Hob-to-table moussaka

Hob-to-table moussaka

Try this rich, hearty and quick variation on the classic family favorite.

Ingredients
2 tbsp olive oil
1 large onion , finely chopped
2 garlic cloves , finely chopped
500g minced lamb
400g/14oz can chopped plum tomatoes
2 tbsp tomato purée
2 tsp ground cinnamon
200g/7oz jar chargrilled aubergines in olive oil, drained and chopped
200g/7oz pack feta cheese , crumbled
3 tbsp fresh mint , chopped

Difficulty EASY
Serves 4

Preparation and cooking times
Prep 30 mins


Brown the mince: Heat the oil in a large, shallow pan. Toss in the onion and garlic and fry until soft. Add the mince and stir fry for 3-4 minutes until browned.
Season and simmer: Tip the tomatoes into the pan and stir in the tomato purée and cinnamon, then season generously with salt and pepper. Leave the mince to simmer for 20 minutes, adding the aubergines half way through.
To serve: Sprinkle the crumbled feta and chopped mint over the mince. Bring the moussaka to the table as the feta melts and serve it with a crunchy green salad and toasted pitta.


PER SERVING
529 kcalories, protein 35g, carbohydrate 11g, fat 39 g, saturated fat 16g, fibre 3g, salt 2.31 g

GOES WELL WITH:

Honeyed almond figs
Simple, yet effective, and ready in only 3 minutes

Chicory, bacon and blue cheese

Chicory, bacon and blue cheese

Ingredients
12 streaky bacon rashers
1 tbsp white wine vinegar
olive oil
142ml carton soured cream
100g Roquefort or other creamy blue cheese, crumbled
4 heads chicory , red or ordinary, leaves seperated


Difficulty EASY and servings
Serves 4

Preparation and cooking times
Ready in 10 mins


Grill or fry the bacon on both sides until golden and crispy. Whisk together the vinegar, 3 tbsp olive oil and the sour cream then stir in the cheese. Divide the chicory between 2 plates, spoon the dressing over the leaves and crumble the bacon over the top. Season.

Know-how All low-GI ingredients but be wary of fat levels.

Per serving
353 kcalories, protein 17.3g, carbohydrate 4.2g, fat 29.8 g, saturated fat 12.9g, fibre 0.9g, salt 3.16 g

Microwave risotto primavera

Ingredients
350g risotto rice
175ml white wine
850ml hot vegetable stock
500g frozen peas and bean mix (available in Waitrose)
100g pack asparagus tips
100g soft goat's cheese , or vegetarian alternative
handful mint leaves, roughly torn


Microwave risotto primavera

A classic recipe with a cheat's method - just pop this in the microwave for speedy results. High in fibre and folic acid, and low in fat!

Difficulty easy and servings
Serves 4

Preparation and cooking times
Prep 5 mins


Cook 20 mins

Vegetarian, Low-fat, Super healthy High in fibre, good source of folic acid, low fat

Measure the rice into a large microwaveable bowl, then pour in the wine and a third of the stock. Cover with cling film, then microwave on High for 10 mins. Stir the rice, then add another third of the stock, re-cover and microwave again for 3 mins.

Stir the rice again, then add the frozen veg, asparagus and the rest of the stock. Re-cover and microwave for 7 mins. Stir in the cheese and mint, then leave the risotto to stand for 2 mins before serving.

Per serving
461 kcalories, protein 19g, carbohydrate 84g, fat 6 g, saturated fat 3g, fibre 9g, sugar 7g,
salt 0.6 g

Goes well with:
Chicory, bacon and blue cheese
A flavour-packed salad makes a perfect everyday lunch or supper