Egg curry

3 Eggs, hard boiled
1/2 cupAlmonds, slivered
2 tbsp Diet margarine
1/2 Onion
1/4 cup Celery, chopped fine
3/4 tbsp Arrowroot
1/2 tsp Salt
3/4 tsp Curry powder
1 cup Nonfat milk
2 slice Toast
finely cut shelled eggs. Brown almonds in margarine until golden
brown. Remove; drain on absorbent paper. In same pan saute onion and
celery until golden; stir in arrowroot, salt, and curry powder; stir
in milk slowly. Cook, stirring constantly, strring constantly, until
thick and smooth. Stir in slice egg, heat to boil. Place a slice of
toast in the bottom of each of four individual, headed casseroles.
Divide eggs evenly over the toast; sprinkle with almonds.

MANGO CHICKEN SALAD (serves 4)

2 cups cooked skinless, boneless chicken breasts, cubed into 2-inch pieces 1 large mango, peeled and cut into 1/2-inch cubes 1/2 cup sliced celery 1/4 cup minced red onion 2 tablespoons low-fat sour cream 1 tablespoon fresh orange juice and grated orange rind, beating until light and fluffy.

Apple and muesli smoothies (serves 2)

apple 2
muesli 8 teaspoon
300g low-fat yoghurt
300ml cold skimmed milk
cooking instruction
Put peeled ,chopped apple and other ingredients in a bowl and blend untill smooth.Serve directly.

SWEET BISCUITS(serves 8)

sweet potatoes ¾ cup

nonfat milk ¼ cup

margarine 4 tablespoons
all-purpose flour 1 ½ cups

baking powder 4 teaspoons

Splenda 2 tablespoons

salt ½ teaspoon

Preheat oven to 450 F. Mix the cooked mashed sweet potatoes, nonfat milk and margarine in a large bowl,. In a separate bowl, sift the flour, baking powder, Splenda and salt.

Combine both mixtures to make a soft dough. Turn the dough out onto a floured board and toss until smooth.

Roll out until the dough is ½ inch thick. Cut the dough with a biscuit cutter or small glass. Place on a greased pan and bake for 15 minutes. Makes 8 servings.

Fab fish, chips and peas (serves 2)

Ingredients
2 large potatoes cut into thick ‘chips’ and parboiled for 5
minutes
2 teaspoons olive oil
2 x 200g pieces white fish fillet of your choice eg
haddock, swordfish, halibut
Juice ½ lemon
1 teaspoon butter, melted
1 x 300g tin marrowfat peas, drained
1 tablespoon tartar sauce
Freshly ground black pepper
Cooking instructions
1. Preheat the oven to 220oC/425oF/gas mark 7
2. Toss the parboiled chips in the oil and season
with plenty of black pepper. Place on a non-stick
baking sheet and cook for 25-30 minutes until
golden and tender
3. Place the fish fillets into a grill pan lined with
kitchen foil, brush with a little melted butter,
drizzle over the lemon juice and season with
black pepper. Place under a hot grill for 5-6
minutes until just cooke

Apple puffs

6 oz frozen puff pastry - defrosted
Flour for rolling
1 oz low fat spread - melted
2 tblsp apricot jam - warmed
1 lb eating apples - cored and sliced


1 Preheat oven to 200ºC/400ºF/Gas Mark 6.

2 Roll out pastry to a square, ¼ cm thick. Cut into 6 rectangles. Place on damp baking sheet and brush with a little melted low fat spread.

3 Arrange apples slices on the pastry rectangles. Brush over with remaining low fat spread.

4 Cook for 15-20 minutes or until risen and golden.

5 Remove from oven. Brush over with apricot jam.

6 Serve with low fat fromage frais or low sugar custard.

Plum Crumble

Ingredients (Serves 6)
500g (1lb) fresh plums, quartered and stoned
100g (3½ oz) plain flour
75g (2½ oz) unsalted butter
75g (2½ oz) Demerara sugar
75g (2½ oz) porridge oats
1 tsp ground mixed spice
Cooking instructions
1. Preheat the oven to 200oC/400oF/Gas 6. Arrange the
plums in an ovenproof dish
2. Rub together the flour and butter with your fingertips,
until the mixture resembles fine breadcrumbs. Add
the sugar, oats and mixed spice and stir together well.
Scatter the mixture over the plums, pressing it down
lightly
3. Bake for 30-35 minutes, or until the top is golden and
the juices are bubbling. Serve the crumble with a little
ice cream or yoghurt, if desired

