white chocolate risotto

How to make white chocolate risotto recipe - Calories per serving 410

Serves 6

Preparation time 10 minutes, Cooking time 25 minutes

Ingredients:
25 g (1 oz) unsalted butter
1 vanilla pod, split in half lengthways
250 g (8 oz) risotto rice
4 tablespoons caster sugar
75 ml (3 fl oz) white wine
750 ml (1¼ pints) milk
75 g (3 oz) gluten-free white chocolate, grated
6 peaches, halved and stoned

Method:
Melt the butter in a heavy-based saucepan. Scrape in the seeds from the vanilla pod and cook, stirring, for a few minutes. Stir in the rice and 2 tablespoons of the sugar and mix well. Pour in the wine, bring to the boil and cook, stirring constantly, until the liquid has been absorbed.

Add a little of the milk and gently simmer, stirring, until the milk has been absorbed. Continue to add the milk until the rice is soft but still holds its shape.

Remove the pan from the heat and stir in the grated chocolate, then cover and leave to stand.

Meanwhile, sprinkle the cut halves of the peaches with the remaining sugar and cook under a preheated grill until golden and bubbling.

Spoon the risotto into 6 serving bowls and top each with 2 grilled peach halves.

For quick peach & rice dessert, divide a drained 400 g (13 oz) can peaches in juice between 6 ramekins, then top with a 400 g (13 oz) can rice pudding. Sprinkle each one with ½ tablespoon demerara sugar and cook under a preheated grill until bubbling. Leave to cool before serving. Calories per serving 157

white chocolate risotto

berry meringue mess

How to make berry meringue mess recipe - Calories per serving 475

Serves 6

Preparation time 10 minutes, plus cooling, Cooking time 1 hour

Ingredients:
3 egg whites
250 g (8 oz) caster sugar
1 teaspoon white wine vinegar
300 ml (½ pint) double cream
200 g (7 oz) raspberries, plus extra, left whole, to decorate
200 g (7 oz) strawberries, hulled and quartered, plus extra, left whole and unhulled, to decorate
2 tablespoons icing sugar
2 tablespoons cream liqueur

Method:
Line 2 large baking sheets with nonstick baking paper.

Whisk the egg whites in a large clean bowl until they form stiff peaks. Add the sugar a spoonful at a time and continue to whisk until thick and glossy. Fold in the vinegar with a large metal spoon.

Spoon or pipe 12 meringues on to the prepared baking sheets. Place in a preheated oven, 150°C (300°F), Gas Mark 2, for 1 hour, then switch off the oven and leave the meringues to cool completely. When cool, roughly crush the meringues.

Whip the cream in a large bowl until it forms soft peaks. Roughly crush together the raspberries and strawberries and stir into the cream.

Fold in the crushed meringues, icing sugar and cream liqueur. Spoon into 6 tall glasses, decorate with extra berries and serve immediately.

For mango & passion fruit mess, make the meringues as for Berry meringue mess and roughly crush. Whip the cream with 2 tablespoons icing sugar in a large bowl until it forms soft peaks. Peel and stone 1 large mango and purée half the flesh in a food processor or blender. Chop the remaining mango flesh and stir all the mango into the cream mixture with the scooped flesh of 2 passion fruit. Fold in the crushed meringues and serve immediately. Calories per serving 482

berry meringue mess

turkey balls with minty quinoa

How to make turkey balls with minty quinoa recipe - Calories per serving 474

Serves 4

Preparation time 10 minutes, plus cooling, Cooking time 25 minutes

Ingredients:
2 tablespoons olive oil
1 onion, finely chopped
1 garlic clove, crushed
1 courgette, grated
400 g (13 oz) minced turkey
1 teaspoon cumin seeds
50 g (2 oz) feta cheese
20 g (¾ oz) parsley, chopped
250 g (8 oz) quinoa
200 g (7 oz) frozen peas
20 g (¾ oz) mint, chopped
grated rind and juice of 1 lemon
100 g (3½ oz) rocket leaves

Method:
Heat½ tablespoon of the oil in a frying pan, add the onion and garlic and fry for 4– 5 minutes until softened, then leave to cool.

Mix together the cooked onion and garlic, courgette, turkey, cumin seeds, feta and half the parsley in a bowl. Shape into 12 balls and place on a baking sheet. Bake in a preheated oven, 200°C (400°F), Gas Mark 6, for 20 minutes until cooked through.

Meanwhile, cook the quinoa in a saucepan of boiling water according to the packet instructions. In a separate pan of boiling water, cook the peas until tender. Drain the quinoa and peas, then transfer to a bowl and stir in the mint, remaining parsley, lemon rind and juice and rocket leaves.

Serve the meatballs with the quinoa, drizzled with the remaining olive oil.

turkey balls with minty quinoa

bacon and leek tortilla

How to make bacon and leek tortilla recipe - Calories per serving 483

Serves 4

Preparation time 10 minutes, Cooking time 25–30 minutes

Ingredients:
4 tablespoons olive oil
2 leeks, trimmed, cleaned and thickly sliced
350 g (11½ oz) new potatoes, sliced
4 back bacon rashers, chopped
6 large eggs
75 g (3 oz) mature Cheddar cheese, grated
salt and pepper

Method:
Heat the oil in a large flameproof frying pan, add the leeks and potatoes and sauté for 8–10 minutes, stirring frequently, until golden and tender. Add the bacon and fry for a further 4–5 minutes until cooked through.

Meanwhile, beat the eggs in a large bowl and add the cheese. Season well.

Stir the potato mixture into the beaten eggs, then return to the pan and cook over a low heat for 8–10 minutes, making sure the bottom does not overcook.

Place the pan under a preheated hot grill and cook for a further 3–4 minutes until the tortilla is cooked through and golden. Serve cut into wedges.

For leek, butternut & bacon soup, heat 2 tablespoons olive oil in a saucepan, add 3 trimmed, cleaned and diced leeks and 400 g (13 oz) peeled, deseeded and diced butternut squash and cook for 3 minutes.

Pour in 900 ml (1½ pints) hot gluten-free vegetable stock and bring to the boil, then reduce the heat and simmer for 4–5 minutes until the vegetables are soft. Meanwhile, cook 4 back bacon rashers under a preheated hot grill until crisp, then roughly chop.

Stir 300 ml (½ pint) soya milk into the soup, then, using a hand-hand blender, blend the soup until smooth and season to taste. Ladle into 4 bowls and serve sprinkled with the bacon. Calories per serving 249

bacon and leek tortilla

creamy prawn curry

How to make creamy prawn curry recipe - Calories per serving 482

Serves 4

Preparation time 5 minutes, Cooking time 25–30 minutes

Ingredients:
1 tablespoon sunflower oil
1 onion, finely chopped
12 curry leaves
3 tablespoons gluten-free curry paste
200 ml (7 fl oz) gluten-free fish stock
600 ml (1 pint) coconut milk
300 g (10 oz) green beans, halved
400 g (13 oz) raw peeled king prawns
coriander leaves, to garnish

Method:
Heat the oil in a wok or large frying pan, add the onion and cook for 3–4 minutes until soft. Add the curry leaves and cook for a further 1 minute.

Stir in the curry paste and cook for 2 minutes, then pour in the stock and coconut milk and bring to the boil. Reduce the heat and simmer for 10–12 minutes.

Add the beans and cook for 5 minutes until just tender, then add the prawns and cook for a further 3 minutes until the prawns turn pink and are cooked through. Serve sprinkled with a few coriander leaves.

