Monthly Archives: May 2014

Healthy Portion Plate

Healthy Portion Plate

• Control your portion sizes and your weight loss with this Healthy Portion Plate.
• A brand new and exciting colour design Healthy Portion Plate to help eating healthier a lot more fun!
• The whole family can achieve realistic weight loss goals with this easy to use portion control plate

THIS IS A 10" MELAMINE PLATE, NOT A CHINA PLATE. IT IS DISHWASHER PROOF BUT NOT RECOMMENDED FOR USE IN THE MICROWAVE.

Ask for details in class

Thai Crab Fishcakes

Serves 4

Per serving

160 calories, 0.7% fat

Preparation time 10 minutes

Cooking time 12 minutes

Ingredients:

2 large baking potatoes
1 x 200g can dressed crab meat
4 baby leeks, finely sliced
1 tbsp chopped fresh parsley
1 tbsp chopped fresh chives
1 tsp Thai seasoning or paste
150ml 2% fat Greek yogurt
2 tbsps sweet chilli sauce
freshly ground black pepper

Cooking Instructions:

1. Grate the raw potatoes onto a clean tea towel, then squeeze out the starches.
2. Place the grated potato in a mixing bowl and add the crab meat, leeks, herbs and Thai seasoning or paste, mixing well.
3. Divide the mixture into 4, then mould each portion into a ball.
4. Heat a non-stick frying pan and lightly spray with oil spray.
5. Add the potato cakes and flatten them with a spatula.
6. Cook gently for 12 minutes, turning them over every 3-4 minutes.
7. Mix together the yogurt and chilli sauce.
8. Add the black pepper to taste.

Serve the crab cakes

Smokey Sausage Casserole with Mustard Cheesy Mash

Serves 4
Calories Per Serving 355

Ingredients:

8 low-fat sausages
1 tsp smoked paprika
1 red onion sliced,
2 sprigs fresh thyme,
150 ml red wine
1 x 400g of chopped tomatoes,
600g potatoes, peeled and cut in half
1 large garlic clove peeled
1 tsp grain mustard,
50g of low fat mature cheese grated,
1 tsp finely chopped chives, salt and black pepper

Cooking Instructions:

Pre-heat non-stick frying pan until hot.
Add sausages and dry fry with the paprika until lightly browned.
Add the red onion and continue cooking until soft.
Add the thyme, wine and tomatoes and bring to a gentle simmer.
Cover and simmer for 10 minutes until the sausages are cooked through.
Boil the potatoes with the whole garlic clove in a pan of water until soft.
Drain well and mash adding the mustard, grated cheese and chives.
Adjust the seasoning and serve together.

Maple, Date & Pecan Parcels

Serves 8
213 calories per serving

Ingredients:

8 sheets Jus-Rol filo pastry - no bigger than 30cmX20cm (12"X8")
1 tsp mixed spice
4 tbsps icing sugar
100g (4oz) pecans, chopped
100g (4oz) dates, chopped
4 tbsp maple syrup
oil spray

Cooking Instructions:

Preheat the oven to 400F, 200C, Gas Mark 6.

Stir the mixed spice into the icing sugar.
Carefully separate one sheet of filo pastry and lay flat on to a work surface. Spray with a little oil spray.
Sprinkle 1 1/2 tsp of the sugar mixture over half the pastry lengthways.
Sprinkle 1/8 (12 1/2g/1/2oz) of the pecans on top of the sugar.
Fold the plain side of the pastry over the side with the filling on and press around the edges.
Place 1/8 (12 1/2g/1/2oz) of the dates on top and drizzle with 1 1/2 tsps of maple syrup.
Fold the bottom left hand corner up to the opposite edge to form a triangle. Then keep folding the triangle over and over down the pastry until you reach the end of the pastry.
Repeat steps 4 to 9 until you have 8 parcels.
Place the parcels on to a greased baking tray and spray with a little oil spray.
Cook on the top shelf of the oven for 10 minutes until golden brown.

Tips:

If the filo pastry you have bought is frozen allow it to defrost thoroughly before starting.