Recipe for a Healthy Heart
The recipes listed are specially designed to help you choose healthier meals. Variety in the diet helps add interest and hopefully there is something for everyone. Remember it is important you enjoy your food. By following the basic guide listed below your diet will be enjoyable, healthy and balanced: For healthy eating you are advised to eat 2 portions of fish per week, one of which should be oily. If you have had a heart attack you are advised to eat 2 - 3 portions of oily fish per week. Reduce fat, especially saturated fat in your diet. Eat 5 portions of fruit or vegetables every day. Cut back on salt and sugary foods. Eat foods rich in starch and fibre. Eat the right amount to be a healthy weight.
The energy, fat and salt content are calculated using COMPEAT version 5 and McCance and Widdowson 6th edition. Where ingredients are not listed in these sources product nutritional information was used.
The recipes on this website may not be suitable for people with special dietary needs such as those with kidney problems, young people or pregnant women. If you are unsure, please check with your GP or health professional.
Soups and Starters Vegetable soup Carrot and coriander soup Lentil broth Spicy potato wedges Garlic bread Paprika crisps
Fish Dishes Lime and coriander salmon steaks Mackerel risotto Pilchard and pasta bake Tuna with pepper and coriander Warm tuna, tomato and chickpea salad Fish with parsley sauce Portuguese fish Lemon cod Chicken Dishes Cajun chicken Chicken tandoori style Orange chicken kebabs Chicken in white wine Herb and lemon chicken Sweet and sour chicken
Meat Dishes Chilli steak Minced steak, carrot and onion Shepherd’s pie Brown stew Spaghetti Bolognese Beef casserole Pork and pineapple
Pizza Ham and pineapple Sweetcorn and pepper Chicken, onion and pepper
Vegetarian Dishes Stir fry vegetables Savoury rice Spicy vegetable tortilla Salad Bombay potato and chickpea hotpot Twice-baked potatoes Vegetable casserole
Snack Meals Chicken salad sandwich Tuna and onion sandwich Egg and onion wholemeal roll Ham and mustard crusty roll Cottage cheese and wheaten bread Spicy wholemeal pitta Sardine toasties Baked potato and curried beans
Puddings Raspberry and yoghurt jelly Somerset pears Strawberry sorbet Fruit salad
Dips and Dressings Low fat dressing Low fat natural yoghurt dip
Soups & Starters
Vegetable Soup Ingredients (serves 6) 1 onion, chopped 1 leek, sliced 4 stalks of celery, trimmed and chopped 2 large carrots, sliced Bunch of fresh parsley, chopped 1 chicken or vegetable stock cube in 1 litre (2 pints) water Ground black pepper Heat the stock in a large saucepan until it is boiling. Add to this the onion, celery, leeks and carrots. Reduce the heat and simmer for 15 minutes. Add the parsley and simmer for a further 15 minutes. Season with ground black pepper. Serving suggestion: Crusty roll with low fat spread Per Serving Vegetable Soup Energy 35kcal Fat 0.5g Salt 0.5g Vegetable Soup and Roll Energy 190kcal Fat 3.9g Salt 1.2g
Carrot and Coriander Soup
Ingredients (serves 6) 1 tablespoon rapeseed or olive oil 2 onions, chopped finely 900g (2lbs) carrots, chopped 1 vegetable stock cube in 1 litre (2 pints) water 1 teaspoon dried coriander Ground black pepper Heat the oil in a saucepan, add the onion and cook until it becomes soft. Add the carrots and cook for 5 minutes. Stir in the vegetable stock, bring to the boil and simmer for 30 minutes until the carrots are tender. Leave this to cool and then purée in a blender until smooth. If the soup is too thick add more stock or water. Season with ground black pepper and garnish with coriander. Serving suggestion: Crusty bread with low fat spread Per Serving Carrot and Coriander Soup Energy 91kcal Fat 2g Salt 0.6g Carrot and Coriander Soup and Roll Energy 194kcal Fat 5.3g Salt 1.0g
Lentil Broth Ingredients (serves 6) 200g (8oz) lentils 2 carrots, diced 100g (4oz) turnip, diced 2 onions, finely chopped 1 large potato, diced 1 ham stock cube in 1 litre (2 pints) water Wash lentils and then drain. Place the lentils in a large saucepan and add the ham stock. Bring to the boil and simmer for 2 hours. Add the diced vegetables and cook for a further ½ hour. Serving suggestion: 2 slices of wheaten bread and low fat spread Per Serving Lentil Broth Energy 161kcal Fat 0.8g Salt 0.1g Lentil Broth and Wheaten Bread Energy 365kcal Fat 6.6g Salt 1.3g
Spicy Potato Wedges Ingredients (serves 4) 6 large baking potatoes 1 tablespoon rapeseed or olive oil Ground black pepper 1 large pinch mixed herbs 2 teaspoons cayenne pepper Wash potatoes and cut into quarters, leaving the skin on. Brush with the oil ensuring they are evenly coated. Place on a baking tray and sprinkle over the herbs, cayenne and black pepper. Cook in the oven at 180°C/350°F/Gas Mark 4 for 50 minutes or until potatoes are cooked through. Serving suggestions: Low fat natural yoghurt dip (see Dips and Dressings Section)
Per Serving Spicy Potato Wedges Energy 274kcal Fat 6g Salt 0.1g Spicy Potato Wedges with Dip Energy 292kcal Fat 6.3g Salt 0.1g
Garlic Bread Ingredients (serves 4) 1 large crusty loaf 25g (1oz) low fat spread 1 large pinch of garlic granules Mix the low fat spread with the garlic granules. Slice the bread thickly and spread a thin layer of the garlic mixture on one side. Reform the shape of the loaf (putting all the slices back together) and wrap it in tinfoil. Place in the oven at 180°C/350°F/Gas Mark 4 for 5 minutes or until the garlic mixture has melted.
