Low in cholesterol
Yakiudon
Ingredients 400g (13oz) fresh udon noodles 4 baby bok choy 1/2 teaspoon sesame oil 2 teaspoons olive oil 300g (10oz) firm tofu, cubed 3 spring onions (scallions), sliced 1 medium carrot, sliced 1 medium red capsicum (bell pepper), sliced 100g (3 1/3oz) snowpeas 2 tablespoons yellow bean sauce 2 tablespoons hoisin sauce 2 tablespoons reduced-salt [...]
White Bean & Tomato Toasts
Ingredients 2 x 400g (13oz) cans cannellini beans, rinsed and drained 1 cup (250ml/8fl oz) reduced-salt chicken stock 1 fresh rosemary sprig 2 teaspoons olive oil 1 small red (Spanish) onion, sliced 200g (6 1/2oz) cherry tomatoes 200g (6 1/2oz) teardrop tomatoes 1 teaspoon crushed pink peppercorns 1 tablespoon finely shredded fresh basil 50g (1 [...]
Tandoori Chicken Soup
Ingredients 2 skinless chicken breast fillets, chopped 2 tablespoons tandoori paste 1 cup (260g/8 1/3oz) low-fat plain yoghurt 2 cups (440g/15oz) toor dal or yellow split peas 4 cups (1 litre/32fl oz) water 2 teaspoons canola oil 1 medium onion, chopped 1 teaspoon garam masala 1 teaspoon ground cumin 1/2 teaspoon paprika 3 medium ripe [...]
Yoghurt with Stewed Vanilla Apricots
Ingredients 300g (10oz) whole dried apricots 1 vanilla bean, halved lengthwise 1 cinnamon stick 1 cup (250ml/8fl oz) unsweetened low-GI apple juice 2 cups (520g/1lb 1oz) low-fat Greek-style plain yoghurt Method 1 Put the apricots, vanilla bean, cinnamon stick and apple juice into a pan and bring to the boil. Reduce the heat and simmer [...]
Summer Pudding
Ingredients 500g (1lb) mixed fresh or frozen berries 1/2 cup (125ml/4fl oz) unsweetened low-GI apple juice 200g (6 1/2oz) strawberries, quartered 8 slices fruit and spice bread Method 1 Put the mixed berries and apple juice into a pan and heat gently until the berries soften and collapse. 2 Add the strawberries, remove from the [...]
Raspberry Frozen Yoghurt Creams
Ingredients 200g (6 1/2oz) raspberries 400g (13oz) low-fat plain yoghurt 2 tablespoons yellow box honey 1 teaspoon rosewater 2 tablespoons toasted shredded coconut Method 1 Line 4 x 1/2 cup (125 ml/4 fl oz) capacity ramekins or moulds with plastic wrap so that the plastic wrap overhangs the sides. 2 Divide two-thirds of the raspberries [...]
Fruit Salad with Champagne Vanilla Syrup
Ingredients 3 mangoes, sliced 3 kiwifruit, sliced 300g (10oz) peeled watermelon, sliced 150g (5oz) blueberries 250g (8oz) strawberries, sliced 1/4 teaspoon saffron threads 1 vanilla bean, scraped 1 tablespoon yellow box honey 1 cup (250ml/8fl oz) Champagne Method 1 Layer the fruit into 6 individual serving glasses or into a large serving bowl. 2 Put [...]
Carrot Hummus with Asparagus & Crisps
Ingredients 300g (10oz) trimmed fresh asparagus spears 750g (1 1/2lb) peeled carrots, chopped 400g (13oz) can chickpeas, rinsed and drained 1 tablespoon tahini 1 clove garlic, crushed 1 tablespoon lemon juice 2 tablespoons plain yoghurt 1 teaspoon ground cumin 1 tablespoon chopped fresh mint 2 tablespoons water 2 large wholemeal pita breads olive oil spray [...]
Pear & Blueberry Jellies
Ingredients 2 cups (500ml/16fl oz) pure unsweetened apple juice 1/2 teaspoon agar agar powder 400g (13oz) can pears in natural juice, drained and chopped 200g (6 1/2oz) fresh or frozen blueberries Method 1 Put the apple juice into a pan and bring to the boil. Add the agar agar powder and whisk until the powder [...]
Vegetable & Lentil Soup
Ingredients 2 teaspoons olive oil 1 medium leek, sliced 2 medium carrots, diced 2 celery sticks, thinly sliced 2 tablespoons water 200g (6 1/2oz) peeled orange sweet potato, diced 2 medium parsnips, diced 2 medium zucchini (courgette), diced 5 cups (1.25 litres/40fl oz) reduced-salt vegetable stock 400g (13oz) can lentils, rinsed and drained 2 cups [...]