125g of salmon fillet, skinned 30g thin rice noodles 425ml of fish or chicken stock 60g of suger snap peas, sliced 60g of beansprouts, rised 40g of drained bamboo shoots 2 spring onions sliced 50g of straw or closed cup mushrooms sliced wedge of lime to serve
Recipe 1. Mix the teriyaki sauce, granulated sweetner and lime juice together in a dish. Turn the salmon in the marinade to coat an set aside as you prepare the other ingredients. 2. Soak the rice noodles in boiling waer for 5 minutes or according to pack instructions, then drain. 3. Heat a non stick fryng pan or griddle. Lift the salmon out of the marinade (reserving the marinade) then dry fry for 2 and a half minutes on each side until the flesh is richly caramelised. 4. Meanwhile, bring the stock to the boil, add the reseve marinade, suger snap peas and mushrooms, let it simmer for 3 minutes until just tender. 5. PLace the noodles in a deep bowl. Top with the beansprouts and bamboo shoots. Pour the hot broth, mushrooms and sugar snap into the bowl and scatter with spring onions. Place the salmon on top of the noodles. Serve with a wedge of lime to squeeze over.
Ingredients 500 grams of Jersey potatoes 3 Large Carrots 300g of cosed cup mushrooms 80g radishes Black pepper rock salt 2 teaspoon of dried thyme 2 teaspoon of dried rosemary Spray Oilve Oil Olive Oil
Recipe 1. Preheat the oven to 200C/400F/Gas 6. 2. Wash the all of the vegetables apart from the mushrooms, just wipe them with kitchen roll. Boil the potatoes for 30 minutes until soft. 3. Spray two large baking trays with spray olive oil and put the potatoes into a baking tray with the carrots. Place the mushrooms and radishes in the other. Dust both with the rosemary and thyme and crack rock salt and black pepper over the top, Lightly drizzle olive oil over the top of both then lightly spray with the spray oil. 4. Place the potatoes and carrots in the oven for fifteen minutes then take out and mix them well and respray with spray oil. Place both baking trays in the oven for ten minutes. Check after ten minutes and mix well and respray and place back in the oven for an additional ten minutes. 5. Take out the mushrooms and radishes and put to one side. Put the oven up to high and respray the potatoes and carrots and put back in the oven for 8 minutes to crispen. 6. Serve all on large plate, goes well with pork, chicken, turkey and steak.
Ingredients 1 gammon joint 2 x 300ml bottles of beer or lager 4 generous tablespoons of runny honey 1 tablespoon of cloves 2 litres of chicken & vegetable stock 1/2 a large onion, sliced 70g of closed cup mushrooms, sliced three or four heaped teaspoons of cornflour, mixed in cold water 2 teaspoons of Herbs de Provence
Recipe 1. Preheat the oven to gas mark 4/190c or 170c in a fan oven. 2. Wash the gammon in cold water for two the three minutes and place in a deep saucepan and cover with cold water, bring to the boil and drain it. This will remove the salt from curing. 3. Trim the fat from the gammon and score the top side of the gammon in one direction and then score across them leaving large diamond shapes and pierce the gammon with the cloves, putting one clove in each diamond. 4. Place gammon on large trivet above a deep dish filled with the onions and mushrooms. pour the stock over the top of the gammon and one bottle of beer, collecting all the liquid beneath the trivet. Put in the oven for 25 minutes. 5. Take the gammon out of the oven and stir the gravy beneath the gammon and mix in the herbs de provence. Turn the gammon and pour the second bottle of beer over the top of it. Place it back in the oven for another 25 minutes. 6. Turn the gammon again and stir the gravy if the liquid level has lowered a lot, top it up with hot water and make sure to stir in any that has stuck to the side of the pan. Put it back in the oven for a further 20 minutes. 7. Take the gammon out and stab it with a sharp knife, if clear juice run out it is ready (if not put it back in until clear juices run from it.) turn the gammon so it is clove side up, spoon the honey of the top of top of the gammon and place back in the oven for ten minutes. 8. Take the gammon out and put on a plate, cover it with foil loosely and leave it to cool. Stir the gravy well making sure that you get all of what is stuck to the side well mixed in. Drain it into a large saucepan and top up with hot water if you need to, bring it to the boil and stir into a whirlpool,. Slowly stir in the cornflour a little at a time until gravy reaches the correct thickness. 9. Slice the gammon and serve with Roasted Vegetable Medley minus the radishes and add boiled green beans. 10. Save the left over gravy and gammon and the next day for lunch have Warm Gammon Sandwiches.
Ingredients 1 large chicken 1 litre of chicken & vegetable stock 1/2 a large onion, sliced 2 or 3 large teaspoons of maple syrup or honey oyster sauce 70g of closed cup mushrooms, sliced three or four heaped teaspoons of cornflour, mixed in cold water 2 teaspoons of sage 1 bottle of low calorie lager (optional)
Recipe 1. Preheat the oven to gas mark 4/190c or 170c in a fan oven. 2. Place chicken on large trivet above a deep dish filled with the onions and mushrooms. pour the full bottle or lager (optional) followed by the stock over the top of the bird, collecting all the liquid beneath the trivet. Put in the oven for 25 minutes. 3. Take the chicken out of the oven and stir the gravy beneath the it and mix in the sage. Place it back in the oven for another 25 minutes. 4. Turn the chicken upside down and stir the gravy if the liquid level has lowered a lot, top it up with hot water and make sure to stir in any that has stuck to the side of the pan. Glaze the top side of the bird fully with two tablespoons of oyster sauce and let the drizzle over the sides into the liquid below. Put it back in the oven for a further 20 minutes. 5. Take the chicken out and stab it with a sharp knife, if clear juice run out it is ready (if not put it back in until clear juices run from it.) turn the chicken the right way around and brush the maple syrup over the top of the chicken and place back in the oven for ten minutes. 6. Take the chicken out and put on a plate, cover it with foil loosely and leave it to cool. Stir the gravy well making sure that you get all of what is stuck to the side well mixed in. Drain it into a large saucepan. Now at this point you have two options, the first is to pour all of the liquid content into a blender and blend until the gravy is a thickness to your liking, or bring it to the boil and stir into a whirlpool. Slowly stir in the cornflour a little at a time until gravy reaches the correct thickness. 7. Carve the chicken and serve with 'Roasted Vegetable Medley' minus the radishes and add boiled green beans and mash potato. 8. Save the left over gravy and chicken and the next day for lunch have Warm Chicken Sandwiches.
