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1 Green Beans with Tomatoes
Ingredients (serves 4)
30 mls/2 tbsp olive oil
1 large finely sliced onion
2 cloves of garlic, finely chopped
6 large plum tomatoes, coarsely peeled and de-seeded
450 g French green beans
16 stoned black olives
2 tsp lemon juice
Salt and freshly ground black pepper
¼ pint dry white wine (if disease inactive, otherwise omit)
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1 Heat oil, and add the onion and garlic for 5 mins, till the onion is softened but not browned
2 Add the chopped fresh plum tomatoes, white wine, sliced French green beans, black olives and lemon juice; cook over gentle heat for a further 20 mins. Stir from time to time until sauce is thickened & beans are just tender. Season with salt & black pepper to taste & serve.
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2. Grilled Red Mullet
Ingredients (serves 4)
4 red mullet (about 275g/10 oz each), cleaned
4 garlic cloves cut lengthways into thin slivers
75mls/5 tbsp olive oil
30 ml/2 tbsp balsamic vinegar
10 ml/2 tsp very finely chopped fresh rosemary or 5 ml/1 tsp dried rosemary
Coarse sea salt & freshly ground black pepper
Fresh rosemary sprigs & lemon wedges to garnish
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1 Cut 3 diagonal slits in both sides of each fish. Push the garlic slivers into the slits. Place the fish in a single layer in a shallow dish.
2 In a bowl, whisk together the oil, vinegar & rosemary, with ground black pepper to taste. Pour the mixture over the fish, cover with clear film and leave to marinate in a cool place for 1 hour.
3 Place the fish on the rack of a grill pan & grill for 5-6 mins on each side, turning once & brushing with marinade. Serve hot, sprinkled with coarse sea salt & garnished with fresh rosemary sprigs & lemon wedges. |
3. Tuna with Tomatoes
Ingredients (serves 4)
4 tuna steaks, about 2.5 cm/1 inch thick (175-200 g/6-7 oz each)
30-45 ml/2-3 tbsp olive oil
3-4 garlic cloves, finely chopped
60 ml/4 tbsp dry white wine (if disease inactive, otherwise omit)
3 plum tomatoes, peeled, seeded & chopped
5ml/1 tsp dried herbs de Province
Salt & freshly ground black pepper
Fresh basil leaves, to garnish
Scalloped potatoes, to serve
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1 Season the tuna steaks with salt & pepper. Set a heavy frying pan over high heat until very hot, add the oil & swirl to coat. Add tuna steaks & press down gently, then reduce heat to medium & cook for 6-8 mins, turning once, until just slightly pink in the centre.
2 Transfer the fish to a serving plate & cover to keep warm. Add the garlic to the frying pan & fry for 15-20 seconds, stirring, then pour in the wine & boil until it is reduced by half.
3 Add tomatoes & herbs & cook for 2-3 mins. Season & pour over the fish steaks. Garnish with basil & serve with scalloped potatoes. |
4. Roasted Chicken with Meditirranean Vegetables
Ingredients (serves 4)
1.75 kg roasting chicken
150 ml extra virgin olive oil
½ a lemon
Few sprigs of fresh thyme
450g small new potatoes
1 aubergine, cut into 2.5cm cubes
1 red pepper, seeded & quartered
8 large garlic cloves, unpeeled
1 fennel bulb, trimmed & quartered
Coarse salt & freshly ground black pepper
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1 Preheat oven to 200 degree C/400 degree F/Gas mark 6. Rub chicken all over with olive oil & season with pepper. Place lemon half inside the bird, with a sprig or two of fresh thyme. Put the chicken breast side down in a large roasting tin. Roast for about 30 mins.
2 Remove the chicken from the oven & season with salt. Turn the chicken right side up & baste with the juices from the tin. Surround the bird with the potatoes, roll them in the cooking juices, & return the roasting tin to the oven.
3 After 30 mins, add the aubergine, red pepper, fennel & garlic cloves to the tin. Drizzle with the remaining oil & season with salt & pepper. Add any remaining thyme to the vegetables. Return to oven & cook for further 30-50 mins, basting & turning the vegetables occasionally.
