1. Mixed Bean Hot Pot Serves 4

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1 Vegetarian Recipes 1. Mixed Bean Hot Pot Serves 4 1½ lb potatoes, peeled and quartered 3 tbsp semi skimmed milk 3 tbsp unsweetened apple juice 2 tbsp vinegar 2 tbsp soy sauce 2 tbsp tomato puree 1 tbsp ginger 4 fl oz vegetable stock 1 onion sliced 1 clove garlic, crushed 1 red pepper, sliced 4oz mushrooms, sliced 6oz green beans, sliced 440g can red kidney beans 440g can chickpeas 200g can sweetcorn 1: Cook the potatoes in a pan of boiling water for about 20 minutes until tender. Drain, mash, mix with seasoning and set aside. 2: Place apple juice, vinegar, soy sauce, tomato puree and ginger in a bowl and mix through. Make up to a pint with vegetable stock. 3: Put onion, pepper, garlic, mushrooms and green beans in a pan and add 90ml of the sweet and sour stock. Cover and cook for 10 minutes. 4: Add the rest of the stock, bring to the boil and simmer gently. Add 1tsp cornflour to thicken sauce. Simmer for 3 minutes. 5: Add the kidney beans, chick peas and sweetcorn and mix well. 6: Place the bean mixture in an ovenproof dish. Pipe the mashed potato over the top. 7: Bake in a pre-heated oven at 190C/375F/Gas 5 for minutes. 8: Serve with a side salad.

2 2. Pepper, Courgette & Mushroom Lasagne Serves 4 1 onion sliced 1 clove garlic, crushed 1 red pepper, sliced 1 yellow pepper, sliced 1lb courgettes, sliced 12oz mushrooms, sliced 400g chopped tomatoes 1 pint semi-skimmed milk. 4oz reduced fat cheese, grated. salt and pepper. Dried mixed herbs. 6 sheets of pre-cooked lasagne. 3 tsp cornflour. You will need a 9 x 9 inch ovenproof dish 1: Place the onion, garlic, peppers, courgettes, mushrooms and tomatoes in a saucepan. Cover and cook for 10 minutes stirring occasionally until most of the liquid has evaporated. 2: Mix the cornflour with a small amount of cold water, add to milk and seasoning and heat gently, whisking continuously until the sauce comes to the boil and thickens. Simmer gently for 3 minutes, whisking. 3: Add the herbs to the vegetable mixture and mix well. 4: Spoon half of the vegetable mixture over the base of a shallow ovenproof dish. 5: Cover with half of the lasagne sheets. 6: Place 1/3 of the white sauce on the top. 7: Repeat steps 4 & 5 and then sprinkle the cheese on top. 8: Bake in a pre-heated oven at 190C/375FGas 5 for minutes until golden brown. 9: Serve with a mixed side salad.

3 3. Chickpea Curry Serves 3 1 tsp sunflower oil. 1 onion sliced. 2 tbsp curry powder. 1 tbsp wholemeal flour. 400g chickpeas. 200g can pineapple chunks in juice. 3oz raisins. ½ pint semi skimmed milk. 1 apple. 1 tbsp lemon juice. 1: Heat the oil and 2 tbsp pineapple juice and fry the onion until soft (extra juice can be added if needed). 2: Stir in the curry powder and flour and cook on a gentle heat for 2 minutes. 3: Add the chickpeas and mix to coat with the curry mixture. 4: Stir in the pineapple, raisins and milk. Season and bring to the boil. 5: Cover and simmer for 20 minutes. 6: Core the apple and chop into pieces and add with the lemon juice to the mixture. Cook for 5 minutes. 7: Serve with boiled brown rice. 4. Quorn Casserole Serves 4 12oz Quorn chunks. 1 jar of tomato cook in sauce. 1 onion chopped. 250g pasta 1: Place Quorn chunks in an ovenproof dish with the jar of sauce and chopped onion. 2: Chopped at 180C/Gas 4 for minutes. 3: Serve with vegetables and 4oz cooked weight pasta.

