Saturday, January 19, 2008

Banana & Lime Cake (Low Fat)


Plain (all-purpose) flour 300g

Salt 1tsp

Baking powder 1 ½ tsp

Light muscovado sugar 175g

Lime rind, grated 1tsp

Medium egg, beaten 1

Medium banana, mashed with 1tbsp lime juice 1

Low-fat natural fromage frais (unsweetened yogurt) 150ml

Sultanas 115g


Reheat the oven to 180’c. Grease and line a deep cake baking tin with baking parchment.

Sift the flour, salt and baking powder into a mixing bowl and stir in the sugar and lime rind.

Make a well in the centre of the dry ingredients and add the egg, banana, fromage frais (yogurt) and sultanas. Mix well until thoroughly incorporated.

Spoon the mixture into the tin and smooth the surface. Bake for 40-45 minutes until firm to the touch or until a skewer inserted in the centre comes out clean. Leave to coll for 10 minutes, then turn out on to a wire rack.

Parsley, Chicken & Ham (Chicken roll) pâté


Lean, skinless chicken, cooked 225g

Lean ham (Chicken roll), trimmed 100g

Fresh parsley small bunch

Lime rind, grated 1tsp

Lime juice 2tbsp

Garlic clove, peeled 1

Low-fat natural fromage frais (unsweetened yogurt) 125ml/ ½ cup

Salt and pepper

Lime zest, to garnish 1tsp


Dice the chicken and ham (chicken roll) and place in a blender or food processor.

Add the parsley, lime rind and juice, and garlic to the chicken and ham (chicken roll), and process well until finely minced. Alternatively, finely chop the chicken, ham (chicken roll), parsley and garlic and place in a bowl. Mix gently with the lime rind and juice.

Transfer the mixture to a bowl and mix in the fromage frais (yogurt). Season with salt and pepper to taste, cover and leave to chill in the refrigerator for about 30 minutes.

Spicy Chick-pea Snack


Can of chick-peas (garbanzo beans) drained 1 (400g)

Medium potatoes 2

Medium onion 1

Tamarind paste 2tbsp

Water 6tbsp

Chilli powder 1tsp

Sugar 2tsp

Salt 1tsp

Fresh green chillies, chopped 2

Fresh coriander leaves


Place the chick-peas in a bowl.

Using a sharp knife, cut the potatoes into dice, Place the potatoes in a saucepan of water and boil until cooked through. Test by inserting the tip of a knife into the potatoes – they should feel soft and tender. Set the potatoes aside.

Using a sharp knife, finely chop the onion. Set aside until required.

Mix together the tamarind paste and water. Add the chilli powder, sugar and salt and mix again. Pour the mixture over the chick-peas. Add the onion and the diced potatoes, and stir to mix. Season to taste and add chilli and coriander to it. Transfer to a serving bowl.

Tuesday, January 01, 2008

Five-Spice duck with Spaghetti & courgette: 2


Fresh spaghetti 175gr or dried spaghetti 150gr

Courgettes 2 halved then cut into ribbons

Five spice powder 1tsp

Duck breasts 2

Red onion cut into fine wedges ½

Garlic cloves 2 finely diced

Fresh root ginger 2cm cut into thin strips

Medium red chilli 1 cut into thin strips

Spinach 200gr

Soy sauce 1tbsp

Juice of ½ lime


Pat the five spice powder over the duck breasts, then season with salt and pepper.

Heat a small non stick frying pan, add the duck breasts (fat side first) and cook for 10min, turning and cook for 3min then continue cooking in oven for 10min more (200’c). Remove the duck to a warmed plate to rest.

Bring a large pan of water to the boil, and then add salt and the spaghetti. Cook until the spaghetti is ready. Drain, reserved the cooking water.

Meanwhile, heat a wok, then add the oil from the duck. Add onion, then stir fry for 3minuntil starting to soften. Add garlic, ginger, chilli and courgette, stir fry for 3min, then add spinach with 2tbsp cold water and wilt down. Add soy sauce, turn the heat to low, then stir through the spaghetti. Squeeze over lime juice, season, then warmed spaghetti through.

Cut the duck breasts into thick diagonal slice. Divide spaghetti between 2 warmed bowls, top with duck and any juice, then serve.