mango balsamic vinegar is the best thing ever for salads, no need for oil with that stuff. You can get it from a Vom Fass store (usually selfridges has one)
Here's a few recipes to get your taste buds around. Before we kick off, a few words about filo pastry.
The problem is availability. Filo declined in popularity the same year as John Major.
If you find it and want to try it then measure out just a teaspoon of oil and brush this lightly over two sheets of filo before cutting them into quarters and layering them over the pie filling.
Slapping oil on thick as gloss paint results in the equivalent of puff pastry which defeats the object of buying a low fat product.
I checked availability at two online supermarkets. Tesco list Jus Roll Filo 270g pack for £1.39, and Sainsbury’s offer their own brand at £1.20 for 200g. A search of four supermarkets today, including Waitrose and Marks & Spencer yielded not a single pack, chilled or frozen.
Thus began a Mansized mission to find an alternative pie topping and I hope you’ll enjoy the following quick and crispy substitute.
The recipes are in the best Mansized tradition, tasty, low fat food from simple ingredients and no fancy cooking skills required.
The only slightly exotic ingredient is cornflour, which can be found in the home baking section of any supermarket.
150g boneless, skinless chicken breast ½ small onion, peeled and chopped 10g cornflour ¼ stock cube 1 slice of bread from a thick sliced loaf
Saucepan Knife Spoon Fork Jug Blender or food processor Small oven proof dish
Step by step instructions
- Set the oven to Gas 6, 180 deg C - Cut the chicken breast into bite sized chunks - Place the chicken in the saucepan with 2 tablespoons of water and cook over a low heat, with stirring, for 3 to 4 mins until the chicken loses its pink colour - Add the chopped onion to the chicken and continue to cook with stirring for 3-4 mins until the onion is softened - Place 150ml of water in the measuring jug. Add the cornflour and crumbled stock cube to the water, stirring well with the fork to mix - Add the cornflour mixture to the chicken and onion in the saucepan - Cook over a low heat with stirring until the cornflour mixture boils and thickens - Continue to cook for 2-3 mins until the chicken is cooked through, and then tip the chicken mixture into the oven proof dish - Whizz the bread to crumbs in the blender food processor - Sprinkle the crumbs over the chicken mixture, then place in the oven and bake for 15 to 20 mins until the topping is golden
Points for style
Use 50g of mushrooms or sweetcorn in place of the onion and any of your favourite spices – I used a teaspoon of roasted mustard seeds.
You can substitute a can of drained flaked tinned tuna or salmon for the chicken. To serve two people, simply double the quantities and use a larger dish.
This is a fast vegetarian dish which contains about 25g of protein without a huge fat hit.
Tinned cooked beans are a good, cheap convenience food. Look out for chili bean mixes, butter beans plus chick peas as well as they usual red kidney and borlotti.
Rinse the beans well in a sieve or colander before use. The salty syrup they are canned in is too thick to simply drain off.
Calorie count
Approx 400 calories per serving
Kit you’ll need
410g tin of bolotti beans, drained and rinsed 50g mushrooms, sliced 150 ml skimmed milk ¼ vegetable cube 10g cornflour 1 slice of bread from a thick sliced loaf
Saucepan Knife Spoon Fork Jug Blender or food processor Small oven proof dish
Step by step instructions
- Set the oven to Gas 6, 180 deg C - Place the beans and mushrooms in the saucepan with 2 tablespoons of water and cook over a low heat, with stirring for 3 to 4 mins until the mushrooms are softened - Place 150ml of milk in the measuring jug. Add the crumbled stock cube and the cornflour, stirring well with the fork to mix - Add the milk mixture to the beans and mushroom in the saucepan - Cook over a low heat with stirring until the cornflour mixture boils and thickens, and then tip the mixture into the oven proof dish - Whizz the bread to crumbs in the blender or food processor - Sprinkle the crumbs over the bean mixture, then place in the oven and bake for 15 to 20 mins until the topping is golden
Points for style
Add a tablespoon of chopped fresh herbs to the bean mixture or as much chilli powder as you dare, or mix a tablespoon for grated mature cheddar into the crumbs before sprinkling on the filling.