Per Serving Garlic Bread Energy 232kcal Fat 4g Salt 1.2g
Paprika Crisps Ingredients (serves 6) 3 large potatoes 1 tablespoon rapeseed or olive oil 1 teaspoon paprika pepper ½ teaspoon ground black pepper Slice the potatoes thinly so they are almost transparent or see through. Drain the potatoes thoroughly and pat dry with a clean tea towel. Heat the oil in a large pan and add the paprika. Add the potatoes and cook for 5 minutes, until the slices begin to curl. Remove crisps from the pan, place in a serving bowl and sprinkle with ground black pepper. Serving suggestion: Low fat natural yoghurt dip (See Dips and Dressings Section) Per Serving Paprika Crisps Energy 79kcal Fat 3g Salt 0.1g Paprika Crisps with Dip Energy 97kcal Fat 3.3g Salt 0.1g
Lime and Coriander Salmon Steaks Ingredients (serves 4) 4 salmon steaks 1 teaspoon dried coriander Juice of one lime Ground black pepper Mix lime juice, coriander and black pepper together. Place salmon steaks into a plastic container and pour over the lime mixture. Cover and place in the fridge for 2 hours. Transfer each steak onto a piece of tinfoil and pour remaining lime mixture on top. Wrap up the tinfoil to form a pocket and place the parcels in the oven at 180°C/350°F/Gas Mark 4 for 15-20 minutes. Serving suggestion: Freshly boiled potatoes and mixed vegetables Per Serving Lime and Coriander Salmon Steaks Energy 197kcal Fat 13g Salt 0.3g Salmon Steaks with Potatoes and Vegetables Energy 354kcal Fat 14g Salt 0.4g
Mackerel Risotto Ingredients (serves 3) 450g (1lb) smoked mackerel, skinned and chopped 1 onion, sliced 2 teaspoons rapeseed or olive oil 225g (8oz) long grain rice 1 chicken stock cube in 500ml (1 pint) water 175g (7oz) mushrooms, quartered 1 green pepper, chopped 1 red pepper, chopped 1 tin chopped tomatoes Heat oil in a saucepan and cook the onion until soft. Add the rice to the stock and bring it to the boil. Simmer for 7 to 8 minutes. Add the peppers and the mushrooms and continue cooking until all the stock has been absorbed. Add the fish and the tin of tomatoes and continue to cook, stirring until the mixture is heated throughout. Season with ground black pepper and serve.
Per Serving Mackerel Risotto Energy 638kcal Fat 30g Salt 2.6g
Pilchard and Pasta Bake Ingredients (serves 5) 400g (14oz) canned pilchards in tomato sauce 1 medium onion, finely chopped 1 tablespoon rapeseed or olive oil 1 can chopped tomatoes 4 tablespoons water Ground black pepper Pinch of mixed herbs 175g (7oz) uncooked pasta shapes 50-75g (2-3oz) low fat cheese, grated Heat the oil in a saucepan and cook the onion until soft. Add the remaining ingredients, except the pasta and cheese. Bring to the boil and simmer uncovered for about 10 minutes until the mixture thickens. Place the pasta into boiling water and cook for approximately 15 minutes or until soft. Drain and stir the cooked pasta into the pilchard mixture. Season with black pepper and mixed herbs. Transfer to an ovenproof dish; sprinkle the grated cheese and brown under a hot grill.
