Category Archives: Main Courses

Aubergine Pasta Bake

Serves 4
Calories per serving 257
Preparation time 10 minutes,
Cooking time 25 minutes

Ingredients:

1 vegetable stock cube
1 large aubergine, diced
200g pasta shapes.
1 red onion, diced
2 garlic cloves, crushed
100g mushrooms, finely chopped
1 red chilli, chopped
1 x 400g can tomatoes
200g tomato passata
1 tsp vegetable stock powder
1 tbsp chopped fresh chives
50g low-fat mature cheese

Cooking Instructions:

Preheat the oven to 200C, 400F, Gas Mark 6.
Cook the pasta in a pan of boiling water with the stock cube.
Meanwhile, heat a non-stick pan and dry-fry the aubergine until soft. Add the onion, garlic and mushrooms and cook until the mixture starts to colour. Add the chilli, tomatoes, passata and stock powder and simmer for 10 minutes.
Drain the pasta and transfer to a mixing bowl. Pour the sauce over, add the chives and mix well, then spoon into an ovenproof dish. Sprinkle the grated cheese over and bake for 10 minutes

Cauliflower Salad

serves 4

Ingredients:

1 Cauliflower (10 calories per 28gm)
150ml Extra light Mayonaise (10 calories per tablespoon (15gm) (Therefore 100 calories per 150gm)
1 teaspoon whole grain mustard (1 tablespoon = 15gm = 8 calories) (Therefore 5gms = 2.5 calories)
1 teaspoon paprika, pinch of sugar (calorie free sugar) salt and freshly ground pepper.
1 small lettuce, shredded (4 calories per 28gm)
3 tomatoes quartered (5 calories per gm)

Cooking Instructions:

Break cauliflower into small florets and boil in salted water for 10-15 minutes. Then drain and plunge into cold water; it should still be firm to touch, drain and place on kitchen paper, allow to cool completely.

Combine mayo, mustard, paprika, sugar, salt and pepper. Line a salad bowl with shredded lettuce, mix the cauliflower in mayo dressing and pile it into the salad bowl and garnish with the tomatoes.

Tips:

A little different to a coleslaw, or potato salad.

Turkey and Bacon Burgers

Turkey and Bacon Burgers

Serves 6
Fat per serving 5.4 g
Calories per serving 137KCal

Ingredients:

300g extra lean minced turkey
100g lean back bacon, diced
1 red onion, finely chopped
2 garlic cloves, crushed
1 tsp Italian seasoning
1 tsp vegetable stock powder
1 tbsp mango chutney
1 tbsp chopped fresh parsley
salt and freshly ground black pepper

Cooking Instructions:

1. Place all the ingredients in a large mixing bowl and combine well with a wooden spoon. Divide the mixture into 6 and mould into burger shapes, then press down with your palms to flatten them slightly.
2. Divide the mixture into 6 and mould into burger shapes, then press down with your palms to flatten them slightly. Cover with food wrap and refrigerate for 30 minutes.
3. Preheat a barbecue or grill. Cook the burgers for 30-35 minutes on a hot barbecue or under a hot grill, turning them every 5 minutes to brown both sides. Check that they are cooked through to the centre by cutting one of the burgers in half.
4. Serve with salad of your choice.

Tips:

You can substitute finely chopped gammon for the bacon.