- 1.5 tsp powdered gelatine
- 300ml semi-skimmed milk
- 400ml single cream
- 2 tbsp fructose
- 1 tsp vanilla extract
FOR THE STRAWBERRIES
- 500g strawberries, hulled and halved
- 3ml fructose
- 7ml balsamic vinegar
- Soak the gelatine in 60ml of the milk until soft.
- Warm the remaining milk, cream, fructose and vanilla until the fructose has dissolved.
- Pour into four 175ml containers of your choice, cover and chill overnight.
- About 1 hour before serving, sprinkle the strawberries with the fructose and vinegar, toss to combine and chill.
- Divide the strawberries among the containers just before serving.
Total Fat 22g
Saturated Fat 14g
Fructose is a type of sugar found naturally in fruit. It looks and tastes like ordinary table sugar (sucrose) and can be used in exactly the same way. Gram for gram fructose contains the same number of calories as regular table sugar but it’s one and a half times sweeter, which means you can use less for the same level of sweetness. So in terms of calories there’s a slight saving to be made. What is more, fructose has a GI of 23 compared with sucrose which has a GI of 65. This means that fructose is absorbed more slowly by the body, which helps to keep the blood sugar levels stable. Don’t make the mistake of thinking that because fructose seems like a healthier version of sugar you can use more of it – you still need to use it sparingly. Although we’re born with an innate preference for sweet things, if we eat too many sweet foods our taste buds become desensitized to sweetness and as a consequence we crave more and more to get the same ‘fix’. As anyone who has given up taking sugar in tea or coffee can testify, we can teach ourselves to enjoy less sweet foods. It takes a few weeks to retrain your taste buds, but if you stick at it you’ll soon start to enjoy the true flavour of foods.
This quick salad of warm beetroot, creamy goat’s cheese and fine textured lentils makes a substantial vegetarian lunch.
Preparation time 10 minutes
Cooking time 10 minutes
- 500g cooked beetroot , drained
- 1 tbsp olive oil
- 2 tsp balsamic vinegar
- 400g can lentils, drained and rinsed
- 4 tbsp honey and mustard vinaigrette
- 55g rocket, washed and stems removed
- 55g watercress, washed and stems removed
- 100g goat’s cheese
- Preheat the oven at 200 degrees celcius, gas mark 6. Cut each beetroot into 4 wedges. Place in a large roasting tin, drizzle with the olive oil and vinegar, and season. Roast for 10 minutes, stirring after 5 minutes, until the beetroot wedges are warmed through.
- Tip the lentils into a bowl, add the warm beetroot then spoon over the vinaigrette dressing. Mix well.
- Divide the rocket and watercress between 4 plates and arrange the lentils and beetroot on top. Crumble the cheese over and serve immediately.
Cook’s tip Wearing disposable vinyl gloves when preparing the beetroot will prevent your hands from staining red.
Energy 317 ckal
Saturated fat 5.5g
42 calories 0.6g fat
Serves 4 Prep time 10 mins
- 100g fresh strawberries, washed and hulled
- 2 oranges
- 1 tbsp orange juice
- 1 tbsp chopped fresh chives
- 1 x 200g bag fresh watercress
- 1 tbsp cider vinegar
- Chop the strawberries and place in a bowl.
- Break the oranges up into segments and mix with the strawberries. Add the orange juice to the fruit and sprinkle with the chopped chives.
- When ready to serve, toss the watercress in the cider vinegar and arrange in a serving dish. Sit the strawberries and oranges on top.
Add the vinegar to the watercress at the last minute – if left to stand, the vinegar will break down the watercress.
58 calories 0.8g fat
Serves 4 Prep time 15 mins
- 1 papaya, peeled and deseeded
- 1 eating apple, diced
- 1 tbsp lemon juice
- 200g low-fat cottage cheese
- 1 tbsp chopped fresh chives
- mixed salad leaves to serve
- Peel the papaya and the apple and dice into pieces. Place in a bowl and add the lemon juice.
- Mix the cottage cheese into the fruit and add the chives. Pile on to the salad leaves and serve immediately.
Papaya is loaded with enzymes that will help with the digestion of your food. Always eat fruit and salad first before your other, heavier food to maximize the use of the enzymes.