Per Serving Pilchard and Pasta Bake Energy 420kcal Fat 15g Salt 1g
Tuna with Pepper and Coriander Ingredients (serves 4) 4 125g (4 5oz) tuna steaks 3 tablespoons rapeseed or olive oil 1 tablespoon ground black pepper 1 tablespoon dried coriander
Brush the tuna steaks lightly with oil. Mix the pepper and coriander together and sprinkle over tuna, covering evenly. Wrap each steak in tinfoil and place it on a hot pan. Cook for 10 minutes, turning regularly. Serving suggestions: Per Serving Tossed green salad and baby boiled potatoes
Tuna with Pepper and Coriander Energy 214kcal Fat 13g Salt 0.1g
Tuna with Salad and Boiled Potatoes Energy 339kcal Fat 14g Salt 0.6g
Warm Tuna, Tomato and Chickpea Salad Ingredients (serves 4) 1 medium red onion, thinly sliced 1 yellow pepper, thinly sliced 1 green pepper, thinly sliced 2 teaspoons rapeseed or olive oil 200g (8oz) canned chickpeas, well rinsed 2 x 125g (2 x 5oz) fresh tuna steaks Ground black pepper 16 ripe cherry tomatoes, halved Flat leaf parsley to garnish For the Dressing 4 tablespoons reduced-calorie mayonnaise 3 tablespoons low fat natural bio yoghurt 2 teaspoons lemon juice Pinch of caster sugar Heat the oil in a saucepan. Cook the onion and pepper over a medium heat, stirring occasionally, until the onions are tender and turning golden. Add the chickpeas and peppers and stir over the heat for 1 minute. Heat the grill until very hot and cook the tuna steaks for approximately 2 minutes on each side (do not overcook or they will become dry). While the tuna is cooking, blend together all the ingredients for the dressing in a bowl. When the tuna is cooked, use a fork to break it into bite-sized pieces and arrange on serving plates with the vegetable mixture. Pour some of the dressing over each plate and garnish with the cherry tomato halves and parsley. Serve immediately. Serving suggestion: 2 slices of fresh crusty bread with low fat spread Per Serving Warm Tuna Tomato and Chickpea Salad Energy 264kcal Fat 10g Salt 0.8g Warm Tuna Tomato and Chickpea Salad with Crusty Bread Energy 494kcal Fat 15.8g Salt 2.2g
Fish with Parsley Sauce Ingredients (serves 2) 225g (8oz) white fish e.g. haddock, cod 250ml (½ pint) semi-skimmed milk 1 dessertspoon cornflour 1 onion, peeled and sliced 2 tablespoons fresh parsley, chopped Ground black pepper Place the fish in a casserole dish. Make the sauce by heating 200ml of the milk (keep back 50ml) in a saucepan. Add the onion and bring to the boil. Simmer for about 10 minutes. Mix the remaining milk and cornflour and use to thicken the sauce. Add parsley and season with ground black pepper. Pour the mixture over the fish and bake in the oven at 180°C/350°F/Gas Mark 4 for 20 minutes.
Serving suggestion: Baked potato and freshly cooked vegetables Per Serving Fish with Parsley Sauce Energy 212kcal Fat 3.2g Salt 0.5g Fish with Parsley Sauce, Potatoes and Vegetables Energy 405kcal Fat 4.2g Salt 0.6g
Portuguese Fish Ingredients (serves 2) 225g (8oz) can of tomatoes 1 onion, chopped 1 clove of garlic, crushed 1 green pepper, diced Pinch of mixed herbs 225g (8oz) cod fillet, cut into pieces 1 tablespoon low fat spread Ground black pepper Place the fish in a casserole dish and dot the low fat spread over it. Cover the dish and place in a preheated oven 180°C/350°F/Gas Mark 4 for 10-12 minutes (the fish should be opaque or see through). While the fish is cooking make the sauce. Add the tomatoes, onion, garlic, green pepper and herbs to a small saucepan. Bring to the boil and simmer until the fish is cooked. Pour the sauce over the fish and bake for a further 10 minutes. Season with ground black pepper. Serving suggestion: Savoury rice (see recipe in Vegetarian Section) Per Serving Portuguese Fish Energy 200kcal Fat 5.6g Salt 0.5g Portuguese Fish with Savoury Rice Energy 423kcal Fat 10.6g Salt 0.5g
Lemon Cod Ingredients (serves 4) Grated lemon rind Juice of one lemon 1 tablespoon cornflour 4 150g (4 6oz) cod fillets 1 tablespoon low fat spread Ground black pepper Add the lemon juice and rind to a small pan. Add 4 tablespoons of water and heat this until it is just beginning to boil. Mix the cornflour with 2 tablespoons of water and stir into the lemon mixture until it is thick and smooth. Season with the ground black pepper. Place the fish in a casserole dish and pour the mixture over it. Cover the dish and bake the cod in the oven at 180°C/350°F/ Gas Mark 4 for about 10 minutes.
