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| Salmon with Beans (Serves 4) |
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1 teaspoon dried rosemary leaves
1 medium onion, chopped finely
2 tablespoons chopped parsley
400g can tomatoes
1 tablespoon olive oil
2 tablespoons tomato paste
440g can red kidney beans
425g can salmon, drained
1 clove garlic, crushed
Heat olive oil and cook onion and garlic for about 3 minutes.
Add rosemary, stir for 1 minute.
Add tomatoes, tomato paste and kidney beans and bring to boil.
Simmer for 5 minutes.
Gently stir in salmon and heat gently.
Serve with steamed brown rice or wholemeal pasta, sprinkled with parsley.
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| Chicken and Lentil Nutties (Serves 4) |
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1 cup cooked shredded chicken
½ cup almonds
2 tablespoons chopped parsley
1 cup lentils
1 medium onion, finely chopped
2 tablespoons wheatgerm
2 slices wholemeal bread, made into crumbs
2 cups water
1 teaspoon garam masala spice powder
1 egg
2 tablespoons sunflower seeds
Cook lentils and onion in water until lentils are tender and mixture is dry
(20-25 minutes).
Stir in remaining ingredients, except sunflower seeds.
Form into 8 patties.
Press sunflower seeds into patties.
Bake on a greased tray in a moderate oven for 20-30 minutes, turning once.
Serve with steamed vegetables or salad.
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| Barley and Mushroom casserole (Serves 2-3) |
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1 tablespoon olive oil
1 small onion, finely chopped
1 cup sliced button mushrooms
1 cup chicken stock
½ cup barley
½ cup dried thyme
(or 1 tablespoon fresh)
1 cup small button mushrooms
Heat oil and cook onion without browning for 3-4 minutes.
Add barley, stirring well.
Add sliced mushrooms, stock and thyme.
Cover tightly and cook over a low heat for 45 minutes.
Add whole mushrooms and continue cooking for a further 5 minutes.
The barley should be tender and the liquid absorbed.
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| High Fibre Wheat Meatloaf (Serves 4-6) |
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1 cup cracked wheat or burghul
1 cup boiling water
500g lean minced lamb (or use beef)
1 teaspoon finely grated lemon rind
1 medium onion, finely chopped
2 teaspoons cinnamon
freshly ground black pepper
1 large carrot, grated
Pour water over wheat, leave for 10 minutes until water is absorbed.
Add remaining ingredients and place mixture into a non-stick loaf tin,
patting down firmly.
Bake in a moderate oven for 1 hour or microwave on high for 25-30 minutes.
Stand for 5 minutes before turning out.
Serve with steamed vegetables and/or salad.
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| Baked Stuffed Apples (Serves 4) |
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½ cup apple and blackcurrant juice
12 seedless prunes
½ teaspoon cinnamon
1 tablespoon chopped walnuts
4 apples, cored
Make a cut around the centre of each apple so the skin will not burst.
Combine prunes, cinnamon and walnuts, and stuff into apples.
Place apples in a shallow oven-proof dish just large enough to hold them.
Pour juice over apples and bake in a moderate oven for 25 minutes or
microwave on high for 8-10 minutes.
Serve hot.
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