Mushroom biryani
250g mushrooms
2 cloves of garlic
1tsp turmeric
1diced red pepper
2 tbsp dry white wine
250g cooked rice
1 sliced red chilli
Black Pepper
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Dry fry garlic and mushrooms or use fry light
Add turmeric & red pepper, cook for 1-2 mins then add wine.
Stir in rice and chilli season with black pepper.
Stir until all cooked and serve!
oh yes it serves 4 122 calories, 1.5g fat
Thai chicken
203 calories 0.6g per serving serves 4
4 chic breast
1red pepper
6 spring onions
6 plum Tom, skinned and de seeded
1 green chilli
Zest & juice of 2 limes
2 garlic cloves
1tsp cumin
1tsp ground coriander
1tbsp corn flour
1/2 pint pineapple juice
Fresh coriander to garnish
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Pre heat oven 190 gas 5
Put chicken in oven proof dish and season
In another bowl address pepper, spring onion, Tom, chilli, lime juice and zest, garlic, cumin,& coriander and mix.
Dissolve the corn flour in pineapple juice, pour over the bowl of veg and spices.
Mix well season and pour over chicken and bake for 30-35 mins and serve with rice.
Swiss blueberry pudding 🍧
280 calories 3.7g fat
100g low fat Swiss roll
50g blueberries
1tbsp vanilla sugar
1 egg
200ml semi s milk
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Preheat oven 150 gas 2
Cut Swiss roll into slices and layer with blueberries in oven proof dish
Whisk sugar & egg then add milk combine well.
Pour over sponge and let it absorb liquid.
Bake for 20-25 mins until risen and set. Serve warm with low fat yogurt
Hoisin duck noodles
188 calories 1.2g fat
100g duck breast
2 red onions
2 garlic cloves
2 apricots stoned and sliced
1tbst sweet chilli sauce
300g udon noodles
1tbst soy sauce
1tbsp hoisin sauce
1tbst fresh coriander
Black pepper
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Heat wok use fry light if you wish
Stir fry onion and garlic for 3-4 mins on a high heat
Season well with black pepper
Add remaining ingedients and toss well together making sure the duck is cooked.
Serve with steamed veg or salad
Low fat chicken curry
Serves 1 - 240 calories 0.1g of fat
Ingredients
115g chicken breast (no skin), chopped
½ onion, chopped
1 garlic clove, crushed
1 tsp curry powder
1 small chilli, chopped
½ green pepper, chopped
25g button mushrooms (optional)
1 x 400g can chopped tomatoes
Cooking Instructions
Dry-fry 115g chopped chicken breast (no skin) with ½ chopped onion and 1 crushed garlic clove.
Sprinkle 1 tsp curry powder over and 'cook out' for 1 minute, then add 1 small chopped chilli, ½ chopped green pepper, 25g button mushrooms (optional) and 1 x 400g can chopped tomatoes and simmer for 5 minutes to reduce.
Serve with 55g uncooked weight) basmati rice boiled with 1 vegetable stock cube.
Fennel seafood spaghetti
Nutritional Info
Serves
4
Fat per serving
3.90%
Calories per serving
349KCal
Ingredients
200g fine spaghetti
2 tsps fennel seed
400ml reduced fat coconut milk
1 tsp arrowroot
1 tbsp freshly chopped coriander
1 tsp vegetable stock powder
2 tsps green Thai curry paste
400g mixed seafood, mussels, prawns, squid
freshly ground black pepper
Cooking Instructions
Heat the coconut milk in a saucepan. Slake the arrowroot with a little extra cold milk and whisk into the hot milk. Stir in the coriander, stock powder and Thai paste.
Cook the pasta in a large pan of boiling water with the fennel seeds added. Add the seafood to the sauce and heat through. Strain the pasta and serve into warm bowls placing the sauce on top.
Coronation chicken & pepper kebabs
Nutritional Info
Serves
4
Fat per serving
2.10%
Calories per serving
116KCal
Ingredients
2 x 150g skinless chicken breasts
16 seedless white grapes
1 tbsp mild curry powder
1 tsp finely chopped garlic
salt and black pepper
2 tbsps very low fat mayonnaise
Mango chutney, to serve
Cooking Instructions
Cut the chicken into chunks. Take 4 wooden or metal skewers and thread the chicken and grapes onto each. Sprinkle the curry powder, garlic and seasoning on a baking tray. Roll the kebabs in the spice and leave to marinade for 20 minutes.