Serving suggestion: Baked potato and freshly cooked vegetables Per Serving Lemon Cod Energy 164kcal Fat 2.9g Salt 0.3g Lemon Cod with Potato and Vegetables Energy 394kcal Fat 8.7g Salt 1.7g
Cajun Chicken Ingredients (serves 4) 4 large skinless chicken breasts 2 tablespoons cajun spice
Place the chicken breasts on a large plate or dish. Sprinkle cajun spices over the chicken breasts ensuring they are coated evenly. Cover with clingfilm and allow to marinate for at least 4 hours in the fridge. Cook the chicken under a medium grill for approximately 20 minutes (10 minutes each side) or until chicken is thoroughly cooked. Serves 4 Serving suggestion: Baby boiled potatoes and green vegetables Per Serving Cajun Chicken Energy 333kcal Fat 6g Salt 0.4g Cajun Chicken with Potatoes and Vegetables Energy 490kcal Fat 7g Salt 0.5g
Chicken Tandoori Style Ingredients (serves 4) 8 skinless chicken legs 1 large onion, finely chopped 2 cloves of garlic, crushed 2cm piece of ginger root, peeled and chopped (½ teaspoon ground ginger) 2 teaspoons cumin powder 1 teaspoon coriander 150g (5oz) carton low fat natural yoghurt 1 tablespoon lemon juice 1 tablespoon wine vinegar Place the chicken legs on a baking tray. Mix the other ingredients together and spread this over the chicken. Cover the tray with foil and marinate in the fridge for 4 hours. Place the chicken in a preheated oven at 180°C/350°F/Gas Mark 4 and bake for 30 minutes. Remove the foil and place the dish back in the oven for a further 10-15 minutes. Serving suggestion: Per Serving Chicken Tandoori Style Energy 434kcal Fat 28g Salt 0.5g Chicken Tandoori Style with Boiled Wholegrain Rice Energy 641kcal Fat 30g Salt 0.5g Boiled wholegrain rice
Orange Chicken Kebabs Ingredients (serves 4) 4 skinless chicken breasts Juice of 2 large oranges 1 tablespoon brown sugar 2 teaspoons lemon juice 2 green peppers, cut into squares 2 red peppers, cut into squares 16 button mushrooms 1 small tin pineapple chunks 8 kebab sticks Mix orange juice, lemon juice and brown sugar together in a small bowl. Cut the chicken into cubes and place into bowl ensuring completely covered with juice. Cover the bowl and place it in the fridge for at least 4 hours. Place alternate pieces of chicken, pepper, mushroom and pineapple onto the kebab sticks and cook on griddle pan or under grill until chicken is tender. Serving suggestion: Boiled wholegrain rice Per Serving Orange Chicken Kebab Energy 299kcal Fat 4g Salt 0.2g Orange Chicken Kebab with Boiled Wholegrain Rice Energy 532kcal Fat 9g Salt 0.2g
Chicken in White Wine Ingredients (serves 4) 1 tablespoon of rapeseed or olive oil 1 onion, finely diced 4 skinless chicken breasts 200g (8oz) button mushrooms 1 tablespoon freshly chopped tarragon 4 tomatoes, chopped 1 glass of dry white wine ½ chicken stock cube in 250ml (½ pint) water Cook the onion in a pan with some oil until it turns golden brown. Add the chicken and turn occasionally for about 10 minutes. Add the mushrooms and then the chicken stock. Mix 75ml of water with the cornflour and then add it to the pan. Stir the mixture until thickened. Add the tomatoes, tarragon and white wine. Bring to the boil, then reduce the heat and cover the pan. Simmer for about 30 minutes.
Serving suggestion: Baby boiled potatoes and freshly cooked vegetables Per Serving Chicken in White Wine Energy 220kcal Fat 6g Salt 0.8g Chicken in White Wine with Potatoes and Vegetables Energy 377kcal Fat 7g Salt 0.9g
Herb and Lemon Chicken Ingredients (serves 2) 2 skinless breasts of chicken Juice of half a lemon 2 teaspoons rapeseed or olive oil 1 clove of garlic, crushed Pinch of mixed herbs Ground black pepper Score the chicken with a sharp knife but do not cut right through. Place the chicken in a casserole dish. Mix the other ingredients together and pour over the chicken. Allow to marinate for 30 minutes, then bake in a preheated oven 190°C/375°F/Gas Mark 5 for 30-40 minutes or until the chicken is cooked through. Serving suggestion: Baked potato and freshly cooked vegetables Per Serving Herb and Lemon Chicken Energy 175kcal Fat 5g Salt 0.1g Herb and Lemon Chicken with Potato and Vegetables Energy 348kcal Fat 6g Salt 0.2g
Sweet and Sour Chicken Ingredients (serves 3) 1 tablespoon rapeseed or olive oil 3 skinless chicken breasts 1 onion, diced 1 green pepper, chopped 225g (8oz) can tomatoes 225g (8oz) can pineapple chunks in natural juice 1 tablespoon vinegar 1 tablespoon light soy sauce 125ml (¼ pint) water Ground black pepper Cook the chicken and the onion in a pan with the oil until it turns golden brown. Add the remaining ingredients and bring to the boil. Reduce the heat and allow to simmer for 20-30 minutes or until the chicken is tender. Serving suggestion: Boiled wholegrain rice Per serving Sweet and Sour Chicken Energy 193kcal Fat 5g Salt 0.8g Sweet and Sour Chicken with Boiled Wholegrain Rice Energy 405kcal Fat 6.7g Salt 0.8g
Chilli Steak Ingredients (serves 4) 350g (¾lb) lean steak 1 tablespoon mild chilli 1 tablespoon cayenne pepper 1 tablespoon olive or rapeseed oil ½ beef stock cube in 125ml (¼ pint) water
Slice steak into strips. Place the strips in a bowl and add the chilli and cayenne pepper. Toss steak to ensure evenly coated with spices. Cover the bowl and place it in the fridge for at least 4 hours. Heat oil in a large pan. Add the steak and cook for 20 minutes or until it is tender. Add the beef stock and cook for a further 5 minutes or until gravy is thick.
