Slow-braised pork shoulder with cider, crème fraîche & mustard

Serves 4

4 pork shoulder steaks, about 750g in total
oil
1 large onion, halved and thinly sliced
300ml cider
2 bay leaves
4 tbsp crème fraîche
2 tsp Dijon mustard
small bunch parsley, chopped

1.Heat a little oil in an ovenproof pan with a lid. Fry the shoulder steaks on each side until golden brown. Lift out then fry the onions until softened and golden. Add back the pork with the cider and bay. Bring to a simmer then put on a lid and cook in a 180C/fan 160C/gas 4 oven for 1½ hours.

2.Lift out the oven and break up the steaks into chunks. Stir in the crème fraîche, mustard and parsley then cook for another 5 minutes. Serve with mash or green veg.

Nutrition per serving (without mash):
523 kcalories, protein 9.1g, carbohydrate 67.4g, fat 16.5 g, saturated fat 8.5g, fibre 0.4g, salt 0.46 g

(Olive magazine, April 2011)

Navarin d'agneau printanier (spring lamb stew)

Serves 4 - 6

1kg lamb neck, cut into 6 pieces
2 cloves garlic, crushed to a paste
1 onion, finely chopped
1 tbsp olive oil
1 bay leaf
2 sprigs of thyme
4 carrots, cut into chunks
100g fresh or frozen peas
100g green beans, chopped
salt and pepper

1. Preheat the oven to gas mark 3. Brown the meat, garlic and onion with the oilive oil in a large flameproof casserole. Add the bay leaf, thyme and carrots, and enough water to cover the meat by a couple of centimetres.

2. Bring to a simmer and remove any scum that rises to the top. Cover the pan and transfer to the over. Cook for 1½-2 hours or until the meat is tender.

3. Ten minutes before serving, bring a large pot of salted water to a boil and add the peas and beans. Cook for 5mins or until teh vegetables are tender, then drain.

4. Take the casserole out of the oven and remove the bay leaf and sprigs of thyme. Add the peas and beans to the lamb with the salt and pepper to taste, and serve straight away.

(The Little paris Kitchen - Rachel Khoo)

Monkfish chunks cooked with onions, peppers and sherry

Serves 4

25g butter
100ml olive oil
2 large onions, finely sliced
1 red pepper, deseeded and cut into 2½cm pieces
1 green pepper, deseeded and cut into 2½cm pieces
6 garlic cloves, finely chopped
Good pinch saffron strands
400ml dry sherry
750g monkfish, cut into 4cm chunks
200g fresh palourde or venus clams, cleaned and beards removed
Handful of fresh parsley, finely chopped
Sea salt and freshly ground black pepper

1. Heat the butter and olive oil together in a large, heavy based frying pan, add the onions, peppers, garlic and saffron and cook very slowly over a low heat for about 25mins until the onions are soft, light golden and nearly melted.

2. Add the sherry and monkfish, then cover with a lid and simmer gently for 10-12 minutes or until the fish is just cooked. Add the clams five minutes before the end of the cooking time.

3. Add the parsley to the pan and season with salt and pepper then serve.

(Fish - Mitch Tonks)

Panettone Bread & Butter Pudding

Serves 4

50g butter, softened (optional)
250g panettone (about 5 medium slices)
2 eggs
142ml carton double cream
225ml milk
1 tsp vanilla extract
2 tbsp caster sugar
icing sugar, for sprinkling
softly whipped cream, to serve

1.Preheat the oven to 160C/gas 3/fan 140C and grease a 850ml/1½ pint shallow baking dish with a little butter. Cut the panettone into wedges, leaving the crusts on. Butter the slices lightly with the rest of the butter. Cut the slices in half and arrange them in the dish, buttered side up.

2.In a bowl, whisk together the eggs, cream, milk, vanilla extract and sugar and pour evenly over the panettone.

3.Put the dish in a roasting tin and pour hot water around it to a depth of about 2.5cm/1in. Bake for 35 minutes until the pudding is just set - it should be yellow inside and nicely browned on top. Dust with icing sugar and serve with spoonfuls of whipped cream.

(Good Food magazine, January 2003)

Easy leek & pancetta filo tarts

Serves 2

70g pancetta

2 leeks , trimmed and sliced, including green bits

butter

2 eggs

4 sheets filo pastry

1.Heat a non-stick frying pan then cook the pancetta until crisp (you shouldn't need any oil). Add the leeks and keep cooking until softened, about 5-10 minutes. Cool then mix with the eggs and season.

