Yes, another River Cobbler recipe! You could use any white fish though.
Total calories = approx 400
Serves: 1
Total Quantity: ?
Serving size: ?
Calories: 400
For the roasted veg:
100g courgette
50g onion
80g Cherry tomatoes
75g Mixed Peppers
Dash of olive oil
1 clove garlic
Sprinkle of thyme
Sprinkle of rosemary
Pinch paprika
Pinch salt n pepper
Pinch veg stock
Pinch mixed Italian herbs
For the wedges:
250g Charlotte potatoes (175cal)
Sprinkle of Thyme
Sprinkle of rosemary
Pinch paprika
Pinch salt n pepper
5 squirts oil.
Squeeze of garlic purée
For the fish:
River cobbler fillet (approx 120cal)
2 slices lemon
1. Slice veg in chunks and place in oven proof dish, sprinkle with herbs and oil.
2. Slice potatoes into wedges. Place in bowl and cover with herb mix and a few squirts of oil. Coat potatoes well. Place on an oven tray.
3. Place the fish into an oven proof dish and place sliced lemon on top.
4. Heat the oven to 220degrees.
5. Put the vegetables and potatos into the oven for 10mins.
6. When the 10mins is up, put the fish in for 15mins. After the additional 15 mins is up take the veg and fish out and put the fish on top of the veg, pouring all the fish juice over the top. Put the fish/veg back into the oven for 5mins.
7. Serve in the dish with the wedges on the side
20 October 2009
Italian Shepherds Pie
Serves: 4
Total Quantity: ?
Serving size: ?
Calories: Approx 600 calories per serving.
For the main:
400g Mushrooms
200g Onion
180g Courgette
200g Red Peppers
2 tomatoes thinly sliced
200g lean Bacon
300g Quorn
600g Gnocchi
120g Low fat cheese
For the tomato sauce:
1tsp mixed herbs
1tsp oregano
1tsp basil
Squirt of Garlic purée
Squirt of Basil puree
Pinch paprika
Pinch garlic salt
Salt and pepper
800g Passata or tomatoes with basil
1. Dice the vegetables and cut the bacon thinly
2. Mix the tomato sauce ingredients together in a bowl
3. Fry the vegetables and bacon in a few squirts of spray oil and when soft add the Quorn.
4. Add the tomato sauce to the pan and simmer
5. Preheat the oven to 180
6. Whilst simmering, add the gnocchi to a pan of boiling water. Boil for 2-3 mins until the gnocchi floats to the top. Drain the gnocchi.
7. Add the main mix to an oven proof dish, then top with the gnocchi.
Sprinkle the cheese on the top and sliced tomato.
8. Put the dish in the oven and bake for 15mins until the cheese is melted and golden.
Source:
I saw this in either the Tesco or Sainsburys magazine. I adapted it by adding my own taste of herbs and spices, and vegetables.
Total Quantity: ?
Serving size: ?
Calories: Approx 600 calories per serving.
For the main:
400g Mushrooms
200g Onion
180g Courgette
200g Red Peppers
2 tomatoes thinly sliced
200g lean Bacon
300g Quorn
600g Gnocchi
120g Low fat cheese
For the tomato sauce:
1tsp mixed herbs
1tsp oregano
1tsp basil
Squirt of Garlic purée
Squirt of Basil puree
Pinch paprika
Pinch garlic salt
Salt and pepper
800g Passata or tomatoes with basil
1. Dice the vegetables and cut the bacon thinly
2. Mix the tomato sauce ingredients together in a bowl
3. Fry the vegetables and bacon in a few squirts of spray oil and when soft add the Quorn.
4. Add the tomato sauce to the pan and simmer
5. Preheat the oven to 180
6. Whilst simmering, add the gnocchi to a pan of boiling water. Boil for 2-3 mins until the gnocchi floats to the top. Drain the gnocchi.
7. Add the main mix to an oven proof dish, then top with the gnocchi.
Sprinkle the cheese on the top and sliced tomato.
8. Put the dish in the oven and bake for 15mins until the cheese is melted and golden.
Source:
I saw this in either the Tesco or Sainsburys magazine. I adapted it by adding my own taste of herbs and spices, and vegetables.
