Category Archives: Main Courses

Chicken Casserole with Low Fat Dumplings

Chicken Casserole with Low Fat Dumplings

Serves 2
Per serving
300 calories (approx)

Ingredients:

2 Skinless & Boneless Chicken Breasts or 6 small Chicken thigh fillets chopped
1 Onion – chopped
1 clove of garlic crushed
2 rashers of lean bacon – chopped
100 ml of chicken stock
75m of white wine
1 x 200g can of chopped tinned tomatoes
Fresh or dried sage (to your taste)

Dumplings:
75g of plain flour
¾ tbsp of low fat spread
¾ tsp of baking powder
½ tsp mustard powder (optional)
Milk to mix

Cooking Instructions:

•In non-stick pan cook the bacon for a few minutes and then add the onion and cook slowly.
•Add the garlic and chicken and cook for a few minutes.
• Add the stock, tomatoes, wine and sage and simmer for about 30 minutes until cooked

Tips:

add a little cornflour mixed with water to thicken sauce if required.

For the dumplings
•Mix together the flour and low fat spread and then add the mustard powder and baking powder.
•Add milk to combine and form a sticky dough.
•Divide the mixture into 2 small dumplings and place on top of the stew.
•Cover and continue cooking for 10 minutes or until the dumplings have doubled in size.

Tips:

Serve with vegetables of your choice.

Vegetable & Chestnut Pie

Serves 4
Per serving
414 calories, 2.2% fat

Ingredients:

400g leftover vegetables, carrots, beans, sprouts, peas
2 onions, finely chopped
1 garlic clove, crushed
300ml semi-skimmed milk
2 tbsps vegetable gravy granules
200g chestnut mushrooms, sliced
200g cooked chestnuts
6 sheets filo pastry
1 tbsp freshly chopped parsley
freshly ground black pepper

Cooking Instructions:

• Preheat a non-stick pan. Dry-fry the vegetables, mixing well
• Add the onions and garlic to the pan and dry-fry for 2-3 minutes until soft. Add the milk and sprinkle over the gravy granules. Mix well cooking over a low heat for 1 minute.
• Add the mushrooms and chestnuts and simmer gently for 15 minutes to allow the mixture to thicken, stirring occasionally then transfer to an ovenproof dish.
• Cover with layers of filo pastry spraying lightly with oil spray in between each layer. Season well with black pepper and place in a preheated oven for 20-25 minutes until golden brown.
• Sprinkle with chopped parsley and serve with a selection of fresh vegetables.

Cheesy Fish Pie

Serves 4
Per serving
307 calories, 2.7% fat

Ingredients:

450g potatoes, peeled
1 tbsp chopped fresh chives
450g mixed chunky boneless fish (eg cod, hake, haddock)
50g frozen peas
1 tbsp chopped fresh parsley
600ml semi-skimmed milk
1-2 tbsps cornflour
1 tsp vegetable stock powder
50g Low-fat Mature Cheese, grated
Freshly ground black pepper

Cooking Instructions:

• Preheat the oven to 200C, 400F, Gas Mark 6.
• Boil the potatoes, then drain. Mash the potatoes, adding the chopped chives and a little cold milk.
• Cut the fish into bite-sized pieces and place in the bottom of an ovenproof dish. Add the frozen peas, then cover with the parsley and season with black pepper.
• Heat the milk in a saucepan. Mix the cornflour with a little extra cold milk and whisk into the hot milk. Stir in the stock powder, then pour the sauce over the fish.
• Top with the mashed potato, sprinkle the cheese on top and oven bake for 20 minutes. Serve with extra vegetables.

Steak & Kidney Pie

Serves 4
Per serving
365 calories, 1.3% fat

Ingredients:

200g (7.05oz) lean rump or sirloin steak, cut into cubes
200g (7.05oz) kidney, cut into bite-size pieces
2 medium onions, chopped
125ml red wine
2 beef stock cubes
1 tablespoon gravy powder
900g (2lb) potatoes, peeled
2 tablespoons low-fat natural yoghurt
4-5 tablespoons skimmed milk
salt and freshly ground black pepper
300ml (½ pint) water

Cooking Instructions:

• Preheat the oven to 180C, 350F, Gas mark 4
• Trim the steak removing all the fat, then cut the steak into cubes
• Dry-fry the cubes of beef steak and kidneys in a preheated non-stick pan until well browned
• Add the onions to the pan and dry-fry until soft.
• Pour in the water and wine, add the stock cubes and bring to the boil.
• Mix the gravy powder with a little cold water and add to the boiling stock in the pan, stirring continuously.
• The gravy should be quite thick, so add more gravy powder if necessary.
• Transfer the mixture to a pie dish
• Boil the potatoes until cooked and then drain.
• Mash the potatoes with the yoghurt and sufficient skimmed milk to make the consistency quite soft. Season to taste.
• Carefully spoon the ‘creamed’ potato on top of the meat and gravy, covering it completely, then spread it carefully with a fork.
• Bake in the oven for 30 minutes, or until crisp and brown on top