For spicy prawns, heat 1 tablespoon olive oil in a frying pan, add 3 peeled and chopped garlic cloves and 1 chopped red chilli and cook for 1 minute, then add 500 g (1 lb) raw peeled tiger prawns and cook for 3–4 minutes until the prawns turn pink and are cooked through. Serve on a bed of crisp lettuce leaves, sprinkled with the juice of 1 lime, pepper and a few coriander leaves. Calories per serving 135

creamy prawn curry

sea bass with spinach dhal

How to make sea bass with spinach dhal recipe - Calories per serving 438

Serves 4

Preparation time 5 minutes, Cooking time 30 minutes

Ingredients:
1½ tablespoons olive oil
1 onion, finely diced
2 garlic cloves, finely chopped
1 green chilli, deseeded and finely chopped
1 teaspoon mustard seeds
1 teaspoon cumin seeds
2 teaspoons garam masala
200 g (7 oz) red lentils
400 g (13 oz) can chopped tomatoes
600 ml (1 pint) gluten-free vegetable stock
4 sea bass fillets, about 150 g (5 oz) each
225 g (7½ oz) spinach
handful of coriander leaves, chopped
salt and pepper
1 tablespoon toasted flaked almonds, to garnish

Method:
Heat 1 tablespoon of the oil in a pan, add the onion and fry for 5 minutes until soft. Stir in the garlic and chilli and cook for a further 1 minute. Add the seeds and garam masala and continue to cook for 2 minutes.

Stir in the lentils, tomatoes and stock and bring to the boil. Reduce the heat and simmer for 20 minutes.

Meanwhile, heat the remaining oil in a separate large frying pan and cook the sea bass for 3–4 minutes on each side until cooked through.

Stir the spinach and chopped coriander through the lentils until just starting to wilt, then season. Divide the dhal between 4 plates and top each one with a sea bass fillet. Serve sprinkled with toasted flaked almonds.

For grilled sea bass with garlicky spinach, cook 4 x 150 g (5 oz) sea bass fillets under a preheated hot grill for 3–4 minutes on each side until cooked through. Meanwhile, place 750 g (1¾ lb) spinach in a saucepan and pour over a little boiling water, cover and cook for 1–2 minutes until the leaves start to wilt, then drain.

Heat 1 tablespoon olive oil in a large frying pan and cook 3 tablespoons pine nuts and 2 chopped garlic cloves for 2–3 minutes, then stir in the wilted spinach. Divide between 4 plates and top with the sea bass fillets. Calories per serving 301

sea bass with spinach dhal

nutty stuffed plaice parcels

How to make nutty stuffed plaice parcels recipe - Calories per serving 437

Serves 4

Preparation time 15 minutes, Cooking time 20 minutes

Ingredients:
2 tablespoons rapeseed oil
75 g (3 oz) chestnut mushrooms, chopped
75 g (3 oz) roasted chopped hazelnuts
½ tablespoon chopped parsley
4 plaice fillets, skinned
4 tablespoons white wine
25 g (1 oz) butter, cut into 4 pieces
400 g (13 oz) new potatoes, halved
4 Little Gem lettuces, quartered
1 tablespoon chopped mint
pepper

Method:
Heat 1 tablespoon of the oil in a frying pan, add the mushrooms and cook for 5 minutes until softened. Stir in the hazelnuts, then remove from the heat and stir in the parsley.

Lay the plaice fillets on a clean surface and divide the mushroom mixture between them, then roll up to enclose the stuffing.

Place each fillet on a piece of foil large enough to enclose it, sprinkle with the white wine, season with pepper, add 1 piece of the butter and seal well. Bake in a preheated oven, 200°C (400°F), Gas Mark 6, for 15 minutes, or until cooked through.

Meanwhile, cook the potatoes in a saucepan of boiling water for 12–15 minutes until tender. Heat the remaining oil in a frying pan, add the lettuce and fry for 2–3 minutes on each side.

Drain the potatoes and season, then add the mint and lightly crush with a fork. Top with the plaice parcels and serve with the lettuce.

For plaice & mushrooms with hazelnut broccoli, put 4 plaice fillets in an ovenproof dish and cover with 225 g (7½ oz) sliced mushrooms. Sprinkle with the juice of 1 lemon and season. Dot with 25 g (1 oz) butter and bake in a preheated oven, 180°C (350°F), Gas Mark 4, for 16–17 minutes, basting frequently.

Pour over 150 ml (¼ pint) single cream and brown under a preheated hot grill. Meanwhile, cook 350 g (11½ oz) Tenderstem broccoli in a steamer for 3–4 minutes until tender. Toss together with 2 tablespoons olive oil and 3 tablespoons chopped hazelnuts. Serve with the plaice. Calories per serving 409

nutty stuffed plaice parcels

chicken kiev

How to make chicken kiev recipe - Calories per serving 489

Serves 4

Preparation time 20 minutes, plus chilling, Cooking time 40 minutes

Ingredients:
75g (3 oz) butter, softened
small handful of parsley, finely chopped
6 garlic cloves, crushed
grated rind of 2 lemons
4 boneless, skinless chicken breasts, about 150g (5 oz) each
4 slices of gluten-free bread
3 tablespoons gluten-free plain flour
3 eggs, beaten
salt and pepper
steamed pak choi, to serve

Method:
Mix together the butter, parsley, garlic and lemon rind in a small bowl. Roll into 4 sausages, then cover and place in the freezer for at least 30 minutes.

Slice the chicken breasts nearly in half horizontally. Open like a book, then place between 2 sheets of nonstick baking paper or clingfilm and flatten with a rolling pin or mallet. Place 1 roll of garlic butter in the centre of each breast, then wrap the breasts around the butter, securing as tightly as possible with cocktail sticks.

Whizz the bread in a food processor to form breadcrumbs, then tip into a shallow bowl. Place the flour on a plate and season. Dip the rolled chicken breasts in the seasoned flour, then the beaten egg and finally the breadcrumbs until well coated. Roll again in the egg and crumbs, if necessary.

Transfer the kievs to a baking sheet and place in a preheated oven, 200° (400°F), Gas Mark 6, for 40 minutes until the chicken is golden and cooked through. Serve with steamed pak choi.

chicken kiev

turkey chilli

How to make turkey chilli recipe - Calories per serving 499

Serves 4

Preparation time 15 minutes, Cooking time 1¾ hours

Ingredients:
1 tablespoon olive oil
2 red onions, chopped
1 carrot, peeled and diced
1 celery stick, diced
1 red pepper, cored, deseeded and chopped
1 yellow pepper, cored, deseeded and chopped
1 red chilli, deseeded and finely chopped
1 teaspoon smoked paprika
1 teaspoon ground cumin
bunch of coriander, roughly chopped
400 g (13 oz) cooked turkey, roughly chopped or shredded
400 g (13 oz) can butter beans, rinsed and drained
2 x 400 g (13 oz) can chopped tomatoes
juice of 1 lime
600 g (1¼ lb) cooked basmati rice, to serve

Method:
Heat the oil in a flameproof casserole, add the onions, carrot, celery, peppers and chilli and cook for 5 minutes. Add the paprika, cumin and chopped stalks of the coriander, and cook for a further 5 minutes, stirring occasionally, until the vegetables are softened. Add the turkey, beans and tomatoes, mix well and cover with a lid.

Transfer to a preheated oven, 180°C (350°F), Gas Mark 4, for 1½ hours, checking every 30 minutes and adding a little water if it starts to look dry.

Remove from the oven, stir in the lime juice and chopped coriander leaves. Serve with the cooked rice.

For turkey & rice noodle stir-fry, cook 300 g (10 oz) rice noodles according to the packet instructions. Heat 1 teaspoon sunflower oil in a wok and fry 400 g (13 oz) cooked turkey, sliced into strips, for 2 minutes.

Add 325 g (11 oz) trimmed green beans, 1 sliced red onion and 2 sliced garlic cloves and stir-fry for a further 4–5 minutes. Stir in the juice of 1 lime, 1 teaspoon chilli powder, 1 diced red chilli and 1 tablespoon gluten-free fish sauce. Add 1 tablespoon chopped mint, 2 tablespoons chopped coriander and the drained rice noodles and toss well before serving. Calories per serving 441

turkey chilli

nasi goreng

How to make nasi goreng recipe - Calories per serving 447

Serves 4

Preparation time 15 minutes, Cooking time 10 minutes

Ingredients:
2 large eggs
3 tablespoons sunflower oil
1 tablespoon tomato purée
1 tablespoon gluten-free ketjap manis (sweet dark soy sauce)
625 g (1¼ lb) cooked rice
1 tablespoon gluten-free light soy sauce
5 cm (2 inch) piece of cucumber, quartered lengthways and sliced
8 spring onions, thinly sliced on the diagonal
salt and pepper

Spice paste:
2 tablespoons vegetable oil
4 garlic cloves, roughly chopped
50 g (2 oz) shallots, roughly chopped
25 g (1 oz) roasted salted peanuts
6 medium-hot red chillies, deseeded and chopped
1 teaspoon salt

Method:
Make the spice paste. Place all of the ingredients in a blender or food processor and whizz to a smooth paste, or grind using a pestle and mortar.