4 5. Savoury Crumble 3 large courgettes. 1 onion, chopped. 2 carrots, sliced. 1 clove garlic, crushed. 1 green pepper, sliced. dried mixed herbs. 400g can chopped tomatoes. salt and pepper. 1 tbsp tomato puree. 4oz porridge oats. 4oz low fat cheese. 1: Slice the courgettes and place in a pan with the onion, garlic, carrots, tomato puree, herbs and tinned tomatoes. 2: Season and bring to the boil, cover and simmer for 15 minutes. 3: Put the mixture into an ovenproof dish. 4: Mix the oats and cheese together and sprinkle on top. 5: Bake at 180C/350F/Gas 4 for 25 minutes. 6: Serve with mixed vegetables/side salad and boiled pasta.

5 6. Three Bean Stew 400g can red kidney beans. 1 small can baked beans. 120g green beans. 400g can chopped tomatoes. 1 tbsp tomato puree. dried mixed herbs. 1 clove garlic, crushed. 1 lb potatoes. 1: Place the drained kidney beans, baked beans and green beans in an ovenproof dish. 2: Mix together with tinned tomatoes, herbs and garlic. 3: Par boil the potatoes and thinly slice on top of the bean mixture. 4: Sprinkle with low fat grated cheese (3oz) and bake at 180C/Gas 3 for 50 minutes. 5: Serve with a mixed green salad. 7. Macaroni Cheese And Vegetables 300g macaroni - dry weight. broccoli. 3 courgettes, sliced. 2 carrots, sliced. 1 yellow pepper, sliced. 1 pint skimmed milk. 2 tsp cornflour. 3oz low fat cheese. 1: Boil the macaroni and mix with lightly boiled vegetables. 2: Make up the cheese sauce by adding the cornflour mixed with a little cold milk to the remaining milk and bring to the boil stirring continuously. 3: Simmer and cook for 3 minutes. 4: Take the sauce off the heat and stir in the cheese. 5: Pour over the macaroni and vegetables and serve.

6 8. Pasta And Ratatoullie Bake 1 onion chopped. 2 courgettes, sliced. 1 red pepper, sliced. 1 green pepper sliced. 1 clove garlic, crushed. 1 tsp basil. 1 pint vegetable stock. 350g pasta - dry weight. 3oz low fat cheese. 1: Saute the onion, courgette, peppers and garlic in 1-2 tsp low fat spread. 2: Add 1 pint vegetable stock and the basil and simmer for 5 minutes. 3: Boil the pasta then drain. 4: Pour the ratatouille over the pasta and sprinkle the cheese on top. 5: Brown under the grill and serve with side salad. 9. Sweetcorn And Mushroom Rissotto 1 onion chopped. 1 pint vegetable stock. chopped mushrooms and peppers to taste. 1 can sweetcorn. 360g rice - dry weight. 1: Boil the rice with the chopped onion and vegetable stock. 2: Add chopped mushrooms, peppers and sweetcorn. 3: Drain and serve with a side salad.

7 10. Quorn Bolognaise 250g packet Quorn mince. 400g can chopped tomatoes. 1 onion chopped. 1 red and 1 green pepper, chopped. dried mixed herbs. 1 clove garlic, crushed. 500g pasta. 1: Brown the Quorn for 5 minutes and add to the onion to soften. 2: Add the peppers, tomatoes, mixed herbs and cook for minutes. 3: Boil the pasta and drain. 4: Serve pasta with the bolognaise sauce and a side salad. 11. Lentil And Cheese Bake 240g red lentils 1 onion, chopped 1 pint water 400g can chopped tomatoes 2 shredded wheat 1 tbsp tomato puree dried mixed herbs 3oz low fat cheese, grated 1: Place lentils and chopped onion in a pan and boil with the pint of water. 2: Simmer for minutes until the lentils are soft and the water is absorbed. 3: Mix the tomatoes, tomato puree, herbs, Shredded Wheat and cheese together and add to the lentil mixture. 4: Place in an ovenproof dish and bake at 180c/Gas 4 for minutes. 5: Serve with a side salad.