2.Heat the oven to 190C/fan 170C/gas 5. Cut 10cm squares from the filo (you'll need 16 in all). Butter, then layer up 4 directly on top of each other and gently push each into a 4-hole Yorkshire pudding tin.

3.Spoon in the filling then bake for 15-20 minutes until just set. Serve with salad.

Nutrition per serving:

179 kcalories, protein 8.5g, carbohydrate 14.2g, fat 9.5 g, saturated fat 3.5g, fibre 2g, salt 0.8 g

(Olive magazine, November 2012)

Smoked trout, pea and tarragon tart

Serves 6

Filo pastry 4 sheets
Spray oil
Eggs 3, beaten
Half fat creme fraiche 100g
Taragon ½ a small bunch, chopped
Smoked Trout 125g pack
Frozen Peas 100g, defrosted

1. heat the oven to gas mark 5. Spray the filo lightly with the oil and use it to line a 22cm shallow tart tin. Beat together the eggs and the creme fraiche and season well. Mix in the tarragon, trout and peas then tip into the lined case. Bake for 20-25 mins until the egg is just set and the pastry browned.

Nutrition per serving:
150kcals, protein 10g, carbs 10.2g, fat 7.5g, sat fat 2.9g, fibre 1.6g, salt 0.5g

(Olive Magazine - April 2013)

Lime meringue pie

Serves 8

Gingernuts 300g
Butter 100g, melted
Condensed milk 397g tin
Eggs 3 yolks
Limes 4, juice and zested
Egg whites 3
Golden caster sugar 165g

1. Heat the oven to gas mark 3. Whizz the biscuits to crumbs in a food processor.

2. Mix the biscuits with the melted butter and press into the base and up the sides of a 22cm shallow tart tin. Bake in the oven for 10mins then cool.

3. Put the egg yolks in a large bowl and whisk for a minute with electric beaters. Add the condensed milk and whisk for 3 mins then add the zest and juice and whisk again for another 3 mins. Pour the filling into the cooled base then put back in the oven for 15 mins. Cool then chill.

4. Whisk the egg whites in a large bowl to firm peaks, then whick in the sugar, a little at a time, until the meringue is thick and glossy. Pile into the middle of the pie then lightly brown the meringue with a blow torch to give a pale golden highlight on the peaks.

Nutrition per serving:
530kcals, protein 8.3g, carbs 74g, fat 22.2g, sat fat 12.5g, fibre 0.5g, salt 0.7g

(Olive Magazine - March 2013)

Smoked haddock and spinach pots

Serves 2

Spinach 200g
Half fat creme fraiche 6 tbsp
Skinless smoked haddock 300g, cut into chunks
Grated Parmesan 3tbsp
Eggs 2
Buttered toast to serve

1. Heat the oven to gas mark 4. Put the spinach in a colander and pour over a kettle of water to wilt it. Drain well, sqeeze out as much excess liquid as you can, then chop roughly. Mix in 4tbsp of the creme fraiche, the haddock and 1tbsp of the Parmesan. Season with black pepper and a little salt. Divide between to small ovenproof dishes and crack an eggs on each.

2. Spoon over the rest of the creme fraiche and Parmesan. Bake for 20-30 minutes until the egg white is set and the yolk cooked to how you like it.

Nutrition per serviing:
388kcals, protein 47g, carbs 3.5g, fat 20.7g, sat fat 10.7g, fibre 2.8g, salt 3.9g

(Olive Magazine - April 2013)

One-pan duck with Savoy cabbage

Serves 2

2 duck breasts
½ tsp black peppercorns, crushed
300g cooked new potatoes, thickly sliced
½ bunch flat-leaf parsley, roughly chopped
1 garlic clove, finely chopped
3 rashers smoked streaky bacon, chopped
½ Savoy cabbage, trimmed, quartered, cored and finely sliced
½ tbsp balsamic vinegar
1 tbsp olive oil
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1.Lightly score the skin of the duck breasts, then generously season with the peppercorns and a sprinkling of salt. Lay the duck breasts, skin-side down, in a non-stick sauté pan, then place over a low heat. Leave the duck for 15 mins to brown and release its fat, then flip over onto the flesh side for 5 mins.