4 To check if the chicken is cooked, push the tip of a sharp knife between the thigh & breast. If the juices run clear, it is done. The vegetables should be tender & just beginning to brown. Serve the chicken & the vegetables from the tin, or transfer vegetables to a serving dish, joint the chicken, & place it on top. Serve the skimmed juices in a gravy boat. |
5. Chicken Casserole
Ingredients (serves 4)
350 g/12 oz onions
350 g/12 oz trimmed leeks
225 g/8 oz carrots
450 g/1 lb swede
30 ml/2 tbsp oil
4 chicken portions, about 900 g/2 lb total weight
115 g/4 oz green lentils
475 ml/16 fl oz chicken stock
300 ml/ ½ pint apple juice
10 ml/2 tsp cornflour
30 ml/ 2 tbsp water
45 ml/ 3 tbsp crème fraiche
10 ml/2 tsp whole grain mustard
30 ml/2 tbsp chopped fresh tarragon
Salt & freshly ground black pepper
Fresh tarragon sprigs to garnish
1 Preheat oven to 190 degree C/375 degree F/ Gas mark 5. Prepare the onions, leeks, carrots & swede and roughly chop into pieces of similar size.
2 Heat the oil in a large flame proof casserole. Season the chicken portions with salt & pepper and brown them in the hot oil until golden. Drain on kitchen paper.
3 Add the onions to the casserole & cook, stirring, for 5 mins until they begin to soften & colour.
4 Stir the leeks, carrots, swede & lentils and cook over medium heat for 2 mins.
5 Return the chicken to the pan. Add stock, apple juice & seasoning. Bring to boil & cover tightly. Cook in the oven for 50-60 mins, or until the chicken & lentils are tender.
6 Place the casserole over medium heat. Blend cornflour & water and add with the crème fraiche, mustard and tarragon. Adjust seasoning. Simmer for about 2 mins, stirring. Serve garnished with tarragon sprigs. |
6. Fish & Mushroom Rings
Ingredients (serves 4)
Any white fish 500 gm
Rice 225 gm
Capsicum 55 gm
Tomatoes 115 gm
Mushrooms 115 gm
Peas shelled 55 gm
Onion 55 gm
Curry sauce 300 ml
Salt & pepper to taste
Oil 4 tbsp
1 Boil rice. Wash & boil fish with seasonings.
2 Slice a few thin peaces of capsicum & chop the remaining. Chop tomatoes & onion. Cook peas & mushrooms.
3 Heat oil. Sauté finely chopped onions & tomatoes. Remove from fire. Add rice, peas & mushrooms, mix well. Add seasoning.
4 Pack an oiled ring mould with rice mixture & keep mould in hot water.
5 Skin, flake & bone fish and stir into the curry sauce.
6 Turn out rice on to a hot dish. Fill the centre with fish mixture. Garnish with sliced capsicum & a few mushrooms.
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7. Pomfret Mayonnaise
Ingredients (serves 4)
Pomfret 500 g
Mayonnaise sauce 150 ml
Lettuce 1 bunch
Tomatoes 225 gm
Cucumber 225 gm
Lime 1
Court bouillon
1 Clean fish, remove fins, wash well. Fillet fish from one side only & remove centre bones. Wash again.
2 Poach fish in a court bouillon.
3 Drain & place in a serving dish.
4 Coat with mayonnaise sauce.
5 Garnish with lettuce, slices of cucumber, tomatoes & lime. |
8. Irish Stew
Ingredients (serves 4)
Mutton or lamb 500 gm
Potatoes 1 kg
Onions 225 gm
Stock 600 ml
Salt & pepper to taste
1 Wash & cut meat into neat pieces.
2 Peel & slice onions. Peel & cut ¾ of potatoes into large pieces and ¼ into thin slices.
3 Put meat, onions, seasoning & thinly sliced potatoes into a pan and add stock.
4 Cook till meat is nearly done, then place the remaining potatoes on top of the meat & onions. Continue cooking until meat & potatoes are tender.
