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Quorn Beef Roast with Roast New Potatoes and Tomato and Fennel Tapenade

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This is a delicious meal that is both low fat and can be made in no more than the time it takes to cook the quorn roast from the freezer.

Ingredients

  • 1 Quorn Beef Roast

  • 200g New Potatoes

  • 3 Coarsely Chopped Medium Tomatoes

  • 1 Bulb Fennel

  • 2 Cloves Garlic

  • 1 Large Lobe Ginger

  • 150g Low Fat Chopped Feta

  • 150g Low Fat Chopped Halloumi

  • 10g Butter

  • 1 Medium Gren or Red Chilli

  • Fresh Coriander

  • 200ml Vegetable Stock

  • 1 tsp Turmeric


Instructions

First set the Quorn Roast to cook in the oven in accordance with the instructions. Once this is in progress chop the potatoes into equal size pieces about the size of a squash ball and set aside.

Next finely chop the Garlic, Ginger and Chilli and gently fry in the Butter until golden. Add the green ends of the Fennel and about a quarter of the white bulb coarsely chopped. Allow to fry in the butter for a few minutes until the Fennel is soft then add the Vegtable Stock and simmer until the Fennel is nearly soft.

Remove the mixture from the pan, puree in a food processor and set aside.

Next, boil some salted water for the potatoes, add the Turmeric and boil until just softening, (approx 5-10 mins). Drain the potatoes and mix in a little of the pureed tapenade through them. With 20 minutes remaining place the potatoes in the oven beside the Quorn Roast.

Place a small amount of the tapenade from the food processor in a pan and add the tomatoes. Turn up the heat and allow the the pan to sizzle for a minute then add the Halloumi whilst turning down the heat. Once the pan has cooled add the Feta, most of the Coriander and the remainder of the tapenade from the food processor. Season to taste and serve with the Quorn Roast and the Crisped Potatoes. Garnish with the remaining Coriander.
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Ginger Stir-Fried Monkfish

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This is a delicious recipe and can be made by halves to keep the fish out of one half to add as a side to a vegetarian meal. Quantities below serve 2 at 6 pro points per serving.

300g monkfish tail meat, cut into 1 1/2-inch cubes
1 tablespoon reduced-sodium soy sauce
1 teaspoon plus 1 tablespoon cornflour
200ml cup fish stock (can be made using the tailbone of the monkfish)
3 plus 2 tablespoons oyster sauce (hoi-sin sauce will do at a pinch)
2 tablespoons dry sherry or brandy
1/2 teaspoon sugar
10 chopped mushrooms
20 asparagus spears, cut into 2-inch pieces on the diagonal
200g mange tout
3 tablespoons water
1 dessert spoon sunflower oil
1/2 tablespoon grated peeled fresh ginger
1 large garlic clove, minced

Combine monkfish, soy sauce and 1 teaspoon of the cornflour in a bowl. Set aside to marinate.

For the sauce, mix together the fish stock, oyster sauce, sherry, sugar and the remaining tablespoon of cornflour in a second bowl.

Heat a nonstick wok or a large nonstick pan over very high heat. Add the mushrooms and stir-fry until browned, about 4 minutes, then transfer to a plate.

Add the asparagus, mange tout and water. Stir-fry until bright green, about 3 minutes, then transfer to the plate.

Reheat the pan over high heat. Swirl in the oil. Stirring constantly, add the ginger and garlic, then the fish and marinade. Stir-fry until the fish is opaque, about 2 minutes.

Return the vegetables to the pan, add the sauce, and stir-fry to heat through, about 2 minutes.
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Spinach pork pies

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A vegetarian version of this can be made with quorn pieces instead of pork mince. Take care to spray each of the filo pastry layers with olive oil to stop them getting too crispy.