Angel food Cake
This recipe is great and you can make all different variations! Leave the cocoa powder out of the Chocolate recipe and add a dash of vanilla extract for a plain angel cake. You can also add some grated lemon rind, and it works with choc chips, smarties, or fruit depending on what sort of cake you want to make. I've also included the cupcake recipe. One of my faves is plain cupcakes, cut in half and fill with a dollop of streamline jam and a squirt of Anchor light cream . Perfect with a cup of tea! :-). Economy/value eggs are fine as you're only using the whites and will save a lot of money!
Chocolate Angel food cake
Serves: 10
Total Quantity: ?
Serving size: ?
Calories: 803cal, 80cal per slice
Ingredients:
125g plain flour (419cal)
37g sweetener (140cal)
12 medium egg whites (144cal)
1/2 tsp cream of tartar
30g cocoa powder (105cal)
Method:
1. Sift flour, cocoa powder and half the sweetener in bowl. Put to the side
2. Whisk egg whites and the cream of Tatar until soft peaks form
3. Whisk in the rest of the sweetener until thick
4. Fold in the flour mixture
5. Bake at 190 degrees for 30mins
Cupcake recipe
Serves: 20 small cupcakes, or 9 muffins
Total Quantity: ?
Serving size: ?
Calories: Total Calories: 495cal, 25 cal per cupcake (small), 55 cals per muffin
Ingredients:
78g plain flour (261 cal)
7.5 egg whites (90cal)
24g sweetener (91cal)
1/4tsp cream or tartar
15g cocoa (53cal)
Method:
Same as above, but bake for 15 mins.
Source:
Adapted from a recipe on the Waitrose website: http://www.waitrose.com/recipe/Angel_Food_Cake.aspx
Chocolate Angel food cake
Serves: 10
Total Quantity: ?
Serving size: ?
Calories: 803cal, 80cal per slice
Ingredients:
125g plain flour (419cal)
37g sweetener (140cal)
12 medium egg whites (144cal)
1/2 tsp cream of tartar
30g cocoa powder (105cal)
Method:
1. Sift flour, cocoa powder and half the sweetener in bowl. Put to the side
2. Whisk egg whites and the cream of Tatar until soft peaks form
3. Whisk in the rest of the sweetener until thick
4. Fold in the flour mixture
5. Bake at 190 degrees for 30mins
Cupcake recipe
Serves: 20 small cupcakes, or 9 muffins
Total Quantity: ?
Serving size: ?
Calories: Total Calories: 495cal, 25 cal per cupcake (small), 55 cals per muffin
Ingredients:
78g plain flour (261 cal)
7.5 egg whites (90cal)
24g sweetener (91cal)
1/4tsp cream or tartar
15g cocoa (53cal)
Method:
Same as above, but bake for 15 mins.
Source:
Adapted from a recipe on the Waitrose website: http://www.waitrose.com/recipe/Angel_Food_Cake.aspx
Quorn Mince Moussaka
I really enjoyed this dish. The packet mix had great, authentic flavours and as I didn’t have all of the herbs and spices to make this dish saved me some money. I would definitely use it again. The Quorn mince is a great low calorie substitute to lamb or mince and you really can’t tell the difference! It also swells up a lot and holds the flavours well. When you consider that 75g of Quorn mince has 70 cals, and 100g of beef mince has 400 cals the savings are huge! The filling itself is very low calorie. It depends how wild you want to go with the topping that increases the cals.
Serves: 4
Total Quantity: ?
Serving size: ?
Calories: Approx 500
FILLING:
200g Quorn mince
200g Aubergine
200g Courgette
200g Mushrooms
150g Pepper
150g red Onion
Garlic to taste (I like lots!)
Tin Chopped tomatoes
200g Passata (Can add more depending on how thick you want the sauce)
1 packet Moussaka mix (I used the fresh spice Schwartz one)
150ml red wine
Squirt of ketchup
TOPPING:
600g potatoes sliced into circles
120ml low fat Crème Fraiche
120g half fat cheese
1. Slice potatoes into circles about half a cm thick and boil in salt water.
2. Slice the Aubergine and place on a baking tray with a few squirts of spray oil and salt and pepper. Grill until the aubergine is soft.