5 Serve hot with meat in the centre and potatoes & gravy around. |
9. Summer Stew
Ingredients (serves 4)
Mutton or lamb 500 gm
Turnips (young) 115 gm
Carrots (young) 225 gm
New potatoes 450 g
Green peas 450 gm
Onions 115 gm
Mint ½ bunch
Salt & pepper to taste
1 Wash meat & cut into pieces. Peel & slice onions. Scrape & cut turnips & carrots. Peel potatoes, shell peas & chop mint.
2 Put the meat, onions and seasoning in a pan. Add sufficient water to cover the meat. Simmer for 1 hour.
3 Add vegetables, potatoes & mint and cook till vegetables & meat are tender.
4 Remove from fire & serve hot. |
10. Chou-fleur a la Milanaise
I ngredients
Cauliflower 500 gm
Hard boiled egg 1
Parsley a few sprigs
Butter 20 gm (optional, can use oil 3 tbsp instead)
Bread crumbs 10 gm
Salt to taste
1 Wash cauliflower, remove outer coarse leaves but retain tender ones. Cut off the stalk & slit into 4 from bottom without separating. Boil in salted boiling water till tender. Drain & set on a buttered pyrex dish.
2 Sprinkle with chopped hard boiled egg & chopped parsley.
3 When about to serve, heat butter or oil, fry breadcrumbs & pour over the cauliflower. Serve hot.
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11. Courge
Ingredients
Baby vegetable marrow 500 gm
Salt to taste
Peel marrow with a small knife. Cut into half lengthwise. Remove the seeds. Cut into approximately 5 cm cubes. Cook in boiling salted water. Drain well & serve in a vegetable dish.
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12. Courge Provencale
Ingredients
Vegetable marrow 500 gm
Onions (chopped) 60 gm
Garlic (chopped) 1 flake
Oil 4 tbsp
Tomatoes 450 gm
Chopped parsley 1 tbsp
Salt & pepper to taste
1 Peel marrow, remove seeds & cut into 2.5 cm cubes.
2 Cook onions & garlic in oil in a pan for 2-3 mins without browning.
3 Add marrow, season with salt & pepper.
4 Add tomatoes. Cover with lid & cook gently in the oven approximately for 1 hour.
5 Sprinkle with chopped parsley & serve in a vegetable dish. |
13. Pimentos Farcis
Ingredients
Capsicum 500 gm
Pilau rice 55 gm
Stock 150 ml
Ham 30 gm
Tomatoes 115 gm
Butter 20 gm (optional)
Salt to taste
1 Cut a slice off the stem end of the capsicums. Remove seeds. Wash well. Drain & sprinkle with salt.
2 Prepare a plain pilau using rice & part of the stock.
3 Add chopped ham & chopped tomatoes to the rice. Season.
4 Stuff capsicums with the prepared rice filling, cover with stem end.
5 Cook in a moderate oven basting frequently with melted butter & stock until capsicum is tender. |
14. Macedoine de Legumes
Ingredients
Carrots 115 gm
Turnips 60 gm
Peas (shelled) 60 gm
French beans 60 gm
Butter 15 gm
Salt to taste
1 Peel & wash the carrots & turnips. Dice into batons.
2 Cook separately in salted water. Refresh.
3 Top & tail the beans, cut into 7 mm pieces, cook & refresh.
4 Cook the peas & refresh.
5 Mix the vegetables together & when required reheat in hot salted water.
6 Drain well, serve in a vegetable dish, and brush with melted butter. |
15. Pommes de Terre a la Menthe
Ingredients - New potatoes 500 gm
A few sprigs of mint
Salt to taste
Wash, peel & again wash the potatoes. Put into salted water with a few sprigs of mint, bring to boil. Reduce heat & cook till done (about 20 mins). Drain well, serve in a vegetable dish & set a mint leaf on each potato. |
16. Souffle de Pommes de Terre
Ingredients - Potatoes 500 gm
Butter 15 gm (optional, can use 2 tbsp oil instead)
Warm milk 75 ml
Eggs 3
Salt & pepper to taste
1 Wash , peel & rewash potatoes. Cook in salted water till done. Drain off the water, place lid on & return to low heat to dry out the potatoes. Pass through a masher.
