Orange beef stir-fry

Main Meal Servings: 4
Ingredients

1 whole stock cube, (chicken), dissolved in 1 1/4 cups (300ml) hot water
3 tbs soy sauce
1 tsp powdered artificial sweetener
Canola Spray
2 tbs fresh orange rind (peel)
2 tbs fresh ginger, julienned
2 clove garlic, finely sliced
1 whole fresh red chilli, de-seeded, finely chopped
600 g lean beef fillet steak, excess fat trimmed, thinly sliced
300 g snow peas, ends trimmed
1 tbs arrowroot, dissolved in 1 tbs water
Instructions
Combine stock, soy sauce and sweetener in a small bowl.
Spray a wok, or non-stick frying-pan oil and set over medium to high heat. Add orange rind, ginger, garlic and chilli. Stir-fry for 2 minutes. Add beef and stir-fry for 2 minutes or until lightly browned. Add snowpeas and stir-fry for 2 minutes or until tender crisp. Add stock mixture and cook for a further minute. Add arrowroot mixture and cook, stirring for 10 seconds or until sauce has thickened.
Remove from heat and serve immediately.

Greek spinach pie

main meals Servings: 4
Ingredients

Canola Oil Spray
1 tbs olive oil
600 g fresh spinach, cooked, excess water squeezed out, chopped
1 medium onion, finely chopped
2 tbs fresh parsley, finely chopped
1/8 tsp ground nutmeg
2 whole eggs
200 g reduced fat feta cheese, crumbled
200 g low-fat ricotta cheese
3 tbs grated parmesan cheese
3sheets Puff pastry,
Instructions
Spray a 20cm baking tray with oil spray.
Heat the oil in a large non-stick frying pan over medium to high heat. Add the spinach and onion and cook until any liquid has been absorbed. This will take 5-8 minutes. Add the parsley and nutmeg and stir. Remove the frying pan from the heat and transfer the mixture to a large bowl. Add the eggs, cheeses and season well with salt and pepper.
Lay 1 sheet of filo in and up the sides of the prepared pan. Spray the surface lightly with oil. Top with 5 more sheets of filo, spraying each layer with oil before adding the next sheet. Spread the spinach mixture over the last sheet of filo and top with 8 more sheets of filo, spraying each layer with oil. Roll the overhanging sides of the pastry into the edges of the baking tray to form a border.
Using a sharp knife, cut into 6 squares, almost through to the bottom, but not quite or the filling will leak. Refrigerate for 30 minutes.
Preheat the oven to 190C. Bake until crisp and golden, about 45 minutes. Let stand for 5 minutes before cutting squares all the way through to the bottom. Serve warm with a salad tossed with fat-free dressing.

Chicken chasseur

Main meals Servings: 4
Ingredients


Canola oil spray
600 g skinless chicken breast, excess fat trimmed
2 medium onion, thinly sliced
2 cloves garlic, crushed
100 g mushroom, thinly sliced
1 whole fresh carrot, peeled, sliced
400 g chopped tomatoes
1/4 cup tomato puree
2 tbs fresh parsley, chopped
1 whole stock cube, (chicken) dissolved in 300ml hot water
Instructions
Preheat oven to 190°C.
Heat a large non-stick frying pan over medium-high heat. Spray with oil. Add chicken breasts and cook for 2-3 minutes on each side, until brown. Transfer to an ovenproof casserole dish.
Add onions and garlic to pan and cook, stirring, for 3 - 4 minutes or until softened. Transfer to casserole dish along with mushrooms, carrot, tomatoes, tomato puree and parsley.
Add stock to frying pan and bring to the boil. Stir well with a wooden spoon to dislodge any bits that have stuck to the bottom of pan. Add to casserole and taste and season with salt and pepper.
Bake casserole in oven for 45 minutes or until chicken and vegetables are tender. Serve, garnished with parsley.

Great one for the slow cooker!

Bread Pudding

Dessert: Servings: 8-10
Ingredients
1 loaf Bread (I use wholemeal, traditionally used stale white bread)
1 cup raisins/ sultanas
½ cup brown sugar
½ tsp cinnamon
½ tsp nutmeg
Boiling water
2-3 tea bags (optional)

Instructions
Place tea bags into a mixing bowl and add 2-3 cups boiling water, allow to stew.
Break the bread into smaller pieces, remove the teabag from the bowl and immerse the bread pieces. Add more water if required to cover the bread, then leave to stand preferably over night.
Using your hands, squeeze out excess liquid from the bread, however you do not want it to be dry, just soggy.
Add the sugar, fruit and spice. Compact the mixture into an oven proof dish and bake for approx 40 mins at 180°c. Once cooked, allow to cool and firm.
Serve with tea/ coffee as a snack or with warm custard as a dessert.

Selsig Morgannwg (Glamorgan Sausages)

Traditional Welsh Dish: Servings: 6
Not really sausages, but a cheese, egg and breadcrumb mixture formed into rolls and traditionally fried, though I bake mine
Ingredients
120g Strong low fat Cheddar
120g fresh breadcrumbs
1 small onion, finely chopped
1 tsp mustard powder
1 tbsp chopped parsley
Pinch thyme
3 eggs
Dried breadcrumbs for coating
(Salt and pepper)
Instructions
Preheat oven to 180°c
In a bowl, beat the two eggs and add the mustard, parsley, thyme and seasoning.
In a separate bowl, mix together the cheese, breadcrumbs and the onion.
Now combine the egg mixture with the breadcrumb mixture. With floured hands, form the mixture into approximately 10 sausage-shaped rolls.
Beat the 3rd egg in a bowl, dip in the sausages, coat them with the dry breadcrumbs and Place in the oven for 15-20mins or until golden. Serve with salad or as a nibbles.

Welshcakes/ Picau ar y Maen

Traditional Welsh Dish: Servings: 24
Ingredients
500g self raising flour
250g margarine
250g sugar
250g currants
tsp mixed spice
half tsp salt
300ml skim milk
2 eggs
Flour for dusting

This recipe is traditionally cooked on a stove top Bakestone, but a hotplate or flat grill surface or large non-stick frying plan works well.
Personally I use the flar half of my George Foreman.

Instructions
Beat the eggs, then add the remaining ingredients (but leave some sugar for dusting) in a cool mixing bowl, until a dough consistancy.
Dust a clean surface with flour. Break off a hand full of the dough and roll out until approx 1/4 inch thick.
Cut circles out using a cutter apporx 3cm diameter is ideal.
Now place onto the warm surface and cook for approx 1 minute each side or until browned- Becareful to insure the centre is not still doughy.
Dust with the remaining sugar and serve immediately.

These will last and are great if stored in an air tight container- but best eaten warm.

Banana Bread

Dessert: Servings: 6-8
Ingredients
100g low fat spread
1 cup brown sugar
2 eggs
2 cups plain flour
1 tsp baking powder
1 cup mashed ripe banana
2 tbs chopped walnuts
Instructions
Heat oven to 180°c.
Lightly grease loaf tin.
Combine spread & sugar, until creamy. Add mashed banana and eggs and mix until combined
Sift flour and baking powder into the bowl and mix.
Pour mixture into the loaf tin, top with walnuts.
Bake for 50 mins or until an inserted skewer comes out clean.
Remove form the tin and leave to cool on a wire rack.