3. Fry the vegetables, add the aubergine when grilled and then add the Quorn mince
4. Add the chopped tomatoes, Passata, wine and packet mix. Simmer.
5. When the potatoes are nearly cooked but not mushy (Remember they will be cooked in the oven), drain them.
6. Put the Moussaka in a dish and layer the potatoes on top. Spread a layer of creme fraiche on top and sprinkle with the cheese.
7. Bake in the oven at 200 degrees for 30mins until cheese is golden. You could put a few sliced tomatoes on top as well!
Source:
I just had a look at Moussaka recipes on the internet and put together my own!
Serves: 4
Total Quantity: ?
Serving size: ?
Calories: Approx 500
FILLING:
200g Quorn mince
200g Aubergine
200g Courgette
200g Mushrooms
150g Pepper
150g red Onion
Garlic to taste (I like lots!)
Tin Chopped tomatoes
200g Passata (Can add more depending on how thick you want the sauce)
1 packet Moussaka mix (I used the fresh spice Schwartz one)
150ml red wine
Squirt of ketchup
TOPPING:
600g potatoes sliced into circles
120ml low fat Crème Fraiche
120g half fat cheese
1. Slice potatoes into circles about half a cm thick and boil in salt water.
2. Slice the Aubergine and place on a baking tray with a few squirts of spray oil and salt and pepper. Grill until the aubergine is soft.
3. Fry the vegetables, add the aubergine when grilled and then add the Quorn mince
4. Add the chopped tomatoes, Passata, wine and packet mix. Simmer.
5. When the potatoes are nearly cooked but not mushy (Remember they will be cooked in the oven), drain them.
6. Put the Moussaka in a dish and layer the potatoes on top. Spread a layer of creme fraiche on top and sprinkle with the cheese.
7. Bake in the oven at 200 degrees for 30mins until cheese is golden. You could put a few sliced tomatoes on top as well!
Source:
I just had a look at Moussaka recipes on the internet and put together my own!
17 October 2009
Cous Cous stuffed peppers with River Cobbler
This is a really lovely dish. I've left the recipe a bit vague - It is whatever you want to your taste and haven't been too specific with the calories either. It is a very low calorie dish (Approx 400). The river cobbler fillets (Get Tesco value River Cobbler, £2 for 2 with a gorgeous flavor: ) at 130cal per fillet (100cal per 100g of fish) you are onto a winner! You also have 185calories from the 50g of cous cous. Try not to over do it with the cous cous and keep to the 50g. Add the veg and spices to your taste and serve with a salad and you will keep within your 400cals.
Serves: 1
Total Quantity:
Serving size:
Calories: Not accurate
PEPPER:
1 big red pepper
STUFFING:
50g cous cous (113g cooked) (185cal)
Diced Courgette
Diced Mushroom
Peas
Sweetcorn
Diced red onion
Garlic
SPICE MIX:
Sprinkle of Chicken stock, Pinch of Basil, Pinch of Paprika, Pinch of Turmeric, Italian mixed herbs, Coriander, Salt + pepper
FISH:
1 Fillet of River cobbler
1. Dice the vegetables finely.
2. Roast the pepper halves at 200degrees for 15mins. At the same time put the fish in the oven
3. Fry the vegetables
4. Whist the veg is frying stir the spice mix into the cous cous and cover with boiling water according to packet instructions. Cover with cling film.
5 . When soft, put the cous cous in the frying pan and mix with the vegetables. Take the peppers out of the oven and stuff with the cous cous. Serve with the cobbler and a salad.
Source
The idea for the stuffed peppers came from a Gary Rhodes book I picked up from Oxfam! It was just the idea though, I made it up as I went along and added the River Cobbler because I really love its flavor!
Serves: 1
Total Quantity:
Serving size:
Calories: Not accurate
PEPPER:
1 big red pepper
STUFFING:
50g cous cous (113g cooked) (185cal)
Diced Courgette
Diced Mushroom
Peas
Sweetcorn
Diced red onion
Garlic
SPICE MIX:
Sprinkle of Chicken stock, Pinch of Basil, Pinch of Paprika, Pinch of Turmeric, Italian mixed herbs, Coriander, Salt + pepper
FISH:
1 Fillet of River cobbler
1. Dice the vegetables finely.
2. Roast the pepper halves at 200degrees for 15mins. At the same time put the fish in the oven
3. Fry the vegetables
4. Whist the veg is frying stir the spice mix into the cous cous and cover with boiling water according to packet instructions. Cover with cling film.