A fast lunch or supper, the chicken grills in the time it takes to boil water and cook the pasta.
The sauce is simply stirred into the hot cooked food. Lining the grill pan with foil makes washing up easier.
Calorie count
Approx 500 calories per serving
Kit you’ll need
2 boneless, skinless chicken breasts Black pepper 150g tagliatelle 1 courgette, sliced 2 tablespoons reduced fat creme fraiche juice of ½ lemon 2 tbsp parmesan, finely grated fresh parsley, chopped
Grill pan and tin foil Knife Saucepan Sieve Spoon
Step by step instructions
- Turn on at grill to high - Line the grill pan with foil and place the chicken pieces on it. Season them with pepper - Place under the grill and cook for about 12 mins, turning halfway through the cooking time - While the chicken is cooking, bring a pan of water to the boil and start cooking the pasta adding the courgette slices for the last 2 minutes - When the pasta and courgettes are cooked, tip them into the colander to drain, but reserve about four tablespoons of the cooking water in the saucepan - Slice the cooked chicken into strips about 1cm thick and place in the saucepan, together with the crème fraiche, lemon juice and parmesan - Heat gently to warm though, then add the cooked pasta and courgettes, together with the parsley
Points for style
Use fresh or frozen broad beans in place of courgette – simply add to the pasta pan five minutes before the end of cooking time. Remember to bring the pasta back to the boil after adding frozen veg.
Grilled or steamed fish makes a great alternative to chicken.
An easy recipe with the fat content cut to a minimum and no white sauce to make. If you have a suitably sized oven dish – use it, but I use a 2 pound non-stick loaf tin. The base is approx 9 cm x 19 cm, which is perfect for a lasagne sheet.
Substitute any variety of meat you prefer in place of the beef – vegetarians can use Quorn mince or re-constituted soya mince. Leftovers will keep in the fridge for 2 days or you can freeze them.
Pick a no need to pre cook lasagne or put the sheets in a bowl, cover with plenty of boiling water and leave to soak for 10 mins before using.
This is a meal in itself – all you need to accompany it is a green salad
Saucepan Tablespoon Spoon Jug Fork 2lb non-stick loaf tin or shallow oven proof dish
Step by step instructions
- Set the oven to Gas 5, 190 deg C - Place the meat in the saucepan with two tablespoons of water and cook, with stirring, over a low heat until the meat has lost its pink colour - Add the tomatoes, mushrooms and herbs to the meat, increase the heat and cook for 3 to 4 mins until most of the moisture has evaporated - Layer the lasagne sheets and meat mixture in the loaf tin or dish. Start with a layer of meat mixture, top with pasta and continue, ending with a pasta layer - Break the egg into the jug, add some pepper and beat with the fork or whisk to mix - Add the fromage frais to the egg and mix with the fork or whisk until combined - Pour the fromage frais mixture over the lasagne - Place in the oven and bake for 30 to 40 mins
Points for style
Use fresh basil or thyme in place of the oregano or a teaspoon of dried mixed Italian herbs. Scatter a tablespoon of fresh, grated parmesan or low fat mature cheddar over dish before baking.
4 low fat sausages or Quorn sausages 1 red pepper, de-seeded and cut into strips 1 clove garlic, rushed or 2 tsp garlic puree 200g tomatoes, chopped 1 tablespoon tomato puree 100g dry pasta 1 tablespoon fresh oregano, chopped 20g grated fresh parmesan or mature cheddar
Knife 2 saucepans with lids Jug Grater Spoons Sieve or colander Saucepan
Step by step instructions
- Twist each sausage in the middle to divide into two, then cut the skin through to divide - Place the sausage halves and pepper strips in the pan and cook over a low heat with occasional stirring for five mins - Add the garlic, tomatoes, tomato puree, oregano and four tablespoons of water to the pan. Cover with lid and simmer for 10 mins - Whilst the sausage mixture is cooking, bring a large pan of water to the boil, add the pasta and cook following packet instructions - When the pasta is cooked, drain, and then stir it into the sausage mixture - Serve sprinkled with the cheese
Points for style
To give this dish a glorious golden finish you can tip the tip the mix into a shallow flameproof dish at step five and brown under a hot grill for five minutes.
