Toad in the hole, frog in bog, logs in swamp – whatever you know it as this old favourite is perfect for a hungry man on a cold evening.
It's quick and easy so buy a pack of low fat or Quorn sausages and have a bash. Just add a few green veg and some red or brown ketchup for a balanced meal. It's fine to use self raising flour if that is all you have – you’ll just get a very impressive rise out the batter.
Small non stick roasting pan or glass dish
Bowl
Jug
Fork
Step by step instructions
- Set the oven to Gas 8, 230 deg C
- Prick the sausages, place in the dish or pan then put in the oven and cook for 10 mins
- While the sausages are cooking, put the flour and egg the bowl
- Add the milk a little at a time, mixing all the while with the fork until you have a smooth batter
- Add pepper or mustard and herbs to taste
- Take the sausages out of the oven, pour the batter, return to the oven and cook for a further 15 to 20 mins.
Points for style
Use beer in place of the milk to add flavour. Mushrooms baked this way taste superb – an alternative supper or breakfast dish for vegetarians.
You can make a sweet batter by adding 2 teaspoons of sugar instead of seasonings and pour it over sliced banana, soft fruit or apples.
A low fat version of an old favourite. The recipe serves two, but singletons can either freeze left overs or serve them for lunch the next day on a jacket spud or mix with salad for a tortilla filling.
Kit you'll need
250g low fat turkey or Quorn mince
1 tsp garlic puree
200g fresh or tinned tomatoes, chopped
1 tsp mixed herbs
1 tsp tomato puree
100g pasta – wholemeal if you have it.
Spoon
2 saucepans
Step by step instructions
- Put the mince in a saucepan with 2 tablespoons of water and cook with stirring over a medium heat until the meat loses its pink colour.
- Put some water on to boil for the pasta in the second saucepan.
- Add the remaining ingredients to the mince, bring to boil, stir, then lower the heat until just bubbling and cook for 15 to 20 mins until the meat is cooked through and the sauce is thick.
- Serve with the pasta when cooked.
Points for style
Add chopped mushrooms if you like them and a splash of red wine to boost the flavour.
To convert this to a quick chilli add a can of drained, rinsed red kidney beans and ½ teaspoon of chilli powder in place of the herbs and serve with rice or torillias.
What do I need to consider when cooking with wine? I tend to dump in almost a full cup of white wine when I do a bolognese, but as it cooks off the alcohol is it still sort of "carby" or what?
Cous cous is made using “hard” high protein wheat the same as pasta – but as it is pre-cooked, preparation is a cinch. Just soak for five minutes in boiling water or stock for savoury recipes
Plain cous cous has a nice “crumby” texture. Follow the packet instructions, fluff it with a fork after soaking to separate the granules and drain any excess water. Soggy cous cous has all the charm of a damp flannel.
It makes a superb companion for meat, dairy and fruit – add herbs, spices or the acidity of fruit to bring it fully alive.
Kit you'll need
2 boneless skinless chicken breasts
125g dry cous cous
2 tablespoons lime juice
1 teaspoon dried coriander or parsley
50g black olives, pitted and chopped
black pepper
Grill pan
Jug
Fork
Bowl
Knife
Step by step instructions
- Slash the chicken breasts diagonally in two or three places to help them cook through, then place under a medium grill and start cooking for about eight minutes on each side
- While the chicken is cooking, place the cous cous in the bowl, add boiling water according to packet instructions and leave to soak
- Fluff the cous cous with a fork then stir in the lime juice, herbs, olives and black pepper
- Check the chicken is cooked through. The juices should run clear with no sign of pink
- Divide the cous cous between two plates and top each with a piece of chicken.
Points for style
You can cube the chicken before cooking and thread it onto skewers for speedy low fat kebabs. They'll take about eight to ten mins cooking with occasional turning.
Vegetarians can use grilled mushrooms or cubed feta cheese in place of the chicken.
A versatile number which can be adapted for vegetarians by substituting cooked chickpeas or cubed feta cheese for the tuna – ideal for couples comprising a carnivore and a veggie.
This recipe may seems a fiddle for one person, but singletons can make the full quantity of rice, fill a pepper with half of it and have the remaining rice the next day for lunch. It will keep for two day in the fridge.
Kit you'll need
2 red peppers, halved horizontally, white core and seeds removed.
120g rice, white, brown or basmati
100g tin tuna canned in brine
1 tin sweetcorn, drained
Pinch of chilli powder
Black pepper to taste
Gill pan
Knife
Spoon
Saucepan
Sieve
Bowl
Step by step instructions
- Rinse the rice with cold water. Place in saucepan with water and begin to cook according to packet instructions.
- While the rice is cooking, place the pepper halves on the grill pan cut side down. Grill for five mins on medium heat, turn over and cook for a further three mins.
- When the rice is cooked, drain it and place in bowl with the tuna, sweetcorn and seasonings.
- Mix it together with spoon then divide between the four pepper halves.
- Place the stuffed peppers back under the grill and cook for a further five minutes.
Points for style
A sprinkle of parmesan or grated mature cheese added before the final grilling pimps this up to be good enough for guests.
Use cooked frozen prawns instead or tuna, or flaked smoked mackerel. It's a neat way of using up any cooked meats or fish.
A speedy lunch for a cold day at approx 250 cals per serving. Leeks are coming into season now so make the best of them by slicing finely and cooking quickly. It puts them in a different league to the gritty overcooked mush you may have experienced before.
Kit you'll need
300g very lean beef steak, cut into strips
1 red pepper, deseed and sliced
1 leek, cut into fine slices
1 tsp brown sugar or honey
1 tablesoon light soy sauce
1 Saucepan
Spoon
Step by step instructions
- Place the beef strips in the pan with 2 tablespoons of water and cook over a medium heat with stirring for 2-3 mins until the meat has lost its pink colour.
- Add the sliced pepper and leek, plus another tablespoon of water if needed and cook with constant stirring for 3-4 mins.
- Add the sugar or honey and soy sauce and cook for another 2 mins.
- Check the meat is cooked through, then serve.
Points for style
Add some sesame seeds to the mix if you have them and serve in a pitta bread for a Mansized “one pan, no fuss” lunch of approx 450 cals.
i was just wondering if all these meals are within a certain calorie bracket as some i've looked at look great and would like to use some as an evening meal then the other helping as the next day's lunch at work for these cold days.
