UK Diet Page 4
This page contains Main Meals for 4 People (part two) including gourmet meals.
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MAIN MEALS (for 4) CONTINUED
PORK WITH CHILLI & CORIANDER Remove all fat from 4 x 3oz boneless pork chops, and grill. Heat jar of Sharwoods Sweet Chilli & Coriander Sauce. Serve chops & sauce on bed of mashed potato with cabbage & carrots.
SAUSAGE & MASH Cook mashed potato for 4, as normal. Add cup of skimmed milk when mashing. Meanwhile, grill 2 large good quality pork sausages per person. Make gravy, using ½ pint water, beef stock cube and thicken with tbsp Bisto powder. Serve with carrots & peas.
QUICKTIP No 15 – WHAT’S THE BIGGEST MISTAKE DIETERS MAKE?
Not eating enough. They still think that food is the enemy. But food isn’t the enemy: hunger is. So eat!
SPICY PORK CHOPS Mix mugful white breadcrumbs, 2 tbsp chopped parsley, pinch ground ginger, finely chopped onion. Remove all fat from 4 x 3oz boneless pork chops and place on non-stick baking sheet. Divide breadcrumb mixture over chops. Give each 1 spray of FRY LIGHT spray and cook for 25 mins in pre-heated oven, 200º C/ gas 6. Serve with potato wedges, baked beans & grilled tomatoes.
EASY PORK HOTPOT Take 4 x 3oz pork chops. Remove all visible fat. Chop remaining lean into small chunks and place in a large pan. Add 3 large potatoes, onions, carrots, parsnips, tomatoes (all chopped), stock cube and cover with boiling water. Bring to boil & cook for 20 mins. Then add 1 cupful frozen peas. Heat for 10 mins & serve.
PORK WITH PEPPER CREAM SAUCE Thinly slice 12oz pork steak into about 16 slices. Toss in non-stick pan and brown on both sides. Add thinly sliced carrots, onions, mushrooms and 1 packet Knorr Pepper Cream Sauce (made as directed). Cover & cook for 20 mins. Serve with dry roast potatoes, cabbage & turnip.
GAMMON STEAK WITH PINEAPPLE Grill 1 x 3oz gammon steak & 2 pineapple rings for each person. Serve with boiled potatoes, grilled tomatoes, mushrooms & carrots.
BEEF GOULASH Put 2 large chopped onions in flameproof casserole with 1 mug beef stock, cover and boil for 5 mins. Stir in l level tbsp paprika, and add 12oz lean round steak cut into cubes, 1 large chopped pepper, 1 clove garlic, 2 tbsp tomato puree, salt & pepper. Stir well, adding more liquid if necessary. Cover & cook in moderate oven for 1 hour or until meat is tender & sauce is thick. Serve with dry roast potatoes, broccoli, spinach & parsnips.
EASY MINCED STEAK & CABBAGE Chop 1 cabbage, 3 carrots, 3 large potatoes, 2 onions. Place in large saucepan, cover with boiling water. Add 12oz of minced steak, can of chopped tomatoes, a stock cube and bring to boil. Simmer for 60 mins, or according to taste. For extra flavour, add garlic and chilli.
HOMEMADE BEEFBURGERS Mix together 12oz minced steak, 1 finely chopped onion, 1 cup breadcrumbs soaked in 2 tbsp milk; (flavour with tsp paprika, garlic, brown or red sauce, lemon juice); form mixture into 4 burgers and chill. Cook under hot grill for 5-8 mins, each side. Serve either, on a large burger-bun with lots of salad, or, with baked potato, carrots & peas.
MINCED BEEF & POTATO PIE Make up Savoury Minced Beef. (See below.) Boil together 2 large potatoes, large carrot and large parsnip. Drain and mash. Put meat in flat dish and top with potato mixture. Sprinkle with 25g finely grated lower-fat cheese and brown under hot grill. Serve with potatoes, chopped cabbage & mashed turnip.
QUICKTIP No 16 – TAKE CONTROL OVER YOUR LIFE
How? By getting on top of things. For example, don’t be a Mrs Perfect. Just do the big things and let the little things take care of themselves.
My advice: Sit down every morning (or evening) and make a list of everything that needs doing. Then you can plan the day ahead and organise yourself accordingly. A recent survey revealed that people who use lists suffer far less stress than those who don’t. So give it a try.