Beat the eggs and season. Heat 1 tablespoon of the sunflower oil in a small frying pan over a medium-high heat, pour in a third of the beaten egg and cook until set on top. Flip, cook for a few more seconds, then turn out and roll up tightly. Repeat twice more with the remaining egg. Slice the omelettes across into thin strips.

Heat a wok over a high heat until smoking. Add 2 tablespoons of the oil and the spice paste and stir-fry for 1–2 minutes. Add the tomato purée and ketjap manis and cook for a few seconds, then tip in the cooked rice and stir-fry over a high heat for 2 minutes until heated through.

Add the strips of omelette and stir-fry for a further 1 minute, then add the soy sauce, cucumber and most of the spring onions and toss together well. Spoon into 4 bowls, scatter over the remaining spring onions and serve.

For quick spicy rice broth, tip 400 g (13 oz) cooked rice into a saucepan with 200 ml (7 fl oz) coconut milk, 600 ml (1 pint) hot gluten-free vegetable stock, 2 tablespoons tomato purée and 1 tablespoon mild curry powder.

Bring to the boil and cook over a high heat for 4–5 minutes. Remove from the heat and stir in 6 finely shredded spring onions and ¼ cucumber, finely shredded. Season, ladle into 4 bowls and serve. Calories per serving 245

nasi goreng

sausage and bean stew

How to make sausage and bean stew recipe - Calories per serving 472

Serves 4

Preparation time 10 minutes, Cooking time 20–25 minutes

Ingredients:
1 tablespoon olive oil
1 onion, chopped
2 garlic cloves, crushed
2 carrots, peeled and diced
4 good-quality gluten-free sausages
500 ml (17 fl oz) gluten-free chicken stock
400 g (13 oz) can cherry tomatoes
400 g (13 oz) can butter beans, rinsed and drained
200 g (7 oz) Savoy cabbage, thickly shredded
large bunch of parsley, chopped
salt and pepper
840 g (1¾ lb) mashed potatoes, to serve

Method:
Heat the oil in a large flameproof casserole, add the onion and fry for 4–5 minutes until softened, then add the garlic and carrots and cook for a further 2–3 minutes.

Add the sausages and cook for 6–8 minutes, turning occasionally, until just golden.

Pour in the stock, tomatoes, beans, cabbage and half the chopped parsley and simmer for 6–8 minutes until the sausages are cooked through and the cabbage is tender. Season to taste and sprinkle with the remaining parsley. Serve with the mashed potatoes.

For sausage & bean breakfast, chop the sausages into bite-sized pieces and cook in a frying pan with ½ tablespoon olive oil for 5–6 minutes until browned. Add the butter beans and cherry tomatoes, season and simmer for 10–12 minutes.

Stir in 1 tablespoon chopped parsley, then make 4 dips in the mixture. Break 1 egg into each dip and cook for 6–8 minutes until the sausages and eggs are cooked through. (If you prefer your eggs cooked more, finish by placing the dish under the grill before serving.) Calories per serving 309

sausage and bean stew

butternut and coconut curry

How to make butternut and coconut curry recipe - Calories per serving 470

Serves 4

Preparation time 10 minutes, Cooking time 30 minutes

Ingredients:
1 tablespoon vegetable oil
1 large onion, sliced
2 green chillies, deseeded and sliced
50 g (2 oz) fresh root ginger, peeled and grated
4 teaspoons Thai curry paste
2 garlic cloves, crushed
2 x 400 ml (14 fl oz) cans low-fat coconut milk
500 g (1 lb) butternut squash, peeled, deseeded and cut into bite-sized pieces
100 g (3½ oz) red lentils
200 g (7 oz) baby spinach leaves
bunch of coriander, chopped
400 g (13 oz) cooked basmati rice, to serve

Method:
Heat the oil in a saucepan, add the onion and fry for 3–4 minutes until softened, then add the chillies, ginger, curry paste and garlic and cook, stirring, for a further 2 minutes.

Pour in the coconut milk and bring to the boil, then add the squash. Reduce the heat and simmer for 12 minutes, then stir in the lentils and simmer for a further 10 minutes until the squash is tender and the lentils have softened.

Stir in the spinach leaves and coriander and cook for 2 minutes until wilted. Serve with the cooked rice.

For roasted butternut & lentil salad, toss 750 g (1¾ lb) chopped butternut squash and 2 red onions, cut into wedges, with 1 tablespoon olive oil, 1 crushed garlic clove and 2 teaspoons thyme leaves.

Roast in a preheated oven, 200°C (400°F), Gas Mark 6, for 25– 30 minutes until tender. Meanwhile, whisk together 1 tablespoon balsamic vinegar, 1 tablespoon olive oil and 1 teaspoon gluten-free wholegrain mustard in a small bowl.

Place 2 rinsed and drained 400 g (13 oz) cans Puy lentils in a serving bowl, add 150 g (5 oz) halved cherry tomatoes and 100 g (3½ oz) baby spinach leaves, then toss with the dressing.

Add the roasted vegetables, toss again and serve sprinkled with 100 g (3½ oz) crumbled feta cheese. Calories per serving 376

butternut and coconut curry

chicken with spinach and ricotta

How to make chicken with spinach and ricotta recipe - Calories per serving 441

Serves 4

Preparation time 10 minutes, Cooking time 25 minutes

Ingredients:
4 boneless, skinless chicken breasts, about 125 g (4 oz) each
125 g (4 oz) ricotta cheese
125 g (4 oz) cooked spinach, squeezed dry
¼ teaspoon grated nutmeg
8 slices of Parma ham
2 tablespoons olive oil, plus extra for drizzling
salt and pepper

To serve
lemon wedges
rocket leaves

Method:
Make a long horizontal slit through the thickest part of each chicken breast without cutting right through.

Crumble the ricotta into a bowl. Chop the spinach and mix into the ricotta with the nutmeg. Season with salt and pepper.

Divide the stuffing between the slits in the chicken breasts and wrap each one in 2 pieces of Parma ham, winding it around the chicken to cover the meat totally.

Heat the oil in a shallow ovenproof pan, add the chicken breasts and cook for 4 minutes on each side, or until the ham starts to brown. Transfer to a preheated oven, 200°C (400°F), Gas Mark 6, and cook for 15 minutes until the chicken is cooked through. Serve with lemon wedges and rocket leaves drizzled with olive oil.

For chicken with mozzarella & sun-dried tomatoes, omit the ricotta, spinach and nutmeg, and stuff each chicken breast with a 40 g (1½ oz) slice of mozzarella cheese and a drained piece of sun-dried tomato. Season well with pepper and continue as for Chicken with spinach & ricotta. Calories per serving 471

chicken with spinach and ricotta

beetroot and goats cheese risotto

How to make beetroot and goats cheese risotto recipe - Calories per serving 451

Serves 4

Preparation time 10 minutes, Cooking time 25 minutes

Ingredients:
½ tablespoon olive oil
1 large onion, chopped
1 litre (1¾ pints) gluten-free vegetable stock
100 ml (3½ fl oz) water
400 g (13 oz) ready-cooked fresh beetroot, coarsely grated
2 garlic cloves, peeled and chopped
300 g (10 oz) risotto rice
100 ml (3½ fl oz) red wine
1 tablespoon grated Parmesan cheese
2 tablespoons chopped dill
75 g (3 oz) goats’ cheese, chopped
salt and pepper

Method:
Heat the oil in a saucepan, add the onion and fry for 5 minutes until softened.

Meanwhile, pour the stock and measurement water into a separate saucepan, add half the beetroot and gently heat.

Add the garlic to the onion and cook for a further 1 minute, then stir in the rice. Pour over the wine and allow it to sizzle. When the liquid is reduced, add a ladle of the hot beetroot stock and stir. Continue to cook and stir until the liquid has been absorbed, then repeat with another ladle of stock. Continue cooking until almost all of the stock is used and the rice is al dente.