Serving suggestion: A small wholemeal pitta pocket green salad Per Serving Chilli Steak Energy 251kcal Fat 14g Salt 1g Chilli Steak in a Wholemeal Pitta Pocket and Salad Energy 456kcal Fat 15.4g Salt 2.3g
Minced Steak, Carrot and Onion Ingredients (serves 4) 1 large onion, chopped 450g (1lb) extra lean minced beef 2 carrots, diced ½ beef stock cube in 125ml (¼ pint) water 1 tablespoon cornflour Ground black pepper Slowly brown the mince in the saucepan. When all the mince has browned, remove the fat from the mince by draining off the juices into a small container. The fat will rise to the top and can be skimmed off. The meat juices can then be returned to the saucepan. Add the onion, carrots and stock and simmer for about 30 minutes, stirring occasionally. Add 4 tablespoons of cold water to the cornflour. Pour this mixture into the mince and stir well until it thickens.
Serving suggestion: Boiled potatoes and mixed vegetables Per Serving Minced Steak Energy 198kcal Fat 8g Salt 1.7g Minced Steak with Potatoes and Vegetables Energy 355kcal Fat 9g Salt 1.8g
Shepherd’s Pie Ingredients (serves 4) 200g (8oz) lean minced meat 1 onion, chopped 1 carrot, chopped ½ stock cube in 125ml (¼ pint) water 1 teaspoon cornflour ½ kg (1lb) potatoes, peeled 2 tablespoons semi-skimmed milk Ground black pepper Brown mince in saucepan, drain off any fat. Add the onion, carrot and stock and bring to the boil. Cook for a further 10 minutes. Mix the cornflour with 2 tablespoons cold water; add to the saucepan to thicken the mixture. Season with ground black pepper. Cook potatoes, and then mash them using the semi-skimmed milk. Place the potatoes on top of the mince and spread out. Bake in a pre heated oven at 200°C/400°F/Gas Mark 6 for about half an hour. Serving suggestion: Baked potato and freshly cooked vegetables Per Serving Shepherd’s Pie Energy 178kcal Fat 4g Salt 1.2g Shepherd’s Pie with Potato and Vegetables Energy 351kcal Fat 5g Salt 1.3g
Brown Stew Ingredients (serves 4) 450g (1lb) stewing steak 2 onions, chopped 2 carrots, sliced 900g (2lbs) potatoes, sliced ½ litre (1 pint) water Ground black pepper Remove as much fat as possible from the meat and cut the meat into small cubes. Put the meat, onions, potatoes and carrots into layers into the pan. Add the water and stew gently for about 1-1¼ hours. Stir occasionally and add more water if necessary. If preferred keep back some of the potatoes and add them whole around 40 minutes before serving the stew. Place stew on a serving dish and sprinkle with chopped parsley.
Per Serving Brown Stew Energy 450kcal Fat 12g Salt 0.2g
Spaghetti Bolognese Ingredients (serves 4) 350g (¾lb) extra lean minced beef 1 onion, chopped 1 clove garlic, grated 2 carrots, grated 100g (4oz) mushrooms, sliced 450g (16oz) canned chopped tomatoes 2 tablespoons tomato purée ½ vegetable stock cube in 125ml (¼ pint) vegetable stock Mixed herbs Ground black pepper Sprig of fresh parsley, chopped 350g (12oz) uncooked pasta Brown the mince in a saucepan and drain of any excess fat. Add the onion, garlic and carrots and cook for a further 2 minutes. Add the remaining ingredients. Bring to the boil and simmer for 20-30 minutes, stirring occasionally. Place spaghetti into boiling water and cook for approximately 15 minutes or until soft, drain and then transfer onto a plate. Pour the bolognese mixture on top and garnish with fresh parsley.
Per Serving Spaghetti Bolognese Energy 398kcal Fat 8.1g Salt 1g
Beef Casserole Ingredients (serves 4) 350g (¾lb) braising steak, fat removed and cubed 1 large onion, chopped 2 carrots, chopped 3 sticks celery, chopped 2 tablespoons tomato purée 2 Bay leaves 1 tablespoon rapeseed or olive oil 1 tablespoon cornflour ½ beef stock cube in 250mls (½ pint) water Brown the meat in the oil, add the onion and cook for a further 5 minutes. Add the carrots, celery, tomato purée, bay leaves and the beef stock. Bring to the boil and place in a casserole dish. Bake at 180°C/350°F/Gas Mark 4 for 1¼ hours until the meat is tender. Add 4 tablespoons of water to the cornflour; stir this into the casserole dish. Place in the oven for a further 15 minutes until the casserole is thickened. Serving suggestion: Baked potatoes and freshly cooked vegetables Per Serving Beef Casserole Energy 253kcal Fat 10g Salt 0.9g Beef Casserole with Baked Potato and Vegetables Energy 426kcal Fat 11g Salt 1g
Pork and Pineapple Ingredients (serves 4) 350g (¾lb) lean pork fillet 1 large onion, chopped 1 red pepper, cut into cubes 225g (8oz) can unsweetened pineapple chunks 1 tablespoon vinegar ½ teaspoon ground ginger ½ teaspoon ground cloves 1 tablespoon cornflour mixed with 4 tablespoons water 1 tablespoon rapeseed or olive oil Cut the pork fillet into small cubes. Combine the pineapple (including juice, vinegar, cloves and ginger). Add the cubes of pork and allow to marinate for at least 2 hours in the fridge. Brown the onion in the oil; add the pork cubes and cook until the meat is brown. Add the marinade and peppers. Thicken the juices with the cornflour and simmer for a few minutes.
