Beetroot fritters
Makes: 12 small
fritters
Per fritter; 51 calories; 0.9g protein;
2.8g fat (of which o.4g saturated fat); 5.5g carbs (of which 2g sugar); 0.8g
fibre trace of salt.
1 dsp cumin seeds
4 large raw beetroots, peeled and grated
4 tbsp flour, plus extra for shaping
fritters
2 garlic cloves
3 tablespoons olive oil
1.
Heat a frying pan, add the cumin seeds and toast
over a high heat for two minutes to release their flavor.
2.
In a bowl, combine the grated beetroot, flour
and cumin, then crush in the garlic cloves and season.
3.
Mix the ingredients together, then wet your
hands and shape into small balls. Sprinkle some flour onto a plate and coat the
balls in the flour. Fry as for the courgette fritters.
Spicy purple sprouting broccoli
Serves: 5
Per serving:
98 calories; 7.5g protein; 6.5g fat (of which 1,1g saturated fat); 3g carbs (of
which 3g sugar); 5,5g fibre; 0,7g salt.
600g purple sprouting broccoli or curly
kale
1 tsp (heaped) sesame seeds
½ tbsp olive oil
½ tbsp seasame oil
5 garlic cloves, finely sliced
A thumb-sized piece of ginger, finely
sliced
1 red chilli, deseeded and finely diced
1 tbsp white wine vinegar
1 tbsp light soy sauce
1.
Bring a large pan of salted water to the boil.
Add the broccoli and blanch for three to four minutes, then drain and set
aside.
2.
Meanwhile, heat a small frying pan, ad the
sesame seeds and toast over a medium heat until they start to pop – this will
take about two minutes. Set aside.
3.
In another frying pan, heat the oils over a
medium heat then add the garlic, ginger and chilli, and fry gently for two
minutes.
4.
Add the broccoli and turn to coat with the oil.
Add the vinegar and soy sauce and cook for a further two minutes.
5.
Serve with the sesame seeds sprinkled over.
Asian fish parcel
Serves: 4
Per serving:
208 calories; 30g protein; 3g fat (of which 0.5g saturated fat); 17g carbs (of
which 3g sugar); 1g fibre; 3g salt.
Olive oil for brushing
4 large fillets of Pollack, or other
sustainable white, flaky fish
A thumb-sized piece of ginger, peeled and
grated
8 garlic cloves, sliced
4 tbsp light soy sauce
½ tbsp. toasted sesame oil
2 pak choi, finely sliced
2 spring onions, finely chopped, to garnish
A handful of fresh coriander, roughly
chopped, to garnish
200g steamed jasmine rice, to serve
1.
Pre-heat the oven to 190oC/gas mark 5
2.
Take four sheets of foil, large enough to
loosely encase each fillet, and lay on a work surface. Brush one side of each
sheet with olive oil
3.
Place a fish fillet in the center of each sheet
then arrange on a baking tray, bringing the sides of the sheets up around the
fish.
4.
Top each fillet with the ginger, garlic, chilli
and soy sauce, then fold over the foil to seal. Transfer the tray to the oven
and bake the parcels for 15-20 minutes.
5.
Meanwhile, lightly sauté the pak choi in sesame
oil for three to four minutes on a medium heat.
6.
Serve the fish and juices on a bed of jasmine
rice with the pak choi, and garnish with chopped coriander and spring onions.
