Curried Cauliflower Soup

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  • 1 small cauliflower head, roughly chopped
  • 1 small onion, chopped
  • 2 cloves of garlic, finely chopped
  • 2 teaspoons of grated fresh ginger
  • 2 teaspoons of curry powder
  • 1 teaspoon of ground cumin
  • 1 teaspoon of ground coriander
  • 1 teaspoon of chilli powder (optional)
  • 2 pints and ½ of reduced-salt vegetable stock
  • Low fat cooking spray
  1. Prepare the spice mix by mixing the spices, the garlic and the ginger in a small bowl and by adding 2 tablespoons of water. Mix well to form a paste.
  2. Spray the bottom of a tall pan with low fat cooking spray and cook the onions on low heat until translucent. If the onions are starting to stick or brown, add a little water and continue cooking gently until soft.
  3. Add the curry paste to the onions and cook gently for 1 minute – this will release all the lovely flavours.
  4. Add the cauliflower, cover with the vegetable stock and simmer gently for approximately 30 minutes until tender.
  5. Take the pan off the heat and blend using a hand-blender until smooth.
  6. Pop the pan back on the hob and reduce down for a further 10 minutes for a creamy consistency.

Courgette And Basil Soup

Courgette And Basil Soup

  • A few drops of extra-virgin olive oil
  • Half a large onion, finely chopped
  • 3 medium size courgettes, roughly chopped
  • 500ml of chicken or vegetable stock
  • 10 leaves of basil, roughly chopped
  • Salt and pepper
  1. Heat up the pan, add the onions and cook them for a few minutes until translucent.
  2. Add the courgettes and let them cook on low heat for a few minutes so that they can soak up the flavours.
  3. Cover the courgettes with the stock, turn up the heat and cook for approximately 20 minutes until soft.
  4. Once the courgettes have softened up, take the pan off the heat and blend until smooth.
  5. Add the basil leaves and season with salt and pepper.

Beef Stew

Beef Stew

  • 350g of lean beef strips or cubes
  • 2 tablespoons of corn flour
  • freshly ground black pepper
  • 2 medium carrots, sliced
  • 300g of shallots, peeled
  • 3 celery sticks, roughly chopped
  • 8 chestnut mushrooms, sliced
  • 1 ½ pint of reduced sodium beef stock
  • 2 bay leaves
  • 1 teaspoon of dried thyme
  • 1 teaspoon of dried oregano
  • low fat cooking spray
  1. Place the beef in a bowl and coat with corn flour and freshly ground black pepper.
  2. Place carrots, shallots, celery, mushrooms and herbs in a casserole dish and set aside.
  3. Spray the bottom of a non-stick pan with low fat cooking spray and gently fry the beef until the meat is browned.
  4. Transfer the beef to the casserole dish and cover meat and vegetable with beef stock.
  5. Cover the casserole dish with a lid and cook in the middle shelf of the oven for 2 hours until the meat is tender and cooked through and the stock has thickened up.

Stuffed Peppers

Stuffed Peppers

  • 4 red peppers
  • 300g of lean minced beef
  • 1 egg
  • 4 tablespoons of oat bran
  • 2 cloves of garlic, crushed
  • 1 teaspoon of paprika
  1. Cut the peppers in half, remove the seeds and any white flesh.
  2. Line a roasting tin with grease-proof paper, place the peppers in the tin and cook until they start to soften up for about 20 minutes.
  3. Now it’s time to prepare the stuffing. Place minced beef, egg, 2 tablespoons of oat bran, garlic and paprika in a food processor and mix together. Alternatively, put all the ingredients in a bowl and mix together using a fork. Take the peppers out of the oven, remove any excess liquid and stuff with the minced beef
  4. Sprinkle the remaining 2 tablespoons of oat bran over the peppers and bake in the oven for 30 minutes until the meat is cooked through and the oat bran crust is starting to brown.

Red Thai Beefburgers

Red Thai Beefburgers

  • 1 tbsp (chopped) Coriander
  • 450g Lean steak mince
  • 1 (zest & juice) Limes
  • Pepper to taste
  • 4 tbsp Red thai curry paste
  • Salt to taste
  • 1 tbsp Thai fish sauce
  1. Mix all the ingredients together in a large bowl (thai fish sauce is optional)
  2. Using slightly damp hands, shape the mixture into four 10cm / 4in burgers. Cover and chill for 20 mins.
  3. Cook on a BBQ or grill for 6-8 mins on each side or until juices run clear.