Stir in the remaining grated beetroot and cook, stirring, until the risotto is creamy.

Add the Parmesan and dill, season to taste, then divide between 4 bowls. Top with the goats’ cheese and serve.

For beetroot & goats’ cheese salad, cook 4 raw beetroots in a saucepan of salted boiling water for 30–40 minutes until tender. Drain, then peel off the skins. Cut each beetroot into wedges and toss in a salad bowl with 250 g (8 oz) crumbled goats’ cheese, 75 g (3 oz) watercress, 3 tarragon sprigs, leaves stripped and torn, ¼ sliced cucumber, 2 tablespoons balsamic vinegar and 2 tablespoons extra virgin olive oil. Serve sprinkled with 2 tablespoons toasted pumpkin seeds and pepper. Calories per serving 342

beetroot and goats cheese risotto

roasted salmon and vegetables

How to make roasted salmon and vegetables recipe - Calories per serving 457

Serves 4

Preparation time 15 minutes, Cooking time 40–45 minutes

Ingredients:
600 g (1¼ lb) sweet potatoes, peeled and cut into wedges
1 large fennel bulb, cut into 8 wedges
2 garlic cloves, chopped
small bunch of parsley, chopped
2 tablespoons olive oil
1 tablespoon chopped mint
4 salmon fillets, about 125 g (4 oz) each, skin scored 3 times
grated rind and juice of 1 lemon
pepper

To serve
25 g (1 oz) Parmesan cheese shavings
lemon wedges

Method:
Cook the sweet potatoes and fennel in a saucepan of boiling water for 4 minutes, then drain. Transfer to a roasting tin and sprinkle with the garlic, pepper, half the parsley and the olive oil. Toss together. Roast in a preheated oven, 220°C (425°F), Gas Mark 7, for 20–25 minutes until the vegetables are tender and golden.

Meanwhile, rub the remaining parsley and the mint into the scored salmon skin. Set aside.

Lay the salmon, skin side up, on top of the vegetables, sprinkle with the lemon rind and juice and roast for a further 15 minutes, or until the fish is cooked through and the vegetables are tender.

Sprinkle with the Parmesan shavings and serve with lemon wedges.

For fennel & salmon soup, heat 1 tablespoon olive oil in a pan, add 2 chopped shallots and fry for 2–3 minutes. Add 400 g (13 oz) new potatoes and 2 chopped fennel bulbs and cook for a further 3–4 minutes.

Pour in 900 ml (1½ pints) glutenfree vegetable stock and simmer for 10–12 minutes until the vegetables are tender.

Blend with a hand-hand blender, then return to the heat, season and drop in 400 g (13 oz) skinless salmon fillet, cut into chunks, and cook for 3–4 minutes until the fish is cooked through. Ladle into 4 bowls and serve sprinkled with chopped parsley. Calories per serving 325

roasted salmon and vegetables

prawn and spinach curry

How to make prawn and spinach curry recipe - Calories per serving 474

Serves 4

Preparation time 10 minutes, Cooking time 12–15 minutes

Ingredients:
4 tomatoes
2 tablespoons groundnut oil
2 red onions, chopped
2.5 cm (1 inch) piece of fresh root ginger, peeled and grated
4 garlic cloves, sliced
¼ teaspoon chilli powder
½ teaspoon turmeric
1 teaspoon ground coriander
400 ml (14 fl oz) can reduced-fat coconut milk
150 g (5 oz) spinach, chopped
425 g (14 oz) raw peeled king prawns
1 tablespoon toasted flaked almonds
600 g (1¼ lb) cooked basmati rice, to serve

Method:
Place the tomatoes in a heatproof bowl and pour over boiling water to cover. Leave for 1–2 minutes, then drain, cut a cross at the stem end of each tomato and peel off the skins and chop.

Heat the oil in a wok or large frying pan, add the onions, ginger and garlic and stirfry for 2–3 minutes. Add the spices and cook for a further 2–3 minutes, then add the tomatoes. Pour in the coconut milk and bring to a simmer. Gradually add the spinach, stirring until wilted. Cook for 4–5 minutes.

Stir in the prawns and cook for a further 2 minutes, or until the prawns turn pink and are cooked through. Sprinkle with the almonds and serve with the cooked rice.

For prawn & spinach soufflés, heat 1 tablespoon olive oil in a pan, add 225 g (7½ oz) baby spinach leaves and cook for 2–3 minutes until wilted. Meanwhile, melt 45 g (1½ oz) butter in a saucepan, then stir in 45 g (1½ oz) gluten-free plain flour to make a roux.

Gradually whisk in 350 ml (12 fl oz) milk and cook, stirring continuously, for 2–3 minutes until the sauce is thick and smooth. Stir in 50 g (2 oz) grated Parmesan cheese, season and pour into a large bowl. Stir in the spinach and leave to cool for 3–4 minutes.

Put 3 cooked peeled king prawns in each of 4 greased ramekins, then place on a baking sheet. Whisk 4 egg yolks into the spinach sauce. Whisk 4 egg whites in a large clean bowl until stiff, then gently fold into the spinach mixture.

Spoon into the ramekins, running a finger around the rim to help even rising. Sprinkle over 2 tablespoons grated Parmesan cheese and bake in a preheated oven, 200°C (400°F), Gas Mark 6, for 20 minutes until risen and golden. Calories per serving 386

prawn and spinach curry

spicy tomato tagliatelle

How to make spicy tomato tagliatelle recipe - Calories per serving 442

Serves 4

Preparation time 5 minutes, Cooking time 10 minutes

Ingredients:
½ tablespoon olive oil
1 red chilli, deseeded and diced
5 cm (2 inch) piece of fresh root ginger, peeled and grated
3 garlic cloves, finely sliced
400 g (13 oz) can chopped tomatoes
1 teaspoon sugar
3–4 anchovy fillets in oil, drained
2 tablespoons chopped parsley
400 g (13 oz) gluten-free dried tagliatelle
salt and pepper
2 tablespoons grated Cheddar cheese, to serve

Method:
Heat the oil in a frying pan, add the chilli and ginger and cook for 1 minute, then add the garlic and cook for a further 1 minute.

Pour in the tomatoes, stir in the sugar and anchovies and bring to a simmer. Cook for 5–6 minutes. Add the parsley and season to taste.

Meanwhile, cook the tagliatelle in a saucepan of boiling water according to the packet instructions. Drain and return to the pan, then pour in the sauce and toss together well.

Serve sprinkled with the grated cheese.

For spicy tomato soup, heat 1 tablespoon olive oil in a saucepan, add 2 chopped onions, 1 peeled and chopped carrot and 3 cored, deseeded and chopped red peppers and cook for 10–12 minutes until softened. Add 3 sliced garlic cloves and 1 sliced red chilli and cook for a further 2–3 minutes. Pour in a 400 g (13 oz) can chopped tomatoes and 850 ml (1½ pints) gluten-free vegetable
stock and bring to the boil, then reduce the heat and simmer for 10–15 minutes. Blend using a hand-hand blender, then season. Ladle into 4 bowls and serve with a drizzle of olive oil and sprinkling of pepper. Calories per serving 163

spicy tomato tagliatelle

parsnip, lentil and walnut salad

How to make parsnip, lentil and walnut salad recipe -  Calories per serving 435

Serves 4

Preparation time 10 minutes, Cooking time 30–35 minutes

Ingredients:
4 parsnips, peeled and cut into batons
4 tablespoons olive oil
30 g (1 oz) walnuts
750 ml (1¼ pints) gluten-free vegetable stock
200 g (7 oz) Puy lentils
juice of ½ lemon
1 teaspoon clear honey
½ teaspoon gluten-free wholegrain mustard
½ garlic clove, crushed
25 g (1 oz) watercress
25 g (1 oz) rocket leaves
25 g (1 oz) baby spinach leaves
20 g (¾ oz) Parmesan cheese shavings

Method:
Place the parsnips in a roasting tin and drizzle with 1 tablespoon of the oil. Roast in a preheated oven, 200°C (400°F), Gas Mark 6, for 30–35 minutes until golden, adding the walnuts 5 minutes before the end of the cooking time.

Meanwhile, bring the stock to the boil in a saucepan, add the lentils and cook for 25–30 minutes until the lentils are just tender. Drain.