63 calories 0.6g fat
Serves 4 Prep time 10 mins
- 1 x 200g can white beans, drained
- 2-3 celery sticks, chopped
- 100g blueberries
- 1 red pepper, deseeded and diced
- 1 tbsp balsamic vinegar
- 1 tbsp apple juice
- 1 tsp wholegrain mustard
- mixed salad leaves
- In a bowl, mix together the beans, celery, blueberries and red pepper.
- Combine the vinegar, apple juice and mustard and pour over the salad. Toss well and spoon on to mixed leaves.
Roast the pepper in advance for a smoky flavour
Preparation time 25 minutes Cooking time 55 minutes
Tip Herbed breadcrumb mixture can be patted onto racks the day before serving. Cover and refrigerate overnight.
Serving suggestion Mesclun with a lemon and rosemary-scented vinaigrette marries with this main course beautifully.
- 4 x 3-cutlet racks of lamb (900g)
- 1/4 cup (20g) fresh breadcrumbs
- 1 tablespoon finely chopped fresh rosemary
- 1 tablespoon finely chopped fresh flat-leaf parsley
- 2 teaspoons finely chopped fresh thyme
- 3 garlic cloves, crushed
- 3 teaspoons bottled coriander pesto
- 1kg kipfler potatoes, halved lengthways
- vegetable-oil spray
- 1 teaspoon sea salt
- 2 medium leeks (700g), trimmed
- 2 teaspoons low-fat dairy-free spread
- 1/4 cup (60ml) chicken stock
- Preheat oven to moderately hot.
- Remove any excess fat from lamb. Combine breadcrumbs, herbs, garlic and pesto in small bowl. Using hands, press breadcrumb mixture onto lamb racks, cover; refrigerate until required.
- Place potato in large shallow baking dish; spray with oil, sprinkle with salt. Roast, uncovered, in moderately hot oven 20 minutes.
- Place lamb on top of the potato; roast, uncovered, in moderately hot oven 10 minutes. Reduce heat to slow; cook about 20 minutes or until potato is tender and lamb is cooked as desired.
- Meanwhile, cut leeks in 10cm lengths; slice thinly lengthways. Melt spread in large frying pan; cook leek, stirring, until leek softens. Stir in stock; bring to a boil. Reduce heat; simmer, uncovered, until liquid reduces by half.
- Stand lamb 5 minutes before cutting rack into cutlets; serve cutlets with potato and leek
Per serving 13.7g fat; 437 cal; 5.6g saturated fat; 7.9g fibre; 40.1g carbohydrate
Vac packed chestnuts make a great festive addition to this easy tasty pie. Use your leftover veg to make sure nothing goes to waste!
PER SERVING (excluding accompaniments)
414 calories 2.2% fat
Serves 4 Prep time 10 mins Cook time 45 mins
- 400g veg (beans, carrots, sprouts, peas)
- 2 onions, finely chopped
- 1 garlic clove, crushed
- 300ml semi-skimmed milk
- 2 tbsps vegetable gravy granules
- 200g chestnut mushrooms, sliced
- 200g cooked chestnuts
- 6 sheets filo pastry
- 1 tbsp freshly chopped parsley
- freshly ground black pepper
- Preheat a non-stick pan. Dry-fry the vegetables, mixing well.
- Add the onions and garlic to the pan and dry-fry for 2-3 minutes until soft. Add the milk and sprinkle over the gravy granules. Mix well, cooking over a low heat for 1 minute.
- Add mushrooms and chestnuts and simmer for 15 minutes, stirring occasionally to thicken, then transfer to an overproof dish.
- Cover with layers of filo pastry, spraying lightly with oil spray in between each layer. Season well with black pepper and place in a preheated oven at 200C, 400F, Gas Mark 6 for 20-25 minutes until golden brown.
- Sprinkle with chopped parsley.
Watch how to create this recipe at www.rosemaryconley.tv
Silverbeet, also known as swiss chard or chard, is a leafy, dark green vegetable. This frittata is just as good eaten at room temperature as it is hot from the oven. Serve with a salad of mixed grape, cherry and teardrop tomatoes.