2 Add butter & mix with a wooden spoon. Gradually add warm milk, stirring continuously until a soft creamy consistency is obtained. Check for seasoning.
3 Add egg yolks one at a time, mixing well. Fold in stiffly beaten whites.
4 Set in a buttered or oiled soufflé pyrex dish & bake at 190 degree C (375 degree F) for about 15-20 mins.
5 Serve hot. |
17. Grilled Gravad Lax
Ingredients (serves 4)
400 gm or 14 oz Gravad Lax salmon fillets
1 tbsp oil
Garnish - Dill
Slices of lemon
Tsatsiki - 1 small or ½ a large cucumber
½ tsp salt
200 ml or 7 fl oz natural yogurt
1-2 garlic cloves, peeled & crushed
Black pepper
1 Start by preparing the tsatsiki. Shred the cucumber coarsely into a bowl. Sprinkle with salt & mix well. Leave to marinate for 20 mins, and then pour away any cucumber juice. Add yogurt & season to taste with garlic & black pepper.
2 Cut salmon fillets into butterfly shapes of 4. Cut through the middle without cutting the skin & fold out the butterflies. The skin holds them together.
3 Brush the fillets with a little oil & grill on both sides for 2 mins. Place them on 4 warm plates, & garnish with dill & lemon slices. Serve with the tsatsiki.
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18. Herbed Perch
Ingredients (serves 4)
1 tbsp oil
1 small onion
500 gm 18 oz fillet of perch
Salt to taste & black pepper
1 tbsp flour
300 l or ½ pint water
1 fish stock cube
2 tbsp chopped dill
2 tbsp chopped parsley
Juice of ½ a lemon
Lemon slices to garnish
1 Heat the oil in a heavy based saucepan. Add the chopped onion & cook for a few minutes without browning. Add the fish fillets, season to taste. Whisk together flour & water and pour the mixture into the saucepan. Add the stock cube, then the chopped dill & parsley. Grind a little black pepper on top. Simmer covered for 5 mins on low heat. The fish is ready when the flesh turns white.
2 Add lemon juice & more herbs if necessary and serve with lemon slices. |
19. Pink Pepper Cod
Ingredients (serves 4)
500 gm or 1 lb 2 oz cod fillets
1 tsp salt
3 tbsp sugar
3 tbsp crushed pink peppercorns
1 bunch dill
2 tbsp oil
Sauce - 200 ml or 7 fl oz soured cream
A few pink peppercorns, crushed
1 tbsp dill, roughly chopped
Garnish - Lemon wedges
Cherry tomatoes
1 Prepare the fish fillet & remove all bones. Mix together the salt, sugar & crushed pink peppercorns and sprinkle the mixture & dill over the fish. Keep in the refrigerator to marinate for 24 hours, turning over after 12 hours.
2 Mix together ingredients for the sauce & taste. Chill sauce in refrigerator for 1 hour prior to serving for the flavour to develop.
3 Heat oil on a heavy based pan & fry the marinated fillets for 3 mins on each side.
4 Serve hot with sauce, garnished with lemon wedges & cherry tomatoes.
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20. Teriyaki
Ingredients (serves 4)
500 gm or 1 lb 2 oz fillet of lean beef
Salt to taste
2 tbsp sesame seeds
Grated fresh ginger to garnish
Marinade - 3 tbsp soya sauce
2 tbsp oil
1 tsp coarsely ground black pepper
1 tsp garam masala powder
1 tsp sugar
1 Mix together all the ingredients for the marinade in a bowl. Cut the meat into strips & add to the marinade. Leave to stand in a cool place for about 30 mins.
2 Heat a wok or a large frying pan. Do not use any oil. Add meat a little at a time, & dry fry quickly in batches on high heat. Season with salt. Return all the meat back to the pan & warm it thoroughly. Sprinkle over sesame seeds & add a little fresh ginger.