Ingredients

 

  2 sheet(s) (large) Filo Pastry, each 50 x 24cm
  4 spray(s) Calorie controlled cooking spray
  200 g Extra Lean Pork Mince (5% fat), raw
  15 g Pine nuts
  75 g Spinach, baby leaves
  1/2 teaspoons (level) Dijon Mustard
  1/2 medium Lemon, zest of
  75 g Low Fat Soft Cheese
  60 g Light Feta Cheese, crumbled
  1 pinch Salt, and black pepper, freshly ground

Instructions

    • Preheat the oven to Gas Mark 5/190°C/fan oven 170°C. Stack the sheets of filo pastry and put on a clean board. Cut the stack in half to make four pieces. Stack all four pieces and cut into quarters. You should have four smaller stacks of four pieces of filo.
    • Spray a four-hole Yorkshire pudding tin with the cooking spray. Line each hole with one piece of filo pastry. Spray the pastry and arrange another piece of filo in each hole, offsetting the corners. Repeat with the remaining filo pieces. Each hole in the tin should be lined with four piece of filo. Spray once more and scrunch up the sides slightly. Bake in the oven for 10-12 minutes until golden brown. Leave to cool.
    • Meanwhile, heat a non stick frying pan to a medium-high heat and spray with the cooking spray. Fry the pork mince for 3-4 minutes, breaking up the mince with a wooden spoon, until browned and cooked. Add the pine nut kernels and cook for 1 minute until lightly toasted. Stir in the spinach and cook for 1-2 minutes until wilted. Season generously and transfer to a bowl.
    • Stir the mustard, lemon zest, soft cheese and Greek style cheese into the pork mixture until combined. Check the seasoning, reheat and then divide equally between the pastry cases to serve.

 

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Garlic and chilli king prawns

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 This is a fantastic recipe which can be made with mushrooms instead of king prawns if a vegetarian option is required. The quantity below serves 4 at 4 points per serving or 2 hungry people at 8. 

Ingredients

  1 1/2 teaspoons Olive Oil
  4 clove(s) Garlic, crushed
  2 individual Chilli, Green or Red, de-seeded, finely chopped
  3 medium Tomato, de-seeded, finely chopped
  24 individual (raw) King Prawns, Raw, without shell, tails intact
  1/2 cube(s) Vegetable Stock Cube, dissolved in 100ml hot water
  15 g Parsley, fresh, roughly chopped
  21 g Basil, fresh, roughly chopped (plus a few extra leaves to garnish)
  6 portion(s) (medium) Ricotta Cheese

 

Instructions



    • Heat oil in a large non-stick frying pan over medium-high heat. Add garlic and chillies and cook, stirring for 1 minute, or until garlic is golden.

 

    • Add prawns and cook for 1 minute each side, or until golden. Remove garlic, chilli and prawns from pan and set aside. Place pan back over medium-high heat and add tomatoes, stock and herbs. Season to taste with salt and pepper. Cook, stirring for 5 minutes or until sauce has reduced. Add prawns back to pan and toss well to coat. Dot with ricotta and place under preheated grill for 2-3 minutes, or until golden and bubbling.

 

    • Serve prawns scattered with extra basil leaves and cracked black pepper.

 

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Vegetable Halloumi Burgers in Mini Pittas

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Ingredients





















































  300 g Carrots, raw, grated
  1 medium Courgette, grated
  1 small Onion(s), finely chopped
  50 g Sweetcorn, thawed if frozen
  150 g Plain Tofu, chopped
75 g Breadcrumbs, Fresh
  1 medium (raw) Egg, whole
100 g Halloumi, finely chopped
1 tablespoons (level) Coriander, Dried
1 teaspoons Salt
1 teaspoons Black pepper
8 portion(s) Asda Organic Mini Pitta Pockets, (or similar brand)



Instructions



  • Preheat the oven to Gas Mark 6/200°C/fan oven 180°C. Mist a large baking sheet with low fat cooking spray.

  • Put the carrots into a large mixing bowl and add the courgette, onion, sweetcorn, tofu, breadcrumbs, egg, cheese and coriander. Season, adding just a little salt.

  • Form the mixture into 8 burgers and arrange on the prepared baking sheet. Bake for about 20-25 minutes, until golden brown.

  • Warm the pitta breads and split them open. Fill each one with a burger and some salad, then serve at once.

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