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This months NEW recipes -

October
1 october recipes.png

October
This month we focus on your Cholesterol levels with these recipes from the British Heart Foundation and Heart UK.

8 Prawn and Vegetable Curry
7 low fat creamy tuna pasta
6 Herb and Garlic Baked Chicken
5 Indian-spiced scrambled eggs (V)
4 Roast Salmon Fillet with Lemon & Pea Courgetti
3 mediterranean vegetable frittata
2 Mediterranean Soup (V)
1 Stir fried chicken and vegetables

Stir fried chicken and vegetables

Serves 4 420 kcals, Fibre 3g

 

  • 2 tbsp sesame or peanut oil

  • 720g chicken breast cut into 2cm chunks

  • 1 onion, quartered, separate out all the

  • layers

  • 1 clove of garlic, finely chopped or crushed

  • 2cm x 2cm piece of fresh ginger cut into matchstick or 2 tsp minced ginger

  • 1 small red chili, de-seeded and finely chopped

  • 1 red capsicum cut into long strips

  • 1 carrot cut into long strips

  • 200g of sugar snap peas

  • 1 bunch of baby bok choy

  • 2 tbsp salt reduced soy sauce

  • ½ cup dry sherry or Chinese rice wine

  • 1 lime cut into wedges to serve

  • 4 tsp sesame seeds to serve

 

1. Heat 1 tbsp of oil in a large wok, add the chicken and toss until just golden. Remove from the wok and set aside.

2. Heat the remaining oil in the wok and add the onion, garlic, ginger and chili and toss for 2-3 minutes.

3. Add the capsicum and carrot and continue to toss another 2-3 minutes.

4. Add the sugar snap peas and keep tossing, then add the chicken back into the wok and continue to toss.

5. Combine the soy sauce and Chinese rice wine and add to the wok, continuing to toss.

6. Add the Bok choy and toss until it’s just wilted. Remove the wok from the heat and immediately serve into 4 bowls.

7. Sprinkle each bowl with sesame seeds and serve with a wedge of lime. Enjoy!

 

 

https://www.hriuk.org/health/recipes

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Mediterranean Soup (V)

Serves: 4. Kcal 122

  • 1 onion, finely chopped 

  • 1 clove garlic, crushed   

  • 1 tbsp olive oil 

  • 1 bell pepper (red or yellow), diced 

  • 2 courgettes, diced  

  • 1 tsp paprika 

  • 1 tsp fresh rosemary, chopped 

  • 1 tsp Balsamic vinegar 

  • 400g can chopped or pureed tomatoes 

  • 1-litre vegetable stock made from 2 low salt stock cubes 

  • 1 tbsp Tomato puree

  • 1 sprig fresh flat-leaf parsley (optional) 

  • Freshly ground pepper

 

  1. Heat the oil in a pan and gently cook the onion and garlic for 5 minutes without colouring.   

  2. Set aside 1 tbsp of diced pepper then add the remainder of the pepper along with the courgettes, paprika, rosemary to the pan and cook for a few minutes.   

  3. Add the balsamic vinegar, after 2 minutes add the tomatoes and stock and bring to the boil. 

  4. Gently simmer until the vegetables are cooked through and tender, about 10 minutes.

  5. Finally, stir in the tomato paste. Either leave the soup as a rustic, chunky vegetable broth or use a handheld blender to blend until smooth.

  6. Season with fresh ground pepper and serve topped with the reserved diced pepper and a sprig of parsley.

 

https://www.heartuk.org.uk/tasty-recipes/recipe-detail/70-mediterranean-soup

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Mediterranean vegetable frittata (V)

Serves: 2, 252kcal, Fibre 4.4g

  • 2 tsp vegetable oil

  • ½ onion, thinly sliced

  • 1 red pepper, sliced

  • 1 small courgette, sliced 

  • 200g (7oz) cold, cooked potatoes, sliced

  • 3 eggs 

  • Crushed black pepper 

  • Dried mixed herbs 

  • 1 tbsp finely grated Parmesan cheese (optional) 

  • 1 tbsp fresh parsley, chopped

  • 1 tsp fresh chives, chopped

 

  1. Heat the oil in a small non-stick frying pan. Fry the onion and red pepper for 2 to 3 minutes, until tender. Add the courgettes and potatoes and cook for a further 3 to 5 minutes until they are cooked through and the potatoes are hot.