Ingredients 1 medium banana 60 grams of porridge oats 1 tablesppon of honey 1 teaspoon of cinnomen 1/2 pint of skimmed milk
Recipe 1. Pour the porridge oats and milk into a small saucepan and heat on a medium heat, constantly stir making sure that it doesn’t stick to the pan or boil over. This should only take five minutes. 2. Thinly slice the banana and scoop into a bowl 3. Pour the porridge on top and stir in well, spoon in the honey and dust with the cinnomen and stir in again.
Ingredients 2 cloves of chopped garlic 1 teaspoon of dried sage 1 teaspoon of dried parsley 6 tablespoons of porridge oats 6 tablespoons of wholemeal breadcrumbs Spray Oil 1 egg white 2 pork steaks
Recipe 1. Preheat the oven to 200C/400F/Gas 6. 2. Tenderise the pork with a meat hammer. 3. Place the breadrumbs, oats, sage, parsley and garlic on a large plate and mix together well. Separate one egg and place the egg white in a large bowl, add a pinch of the seasoning to the egg white, lightly whisk the egg white to mix in the seasoning.. 4. Place the first piece of pork in the egg white and coat it on each side, then transfer the pork to the breadcrumbs and cover on both sides. Then place the pork on another baking tray. Do the same with the second piece of pork, then lightly spray both pieces. 5. Place the pork in the oven for fifteen minutes. Turn the pork and spray them both one more time, then place them back in the oven for another ten minutes. After the ten minutes the pork should be just about done depending on it’s size. If the pork is small check to see if it is ready if not put it back in the oven for five minutes. 6. Serve the pork with Garlic Mushrooms boiled potatoes and peas.
Ingredients 8 black peppercorns 1 teaspoon of rock salt 4 cloves
Recipe 1. Take the black pepper, salt and cloves and place them in a mortar and using the pestle grind them to a dust. 2. Sprinkle the seasoning over the top of the top of your food. Goes very well with chips, fish, chicken, jacket potatoes, mash potates, boiled potatoes and salad.
Ingredients 1 teaspoon of dried basil 50g of low fat creme cheese black pepper 300 grams of jersey potato wash and sliced (not pealed) 1 butternut squash peeled and sliced (remove the seeds) 500ml of boiling water Spray Oil a pinch of salt
Recipe 1. Boil the potatoes for ten minutes with a pinch of salt for ten minutes before adding the butternut squash and boil for an additional 20 minutes until the potatoes are soft, check them with a sharp knife. 2. Drain the potatoes and buttnernut squash and put them in a bowl add the creme cheese, crack in some black pepper and basil and then mash with a potato masher until smooth. 3. Then serve the mash.
Ingredients 15 black peppercorns 150g of light creme cheese 1 teaspoon of dried sage or basil 2 chicken stock cubes 1 vegetable stock cube 500ml of boiling water Spray Oil
Recipe 1. Boil the kettle and pour 500 ml of boiling water into a meassuing jug, add in a the black pepper, whisk in the chicken and vegetable stock cubes, and the basil or sage. Pour the liquid into a large saucepan. When the liquid goes onto a rolling boil add the creme cheese and reduce until the liquid is creamy. (try the sauce with this amount of cheese the first time, however if you decide in the future that you would prefer it creamier then add more the next time. But please bear in mind that this will increase the calorie content.) 3. Lower the heat to medium and keep stiring the mixture occasionally, maing sure that it doesn’t stick to the pan and the cheese is stirred in completely. for about ten minutes. 4. By this time the sauce should be ready., serve with pork, chicken, turkey, steak or a jacket potato.
For the filling 2 carrots 3 onions 2 sticks of celery 1 teaspoon of rosemary olive oil 2 bay leaves 1 tablespoon worcestershire sauce 500g lean mince beef 2 teaspoons of flour 1 litre of beef stock
For the pastry 150g of plain flour a pinch of salt 65g of polyunsaturated margarine a splash of milk
Recipe 1. Pre heat the oven to gas mark 4/180c or fan oven 160c. 2. Sift the flour and pinch of salt into a bowl. Rub in the polyunsaturated margarine until the mixture ressembles bread crumbs. Add just enough cold water to bring the dough together. Shape into a disc, wrap in cling film and chill for 30 minutes. 3. Meanwhile peel an roughly chop the onions, carrots and celery. Lightly oil a large saucepan and on a medium heat cook the vegetables for ten minutes. Add the bay leaves and rosemary. 4. Add the mince beef breaking it up with a wooden spoon add the worcestershire sauce and the flour. Add the stock and bring to the boil. Turn down the heat and simmer with the lid on but slighly askew for about an hour, stirring occasionally. 5. Remove the pastry from the fridge ten minutes before you need to use it. 6. Remove the bay leaves and place the mince in a large baking dish and allow to cool. 7. Dust a clean work surface and you rolling pin with flour and then roll out the pastry until it is just bigger than your baking dish. Place on top of the baking dish and trim the edges. Make a small hole in the middle of the pastry. Brush the top of the pastry with a little milk. 8. Bake on the bottom shelf for 40 minutes. (Serve with boiled potatoes and peas, with a beef gravy.)
