucumber
Add cumin - add a teaspoon and then let the dip stand for an hour to let the flavour develop
Add a little curry powder (to taste) but, as with the cumin, let it stand for a while for the flavour to develop (particularly nice when used for coleslaw).

Makes 4 portions and is 128 cals per portion.
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Last edited by Sarah Ann : 03-08-2006 at 08:57 AM.
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Old 03-08-2006, 08:56 AM   #3
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Default Bean Curry

This is a very flexible recipe - works well with chickpeas, butter beans - any beans really (except the sort that come in a pre-made sauce!). I usually make it when I'm in a hurry so the beans come out of a standard 14oz/400g tin:

Can of beans
2 tablespoons lemon or lime juice
120 ml boiling water
1 tablespoon oil (I use olive)
Half teaspoon cumin seeds
1 finely chopped onion
2 or 3 crushed garlic cloves (or more)
1 inch piece root ginger, grated (or 1 tablespoon of lazy ginger out of a jar)
1 finely chopped green or red chilli (more if you like it hot)
1 teaspoon ground cumin
1 teaspoon ground coriander
quarter teaspoon ground turmeric
half teaspoon salt
8 ounces / 225g tomatoes finely chopped (or small can of chopped)
half teaspoon garam masala

1 Heat oil in large pan and fry the cummin seeds for 2 mins until they start to pop.
2 Add the onion, garlic, ginger and chilli and fry for 5 mins.
3 Add the cumin, coriander and turmeric and fry for 3-4 mins.
4 Add the chopped tomatoes and salt and lemon/lime juice.
5 Bring to the boil and simmer for 5 minutes.
6 Add in the garam masala and chick peas (or other beans)
7 Cover and simmer for about 15 mins.
8 Adjust seasoning to taste.

Serve with brown basmati rice and a dollop of raita (see above recipe)

This recipe when made with chickpeas gives 4 servings and works out at 283 cals per serving. It actually tastes nice cold as well as hot - so, mixed with rice, it makes a nice packed lunch on the second day.
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My Spring Challenge:
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* Eat a healthy low fat, low GI diet focusing on portion control *
* Stop unhealthy snacking *
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Old 03-08-2006, 09:57 AM   #4
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What a great idea! I am fed up of seeing recipes for something sounding really nice but full of American convenience foods such as instant pudding, cool whip, etc. Not being anti Uncle Sam here, but hey! we have our own muck thanks!!!!
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Old 03-08-2006, 01:52 PM   #5
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Celery and Potato Pie

3 Leeks
400g Potato (like 4potatos) MASHED
4fl oz milk (I used semi)
1 egg
4oz cottage chesse or ricotta.
Grated cheese to sprinkle

Pour milk into saucepan, add clean chopped leeks.
on heat for like 5 min.
----
peel potatos, chop and cook in micro or boil
----
add mash potatos or chopped potatos and boil for an extra 5 mins adn the mash, it will be easier.
mix in egg and 4oz of cottage chesse or ricotta.
pour into casserole dish on cook for like 1/2hr
sprinkle on low/regular fat grated cheese and put in the oven for like 10 more mins.
serves for with say veggies
If you use the low fat cheese to sprinkle I recommend you wait till serving before sprinkling *** it doesnt react as well to heat
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Old 03-08-2006, 03:24 PM   #6
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Default Red Lentil and Pepper Bake

175g red split lentils
600ml boiling water
3 tablespoons oil (I use olive oil but the recipe says vegetable, use low fat spray of your choice if you want)
1 large onion, finely chopped
1 large green pepper, cut into cubes
175g mushrooms (I don't like mushrooms so used a red pepper instead. The recipe also suggests any combination of courgettes, aubergines, tomatoes and celery)
1 teaspoon chilli powder
1/2 teaspoon tabasco
1 teaspoon paprika
1 tablespoon tomato puree
2 tablespoon soy sauce
salt and pepper (I didn't actually add any)

Topping
25g breadcrumbs (I used wholegrain to make the topping even more grainy)
25g pine nuts
25g pumpkin seeds
50g grated cheddar cheese

1. Put the lentils and water in a pan, bring to the boil then simmer for 20 minutes stirring occasionally. This will make the lentils nice and mushy, and there shouldn't be any water left.

