Salmon Ramen
Servings: 1
Ingredients
For the marinade
2 tablespoons teriyaki sauce
1 teaspoon granulated sweetner
joice of 1/2 lime
For the salmon and noodles
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.
Roasted Vegetable Medley
Servings: 2
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.
Honey Roast Gammon
Servings: 2
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.
Roast Chicken
Servings: 2
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.
Perfect Porridge
Servings: 1
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.
Pork Escalopes
Servings: 2
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.
Perfect Seasoning
Servings: 2
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.
Perfect Mash
Servings: 2
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.
Black Peppercorn Sauce
Servings: 2
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.
Mince Pie
Servings: 4
Ingredients
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.)
Mince and Dumplings
Servings: 2
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.)
Macaroni Cheese, Ham & Mushroom
Casserole
Servings: 6
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..
Knives: -
Paring Knife
Bread Knife
Utility Knife
Carving Knife
Chef Knife
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.
Japanese Noodles
Servings: 2
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.
Herbs: -
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
Garlic Mushrooms
Servings: 2
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.
Gammon, egg and chips
Servings: 2
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
The Worlds Best Fish Finger Butty
Servings: 2
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.
Oat Breaded Fish and Chips
Servings: 2
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.
Healthy Eggs Benedict
Servings: 2
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.
Egg Drop Soup
Servings: 4-6
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.
Dark Chocolate Cake
Servings: 12
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.
Creamy Mushroom Sauce
Servings: 2
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.
Chicken Ramen
Servings: 2
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.
Chicken and Mushroom Top-Crust Pie
Servings: 4
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.
Carbonara
Servings: 2
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)
Butternut Squash and Pine Nut Risotto
Servings: 4
Ingredients1 large butternut squash
2 garlic cloves, peeled
2 tbsp olive oil, plus extra for drizzling
about 15 sage leaves, chopped flaked
sea salt and freshly ground black pepper3 large knobs of butter
1 large onion, chopped
400g/14oz arborio or other Italian risotto rice
1 glass of white wine1 litre/1¾ pint hot chicken or vegetable stock75g/3oz pinenuts, to serve8 Large Portabello Mushrooms4 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 roasting tray. 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 the skin into a bowl. Lightly mash with a fork or potato masher until it is fairly chunky in texture. Scrape any sticky juices left in the roasting tray into the bowl and keep warm while making the risotto.4. Heat the olive oil and a good knob of butter in a deep, heavy-based frying pan or saute pan. Gently fry the onion until softened. Add the rice and stir for about a minute until the grains are coated with the oil and butter. Pour in the wine and stir continuously until it has cooked into the rice. Add a good ladle of hot stock and the remaining sage and season well with salt and pepper. Turn the heat down so the stock is simmering gently. Keep adding ladles of stock as it cooks into the rice, stirring and moving the rice around in the pan. After about 15-20 minutes the rice should be soft but still have a bit of bite left in it. The texture of the risotto should be thick and creamy, but not too loose. Add extra stock if necessary. It may seem tedious standing and stirring but the end result will be worth it.
5. Remove the pan from the heat and gently stir the roasted butternut squash into the risotto with the parmesan, the remaining butter and seasoning to taste. Add any extra stock if the risotto seems particularly thick. Cover with a lid for a couple of minutes as this will give the risotto an even creamier texture.
6. Place the mushrooms under the grill on a medium heat for approx five minutes on each side.
7. During this time, place the pinenuts in a fairly hot frying pan and toss around until golden.
8. Place the 2 mushrooms on each plate with the fresh rocket and spoon the risotto into the mushrooms and scatter with the pinenuts.
Simple Brochette
Servings: 4
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.
Blueberry and maple syrup pancakes
Servings: 4
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.
Beef Wellington
Servings: 4
Ingredients
400g beef fillet Low fat cooking spray200g mushrooms, chopped finely2 shallots, chopped finely
150g of low fat creme cheese
1 tablespoon of freshly chopped sage12 x 14g sheets of filo pastrysalt and freshly ground black pepper
Recipe1. 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 pan with low fat cooking spray and heat until hot. Add the meat and cook for three to four minutes 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 been realised and evaporated.
4. Place the soft cheese in a bowl and beat until smooth. Add the mushrooms mixture and sage 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. Add another sheet and spray that, topping with a final sheet. Place a piece of beef in the middle of the sheets, spoon on a quarter of the mushrooms mixture and wrap up. Carefully place on 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.
Drinking water also works.
Good Fillers: -
Mushrooms,
Onions,
Carrots,
Turnip,
Spinich,
Swede,
Peas,
Sweetcorn,
Beansprouts,
Bamboo Shoots
Condiments: -
Olive Oil
Extra Virgin Olive Oil
SunFlower or Vegetable Oil
Sesame Seed Oil
Balsamic Vinegar
White and Red Wine Vinegar
Malt Vinegar
Dijon Mustard
English Mustard
Wholegrain Mustard
Tomato Puree
Ketchup
Soy Sauce
Honey
Maple Syrup
Dried Pasta: -
Vermacelli or Spaghetti
Tagliatelle or Pappardelle
Penne or Rigatoni
Canneloni
Lasange
Egg Noodles
Rice: -
Long Grain Or Brown
Aborio
Basmati
Stocks: -
12 x Chicken Stock Cubes
12 x Beef Stock Cubes
12 x Vegetable Stock Cubes
12 x Lamb Stock Cubes
12 x Pork Stock Cubes
Baking: -
Plain Flour
Self-Raising Flour
Wholemeal Flour
CornFlour
Caster Sugar
Brown Sugar
Icing Sugar
Cocoa Powder
Baking Powder
Dried Yeast
Others: -
Tinned Tomatoes
Light Cream Cheese
Skimmed Milk
Poly unsaturated spread
Light or Diet Margerine
Pesto
Banana Toffee CakeServings: 8IngredientsLow fat cooking spray50g low fat polyunsaturated margarine, melted110g of soft light brown sugar325g of bananas, peeled and mashed1 egg beatenZest of one lime175g of self raising flour1/2 teaspoon of bicarbonate of soda1 teaspoon of mixed spiceFor the topping75g of golden caster sugarjuice of one limeRecipe1. Pre-heat the oven to gas mark 4/180c or fan 160c2. Line the base of a 20cm spring form cake tin, with non stick baking sheets and lightlycoat with low fat cooking spray.3. Place the bananas, margarine, sugar, egg and lime zest in a large bowl with 2 tablespoonsof water and beat well.4. Sift in the flour, bicarbonate of soda and spice. Stir well until combined. Pour into theprepared cake tin and bake for 45 minutes. Leave to cool in the tin for five minutesbefore 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 thesugar is dissolved. Simmer until golden. Remove from the heat and pour over the cake.Score 8 slives through the caramel before it sets.
Banana Milkshake
Servings: 2
Ingredients1 pint of skimmed milkTwo medium bananas2 teaspoons of sweetner2 tablespoons of maple syrup
Recipe1. 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 eachglass and stir well, then fill the glass to the top.
Anti-Pasta
Servings: 4
Ingredients
800 grams of closed cup mushrooms
4 free range large eggs
4 large handfulls of fresh rocket400 grams of creme cheese ground black pepper5 teaspoons of dried basil
1 medium bloomer spray olive oil olive 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 amount of 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 basil ham around the edges of each plate. Then place one handfull of fresh rocket in the middle of the plate.
5. Serve the bruscetta, poached egg and creamy mushrooms on each plate. Crack black pepper on the eggs and lighty drizzle olive oil over the rocket then dust with parmazan cheese
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!