Ingredients 250g of lean mince beef 1 onion diced 100g of frozen peas 2 carrots diced 1 carrot grated 1 sprig of fresh rosemary 200g of mushrooms, finely sliced oilve oil 1 teaspoon of flour 1 litre of beef stock 70g of dumpling mix (made as pack instructs)
Recipe 1. Pre heat the oven to gas mark 6/200c or fan oven 180c. 2. Heat a splash of olive oil in a large saucepan on a medium heat. Add the onion, mushrooms and diced carrots and cook for ten minutes. 3. Add the mince and brown, add the grated carrot and cook for a further ten minutes. Add the flour and then the beef stock and cook for 15 minutes. 4. Pour into a casserole dish, mix in the peas and rosemary. Carefully place the dumplings on top. 5. Put in the oven on the middle shelf and check after 20 minutes, during this time stir occasionally and add a little hot water i it appears to thick. 6. Check the dumplings to see if they are crispy, if not return to the oven for a further ten minutes. (Serve with mash potatoes see Perfect Mash.)
Ingredients • 6 spray low fat cooking oil • 225 g pasta, uncooked, (8 oz) macaroni or other small pasta • 295 g Campbells Condensed Classics Cream of Celery Soup, Chicken Soup, or other low fat brand • 225 g half-fat cheddar cheese, (8 oz) • 6 slices of thick cut lean ham (remove all if any fat) • 175 g Morrison's Pimento Olives in Brine, (6 oz) (canned or in a jar), chopped • 5 portion Ryvita Original Rye Crispbread, (approx 50g /2oz), crumbled • Small hand full of fresh basil leaves • 200 g mushrooms, sliced • 100 g porcini, hydrated
Instructions • Preheat oven to Gas Mark 6/200ºC/180ºC fan/400ºF. Spray a 1l (1¾pt) casserole dish with cooking spray. • Re-hydrate the porchini mushrooms in warm water for 30 minutes and cut the ham into slices. • Fry the mushrooms together in very little oil. • Cook macaroni in a large pan of boiling water until for half the cooking time on the packet; drain and transfer to a large bowl. Add the soup, a can of water, cheese, basil, ham, mushrooms and pimentos; mix well to combine. • Transfer the mixture to the prepared baking dish and top with cripsbread crumbs. • Bake, uncovered, until top is golden, about 20 to 25 minutes. • The water saved from the porcini mushrooms and pasta can be turned into a mushroom soup..
Pans: - (All Non Stick) Large Griddle Small Sauce Pan Medium Sauce Pan Large Sauce Pan Wok Small Frying Pan Large Frying Pan Milk Pan
Utensils: - Ladle Potato Masher Wooden Spoons Fish Slice Slotted Spoon Metal Tongs Rolling Pin Metal Whisk Plastic Spatula Tin Opener Large Metal Spoon Metal Garlic Press Vegetable Pealer Spagetti Server Meat Tenderiser Cheese Grater Pastry Brush
Oven : - Three Large Baking Trays Grill Large Casserole Dish
Others: - Three Mixing Bowls One Coarse Sieve One Fine Sieve Large Colander Large messuring Jug Strong Wooden Chopping Board Small Plastic Board Pestle and Mortar Steel or Knife Sharpener Set of Weighing Scales Blender or Food Processor Four Slot Toaster
Chinese Chicken and Turkey Kebabs with Roasted Vegetables
Servings: 4
Ingredients • low fat cooking oil spray • 4 x Turkey Breasts • 8 x Chicken Breasts • 8 x Large Portobello or Flatbed Mushrooms • 2 x Large Butternut Squash • 6 x medium baking potatoes • Mixed salad • Dried Oregano • Dried Sage • Dried Basil • 2 x 120g Oyster Sauce • 2 x 120g Chow Mein Sauce • 1 small lemon
Instructions • Preheat oven to Gas Mark 6/200ºC/180ºC fan/400ºF. • Spray and season the potatoes and bake for 1 hour. • Separate the chicken in 4 breasts each and chop into cubes. Chop the Turkey into cubes too. • Marinate the turkey in the chow mien sauce. Marinate four of the cubed chicken breasts in the oyster sauce and the rest of the cubed chicken in the oregano, sage and basil and drizzle with lemon. • Peal, chop and de-seed the butternut squash, lightly spray and season and place in baking tray and roast for 30 minutes. • Place the mushroom in oven for 15 minutes. • Please the meat evenly on skewers and cook evenly under a medium heat grill. • Serve three skewers, two mushrooms and 1 ½ potatoes each with salad and butternut squash.
Ingredients 200g of fresh egg noodles 100g of fresh beansprouts 4 large spring onions, sliced Teriyaki Sauce Mushroom Soy Sauce Low fat spray oil
Recipe 1. Spray a large frying pan with a small amount of spray oil and heat on a high heat until hot, add the beansprouts and cook for two minutes. 2. Add the noodles and stir in well, pour in five or six large gulps of teriyaki sauce and three or four large gulps of mushroom soy sauce. Stir well and add the spring onions, Cook for a further minute until the noodles are soft. 3. Serve on their own or as part of a larger meal.
