HealthyRecipes

Baked potatoes with tuna and soft cheese

Prep time: 15 min

Cook time: 60 min

Other time: 0 min

Serves: 2

Ingredients

450 g Potatoes, Old, Raw

225 g Fish, Tuna in Brine, Drained

4 medium Spring Onions

6 individual Tomatoes, Cherry

1 teaspoons Chilli, Green or Red

1 tablespoons Coriander, Fresh

100 g Cheese, Soft, Low Fat (less than 5% fat)

Instructions

Preheat the oven to Gas Mark 6/200°C/fan oven 180°C.

Prick the potatoes several times with a fork and put them directly onto the oven shelf, placed towards the top

of the oven. Bake for approximately 1 hour, or until tender.

Mix the tuna with the spring onions, cherry tomatoes, chilli (if using), and coriander. Split the potatoes and fill

with the low fat soft cheese, then top with the tuna mixture. Serve at once.

Easy vegetable soup

Prep time: 15 min

Cook time: 30 min

Other time: 0 min

Serves: 4

Ingredients

2 cube(s) Stock Cube, Vegetable, make up to 1l with hot water 500g chopped veg

1 medium Onion, All Types

1 portion(s) (large) Butternut Squash

1 medium Pepper, Red

1 pinch Salt

1/8 teaspoons (ground) Pepper, Black (Whole, Cracked or Ground), Handful fresh herbs, chopped, to garnish

Instructions

Pour the vegetable stock into a large saucepan. Add all the chopped vegetables. Bring up to the boil, then

cover and reduce the heat. Simmer for 20-30 minutes until the vegetables are tender. Test with the point of a

sharp knife, to check.

Puree the soup with a hand-held stick blender, or transfer to a liquidizer and blend until smooth. Taste the

soup, adding salt and pepper to season.

Serve each portion sprinkled with chopped fresh herbs and a little more ground black pepper.

Good vegetable combinations:

Onion, leeks and mushrooms

Leeks, broccoli and celery

Carrots, onion and celery

Cauliflower, onion and leeks

Cream of Leek and Potato Soup with Shredded Chicken

Prep time: 10 min

Cook time: 20 min

Other time: 0 min

Serves: 4

Ingredients

5 spray(s) Cooking Spray, Calorie Controlled

2 medium Leek, sliced finely

200 g Potatoes, Old, Raw, peeled and cubed

1 medium Onion, All Types, chopped finely

1/4 teaspoons (level) Rosemary, Dried

1 cube(s) Stock Cube, Vegetable, (make 1 pint)

300 ml Milk, Skimmed

175 g Chicken, Breast, Skinless, Raw

1 pinch Salt

1 teaspoons (ground) Pepper, Black (Whole, Cracked or Ground)

2 teaspoons Chives, Fresh, snipped

Instructions

Spray a large saucepan with cooking spray and gently sauté the leeks, potatoes and onion for 10 minutes or

until softened.

Add the herbs, stock or water and chicken breast. Cover and leave to simmer for 15 minutes.

Remove the chicken and wrap it in foil. Transfer the soup to a liquidiser or food processor and blend for about

20 seconds, or until smooth. Return to the saucepan, stir in the milk and gently heat through, until piping hot.

Season to taste, with salt and pepper.

Finely shred the chicken and divide between four warm soup bowls. Ladle the soup over the chicken and

sprinkle with the chives.

Quick vegetable curry

Prep time: 20 min

Cook time: 30 min

Other time: 0 min

Serves: 4

Ingredients

5 spray(s) Cooking Spray, Calorie Controlled

1 large Onion, All Types, sliced

2 clove(s) Garlic, crushed

2 medium Carrots, Old, Raw, sliced

1 cube(s) Stock Cube, Vegetable, 1.2 litres (2 pints) hot water

1 medium Peppers, All Types, deseeded and chopped

2 medium Courgette, sliced

1/2 portion(s) (medium) Cauliflower, Raw, broken into florets

100 g Beans, Green, halved

2 1/2 tablespoons Curry Paste, all types

2 tablespoons (level) Cornflour

1 pinch Salt

1 teaspoons (ground) Pepper, Black (Whole, Cracked or Ground), Ground

350 g Butternut Squash, peeled, desseded and chopped

Instructions

Coat a large saucepan with spray cooking oil. Add onion. Sauté gently for 3-4 minutes until softened. Add

garlic, cook for 1 more minute.

Add carrots, butternut squash and vegetable stock to saucepan. Bring up to the boil, then reduce the heat.

Add all remaining vegetables and stir in 2-3 tablespoons of curry paste, according to taste. Cook for 15-20

minutes, until vegetables are tender.

Make raita by mixing yogurt, mint or coriander and cucumber.

Blend cornflour with 3-4 tablespoons of cold water and stir into curry. Cook for 2 minutes until thickened.

Season to taste. Serve with the raita.

Sausage and chips with curry dip

Prep time: 10 min

Cook time: 40 min

Other time: 0 min

Serves: 4

Ingredients

4 portion(s) (medium) Potatoes, Old, Raw, cut into 8 wedges

2 teaspoons Oil, Olive

1 pinch Salt

1/4 teaspoons (ground) Pepper, Black (Whole, Cracked or Ground)

8 sausage(s) (medium) Sausages, Pork, Reduced Fat

8 tablespoons Yogurt, Greek, 0% Fat

1 teaspoons (level) Tomato Purèe

1 teaspoons (level) Curry Powder, mild

2 medium Spring Onions, finely chopped

Instructions

Preheat oven to Gas Mark 6/200°C/fan oven 180°C/400°F. Put the potato wedges into a roasting tin and

drizzle the olive oil over them. Season with salt and black pepper and toss together. Bake for 35-40 minutes

until tender, turning them over after 20 minutes.

Preheat grill. Arrange sausages on grill rack and cook them under a medium-high heat for 12-15 minutes,

turning often. Meanwhile make the dip by mixing the yogurt, tomato puree, curry powder and spring onions

together.

Serve the sausages with the potato wedges and curry dip.