LIVER CASSEROLE Thinly slice 12oz beef or lamb’s liver, 2 large onions and place in casserole dish with 400g can chopped tomatoes, tsp mixed herbs and 1 beef stock cube dissolved in cup hot water. Cover and cook in moderate oven for 30 minutes. Serve with mashed potatoes, carrots & green beans.
SIZZLING BEEF STIR-FRY Slice up 12oz lean round steak into thin strips. Cut 2 carrots, 2 peppers into match-sticks. Very quickly fry meat in non-stick pan using 1 spray of FRY LIGHT spray, then add 3 tbsp soy sauce, juice of ½ lemon, the carrots and peppers and cook on high heat for 5 mins, stirring. Add 2 tbsp tomato puree with water, for added moisture if necessary. Just before the end, add chopped spring onion. Serve with Sharwoods Thread Noodles and strips of toasted pitta bread.
BEEF BOURGUIGNON Remove all fat from 12oz lean stewing steak. Cut into cubes and place in casserole dish with 1 onion, 2 carrots, 2 mugfuls mushrooms, (all chopped). Add packet of Beef Bourguignon Sauce Mix blended with water, as directed). Cover and cook at 180 ºC/ gas 4 for about 2 hours. Serve with boiled potatoes.
SAVOURY MINCED BEEF Dry-fry 12oz lean minced beef in non-stick pan; drain off all fat. Add 2 finely chopped onions, 2 carrots, tbsp tomato puree, 2 tsp mixed herbs, 1 mug beef stock and simmer for about 30 mins. Serve with mashed potatoes, cauliflower, green beans and carrots.
CHILLI CON CARNE Brown 12oz lean minced beef in non-stick pan; drain off all fat & add large can tomatoes, 1 chopped onion, 2 tsp chilli powder, 2 cloves of garlic & cook for 30 mins. Add large can of kidney beans & cook for further 10 mins. Serve with rice/mashed potato, and either a selection of vegetables; or large salad.
SPAGHETTI BOLOGNAISE Dry-fry 12oz lean minced beef; drain off all fat and add diced carrots, mushrooms & peppers, plus either 1 jar of Ragu or Dolmio Bolognaise Sauce, or can tomatoes, plus good shake garlic & paprika, oregano, black pepper, 1 tbsp tomato puree & cup of water. Cook over medium heat for 25 mins. Add more water to keep moist. Serve with 10oz spaghetti & salad.
LASAGNE Follow Spaghetti recipe. But instead of cooking for 25 mins, cook for 5 mins. Then, in a lasagne dish, alternate layers of meat & lasagne, finishing with meat. Make up half pint white sauce (see page 20) and pour over top. Sprinkle with lower-fat cheese and bake in moderate oven for about 45 mins. Serve with salad, baked potato and tomatoes.
PENNE WITH SUN-DRIED TOMATO
Ingredients: 2 large chopped fresh tomatoes; 6 sun-dried chopped tomatoes; 3 cloves minced garlic; 1 tbsp olive oil; ½ tsp black pepper; 1 cup chopped cilantro, 10oz penne pasta. Method: Mix together tomatoes, sun-dried tomato, garlic, olive oil, salt and pepper. (Then ideally allow to stand at room temperature for 20-30 mins.) Cook 10oz penne as directed on packet and drain. While still hot, coat with tomato mixture and sprinkle with cilantro. Serve immediately.
SIMPLE PASTA SAUCE WITH BACON
Ingredients: 4 slices lean bacon with fat removed and diced; 4 cloves minced garlic; 1 tbsp olive oil; 1 9oz can chopped tomatoes; juice of 2 lemons. Method: Heat oil in non-stick skillet and cook garlic for 2 mins. Add bacon and cook for 2 mins. Add tomatoes and lemon juice and continue cooking for 10 mins. Cook 10oz pasta according to directions of package and serve coated with sauce.
SIMPLE PASTA WITH RED PEPPERS
Ingredients: 2 large red peppers, de-seeded and thinly sliced; 3 cloves minced garlic; 1 tbsp olive oil, 1 tbsp water; 1 tbsp hot chilli sauce. Method: Heat oil in non-stick skillet and cook garlic for 2 mins. Add peppers, water & chilli sauce and continue cooking for 10 mins. Cook 10oz pasta according to directions on package and serve coated with sauce.