3 serve with rice or noodles & lightly boiled vegetables. |
21. Nils-Emil's Lamb Stew
Ingredients (serves 6)
1 kg or 2 lb 3 oz lamb (lean)
1 tbsp butter (can use oil instead)
2 onions chopped
Salt & white pepper
300 ml or ½ pint stock
1 garlic clove, peeled & crushed
1 tsp thyme
2 courgettes
1 tin of baked beans in tomato sauce
Juice of ½ a lemon
1 tbsp finely chopped chives
1 Cut the meat into pieces. Melt butter in a frying pan, fry onion & meat in batches & transfer to a heat proof casserole. Season to taste with salt & pepper. Add the stock, garlic & thyme. Simmer on low heat for approximately 40 mins.
2 Rinse & slice the courgettes. Add to the casserole & simmer for a further 10 mins. Add the baked beans to the casserole & continue to simmer until the beans are warmed through. Stir in the lemon juice. Season to taste and sprinkle over the chopped chives. |
22. Paella
Ingredients (serves 6)
1 chicken or 600 gm / 1 lb 5 oz chicken pieces
350 g or 12 oz long grain rice
1 tbsp oil
1 onion finely chopped
600 ml or 1 pint water
1 packet saffron
1 vegetable stock cube
½ tsp salt
1 garlic clove, peeled & crushed
1 red or green pepper
125 gm or 4 oz peas
200 gm or 7 oz frozen peas
250 gm or 9 oz mussels in brine (optional)
1 Roast the whole chicken in the oven or fry the chicken in a pan.
2 Boil the rice. Heat oil in a saucepan, fry onion & rice, stirring all the time. Add water, saffron, crumbled stock cube, salt & garlic. Bring to boil & simmer on low heat for about 20 mins. Halve & deseed the pepper & cut into strips. Add the peas & pepper strips & boil for the last 3-4 mins.
3 Peel the prawns. Warm the mussels in brine from the can. Remove the chicken skin & cut it into small chunks. Add the chicken pieces, drained mussels & prawn and heat until they have warmed through.
4 Place on a large warm serving dish. |
23. Summer Chicken
Ingredients (serves 4)
1 chicken approx. 1.3 kg or 3 lb
2 tbsp salt
Approx. 2 litres or 3 ½ pints water
Sauce - 200 ml or 7 fl oz soured cream
1 apple, peeled & finely chopper
Salt to taste
Grated horseradish or curry powder to taste
1 Halve the chicken & salt the flesh. Place the 2 halves in a plastic bag, flesh side upwards, so that the liquid which forms stays on the chicken halves. Leave in the refrigerator for 24 hours. Do not turn the bag.
2 Bring the water to boil in a saucepan. Rinse the chicken halves & place in the saucepan. Add more water to cover if necessary & bring to the boil. Simmer for 30 to 40 mins.
3 Remove the chicken. Drain it & leave to cool. Remove the flesh & discard the skin & bones. (Chicken stock can be frozen for use in soups or other dishes).
4 Mix together the soured cream & finely chopped apple. Add horseradish or curry powder & salt to taste. Chill the sauce in the refrigerator.
