This is a simple to prepare, taking time but little attention. It'll also wow him or her indoors - a great little number all round.
Lamb isn’t the lowest fat option, but serving lamb shanks mean the sweetest meat, a bone to chew and no leftovers that would linger from a larger cut. Won’t cost much more than a fiver to do.
Kit you'll need
Small Roasting Tin
Foil
Saucepans
Blender or Food Processor
Ingredients
2 Lamb Shanks
1 Teaspoon Chopped Rosemary
Tsp Garlic Puree or ½ Tsp Garlic Flakes
1 Tablespoon Lemon Juice
2 Red Onions, peeled and sliced
150 ml Stock – use a cube for speed
500g New Potatoes, scrubbed
Step by step instructions
- Set the oven to 180 deg C, Gas 6
- Mix the rosemary, lemon juice and garlic and brush over the surface to the lamb. Wipe it over with Kitchen Towel if you don’t have a brush
- Loosely cover the lamb with foil, place on middle shelf of oven and cook for one hour, then turn the oven off and leave it there whilst you prep the veg.
- Place the new potatoes in cold water, bring to the boil and cook for 15 to 20 min.
- Ten mins before the potatoes will be ready, put the onions in a saucepan with the stock. Bring to the boil, lower the heat and cook for 6 to 8 mins until softened.
- Remove the lamb from the oven and drain any liquid from it into the pan containing the onions. Boil rapidly with stirring 3 to 4 mins until most of the liquid has evaporated
- Place the onion mixture on warmed serving plates and lay the lamb shanks on top. Drain the potatoes and add to the plates.
Points for style
You may, like me, not need to buy fresh or dried rosemary if it is growing in a garden nearby and you are light fingered :-0
A quick and simple chicken curry recipe, low in fat but high in taste. This isn’t a red hot ‘un – more subtle than a Vindaloo – if you like it firey than add 1 tsp of chilli powder.
A spinach pilau rice would be a great partner to this – recipe will follow soon – but for now serve with Naan bread and a simple onion and tomato relish. Just finely chop them and sprinkle with fresh chopped coriander and lime juice.
Ingredients
2 tsp oil
3 cloves garlic, crushed
1 medium onion, finely chopped
2 tbsp garam masala
1 tsp ground coriander
½ tsp dried mint
570g boneless, skinless chicken breast, diced
200 ml water
Step by step
- Heat the oil in a wok or large, heavy frying pan.
- Add the garlic and onion and stir fry for about 5 minutes until onion is golden.
- Stir in the garam masala, coriander and mint and cook gently for 2 to 3 mins to mellow the spices.
- Add the chicken and cook over a moderate heat for 5 minutes, stirring occasionally.
- Add the water, stir, and simmer without a lid for 10 to 15 minutes until the chicken is cooked and sauce has thickened.
- If you like fresh coriander, stir in a tablespoon, chopped, prior to serving.
Capture the essence of Spain in your kitchen with this feast – faster than the “official “ version it gains points for low fat, faff free food.
Ingredients
2 tsp sunflower oil
1 onion, chopped
1 red pepper, deseeded and chopped
1 courgette, chopped into chunks
125g packet saffron savoury rice
450ml fish or chicken stock – you may use a cube for speed
375g haddock fillet, cut into large cubes
200g seafood cocktail mix or prawns
1 tsp dried dill
3 tomatoes, chopped
Salt and pepper to taste.
Step by step
- Heat the oil in a large frying pan, add the onion and cook gently for 3-4 mins until soft
- Stir in the pepper, courgette and rice
- Add the stock, bring to the boil, then lower the heat and simmer gently for 15 mins
- Stir in the fish, dill, tomatoes and seasoning to taste
- Simmer for a further 5 mins or until rice is tender and has absorbed the stock
Points for style
Serve chilled DRY sherry as an aperitif - no Bristol Cream required!
Finish the meal with fresh nectarines, sliced and marinated for about 20 mins in 1 tbsp balsamic vinegar served with fromage frais or cream if you can spare the calories.
Warning!
Do not reheat leftovers of this dish due to the high shellfish content.
Here at Mansized we reckon that cooking can be fun and funky while staying low fat and faster to prepare than a ready meal. You can knock this noodle dish up in less than ten minutes!
