Tuna Steaks on a Nicoise Salad

02:26:00 Unknown 0 Comments

INGREDIENTS

• 3 large eggs
• 150g green beans
• 125g baby spinach
• ½ cucumber, cut into small cubes
• 150g cherry tomatoes, halved
• 4 tuna steaks
• Low-calorie cooking spray
• Freshly ground black pepper
• 100g jar anchovy fillets, drained, rinsed and roughly chopped

FOR THE DRESSING:

• 1 garlic clove, crushed
• 100ml fat-free vinaigrette
• Finely grated zest and juice of ½ unwaxed lemon
• 2 tbsp finely chopped fresh tarragon

METHOD

1. Boil the eggs for 4-5 minutes, or until cooked to your liking. Remove
   with a slotted spoon (keep the water for cooking the beans), cool under cold running water and set aside.
2. Boil the green beans for 3-4 minutes, then refresh under cold running water and set aside.
3. Preheat your grill or barbecue to hot. Mix together the dressing
   ingredients and set aside. Put the green beans, spinach, cucumber and
   tomatoes in a bowl and toss well.
4. Spray the tuna with low-calorie cooking spray and grill or barbecue
   for 6-8 minutes, turning once. Twist some black pepper over each steak.
5. Meanwhile, peel and quarter the eggs, then add to the salad along
   with the anchovies. Drizzle over the dressing. Divide the tuna and salad between 4 plates and serve.

Cherry Knickerbocker Glory

08:27:00 Unknown 1 Comments

These luscious layered puds are sure to leave you with a large smile on your face.

INGREDIENTS

• 425g fresh cherries. stalks removed and pitted. Reserve 4 with stalks if you wish to decorate.
• 200ml ready-made, low fat custard.
• 1 egg white
• 190g pot Mullerlight vanilla yogurt
• 4 level tsp cocoa powder
• 2 tbsp artificial sweetener
• 4 tbsp fat-free natural fromage frais.
• 4 x 9g Cadbury Flake 99s

METHOD

1. Divide the cherries between 4 dessert glasses and top with the custard.
2. Whisk the egg white until stiff and gently fold in the yogurt, cocoa and sweetener. Divide the mixture between the glasses.
3. Top each dessert with a tablespoon of fromage frais, a mini flake and one of the reserved cherries.

Smoked Salmon, Dill and Scrambled Eggs

01:01:00 Unknown 0 Comments

INGREDIENTS

• 6 large eggs
• A few sprigs of fresh dill, finely chopped
• Salt and freshly ground black pepper
• 12 cherry tomatoes, halved
• 140g mushrooms, thinly sliced
• 8 slices of wholemeal bread (from a small 400g loaf)
• 8 tsp quark
• 250g pack smoked salmon

METHOD

1. Lightly whisk the eggs with the dill and some seasoning.
2. Preheat a non-stick frying pan. Add the cherry tomatoes and mushrooms and cook for 2-3 minutes to soften. Add the herby egg mixture and continue to cook slowly until the eggs are scrambled to your liking.
3. Meanwhile, toast the bread.
4. Spread the quark onto the toast, then spoon over the tomato and mushroom scrambled eggs. Arrange the smoked salmon on top. Season to taste and serve.

Barnsley Chops with Mustard Mash and Gravy

10:34:00 Unknown 0 Comments

INGREDIENTS

• Low calorie cooking spray
• 400g shallots
• 400ml lamb or beef stock
• 1 tbsp concentrate chicken or beef stock
• 1 level tsp gravy granules
• A sprig of rosemary
• 700g Desiree potatoes, peeled and chopped
• 1 tsp English mustard powder mixed with 1 tbsp water
• A handful of fresh parsley, finely chopped
• 200g fat free natural fromage frais
• 300g spring greens, shredded
• 3 carrots, peeled and cut into batons
• 75ml vegetable stock
• Salt and freshly ground black pepper
• 4 Barnsley chops, all visible fat removed

METHOD

1. Spray a frying pan with low calorie cooking spray and place over a medium-low heat. Add the shallots and stir-fry for 2-3 minutes. Reduce the heat to low and cook for 6-8 minutes, stirring occasionally. Stir in the lamb or beef stock, concentrated stock, gravy granules and rosemary. Bring to the boil, then reduce the heat and simmer for 15-20 minutes.
2. Meanwhile, boil the potatoes for 15-20 minutes. Drain and return to the pan. Add the mustard, parsley and fromage frais, and mash until smooth. Set the gravy and mash to one side and keep warm.
3. Spray another frying pan with low calorie cooking spray and sauté the spring greens and carrots for 3-4 minutes. Add the vegetable stock, bring to the boil and cook for 5-6 minutes until the vegetables are tender.
4. Preheat your grill to medium. Season the chops and cook for 4-5 minutes a side for rare, 7-8 minutes for medium and 10-11 minutes for well done. Divide the mash and chops between 4 plates, remove the rosemary from the gravy and pour over. Serve with the sautéed vegetables and finish with a twist of black pepper.