Whisk together the remaining oil, lemon juice, honey, mustard and garlic in a small bowl.

Transfer the lentils, walnuts and parsnips to a serving bowl, then toss together with the dressing and salad leaves. Serve topped with Parmesan shavings.

For curried parsnip & lentil soup, heat 1 tablespoon olive oil in a saucepan, add 3 peeled and chopped parsnips and cook for 2–3 minutes. Stir in 1 teaspoon curry powder and 50 g (2 oz) red lentils and cook for 1 minute, then stir in 900 ml (1½ pints) gluten-free vegetable stock. Simmer for 20–25 minutes until the parsnips are tender. Remove from the heat and blend with a hand-hand blender, adding a little milk to loosen if needed. Ladle into 4 bowls and serve sprinkled with 1 tablespoon chopped toasted walnuts and ½ tablespoon grated Parmesan cheese. Calories per serving 198

parsnip, lentil and walnut salad

smoked mackerel superfood salad

How to make smoked mackerel superfood salad recipe - Calories per serving 492

Serves 4

Preparation time 15 minutes, Cooking time 20 minutes

Ingredients:
500 g (1 lb) butternut squash, peeled, deseeded and cut into 1 cm (½ inch)
cubes
3 tablespoons olive oil
1 teaspoon cumin seeds
1 head of broccoli, cut into florets
200 g (7 oz) frozen or fresh peas
3 tablespoons quinoa
3 tablespoons mixed seeds
2 smoked mackerel fillets
juice of 1 lemon
½ teaspoon clear honey
½ teaspoon gluten-free Dijon mustard
100 g (3½ oz) red cabbage, shredded
4 tomatoes, chopped
4 ready-cooked fresh beetroots, cut into wedges
20 g (¾ oz) radish sprouts

Method:
Place the squash in a roasting tin and sprinkle with 1 tablespoon of the oil and the cumin seeds. Place in a preheated oven, 200°C (400°F), Gas Mark 6, for 15–18 minutes until tender. Leave to cool slightly.

Meanwhile, cook the broccoli in a saucepan of boiling water for 4–5 minutes until tender, adding the peas 3 minutes before the end of the cooking time. Remove with a slotted spoon and refresh under cold running water, then drain. Cook the quinoa in the broccoli water for 15 minutes, or according to the packet instructions, then drain and leave to cool slightly.

Heat a nonstick frying pan over a medium-low heat and dry-fry the seeds, stirring frequently, until golden brown. Set aside. Heat the mackerel fillets according to the packet instructions, then skin and break into flakes.

Whisk together the remaining oil, lemon juice, honey and mustard in a small bowl. Toss together all the ingredients, except the radish sprouts, with the dressing in a serving bowl. Serve topped with the sprouts.

For smoked mackerel superfood soup, heat 1 tablespoon oil in a saucepan and fry 1 chopped onion and 1 crushed garlic clove for 3–4 minutes. Add 625 g (1¼ lb) peeled, deseeded and diced butternut squash, 100 g (3½ oz) broccoli florets, 2 tablespoons quinoa, 600 ml (1 pint) gluten-free vegetable stock and 150 ml (¼ pint) orange juice and simmer for 15 minutes. Blend until smooth. Stir in 2
skinned, flaked smoked mackerel fillets and cook for 1 minute. Serve sprinkled with 2 tablespoons toasted pumpkin seeds. Calories per serving 416

smoked mackerel superfood salad

orange and prawn noodle salad

How to make orange and prawn noodle salad recipe - Calories per serving 459

Serves 4

Preparation time 10 minutes, Cooking time 5 minutes

Ingredients:
2 tablespoons sesame seeds
300 g (10 oz) rice noodles
2 oranges
300 g (10 oz) cooked peeled king prawns
100 g (3½ oz) watercress
1 red onion, finely sliced
3 tablespoons gluten-free sweet chilli dipping sauce
juice of 1 lime
2 Little Gem lettuces, leaves separated

Method:
Heat a nonstick frying pan over a medium-low heat and dry-fry the sesame seeds for 2 minutes, stirring frequently, until golden brown and toasted. Set aside.

Cook the rice noodles according to the packet instructions, then refresh under cold running water.

Segment the oranges over a bowl to catch the juice. Transfer the noodles to a large bowl, add the orange segments, prawns, watercress and onion and mix together.

Add the sweet chilli sauce and lime juice to the orange juice and whisk together. Pour over the noodle mixture and toss together.

Arrange the lettuce leaves on a large serving plate or 4 individual plates and top with the noodle salad. Sprinkle with the toasted sesame seeds and serve.

For prawn cocktail, mix together the grated rind of 1 orange, 4 tablespoons gluten-free mayonnaise and 1 tablespoon gluten-free tomato ketchup in a small bowl. Shred ½ small iceberg lettuce and divide between 4 glass bowls. Top with 400 g (13 oz) cooked peeled prawns, then pour over the mayonnaise. Serve sprinkled with 1 tablespoon toasted flaked almonds and 1 tablespoon chopped coriander. Calories per serving 237

orange and prawn noodle salad

grilled salmon with kale salad

How to make grilled salmon with kale salad recipe - Calories per serving 463

Serves 4

Preparation time 15 minutes, Cooking time 8–11 minutes

Ingredients:
1 tablespoon sunflower seeds
200 g (7 oz) kale, shredded
4 salmon fillets, about 150 g (5 oz) each
¼ small red cabbage, shredded
1 carrot, peeled and cut into matchsticks
1 avocado, peeled, stoned and sliced
100 g (3½ oz) cherry tomatoes, halved
2 tablespoons extra virgin olive oil
juice of ½ lime
½ teaspoon gluten-free Dijon mustard
½ teaspoon maple syrup
2 tablespoons chopped chives
pepper

Method:
Heat a nonstick frying pan over a medium-low heat and dry-fry the sunflower seeds for 2–3 minutes, stirring frequently, until slightly golden and toasted. Set aside.

Place the kale in a colander, then pour over boiling water to slightly wilt the kale. Refresh under cold running water and drain.

Cook the salmon fillets under a preheated hot grill for 3–4 minutes on each side, or until cooked through.

Meanwhile, toss the kale together with the cabbage, carrot, avocado and tomatoes in a serving bowl. Whisk together the remaining ingredients and pour over the salad.

Scatter the toasted seeds over the salad. Serve the salad with the salmon and sprinkle over a little pepper.

For Chinese-style kale with pan-fried tuna, heat 1 tablespoon sunflower oil in a wok and stir-fry 2 sliced garlic cloves for a few seconds, then add 200 g (7 oz) shredded kale. Toss around in the garlicky oil, then pour over 100 ml (3½ fl oz) boiling water and cook for 5–6 minutes until the kale has wilted. Meanwhile, heat 1 tablespoon olive oil in a separate frying pan and cook 4 x 150 g (5 oz) tuna steaks for 3–4 minutes on each side (depending on how rare you like your tuna). Stir 1 tablespoon gluten-free soy sauce and 1 tablespoon gluten-free oyster sauce into the kale and heat through. Serve topped with the tuna. Calories per serving 288

grilled salmon with kale salad

blackberry and apple crumbles

How to make blackberry and apple crumbles recipe - Calories per serving 358

Serves 4

Preparation time 10 minutes, Cooking time 22–25 minutes

Ingredients:
4 dessert apples, peeled, cored and thinly sliced
125 g (4 oz) blackberries
2 teaspoons caster sugar
100 g (3½ oz) gluten-free rolled oats
50 g (2 oz) unsalted butter, diced
40 g (1½ oz) dark muscovado sugar
25 g (1 oz) flaked almonds

Method:
Divide the apple slices and blackberries between 4 small ovenproof dishes or ramekins and sprinkle with the caster sugar.

Place the oats, butter, muscovado sugar and almonds in a food processor and blitz until the mixture resembles breadcrumbs. Spoon the oat mixture over the fruit.

Bake in a preheated oven, 190°C (375°F), Gas Mark 5, for 22–25 minutes until golden.