5 Cut the chicken into slices & serve cold with the sauce (and boiled vegetables). |
24. STUFFED ZUCCHINI WITH YOGURT SAUCE
Ingredients (serves 4)
4 medium zucchini
Stuffing: 1/4 c. red lentils
1/2 c. bulgur
3 T. olive oil
1 onion, chopped
1/2 tomato, minced
1 clove garlic, mashed
1 tsp. salt
4 tsp. lemon juice
1/4 c. fresh parsley
Sauce: 2 tsp. cornstarch
2-1/2 c. plain yogurt
1 clove garlic, mashed
Salt, pepper to taste
Wash zucchini well. Do not trim ends. Cut each zucchini in half lengthwise. Scoop out all seeded portion of zucchini flesh. Sprinkle a tiny amount of salt into each shell. Set aside for an hour. Wash and drain lentils. Simmer them in 2 c. water for 2 minutes, then let sit, covered, for 45 minutes. In a bowl, cover bulgur with 3 c. water and let sit for an hour. When lentils have sat for 45 min, bring to simmer again. Lower heat and simmer for ~10 minutes or until tender. Drain and put in a bowl. Drain bulgur and squeeze out as much liquid as possible. Put bulgur in same bowl as lentils. Heat olive oil in skillet over medium flame. Saute onion for 2 minutes. Add tomato, saute for another 2 minutes. Mix saute with lentils and bulgur. Add garlic, salt, lemon juice and parsley, mix well. Arrange a steamer by setting a colander on top of a large pot with an inch or so of water. Stuff zucchini with lentil-bulgur mixture. Place stuffed zucchini in colander and cover. Steam for 10-15 minutes until zucchini shells are just tender. Sauce: Mix cornstarch and a little water in a bowl. Add the yogurt. Whisk until creamy. Put yogurt in heavy saucepan and bring to simmer over medium-low heat, stirring constantly. When yogurt begins to bubble, lower heat and cook for 5 minutes, stirring gently. Add remaining sauce ingredients and mix. Put cooked stuffed zucchini on plates and top with sauce. |
25. PARSLEY ZUCCHINI
2-4 zucchini
1-2 medium potatoes, diced
1-2 tbsp parsley (coarsely cut)
1-2 tomato, cut finely
1 clove garlic, crushed
Salt, pepper, oil
Water
Cut zucchini in slices and salt them. Let stand for a while. Pour off the water that comes out of the zucchini. Mix together zucchini, potatoes, tomatoes and garlic. Add salt and pepper and fill in an oven proof pan. Pour a cup of water and a little oil over the vegetables. Stew at high heat for about 1 hour in the oven. If necessary add some more water after 1/2 hour.
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26. Baked Vegetables
2 potatoes, peeled and cubed
4 carrots, sliced
1 head fresh broccoli, cut into florets
4 zucchinis, sliced
Salt to taste
1 tablespoon olive oil
1 (1 ounce) package dry onion soup mix
Can also use cauliflower and mushrooms
1 Preheat oven to 400 degrees F (205 degrees C). Lightly grease a large baking dish.
2 Combine vegetables in prepared baking dish, and lightly salt.
Brush with olive oil until well coated. Sprinkle with dry soup mix.
3 Bake for 30 to 45 minutes, or until vegetables are tender. |
27. Bavarian Beef (German Stew, low fat)
1 1/4 lb lean beef stew meat, trimmed of
Fat, cut in 1-inch pieces
1 Tbsp vegetable oil
1 large onion, thinly sliced
Water
¾ tsp caraway seeds
½ tsp salt
1/8 tsp black pepper
1 bay leaf
1/4 C white vinegar
1 tbsp sugar
½ small head red cabbage, cut into 4 wedges
1/4 C gingersnaps, crushed
1. Brown meat in oil in heavy skillet. Remove meat and sauté onion in remaining oil until golden. Return meat to skillet. Add water, caraway seeds, salt, pepper, and bay leaf. Bring to boil. Reduce heat, cover, and simmer for 11/4 hours.
2. Add vinegar and sugar, and stir. Place cabbage on top of meat. Cover and simmer for an added 45 mins.
3. Remove meat and cabbage, arrange on platter, and keep warm.
4. Strain drippings from skillet and skim off fat. Add enough water to drippings to yield 1 cup of liquid.
5. Return to skillet with crushed gingersnaps. Cook and stir until thickened and mixture boils. Pour over meat and vegetables, and serve. |