Basil - Fantasic in Italian Meals and with eggs or mushrooms Oregano - Excellent with all Italian meals Thyme - Delicious with chicken or vegetables Rosemary - Excellent compliment to lamb, pork or bread Sage - Great with chicken, turkey or pork Parsley - Delicious in white sauces Chives - Delicious in cheese sauces Italian Herb Seasoning - Excellent with all Italian meals; Contains (oregano/ thyme/ basil/ parsley/ sage/ black pepper/ bay leaves) Mixed Herbs - Ideal in all savoury meals Contains (marjoram/ basil/ oregano/ thyme) Herbs De Provence - Excellent compliment to chicken and pork Contains (bay leaves/ parsley/ sage/ thyme/ rosemary) Dill - Perfect for fish Mint - Ideal for lamb and new potatoes Corriander - Delicious in curries and tangines Bay Leaves - Delicious in soup and stews
Spices: -
Cayenne Pepper - Adds a little heat to the dish Paprika - Delicious with pork and chicken Chinese Five Spice - Ideal for almost all Chinese meals. Contains (powdered cassia buds, powdered star anise and anise seed, ginger root, and ground cloves) Nutmeg - Great in sweet and savoury dishes Chilli Powder - Adds a hot kick to any dish Mixed Spice - Great in crumbles and cakes Contains (cinnamon/ corriander seed/ caraway/ nutmeg/ ginger/ cloves Corriander Seeds - Works great in Indian and Greek meals Cloves - Great in gammon and bread sauce Ground Ginger - Great in sweet and savoury dishes Turmaric - Delicious in Indian meals Garam Masla - Ideal for Indian cooking Ground Cinnamon - Delicious in sweet and savoury dishes Cumin Seeds - Ideal in Mexican and Indian cooking Chillies - Adds a hot kick to any meal
Ingredients 500 grams of closed cup or cheasnut mushrooms 1/2 a large onion sliced 4 or 5 cloves of garlic diced 2 teaspoons of dried basil 1 300ml bottle of lager or beer 2 chicken stock cubes 1 vegetable stock cube 600 ml of boiling water Spray Oil
Recipe 1. Quarter the mushrooms and lightly spray a large saucepan or preferably a wok with the spray oil. Heat the pan on a high heat until the oil is hot and then add the onions and garlic, once they are translucent add the mushrooms. 2. Boil the kettle and pour 600 ml of boiling water into a meassuing jug, crack in a small amount of black pepper, whisk in the chicken and vegetable stock cubes, and the basil. When the mushrooms are cooked pour the liquid in the pan. When the liquid goes onto a rolling boil add the lager or beer and reduce until the liquid thickens. 3. Lower the heat to medium and keep stiring the mixture occasionally, maing sure that it doesn’t stick to the pan for about ten minutes. 4. By this time the mushroom sauce should be ready., serve with pork, chicken, turkey, steak or sausages.
Ingredients 2 gammon steaks Spray Oil 2 eggs 500 grams of baking potatoes 8 black peppercorns 1 teaspoon of rock salt 4 cloves
Recipe 1. Preheat the oven to 200C/400F/Gas 6. 2. Wash the potatoes and thickly slice them into wedges and boil them in a saucepan for 4 minutes on a rolling boil. Drain them and lay them on a baking tray. 3. Make the Perfect Seasoning. 4. Lightly spray the chips with oil, then sprinkle half of the seasoning over the top of the chips and place in the oven for ten minutes. 5. Cut the fat on the side of the gammon, heat the griddle and lightly spray it with spray oil. When hot place the gammon in the griddle and cook evenly on each side for about 7 minutes. 6. Meanwhile take out the chips and turn all chips, sprinkle the remaining seasoning on the chips and lightly spray with oil. Place the chips in the oven for fifteen minutes. 7. Turn the chips and spray them both one more time, then place them back in the oven for another ten minutes. After the ten minutes the chips should be getting crispy take the smaller chips off the baking tray so they won’t burn. and put back in the oven for five minutes. 8. During this make two fried eggs using Perfect Eggs. http://stevemyersfood.blogspot.com/2009/12/perfect-eggs.html 9. Serve the gammon and chips, place the egg on top of the gammon. 10. Serve the gammon with Garlic Mushrooms. http://stevemyersfood.blogspot.com/2009/12/garlic-mushrooms.html
Ingredients 100g of small portabello mushrooms sliced 6 fish fingers 2 large free range eggs Ketchup, mayonaise or both 4 slices of danish bread Spray oil
Recipe 1. Place the fish fingers under the grill on a medium to high heat cook evenly on each side for about fifteen minutes until golden. 2. Spray a large frying pan with spray oil and heat the pan until the oil is hot, add the mushrooms to the pan and stir untl cooked. 3. Fry the eggs, please see Perfect Eggs for this. 4. Lay the mushrooms out on one slice of bread topped with the fish fingers and finally the egg, season with black pepper and ketchup or mayonaise, then place the other slice on top.
Ingredients 500 grams of baking potatoes 2 Cod Loin fillets 400 grams of garden peas 8 black peppercorns 1 teaspoon of rock salt 4 cloves 1 teaspoon of dried dill 1 teaspoon of dried parsley 6 tablespoons of porridge oats 6 tablespoons of wholemeal breadcrumbs Spray Oil 1 egg white
Recipe 1. Preheat the oven to 200C/400F/Gas 6. 2. Wash the potatoes and thickly slice them into wedges and boil them in a saucepan for 4 minutes on a rolling boil. Drain them and lay them on a baking tray. 3. Take the black pepper, salt and cloves and place them in a mortar and using the pestle grind them to a dust. 4. Lightly spray the chips with oil, then sprinkle half of the seasoning over the top of the chips. 5. Place the breadrumbs, oats, dill and parsley on a large plate and mix together well. Separate one egg and place the egg white in a large bowl, add a pinch of the seasoning to the egg white, lightly whisk the egg white to mix in the seasoning.. 6. Place the first piece of cod in the egg white and coat it on each side, then transfer the cod to the breadcrumbs and cover on both sides. Then place the cod on another baking tray. Do the same with the second piece of cod, then lightly spray both pieces. 7. Place the chips in the oven for ten minutes, then take out and turn all chips, sprinkle the remaining seasoning on the chips and lightly spray with oil. Place the chips in the oven and the fish on the shelf above for fifteen minutes. 8. Turn both the fish and chips and spray them both one more time, then place them back in the oven on opposite shelves for another ten minutes. After the ten minutes the chips should be getting crispy and the fish should be just about done depending on it’s size. If the fish is small check to see if it is ready if not put it back in the oven for five minutes with the chips but first take the smaller chips off the baking tray so they won’t burn. 9. Put the peas in a small saucepan of boiling water and cook on a rolling boil five minutes, drain the peas. 10. Serve the fish, peas and chips and garnish with ketchup, vinegar or mayonaise.