For blackberry & apple fool, whip 300 ml (½ pint) double cream until soft peaks form. Gently fold in 150 g (5 oz) unsweetened stewed apple and 125 oz (4 oz) lightly crushed blackberries. Divide between 4 glasses and chill until ready to serve. Calories per serving 416

blackberry and apple crumbles

caramelized autumn fruits

How to make caramelized autumn fruits recipe - Calories per serving 309

Serves 4

Preparation time 10 minutes, Cooking time 15–20 minutes

Ingredients:
60 g (2¼ oz) butter
60 g (2¼ oz) golden caster sugar
juice of 1 orange
3 dessert apples, peeled, cored and quartered
3 pears, peeled, cored and quartered
4 plums, halved and stoned

Method:
Heat the butter in a large frying pan, add the sugar and orange juice and cook, stirring, until the sugar dissolves. Increase the heat and cook for 6–8 minutes until the mixture turns golden.

Add the apples and pears and stir into the caramel. Cook for 4–5 minutes until they start to soften.

Stir in the plums and cook for a further 4–5 minutes until all the fruit is soft and coated in caramel. Serve warm.

For autumn fruit compote, place 2 cored and sliced apples, 2 cored and sliced pears, 4 halved and stoned plums, 6 ready-to-eat dried apricots, 6 pitted prunes, the juice of 2 oranges, 2 tablespoons clear honey, 3 cloves and 1 cinnamon stick in a large saucepan and bring to the boil, then reduce the heat and simmer for 8– 9 minutes. Spoon into 4 bowls and top each with 40 g (1½ oz) thick natural yogurt. Serve sprinkled with ground nutmeg. Calories per serving 246

caramelized autumn fruits

chocolate cake

How to make chocolate cake recipe - Calories per serving 392

Serves 6

Preparation time 5 minutes, Cooking time 35–40 minutes

Ingredients:
75 g (3 oz) coconut oil, melted, plus extra for greasing
400 g (13 oz) can kidney beans, rinsed and drained
100 g (3½ oz) rice flour
50 g (2 oz) gluten-free cocoa powder, plus extra for sifting
1½ teaspoons gluten-free baking powder
125 g (4 oz) light muscovado sugar
3 large eggs
raspberries, to serve

Method:
Grease a 20 cm (8 inch) spring-form cake tin with coconut oil and line the base with nonstick baking paper.

Place all the ingredients in a food processor or blender and blitz to a smooth batter, then spoon the mixture into the prepared tin.

Bake in a preheated oven, 180°C (350°F), Gas Mark 4, for 35–40 minutes until a skewer inserted into the centre comes out clean. Leave to cool slightly in the tin, then turn out on to a wire rack and leave to cool completely before serving.

Sift with cocoa powder and serve with a few raspberries.

For chocolate mousse, melt 225 g (7½ oz) chopped gluten-free plain dark chocolate in a heatproof bowl set over a pan of gently simmering water, making sure the bottom of the bowl does not touch the water. Add 10 g (⅓ oz) butter, 1 tablespoon brandy (optional) and 3 large egg yolks, one at a time, stirring until combined. Leave to cool slightly. Whisk 3 egg whites in a large clean bowl until just stiff. In a separate bowl, beat 150 ml (¼ pint) double cream until lightly whipped, then fold the cream and egg whites into the chocolate mixture. Spoon into 6 small glasses or ramekins and chill for at least 1 hour before serving. Calories per serving 383

chocolate cake

hazelnut, chocolate and pear cake

How to make hazelnut, chocolate and pear cake recipe - Calories per serving 319 (not including crème fraîche)

Serves 8

Preparation time 20 minutes, plus cooling, Cooking time 45 minutes

Ingredients:
85 g (3 oz) butter, diced, plus extra for greasing
85 g (3 oz) gluten-free plain dark chocolate, broken into pieces
1 tablespoon Amaretto liqueur
3 eggs, separated
85 g (3 oz) caster sugar
85 g (3 oz) hazelnuts, toasted and ground
3 pears, peeled, halved and cored
icing sugar, for dusting

Method:
Grease a 25 cm (10 inch) loose-bottomed cake tin with butter and line the base with nonstick baking paper.

Melt the butter and chocolate in a heatproof bowl set over a pan of gently simmering water, making sure the bottom of the bowl does not touch the water. Remove from the heat, stir in the Amaretto and leave to cool.

Whisk the egg yolks and sugar in a bowl until pale and thick. Fold into the chocolate mixture with the ground hazelnuts. Whisk the egg whites in a separate clean bowl until soft peaks form, then carefully fold 2 tablespoons of the mixture into the chocolate mixture. Repeat until all the whites are folded in.

Spoon the mixture into the prepared tin and level the top. Arrange the pear halves over the mixture, cut side down.

Bake in a preheated oven, 180°C (350°F), Gas Mark 4, for 40 minutes until the pears are soft and the cake is cooked through. Leave to cool slightly in the tin, then turn out on to a wire rack and leave to cool completely.

Dust with icing sugar and serve with low-fat crème fraîche, if liked.

hazelnut, chocolate and pear cake

sweet french toast with berries

How to make sweet french toast with berries recipe - Calories per serving 370

Serves 4

Preparation time 15 minutes, Cooking time 4–6 minutes

Ingredients:
2 oranges
400 g (13 oz) fat-free Greek yogurt
100 g (3½ oz) blueberries
100 g (3½ oz) strawberries, hulled and quartered
2 eggs, beaten
50 g (2 oz) caster sugar
2 tablespoons sesame seeds
pinch of ground cinnamon
25 g (1 oz) unsalted butter
4 slices of gluten-free bread

Method:
Grate the rind of the oranges, then stir into the yogurt and chill. Segment the oranges over a bowl to catch the juice.

Place the blueberries and strawberries in bowl. Add the orange segments and pour over the juice.

Whisk together the eggs, sugar, sesame seeds and ground cinnamon in a shallow bowl.

Melt the butter in a large frying pan over a medium heat. Dip the slices of bread into the egg mixture, then transfer to the pan and cook for 2–3 minutes on each side until golden.

Serve each slice of French toast topped with a quarter of the fruit and a dollop of the yogurt, with the juices poured over.

For warm berry compote & yogurt, place 125 g (4 oz) raspberries, 125 g (4 oz) blueberries and 200 g (7 oz) hulled and halved strawberries in a small saucepan with 2 tablespoons clear honey and heat through for 6–7 minutes, stirring occasionally. Divide 500 g (1 lb) fat-free Greek yogurt between 4 small bowls or glasses and pour over the warm compote. Serve immediately. Calories per serving 145

sweet french toast with berries

blueberry pancakes

How to make blueberry pancakes recipe - Calories per serving 363

Serves 4

Preparation time 5 minutes, Cooking time 10–15 minutes

Ingredients:
125 g (4 oz) gluten-free self-raising flour
1 teaspoon gluten-free baking powder
1 egg
150 ml (¼ pint) soya milk
25 g (1 oz) unsalted butter, melted
100 g (3½ oz) blueberries
1 tablespoon olive oil

To serve
4 tablespoons crème fraîche
4 teaspoons maple syrup

Method:
Mix together the flour and baking powder in a large bowl. Whisk together the egg and milk in a jug, then pour into the dry ingredients and whisk until smooth. Whisk in the melted butter, then stir in 75 g (3 oz) of the blueberries.

Heat the oil in a frying pan over a medium heat, then spoon tablespoons of the mixture into the pan. Cook for 3–4 minutes until golden underneath, then flip the pancakes over and cook for a further 2–3 minutes. Remove from the pan and keep warm. Repeat with the remaining batter.

Serve with the remaining blueberries, dollops of crème fraîche and a drizzle of maple syrup.

For blueberry smoothies, place 750 ml (1¼ pints) apple juice, 400 g (13 oz) natural yogurt, 3 chopped bananas and 500 g (1 lb) blueberries in a blender or food processor and blend until smooth, adding a little milk if too thick. Pour into 4 glasses to serve. Calories per serving 258

blueberry pancakes

granola

How to make granola recipe - Calories per serving 305

Serves 4

Preparation time 5 minutes, plus cooling, Cooking time 20 minutes

Ingredients:
½ tablespoon sunflower oil
1 tablespoon maple syrup
½ tablespoon clear honey
75 g (3 oz) gluten-free rolled oats
15 g (½ oz) sunflower seeds
1 tablespoon sesame seeds
15 g (½ oz) pumpkin seeds
25 g (1 oz) flaked almonds
25 g (1 oz) dried cranberries
15 g (½ oz) desiccated coconut

To serve
400 g (13 oz) natural yogurt
320 g (11 oz) strawberries, hulled and halved if large

Method:
Mix together the oil, maple syrup and honey in a bowl, then add the oats, seeds and almonds and mix well.