2.Remove the duck from the pan, then turn up the heat. Add the potatoes to the pan, fry until brown and crisp, then scatter over the parsley and garlic. Scoop out with a slotted spoon onto a plate, then season with salt.

3.Keep the pan on the heat. Fry the bacon until crisp, then add the cabbage. Cook for 1 min, add a splash of water, then fry for 2 mins, just until the cabbage is wilted. While the cabbage is cooking, whisk any juices from the duck with the vinegar and olive oil. To serve, carve the duck breast into slices. Fan out on large dinner plates, spoon a neat bundle of cabbage on one side, then pile a serving of potatoes on the other. Drizzle over the dressing and serve.

Nutrition per serving:
504 kcalories, protein 25g, carbohydrate 33g, fat 31 g, saturated fat 8g, fibre 6g, sugar 7g, salt 1.16 g

(Good Food magazine, July 2008)

Classic Pancakes

Makes 8

100g plain flour
1 large egg
300ml milk
oil or melted butter, for frying

1.Sift the flour and a pinch of salt into a bowl. Make a well in the centre with the back of a spoon then break in the egg and pour in half the milk. Whisk together, gradually incorporating the flour to make a smooth thick batter. Beat thoroughly to remove any lumps, then stir in the rest of the milk.

2.Heat a little oil or butter in a medium frying pan, then tip off the excess into a bowl. Pour about 2 tablespoons of batter into the pan, tilting the pan as you pour, until the batter thinly coats the base. Cook over a moderate heat for 30 seconds to one minute until golden brown on the underside.

3.Flip over the pancake with a palette knife, and cook the other side until it is golden brown. Slide the pancake out of the pan on to a plate, heat a little more oil or butter and cook the remaining pancakes one at a time in the same way.

4.If preparing in advance, cook and stack the pancakes. Reheat in the microwave on Medium (750W) for about 2 minutes. Alternatively, heat the oven to 180C/gas 4/fan 160C. Wrap the pancakes in foil and warm them through in the oven for 10 minutes.

Nutrition per serving: 117 kcalories, protein 3g, carbohydrate 12g, fat 7 g, saturated fat 4g, fibre 0g, salt 0.2 g

(Good Food magazine, March 2003)

Mussels, white wine & parsley

Serves 2

1kg mussels , in shells
small glass white wine
1 shallot , finely chopped
chopped parsley , to serve

1.Tip the mussels into the sink or a large bowl of cold water. Swish them around with your hands to wash them thoroughly. Use a small sharp knife to scrape off any barnacles attached to the shells. Discard any mussels with broken shells.

2.Pull off the beards using the knife to help you - they just need a good tug. The beard is the brown wispy bit hanging out of the join in the shells. Not all mussels will have beards.

3.If any mussels are open, tap them sharply against the side of the sink, worktop or with a knife. If they don't close, discard them - they are dead and not edible.

4.Rinse the mussels again in fresh cold water to remove any bits of shell or barnacle, and drain in a colander. Tip the mussels into a large pan, then add the wine and chopped shallot. The pan should not be more than half full - the mussels need plenty of space to move around so that they cook thoroughly.

5.Set the pan over a high heat and cover tightly with a lid. When the pan starts to steam, cook the mussels for 3-4 mins, shaking the pan from time to time to ensure they cook evenly. They are cooked when the shells have opened. Mussels that have not opened are fine to eat if they can be easily opened.

6.Remove the pan from the heat to stop the mussels cooking any further. Sprinkle with chopped parsley, then spoon them into warmed bowls and pour over the pan juices.

(Good Food magazine, September 2011)

Coconut and coriander salmon

Serves 2

2tbsp Thai red curry paste
400ml low fat coconut milk
2 skinless salmon fillets
100g green beans, blanched
splash of fish sauce
juice of 1 lime
½ small bunch of coriander, chopped
cooked basmati rice to serve

1. Heat the curry paste with a splash of coconut milk in a wide, shallow pan. Fry the paste for a minute then add the rest of the coconut milk and simmer for 1 minute.

2. Add the salmon fillets and cook for 5-7 minutes until just cooked through, adding the beans for the last minute or so. Stir in the fish sauce, lime jiuce and coriander and serve with rice and extra lime wedges if you like.