Spanish Meatballs

03:54:00 Unknown 0 Comments

INGREDIENTS

• 500g extra-lean beef mince
• Small handful of finely chopped fresh coriander
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp ground nutmeg
• 1 tsp ground cinnamon
• 3 garlic cloves, finely chopped
• Salt and freshly ground black pepper
• Low calorie cooking spray
• Small handful of finely chopped fresh parsley

METHOD

1. Put the mince, coriander, spices and garlic in a bowl. Season and mix with your fingers until well combined. Cover and chill in the fridge for 1 hour.
2. Divide the mince mixture into 20 portions and shape each one into a bite-sized ball.
3. Spray a non-stick frying pan with low calorie cooking spray and place over a medium heat. Stir-fry the meatballs for 6-8 minutes until browned and cooked through (you may need to do this in two batches), then drain on kitchen paper. Put the meatballs in a large serving dish and scatter with the parsley.
4. These meatballs are great eaten straight away or you can cool them and keep them in the fridge for up to 2 days. They’re delicious cold or thoroughly reheated.

Chunky Bean Burgers with Cajun Wedges

07:42:00 Unknown 0 Comments

INGREDIENTS

• 400g can haricot or cannellini beans, drained
• 400g can kidney beans, drained
• 1 small onion or shallot, roughly chopped
• 1 large garlic clove, crushed
• 1 red chilli, deseeded and roughly chopped
• 1 small red pepper, deseeded and roughly chopped
• Bunch of spring onions, trimmed and roughly chopped
• Salt and freshly ground black pepper
• 1 egg, beaten
• Low calorie cooking spray
• 4 large baking potatoes
• 2 tsp Cajun seasoning
• 6 tbsp fat free natural Greek yogurt
• 2 large tomatoes, roughly chopped

METHOD

1. Place the beans, onion, garlic, chilli, red pepper and half the spring onions into a food processor and whizz to chop roughly. Transfer to a bowl, season to taste and stir in the beaten egg. Divide the mixture into eight equal portions and shape into burgers. Place on a baking tray sprayed lightly with low calorie cooking spray and chill for 20 minutes.
2. Preheat the oven to 200°C/180°C Fan/Gas 6
3. Cut the potatoes into wedges and toss with the Cajun seasoning, then arrange on a baking tray, spray with low calorie cooking spray and bake for 25 minutes or until golden
4. When the wedges have been cooking for about 10 minutes, put the burgers on the oven shelf below the wedges and bake for 12-15 minutes or until golden
5. Meanwhile, mix the yogurt, tomatoes and remaining spring onions in a bowl and season to taste
6. Serve the bean burgers with the wedges, chunky sauce and your favourite salad

Beef and Red Wine Casserole

10:34:00 Unknown 0 Comments

INGREDIENTS

• 800g lean stewing beef, all visible fat removed, cut into bite-sized pieces
• 4 garlic cloves, peeled and crushed
• 4 large carrots, peeled and cut into large chunks
• 3 large leeks, thickly sliced
• 4 celery sticks, cut into large pieces
• 800ml beef stock
• 100ml red wine
• 400g can chopped tomatoes with herbs
• 1 bay leaf
• 2 tsp dried mixed herbs
• salt and freshly ground black pepper

METHOD

1. Preheat the oven to 170°C/150°C Fan/Gas 3.
2. Place the beef in a flameproof casserole dish with the garlic, carrots, leeks and celery.
3. Stir in the stock, wine and tomatoes and add the bay leaf and mixed herbs. Season well and bring the mixture to the boil over a high heat.
4. Cover tightly and transfer the casserole to the oven and cook for 2 - 2½ hours or until the beef is meltingly tender.

Baked Oats

03:08:00 Unknown 0 Comments

INGREDIENTS

• 35g plain porridge oats
• 3 tbsp sweetener
• 1 small egg
• ½ pot of vanilla Müller Light (or 90g of any Free vanilla yogurt)
• A few drops of vanilla essence
• 100g raspberries

METHOD

1. Preheat your oven to 200°C/Fan 180°C/Gas 6.
2. Mix the porridge, sweetener, egg, yogurt, vanilla essence and raspberries in a bowl and stir well.
3. Transfer the mixture to a small oven-proof dish (we used an individual casserole dish) and bake in the oven for 35 minutes, or until browned.
4. Serve with lots of Speed Free Food fruits.

Star Cookies

09:57:00 Unknown 1 Comments

INGREDIENTS

• 450g plain flour
• a pinch of salt
• 1 level tsp baking powder
• 1 level tsp ground almonds
• 113g low fat margarine, suitable for baking
• 4oz dark muscovado sugar
• 2 large eggs
• 4 tbsp runny honey

METHOD

1. Preheat the oven to 170°C/150°C Fan/Gas 3. Place the flour, salt, baking powder, ground almonds, margarine and sugar in a food processor and blend. Slowly add the eggs and honey until the mixture comes together (you may not need it all).
2. Dust the work surface with flour, roll out the mixture to about 5mm deep and cut into star shapes using a star cookie cutter. Re-roll and repeat until you have 36 cookies. Arrange the stars on two baking trays lined with baking parchment and bake for 20 minutes.
3. Remove from the oven, transfer to a wire rack and leave to cool before serving.