Ingredients 500 grams of closed cup or cheasnut mushrooms 4 Slices of wholemeal bread 3 slices of wafer thin ham 100g of light creme cheese Ground black pepper 2 eggs 1 teasppon of dried sage or basil 2 chicken stock cubes 1 vegetable stock cube 500ml of boiling water Spray Oil
Recipe 1. Slice the mushrooms and lightly spray a large saucepan or preferably a wok with the spray oil. Heat the pan on a high heat until the oil is hot and then add the mushrooms. 2. Boil the kettle and pour 500 ml of boiling water into a meassuing jug, whisk in the chicken and vegetable stock cubes, and the basil or sage. When the mushrooms are cooked pour the liquid in the pan. When the liquid goes onto a rolling boil add the creme cheese and reduce until the liquid is creamy. (try the sauce with this amount of cheese the first time, however if you decide in the future that you would prefer it creamier then add more the next time. But please bear in mind that this will increase the calorie content.) 3. Lower the heat to medium and keep stiring the mixture occasionally, maing sure that it doesn’t stick to the pan and the cheese is stirred in completely. for about ten minutes. 4. While you are waiting place the bread in the toaster or under the grill and toast evenly on both sides. Place the dry toast on a large plate side by side and put the ham on top. 5. Poach two eggs, for instructions please see the Perfect Eggs section. 6. Place an egg on each plate in the middle of the two slices of toast and season the egg with black pepper. 7. By this time the mushroom sauce should be ready., if you feel that it has reduced enough spoon the mixture on either side of the egg and a little on top then season with black pepper.
Boiled Eggs: Place the egg(s) into a small saucepan and pour in four or Five sloshes of malt vinegar over the egg(s). Leave these for at least 30 seconds, this should help to strengthen the shell. Cover the egg(s) in cold water, just above the egg(s) on it’s side. Place the sauce pan on the hob on a medium heat and bring the water to boil. Soft: 3 minutes and 45 seconds from boiling Hard: 6 minutes from boiling. Take the pan to an empty sink and overflFlow the pan with cold water for 1 minute and 30 seconds. Take the egg(s) from the COLD water (make sure that it is cold before putting your hand in). Crack and roll the egg(s) on a chopping board, peal on a small section on the shell and blow into the egg(s) (this will separate the shell embrio from the egg more easily). Now the egg should peal very easily.
Fried Eggs: Lightly mist the frying pan with spray oil and place on the hob on a medium heat. Hold the egg upside down for 1 minute to ensure the yolk is in the middle of the egg white before cracking the egg into the frying pan using the back of a chef’s knife, and cook on a low heat for 3 to 4 minutes. (You may want to crack a small amount of salt and pepper onto the egg yolk to add Flavour.). Sunny Side Up: Serve now. Over Easy: Flip the egg gently and cook for 10 seconds on the other side, then very carefully Flip it onto your plate.
Poached Eggs: Crack you egg into small jug or cup (crack a small amount of salt and pepper on top of the egg to add Flavour). Fill a small saucepan with boiling water and 4 or 5 sloshes of malt vinegar (this will help solidify the egg faster), bring it to the boil again. When boiling stir the water with a wooden spoon creating a whirlpool effect, carefully drop the egg into the centre of the whirlpool from a low height above the water being careful not to splash. Watch the egg cook with in 2 to 3 minutes and once solid gently spoon out the egg with a slotted spoon draining the water before putting it on your plate.
Ommelttes: Crack two eggs into a meassuring jug, crack a small amount of salt and black pepper into the eggs and tear in a small amount of fresh basil into the egg or sprinkle in some dried basil. Whisk the mixture well, then lightly mist a frying pan with spray oil and place on the hob on a medium heat. After 1 minute pour the mixture into the pan and gently lift the edges with a fork and tilt the pan until most of the top layer is solid. Tilt the pan from the handle toward yourself at a 45 degree angle and gently bang the handle with the base of your Fist causing the ommelette to fold. Take this opportunity to Flip the ommelette over, cook on this side for a further minute and a half and then serve.
Scrabbled: Crack two eggs into a meassuring jug, crack a small amount of salt and black pepper nto the eggs and tear in a small amount of fresh basil into the egg or sprinkle in some dried basil. Whisk the mixture well. Place a sauce pan onto the hob on a low heat and pour the mixture in. Stir constantly making sure that the egg does not stick to the pan, do this until it is cooked to your liking (this should take approximately four and a half minutes). When done serve. Do not add any water or any dairy products to the eggs as they will not solidify with the rest of the mixture and just cause liquid to pool on your plate.