Nutrition per serving:
471 kcals, protein 34g, carbs 7.3g, fat 34g, sat fat 3.3g, fibre 1.9g, salt 1.2g

(Olive magazine - March 2013)

Smoky black bean chilli soup with lime yoghurt

Serves 4

1 onion, chopped
1 clove garlic, crushed
1 small green pepper, diced
1tbsp olive oil
½tsp ground cumin
½tsp smoked paprika
pinch chilli flakes
400g tin chopped tomatoes
400ml vegetable stock
400g tin black beans
100ml Greek yoghurt
juice and zest of 1 lime
Cheddar cheese, grated to serve (optional)

1. Cook the onion, garlic and green pepper in the olive oil until softened. Add the spices and cook fro a further 1 min then add the tomatoes and stock. Cook for 10 mins then add the beans and simmer for another 10 mins.

2. Mix the yoghurt with the lime and top each bowl of soup with a spoonful and some grated Cheddar.

Nutrition per serving:
259 kcals, protein 15.2g, carbs 20g, fat 13.2g, sat fat 6.5g, fibre 6.6g, salt 0.9g

(Olive magazine - March 2013)

Spiced chickpeas with halloumi

Serves 2

1 tbsp olive oil
1 chilli, deseeded and finely chopped
2 tsp finely chopped fresh root ginger
400g can chickpeas, rinsed and drained
200g bag baby leaf spinach
3 red peppers from a jar
250g pack halloumi, drained
juice 1 lemon

1. Heat the oil in a pan, then gently fry the chilli and ginger for 1 min. Stir in chickpeas, spinach and peppers, then season. Cover, then cook gently for 3-4 mins, stirring occasionally, until the spinach has wilted and the chickpeass are warmed through.

2. Meanwhile, heat a non stick frying pan until piping hot. Cut the halloumi into 6 slices and quickly fry for 1-2 mins eacg side. Stir the lemon juice into the chickpeas and divide between two plates. Top with the halloumi and serve immediately.

Nutrition per serving:
471 Kcalories, protein 25g, carbohyfrate 27g, fat 30g, saturated fat 11g, fibre 10g, sugar 7g, salt 4.63g

(BBC GoodFood Magazine)

Seared sesame tuna

Serves 2

1/3 cucumber, seeded and cut into strips
4 spring onions, shredded lengthways
a handful of coriander leaves
2 very lean tuna steaks, thick cut, marinated for 10 minutes in 2 tbsp soy sauce mixed with 1 tbsp runny honey
2 tbsp sesame seeds, toasted

DIPPING SAUCE:
2 tbsp soy sauce
1 tsp sesame oil
1 lime, juiced
1 red chilli, finely chopped

1.Sear the tuna in a hot pan for 20 seconds each side then roll in sesame seeds and leave for 5 minutes. Mix the spring onion, coriander and cucumber. Slice the steak into strips. Serve with a pile of salad and a dish of dipping sauce.

Nutrition per serving:
403 kcalories, protein 51.7g, carbohydrate 5.3g, fat 19.6 g, saturated fat 4.5g, fibre 1.7g, salt 3.88 g

(Olive magazine, February 2006)

Spiced Parsnip Soup

Serves 2-3

1 medium onion, finely chopped
1 tbsp olive oil
1 tbsp butter
350g parsnips, peeled and diced
1 tsp ground coriander
1 tsp ground cumin
½ tsp chilli flakes
800ml chicken stock
salt and freshly grond black pepper

1. heat the oil and butter in a saucepan, add the onion and cover with a cartouche of grease proof paper and cook over a low heat for about 5 mins until the onions start o soften without colouring.

2. Add the parsnips (and the cartouche) and continue to cook for a further 5-10mins until the parsnips soften.

3. Add the spices, salt and pepper and cook for a further minute.

4. Add the stock, bring to the boil and simmer for 20-25mins. Puree with a stick blender and serve immediately.

(©2012 Chez Dave)

Sweet potato & red pepper soup

Serves 6

500g sweet potato, peeled and cubed
2 red peppers, seeded & cubed
1 onion, roughly chopped
2 large cloves garlic, chopped
300ml dry white wine
1.2ltrs chicken stock
salt & freshly ground black pepper
Tabasco sauce, optional

1. Put the potato, pepper, onion and garlic in a large saucepan. Add the wine and stock and season with salt and pepper. Bring to the boil. Lower the heat and simmer for 30 mins until the vegetables are soft.

2. With a stick blender, whizz the soup until smooth. Add a dash of tabasco if required and serve with crusty bread.

(The Diabetic Cookbook - Michelle Berriedale-Johnson)