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Recipes
Lamb Rogan Josh
By ShannonB
1. Place the yogurt, chilli, ground coriander, cumin, garlic, ginger and tumeric in a small bowl and mix
- 75 g/3oz very low fat natural yogurt
- 2 tsp mild chilli powder
- 2 tsp ground coriander
- 2 tsp ground cumin
- 4 garlic cloves, peeled and crushed
- 2 tsp peeled and finely grated ginger
- 1/2 tsp tumeric
- 600 g/1lb 6oz lamb steak, all visable fat removed
- 300 g/11oz onions, peeled and finely chopped
- 2 tbsp tomato purée
- Salt
- Fry Light
- 3 dried bay leaves, crumbled
- 6 green cardamom pods, lightly crushed
- 5 cm/2in cinnamon stick
- 4 cloves
- 1/2 tsp grated nutmeg
- 2 tbsp freshly chopped mint leaves
- 4 tbsp freshly chopped coriander leaves
Mediterranean Lamb
By ShannonB
1.Drain some of excess liquid from the tomatoes
- 1 x 400g tin chopped tomatoes
- 1 small onion, finely diced
- 2 cloves of garlic, chopped
- 2 tsp capers, rinsed
- 1 tsp chopped oregano
- 1 tsp chilli flakes
- 1/2 level tsp artificial sweetener
- 4 lamb chops
- cooking spray
- salt and pepper
Sweet Potato and Spinach Curry
By ShannonB
This is one of my favorite vegeterian curries
- 1 large onion, thinly sliced
- 511 g/1 lb 2 oz sweet potato, peeled and cubed
- Fry Light
- 2 tbsp mild curry powder
- 400 g can chopped tomatoes
- 113 ml/4 fl oz. reduced-fat coconut milk
- 397 g/14 oz. baby leaf spinach
- Handful of fresh coriander, chopped
One-Tray Roast Salmon with Asparagus
By ShannonB
Nice and simple salmon meal
- 1 lemon, quartered
- 750 g Anya or new potatoes, halved lengthways
- 200 g fine asparagus
- 4 salmon fillets, boneless
- 1/2 x 75g bag watercress, thick stalks removed
- 1 tbsp fresh chopped dill
- Cooking spray
Vietnamese Stir-Fry
By ShannonB
Healthy stir-fry that is really quick and tastes great
- 300 g rice vermicelli noodles
- 500 g lean pork or turkey mince
- 6 spring onions, sliced
- 3 carrots, cut into fine sticks
- 300 g broccoli florets
- 2 tbsp soy sauce
- 1 tbsp fish sauce
- 1/2 tsp chilli flakes
- a few fresh mint leaves
- 1 lime, cut into wedges, to serve
Cottage Pie
By ShannonB
Boil the potatoes until tender, drain and mash
- 4-5 large potatoes, peeled and chopped
- Handful of fresh parsley
- 1 onion, finely chopped
- 2 garlic cloves, crushed
- 2 celery stalks, finely chopped
- 1 large carrot, finely chopped
- 400 g extra-lean minced beef
- 400 g can chopped tomatoes
- 142 ml/ 1/4 pint beef stock
- 1 tbsp beef Bovril concentrate
- 1 tsp dried oregano
Butternut Squash Bake
By ShannonB
1. Thinly slice all the vegetables
- Fry Light
- 1 butternut squash
- 1 aubergine
- 1 courgette
- 2 beef tomatoes
- 2 eggs
- 250 ml semi-skimmed milk
Lemony Chickpea and Carrot Curry
By ShannonB
1. Preheat the oven to 190˚C/Gas 5
- 1 onion
- 2 carrots
- 3 garlic cloves
- 400 g can chickpeas
- Fry Light
- A pinch of chilli powder
- 1 tsp ground ginger
- A pinch of salt
- 1 tap ground coriander
- 1 tsp ground turmeric
- Juice of 2 lemons
- 400 g can chopped tomatoes
- 2 tsp artificial sweetener
- Boiled rice to serve
One-Pot Chicken with Mango and Couscous
By ShannonB
Heat a medium pot over medium heat
- 1 onion, chopped
- 4 boneless chicken breasts, chopped into bite sized pieces
- 20 grape tomatoes halved
- 1 ripe mango cubed (with juices)
- 1 cup chicken broth
- 1 cup (220g) Whole Wheat Couscous
- Salt and pepper
- Non-stick cooking spray
- Dried parsley
Curly Kale (or Cavolo Nero) with Rosemary and Chilli
By ShannonB
Heat a deep, heavy-bottomed lidded pan or wok over a medium heat and spray with cooking spray
- 1 large onion, sliced
- 2 sprigs fresh rosemary
- 1 medium or hot fresh red chilli, deseeded and thinly sliced (or 3 frozen red chili cubes, if available)
- 4 garlic cloves, minced
- 250 g/9oz curly kale or cavolo nero, trimmed of tough stems, rinsed and cut into 1cm/½in thick slices
- salt and freshly ground black pepper