28. Beef Stroganoff (low-fat)
1 lb lean beef (top round), cubed
2 tsp vegetable oil
3/4 Tbsp onion, finely chopped
1 lb mushrooms, sliced
1/4 tsp salt & pepper to taste
1/4 tsp nutmeg
1/2 tsp dried basil
1/4 C white wine
1 C plain low fat yogurt
6 C macaroni, cooked in unsalted water
1. Cut beef into 1-inch cubes.
2. Heat 1 teaspoon oil in non-stick skillet. Sauté onion for 2 minutes.
3. Add beef and sauté for 5 minutes more. Turn to brown evenly. Remove from pan and keep hot.
4. Add remaining oil to pan and sauté mushrooms.
5. Add beef and onions to pan with seasonings.
6. Add wine and yogurt, and gently stir in. Heat, but do not boil.*
7. Serve with macaroni.
* If thickening is desired, use 2 teaspoons of cornstarch. Calories are same as for flour, but cornstarch has double the thickening power. The calories for cornstarch are not included in the nutrients per serving given above. To add cornstarch, take small amount of wine and yogurt broth and put aside to cool. Stir in cornstarch. Add some of warm broth to cornstarch paste and stir. Then, add cornstarch mixture to pan. |
29 . Quick Beef Casserole (1-skillet)
1/2 lb lean ground beef
1 C onion, chopped
1 C celery, chopped
1 C green pepper, cubed
31/2 C tomatoes, diced
1/4 tsp salt
1/2 tsp black pepper (inactive disease)
1/4 tsp paprika (inactive disease)
1 C frozen peas
2 small carrots, diced
1 C uncooked rice
1 ½ C water
1. In skillet, brown ground beef and drain off fat.
2. Add rest of ingredients. Mix well. Cover and cook over medium heat until boiling. Reduce to low heat and simmer for 35 minutes. Serve hot. |
30. Stir-Fried Beef and Potatoes
1 1/2 lb sirloin steak
2 tsp vegetable oil
1 clove garlic, minced
1 tsp vinegar
1/8 tsp salt
1/8 tsp pepper
2 large onions, sliced
1 large tomato, sliced
3 C boiled potatoes, diced
1. Trim fat from steak and cut into small, thin pieces.
2. In large skillet, heat oil and sauté garlic until golden.
3. Add steak, vinegar, salt, and pepper. Cook for 6 minutes, stirring beef until brown.
4. Add onion and tomato. Cook until onion is transparent. Serve with boiled potatoes. |
31. Saffron Chicken
Ingredients (serves 4-6)
1 chicken approx. 1.3 kg or 3 lbs
1 litre or 1¾ pints water
1 chicken stock cube
1 carrot, peeled & sliced
1 onion peeled & chopped
1 bay leaf
10 black peppercorns
Pinch of saffron
Sauce - ½ packet saffron
2 tbsp flour
100 ml or 4 fl oz single cream (optional)
Salt & pepper to taste
1 Joint the chicken & remove the skin.
2 Bring water & stock cube to boil. Add chicken pieces, carrot, onion, bay leaf, peppercorns & saffron. Bring back to boil & simmer on low heat for 15-20 mins. Remove the chicken pieces & keep warm in a little stock.
3 Strain about 300 ml or ½ pint of the chicken stock into a saucepan. Add the saffron. Mix together flour & cream and whisk this mixture into the saucepan. Simmer the sauce for about 5 mins. Thin the sauce with stock if it is too thick. Season with salt & pepper to taste.
4 Place the chicken pieces in a deep serving dish & pour over the sauce. |
32. Sausage Stir Fry
Ingredients (serves 4)
4 large spicy Italian sausages
2 large onions
1 tbsp oil
2 garlic cloves, peeled & crushed
Black pepper
A pinch of dried oregano or marjoram
Garnish - Parsley
1 Peel the onion & cut into thick slices. Heat the oil in a large frying pan. Add the onion & sweat on low heat until soft, but without colouring.
2 Skin the sausages & cut into thin slices. Add the sausage into the pan & fry on low heat until cooked. Stir occasionally. Add pepper & oregano or marjoram to taste.
3 Pace the stir fry on a warm serving plate & garnish with parsley. |
34. Vegetable Risotto
Ingredients (serves 4)
225 gm or 8 oz brown rice
750 ml or 1¼ pint water
1 vegetable stock cube
1 red pepper
1 celery stick
200 gm or 7 oz button mushrooms
1 onion, finely chopped
1 tbsp olive oil
1 garlic clove, peeled & crushed
200 gm or 7 oz frozen peas
200 gm or 7 oz frozen sweet corn
Salt & pepper
Parsley to garnish
Serve with bread
1 Bring the water & stock cube to boil in a saucepan. Rinse the rice & add to the stock and simmer on very low heat for approx. 40 mins. (Brown rice will cook in half the time if it is soaked in cold water for a few hours beforehand. A specially treated brown rice is now available which cooks in 20-25 mins).