  2. Beat the eggs with the black pepper and dried herbs and pour over the vegetables. As the egg sets, lift the mixture from the base of the pan so the uncooked egg goes underneath. Cover with a lid and cook for 2 to 3 minutes, then place a plate on top of the pan and turn the pan upside down so the frittata falls onto the plate.

  3. Slide the frittata back into the pan and cook for a further 2 minutes or until the egg is set. Sprinkle with Parmesan cheese, parsley and chives. Serve at room temperature, or cold the next day, with a salad. 

 

https://www.bhf.org.uk/informationsupport/support/healthy-living/healthy-eating/recipe-finder/mediterranean-vegetable-frittata

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Roast Salmon Fillet with Lemon & Pea Courgetti

Serves: 4, 444 Kcal

 

  • 4 x 120g salmon Fillets

  • 4 Courgettes, spiralized

  • 300 ml of 0% Greek Fat Yogurt

  • Teaspoon of rapeseed oil

  • 1 long shallot, finely sliced

  • 500g frozen peas, defrosted

  • 75ml reduced salt vegetable stock

  • Zest of one lemon

  • Juice of half a lemon

  • Pepper, for seasoning

  • Handful of peashoots, for garnish

 

  1. Preheat the oven to 200 degrees.

  2. Heat half of the oil in a small non-stick pan and cook the shallot for a few minutes until softened. Add 400g of the peas (reserving the rest for later) and stock, and simmer for 3 - 4 minutes until the peas are tender, and most of the liquid has evaporated. Use a stick blender or liquidiser to whizz to a smooth purée. Season with pepper and add the lemon juice to taste. Return to the pan and keep warm over a very low heat.

  3. Place the salmon on a baking sheet, brush with a small amount of rapeseed oil and season with pepper. Roast for 10-12 minutes.

  4. In a microwave safe bowl, microwave the courgetti on full power for 1 minute. Tip the courgetti onto some kitchen paper, blot off the excess moisture and leave to drain for a few minutes. Mix the courgetti with the pea and lemon puree and add the remaining peas.

  5. Mix the 0% Greek fat yogurt with the lemon zest and season with pepper.

  6. To serve, divide the courgetti and pea puree between the plates and place a salmon fillet on top. Add a spoonful of the 0% Greek fat yogurt mix and garnish with the peashoots

 

 

https://www.heartuk.org.uk/tasty-recipes/recipe-detail/226-roast-salmon-fillet-with-lemon-pea-courgetti

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Indian-spiced scrambled eggs (V)

Serves: 2 240kcal, Fibre 3.3g

  • 2 tsp vegetable oil

  • ½ small red onion, finely diced

  • ¼ red or green chilli, deseeded and finely chopped (or to taste)

  • Pinch of ground cumin

  • Pinch of ground coriander

  • Pinch of ground turmeric

  • 2 medium tomatoes, chopped

  • 4 eggs, beaten

  • A few coriander leaves, chopped

  • 2 slices wholemeal toast or Indian flatbreads (chapatis)

 

  1. Heat the oil in a non-stick frying pan and fry the onions on a medium heat for 5 minutes until browned.

  2. Add the chilli, spices and tomatoes, and fry for 2-3 minutes.

  3. Add the beaten eggs to the pan, stir over the heat for 2-3 minutes until just scrambled, then add the coriander and serve on toast or flatbreads (chapatis).

