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)