Frittatta: Crack two eggs into a meassuring jug, crack a small amount of salt and black pepper into the eggs and tear in a small amount of fresh basil, sage or oregano into the egg or sprinkle in some dried basil, sage or oregano. Whisk the mixture well. Chop 100 grams of new potato into very small cubes, and dice half a small onion. Slice or quarter four to eight mushrooms depending on their size and two thick slices of ham. Heat a lighty oil large frying pan with spray oil on a medium heat on a hob. Firstly add the potatoes and cook until golden brown on all sides, this should take about 5 to 6 minutes. Then add the onions and cook for another 2 to 3 minutes, add the mushrooms and ham and cook for another 2 to 3 minutes. Add the egg mixture and like the ommelettes gently use a fork to lift the edges and tilt the pan for the egg mixture to move around the pan but do not stir. When the top is almost soild take of the heat and crumble a small amount of goats cheese on top of the frittitta and place under a pre-heated (medium heat) grill for 5 to 7 minutes until the top begins to turn golden brown. Then serve.
Ingredients 2 free range medium eggs 3 chicken stock cubes 2 vegetable stock cubes 1.5 litres boiling water 2 Chicken Breasts 100 grams of sweetcorn ground black pepper
Recipe 1. Grill two chicken breasts on a medium heat for ten minutes on each side, cut the thickest part of the breast to check it is not pink on the inside, if so cook for a further five minutes on each side and keep doing this until cooked but try not to burn it or dry it out. 2. Chop the chicken into small cubes of just over a centremetre and place in a sauce pan. 3. Boil the water and pour out 500ml into a meassuring jug and mix with all of the stock cubes, when mixed pour the liquid into the saucepan containing the chicken. 4. Add the sweetcorn to the water and then pour in the remaining litre of boiled water. 5. Break the eggs into a cup crack in black pepper and mix well. 6. When the soup comes to a rolling boil, stir the soup into a whirlpool and pour the egg a small amount at a time constantly stirring (try to avoid pouring the egg mixture over the wooden spoon.) 7. Turn off the heat and serve into bowls.
Ingredients 125 g low fat polyunsaturated margarine 250g of dark chocolate, broken into pieces 50g of golden caster sugar 3 large egg(s), separated 1 1/2 teaspoons of mixed spice 1/2 teaspoon of icing sugar
Recipe 1. Pre-heat the oven to gas mark 4/180c or fan 160c 2. Line the base of a 20cm spring form cake tin, with non stick baking sheets. 3. Melt the marg in a saucepan, remove from the heat and add the chocolate, stirring to dissolve. 4. In a large bowl whisk the egg yolks with half the sugar and one teaspoon of the mixed spice, until pale and thick. Fold in the chocolate mixture. 5. In separate bowl whisk the egg whites until they form stiff peaks. Gradually whisk in the remaining sugar until the egg whites are glossy and stiff. 6. Add a large spoon full of the whites to the chocolate mixture and fold in quickly to slacken it.Carefully fold in the remaining whites until fully incorporated. Spoon into the prepared tin and bake for 40 to 45 minutes. Cool in the tin with a piece of foil over the top to soften the crust. 7. To serve, loosen the edges with a round ended knife and remove the spring form tin. Slide the cake from the base onto a plate. Mix together the remaining mixed spice and icing sugar and dust over the cake. Serve warm in wedges.
Ingredients 500 grams of closed cup or cheasnut mushrooms 150g of light creme cheese Ground black pepper 1 teaspoon of dried sage or basil 2 chicken stock cubes 1 vegetable stock cube 500ml of boiling water Spray Oil
Recipe 1. Slice or quarter the mushrooms and lightly spray a large saucepan or preferably a wok with the spray oil. Heat the pan on a high heat until the oil is hot and then add the mushrooms. 2. Boil the kettle and pour 500 ml of boiling water into a meassuing jug, crack in a small amount of black pepper, whisk in the chicken and vegetable stock cubes, and the basil or sage. When the mushrooms are cooked pour the liquid in the pan. When the liquid goes onto a rolling boil add the creme cheese and reduce until the liquid is creamy. (try the sauce with this amount of cheese the first time, however if you decide in the future that you would prefer it creamier then add more the next time. But please bear in mind that this will increase the calorie content.) 3. Lower the heat to medium and keep stiring the mixture occasionally, maing sure that it doesn’t stick to the pan and the cheese is stirred in completely. for about ten minutes. 4. By this time the mushroom sauce should be ready., serve with pasta, rice, anti-pesto, pork, chicken, turkey or a jacket potato.
Ingredients 2 Boneless skinless chicken breasts vegetable oil salt and pepper 250g ramen noodles 1 ltre of chicken of vegetable stock 2 pak choi, trimmed and roughly chopped 12 pieces of bamboo shoots 4 spring onions trimmed and sliced
Recipe 1. Preheat the grill or griddle pan. Lightly oil and season the chicken breasts and grill for four minutes on each side. Allow to rest for five minutes, slice on the diagonal and set aside. 2. Cook the noodles in a large pan of boiling water for two to three minutes until just tender. Drain refresh under fresh running water and divide into two bowls. 3. Heat the chicken of vegetable stock until boiling. put the pak choi on top of the noodles and ladle in the stock. Top with the sliced chicken, bamboo shoots and spring onions.