 

 

https://www.bhf.org.uk/informationsupport/support/healthy-living/healthy-eating/recipe-finder/scrambled-eggs

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Herb and Garlic Baked Chicken

Serves 4, 186 Kcal

  • 4 skinless chicken breasts, trimmed of all fat

  • A handful of chopped herbs such as tarragon, sage, parsley

  • 3 garlic cloves crushed

  • Oil and water spray

  • 600-650g stir fried vegetables (choose from onions, peppers, mushrooms, shredded cabbage, lightly boiled vegetable batons, canned kidney beans)

 

  1. Combine the garlic and herbs together.

  2. Make 3-4 shallow cuts in the chicken breasts.  Stuff with the garlic and herb mixture.

  3. Spray a baking tray with the oil and water spray.  Add the chicken and spray again.

  4. Lightly cover with foil to stop it burning or drying out in the oven.

  5. Cook for 30 minutes at 200C/400F/Gas 6 or until the juices run clear when a skewer is poked into the chicken.  

  6. Lightly coat a frying pan with oil and water spray. 

  7. Heat the pan, add the vegetables and cook for a few minutes until tender. Serve with the chicken.

 

 

https://www.heartuk.org.uk/tasty-recipes/recipe-detail/13-herb-and-garlic-baked-chicken

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Low-fat creamy tuna pasta

Serves: 2 606kcal, Fibre 14.6g

  • 1 tbsp olive oil

  • 1 onion, finely chopped

  • 200g (7oz) wholewheat pasta (such as fusilli)

  • 75g (3oz) frozen peas

  • 3 cloves garlic

  • 1 tsp dried mixed herbs

  • 150ml (5fl oz) low-fat cream cheese

  • 145g (5oz) can tuna in water, drained

  • 1 courgette, coarsely grated

  • Finely grated zest and juice of ½ lemon

  • 2 tbsp fresh parsley, chopped

 

  1. Heat the oil in a medium pan and cook the onion over a low heat for 10-15 minutes, stirring occasionally until softened but not browned. It’s important to cook the onion until really softened to get maximum flavour.

  2. While the onions are softening in the pan, cook the pasta in boiling water for 10-12 minutes, adding 1 whole clove of garlic, ½ tsp dried herbs and plenty of black pepper to the water. Add the peas for the last 2 minutes of cooking time. Drain the pasta and peas.

  3. By this point, the onions in the pan should have softened. Crush and add the remaining 2 cloves of garlic to the onions and fry for another minute. Then stir in the low-fat cream cheese and the tuna.

  4. Combine the creamy tuna sauce with the drained pasta and peas. Mix in the grated courgette, lemon zest and juice. Serve sprinkled with the parsley. 

 

 

https://www.bhf.org.uk/informationsupport/support/healthy-living/healthy-eating/recipe-finder/low-fat-creamy-tuna-pasta

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Prawn and Vegetable Curry

Serves: 4, 416 Kcals

  • 4 cloves garlic 

  • 1 onion 

  • 1 tbsp olive oil 

  • 1 apple, grated 

  • 2½ tbsp curry powder 

  • 1 tsp garam masala 

  • ½ tsp turmeric 

  • 400g chopped tomatoes, tinned 

  • ½ red chilli, chopped finely 

  • 200ml boiling water 

  • 2 tsp sweetener 

  • 110g (7 tbsp) tinned chickpeas, drained and rinsed

  • 200g frozen prawns 

  • 50ml soya milk 

  • Coriander leaves to garnish

 

  • 265g basmati rice / 1 ½ cups 

  • 400ml boiled water

 

  1. Measure and pour out the basmati rice, cover with the boiled water and cook according to packet instructions.  

  2. Cook the garlic and onion in olive oil over a medium heat until golden. Add the curry powder, garam masala and turmeric and cook for a further minute. Add in the grated apple, chopped tomatoes and red chilli and stir to combine then add 200ml of water and stir again. Bring up to the simmer and cook for a further 2 minutes.  

  3. Add the chickpeas and frozen prawns and cook until they soften and are hot all the way through.  Once hot, stir in the sweetener and soya milk.

  4. Serve the rice and curry in a bowl and garnish with coriander leaves.

 

 

https://www.heartuk.org.uk/tasty-recipes/recipe-detail/84-prawn-and-vegetable-curry

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Your Plan ...Your Way - 44U

Devised by Ann-Marie Edmunds

from First Taste Nutrition www.first-taste-nutrition.com

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