2. Heat the oven to 190/375 and lightly oil a large ovenproof dish.

3. Lightly fry the veg and onion until soft and a bit coloured (times will depend on what you use I guess)

4. Stir the lentil mix and the veg mix together, add the chilli powder, tabasco, paprika, tomato puree, soy and salt/pepper. Stir well and pour into the dish.

5. Mix the topping ingredients together and sprinkle over the top.

6. Bake for 30 minutes.


Edit - officially this makes 4 portions, or 3 bigger ones if you're feeling greedy...
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Last edited by YP1 : 03-08-2006 at 04:41 PM.
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Old 03-10-2006, 06:39 AM   #7
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Default Sweet Potato Gratin

I'm going to try that lentil bake. I love lentils!

This is lovely:

500g or 1lb of Sweet Potatoes, peeled and sliced to the thickness of a 10p piece
Half tablespoon of oil
2 garlic cloves peeled and finely chopped or crushed
5 fl oz of zero fat yoghurt
Seasoning

(Optional - but we always add it - 1 red chilli very finely chopped)

Use oil to coat an inch deep overproof dish. Thoroughly mix everything else together and transfer to oiled dish.

Bake covered at gas mark 5 for 30 mins and then take off cover and continue cooking for another 30 mins.

Serves 2, cals per portion: 220
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Sarah
(Heaviest/start weight @ October '05)

My Spring Challenge:
* Ignore the scales *
* Eat a healthy low fat, low GI diet focusing on portion control *
* Stop unhealthy snacking *
* Move more *
* Keep a diet/exercise diary *


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Old 03-11-2006, 08:16 AM   #8
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Default Smooth Red Bean Soup

3 tablespoons oil
1 onion, chopped
2 garlic cloves, chopped
1 red pepper, chopped
1 carrot, chopped
1/4 teaspoon cayenne pepper
1 teaspoon chilli powder
1/4 teaspoon dried thyme
1 bay lea
1/4 teaspoon dried rosemary
600ml vegetable stock
1.2 litres water
250g can red kidney beans
2 tablespoons tomato puree
400g can peeled plum tomatoes
salt

1. Heat the oil in a (large!) saucepan and fry the onion, garlic, pepper and carrot for 3 - 5 minutes.

2. Add cayenne, chilli powder, thyme, bay leaf and rosemary, stir then add the stock and water. Add the beans, tomato puree and tomatoes and stir it all together.

3. Bring to the boil then turn down and simmer partially covered for 75 minutes.

4. Remove bay leaf and blend until smooth, then add salt to taste.
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SW - 260, Original GW - 160 - achieved 21 March 2006, CW erm... I'll get back to you on that

4 sub-4 hour marathons! (PB 3:44:05)!

Last edited by YP1 : 03-11-2006 at 09:08 AM.
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Old 03-11-2006, 09:07 AM   #9
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Italian Tomato Soup (Serves 4)

5 spray low-fat cooking spray
2 clove garlic, crushed
400 g canned tomatoes
1 tablespoon tomato puree
1/2 teaspoon basil, dried
1/2 teaspoon oregano, dried
1 3/4 pint water, (1 litre)
2 portion stock cube, vegetable
150 g dried pasta, any type, (spaghetti)


Mist a large saucepan with cooking spray and gently heat. Sauté garlic for 1 minute. Add tomatoes, tomato paste, basil and oregano and bring to the boil.

Add water and stock cubes, and bring to the boil.

Break spaghetti into short pieces, add to soup and simmer until pasta is tender, about 15 minutes.

Serve.

2pts per serving (WW)
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Old 03-11-2006, 09:07 AM   #10
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Default Curried Lentil and Veg Soup

1 tablespoon oil
1 small onion finely, chopped
1 garlic clove, crushed
1 small potato, cut into small cubes (this soup isn't blended at the end, so chunks the size that you'd want floating in your soup!)
1 carrot, cut into small cubes
1 tablespoon curry paste
50g red lentils
200g can chopped tomatoes
600ml vegetable stock
salt and pepper

1. Fry the onion in the oil for 5 minutes

2. Add the curry paste, garlic, potato and carrot and cook for another 5 minutes.

3. Add everything else and bring to the boil. Turn down the heat, cover, and simmer for 30 minutes (until the lentils are soft).

