Take a look at this selection of MEND-friendly summer recipes to try. Not only tasty but all less than 5% fat and sugar! You can also get the kids involved to help you cook.
Chicken and sweet pepper pasta melt
Serves: 4
Prep time: 5 minutes
Cooking time: 15 minutes
A quick and easy low fat pasta dish using chicken breast and three colours of pepper - less than 5% fat and no added sugar. Choose wholemeal pasta shapes for slow release energy.
Ingredients
5ml spoon olive oil
4 chicken breasts, sliced into thin strips
1 small red pepper, deseeded and sliced
1 small green pepper, deseeded and sliced
1 small yellow pepper, deseeded and sliced
100g passatta sauce with basil
250g pasta shapes
salt and freshly ground black pepper
Method
- Heat the oil in a large frying pan, add the chicken strips and cook for approximately 3 minutes until sealed on all sides.
- Add the peppers and cook for a further 3-4 minutes.
- Meanwhile, bring a large pan of salted water to the boil, add the pasta and bring to the boil.
- Reduce the heat and boil uncovered for 12 minutes, stirring occasionally. Drain well and return to the pan.
- Add the chicken and peppers to the pasta, then pour in the tomato and basil sauce and heat through gently stirring all the time.
- Season to taste and serve immediately with a crisp green salad.
Fishcakes
Serves: 4
Prep time: 25 minutes
Cooking time: 10 minutes
These fish cakes are easy to make & delicious – less than 3% fat and no added sugar.
Ingredients
500g potatoes, boiled & mashed
350g cod, haddock or whiting cooked & flaked
1 tablespoon tomato puree
2 tablespoons snipped chives
50g wholemeal breadcrumbs
1 tablespoon oil
freshly ground black pepper
Method
- Mix together the potatoes, fish, tomato puree, chives & pepper.
- Shape into 24 small flat patties & then coat with breadcrumbs.
- Heat a tablespoon of oil in a non-stick frying pan & cook the fish cakes in 2 batches for approx 5 minutes until cooked through and golden brown, turning just once.
- Serve immediately, with tomato sauce & peas or a salad.
Chicken tandoori
Serves: 4
Prep time: 70 minutes
Cooking time: 35 minutes
A spicy traditional Indian dish and a delicious lower fat way to cook chicken - less than 5% fat and no added sugar.
Ingredients
525g boneless, skinless chicken breasts
2 garlic cloves, crushed
150g carton natural yogurt
1 tablespoon lemon juice
1 teaspoon grated fresh root ginger
a large pinch of chilli powder (cayenne pepper)
1 teaspoon ground coriander
1 teaspoon ground cumin
½ teaspoon ground turmeric
Method
- Cut the chicken into 3cm cubes & place in a shallow ovenproof dish.
- Mix the garlic, yogurt, lemon juice & spices & spread over the chicken.
- Cover & marinate in the refrigerator for at least 1 hour.
- Preheat the oven to 200°C, 400°F, gas mark 6.
- Bake the chicken in the marinade for 35 minutes, turning once or twice during cooking.
- Alternatively, thread the chicken on to skewers & cook under a preheated hot grill for 15-20 minutes.
- Serve with a small amount of rice and salad. You may like to try home-made raita as an accompaniment also
Raita
Serves: 4
Prep time: 10 minutes
Cooking time: 0 minutes
A quick cooling yogurt dip less than 3% fat with no added sugar . It can be served to accompany spicy dishes, especially curries or be served as a dip with grilled popadoms for a low fat snack or starter.
Ingredients
¼ cucumber, deseeded & finely chopped
150g pot low fat natural yogurt
½ x 20g pack mint, roughly chopped
pinch ground cumin
Method
- Place all the above ingredients in a bowl & mix to combine. Serve as an accompaniment to other Indian dishes.
Chilli con carne tacos - step by step
Serves: 6
Prep time: 5 minutes
Cooking time: 40 minutes
A lovely colourful and tasty dish that the kids can make too – with less than 5% fat and no added sugar. Just add enough chilli to taste; you can always add more towards the end of cooking but cannot take it out if it’s too spicy!
Ingredients
1 onion, peeled & finely chopped
1 clove garlic, crushed
2 tablespoons mild chilli powder
500g extra lean mince
400g can chopped tomatoes
420g can kidney beans, drained & rinsed
1 green pepper, deseeded & cut into 1cm pieces
1 red chilli, deseeded & finely chopped (avoid getting seeds on your fingers!)
1 tablespoon tomato puree
freshly ground black pepper
To serve: 12 taco shells and salad
Method
- With the help of an adult, ‘dry fry’ the mince in a non stick large pan stirring with a wooden spoon until browned
- Add the onion & garlic & stir every so often until they are softened.
- Add the chilli powder & cook for a further minute.
- Then stir in the chopped tomatoes, kidney beans, pepper, chilli & tomato puree.
- Cover & simmer for 30 minutes, stirring occasionally. Season to taste.
- Heat the taco shells following the pack instructions & fill with the mince & salad.
Berry & apple summer pudding
Serves: 4
Prep time: 145 minutes
Cooking time: 10 minutes
A tangy fruity pudding, ideal served with low fat natural yogurt - less than 3% fat and no added sugar. Make the most of seasonal fruit when it tastes best and provides better value.
Ingredients
250g dessert apples, peeled, cored & cut into chunks
250g blackberries or other summer berries
8 slices wholemeal bread from a medium sandwich loaf, crusts removed
To decorate: mint sprigs
Cook's Tip: This recipe requires chilling overnight.
Method
- Place a 900ml pudding basin upturned on greaseproof paper, draw round it & cut out a circle of paper that fits just inside the rim of the basin.
- Put the apples, blackberries & 4 large spoons of water in a saucepan, cover, & cook over a gentle heat for about 10 minutes until the apples are just cooked, but not mushy. Meanwhile, line the base & sides of the pudding basin with 6 slices of the bread.
- Transfer the fruit & juice to the bread-lined pudding basin. Top with the remaining slices of bread. Cover the pudding basin with the greaseproof paper circle. Place a saucer on top & weigh it down with a heavy can so the fruit juice will soak into the bread.
- When cold, transfer the pudding to the refrigerator & chill for at least 2 hours, or preferably overnight.
- To serve, remove the weight, saucer & greaseproof paper, cover the pudding basin with a serving plate & invert it to unmould the pudding. Decorate with mint sprigs.
