Lamb Moussaka

Main

POINTS® Value: 6


Servings: 4

Preparation Time: 15 min

Cooking Time: 40 min

Level of Difficulty: Easy

 


Ingredients

1 medium onion, finely chopped
2 clove garlic, crushed
350 g lamb mince, lean
175 g mushrooms, sliced
400 g canned tomatoes, chopped
1 stock cube, lamb or vegetable, dissolved in 150ml boiling water
2 teaspoon dried mixed herbs
1 aubergine, sliced
400 g potato(es), par-boiled and sliced
1 medium egg
100 g low-fat soft cheese
150 g 0% fat Greek yogurt
1 pinch salt, & black pepper, freshly ground

Instructions
1. Preheat the oven to Gas Mark 5/190°C/375°F.


2. Dry fry the onion, garlic and minced lamb in a large saucepan for about 5-6 minutes, until browned.


3. Add the mushrooms, tomatoes, stock and herbs. Bring to the boil, then reduce the heat and simmer for 10 minutes without a lid.


4. Spoon half the mince mixture into a large ovenproof baking dish. Cover with the aubergine slices. Spread over the remaining mince then arrange the sliced potatoes on top in an overlapping layer.


5. Beat together the egg, soft cheese and yogurt. Season, then spread over the potatoes. Bake for about 45 minutes, until the topping is set and golden brown.


Notes
For a vegetarian version, use Quorn mince instead of lamb and use a vegetable stock cube.

Autumn vegetable soup

Soup
POINTS Value: 1
Servings: 6
Preparation Time: 15 min
Cooking Time: 30 min
Level: Easy




Ingredients

5 spray low-fat cooking spray
1 medium chopped onion
1 medium chopped carrot
350 g chopped swede
350 g celeriac chopped
2 portion stock cube, vegetable, dissolved in 850ml hot water
2 level tablespoon cornflour
425 ml skimmed milk
125 g sweetcorn, frozen or canned
1 pinch salt, and freshly ground black pepper
6 sprig parsley, to garnish



Instructions
1. Spray a large saucepan with low fat cooking spray. Add the onion, carrot, swede and celeriac and cook gently for about 3 minutes.


2. Pour in the vegetable stock. Heat until just boiling, then simmer for 15-20 minutes, until the vegetables are tender.


3. Blend the cornflour to a smooth paste with 3-4 tablespoons of the milk. Add the remaining milk to the saucepan with the sweetcorn, then stir in the blended cornflour. Heat, stirring constantly, until the soup thickens and begins to boil.


4. Season to taste with salt and black pepper, then ladle into warmed soup bowls. Serve, garnished with parsley sprigs.

Beef Stroganoff

Main

POINTS Value: 4

Servings: 4

Preparation Time: 5 min

Cooking Time: 20 min

Level: Moderate

Ingredients

350 g lean beef fillet steak, cut into 2.5 cm strips
2 level tablespoon flour, (seasoned)
3 teaspoon sunflower oil
1 large onion, sliced thinly
125 g sliced button mushrooms
5 portion cherry tomatoes, (puréed)
1 tablespoon worcestershire sauce
1 teaspoon lemon juice
300 g low-fat plain bio yogurt
1/2 teaspoon pepper
2 tablespoon parsley, fresh, chopped, to garnish
1/2 teaspoon salt

Instructions
1. Place the beef and seasoned flour in a bowl and coat the meat.


2. Heat 2 teaspoons of oil in a large, non-stick frying-pan. Sauté the onion for 5 minutes and then add the mushrooms and cook for a further 5 minutes. Transfer to a plate, using a draining spoon.


3. Heat the frying-pan, add the remaining teaspoon of oil and, when the oil is just starting to smoke, add the meat. Stir-fry, to brown the strips evenly. Stir in the pureed tomato, Worcestershire sauce and lemon juice.


4. Return the onion and mushroom to the frying-pan and gently cook for 5 minutes. Stir in the yogurt and allow to heat through. Season to taste with salt and pepper, and sprinkle on parsley.

Cream of Chicken Soup

Soup

POINTS Value: 2.5
Servings: 4
Preparation Time: 10 min
Cooking Time: 20 min
Level: Moderate


Ingredients
175g skinless chicken breast
2 celery sticks, finely chopped
1 onion, finely chopped
2 garlic cloves, crushed
300ml vegetable stock
1 tbsp plain flour
300ml semi-skimmed milk
1 tbsp chopped fresh parsley
2 tbsps low-fat yogurt
chopped chives to garnish

Instructions
1. Chop the chicken into small pieces.

2. heat a large, non-stick saucepan. add the chicken, celery, onion and garlic and dry-fry for 2-3 minutes.

3. pour in a little of stock, then sprinkle the flour over and mix well. Cook the flour for 1 minute before gradually mixing in the remaining stock and then the milk.

4. Simmer gently for 10-15 minutes to allow the soup to thicken. Stir in the parsley. Just before serving, remove from the heat and stir in the yogurt. Garnish with a few chopped chives.

Tips

You can add canned or frozen sweetcorn to this rich soup just remember to add the extra points