Cook under a preheated hot grill or on a barbecue for 8-10 minutes on each side. Drizzle the kebabs with mayonnaise and serve with salad and mango chutney.
Roast turkey leg fricassee
Nutritional Info
Serves
2
Fat per serving
1.60%
Calories per serving
238KCal
Ingredients
1 x 900g turkey leg on the bone (500g meat)
2 medium onions, finely chopped
2 garlic cloves, crushed
1 tsp chopped fresh thyme
1 tbsp flour
1 tsp ground turmeric
1 tbsp Touch of Taste chicken stock
2 tbsp sherry
200g chestnut mushrooms, sliced
300ml (½ pint) semi-skimmed milk
salt and freshly ground black pepper
Cooking Instructions
Preheat the oven to 200°C, 400°F, Gas Mark 6.
Place the turkey leg in a roasting tin and cook, uncovered, for 1 hour.
When cooked, remove the turkey from the oven, strip the meat from the bone, and cut it into pieces.
Heat a non-stick wok or frying pan, then dry-fry the onions and garlic in the hot pan until soft.
Add the thyme, flour and turmeric and cook them out for 1 minute, before stirring in the chicken stock and sherry.
Now add the mushrooms, stir in the milk and roast turkey meat.
Bring the sauce to a gentle simmer for 10 minutes, allowing the sauce to thicken.
Check the seasoning and adjust with salt and black pepper.
Serve with boiled rice or new potatoes and a selection of fresh vegetables.
Tips
Don't over-roast the turkey leg or you'll end up with dry meat.
Creamy garlic mushrooms
Nutritional Info
Serves
4
Fat per serving
1.6 g
Calories per serving
40KCal
Ingredients
250g chestnut mushrooms, sliced
2 cloves of garlic
juice of half a lemon
100g low-fat soft cheese
few spinach leaves
Cooking Instructions
Preheat a non-stick pan, add the sliced mushrooms and garlic and cook until soft.
Add the lemon juice and cheese. Serve with a few spinach leaves.
Roasted rhubarb rice pudding
Nutritional Info
Serves
4
Fat per serving
1.00%
Calories per serving
144KCal
Ingredients
450g fresh rhubarb
2 tbsps golden syrup
50g flaked rice
500ml semi-skimmed milk
fresh nutmeg
Cooking Instructions
Preheat the oven to 200°C, 400°F, Gas Mark 6.
Cut the rhubarb into small pieces and place in the base of an ovenproof dish. Drizzle with the golden syrup and oven bake for 10 minutes.
Remove from the oven and sprinkle with the flaked rice. Pour over the milk. Grate over a little fresh nutmeg and place in a preheated oven for 40 minutes, adding a little more milk if required. Serve hot or cold.
Carrot and pineapple cake
Nutritional Info
Serves
8
Fat per serving
2.70%
Calories per serving
479KCal
Ingredients
160g cooked carrots
400g soft brown sugar
1 tbsp vanilla extract
100g Flora Lighter than Light margarine
3 eggs
400g plain flour
3 tsps baking powder
2 tsps mixed spice
120g finely chopped canned pineapple
4-5 tbsps of icing sugar
Icing sugar for dusting
Cooking Instructions
Preheat the oven to 150C, 300F, Gas Mark 4.
Process 160g cooked carrots with 400g soft brown sugar, 1 tbsp vanilla extract and 100g Flora Lighter than Light margarine.
Scrape into a mixing bowl and add 3 beaten eggs, 400g plain flour, 3 tsps baking powder, 2 tsps mixed spice and 120g finely chopped canned pineapple.
Pour into 2 x 24in-round silicon mould and bake in a preheated oven for 35-40 minutes until a skewer inserted comes out clean.
Allow to cool, then sandwich with low-fat buttercream by mixing 1 tbsp of Flora Lighter than Light with a few drops of vanilla extract and 4-5 tbsps of icing sugar.
Dust the top with icing sugar and serve.
Hi fatfairy,
These recipes look fantastic! Are they your own? We would love to publish them in our healthy recipes section with your permission, so that even more users can see them and use them. If you could PM me we can discuss if this is possible?
Thanks
Ben - one of the patient.info team