8 12. Vegetarian Pizza Makes 4 pizzas 4 ready made pizza bases. 1 small onion, chopped. 1 small red and 1 small green pepper, sliced. 2 large mushrooms, sliced. 1 courgette, sliced. 3/4 tsp dried mixed herbs. 1 tbsp tomato puree. 400g can chopped tomatoes. 1 clove garlic crushed. 4oz low fat cheese, grated. 1: Place the tomatoes, tomato puree, garlic, herbs and onion in a pan and bring to the boil. Simmer for minutes until the sauce is fairly thick and most of the juices have evaporated. 2: Place the remaining ingredients - except for the cheese in a pan and cook for 5 minutes in some vegetable stock. 3: Spread the tomato sauce evenly over the pizza base and place the vegetable mixture on top. 4: Sprinkle with the cheese and bake at 200C/Gas 6 for about 20 minutes. 5: Serve with a fresh green salad.

9 Snack Meals 1. Home Made Soup & Wholemeal Bread 4 leeks, chopped. 1 large cabbage. 4 carrots, grated. 1 large turnip, chopped. 1 pint veg/chicken stock. 1: Add all vegetables to stock and simmer for 45 minutes. 2: Serve with 1-2 slices wholemeal bread. 2. Lentil Soup 4 carrots. 2 onions. 8 potatoes. 2 pints vegetable stock. 100g red lentils. 1: Wash lentils and drain. 2: Chop vegetables. 3: Add lentils and chopped vegetables to the vegetable stock. 4: Cook for minutes until lentils are very soft. 5: Add pepper and herbs as required. 6: Serve with 1-2 slices wholemeal crackers.

10 3. Jacket Potato With Filling 1 large potato for baking 1 large side salad Suitable fillings:- 1oz grated cheese with chopped onion and 1 tsp pickle 2oz cottage cheese 1 small tin baked beans 1 hard boiled egg with chopped tomato and 1 tsp low cal mayonnaise 2oz tuna in brine with sweetcorn and mixed peppers 1: Place potato in microwave or oven and cook until soft in the centre. 2: Add filling of your choice and serve with large side salad. 4. Sandwiches 2 slices wholemeal bread or 1 pitta bread or 1 roll 1 large side salad Suitable fillings: 1 banana mashed 2 tsp peanut butter 1 slice cold meat 1 hard boiled egg 1oz low fat cream cheese & pineapple 2 tsp low fat humous 1oz low fat cheese 1: Make up the sandwich with 1 of the above fillings. 2: Serve with a large side salad.

11 5. Rice Salad 50g brown rice (uncooked weight) 50g peas 50g canned red kidney beans 2 spring onions 75g cottage cheese 1: Cook the rice 2: Drain rice and combine with the remaining ingredients. 3: Top with the cottage cheese.

12 Meat Recipes 1. Mince And Potatoes Serves 4 450g lean mince 1 stock cube 1 onion chopped 4 carrots, sliced 800g potatoes - boiled 1: Brown mince, drain off fat. 2: Add 1 pint of water and the stock cube, chopped onion and carrots. 3: Gradually stir in 1-2 tsp cornflour mixed with a small amount of cold water. 4: Cook for minutes. 5: Serve with boiled potatoes and vegetables.

13 2. Chilli Con Carne Serves 4 240g lean mince 1 small can red kidney beans 1 onion chopped mushrooms chopped 1 red and 1 green pepper chopped 1 crushed clove of garlic 1 tsp chilli powder 1 tbsp tomato puree 1 pint water 1 stock cube 250g brown rice (uncooked weight) or 4 pitta breads 1: Brown mince, drain off fat. 2: Add kidney beans, onion, mushrooms, pepper, garlic and chilli powder, tomato puree and stock. 3: Cook for minutes. 4: Drain and serve with boiled rice or pitta bread and a side salad.