Ingredients • 5 spray low fat cooking oil • 450g or 2 chicken breasts, cut into chunks • 1 large onion(s), chopped • 1 large clove(s) garlic, crushed • 1 portion stock cube or teaspoon of Bovril, chicken in 330ml boiling water • 125 g mushrooms, sliced • 100 g porcini mushrooms, hydrated • 1 medium carrot(s), sliced • 1 small handful of peas • 1 tablespoon parsley, chopped, fresh • 1 teaspoon of sage • 1 pinch salt, and freshly ground pepper • 2 level tablespoon corn flour, blended with 3-4 tablespoons cold water • 250 g short crust pastry, thawed • 1 tablespoon skimmed milk, to glaze
Recipe • Spray the sauce pan with low fat cooking spray. Add the onion and cook for 4-5 minutes until softened and brown. Add the mushrooms, garlic, carrot and peas and cook for 5-6 minutes. • Lightly fry the chicken until white on the inside, then add to the vegetables. • Add the stock and bring to the boil then reduce the heat until simmering. Stir in the corn flour to thicken the mixture. Add more liquid if needed, recommend using the water from the re-hydrated porcini. • Pour the chicken, vegetables and gravy into ovenproof dish, add the parsley and sage and stir everything together gently. Season with black pepper. • Preheat the oven to Gas Mark 6 / 200°C / 400°F. Fan oven 180°C • Roll out the pastry on a lightly floured surface, and then use it for cover the top of the baking dish or filling, trimming the edges with a sharp knife. Use the trimmings to make a pattern for decoration. Position them on top, and brush the entire surface with milk. Bake for 35 - 40 minutes, until golden brown.
Ingredients 125g of spaghetti 1 egg 1 tablespoon of low fat creme fraiche 1 teaspoon of freshly grated parmesan Low fat cooking spray 3 turkey rashers, cut into strips Salt and freshly ground black pepper
Recipe 1. Bring a large pan of salted water to the boil. Add the spaghetti and cook according to pack instructions. 2. Beat the egg, creme fraiche and parmesan together with some seasoning. 3. Fry the turkey rasher strips in low fat cooking spray for one minute in a non stick pan. 4. Drain the spaghetti and return to the warm pan. Add the egg mixture and hot turkey rashers, toss in together well to coat in the sauce. The egg will cling to the spaghetti and be lightly cooked by the heat of the pasta, but the sauce should remain creamy. 5. Serve straight away. (See Brucsetta to add to ths dish)
Ingredients 1 large butternut squash 2 garlic cloves, peeled 2 tbsp olive oil, plus extra for drizzling about 15 sage leaves, choppedflaked sea salt and freshly ground black pepper 3 large knobs of butter 1 large onion, chopped 400g/14oz arborio or other Italian risotto rice 1 glass of white wine 1 litre/1¾ pint hot chicken or vegetable stock 75g/3oz pinenuts, to serve 8 Large Portabello Mushrooms 4 Hand fulls or fresh rocket
Recipe 1. Preheat the oven to 200C/400F/Gas 6. 2. Cut the butternut squash into 6-8 wedges, remove the seeds and place in a roastingtray. Pound or chop the garlic and add a generous glug of olive oil, half the sage leaves,sea salt and pepper. Tip into the tray and rub over the butternut squash with your hands.Roast in the oven for 40-50 minutes until softened and becoming golden in colour. 3. Once the squash has cooked, cool slightly, then scrape the soft flesh away from theskin into a bowl. Lightly mash with a fork or potato masher until it is fairly chunky intexture. Scrape any sticky juices left in the roasting tray into the bowl and keep warmwhile making the risotto. 4. Heat the olive oil and a good knob of butter in a deep, heavy-based frying pan orsaute pan. Gently fry the onion until softened. Add the rice and stir for about a minuteuntil the grains are coated with the oil and butter. Pour in the wine and stir continuouslyuntil it has cooked into the rice. Add a good ladle of hot stock and the remaining sageand season well with salt and pepper. Turn the heat down so the stock is simmeringgently. Keep adding ladles of stock as it cooks into the rice, stirring and moving the ricearound in the pan. After about 15-20 minutes the rice should be soft but still have a bitof bite left in it. The texture of the risotto should be thick and creamy, but not tooloose. Add extra stock if necessary. It may seem tedious standing and stirring but theend result will be worth it. 5. Remove the pan from the heat and gently stir the roasted butternut squash into therisotto with the parmesan, the remaining butter and seasoning to taste. Add any extrastock if the risotto seems particularly thick. Cover with a lid for a couple of minutes asthis will give the risotto an even creamier texture. 6. Place the mushrooms under the grill on a medium heat for approx five minutes oneach side. 7. During this time, place the pinenuts in a fairly hot frying pan and toss around untilgolden. 8. Place the 2 mushrooms on each plate with the fresh rocket and spoon the risotto intothe mushrooms and scatter with the pinenuts.
Ingredients 1 bloomer or 8 slices of wholemeal bread Olive oil Spray olive oil 8 sprigs of fresh rosemary
Recipe 1. Pre heat the oven to 200C/400F/Gas Mark 6 2. Slice the bloomer into 8 equal pieces and spray one side of each piece with spray olive oil and leave it to soak in for three minutes.. Then turn the bread over and spray the other side and sprinkle a sprig of rosemary on the slice, lightly drizzle the top of the bread with olive oil. 3. Place the bread in the middle of the oven for ten minutes, then turn over and re-spray the bread with spray olive oil and place back in the oven for another five minutes then check again. keep turning and checking the bread until golden brown on each side. Then serve.
Ingredients 125 g self raising flour 1/2 teaspoon cinnamon, ground 2 teaspoon white sugar 1 large egg(s), separated 1 pinch salt 150 ml skimmed milk 10 spray low-fat cooking spray 4 tablespoon Tate & Lyle Maple Syrup 150 g blueberries 1 teaspoon icing sugar, for dusting 2 bananas sliced 8 large strawberries, quartered
Recipe • Mix together in a large bowl the flour, cinnamon and sugar. Make a well in the centre of the bowl. • Add the egg yolk and milk, and using a whisk, mix all together to a smooth batter. Wash the whisk (or use another) and beat the egg white in another bowl with a pinch of salt until forming white floppy peaks. • Using a large metal spoon, fold the egg whites into the flour mixture. • Heat a large non-stick frying pan until you can feel a good heat rising. Spray quickly and evenly with the low fat cooking spray. • Immediately spoon in half the batter as 4 small pancakes. When bubbles appear on the top of the foam, flip over using a flat palette knife and cook 1-2 minutes. Remove to a warmed plate. Make 4 more pancakes with the remaining mixture. Serve 2 pancakes per head with a spoon of maple syrup per serving and the blueberries, strawberries and bananas on top.
