Food For Thought -Healthy Family Meals in 30 minutes or less
Do you ever feel that you and your family are missing out on wholesome,
nutritious meals simply because you don’t have the time to prepare them? Do you
want to change this in 2007? Then these recipes are ideal for you! Life today is
becoming increasingly busy and many people find themselves short of time –
making it all too easy to grab a processed meal that is high in Points but low
in nourishment. Eating freshly cooked food that is well balanced and healthy is
important for all the family. These recipes are full of flavour and taste and
perfect for all the family.
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Low call 1850 234 123.
1. With your
fingertips, check the fish for any bones and pull out any you can feel. Cut the
flesh into chunks. Place the fish in a food processor with the onion, curry
powder and half teaspoon each of salt and pepper. Process the mixture in short
bursts, scraping down the sides once or twice, until it becomes a chunky paste -
don’t over process it. 2. Divide the mixture into four smooth balls, and then flatten them into
burger shapes. Chill them in the refrigerator until required.
3. Meanwhile, make the relish. Halve the cucumber and scoop out the seeds
with a teaspoon. Chop the flesh finely or coarsely grate it. Mix it with the
yoghurt, dill and seasoning. Chill the relish in the refrigerator until you need
it.
4. When you are ready to cook the burgers, heat a large non-stick frying
pan and spray it with low fat cooking spray. Add the burgers to the pan and cook
them for about 3-4 minutes on each side, turning them carefully, until golden
brown and firm when pressed.
5. Serve the fish burgers with a lime quarter for each serving and the
cucumber relish.
Top tip: Open freeze these burgers and then store in
plastic bags in the freezer. That way they won’t stick together and can be eaten
one at a time
Variation: Any smoked or white fish works well in
these burgers e.g. haddock, whiting or hake, but remember to alter the Points
accordingly
1. Cook the pasta with the onion in a large saucepan of lightly salted,
boiling water according to the pack instructions. Drain and rinse in cold water.
Set it aside.
2. While the pasta is cooking, make the sauce. In a heatproof jug, mix 3
tablespoons of milk with the cornflour to make a smooth paste. In a large
saucepan, put the rest of the milk on to boil and when the liquid starts to
creep up the sides of the pan, pour it over the cornflour paste, whisking as you
do so.
3. Return the milk mixture to the pan and cook, stirring, on a low heat
until it thickens. Add the peas and tuna and the simmer for 2 minutes. Remove
the pan from the heat and cool slightly
4. Mix in all the cheddar cheese and half of the Parmesan cheese. Stir the
cooked pasta into sauce. Check the seasoning. Reheat it all gently in the pan
but do not allow it to boil.
5. Preheat the grill. Transfer the pasta mixture to an ovenproof dish. Mix
the remaining Parmesan cheese with the breadcrumbs and scatter this over the
top. Arrange the tomato halves, cut side up, over the breadcrumb topping.
6. Place the dish under the grill and cook until the top is crispy and
golden. Serve on four warmed plates.
1. Cook the potatoes in lightly salted, boiling water for 10-12 minutes,
until just tender. Drain well and then mash them until smooth.
2. Beat in the hot milk, parsley or nutmeg, if using, and seasoning. Set
the mash aside.
3. Meanwhile, heat a large non-stick frying pan and add the mince in small
amounts, stirring quickly to break it up. Spray the mince with low fat cooking
spray and cook until it becomes crumbly.
4. Add the crushed garlic, herbs and spring onions. Cook for 2 minutes. And
then sprinkle in the flour and mix it up.
5. Now, stir in the stock and raise the heat. Simmer for 10 minutes until
the mixture has thickened and reduced down. Season well.
6. Preheat the grill. Spoon the mince mixture into an ovenproof dish. Spoon
over the potatoes, spreading them evenly with a fork. Sprinkle over the
breadcrumbs.
7. Place the dish under the grill until the top turns lightly golden. Serve
on four warmed plates.
Launch Date
February '07