PASTA WITH PRAWNS & TOMATO
Ingredients: 2 cloves minced garlic; 1 x 14oz can chopped tomatoes; 2 tbsp chopped parsley; ½lb uncooked prawns (fresh or frozen). Method: Put tomatoes in pan and simmer for 10 mins. Add parsley, salt and pepper. Defrost prawns if frozen. Rinse shrimp under cold tap & cut in half; then add to pan and cook for 5 mins. Meanwhile cook 10oz pasta shells as directed on pack. Drain and serve with prawns & tomato sauce..
QUICKTIP No 17 – YOU DON’T NEED HUGE AMOUNTS OF RED MEAT
Even top-class athletes need very little more protein than a sedentary office worker. A balanced diet is much more important. If we eat too much protein our body produces too much urea which can cause tiredness. The healthiest sort of protein comes from fish, poultry & vegetable sources topped up with modest amounts of dairy products & eggs but only limited amounts of red meat.
EASY GREEK MOUSSAKA Slice 2 aubergines (don’t peel) & drop into boiling water for 5 mins. Strain & pat dry. Dry-fry 12oz lean mince beef, add large tin chopped tomatoes, garlic, paprika & cumin (to taste) plus tbsp tomato puree to thicken. In an oven dish, layer the aubergines & meat & top with ½ pint white sauce made with skimmed milk and bake in hot oven for 45 mins. Serve with rice & large salad.
FRIED STEAK WITH MUSTARD SAUCE Trim all visible fat from 12oz lean frying steak & cut into 4 pieces. Heat pan, spray with FRY LIGHT spray, then fry steak to taste. Remove from pan & keep warm. Add 4 tbsp water to pan & scrape up residue. Stir in 1 carton natural yogurt, 2 tsp dry mustard, pinch salt & pepper and heat through. Do not allow to boil! Pour over steak. Serve with potatoes, grilled tomatoes, mushrooms & peas.
CRISPY TOPPED FISH Cut 1½lb cod/haddock into 4 chunks & place in ovenproof dish. Mix together 1 tin chopped tomatoes, sliced mushrooms, good pinch mixed herbs & spread over fish. Cover dish with foil & bake in moderate oven for 15 mins. Remove from oven, sprinkle with 4 tbsp breadcrumbs & return (uncovered) to oven for 10 mins. Serve with potatoes, green beans & cauliflower with white sauce.
CHUNKY FISH FILLETS & CHIPS Use 1 Donegal Catch Chunky Fillet per person & cook in oven as directed on packet. Serve with low-fat oven chips, peas, carrots & large salad.
PINK SALMON & LEMON FISHCAKES Cook 1lb mashed potato. Meanwhile, drain and flake 400g can pink salmon. Finely chop and dry-fry 1 onion until soft. Mix mashed potato with the salmon, onion & can sweetcorn. With floured hands divide into 8 cakes. Dip each into mixture of beaten egg & breadcrumbs. Place on foil-covered baking tray and bake at 190ºC/gas 5 for 25 mins. Serve with large salad, cherry tomatoes and crusty bread.
QUICKTIP No 18 – FEEL HOW OVERWEIGHT YOU ARE!
One 420g can of beans weighs just under 1 pound, so it’s a perfect device for measuring weight.
Example: Suppose you are 2 stone overweight. This is roughly the weight of 28 cans of beans. So if you don’t think that being 2 stone overweight is worth worrying about, get hold of 28 cans of beans, divide them into two carrier-bags and carry them around for a few minutes. This is the extra weight you are carrying around on your body, every day of your life.
COD & LEEK PIE Wash and thinly slice 4 leeks; blanch for several minutes, drain. Place 1½lbs cod in pan, add 1 pint skimmed milk. Allow to simmer for 5 mins then cool. Remove fish and use milk to make up packet of cheese sauce. Add leeks to sauce. Layer fish and cheese sauce in casserole dish and top with mashed potato. Sprinkle with 1 tbsp grated lower-fat cheese and bake at 190º C/gas 5 for 20 mins.
FISHERMAN’S HOT POT Cut 1½ lb cod fillets into cubes and toss in flour. Parboil some potatoes & slice thinly. In an oven dish, layer the potatoes & fish with sliced onions, mushrooms, pepper & lemon juice. Make ½ pint white sauce with skimmed milk & cornflour and pour over dish. Cover with final layer of potatoes and bake (uncovered) in medium oven for 40 mins. Serve with carrots, spinach & peas.