Spread the mixture over a baking sheet and bake in a preheated oven, 120°C (250°F), Gas Mark ½, for 10 minutes. Stir in the cranberries and coconut, then return to the oven and cook for a further 10 minutes – keep an eye on the mixture as nuts and seeds can burn very easily.

Spoon on to a tray and leave to cool, then divide between 4 bowls and serve with the yogurt and strawberries.

For bircher muesli, mix together 75 g (3 oz) gluten-free rolled oats, 75 ml (3 fl oz) apple juice, a large pinch each of ground cinnamon and nutmeg, 1 grated dessert apple, 1 tablespoon chopped pecan nuts, 1 tablespoon dried cranberries and 150 ml (¼ pint) water in a large bowl. Cover and leave to soak overnight in the refrigerator. Stir in 2 tablespoons low-fat natural yogurt, divide into 4 bowls and serve sprinkled with 2 tablespoons fresh raspberries. Calories per serving 211

granola

mackerel curry

How to make mackerel curry recipe - Calories per serving 381

Serves 4

Preparation time 10 minutes, Cooking time 15–20 minutes

Ingredients:
1 green chilli, deseeded and chopped
1 teaspoon ground coriander
½ teaspoon turmeric
4 garlic cloves
2.5 cm (1 inch) piece of fresh root ginger, peeled and sliced
1 teaspoon sunflower oil
1 tablespoon coconut oil
1 teaspoon cumin seeds
1 large onion, sliced
150 ml (¼ pint) coconut milk
250 ml (8 fl oz) water
450 g (14½ oz) mackerel fillets, cut into 5 cm (2 inch) pieces
small handful of coriander leaves, roughly torn
salt and pepper

Method:
Place the chilli, ground coriander, turmeric, garlic, ginger and sunflower oil in a blender or food processor and blend together to make a smooth paste.

Heat the coconut oil in a wok or frying pan over a medium heat, add the spice paste and the cumin seeds and cook for 2–3 minutes.

Add the onion to the pan and cook for 1–2 minutes, then pour in the coconut milk and measurement water. Bring to the boil, then reduce the heat and simmer for 5 minutes. Season with salt and pepper.

Add the mackerel pieces to the pan and cook for 6–8 minutes until the fish is cooked through, then stir in the coriander leaves.

For mackerel, beetroot & horseradish salad, cut 425 g (14 oz) raw beetroot into 4–6 wedges, place in a roasting tin with 2 tablespoons olive oil, 2 teaspoons cumin seeds, 2 tablespoons thyme and 2 teaspoons clear honey and mix to coat. Roast in a preheated oven, 200°C (400°F), Gas Mark 6, for 25 minutes until tender. Meanwhile, whisk together 2 tablespoons gluten-free creamed horseradish, 4 tablespoons lemon juice and 150 ml (¼ pint) low-fat natural yogurt in a small bowl. Heat 4 x 85 g (3 oz) smoked mackerel fillets according to the packet instructions, then flake into large flakes. Place a few small handfuls of baby spinach leaves on to 4 plates and scatter over the mackerel and beetroot. Sprinkle with the horseradish dressing and serve. Calories per serving 412

mackerel curry

roasted veggie and quinoa salad

How to make roasted veggie and quinoa salad recipe - Calories per serving 372

Serves 4

Preparation time 5 minutes, Cooking time 20–25 minutes

Ingredients:
3 courgettes, cut into chunks
2 red peppers, cored, deseeded and cut into chunks
2 red onions, cut into wedges
1 large aubergine, cut into chunks
3 garlic cloves, peeled
3 tablespoons olive oil
150 g (5 oz) quinoa
2 tablespoons green pesto or sun-dried tomato paste
1 tablespoon balsamic vinegar
75 g (3 oz) rocket leaves

Method:
Put all the vegetables and garlic on a large baking sheet and drizzle over the olive oil. Place in a preheated oven, 220°C (425°F), Gas Mark 7, for 20–25 minutes until tender and beginning to char.

Meanwhile, cook the quinoa in a saucepan of boiling water according to the packet instructions, then drain well.

Whisk together the pesto or tomato paste and balsamic vinegar in a small bowl. Place the roasted vegetables, rocket and quinoa in a large serving bowl and stir in the dressing. Serve warm.

For quinoa with salmon & watercress, cook the quinoa as for Roasted veggie & quinoa salad. Meanwhile, place 2 large pieces of skinless salmon fillet, about 300g (10 oz) in total, in a nonstick frying pan and cook for 3 minutes on each side until crisp and just cooked through, then flake. Whisk together 200 g (7 oz) light crème fraîche, the grated rind and juice of 1 orange and 1 tablespoon gluten-free wholegrain mustard in a small bowl. Stir the dressing into the quinoa with the flaked salmon and a bunch of chopped watercress. Calories per serving 381

roasted veggie and quinoa salad

pork, apple and ginger stir-fry

How to make pork, apple and ginger stir-fry recipe - Calories per serving 357

Serves 4

Preparation time 15 minutes, Cooking time 12–15 minutes

Ingredients:
2 tablespoons sesame seeds
1 tablespoon coconut oil
300 g (10 oz) pork fillet, in strips
2 garlic cloves, chopped
5 cm (2 inch) piece of fresh root ginger, peeled and cut into matchsticks
1 green chilli, deseeded and chopped
2 apples, cored and cut into wedges
2 carrots, peeled and cut into matchsticks
150 g (5 oz) broccoli florets
300 g (10 oz) ribbon rice noodles
juice of 1 lime

Method:
Heat a nonstick frying pan over a medium-low heat and dry-fry the sesame seeds for 2 minutes, stirring frequently, until golden and toasted. Set aside.

Heat the oil in a wok or large frying pan, add the pork and stir-fry for 6–8 minutes until lightly browned. Add the garlic, ginger, chilli, apples and vegetables and stirfry for a further 4–5 minutes, or until the pork is cooked through.

Meanwhile, cook the noodles according to the packet instructions, then add to the stir-fry with the lime juice and toss all the ingredients together.

Serve sprinkled with the toasted sesame seeds.

For grilled pork steaks with apple & ginger coleslaw, cook 4 x 150 g (5 oz) pork steaks under a preheated hot grill for 3–4 minutes on each side, or until cooked through. Meanwhile, finely slice 1 small white cabbage, 2 celery sticks and 1 cored and deseeded red pepper and place in a bowl. Add 2 peeled and grated carrots and 2 peeled, cored and grated apples and mix well. Mix together 2
tablespoons natural yogurt, a 2.5 cm (1 inch) piece of fresh root ginger, peeled and grated, and 1 tablespoon gluten-free mayonnaise in a small bowl, then stir into the coleslaw with 2 tablespoons chopped coriander. Serve with the grilled pork. Calories per serving 386

pork, apple and ginger stir-fry

mushroom chilli

How to make mushroom chilli recipe - Calories per serving 347

Serves 4

Preparation time 10 minutes, Cooking time 15–20 minutes

Ingredients:
1 tablespoon olive oil
1 onion, diced
2 red chillies, deseeded and finely diced
1 garlic clove, crushed
2 teaspoons ground cumin
400 g (13 oz) mixed mushrooms, chopped
400 g (13 oz) can chopped tomatoes
1 tablespoon tomato purée
400 g (13 oz) can red kidney beans, rinsed and drained
2–3 tablespoons water
2 tablespoons chopped parsley
salt and pepper
600 g (1¼ lb) cooked basmati rice, to serve

Method:
Heat the oil in a frying pan, add the onion and fry for 2–3 minutes until starting to soften. Stir in the chillies, garlic and cumin and cook for a further 2 minutes.

Add the mushrooms, tomatoes, tomato purée, kidney beans and measurement water, bring to a simmer and cook for 12–15 minutes.