- Bring a saucepan of water to the boil.
- Add the quick cook noodles and cook them for 3 minutes or as directed, so that they are just cooked.
- Drain, then return them to the saucepan off the heat.
- Stir in the low fat fromage frais, followed by the smoked salmon, herbs and pepper to taste.
- Lightly mix to combine the ingredients.
- Divide between 2 plates and serve
If you have it in your fridge, garnish each portion with a teaspoon of lumpfish roe or caviar!
Add this cocktail!
Treat yourself to this healthy cocktail served long and cool over crushed ice as "dessert". It may taste like Vimto, but it contains none!
1 Chilled Bottle Blue WKD
Port
Crushed Ice
- Open WKD and pour out 50ml worth - the cook's treat is to drink it!
- Top up the bottle with port.
- Mix and serve in long tall glasses over crushed ice.
Gazpacho soup was invented for the summer. Refreshingly cold on hot summer days, this adaptation of the classic Spanish soup deliciously combines the best of summer flavours. Serve it at your next barbeque!
Ingredients
3 ripe tomatoes
½ small red Onion, chopped
1/2 cucumber, peeled, seeded, chopped
1 Red bell pepper (or green) seeded and chopped
1-2 tbsp chopped fresh parsley
2 tbsp chopped fresh chives
1 clove garlic, minced
2 tablespoons balsamic vinegar
Pinch of sugar
Salt and fresh ground pepper to taste
3 or more drops of Tabasco sauce to taste
1 teaspoon Worcestershire sauce
500ml s tomato juice
Step by step
- Combine all ingredients.
- Whizz in blender to desired consistency.
- For best taste refrigerate overnight, allowing flavours to blend.
Points for style
Serve with garlic, french or italian bread. Throw in a splash of sherry or vodka for the Mansized version.
Give your other half a day out the kitchen and slam this in the oven to impress - it may earn you more time watching the odd game of footie in the next few weeks.
This takes 45 mins to cook, but only 5 mins to sling together and chuck in the oven so you are free to shower, surf, lift weights or veg in front of the telly whilst its cooking.
It tastes as good cold or reheated in a microwave the next day for lunch or supper so if you are single cook both pieces for a quick meal the following day - families or couples should cook four pieces.
If you hate Chinese, or want to try another flavour then use Curry Powder or Paste Chilli powder, herbs or pepper to coat the chicken.
Do take the trouble to skin the chicken portions - it takes seconds and the calories you save will give you a good serving of spud, rice , pasta or a pitta bread instead!
Treat yourself to chicken leg portions instead of the plain breast meat - the meat IS higher in fat than breast meat but this recipe has no fat added during cooking. Leg portions have more iron, a great flavour and you get a bone to chew!
- Remove skin from Chicken portions
- Mix the remaining ingredients on small plate then using the back of a spoon or your hands, rub them over both sides of the Chicken.
- Put the coated chicken pieces in the tin or dish.
- Put on middle shelf of oven and leave to cook for 45 mins
Points for style
When the meat is cooked through the juices will run clear if you prick the thickest part of the leg with a fork.
Don't forget to put some veg, rice or pasta on to cook before the chicken will be ready.
Alternatively nuke a jacket spud/ toast a pitta bread and serve with salad for minimum fuss
Heres' two versions of the same thing. The first is the "pro" version for keen cooks - courtesy of The Telegraph magazine - then scroll down for a quick as tasty "just chuck it in" version.
Pro's version
Butternut Squash with Ginger and spices
Serves 2 as main dish or 4 as side with Chicken or Lamb
Ingredients:
1 tsp Olive Oil
2 Red Onions, quartered
2 Cloves Garlic, crushed
1 tbsp grated Ginger
1 Red Chill, sliced
1/2 tsp Ground Cumin
1/2 tsp ground Turmeric
1/2 Butternut Squash ,peeled and cubed
425 ml Veg Stock
110g Split Red Lentils
2 large tomatoes
200g Broccoli Florets ( think Cauli would be nicer )
100 ml Low Fat Yoghurt or Fromage Frais
Step by step:
- Heat oil in large pan and fry onions for 5 mins
- Stir in garlic, ginger, chilli and spices and cook for further 2 mins
- Add squash, stock and lentils
- Cover and simmer for 20 mins
- Add tomatoes and broccoli and cook for further 5 mins
- Stir in yoghurt or fromage frais, heat through and serve
Bloke's version
Ingredients:
2 tsp Oil
2 Chopped Onions
1 tsp Garlic Puree
1 tbsp Curry powder
1/2 Squash or 2 Spuds or 1 large Sweet potato, peeled.