COD WITH BASIL & OREGANO Place 4 cod steaks in casserole dish. Add sliced mushrooms, red peppers and 1 jar of Ragu With Basil & Oregano. Cover with foil or lid and cook in moderate oven for about 30 mins, or until fish is tender. Serve with boiled potatoes, broccoli and celery.
SPANISH OMELETTE In non-stick pan, dry-fry onion & chopped green pepper until soft. Add chopped mushrooms, diced cooked potato & peas. Beat together 2 eggs, 1 tbsp cold water, black pepper; add to pan and cook until set. Finish top off under grill. Serve with grilled tomatoes, green salad & brown roll.
RICE SALAD Take 4 rashers lean bacon, cut off all fat, dice & dry fry in non-stick pan for 2 mins; add 2 big diced carrots, 1 chopped pepper, large onion, mushrooms, 2 tbsp soy sauce; cook quickly for 4 mins, stirring constantly. Add cup cooked frozen peas, cup sweetcorn & heat. Add to boiled rice (for 4) & mix well. Serve with salad.
VEGETABLE CURRY Place 1 can tomatoes, chopped cauliflower, courgettes, onions, green beans, carrots, mushrooms, broccoli, can chick peas, 1 eating apple and raisins in saucepan. Add jar Uncle Ben’s Curry Sauce. Cover. Cook until vegetables are tender. Serve with rice & yogurt mixed with chopped cucumber.
STUFFED PEPPERS Halve 2 red & 2 green peppers, and remove seeds. Finely chop 1 onion, cupful mushrooms, and put in pan with 200g can sweetcorn, 400g can red kidney beans, cupful uncooked rice, ½ pint vegetable stock, garlic, salt & pepper. Cook until stock is absorbed. Fill the 8 pepper halves with mixture, place in shallow baking tray, top with breadcrumbs and 30g lower-fat cheese. Bake in moderate oven for 1 hour (or less to taste). Serve with salad & bread.
STIR-FRIED VEGETABLES Ingredients: 1 large carrot cut in thin slices; 1 cup mushrooms; 1 red and 1 green pepper cut in strips; 1 cup broccoli florets; 1 cup frozen peas; 2 cups beansprouts, 1 tsp olive oil; juice of 1 lemon; 2 cloves minced garlic; 2 tbsp soy sauce. Method: Heat oil in pan and cook garlic for 2 mins. Add carrots, cook for 2 mins, then add all other ingredients, except the beansprouts. Cook for 4 mins. Add beansprouts and cook for 1-2 mins.
MEXICAN BURRITOS Ingredients: 1 x 14oz can red beans; ½ cup finely grated Parmesan cheese; 2 tbsp taco sauce; 1 cup chopped onion; 2 chopped fresh tomatoes; 1 sliced green pepper; 4 plain tortillas. [Serve with: taco sauce, fat-free natural yogurt, shredded lettuce.] Method: Mix together beans and taco sauce and spread over tortillas. Mix together the onion, tomatoes and pepper and sprinkle over bean mixture. Fold over tortillas and place in non-stick baking dish. Sprinkle cheese over and bake in hot oven, 400 degrees for 12 mins. Serve with taco sauce, yogurt and lettuce.
VEGETABLE RISOTTO Ingredients: 2 cups vegetable stock; 1 cup rice; 2 cloves chopped garlic; 1 cup sliced mushrooms; 1 diced onion; 1 diced green pepper; 1 diced red pepper; 2 tsp olive oil; 3 stalks chopped celery. Method: Heat olive oil in large pan and cook garlic, onion, peppers & celery for 5 mins. Stir rice into vegetables and cook, stirring continuously for 5 mins. Add broth and mushrooms and allow to simmer. Cook gently for 20 mins or until all the liquid has been absorbed. Add extra broth during cooking if necessary.
RATATOUILLE Ingredients: 2 finely chopped onions, 2 chopped cloves garlic; 1 green and 1 red sliced pepper; 1 medium aubergine diced; 2 sliced courgettes; 14oz can chopped tomatoes; 2 tbsp tomato paste; 4 large peeled boiled potatoes cut into cubes; 2 heaped tbsp of low-fat finely grated cheddar cheese. Method: Place onion, garlic, peppers, tomatoes & tomato paste in a large pan with 2 cups water. Bring to boil. Reduce heat, cover and simmer for 10 mins. Stir in aubergine, courgettes and cook uncovered for further 10 mins. Transfer everything to heat proof dish and top with the cooked potato cubes. Sprinkle with cheese and place under medium hot griller for 5 mins.