5 . When soft, put the cous cous in the frying pan and mix with the vegetables. Take the peppers out of the oven and stuff with the cous cous. Serve with the cobbler and a salad.
Source
The idea for the stuffed peppers came from a Gary Rhodes book I picked up from Oxfam! It was just the idea though, I made it up as I went along and added the River Cobbler because I really love its flavor!
Beetroot soup
I'm not sure about this one! The recipe was taken from one with pomegranate added too. When I made this I added 8 tbsp of pomegranate juice that I squeezed from one. The carrots and beetroot had already made the soup sweet enough, so I really don't think the pomegranate is actually necessary! I've only tasted the soup so far and haven't had a bowl full yet. I think it is a bit too sweet - and I do generally have a sweet tooth. So not sure on this one but here's the recipe anyway if I want to try it again!
EDIT: I tried a bowl full of the soup and it was really actually quite nice! I think it's the kind of soup that you have to be in the mood for something sweet!
Serves: 4
Total Quantity:1600ml
Serving size: 400ml
Calories: 325 kcals total, 80 kcals per serving
150g red onion - diced
Squirt of garlic puree
200g carrots - diced
1/2 tsp ground coriander
2 tsp veg stock
1 litre water
500g cooked beetroot, sliced
1tsp dill
1. Fry the garlic, onion, and carrots until soft
2. Add corriander, stock, water and beetroot. Bring to the boil and simmer for 20 mins.
3. Add the dill and blend.
Source:
Adapted from: http://www.goodtoknow.co.uk/food/149278/Beetroot--amp--pomegranate-soup left out the parsnips and found the pomegranate juice unnecessary (Especially when pomegranates are quite pricey!)
EDIT: I tried a bowl full of the soup and it was really actually quite nice! I think it's the kind of soup that you have to be in the mood for something sweet!
Serves: 4
Total Quantity:1600ml
Serving size: 400ml
Calories: 325 kcals total, 80 kcals per serving
150g red onion - diced
Squirt of garlic puree
200g carrots - diced
1/2 tsp ground coriander
2 tsp veg stock
1 litre water
500g cooked beetroot, sliced
1tsp dill
1. Fry the garlic, onion, and carrots until soft
2. Add corriander, stock, water and beetroot. Bring to the boil and simmer for 20 mins.
3. Add the dill and blend.
Source:
Adapted from: http://www.goodtoknow.co.uk/food/149278/Beetroot--amp--pomegranate-soup left out the parsnips and found the pomegranate juice unnecessary (Especially when pomegranates are quite pricey!)
Low Calorie Carrot Cake
This recipe creates 8 generous slices of gorgeous carrot cake! We had a little slip up and I accidentally got plain wholemeal flour instead of self-raising! So I used 225g plain, and 1tsp baking powder. I think I maybe should have used 2tsp so I am going to make another with a bit extra to try and get it to rise a bit more. The cake was absolutely gorgeous though!
EDIT: In the next attempt I'm going to make the cake dryer. They say that nobody wants a dry carrot cake, but I really don't mind! I found a recipe that uses greek yoghurt instead of oil. In my next attempt I'm going to try using creme fraiche instead of oil and see how it comes out!
Serves: 8
Total Quantity: ?
Serving size: ?
Calories: 1600 cals total, 200cals per serving
Ingredients:
225g wholemeal self-raising flour (709 calories)
2 tsp ground allspice
12g sweetener (45 calories)
150g grated carrot (60 calories)
60g sultanas (176 calories)
3 tbsp sunflower oil (405 calories)
100ml light choices orange juice (28 calories)
75ml skimmed milk (25 cal)
2 egg whites (24 cals)
Frosting:
100g extra light Philidelphia (111 calories)
1/2 lemon rind grated
Squeeze of lemon
2 tablespoons sweetener (8 cals)
1. Preheat oven to 180 degrees
2. Line tin with grease-proof paper
3. Filt flour, and spice then stir in the sweetener, grated carrots and sultanas
4. Mix the orange juice, oil, and milk in
5. Whisk the egg whites until stiff then fold in evenly.
6. Spoon into tin and bake for 45mins.
7. Turn the cake out onto a rack.
8. When cooled, mix the Philidelphia, sweetener and lemon in a bowl then spread onto the cake. Taste to get the right lemon/sweetness balance
9. Cut into 8 slices (Or cut into 16 for 100cal slices)
Source:
This recipe was adapted from 'The Ultimate Low Fat Baking cookbook'. In the book however they use sugar instead of sweetener, and extra oil. They also put honey in the frosting and a few other minor changes. The cake in the book is 275cal per slice so I think I've made a great improvement getting it down to 200cals per slice!