425ml stock or water
Tin of beans - yup Heinz will do
200g Mixed Veg - or Sweetcorn - frozen is fine
Step by step:
- Fry onions in oil for 5 min
- Add Curry Powder and cook further 2 mins
- Throw everything but beans and yoghurt or fromage frais in the pan
- Bring to boil, cover and simmer for 25 mins
- Add beans and dairy stuff then heat through
What you'll need:
Our bloke version is one pan, one knife and one spoon. You could even cook it in a wok and eat it out of that!
Surprise your Dad this Sunday by offering to cook and producing this low fat stunner in minutes.
Ingredients
1 can "lite" coconut milk
3 tbsp soy sauce
1 tsp brown sugar
2 tsp chilli powder
1 tsp grated ginger or pinch of dried ground ginger
2 tsp garlic puree
250g skinless, boneless chicken breast, cut into 1-inch pieces
1 red pepper, de-seeded and chopped
200g mushrooms, sliced
1 celery stalk, chopped
2 bunches spring onions
100g Leaf Spinach chopped
Step by step
- Place coconut milk in a saucepan or wok.
- Add soy sauce, sugar, curry powder, garlic ,ginger and chili powder, and stir.
- Gradually bring to a boil over a medium heat.
- Add chicken pieces, red pepper, mushrooms, celery and spring onions.
- Cover and cook for 5 to 6 minutes.
- Stir in Spinach and simmer for 5 minutes more.
- Serve with Basmati rice or whole grain rice
Common blunders
Don't forget to put the rice on to boil when you add the chicken pieces to the mix.
Points for style
Strawberries marinated in 2tbsp balsamic vinegar and served with low fat fromage frais or meringues would be a great low fat dessert to finish the meal.
Enjoy with a nice flinty, chilled crisp white wine
Important meat cooking tips
Total cooking time for chicken is 11 mins and as its in small pieces they will cook through. Do always check that meat is cooked though by fishing out a bit and cutting it through to check no pink is left - same applies for stir fried etc.
Unless truly rotten (the smell alone would be a vital clue in that case ) 90% of bacteria will be on the surface of the meat - if you rinse all meat under the cold tap briefly before cooking then you can reduce the numbers before you start cooking.
Always use separate chopping boards for meat and veg or if you only have one rinse, wash and rinse again between doing meat and veggies.
A great little veg and rice dish to go with any curry recipe.
Do try it even if you thing you hate spinach – I was put off the green stuff for years after being served slimy string as a child but this dish raises a noble veg to new heights.
Kit you'll need
Oven proof dish with lid (or foil to cover)
150g baby spinach (or chopped frozen)
1 med onion, finely chopped
1 clove garlic, crushed
½ green chilli pepper, seeded and finely chopped
2 tsp oil
1 medium carrot, grated
1 tsp turmeric powder
1 tsp ground ginger
150g basmati rice, white
20g flaked almonds
Step by step
- Preheat oven to 150C
- Rinse spinach and cook in water that is clinging to leaves for 3 to 4 mins. Chop roughly or defrost frozen spinach in microwave and drain well.
- Bring a large pan of lightly salted water to the boil, add rice, cover and simmer briskly for 8 minutes.
- Meanwhile, gently cook onion, garlic and chilli in oil over a moderate heat for about 5 minutes.
- Stir in carrot and continue to cook for one minute.
- Add Turmeric and Ginger and cook for one minute.
- Drain the rice and rinse with boiling water.
- Place in an ovenproof dish (with a lid), stir in vegetable and spice mixture until evenly distributed, then stir in Spinach.
- Put lid on dish and cook in the oven for 10 minutes.
- Stir in flaked almonds just before serving.
Points for style
The almonds will taste even nicer if you toast them gently to pale golden colour before adding to the dish.