BAKED POTATO WITH CHILLI CABBAGE Ingredients: ½ small thinly sliced red cabbage (with core removed); 1 large grated carrot; 2 diced apples (ideally red-skinned) tossed in lemon juice; 1 finely grated red onion; 3oz reduced-fat cheddar cheese; 4 large baking potatoes. [To make dressing: combine 3 tbsp very-low-fat mayonnaise; 3 tbsp fat-free yogurt, 1 clove minced garlic; 1 tsp chilli powder.] Method: Bake potatoes in oven, as normal. Mix together cabbage, carrot, apple, onion – then add cheese and mix well. Toss dressing over cabbage-mixture and mix thoroughly. Cover and leave to chill. Serve with the baked potatoes.
QUICKTIP No 19 – IF FACED WITH A CHOICE, CHOOSE TO BE POSITIVE
When it comes to enjoying life, having the right attitude can make all the difference. If you have a positive attitude you’ll find things easy, whereas if you have a negative attitude, you’ll find things more difficult. For example, suppose that two computer salesmen, Mr. Negative and Mr. Positive travel to the same African country to investigate the market for computers. Within less than 48 hours, they discover that no one uses one! Result? Mr. Negative sends a message to his Head Office: ‘No chance of doing business here: no one uses computers.’ However, Mr. Positive sees things differently. He reports: ‘Terrific business opportunity here: no one uses computers.’ See how important attitude is? Both men are faced with an identical situation, but their reactions are completely different. One is ready to give up; the other is just starting! No prizes for guessing which one is more successful. Now let’s take a look at two slimmers, Mrs. Negative and Mrs. Positive, both of whom want to lose 2 stone. When Mrs. Negative starts dieting, all she thinks about is what she has to give up. Why? Because to her, dieting is all about denial, pain and suffering. By contrast, Mrs Positive has a completely different outlook. In her mind, dieting isn’t about giving up things, it’s about gaining things. So instead of getting suicidal about giving up cakes and cookies, she looks forward to gaining a lovely slim figure and buying lots of new clothes. She looks forward to regaining her confidence and being able to go out and have fun without worrying about her size and shape. No prizes for guessing which one succeeds.
MAIN MEALS FOR SLIMMERS WHO LOVE TO COOK
CHICKEN ROGAN JOSH Put 2 tsp coriander, 2 tsp cumin, 1 tsp paprika, 1 tsp cayenne pepper, 2 tsp grated fresh ginger, 2 crushed cloves garlic in bowl with carton low-fat natural yogurt and stir well. Cut 4 x 3oz chicken fillets into large chunks and fry in non-stick pan with 2 thinly sliced onions, for 2-3 minutes. Add yogurt mixture and 2 tbsp water. Stir, cover and simmer for 30 mins. Add 2 tbsp tomato puree and pinch of cinnamon. Stir and cook for further 15 mins. Garnish with fresh coriander and serve with rice, and natural yogurt mixed with diced cucumber & chopped mint, and a crisp green salad.
PEKING DUCK WITH PLUM SAUCE & PANCAKES Mix together 2 tbsp brown sugar, tbsp soy sauce, tbsp clear honey. Coat 4 x 3oz skinless breasts of duck with mixture, cover and leave for 2-3 hours. Sift 4oz plain white flour into bowl and gradually add 120ml (i.e. yogurt carton-full) of boiling water, stirring well. Cover with cloth and leave for 20 mins. Divide mixture into 8 and roll out into very thin pancakes (about 6″ diameter). Spray pan with FRY LIGHT spray and cook pancakes for 1-2 minutes each side. Cover and keep warm. Meanwhile grill duck breasts for 5-8 mins per side, or to taste. Serve with Sharwoods Plum Sauce, spring onions, strips of cucumber and a bowl of fresh orange pieces.
MEDALLIONS OF PORK WITH LIME TOPPING Mix together 8 tbsp fresh white breadcrumbs, 4 tbsp chopped parsley, 4 tbsp chopped coriander. Add grated rind and juice of one lime. Add 1 finely diced red pepper and mix well. Place 8 x 2oz medallions of pork on non-stick baking sheet and top with breadcrumb mixture. Spray each with FRY LIGHT, bake in pre-heated oven for about 35 mins. Serve with wedges of lime and a mixed bowl of chopped yellow peppers, courgettes and mushrooms, roasted in garlic & lemon.
