Ramen soup

Ingredients (for 1 person) 1 sheet (60g) Ramen or Chinese egg noodles (108 cals) ½ tsp sesame seeds (8 cals) 1 sachet of miso soup (27 cals) 1 tsp mirin (7 cals) 1 tbsp Japanese soy sauce (10 cals) ½ tsp grated root ginger (1 cal) 50g spring cabbage thinly sliced (12 cals) 50g beansprouts []

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Spiced tomato dal

Ingredients ( for 1 person) ½ tsp vegetable oil 80g red onion, thinly sliced ¼ tsp turmeric powder ½ tsp black mustard seeds ½?tsp ground cumin seeds a pinch of dried chilli flakes 1 clove garlic, chopped 500g tomatoes, chopped 20g red lentils 3 tbsp coriander leaves, chopped 1 tbsp Greek yogurt Total: 248 cals []

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Smoked Haddock Rarebit

Ingredients (for 1 person) ½ egg 50g low fat cheddar Pepper, mustard, Worcester sauce Chives 20 ml skimmed milk 100g fresh spinach 150g smoked haddock 1tbs chopped Chives 0 cal Total 355 calories Method Wrap the haddock in foil and bake in the oven for 10 minutes at 170c. If you prefer, you can poach the []

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Scallops with pancetta and leeks

Ingredients  (for 1 person) 2 paper-thin 8g slices of pancetta or bacon (70 cals) 85g scallops (three medium- sized ones) (75 cals) 50g sliced, washed leeks (30 cals) 80g peas (fresh or frozen) (62 cals) fronds from six sprigs of dill (1 cal) 30g wild rocket leaves (9 cals) Total: 247 calories Method Cut the pancetta slices []

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Oven Baked Herbed Vegetable Crisps

  Ingredients 10 spray(s) Cooking Spray, Calorie Controlled 2 medium Courgette, sliced crosswise into ½ cm slices 2 medium Parsnip, peeled and sliced crosswise into ½ cm slices 2 medium Sweet Potato, peeled and sliced crosswise into ½ cm slices 4 medium Carrots, Old, Raw, peeled and sliced diagonally into ½ cm slices 1 teaspoons []

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Lemon Curd

Makes about three 350ml jars.   Ingredients 6 unwaxed lemons  4 large fresh eggs 350g golden caster sugar 225g butter 1 level tbsp cornflour You will also need 3 hot, sterilised jars, and wax jam disks. Method Grate the zest from the lemons and then juice them removing any pips. Cut the butter into small []

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Chaat Masala

ERROR Ingredients 2 tbs cumin seeds 1 1/2 tsp fennel seeds 1 tb garam masala 1 tb mango powder 1 tb black salt 1 tsp cayenne pepper pinch asafetida powder 1/4 tsp ground ginger 1/4 tsp Asafetida, 1/4 tsp amchoor (mango powder) 1/4 tsp black salt Method Toast and grind cumin and fennel seeds and []

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Horseradish Sauce

Ingredients 100g freshly grated horseradish root A pinch of sugar 1 tbsp white wine vinegar 1 tsp Dijon mustard 125g crème fraiche Sea salt and freshly ground white pepper Method Mix the horseradish, sugar, vinegar and mustard together and leave to steep for about half an hour. Mix in the crème fraiche and season with []

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Spiced Vegetable Pulao

ERROR Ingredients Basmati  rice – up to the 500ml mark in a measuring jug 100 gm  chana dhal Coriander leaves ? small bunch chopped 600 ml warm vegetable stock Pinch of saffron strands 50 gm coconut milk powder Vegetables: whatever you fancy. 1 medium onion, halved and sliced Chopped green beans 100 gm Chopped carrot []

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Haddock Fish Cakes

ERROR Ingredients 450g cooked smoked haddock 450g  mashed potatoes 1 hard boiled egg, finely chopped 25g melted butter 1 tbsp tartare sauce 2 tablespoons chopped fresh parsley 1 teaspoon salt 10 turns of a black pepper mill Coating: 50 g (2 oz) seasoned flour 1 egg, beaten 150 g (5 oz) fresh white breadcrumbs Method []

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Roasted shallot, aubergine and cumin filo tart

ERROR Ingredients (for 1 person) 200g small shallots (not the large “banana” shallots) (40 cals) 1 tsp olive oil (40 cals) 1 tsp cumin seed (1 cal) a 300g aubergine (45 cals) 200g baby plum tomatoes (34 cals) a small clove of garlic, crushed (3 cals) ½ tsp fresh thyme leaves (0 cals) 1 sheet []

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Pigeon Pate

ERROR Ingredients 20 pigeon breasts 250 gms chicken livers 500gms good butchers sausages skinned 1 onion finely chopped 2 large cloves of garlic finely chopped 2 teaspoons red currant jelly 1 large glass of port 1/4 teaspoon ground mace 2 juniper berries crushed 1 teaspoon chopped fresh thyme 2 eggs 24 rashers streaky bacon Olive []

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Livorno Fish Stew

ERROR Ingredients 4 mussels 1 squid tube 150g white fish – such as hake or cod 4 raw prawns ½ red chilli 2 cloves garlic 1 stick celery 4 tomatoes (preferably plum) 1 handful flat leaved parsley 1 teaspoon Olive oil 1 shallot 100ml chicken stock (Or dry white wine) Method Cut the tomatoes in []

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