Charred vegetable pasta (serves 4)

Ingredients
2 courgettes, halved lengthways and cut into 3
1 red pepper, cored, deseeded and cut into chunks
1 yellow pepper, cored, deseeded and cut into chunks
1 aubergine, cut into chunks
1 tbsp light vegetable oil
500g (1lb) of tinned tomatoes (finely chopped)
200g (7oz) reduced fat cream cheese
Salt and freshly ground black pepper, to taste
375g (12oz) dried pasta shapes
To garnish
60g (2oz) pine nuts, toasted
Handful of fresh basil, torn

Fruit Salad

Fruit Salad
Serves 2
Ingredients
1 green apple (cut up in small pieces) or
1 orange, (peeled and cut into segments)
A small banana (peeled and cut into slices)
1 small tin of sliced peaches or pineapple in natural juice
Lemon juice to coat
Few strawberries (cut into half) or few grapes
Cooking instructions
1. Open the tin of peaches or pineapple, cut into
small pieces put the pieces of fruit and juice in a
bowl
2. Add apple or orange and strawberries or grapes to
the bowl
3. Mix the lemon juice with the fruit and then drain
4. Mix all fruit thoroughly
Tip: Serve with natural yoghurt or fromage frais.

Chicken Korma

Chicken Korma (serves 2)
Ingredients
1 teaspoon rapeseed or olive oil
1 onion, chopped
2 tablespoons korma curry paste
1 x 200g can chopped tomatoes
2 medium chicken breasts, chopped
1 tablespoon ground almonds
150g carton low fat natural yoghurt
Cooking methods
1. Heat the oil in a non-stick frying pan
2. Add onion and fry for 4-5 minutes until
softened
3. Add paste and continue to fry for 2 minutes
4. Add the tomatoes, bring to boil and simmer for 2
minutes and then transfer to food processor and
blend until almost smooth
5. Return to the pan, add the chicken and heat for
5-7 minutes or until the chicken is cooked. Stir in
the remaining ingredients, heat through gently –
without boiling. Serve with plenty of steamed
basmati rice and a refreshing salad such as tomato,onion and cucumber

Cake

Cake
Fruit loaf
Ingredients:
225g (8oz) sultanas, raisins or currants
75ml (3 fl oz) unsweetened fruit juice
160g (5½ oz) plain wholemeal flour
15ml (1 tbsp) baking powder
2ml (½ tsp) each of mixed spice and ground nutmeg
1 large egg, beaten
Sieve the flour, baking powder, mixed spice and nutmeg,
returning any bran left.
Add the beaten egg to the fruit mixture, then stir in the
flour mixture.
Tip the mixture into the tin and bake for 40-45 minutes,
until the top is springy to the touch.

Snacks and light meals
Potato Salad (serves 4-6)
Ingredients
1kg (2lb) new potatoes
6 spring onions, chopped
8 sun-dried tomatoes in oil, drained and sliced,
reserving 3 tablespoons of the oil
2 tbsp balsamic vinegar
Handful of fresh basil leaves, torn
Salt and freshly ground black pepper, to taste
Cooking instructions
Cook the potatoes in boiling water until
tender but still firm
Toss the warm potatoes and the remaining
ingredients together in a large serving bowl.
Taste and adjust the seasoning, if
necessary. Serve the salad warm or cold

Diabetic Diet

Food can make all the difference in managing
diabetes. A healthy balanced diet can help to control
your blood sugar levels and blood pressure, which
could prevent any long-term complications.
There is no special diet for diabetics but like all
people, you should:
• Eat foods that are low in fat (particularly
saturated fat)
• Low in sugar and salt
• High in fruit and vegetables at least five
portions a day
• High in starchy carbohydrate foods, such as
bread, chapatti, rice, pasta and yams (these
should form the base of meals)