- 500g silverbeet, trimmed, chopped coarsely
- 1 tablespoon low-fat dairy-free spread
- 1 medium brown onion (150g), chopped finely
- 2 cloves garlic, crushed
- 1 medium red capsicum (200g), chopped finely
- 2 trimmed sticks celery (150g), chopped finely
- 100g button mushrooms, sliced thinly
- 2 large carrots (360g), grated coarsely
- 1/4 cup (40g) polenta
- 1/4 cup coarsely chopped fresh basil
- 3 eggs, beaten lightly
- 3 egg whites, beaten lightly
- 1/3 cup (80ml) no-fat milk
- Preheat oven to moderate.
- Line 20cm x 30cm lamington pan with baking paper.
- Boil, steam or microwave silverbeet; drain on absorbent paper.
- Melt spread in large deep frying pan; cook onion and garlic, stirring, until onion softens. Add capsicum, celery and mushrooms; cook, stirring, until vegetables just soften.
- Stir silverbeet, carrot, polenta and basil into vegetable mixture. Remove from heat; cool 5 minutes. Add eggs, whites and milk; stir to combine. Spread frittata mixture into prepared pan; bake, uncovered, in moderate oven about 35 minutes or until lightly browned and firm to the touch.
1.6g saturated fat
This is a colourful, lively dish. Buy good-quality young goat’s cheese for a fresh flavour.
Preperation time: 10 minutes
Cooking time: 10 minutes
Serves: 2 as a light dinner
Per serving: 446 calories; 17g protein; 34g fat (of which 11g saturated fat); 19g carbs (of which 16g sugars); 4.5g fibre; 1.3g salt
1 tbsp olive oil
8 small ready-cooked beetroots, cut into quarters
2 tbsp balsamic vinegar
a pinch of sugar
100g broad beans or soya beans (fresh if in season, or frozen)
a bunch of mint, leaves only, finely shredded
75g toasted hazelnuts, roughly chopped
200g soft goat’s cheese
a small handful of basil leaves
For the dressing
1 tbsp Dijon mustard
zest and juice of 1 lemon
1 tbsp runny honey
2 tbsp olive oil
salt and freshly ground black pepper
- Pre-heat a frying pan with one tablespoon of the olive oil. Put the beetroot into the pan and season with salt. Cook on a high heat for six minutes until the beetroot is charred on the edges, then add the balsamic vinegar, thyme leaves and a pinch of sugar. Turn down the heat and allow the beetroot to colour for three to five more minutes.
- Remove the beets from the pan, reduce the heat to the lowest setting and add the ingredients for the dressing to the pan juices. Mix well and season with salt and pepper. Remove from the heat.
- If the broad beans are frozen, put them in a heatproof bowl, pour a kettle of boiling water over them to defrost them and drain. Put the beans back into the bowl and lightly crush with the back of a fork, keeping some whole. Then add the shredded mint leaves and hazelnuts and pour one half of the dressing from the frying pan.
- Scatter the warm caramelised beets over a big platter, crumble over the soft goat’s cheese and scatter over the crushed broad beans and mint mixture. Pour over the remaining warm dressing and decorate with the basil leaves. Serve. This can also be used as a starter for four people.
- 1 x 410g tin brown or sugar beans, drained
- 15ml (1 tbsp) vinegar
- 15ml (1 tbsp) Worcestershire sauce
- 2ml (½ tsp) crushed garlic
- 200g lean topside mince
- 1 medium onion, peeled and chopped
- 1 stalk celery, chopped
- 1 slice bread, crumbled (brown or white)
- 250ml (1 cup) oat bran
- 5ml (1 tsp) instant beef stock powder
- Freshly ground black pepper
- 1 egg
- 5ml (1 tsp) canola or olive oil
- 4 – 8 hamburger rolls
- 1 onion, peeled and chopped
- 1 large apple, grated finely
- 1ml (¼ tsp) crushed garlic
- 5ml (1 tsp) canola or olive oil
- 60ml (4 tbsp) tomato sauce
- 1 tomato, chopped finely
- 125ml (½ cup) water
- 20ml (4 tsp) brown sugar
- 10ml (2 tbsp) Worcestershire sauce
- 5ml (1 tsp) salt
- 10ml (2 tsp) prepared mustard
- For the patties, mash together the beans, vinegar, Worcestershire sauce and garlic, or process in a food processor.
- Add the minced meat, chopped onion and celery, breadcrumbs, oat bran, beef stock powder, pepper and egg, and mix lightly to a firm consistency.