Baby boiled potatoes and freshly cooked vegetables
Per Serving Pork and Pineapple Energy 262kcal Fat 6.5g Salt 0.2g Pork with Potatoes and Vegetables Energy Fat Salt 419kcal 7.5g 0.3g
Pizza Ingredients 1 large (12") thin pizza base 3 tablespoons tomato purée 1 large tomato 100g (4oz) low fat cheddar cheese, grated Spread the tomato purée onto the pizza base, covering evenly. Finely chop the tomato and mix with chosen topping (see below). Cover with grated cheese and place in a hot oven (180°C/350°F/Gas Mark 4) for 20 minutes or until the cheese has turned golden brown. Serving suggestion: Toss green salad Suitable Toppings 2 slices ham (cut into squares) and 2 pineapple rings (diced) Per ¼ Pizza Energy 485kcal Fat 9.8g Salt 2.3g Sweetcorn (50g, 2oz) and 1 pepper (cubed) Per ¼ Pizza Energy 470kcal Fat 8.5g Salt 2.2g Chicken (1 cooked breast), 1 small onion (diced) and 1 pepper (cubed) Per ¼ Pizza Energy 540kcal Fat 9.8g Salt 2.2g
Stir Fry Vegetables Ingredients (serves 4) 1 tablespoon rapeseed or olive oil 4 carrots, cut into strips ½ broccoli, broken into florets 175g (7oz) baby sweetcorn 1 red pepper, sliced 1 green pepper, sliced 100g (4oz) mangetout 100g (4oz) button mushrooms 200g (8oz) beansprouts 100g canned chickpeas, drained 2 teaspoons light soy sauce 1 teaspoon ground ginger Ground black pepper Heat the oil in a wok; add the ginger, carrots, broccoli, sweetcorn, mangetout and peppers. Stir for 5 minutes and then add the remaining vegetables, cook for a further 5 minutes then add the soy sauce. Season with ground black pepper. Serving suggestion: Boiled wholegrain rice Per Serving Stir Fry Vegetables Energy 134kcal Fat 4g Salt 1.5g Stir Fry Vegetables with Wholegrain Rice Energy 341kcal Fat 6.g Salt 1.5g
Savoury Rice Ingredients (serves 3) 1 small onion, finely chopped 1 tablespoon olive or rapeseed oil 125g (5oz) uncooked long grain rice 2 large tomatoes, chopped 50g (2oz) frozen peas 50g (2oz) frozen or tinned sweetcorn 1 red pepper, sliced 1 green pepper, sliced Ground black pepper Pinch of mixed herbs Cook the rice in boiling water until tender. In another pan gently cook the onion in oil until brown then add the tomatoes, sweetcorn, peas, peppers and mixed herbs. Cook for 5 minutes. Drain the rice and add this to the vegetables, mix well. Season with ground black pepper.
Serving suggestions: Per Serving Savoury Rice Energy 223kcal Fat 5g Salt Trace
As an accompaniment to curries or chilli
Spicy Vegetable Tortilla Ingredients (serves 4) 4 carrots, cut into strips 175g (7oz) baby sweetcorn 100g (4oz) mangetout 100g (4oz) button mushrooms 200g (8oz) beansprouts 100g (4oz) kidney beans ½ tablespoon rapeseed or olive oil 450g can chopped tomatoes 450g can chickpeas ½ teaspoon dried chopped chilli ½ teaspoon turmeric ½ teaspoon coriander ½ teaspoon ground black pepper 4 plain tortillas 100g (4oz) low fat grated cheddar 75g (3oz) low fat creme fraiche Heat the oil in a large frying pan. Add all the vegetables and the chopped tomatoes and stir continuously. Sprinkle spices into the mixture and stir. Simmer on a low heat for 15 minutes. Cook the tortillas in the oven as per packet instructions. Place one quarter of mixture on each tortilla and roll. Transfer the tortillas to a pyrex dish and spread one dessertspoon of creme fraiche on top of each tortilla. Cover with grated cheese and melt under the grill. Serving suggestion: Toss green salad Per Serving Spicy Vegetable Tortilla Energy 260kcal Fat 17g Salt 2g Spicy Vegetable Tortilla with Salad Energy 266kcal Fat 17.5g Salt 2.4g
Salad Ingredients (serves 1) 1 tomato, sliced 2 sticks celery, chopped 5 lettuce leaves 1 grated carrot 1 tablespoon sweetcorn 5 slices cucumber Arrange the above ingredients on a plate. Per Serving Energy 59kcal Fat 1.1g Salt 0.1g This can form the basis of various salads: 50g (2oz) roast chicken Per Serving Energy 130kcal Fat 3g Salt 0.2g 1 slice roast beef Per Serving Energy 160kcal Fat 4g Salt 0.2g 25g (1oz) low fat cheese Per Serving Energy 116kcal Fat 3.8g Salt 0.1g 50g (2oz) tuna fish Per Serving Energy 154kcal Fat 5.6g Salt 0.5g