EDIT: In the next attempt I'm going to make the cake dryer. They say that nobody wants a dry carrot cake, but I really don't mind! I found a recipe that uses greek yoghurt instead of oil. In my next attempt I'm going to try using creme fraiche instead of oil and see how it comes out!
Serves: 8
Total Quantity: ?
Serving size: ?
Calories: 1600 cals total, 200cals per serving
Ingredients:
225g wholemeal self-raising flour (709 calories)
2 tsp ground allspice
12g sweetener (45 calories)
150g grated carrot (60 calories)
60g sultanas (176 calories)
3 tbsp sunflower oil (405 calories)
100ml light choices orange juice (28 calories)
75ml skimmed milk (25 cal)
2 egg whites (24 cals)
Frosting:
100g extra light Philidelphia (111 calories)
1/2 lemon rind grated
Squeeze of lemon
2 tablespoons sweetener (8 cals)
1. Preheat oven to 180 degrees
2. Line tin with grease-proof paper
3. Filt flour, and spice then stir in the sweetener, grated carrots and sultanas
4. Mix the orange juice, oil, and milk in
5. Whisk the egg whites until stiff then fold in evenly.
6. Spoon into tin and bake for 45mins.
7. Turn the cake out onto a rack.
8. When cooled, mix the Philidelphia, sweetener and lemon in a bowl then spread onto the cake. Taste to get the right lemon/sweetness balance
9. Cut into 8 slices (Or cut into 16 for 100cal slices)
Source:
This recipe was adapted from 'The Ultimate Low Fat Baking cookbook'. In the book however they use sugar instead of sweetener, and extra oil. They also put honey in the frosting and a few other minor changes. The cake in the book is 275cal per slice so I think I've made a great improvement getting it down to 200cals per slice!
Big Winter Sausage Casserole
This makes a MASSIVE pot of sausage casserole, so you might want to half or cut down the recipe to make a smaller quantity but I made a big cart load so that I could freeze it and have it through the week. I found that this turned out best when I mixed up the casserole the night before, and divided it into pots and when cooled popped it in the fridge. The flavors got stronger and the casserole thickened. The following day I grilled the sausages and added them. Next I boiled the potatoes and added them too. I popped them in the oven at 200 degrees for 15mins. You could microwave them though for a quick dinner. Alternatively, leave the potatoes out and have a pile of mash on the side! DONT leave the red wine out, it's absolutely essential and gives such a nice smell when you take the casserole out of the oven, and a great taste!
Serves: 10
Total Quantity: ?
Serving size: ?
Calories: 3400 cals total, 340cals per serving
Ingredients:
Teaspoon garlic purée
500g Red Onion - in thin slices (185kcal)
300g Celery - finely diced (51kcal)
400g Red Pepper - cut chunky (120kcal)
450g Carrots - Half lengthways, then slice (126kcal)
400g Mushrooms - Thick Slices (52kal)
200g Sweetcorn (164kcal)
Tin of Haricot beans Drained - 235g (150kcal)
2 tins Chopped tomatoes (208kcal)
200ml Red wine (160kcal)
Tin of baked Beans +juice - I use Tesco's value beans as I find that they have the lowest calories and are cheap (210kcal)
2 tablespoons Tom purée (28kcal)
500ml chicken stock (20kcal)
20g corn flour (73cal)
3 bay leaves
Salt and pepper to taste
3 tsp oregano
2 tsp smoked paprika
2 tsp mild chilli powder
16 Tesco Light Choices Cumberland Sausages (72 cals per sausage - 1152cals total)
1 kg potatoes chopped in small cubes (700cal)
Method:
1. Fry the onions, garlic purée and celery in a few squirts of oil.
2. Boil the carrots until tender
2. Put the potatoes on the boil
3. Add pepper, mushrooms, cooked carrots, and sweetcorn and fry.
4. Add the wine
5. Add the chopped tomatose, beans, tomato puree and stock.
6. Add all of the herbs and spices and simmer for 5 mins.
7. Mix 2 tsp of corn flour with some of the liquid from the casserole in a separate bowl, then add the corn flour mix to the casserole
8. Grill the sausages, then cut in strips then add them to the pot
9. Drain the potatoes and then add them to the casserole.
Source:
I wanted to make a sausage casserole, but also a sausage soup recipe. However, I thought I might as well just join the two together! So this is a merge of the following 2 recipes along with my own twist on it all: http://www.goodtoknow.co.uk/food/284431/Quorn-sausage-casserole and http://www.goodtoknow.co.uk/food/148875/Sausage-and-bean-soup
Serves: 10
Total Quantity: ?
Serving size: ?
Calories: 3400 cals total, 340cals per serving
Ingredients:
Teaspoon garlic purée
500g Red Onion - in thin slices (185kcal)
300g Celery - finely diced (51kcal)
400g Red Pepper - cut chunky (120kcal)
450g Carrots - Half lengthways, then slice (126kcal)
400g Mushrooms - Thick Slices (52kal)
200g Sweetcorn (164kcal)
Tin of Haricot beans Drained - 235g (150kcal)
2 tins Chopped tomatoes (208kcal)
200ml Red wine (160kcal)
Tin of baked Beans +juice - I use Tesco's value beans as I find that they have the lowest calories and are cheap (210kcal)
2 tablespoons Tom purée (28kcal)
500ml chicken stock (20kcal)
20g corn flour (73cal)
3 bay leaves
Salt and pepper to taste
3 tsp oregano
2 tsp smoked paprika
2 tsp mild chilli powder
16 Tesco Light Choices Cumberland Sausages (72 cals per sausage - 1152cals total)
1 kg potatoes chopped in small cubes (700cal)
Method:
1. Fry the onions, garlic purée and celery in a few squirts of oil.
2. Boil the carrots until tender
2. Put the potatoes on the boil
3. Add pepper, mushrooms, cooked carrots, and sweetcorn and fry.
4. Add the wine
5. Add the chopped tomatose, beans, tomato puree and stock.
6. Add all of the herbs and spices and simmer for 5 mins.
7. Mix 2 tsp of corn flour with some of the liquid from the casserole in a separate bowl, then add the corn flour mix to the casserole
8. Grill the sausages, then cut in strips then add them to the pot
9. Drain the potatoes and then add them to the casserole.
Source:
I wanted to make a sausage casserole, but also a sausage soup recipe. However, I thought I might as well just join the two together! So this is a merge of the following 2 recipes along with my own twist on it all: http://www.goodtoknow.co.uk/food/284431/Quorn-sausage-casserole and http://www.goodtoknow.co.uk/food/148875/Sausage-and-bean-soup
Simple Broccoli soup
This soup is great! I've been eating it all week now, and still love it! It works out really cheap if you make a nice big batch - About £4.00 for 10 pots worth.
Serves: 10
Total Quantity: 4000ml approx
Serving size: 400ml per pot
Calories: 80cals per pot
Ingredients
1600g broccoli
2 litres water (approx)
4 tsp vegetable stock
100ml low cal creme fraiche (I use Tesco Healthy Living - 170cals per 100ml)
Salt and Pepper
Method:
1. Boil the broccoli in the salted water
2. Drain the broccoli, reserving the water.
3. Blend the broccoli with a little of the water until thick.
4. Add the water (You may not need to add all add it gradually and stir it in checking thickness), vegetable stock and salt and pepper to taste (i.e. add more salt, pepper and veg stock as you feel necessary).
5. Blend the broccoli up with the water and boil.
6. Add the creme fraiche and blend again (Add more than in the ingredients if you want it creamier).
Source:
Adapted from Gordon Ramsey's Broccoli soup that I saw him cook on TV once. From what I remember he just used broccoli and the water from the broccoli. The creme fraiche is my healthy addition to make it a bit creamier and I think it really works!
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