Food/hearty fare
Sausage
Serves 6
casserole
Preparation 10 minutes
Cooking 15 minutes
This is the perfect meal to dish
up on a chilly evening. And
low-fat cooking spray
because it’s slimmer-friendly,
3 shallots, chopped
you can even have seconds too!
1 leek, sliced
2 carrots, diced
Serves 4
2 celery sticks, diced
Preparation 10 minutes
400g can chopped tomatoes
Cooking 30 minutes
pinch of saffron threads
600ml/1 pint hot fish stock
12 Quorn sausages, halved
400g/14oz cod, cut into
Fry Light
bite-sized pieces
2 onions, peeled and roughly
200g/7oz raw prawns
chopped
bunch of fresh parsley, chopped
2 red peppers, deseeded and
roughly chopped
n Spray a medium pan with low-fat
14oz/400g small new potatoes,
cooking spray and add the shallots,
halved
leek, carrots and celery. Stir-fry for
a handful of flat-leaf parsley,
3-4 minutes until starting to soften.
chopped
n Add the chopped tomatoes and
1 level tbsp wholegrain mustard
cook for another 2-3 minutes.
1-2 tsp dried chilli flakes
n Meanwhile, add the saffron
1 tsp garlic salt
threads to the hot fish stock and
400g can chopped tomatoes
leave to infuse for 2 minutes.
1-2 tsp artificial sweetener
n Pour the saffron-infused stock
2 tsp chicken Bovril
into a pan and add the cod and
Nutrition per serving: calories
Hearty beef and
the prawns.
132; fat 2.5g, of which sat. fat
n Preheat the oven to
n Season and bring to a simmer.
0.5g; protein 21g; carbohydrates
beer casserole
220°C/425°F/gas mark 7.
Simmer for 4-5 minutes until the
7g, of which sugars 5.5g; fibre 2g;
A rich and comforting stew, the
n Fry the sausages in Fry Light
prawns and cod are cooked.
salt 1.8g
ideal partner for steamed leeks
for 3-4 minutes until browned.
n Check the seasoning, stir in the
and a baked potato.
Transfer to a baking dish and
chopped parsley and serve.
Cal Fat Sat Sug Sal
8
scatter over the onions, red
Serves 4
peppers and potatoes.
Preparation 10 minutes
n Mix together the parsley,
Cooking 1 hour 10 minutes
mustard, chilli flakes, garlic salt,
tomatoes, sweetener and Bovril.
low-fat cooking spray
Pour over the sausages and
400g/14oz lean stewing steak,
vegetables, season and bake for
cubed
20-25 minutes until the sausages
2 onions, finely chopped
are cooked all the way through.
2 tbsp plain flour
2 carrots, finely sliced
Nutrition per serving: calories 4 celery sticks, finely sliced
313; fat 10g, of which sat. fat 1g; 2 fresh sage sprigs, chopped
protein 18g; carbohydrates 38g, (optional)
of which sugars 14g; fibre 5g;
200g/7oz baby button
salt 2.5g
mushrooms
300ml/½ pint beef stock
Cal Fat Sat Sug Sal
d 150ml/¼ pint beer
Fish stew
n Preheat the oven to
with saffron
150ºC/300ºF/gas mark 2.
A wholesome, tasty fish dish.
n Heat a non-stick flameproof
Serve with crusty wholemeal casserole and spray with the
u u
rolls to soak up the juices. low-fat cooking spray. Season
Sweet Magazine 21
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