Bombay Potato and Chickpea Hotpot Ingredients (serves 2) 225g (8oz) potatoes, cubed 1 tablespoon rapeseed or olive oil 1 onion, sliced 2 garlic cloves, crushed 2 teaspoons cumin 2 teaspoons coriander 1 teaspoon chilli powder 2 tablespoons tomato purée ¼ vegetable stock cube in 250ml (½ pint) water 75g (3oz) baby spinach, shredded 100g (4oz) canned chickpeas, drained Cook the cubed potato in boiling water for 10 minutes and drain thoroughly. Heat the oil in a saucepan and gently cook the onion and garlic for 3 minutes. Add the chickpeas and spices and cook for a further 2 minutes. Add the potatoes, spinach, tomato purée and vegetable stock to the saucepan and cook for a further 5 minutes or until the potatoes are tender. Serving suggestion: Wholemeal pitta pocket with natural yoghurt Per Serving Bombay Potato and Chickpea Hotpot Energy 229kcal Fat 7.7g Salt 1g Bombay Potato and Chickpea Hotpot in a Pitta Pocket Energy 440kcal Fat 8.7g Salt 2g
Twice-baked Potatoes Ingredients (serves 4) 4 baking potatoes 125ml (¼ pint) semi-skimmed milk 200g (4oz) chickpeas, drained 1 tablespoon rapeseed or olive oil 1 tablespoon lemon juice 2 garlic cloves, chopped 3 tablespoons chopped fresh basil 2 tablespoons pine nuts 1 tablespoon reduced fat cheddar cheese, grated Wash the potatoes, prick the skins with a fork. Cook in the oven at 190°C/375°F/Gas Mark 5 for 1- 1½ hours, or until potatoes are cooked through. Remove the potatoes from the oven and cut in half lengthways, scoop the inside into a bowl and mash with milk. Heat the oil in a pan and add the chopped garlic, chickpeas, lemon juice, pine nuts. Season with ground black pepper. Remove from the pan and mash chickpea mixture until smooth. Mix with the potato and place back into the potato skins. Sprinkle over the cheese and place under the grill for 10 minutes or until the cheese is melted and golden brown. Sprinkle over the chopped basil. Serving suggestion: Toss green salad Per Serving Twice Baked Potato Energy 235kcal Fat 7g Salt 0.4g Twice Baked Potato with Salad Energy 241kcal Fat 7.5g Salt 0.8g
Vegetable Casserole Ingredients (serves 2) 2 large potatoes, thinly sliced 1 tablespoon rapeseed or olive oil 1 red onion, sliced 1 leek, sliced 2 garlic cloves, crushed 1 carrot, cut into chunks 450g tin baked beans 100g (4oz) broccoli florets 100g (4oz) cauliflower florets 225g (8oz) can baked beans 1 tablespoon plain flour 1 vegetable stock cube in 750ml (1½ pints) water 2 tablespoons chopped sage Pinch of cayenne pepper 25g (1oz) reduced fat cheddar cheese, grated Ground black pepper Cook the potatoes in boiling water for 10 minutes. Heat the oil in a wok and add the onion, leek and garlic, cook for 2-3 minutes. Add the remaining vegetables and cook for a further 5 minutes. Stir in the flour. Add the stock gradually, slowly bring the mixture to the boil and simmer until thickened. Add the sage and cayenne pepper and stir thoroughly. Add the black pepper to taste. Place in a casserole dish, arrange the cooked sliced potato over the top and sprinkle with cheese. Place in a hot oven, 190°C/375°F/Gas Mark 5 for 30-35 minutes or until potato is golden brown. Serving Suggestion: Toss green salad Per Serving Vegetable Casserole Energy 325kcal Fat 12g Salt 2.5g Vegetable Casserole with Salad Energy 331kcal Fat 12.5g Salt 2.9g
Filled Sandwiches/Rolls Chicken Salad Sandwich 2 slices wholemeal bread covered lightly with low fat spread 50g (2oz) roast chicken, lettuce, tomato and cucumber Season with ground black pepper Serves 1 Per Serving Energy 324kcal Fat 9.8g Salt 1.6g
Tuna and Onion Sandwich 2 slices wholemeal bread covered lightly with low fat spread 50g (2oz) tuna (tinned in oil) Small amount of finely chopped onion Season with ground black pepper Serves 1 Per Serving Energy 331kcal Fat 11g Salt 1.8g
Egg and Onion Wholemeal Roll Wholemeal roll 1 hard boiled egg mashed with semi-skimmed milk Small amount chopped onion Serves 1 Per Serving Energy 211kcal Fat 7.1g Salt 0.8g
Ham and Mustard Crusty Roll Crusty roll covered lightly with low fat spread 25g (1oz) lean cooked ham Mustard to taste Serves 1 Per Serving Energy 206kcal Fat 6.8g Salt 2.2g
Cottage Cheese and Wheaten Bread 2 slices wheaten bread 100g (4oz) cottage cheese and pineapple or 100g (4oz) cottage cheese and cucumber Serves 1 Per Serving Energy 169kcal Fat 2.3g Salt 1.6g
Spicy Wholemeal Pitta 1 wholemeal pitta bread Finely sliced lettuce Few slices of tomato ¼ onion, finely chopped 1 dessertspoon natural yoghurt Pinch of cumin or mild curry powder Serves 1 Per Serving Energy 234kcal Fat 1.3g Salt 1g
Sardine Toasties Ingredient (serves 1) 2 slices wholemeal bread 1 small tin sardines in tomato sauce 25g (1oz) low fat cheese, grated
Chop sardines finely and mix with tomato sauce, place in a saucepan and heat. Toast the bread and spread sardine mixture evenly on top. Sprinkle grated cheese on top and place under grill until cheese melted.
