1 large onion (chopped)
400 g (10 oz beef mince)
2 green birds eye chillies (finely chopped)
1˝ tsp ground cumin
1 tsp cocoa powder
1 x 150 g (5 oz) can of sweet corn (drained)
Salt and pepper to taste
2 tbs olive oil
4 cloves garlic (finely chopped)
2 x 400g (14 oz) cans chopped tomatoes
1 tsp hot chilli powder
1 beef stock cube/stock shot
1 x 400 g ( 14 oz) can of red kidney beans (drained)
400 g (14 oz) rice
Fry the mince in a small frying pan, drain off the fat and set to one side.
Using a large saucepan, fry the onions in the olive oil.
Add the mince, garlic and chillies and fry for a further minute or two.
Add the chopped tomatoes, ground cumin, chilli powder, cocoa and stock shot.
Reduce the mixture by lightly simmering for about 45 minutes.
Add the beans and sweet corn before seasoning to taste with salt and ground black pepper.
Now cook the rice.
Serve the chilli with the rice and top with about 30 g (1 oz) grated cheddar cheese.
The recipe serves five with less than 750 calories per serving. Enjoy!
Swiss roll is a traditional cake in the UK and around the world. It comprises a thin, fatless sponge which is coated in jam or fruit and cream before being rolled into a cylinder or log shape. This recipe is quick and easy, and makes a fine addition to an afternoon tea. It is also nice as a simple dessert with a splash of custard.
Ingredients 4 medium eggs, 100g (3˝ oz) caster sugar 100g (3˝
oz) self raising flour Strawberry Jam (see jam recipe above)
4 medium eggs,
100g (3˝ oz) caster sugar
100g (3˝ oz) self raising flour
Strawberry Jam (see jam recipe above)
Preheat your oven to 220C (425f) and line a 13 x 9 inch (33 x 23 cm) Swiss roll tin with non-stick baking parchment (not greaseproof paper).
Crack the eggs into a large mixing bowl and add the caster sugar. Whisk the mix thoroughly until it more than doubles in volume and run-off from the whisk blades leaves trails on the surface. It is difficult to over-whisk a fatless sponge, so when you think you have finished, whisk some more. The aim is to incorporate as much air as possible to make the sponge light and open textured.
When you have finished whisking, sift the flour into the mix in stages, gently folding in as you go. Any vigorous action at this stage will expel air and make the sponge dense and heavy.
Pour the mix into the lined Swiss roll tin and gently spread evenly to a depth of about 12 mm (˝ inch).
Place in the middle of the oven and bake for 10 minutes, or until the sponge is light golden brown.
While the sponge is baking, lay out a sheet of baking parchment and sprinkle with caster sugar.
Remove the sponge from the oven, and tip out onto the sugar coated parchment.
Carefully remove the parchment which was used for baking and spread your favourite jam onto the sponge.
Score the sponge about an inch from one end, then firmly roll up the sponge from the scored end using the baking parchment to assist in the rolling process.
Set to one side and allow to cool completely.
This recipe is useful when you have a punnet of fruit that won’t be eaten before it goes off.
Fruits can be classified in terms of their pectin content. Pectin is the substance which causes jams to set. It is present in sufficient quantities in some fruits and not in others.
To make strawberry jam, pectin has to be added. This can be done by adding an ingredient which is rich in pectin such as lemon juice, or by using pectin enriched sugar.
Using pectin enriched sugar guarantees success, but usually results in a very firm, jelly which is difficult to spread.
Using lemon juice gives a superior result, but care needs to be taken in making sure the jam reaches the right temperature before it is cooled.
900 g (2 lb) strawberries
900 g (2 lb) granulated sugar and 4 tsp of lemon juice
Small knob butter
Choose a largish saucepan which is less than a third full when all the ingredients are added.
Add the strawberries and lemon juice to the pan and mash with a potato masher to a pulp.
Add the sugar and heat gently on the hob until it is dissolved in the juice of the fruit.
Add the knob of butter and turn up the heat to full.
Bring to a boil and boil hard for 4 minutes.
Remove from the heat and drip a blob of liquor onto a chilled saucer. Leave for a short time to cool and then push the mix with your finger. If it wrinkles, your jam is done. If not, return to the heat for a minute or two longer and re-test. When the wrinkle test gives a positive result, remove the jam from the heat and allow to cool a little before pouring into a jar or container. If you keep your jam in the fridge it will last for a few weeks.
If you want your jam to last for longer you must use sterilised preserve jars. Fill and lid them while the jam is still hot. When the jam cools, the water vapour in the jar will condense and a vacuum seal will form. Jam preserved in this way will last for months.
1 onion (sliced)
1 tbs olive oil
1 clove garlic (chopped)
1 birdseye chilli (chopped)
1 medium butternut squash (peeled, seeded and cut into chunks)
˝ tsp hot smoked paprika
500ml (1 pint) chicken stock
Salt and ground black pepper to taste
Put the onions in a saucepan and fry in the olive oil until they are soft and beginning to brown.
Add the chopped garlic, chilli and smoked paprika. Fry for a further minute or so.
Add the chicken stock and butternut squash. Simmer for twenty or thirty minutes until the squash becomes soft.
Use a hand blender to liquidise the mix and add salt and pepper to taste.
Serve immediately, with a dash of soured cream and a buttered bread roll. Alternatively, allow to the soup to cool before storing in a refrigerator.
The recipe makes about a litre of soup which is enough for four, 130 calorie servings.
Soured cream and buttered bread rolls add to the calorie content, so be sure to take them into account if you are trying to lose weight.