14 3. Spaghetti Bolognaise Serves 4 325g lean minced beef 1 can (400g) chopped tomatoes 1 onion 1 tsp vegetable oil 1 crushed garlic clove 1 tsp mixed herbs 1 tsp tomato puree Seasoning 200g spaghetti (dry weight) Bolognaise Sauce 1: Heat the oil in a saucepan and add sliced onion. 2: Cook the onion until soft. 3: Add minced beef and cook gently until browned. 4: Add all the rest of the ingredients to the saucepan and simmer for 30 minutes. Spaghetti 1: Boil a pan of water. Add a little salt. 2: Add the spaghetti and bring back to the boil. 3: Simmer for 10 minutes. 4: Drain the spaghetti in a sieve and put it back into the pan. 5: Serve spaghetti with the bolognaise sauce.

15 4. Roast Meat Serves 4 450g lean beef/pork/lamb joint roasted - trim off all visible fat. Thin gravy 4 Baked Potatoes mixed vegetables 1. Roast joint of meat and serve with baked potato and vegetables. 5. Pork And Broccoli Bake 1lb lean pork, cubed. 1 onion chopped. 1 chicken stock cube. 1 pint water. mushrooms and broccoli as desired. 2 slices of wholemeal bread made into breadcrumbs. 1oz reduced fat cheese, grated. 4 baked potatoes Side salad 1: Brown pork and drain off fat. 2: Add onion, chicken stock, pepper and 1-2 tsp cornflour mixed with a small amount of water. 3: Cook for minutes and then add mushrooms and broccoli. 4: Cook for a further 10 minutes. Place in an oven-proof dish and sprinkle with breadcrumbs and grated cheese. 5: Place under the grill until golden brown. 6: Serve with baked potato and side salad.

16 6. Chicken Casserole 1lb chicken breast, chopped 4 pineapple rings 1 pint unsweetened pineapple juice 2 leeks chopped 1 red pepper chopped 1 green pepper chopped 120g sweetcorn 250g brown rice (uncooked weight) 1: Chop chicken into small pieces. 2: Place in an ovenproof dish, add pineapple, juice, peppers, leeks, etc. 3: Cover and cook for minutes at 190 C/Gas 5. 4: Serve with boiled rice and vegetables. 7. Chicken And Vegetable Curry 2 onions, chopped 1lb potatoes, cubed 2 tins tomatoes 200g peas 200g other vegetable ½ pint water 1-2 tsps curry powder 500g cooked chicken 250g brown rice (uncooked weight) 1: Cook chopped onion until soft but not very brown. 2: Add curry powder & continue to cook for another 2 minutes. 3: Par boil the potatoes & drain. 4: Add other ingredients to onion and cook until potatoes are done. 5: Serve with boiled rice.

17 8. Spiced Turkey 1 tsp sunflower oil 1 large onion sliced 2 cloves garlic, crushed 1 tbsp curry powder 350g potato 350g cooked turkey 1 pint semi-skimmed milk 1 tsp tomato puree 225g cabbage 1: Saute onion and garlic in the oil for 5 minutes. 2: Stir in the curry powder and cook for 2 minutes on a gentle heat. 3: Cut the potato into ½ inch cubes - do not peel. 4: Add the potato, turkey, milk and tomato puree to the onion. 5: Bring to the boil, cover and simmer for 15 minutes. 6: Shred the cabbage and add to the pan. 7: Cook for 5 minutes uncovered. 8: Serve with 1 wholemeal chapati or pitta bread or boiled rice.

18 9. Sweet And Sour Turkey 4 tbsp soy sauce 1 red pepper sliced 2 tsp cornflour 1 green pepper sliced 500g turkey cubed Baby corn, chopped 4 tsp vinegar Spring onions sliced 2 tbsp tomato puree 6 pineapple rings, chopped 1 pint vegetable stock 4 tbsp pineapple juice 250g brown rice 1: Mix the cornflour with the soy sauce. 2: Coat the turkey and leave for 20 minutes. 3: Mix the vinegar, tomato puree, pineapple juice and ½ vegetable stock. 4: Stir fry the turkey in 1 tsp of low fat spread. 5: Add the sauce along with the sliced peppers, baby corn, spring onions. 6: Add the pineapple rings. 7: Bring to the boil and cook for 3-4 minutes. 8: Serve with boiled rice and side salad.

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