Season to taste and stir in the chopped parsley, then serve with the cooked basmati rice.

For garlic mushrooms on toast, heat 1 tablespoon olive oil in a frying pan, add 400 g (13 oz) sliced chestnut mushrooms and fry for 4–5 minutes until softened. Add 2 finely chopped garlic cloves and cook for 1 minute, then stir in 2 tablespoons crème fraîche. Meanwhile, toast 4 thick slices of gluten-free bread. Season the mushrooms to taste and pour over the toast. Serve sprinkled with 1 tablespoon chopped parsley. Calories per serving 200

mushroom chilli

baked sole with fennel pesto

How to make baked sole with fennel pesto recipe - Calories per serving 370

Serves 4

Preparation time 20 minutes, Cooking time 15 minutes

Ingredients:
1 fennel bulb, roughly chopped
2 tablespoons chopped dill
50 g (2 oz) toasted pine nuts
2 tablespoons ground almonds
50 g (2 oz) Parmesan cheese, grated
juice of ½ lemon
100 ml (3½ fl oz) olive oil, plus 1 tablespoon for drizzling
4 lemon sole fillets, about 175 g (6 oz) each, skinned
2 courgettes
200 g (7 oz) green beans
2 tomatoes, chopped

Method:
Place the fennel in a blender or food processor and blend to a purée. Add the dill, pine nuts, ground almonds, cheese and lemon juice and blitz to combine. With the motor still running, slowly pour in the 100 ml (3½ fl oz) olive oil through the feed tube until combined.

Lay the sole fillets on a board, skinned side up, and spread with the fennel pesto. Using a vegetable peeler, slice the courgettes into long, thin strips, then place 2–3 slices on each sole fillet. Roll up the fish and place in an ovenproof dish.

Drizzle with the remaining oil, cover with foil and bake in a preheated oven, 190°C (375°F), Gas Mark 5, for 15 minutes until cooked through.

Meanwhile, cook the green beans in a steamer, then toss with the tomatoes and divide between 4 plates. Top each with a sole fillet and serve.

For sole & fennel soup, heat 1 tablespoon olive oil in a large saucepan, add 1 chopped onion and 2 sliced garlic cloves and cook for 2 minutes until starting to soften. Add 2 thinly sliced fennel bulbs and cook for a further 8 minutes. Stir in 100 ml (3½ fl oz) white wine and cook for 2 minutes, then add 500 ml (17 fl oz) hot gluten-free fish stock, 2 x 400 g (13 oz) cans chopped tomatoes and salt and pepper. Bring to the boil, then reduce the heat and simmer for 5 minutes. Add 625 g (1¼ lb) chopped skinned sole fillets and cook for 3 minutes, or until cooked through. Stir in 2 tablespoons chopped parsley and serve with gluten-free crusty bread. Calories per serving 245 (not including bread)

baked sole with fennel pesto

potato drop scones

How to make potato drop scones recipe - Calories per serving 399

Serves 4

Preparation time 10 minutes, Cooking time 20–25 minutes

Ingredients:
550 g (1 lb 3 oz) potatoes, peeled and chopped
1½ teaspoons gluten-free baking powder
2 eggs
4–5 tablespoons skimmed milk
1 tablespoon sunflower oil
salt and pepper

To serve
4 eggs
8 bacon rashers

Method:
Cook the potatoes in a saucepan of boiling water for 12–15 minutes until tender. Drain, then return to the pan and mash until smooth. Beat in the baking powder, eggs and enough of the milk to form a smooth mixture the consistency of thick cream. Season well.

Heat the oil in a frying pan and drop in heaped dessertspoons of the mixture. Cook for 3–4 minutes, turning once, until golden brown. Remove from the pan and keep warm. Repeat with the remaining mixture.

Meanwhile, bring a saucepan of water to a gentle simmer and stir with a large spoon to create a swirl. Break 2 eggs into the water and cook for 3–4 minutes. Remove with a slotted spoon and keep warm. Repeat with the remaining eggs.

Cook the bacon under a preheated hot grill for 5–6 minutes, or until crisp.

Serve the drop scones with the bacon and poached eggs.

potato drop scones

teriyaki chicken salad

How to make teriyaki chicken salad recipe - Calories per serving 320

Serves 4

Preparation time 20 minutes, plus marinating, Cooking time 20–25 minutes

Ingredients:
4 boneless, skinless chicken breasts, about 125 g (4 oz) each
2 tablespoons sunflower oil
4 tablespoons gluten-free soy sauce
2 garlic cloves, finely chopped
2.5 cm (1 inch) piece of fresh root ginger, peeled and finely grated
2 tablespoons sesame seeds
2 tablespoons sunflower seeds
2 tablespoons pumpkin seeds
juice of 2 limes
100 g (3½ oz) herb salad
½ small iceberg lettuce, torn into bite-sized pieces
50 g (2 oz) alfalfa or broccoli sprouting seeds

Method:
Put the chicken breasts into a shallow non-metallic dish. Spoon three-quarters of the oil over the chicken, then add half the soy sauce, the garlic and ginger. Turn the chicken to coat in the mixture, cover with clingfilm and leave to marinate in the refrigerator for 30 minutes.

Heat a nonstick frying pan until hot. Lift the chicken out of the marinade, add to the pan and fry for 8–10 minutes on each side until dark brown and cooked through. Remove from the pan and set aside.

Heat the remaining oil in the pan, add the seeds and fry for 2–3 minutes until lightly toasted. Add the remaining marinade and remaining soy sauce and bring to the boil, then remove from the heat and mix in the lime juice.

Mix the herb salad, lettuce and sprouting seeds together, then divide on to 4 serving plates. Thinly slice the chicken and arrange on top. Spoon over the seed dressing and serve immediately.

For teriyaki chicken with oriental salad, marinate the chicken as for Teriyaki chicken salad and make a salad with 200 g (7 oz) carrots, cut into thin strips, 4 spring onions, cut into thin strips, 6 thinly sliced radishes and ½ small head of Chinese leaves, thinly shredded. Fry the chicken as for Teriyaki chicken salad, omit the seeds and then continue with the dressing as for Teriyaki chicken salad. Slice the chicken, arrange on the salad and drizzle with the warm dressing. Calories per serving 239

teriyaki chicken salad

beef olives

How to make beef olives recipe - Calories per serving 340

Serves 4

Preparation time 15 minutes, Cooking time 2¼ hours

Ingredients:
1 tablespoon olive oil
2 onions, chopped
4 mushrooms, chopped
2 streaky bacon rashers, chopped
1 garlic clove, chopped
1 teaspoon thyme leaves, chopped
4 topside steaks, about 150 g (5 oz) each
1 tablespoon gluten-free Dijon mustard
2 carrots, peeled and diced
2 celery sticks, diced
400 ml (14 fl oz) gluten-free beef stock
200 ml (7 fl oz) red wine
steamed cabbage and carrots, to serve

Method:
Heat half the oil in a frying pan, add half the onion, the mushrooms, bacon and garlic and fry for 3–4 minutes until softened. Stir in the thyme leaves.

Spread each steak with a quarter of the mustard, then divide the stuffing mixture between them, roll up and secure with kitchen string.

Heat the remaining oil in a flameproof casserole and brown the beef rolls on all sides, then remove from the pan and set aside. Add the remaining onion, the carrots and celery to the pan and cook for 3–4 minutes, then return the beef to the pan with the stock and wine. Bring to a simmer, cover and cook over a low heat for 2 hours.

Serve with steamed cabbage and carrots.

For serious beef sandwiches, cut 2 red onions into wedges, then toss with 1 tablespoon olive oil and 1 teaspoon cumin seeds. Place in a roasting tin and roast in a preheated oven, 200°C (400°F), Gas Mark 6, for 20–25 minutes until starting to char at the edges. Cook 4 x 150 g (5 oz) sirloin steaks in a hot griddle pan until cooked to your liking. Spread 4 thick slices of gluten-free bread with 1 teaspoon gluten-free horseradish sauce each. Top each one with a small handful of rocket leaves. Place the steaks on top, then divide the roasted red onion wedges between them and top with another 4 slices of bread. Serve with homemade chips, if liked. Calories per serving 465 (not including chips)

beef olives