- Shape into 8 hamburger patties.
- Lightly grease a frying pan with 5ml (1tsp) oil, ensuring that the oil is evenly spread all over the pan. Use an egg lifter to spread the hot oil in the pan.
- Fry the patties for 5 minutes on each side.
- Serve on unbuttered rolls with tomato, lettuce and BBQ sauce. ?
- Sauté onion, apple and garlic in the oil until transparent.
- Add the rest of the ingredients and simmer for 5 minutes.
- Serve on the hamburger patties.
Nutrients per patty & sauce
GI 43 – Fat 6g – Carbohydrate 23g – Fibre 5g – Protein 11g – 199 Cal
Nutrients per patty & sauce & ½ roll:
GI 54 – Fat 6g – Carbohydrate 37g – Fibre 6g – Protein 14g – 270 Cal
Ever-versatile salmon is as popular on our shopping list as chicken. Make the most of it with this impressive recipe.
- 1 tsp sunflower or vegetable oil
- 2 skinless salmon fillets
- 250g bag spinach
- 2 tbsp reduced fat creme-fraiche
- juice of half a lemon
- 1 tsp capers, drained
- 2 tbsp flat-leaf parsley, chopped
- lemon wedges, to serve
- Heat the oil in a pan, season the salmon on both sides, then fry for 4 mins each side until golden and the flesh flakes easily. Leave to rest on a plate while you cook the spinach.
- Tip the leaves into the hot pan, season well, then cover and leave to wilt for 1 min, stirring once or twice. Spoon the spinach onto plates, then top with the salmon. Gently heat the crème fraîche in the pan with a squeeze of the lemon juice, the capers and parsley, then season to taste. Be careful not to let it boil. Spoon the sauce over the fish, then serve with lemon wedges.
Nutrition per serving:
321 kcalories, protein 32g, carbohydrate 3g, fat 20 g, saturated fat 5g, fibre 3g, sugar 3g, salt 0.77 g
So versatile – the possibilities for cooking it are endless. For a more environmentally friendly and often leaner fish, choose salmon farmed in open sea conditions (or even better, wild).
Know how – Quick sauce
Folding lemon juice, capers and chopped parsley through crème fraîche makes a quick sauce for salmon, trout and white fish.
65 calories | 0.7% fat
Serves 4 | Prep time 15 minutes
- 50g fresh rocket leaves
- 1 orange, segmented
- 2 tbsp extra light mayonnaise
- 1 tbsp sweet chilli sauce
- juice of half a lime
- 160g cooked peeled prawns
- black pepper
- Shred the rocket and place in the base of 4 glasses. Add the orange segments and squeeze the juice over. Mix together the mayonnaise with the chilli sauce adding sufficient lime juice to give a coating sauce.
- Season with salt and black pepper and add the prawns. Toss in the sauce and place on top of the rocket. Garnish with lime wedges and serve.
Home-made pies make perfect comfort food for this time of year. This dish looks amazing and is easy as pie to make! Cut down on the fat and calories by using filo pastry instead of high-fat shortcrust or puff pastry.
Serves 4 Prep Time 10 mins Cook Time 40 mins
- 1 onion, diced
- 1 garlic clove, crushed
- 600ml semi-skimmed milk
- 1,5 tsp Dijon mustard
- 2 skinless chicken breasts, diced
- 200g sliced chestnut mushrooms
- 1 tbsp chopped fresh parsley
- 4 sheets filo pastry
- Preheat the oven to 200C, 400F or Gas Mark 6.
- Heat a large, non-stick saucepan, then dry-fry the onion and garlic until soft.
- Add 500ml of the milk and heat. Mix the cornflour with the remaining milk and whisk in. As the sauce thickens, add mustard, chicken and mushrooms. Simmer for 10 minutes.
- Spray a filo pastry sheet with a little oil spray, place 2 tbsp of filling at one end and fold over to make a triangle shape. Repeat with the remaining sheets.
- Place the 4 filled pastry triangles on a non-stick baking tray, spray lightly with oil spray and oven bake for 10 minutes until golden brown. Serve with mixed salad.
Watch http://www.rosemaryconley.tv/Recipes/Main-Courses/vx/2712_1047614/Chicken-and-Mushroom-Pick-Up-Pies.aspx to see how easy it is to make this lovely dish!