Serving suggestion: Toss green salad Per Serving Sardine Toastie Energy 261kcal Fat 8g Salt 2.6g Sardine Toastie with Salad Energy 267kcal Fat 8.5g Salt 3g
Baked Potato and Curried Beans Ingredients (serves 1) 1 large baking potato 1 small tin baked beans 1 level teaspoon curry powder Wash potato and place in hot oven (200°C/400°F/Gas Mark 6) for 1½ - 2 hours or until cooked. Place beans in a saucepan on a low heat and add curry powder. Cook until beans are thoroughly heated. Place baked potato on a plate and cut in half, pour beans over top.
Per Serving Energy 327kcal Fat 1g Salt 2g
Raspberry and Yoghurt Jelly Ingredients (serves 4) 1 packet raspberry flavoured sugar free jelly crystals 150g (6oz) carton diet raspberry yoghurt Make up the jelly as per packet instructions. Leave it to cool until the jelly is just beginning to set. Fold in the yoghurt. Pour into a mould or bowl. Chill in the refrigerator until it has set firm. Turn the mould out onto a plate.
Per Serving Energy 33kcal Fat 0.3g Salt Trace
Somerset Pears Ingredients (serves 4) 250ml (½ pint) low calorie apple juice 2 teaspoons lemon juice ½ teaspoon ground cinnamon Pinch of grated nutmeg Grated rind of 1 orange Few drops of liquid sweetener 2 small dessert pears Add the apple juice, lemon juice, cinnamon, nutmeg and orange rind to a small saucepan. Bring to the boil and allow to simmer for 5 minutes. Peel the pears, cut in half and remove the core. Place in the liquid and poach for 20-30 minutes until the pears are soft. Add sweetener to taste. Place the pears in a serving dish and pour the juices over. This may be served hot or cold. Serving suggestion: Per Serving Somerset Pears Energy 36kcal Fat 0g Salt 0g Somerset Pears with Diet Yoghurt Energy 90kcal Fat 1g Salt 0.2g Diet yoghurt
Strawberry Sorbet Ingredients (serves 4) 450g (1lb) strawberries 2 large egg whites Artificial sweetener Add the strawberries to a saucepan, add a small amount of water and cook the fruit until soft. Once soft, purée the mixture in a liquidiser or blender. Add the artificial sweetener if desired. Allow to cool then place into a plastic container. Cover with a lid and place in the freezer until the purée begins to set. When half of the mixture is frozen remove the mixture from the freezer and stir until soft crystallized consistency. Whisk the egg whites until they form stiff peaks. Fold the egg whites into the purée and then return this to the freezer. Leave until becomes firm. Serve immediately.
Serving suggestion: Fresh strawberries Per Serving Strawberry Sorbet Energy 36kcal Fat 0g Salt 0g Strawberry Sorbet with Strawberries Energy 80kcal Fat 0g Salt 0g Please note dishes containing raw eggs are not suitable for young children, pregnant women, and the elderly or infirm.
Fruit Salad Ingredients (serves 6) 1 banana, peeled and sliced 225g (8oz) can pineapple chunks in natural juice 1 kiwi, peeled and sliced 1 red apple, cored and sliced 1 pear, cored and sliced Juice of 1 lemon Small bottle of slimline ginger ale Toss the sliced banana, apple and pear in the lemon juice. Add the pineapple and kiwi and mix well. Pour over the ginger ale. Chill for 15-20 minutes.
Per Serving Energy 83kcal Fat 0g Salt 0g
Dips & Dressings
Low Fat Dressing Ingredients (serves 1) 2 tablespoons vinegar, preferably wine or flavoured ¼ teaspoon dry mustard 1 clove garlic, crushed Place all dressing ingredients in salad jar container and shake for a few seconds. This may be added to salads.
Per Serving Energy 31kcal Fat 1g Salt 1.2g
Low Fat Natural Yoghurt Dip Ingredients (serves 4) 125g (5oz) pot natural yoghurt 2 teaspoons fresh chives, chopped ½ teaspoon lemon juice Mix all the above ingredients together and chill for 15 minutes.
Per Serving Energy 18kcal Fat 0.3g Salt 0g
Produced by Nutrition and Dietetics Service Cardiology Dietitians Belfast Health and Social Care Trust April 2003