QUICKTIP No 20 – LEARN FROM ANNE’S SUCCESFUL SLIMMERS!
Over the past 19 years, I’ve helped thousands of people to lose weight. How did they manage it?
Here are the reasons they gave for their success. (NB. Each gave several reasons.)
92% said they avoided going hungry
90% said they had patience and took a longer term view of their diet
80% said they found a strong incentive to lose weight
70% said they planned ahead and didn’t run out of good food
65% said they trained themselves not to be distracted by bad weeks
50% said they learned from their previous dieting mistakes
FILLET STEAK WITH ORANGE STUFFING Mix together 8 tbsp fresh breadcrumbs, 2 tsp chopped parsley, tsp dried Basil, grated rind of 2 oranges, and 2 sweet apples grated but unpeeled. Bind with 1 beaten egg. Take 4 x 3oz fillet steaks, cut each to form large pocket; fill pockets with half the breadcrumb mixture and with remainder form small patties. Grill steaks and patties for 5-8 mins each side. Serve with wedges of orange, mangetout and baked sweet potato.
MIDDLE EASTERN CHICKEN Cut 4 x 3oz chicken fillets into one inch thick strips. Mix together 3 tbsp lime juice, tsp ground coriander, tsp ground cumin, ½ tsp turmeric, tbsp fresh chopped mint. Add chicken to mixture. Coat well and marinate, covered in cling film, in fridge for 4-5 hours, shaking occasionally. Fry in non-stick pan, using FRY LIGHT spray, until tender. Serve on a bed of rice with a tomato salad and a bowl of chick peas & spring onion.
BEEF GUINNESS & MUSHROOM SURPRISE Cut 12oz lean beef into cubes after removing all fat. Put into pan with 2 chopped onions, cupful button mushrooms and ¾ pint Guinness. Bring to boil, stir in 2 tsp sugar and 2 tbsp tomato puree. Transfer to casserole dish, add bay leaf and 2 sprigs each of Thyme and Rosemary. Cover and cook in pre-heated oven at 150°C /gas 3 for about 2 hours. During last 15 mins add 2 cupfuls thickly sliced flat-capped mushrooms with more water, if necessary. Serve with mashed potato and pureed carrot & turnip.
MEDALLIONS OF LAMB WITH ROSEMARY & RED WINE SAUCE Put 8 x 2oz medallions of lamb in flat casserole dish and sprinkle with Rosemary and chopped mint. Add 6 tbsp red wine and let stand for 2 hours. To make sauce, finely chop 1 onion and dry-fry in non-stick pan for 2 mins. Add 3 sprigs Rosemary, 6 tbsp red wine, 2 tbsp tomato puree, 2 tsp sugar and black pepper. Bring to boil, cover and simmer for 10 mins. Place lamb medallions on foil and grill to taste. Serve on bed of mashed potato with mangetout and cherry tomatoes, surrounded with red wine sauce.
LAMB WITH APRICOT & WALNUT STUFFING Finely chop 2oz dried apricots, 1 small onion, 5 walnuts and mix with mugful breadcrumbs. Bind with beaten egg. Spread mixture over one side of 12oz boneless loin of lamb and roll up to seal. (Keep together with string or cocktail sticks.) Put in roasting tin, scatter with 12 cloves garlic and 2 sprigs of Rosemary. Cook for about 1hour in pre-heated oven, at 180°C /gas 4. Serve with garden peas, baby carrots & dry-roast potatoes.
MONKFISH WITH FENNEL & WHITE WINE Finely chop 1 onion, 3 cloves garlic and fry in non-stick pan over low heat. Add 1 red pepper cut in large chunks, 1 fennel bulb trimmed and cut in strips and cook for 2 mins. Add tbsp paprika and stir well. Add 1lb monkfish cut in chunks. Add can chopped tomatoes, 2 glasses dry white wine. Bring to boil, cover and simmer for 45 mins. Stir in 2 tbsp parsley and serve with Basmati rice and sauteed mushrooms.
LEBANESE AROMATIC FISH Mix 2 crushed cloves garlic, 2 tbsp coriander, 3 tsp ground cumin, 2 tsp black pepper and juice of 1 lemon. Cut 1½ lbs cod into 1″ cubes and coat with mixture. Cover with cling film and chill for 2 hours. Place fish on foil, spray with FRY LIGHT spray and grill under medium heat for 5-6 mins. Serve with wedges of lime, garlic potatoes and pureed carrot & parsnip.
