Healthy Family Favorites
Looking good and feeling good go hand in hand! 'Winter Warmers' is a new section added to my Low Fat High Fibre recipes. Bear with me I will be adding more.
If you've got a recipe that would fit into this section and you'd care to contribute please Contact Me.
Quiche with lentil/oat crust - Leek and Bacon Tart
This makes a great low fat/no fat quiche for family meals, snacks or picnics. You can freeze the base cooked or uncooked, the whole baked quiche or cut into slices.
4 ozs red lentils and a stock cube
1 chopped onion and 1 crushed clove of garlic
1 tsp tomato paste, 1 tsp mixed herbs
2 oz porridge oats, salt and black pepper
Cook lentils in 400 mls and stock cube til soft - about 20 mins. Drain. Saute onion in low fat spray til soft, add garlic and cook 2 mins.
To a mixing bowl add lentils, onion, tomato paste, oats and seasoning, mix well. Leave to cool, add extra oats if too wet.
a quiche dish (this one is 10") with low fat spray and press lentil/oat
mix on the bottom and sides of the dish to form a crust. Bake 175 C for
about 10 mins til set. Cool.
Use your favorite quiche filling or try my Leek and Bacon Tart.
Wash and thinly slice 1.5 lbs leeks, and cook gently in low fat spray and dash of water til soft. Cool then spread over the quiche base.
Dice 3 oz bacon and cook for 5 mins, spread over the leeks and add 3.5 ozs grated cheese.
Beat together 3 eggs and 10 fl oz of milk/single cream/0% creme fraiche, whichever your choice, season with salt and black pepper. Bake for 25/30 mins til golden and set.
- 1 lge onion, finely chopped
- 1 carrot & 1 courgette finely diced
- 1 red and 1 yellow pepper, diced
- 2 garlic cloves, minced
- 1 tsp fresh root ginger
- 1 level Tbsp chipotle chilli paste
- 100g dried red lentils
- 4 Tbsp tomato puree
- 2 x 400g cans chopped tomatoes
- 198g can sweetcorn drained
- 2 x 400g cans red kidney beans in chilli sauce
Spray wide pan with low calorie
cooking spray over medium heat. Add onion, courgette, carrot, peppers,
garlic and ginger and fry for 5 mins til softened. Add chipotle paste
and fry for 1-2 mins.
in lentils, tomato puree, tomatoes and 250 ml water, bring to boil and
cook for 15-20 mins. Add sweetcorn and beans and cook for further 10
- 4 chicken breasts
- 1 tin chickpeas rinsed
- 1 courgette
- 1 tin tomatoes 400g
- 1 small red onion thinly sliced
- 8 dried apricots cut into dice
- few chopped olives
- 1 tspn crushed garlic
- 1 Tbspn ras el hanout spice mix + 1/2 teaspoon
- salt and pepper
Place chickpeas, apricots, olives, courgette, onion, tomatoes, garlic and 1 Tbspn spice mix into a baking dish and mix well. Season to taste. Sprinkle the additional half teaspoon of spice mix onto the chicken and place on top of vegetable mix. Spray with low fat cooking spray and bake for 30-35 minutes at 170 C. Serve with rice or vegetables of your choice.
NB This is my version of the fabulous Pinch of Nom recipe Ras El Hanout Chicken. There are only 2 of us and I freeze the other half which comes out perfectly.
Tomato & Red Pepper Dahl
1 quite large onion
- 2 cloves garlic
- 1 large red pepper chopped small
- little oil or low calorie spray
- 1 Tbs curry paste or curry powder
- 175g red lentils
- 1 tin chopped tomatoes
- 16 fl oz vegetable stock
- juice 1/2 lemon
- chopped coriander to serve if liked
Heat oil in large pan, add onion and
cook gently on low heat for 5 minutes til soft. Stir in the garlic and
curry and cook for a further 2 minutes so onions are covered with
mixture. Don't have the heat to high or it will burn and spoil the
Stir in lentils,
red pepper, tin of tomatoes and stock. Bring to the boil then reduce
heat and simmer for 15 - 20 minutes. Stir in lemon juice and coriander,
season to taste. This is very versatile and kidney beans or sweetcorn
can be added for bulk.
NB I've been making this very useful spicy, winter warmer for years as an accompaniment to curry although it can be served
alone with rice or baked potatoes. I freeze it in small pots for a
quick hot lunch microwaved from frozen - I even like it cold!
And... now you're here it would be great if you'd like to look around at the COLORS, SHAPES, and STYLES that help you to Style Yourself Confident.
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