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| Food heaven |
| Make over your summer menu with recipes and treats which won’t weigh on your waistline. |
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Veggie chilli
Ingredients
1 onion, chopped Heat a little oil in a pan. Add onion and peppers and stir-fry for 5 minutes. Add garlic, spices and oregano and cook for 1 minute. Stir in tomatoes, stock, purée and carrots. Simmer for 20 minutes, or until carrots are tender. Add sweetcorn and beans and cook gently for 10 minutes. Season to taste with salt and pepper. (Serves 4) 237 cals per serving Pea and bean soup
Ingredients
200 g (7 oz) each of frozen peas and soya (edamame) beans Place peas, beans, stock and spring onion in a pan. Bring to boil and simmer for 5 minutes. Add basil, rocket and Alpro. Blend half of soup until smooth (leave half chunky). Warm through. (Serves 4) 129 cals per serving Melon and ginger granita
Ingredients
500 g (1 lb 2 oz) Galia melon (weighed without skin or seeds) Cut melon into chunks and place in a blender with lemon juice, 1 piece of ginger, apple juice and sweetener. Blend until very smooth. Finely chop remaining ginger and stir into melon purée. Tip mix into an ice-cream maker and follow the manufacturer’s instructions. Or tip into a freezer container and freeze for 1 hour. Stir with a fork to break up ice crystals, then freeze again for another hour. Repeat the stirring, then freeze until solid. Remove container from freezer about 25 minutes before serving. (Serves 6) 43 cals per serving Spicy lamb and carrot meatballs
Ingredients
450 g (1 lb) carrots, grated Place half of carrot in a bowl with mince, garlic, breadcrumbs, mint, spices and egg. Mix well. Divide into 28 pieces then roll each into a small ball. Chill for 20 minutes. (Serves 4) 391 cals per serving Little summer puddings
Ingredients
225 g (8 oz) blueberries Place blueberries and sweetener in a pan with 1 tbsp of water. Cook gently for 2 to 3 minutes, until juice just begins to run from the fruit. Remove from heat and
add strawberries and raspberries. Allow to cool. (Serves 4) 200 cals per serving Tuna rice salad
Ingredients
150 g (5 oz) cooked brown basmati rice Mix rice, salsa, onion, beans and peppers together. Season to taste with salt and pepper. Gently fold in tuna. Place a handful of leaves in the base of a serving bowl then heap rice salad on top. (Serves 4) 371 cals per serving |
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