2 Halve the pepper, deseed & cut into strips. Slice the celery stick. Clean & slice the mushrooms. Cook the frozen peas & sweet corn as directed on the packet & drain.
3 Sweat the onion in oil on low heat without colouring. Add the garlic, pepper, celery and mushrooms & sweat on low heat until juices have evaporated. Add the peas & sweet corn. Season to taste with salt & pepper.
4 Stir the vegetable mixture into the rice & place in a warm serving dish. Garnish with parsley. |
35. Chick Pea Casserole
Ingredients (serves 4)
1 apple
2 carrots
2 onions, chopped
½ tsp oil
1-2 tsp curry powder
2 garlic cloves, peeled & crushed
One 400 g or 14 oz tin chopped tomatoes
Salt & pepper
1 banana
Two 400 gm or 14 oz tins chick peas, drained
25 gm or 1 oz almonds, roughly chopped
Parsley to garnish
Serve with - Brown rice
Plain yogurt
1 Peel & core the apple and cut into small cubes. Peel & rinse carrots and cut into slices.
2 Warm the oil in a saucepan & sweat the onion on low heat until soft but without colouring. Add the curry powder & stir. Add the apple, garlic & carrots. Stir. Add the chopped tomatoes including the juice. Season with salt & pepper; and simmer, covered for 25 mins.
3 Slice the banana & stir it into the pan. Add the chick peas & the almonds. Season with salt & pepper; add more curry powder if necessary.
4 Warm the casserole thoroughly and garnish with chopped parsley. |
36. Swedes in a box
Ingredients (serves 6-8)
2 Swedes
750 gm or 1 lb 10 oz carrots
1 litre or 1¾ pint water
1 vegetable stock cube
Salt & white pepper
2 eggs
2 tbsp breadcrumbs
Butter to grease the dish
Serve with boiled or smoked ham
1 Peel the swede & cut into small pieces
2 Bring the water & stock cube to the boil in a large saucepan. Add the swede & simmer for about 20 mins. Add the carrots. Bring back to the boil & simmer until vegetables are soft. Preheat the oven to 200 degree C or 400 degree F or Gas Mark 6.
3 Pour away the stock. Puree the vegetables in a food processor or press through a sieve. Add salt & pepper to taste. Beat the eggs slightly & fold into the puree. Pour the puree into a shallow, greased, ovenproof dish. Use a fork to make a pattern on the surface and sprinkle over the breadcrumbs.
4 Bake in the oven for 30 mins. Serve hot with boiled or smoked ham. |
37. Oriental Bean Stew
Ingredients (serves 4)
350 gm or 12 oz dried black beans
1 tsp salt
1 tbsp oil
125 gm or 4 oz white cabbage, cut into strips
1 onion, chopped
1 large carrot, sliced
125 gm or 4 oz celeriac, cubed
1 parsnip, cubed
1 red & 1 green pepper, deseeded & cubed
2 tomatoes, sliced
2 tbsp tomato puree
1 vegetable stock cube
Salt & black pepper
75 gm or 3 oz tinned pineapple chunks
Serve with wholemeal bread
1 Rinse the beans & soak in plenty of water for 10-12 hours.
2 Drain the beans, place in a saucepan and add fresh water & 1 tsp salt. Bring to the boil & simmer, covered, on low heat for approx. for 45 mins, changing the water once after 15 mins. Pour away the water in which the beans were cooked.
3 Heat the oil in a large saucepan. Add the cabbage, carrot, celeriac, parsnip & pepper and fry on low heat, stirring for 8-10 mins. Add the tomatoes, tomato puree & stock cube and season to taste with salt & pepper. Add enough water to almost cover the vegetables. Simmer on low heat for 15-20 mins until the vegetables are soft.
4 Add boiled beans & pineapple pieces and warm through. |
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