HOW TO COOK GRAINS, PASTA, LENTILS, POTATOES & TORTILLAS
LONG GRAIN BROWN RICE – Use 1/3 cup (2 oz) uncooked rice per person
Wash the rice several times to remove starch. Put rice in a large saucepan. Fill pan two-thirds full with boiling water. Boil gently, uncovered, for 25-30 minutes.
BOILED WHITE RICE
Cook as for Brown Rice but boil for about 12 minutes.
PASTA – Use 1 full cup uncooked dry pasta per person
There are numerous shapes of pasta. Follow directions on pack.
BULGUR CRACKED WHEAT – Use 4 tbsp per person
Put bulgur in a bowl, add enough water to cover and then add an extra cup of water. Leave to soak for 1 hour. Strain well in a sieve and then squeeze as dry as possible.
MIXED HERBED TABOULI
Ingredients: ¾ cup bulgur wheat, ¾ cup cold water, 2 cups mixed green herbs (parsley, chives, mint, basil), 4 scallions finely chopped, 3 medium tomatoes chopped, 3 tbsp lemon juice, 1 tbsp olive oil. Method: Combine bulgur and water in a bowl. Allow to stand until all the water is absorbed, about 30 minutes. Drain well and remove any remaining water. The bulgur should be as dry as possible. Chop the herbs and combine these and the other remaining ingredients with the bulgur. Chill. This will keep for several days if covered in the refrigerator.
GREEN LENTILS – Use 1/3 cup uncooked lentils per person
Put lentils in a saucepan with three times the quantity of cold water to lentils ( ½ cup lentils plus 1½ cups water). Bring to the boil, uncovered and skim any foam off top. Reduce heat and continue to cook uncovered for about 40 minutes.
RED SPLIT LENTILS
Cook as for Green Lentils but for about 20 minutes.
Peel 2 medium sized potatoes per person, cut into wedges and cook in boiling salted water for 10 mins. Drain, spray with non-fat cooking spray, sprinkle with paprika, then bake in pre-heated oven, 400º for 20-25 mins.
Peel and thickly slice 2 medium sized potatoes and 1 onion per person. Layer slices of potato and onion in a pan and barely cover with vegetable stock. Cover, bring to boiling, reduce heat and simmer until potatoes are soft, about 20 mins.
HOME-BAKED OVEN FRIES
Scrub 2 medium sized potatoes per person, leave skin on and cut into thick fries. Rinse in cold water, dry, then lay fries in a single layer on a non-stick baking sheet lightly coated with non-fat cooking spray. Bake in hot oven, 400º for about 20 minutes, turning once.
Peel 2 medium sized potatoes per person and cut into chunks. Rinse in cold water several times, then pat dry. Place on a non-stick baking sheet lightly coated with non-fat cooking spray. Sprinkle with salt and pepper and roast in a hot oven 400º for about 30 minutes.
TORTILLAS (Makes 8×8 inch)
Ingredients: ¾ cup sifted plain flour, ½ cup maize meal, ½ cup warm water. Method: Combine flour and maize in a bowl. Make a well in the center and gradually add the warm water. Mix to a dough using a knife. Turn out onto a floured surface and knead for few minutes until smooth. Divide into 8 portions and roll out into 8 inch rounds. Heat a dry heavy-based frying pan and cook the tortillas, one at a time, for about 10 seconds each side. Store in an airtight container.
Mix thinly sliced white cabbage and thinly sliced onion with grated carrot and any non-fat mayonnaise style dressing.
HOME-MADE POTATO SALAD
Cut boiled potatoes in cubes or mash. Add finely chopped onion, salt, black pepper and chives. Mix with any non-fat mayonnaise style dressing.
QUICKTIP No 21 – HOW TO OVERCOME IMPATIENCE
Are you the world’s most impatient slimmer? If so, here’s something to think about. I want you to imagine that you have dieted for 6 months and that you now have the sort of lovely slim figure you’ve always wanted. If someone asked you:
‘Was it worth all the effort of being patient and eating sensibly, for six whole months, just to be slim?’ How would you reply? Would you say: No, it wasn’t worth it. In fact, if I could go back to where I was six months ago, I wouldn’t bother dieting: I’d rather eat fast-food and stay fat. Or, Sticking to my diet was the best thing I ever did. Get the message?