Ingredients 400g beef filletLow fat cooking spray 200g mushrooms, chopped finely 2 shallots, chopped finely 150g of low fat creme cheese 1 tablespoon of freshly chopped sage 12 x 14g sheets of filo pastry salt and freshly ground black pepper Recipe 1. Pre heat the oven to gas mark 7/220c or fan oven 200c. 2. Cut the beef into four equal portions and season. Lightly coat a non-stick frying panwith low fat cooking spray and heat until hot. Add the meat and cook for three to fourminutes until browed all over. Remove from the pan and set aside. 3. Spray the pan again with low fat cooking spray and all the mushrooms and shallots.Cook, stirring, for ten minutes over a medium heat until the mushroom juices have beenrealised and evaporated. 4. Place the soft cheese in a bowl and beat until smooth. Add the mushrooms mixture andsage and mix well. 5. Lightly coat a baking tray with low fat cooking spray. 6. Lay one sheet of filo pastry on a board and spray with low fat cooking spray. Addanother sheet and spray that, topping with a final sheet. Place a piece of beef in the middleof the sheets, spoon on a quarter of the mushrooms mixture and wrap up. Carefully placeon the baking tray and spray with low fat cooking oil. 7. Bake the parcels for ten minutes until the pastry is golden and crispy.(Serve with boiled potatoes, carrots and green beans, with a beef gravy.)
Fillers are essentially low calorie or zero calorie foods that can replace higher calorie food, this can be achieved through eating less carbohydrates or proteins and using fillers to replace them.
Vegetabes obviously work really well but some better than others. For instance did you know that some root vegetables carry more calories than others like parsnips, potatoes and sweet potatoes. They can be replaced with carrots, turnip or swede. Rice, Noodles and Pasta can be bulked up really well with mushrooms or onions.
Obviously snacking on fruit, vegetables or non sugar or low salt and sugar cereal are good alternatives to crisps or chocolate. Maize and corn based snacks are usually lower in calorie than potato crisps and baked are a better alternative too.
Always check the saturated fats and kcal information in the nutritional table on the pack of the food first. A lot of products that give off the impression that they are good for you are not, they actually contain high amounts of salt and sugar.
Ingredients Low fat cooking spray 50g low fat polyunsaturated margarine, melted 110g of soft light brown sugar 325g of bananas, peeled and mashed 1 egg beaten Zest of one lime 175g of self raising flour 1/2 teaspoon of bicarbonate of soda 1 teaspoon of mixed spice
For the topping 75g of golden caster sugar juice of one lime
Recipe 1. Pre-heat the oven to gas mark 4/180c or fan 160c 2. Line the base of a 20cm spring form cake tin, with non stick baking sheets and lightly coat with low fat cooking spray. 3. Place the bananas, margarine, sugar, egg and lime zest in a large bowl with 2 tablespoons of water and beat well. 4. Sift in the flour, bicarbonate of soda and spice. Stir well until combined. Pour into the prepared cake tin and bake for 45 minutes. Leave to cool in the tin for five minutes before inverting onto a wire rack to cool. 5. For the topping, place the sugar and lime juice in a small pan and heat gently until the sugar is dissolved. Simmer until golden. Remove from the heat and pour over the cake. Score 8 slives through the caramel before it sets.
Ingredients 1 pint of skimmed milk Two medium bananas 2 teaspoons of sweetner 2 tablespoons of maple syrup
Recipe 1. Place the sweetner, milk and bananas into a blender, place lid on top and switch on. 2. When smooth pour into glasses half way up, add a tablespoon of maple syrup to each glass and stir well, then fill the glass to the top.
Ingredients 800 grams of closed cup mushrooms 4 free range large eggs 4 large handfulls of fresh rocket 400 grams of creme cheeseground black pepper 5 teaspoons of dried basil 1 medium bloomerspray olive oilolive oil 12 pieces of salami 8 slices of parma ham 8 pieces of Italian basil ham 4 teaspoons of parmazan cheese 4 sprigs of fresh rosemary
Recipe 1. Please see Creamy Mushroom Sauce for the mushrooms. Bear in mind the amountof people you are cooking for. 2. Please see Perfect Eggs for the poached eggs. 3. Please see Bruschetta for the bloomer. 4. Place three pieces of salami, two pieces of parma ham and two pieces of Italian basilham around the edges of each plate. Then place one handfull of fresh rocket in themiddle of the plate. 5. Serve the bruscetta, poached egg and creamy mushrooms on each plate. Crack blackpepper on the eggs and lighty drizzle olive oil over the rocket then dust with parmazancheese
Hi my name is Steve Myers, I am a 27 year old man from Newcastle upon Tyne in the UK and in October 2008 I weighed 18st and 7lbs. So through controlling my diet through healthier eating I have continually lost weight and it is my aim to let people know how to do the same. My plan is to show people how easy it is to cook from scratch and how much better off your health will be by knowing what ingredients you are using, instead of eating fast food or ready meals. I’ve always loved to cook from a very young age and have been inspired to do so by my dad, but until recently I didn’t take a lot of consideration into the calorie content of the ingredients. So in my cooking I do certain things to ensure that I do know what the calorie content is, the easiest way to do this is to measure your ingredients. I don’t and have never worked in the food industry, I cook purely for my own pleasure. All the photos on this webiste are taken in my own home. Thank you to Paul Myers (my dad) and Gail Summerbell (my girlfriend) for the additional recipes. Enjoy the before and after shot!
