Slow-Cooked Vegetable Soup

Slow-Cooked Vegetable Soup

A perfect winter warmer that is 100% fat free!  Slow-cooking the root vegetables make the flavours all the more intense.

Serves 6

Prep time:  10 minutes

Cooking time: 3 hours

Ingredients

225g/8oz carrots, peeled & cut into 5cm/2in lengths

225g/8oz celeriac, peeled & cut into 5cm/2in lengths

225g/8oz leeks, washed & cut into 5cm/2in lengths

225g/8oz swede, peeled & cut into 5cm/2in lengths

1 onion. peeled & chopped

1.5 litres/2 ½ pints vegetable stock

2 bay leaves

Freshly ground salt & pepper

To serve

Fat-free Greek yogurt

Fresh chives, chopped

Crusty bread (if not sticking to 100% fat-free)

Method

1.  Pre-heat oven to 140°C/275°F/Gas mark 1.

2.  Place all the vegetables and bay leaves into a large oven-proof lidded casserole dish and pour over the stock.  Season, cover and place in the oven to slow cook for 3 hours.

3.  Remove the bay leaves and blend the soup to a puree.  Serve with a teaspoon of Greek yogurt and a sprinkling of chives, enjoy!

Salmon Wrapped in Prosciutto with Herb & Spinach Lentils

Salmon Wrapped in Prosciutto with Herb & Spinach Lentils

This is a wonderful salmon dish which is full of freshness and very quick and easy to make. Delicious!

Serves 4

Prep time: 5-10 minutes

Cooking time: 25-30 minutes
Ingredients

250g/9oz puy lentils

4 x 225g/8oz salmon fillets, skinned and pin-boned

Salt and freshly ground pepper

8 slices of prosciutto

Olive oil

Juice of 1 lemon

1 handful of fresh basil, chopped

1 handful of fresh flat leaf parsley, chopped

3 handfuls of spinach leaves, chopped

200ml/7 fl oz natural yogurt

Method

1.  Preheat oven to 220°C/425°F/Gas 7.

2.  Put the lentils into a pan cover with three times their volume of water or use half white wine for extra flavour.  Bring to the boil then simmer for 20-25 minutes until the lentils are tender.

3.  Season the salmon fillets with pepper and wrap with 2 slices of the prosciutto.  Leave some of the salmon exposed and drizzle with olive oil.   Roast in the oven for 10 minutes.

4.  Drain the liquid from the lentils and season with salt and pepper then add the freshly squeezed lemon juice and a good drizzle of olive oil.

5.  Add the herbs and spinach to the lentils and stir on a medium heat until the herbs and spinach have wilted.

6.   Place the lentils and salmon on plates  and drizzle with yogurt which has been lightly seasoned.

A Tantalising & Healthy Tuna Recipe

Pan Seared Tuna with Salsa

This tantalising tuna dish is bursting with colour and cool-salsa flavours – a very healthy dish.

Serves 4

Ready in 20 minutes

Ingredients

2 limes

2 tsp paprika

4 tbsp light soy sauce

Salt and freshly ground pepper

4 tuna steaks

8 tomatoes

1 red onion

1 garlic clove

2 red peppers

Juice of 1 lemon

6 tbsp freshly chopped coriander

Lime wedges, to serve

Method

1. Grate the rind and squeeze the juice from the limes. Mix the lime rind and juice with the paprika, soy sauce and 6 tablespoons water.  Season to taste with salt and freshly ground black pepper, pour over the tuna steaks and leave to marinate.

2. Meanwhile, finely chop the tomatoes, red onion and garlic. Then deseed and chop the red peppers.

3. Mix together the tomatoes, onion, pepper, garlic, lemon juice and coriander and season to taste. Cover and set aside.

4. Heat a non-stick griddle pan until very hot. Add the tuna and cook for 7-10 minutes, turning halfway through and basting frequently with leftover marinade.

5. Serve the tuna hot with the salsa and garnished with lime wedges.

Cook’s tips

v  This recipe works equally well with any fish steak or fillet.

 

What's cooking tonight? - Roast Cod on a bed of spiced Puy Lentils

Roast Cod on a bed of spiced Puy Lentils

An easy Cod recipe to prepare on a tasty bed of Puy lentils – a healthy alternative to fish & chips!

Serves 4

(Ready in 35 minutes)

Ingredients

For the roast Cod

4 x 200g thick cod fillet

2 tbsp olive oil

2 tsp mild curry powder

For the spiced Puy Lentils

275g Puy Lentils

1 tbsp olive oil

2 fat garlic cloves, finely chopped

½ tsp ground cumin

1 small red onion, finely chopped

4 tbsp fresh chicken stock

Lemon juice, to taste

3 tbsp chopped fresh coriander

Low-fat natural yogurt, cayenne pepper and fresh coriander sprigs to garnish

Method

1.       Preheat the oven to 220°C/fan 200°C/gas 7

2.       In a medium sized pan of simmering water cook the Puy Lentils for 20 minutes (or until tender).

3.       After 15 minutes mix the olive oil for the cod with the curry powder, brush all over the fish and season with salt and pepper.

4.       Heat an ovenproof frying pan over a medium/high heat.  Grease with a little oil and add the cod, meaty side down.  Fry for 2 minutes until they are light golden, turn over and transfer the pan to the oven to roast for 5 minutes.

5.       Drain the lentils and heat the oil in a clean pan.  Add the garlic, chilli and cumin, when sizzling stir in the lentils, onion and stock until warmed through.  Add the lemon juice and seasoning to taste and stir in the coriander.

6.       Spoon the lentils onto warm plates.  Place the cod on top and serve with the yogurt, paprika and coriander.