Nothing beats the taste of fresh asparagus. Pick a cluster of tender, skinny spears and team them with new potatoes and salmon in this Sophie Grigson, one pan, oven roasted dish.
Calorie count
Approx 400 calories per serving
Kit you’ll need
400g new potatoes, scrubbed clean 2 tsp oil 8 asparagus spears, trimmed and halved 200g cherry tomatoes 1 tbsp balsamic vinegar 2 salmon fillets about 140g each Handful of basil leaves
Spoon Oven proof dish
Step by step instructions
- Set the oven to Gas 7, 220 deg C - Place the scrubbed potatoes in the oven proof dish with the oil. Put in the oven, on the middle rack and cook for 20 mins - Add the asparagus to the dish and cook for a further 15 mins - Add the cherry tomatoes, salmon and balsamic vinegar to the dish and cook for a further 10 to 15 mins until the fish is cooked through - When cooked, remove from the oven, scatter over the basil leaves and serve.
Points for style
You can use a steamer instead of oven roasting, but the potatoes and salmon will lack the golden brown crispness that makes this dish special.
To steam – place the scrubbed potatoes in the bottom layer of the steamer and set the timer for 30 mins. After 10 to 15 minutes steaming, add the fish to the next layer and the asparagus and cherry tomatoes to the top layer and steam until the fish is cooked through. Serve with the basil leaves scattered over.
Choosing lamb for a main course need not mean blowing a day’s calorie budget on one meal. All you need is a few well trimmed leg steaks.
This first recipe is a truly English curry – its charm is the speed and simplicity with which you can have dinner on the table. Only one pan is required and there's no added cooking fat.
Calorie count
Approx 400 calories per serving
Kit you’ll need
3 teaspoons curry paste, 250g lean lamb leg steak, cubed 100g basmati rice, rinsed in cold water 100ml lamb or vegetable stock 100g baby spinach leaves
Saucepan with lid Knife Spoon Teaspoon Measuring jug
Step by step instructions
- Place the saucepan over a medium heat - Put the curry paste in the pan and cook gently for 1 to 2 mins - Add the cubed lamb, plus 2 tablespoons of water and cook gently, with stirring, over a low heat until the meat has lost its pink colour - Add the rice and stock to the pan and stir well - Bring the mixture to the boil, then cover with the lid - Cook over a medium heat for 15 mins until the rice is cooked through - Add the spinach to the pan, replace the lid and turn off the heat - Leave the pan for 5 mins to wilt the spinach, then stir and serve
Points for style
Spinach haters can substitute sliced mushrooms or even peas. Plain white rice can be used in place of basmati – brown rice is not advisable as it takes longer to cook so you risk over overcooking the lamb.
Crushed potatoes? They're just new potatoes boiled and gently 'distressed' by cracking the skins with a masher or fork to let steam escape and the seasoning in. Think warm potato salad and you have the gist.
Calorie count
Approx 450 calories per serving
Kit you’ll need
2 lean lamb leg steaks 250g bag new potatoes ½ lemon 2 tsp olive oil black pepper salt 125g cherry tomatoes 125g green salad leaves
Grill pan lined with foil Saucepan with lid Bowl Potato masher or fork Spoon Sieve or colander
Step by step instructions
- Turn on grill - Rinse the potatoes and put them in a pan of cold water. Bring to the boil, cover, and cook for for 15 to 20 mins until tender - While the potatoes are cooking, put the lamb steaks in the bowl with the juice of the lemon, the tomatoes,pepper and 1 teaspoon of olive oil - Stir the lamb mixture to coat the steaks well, then place the mix in the grill pan and cook for 8 to 10 mins, turning the lamb half way through - When the potatoes are cooked drain them, then return them to the pan - Add the remaining oil and a pinch of salt, stir to mix then crush the potatoes roughly with the masher or a fork until the skins split - Stir in the salad leaves then serve with the cooked lamb and tomatoes
Points for style
Use chopped watercress in place of the salad leaves for a more robust flavour.
