Pate Bites
Makes 15
Core recipe
1 red pepper
400g can
chick peas, drained
finely grated
rind & Juice of 1 lemon
3 tbsp
freshly chopped coriander
salt &
pepper
1 small red
onion, finely chopped
½ cucumber,
sliced (quite thickly)
1 red chilli,
finely sliced, to garnish
De-seed the
pepper and roast at Gas6 for 20 mins.
Place in a
food processor with the chick peas, lemon juice, rind, 2 tbsp coriander and
seasoning and blend until smooth.
Add the onion
and fold in.
Top the
cucumber slices with the pate and serve sprinkled with the remaining coriander
and garnish with chilli.
Mock Guacamole Cups
Makes 16
Core recipe
7oz frozen
peas thawed
2 tbsp. Quark
1 tbsp. fresh chopped mint
1/2 tsp chilli powder
1 tbsp. finely chopped red onion
1 tbsp. finely chopped red pepper
8 small tomatoes
salt and pepper
strips of red pepper to garnish
2 tbsp. Quark
1 tbsp. fresh chopped mint
1/2 tsp chilli powder
1 tbsp. finely chopped red onion
1 tbsp. finely chopped red pepper
8 small tomatoes
salt and pepper
strips of red pepper to garnish
Put peas,
quark, mint, chilli in a blender. Blend until almost smooth.
Place in a
bowl. Mix in red onion and pepper and season.
Halve the
tomatoes, deseed and put upside down on kitchen paper to drain.
To serve
spoon the pea mixture into a tomato half and garnish with thin strips of red
pepper
Ham and Asparagus Roll-Ups
Makes 20
Core recipe
4oz virtually
fat free cottage cheese
1 teaspoon
snipped chives
1/2 small yellow
pepper, finely chopped
salt and
pepper
8oz baby
asparagus spears
4oz wafer
thin lean ham (remove any fat)
Mix cottage
cheese with chives and pepper, season to taste.
Cook
asparagus until just tender. Drain. Refresh in cold water, drain again. Leave
to cool.
Cut ham into
20 slices. Spread each slice with a little of the cheese mixture.Place an
asparagus spear on top and roll up like a cigar.
Chill
thoroughly before serving.
Chick Pea Nuts & Bombay Mix
Core recipe
400g tin of
chick peas
Dried Noodles (uncooked)
Preheat the oven to Gas 5
Dried Noodles (uncooked)
Preheat the oven to Gas 5
Drain a can
of chick peas. Gently take away excess moisture using kitchen roll and then
spread the chick peas out on a baking tray. Spray with Fry Light and sprinkle
with salt.
Bake for
approximately 20 minutes until crisp but not burnt.
For a variation on Bombay Mix, sprinkle the chick peas with cajun seasoning before baking, and when cooked add them to a smashed up packet of noodles. You can then sprinkle this mixture with curry powder or any spicy seasoning of your choice.
For a variation on Bombay Mix, sprinkle the chick peas with cajun seasoning before baking, and when cooked add them to a smashed up packet of noodles. You can then sprinkle this mixture with curry powder or any spicy seasoning of your choice.
Carrot and Lentil Pate
Core recipe
4oz split red
lentils
4oz carrots
grated
1 onion
chopped
2 cloves
garlic crushed
Frylight
grated rind
and juice of half a lemon
1 tsp dried
thyme
1oz fromage
frais (v. low fat)
salt and
pepper
Cook lentils
in boiling water for 10 mins, add carrots cover and simmer for 10 more mins.
Fry onion and
garlic in Frylight for 5 mins, then add lemon juice and rind and thyme.
Continue to
cook for 3 mins.
Drain lentil
mixture thoroughly, beat in fromage frais. Stir in the onion mixture and season
well.
Chill for 1
hour before using.
Salmon and Spring Onion Tarts
Serves 4
4 medium slice bread, from a medium-cut large loaf, crusts removed
25 g low-fat spread, (1oz), melted
1 spray low-fat cooking spray
6 portion spring onions, trimmed and thinly sliced
1 can drained red salmon, (213g)
1 medium egg(s)
50 g low-fat soft cheese, (1 3/4oz)
1 pinch salt, or to taste
1 serving pepper, black, freshly ground
Preheat the
oven to 190°C, 375°F, Gas Mark 5.
Use a rolling
pin to flatten the slices of bread. Brush them with the low fat spread. Place
them in 4 Yorkshire pudding tins or muffin tins, pressing them in carefully to
fit.
Spray a
non-stick frying pan with low fat cooking spray and cook the spring onions for
2 - 3 minutes, until softened. Share them between the bread cases.
Remove the
skin and bones from the salmon, then break the salmon into chunks. Share
between the tarts.
Beat the egg
with the soft cheese. Season, then spoon into the tarts. Bake for about 15 - 20
minutes, until set. Serve warm or cold.
Goats Cheese and Pimento Nibbles
Makes 10
Points per
serving: 2 (both plans)
10 x 2cm
(¾") slices of French bread
3 tbsp
sun-dried tomato paste
150g goats
cheese
60g canned
pimento or red pepper
salt &
pepper
fresh herbs
to garnish
Spread the
French bread with the sun-dried tomato paste, then top each slice with an equal
amount of goats cheese. slice the pimento into thin strips and arrange
over the cheese.
Preheat the
grill. Grill the nibbles until the cheese melts. serve warm,
sprinkled with fresh herbs.
Juicy Chicken Sticks
Makes 20
Core recipe
Points per
serving ½
4 medium
chicken breasts, skinless & boneless
2 tbsp soy
sauce
1 tbsp lemon
juice
1 red pepper,
deseeded & cut into chunks
1 yellow
pepper, deseeded and cut into chunks
salt &
pepper
Cut each chicken
breast into 10 chunks. Mix soy sauce and lemon juice in a bowl and add
the chicken. Season, cover and leave to marinate for at least 30 mins.
Thread
chicken onto cocktail sticks alternating pieces with chunks of red & yellow
pepper. Cook under a hot grill, turning once or twice until cooked,
basting occasionally with the remaining marinade. Serve hot.
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