Serves 2. I had this for my lunch today!
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SW - 260, Original GW - 160 - achieved 21 March 2006, CW erm... I'll get back to you on that

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Old 03-12-2006, 10:21 AM   #11
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Default Rosemary (or thyme) lentils

4 ounces of dried green lentils (this recipe does not work with tinned lentils)
one pint of water (or water/wine mix) whichever you prefer
One finely chopped onion
3 tablespoons finely chopped rosemary or thyme - you can used dried but only use half the amount
2 crushed cloves garlic
A good quality stock cube or stock granules (whichever flavour you prefer) - or you can sub the water with homemade stock

Rinse and pickover the lentils, put in a saucepan with all the other ingredients, slowly bring to the boil and keep stiring until the stock cube has dissolved - then turn down the heat, put on the lid and simmer very gently until the lentils have gone soft and are breaking down a bit. If you want you can whiz the mixture to make it smooth but I prefer it with some texture. The end result should be about as thick as cottage cheese but you may find you need to add more liquid. Don't add salt and pepper until you are about to serve it otherwise the lentils won't cook properly.

Optional extras/changes:

1. You can dry fry 4oz chopped smoked bacon and then drain on kitchen towel before add it to the mixture at the beginning.

2. You can soak some dried mushrooms in the water, then the soaking liquid as the stock for the recipe and chop up the mushrooms and add them to the mixture towards the end.

3. You can miss out the herbs and add in curry powder or curry type spices, i.e. 2 tsp cumin, 1 tsp coriander seed, half tsp tumeric, half tsp cinnamon and chili powder (or whatever you have available) to taste to make a dhal which you can eat with rice.
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My Spring Challenge:
* Ignore the scales *
* Eat a healthy low fat, low GI diet focusing on portion control *
* Stop unhealthy snacking *
* Move more *
* Keep a diet/exercise diary *


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Old 03-16-2006, 01:41 PM   #12
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Default Savoury French Toast

Yummy!

Serves 1:

2 tablespoons chopped coriander
1/4 tspn wholegrain mustard
pinch salt
ground black pepper
1 egg
Slice wholegrain bread
1/2 tspn olive oil
dash worcestershire sauce (lea & perrins) (but could serve with salsa etc..)

Mix first 5 ingredients. Soak bread in the egg mixture on both sides. Fry each side in olive oil over a medium heat until golden brown. Drain on kitchen paper and serve with a dash of worcestershire sauce warm or allow to cool.

Great for breakfast/ brunch but also good for dinner with salad
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Old 03-18-2006, 08:15 AM   #13
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Mock Stir fry:
  • low cal or cheap noodles
  • soy sauce
  • chopped mixed veg(I got basics from sainsburys as its all small pieces)
  • bean sprouts.
  • Mushrooms-optional
Put veg and mushrooms in hot non stick pan to defrost and start to cook,
boil noodles till just tender, drain and add to pan, sprinkle flavour packet that came with noodles stir add loadsa bean sprouts cook high and continuously stiring for a min, add some soy sauce and then cook on high for 2 mins, stiring.


I didnt need oils etc, Ive made this twice and it came out great both times
I used oriental noodles, dry pack from lidles I think for like 20p
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Old 03-18-2006, 08:21 AM   #14
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Default The Saturday Soup... Oven Roast Vegetable

This was today's Saturday soup. I'm getting into a routine here, I cook a batch of soup on a Saturday, eat one portion, freeze the rest in single portions then I have a selection of stuff to take into work each day.

1 onion, roughly chopped
2 garlic cloves, chopped
2 large carrots, thinly sliced
1 leek, trimmed and thickly sliced
1 large parsnip, cut into cubes
175g swede, cut into cubes
4 tablespons vegetable oil
2 teaspoons honey
4 rosemary sprigs
2 bay leaves
4 ripe tomatoes, quartered
1.2 litres vegetable stock

heat the oven to 200C.

Toss the vegetables with the oil and honey in a large bowl then put into a roasting tin. Add the herbs and put in the oven. roast for 25 - 30 minutes. Add the tomatoes, turn down the oven to 190C and roast for another 25 - 30 miuntes.

Remove the herbs and blend the vegetables with the stock.

Pour the soup into a large ovenproof dish, season and bake for 20 minutes.

The recipe said it serves 4 but you get loads, so I've split it into 5.
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Old 04-15-2006, 01:21 PM   #15
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I've got a fantastic recipe for soup but it's not my own it's from a well known slimming club publication - am I allowed to post it up here - copyright and all that?
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