Mains

Ingredients

• 800g cauliflower
• 450g broccoli, frozen or fresh
• 200g cream cheese
• 225ml double cream
• 270g cheddar cheese, grated
• 50g butter
• 2 teaspoons garlic powder
• salt and pepper

Serves 6

Method

1. Set the oven to 180C
2. Boil the broccoli in salted water until it is tender
3. When done, strain and discard the water
4. Place the broccoli in a blender with the cream cheese, double cream, salt, pepper, and garlic powder, puree until smooth
5. Season the sauce to your own taste
6. Grease a baking dish with butter and place the rest of the butter in pieces in the baking dish
7. Cut the cauliflower into small florets blanch off until just cooked (they will slip of a knife if stabbed in the stem)
8. Then drain and add to the baking dish
9. Pour the broccoli cream sauce over the florets and top with grated cheese. Bake in oven for 20 minutes or until the top is golden brown

Nutritional Facts (per serving)

Calories: NA / Total fat: 78% / Saturated fat: 0g / Carbohydrates: 9% (11g) / Fibre: NA Protein: 13%

Ingredients

• Potato-less Shepherd’s pie
• 200g lean steak mince (substitute for Quorn Mince if vegetarian)
• 1 tbsp. olive oil
• 1 onion grated
• 1 tsp thyme (dry)
• 1 clove of garlic, crushed
• 160g frozen peas
• 200ml stock made with 1 beef stock cube
• 100g carrot, grated
• ½ swede diced
• 16g arrowroot – mixed with 20mls cold stock
• Salt and Pepper

(serves 2)

Method

1. Preheat the oven to 175 C
2. Fry the onion, garlic in a large frying pan in the olive oil for 3 minutes until softened, add the thyme.
3. Add the mince and fry it off which takes approx. 3 - 6 minutes. Then, pour the stock made from 1 beef stock cube over the mince and allow to simmer for 10 minutes to thoroughly cook the beef.
4. Thicken with the arrow root for a thicker consistency, stirring over a gentle heat to achieve the consistency required.
5. Check the seasoning of the filling to own taste.
6. In another saucepan, boil the dices swede and carrots in salted water until tender.
7. Then strain and mash, taste and season as needed.
8. Add the peas to the mince, and then place the mixture into a small oven-proof dish. Cover with the mashed carrot and swede and bake in the oven for 25 minutes until the mash starts to crisp up.
9. Serve straight away.

Nutritional Facts (per serving)

Calories: 546 / Total fat: 26.9g / Saturated fat: 10.5g / Carbohydrates: 22.6g / Fibre: 4.1g / Protein: 47.2g

Ingredients

• 8 chicken drumsticks
• 5tsp. Cajun seasoning
• (cumin, coriander seeds, paprika, garlic powder, dried oregano, thyme, onion powder and chilli powder)
• 2 ½ tbsp. olive oil
• 1 small white onion, fine diced
• juice of 1 lime
• freshly ground black pepper to season

(serves 4)

Method

1. First you need to make the Cajun marinade by combining Cajun season, oil, onion, and lime juice in a ceramic dish
2. Season with pepper
3. Add the drumsticks to the marinade, make sure all of them are coated evenly
4. Cover with cling film and leave in the fridge for at least 2 hours
5. Cook on the barbeque or sear in a frying pan, turning frequently and basting with extra marinade, or place in the oven when seared and cook for 35 - 45 minutes at 180C
6. Check the chicken is cooked through before serving

Nutritional Facts (per serving)

Calories: 314 / Total fat: 20.3g / Saturated fat: 17.8g / Carbohydrates: 5g / Fibre: 0.5g / Protein: 28.3g

Ingredients

• 1kg celeriac, trimmed, peeled and diced into large roasties
• 4tbsp. butter
• 4 garlic cloves peeled
• Salted and freshly ground pepper for seasoning
• 2 tsp. rosemary, finely chopped
• Some sprigs of rosemary

Serves 6

Method

1. Place the celeriac in the roasting pan
2. Melt the butter in a sauce pan, add in the rosemary and garlic and cook gently until fragrant, for about 2 minutes
3. Add the celeriac and coat it with the butter mixture
4. Then place the celeriac in the oven on 200C or Gas Mark 6 and cook for up to 20 minutes until golden brown
5. Sprinkle salt, pepper and garnish with the sprigs of rosemary and your dish is ready to serve

Nutritional Facts (per serving)

Calories: 113 / Total fat: 8g / Saturated fat: 4.9g / Carbohydrates: 9.7g / Fibre: 0g / Protein: 1.6g

Ingredients

• 4 chicken breasts, 1 inch dice
• 100g plain yoghurt
• 2 large onions, finely chopped
• 3 tsp. turmeric
• 2 tsp. finely chopped ginger
• 2 tsp. chopped garlic
• 1 Chilli, finely chopped
• 2 tsp. ground coriander
• Seeds from 10 cardamom pods
• 300ml water
• 2 tsp. vegetable oil

Salt and freshly ground pepper to taste

Serves 4

Method

1. Heat pan on a medium heat
2. Place 1 tablespoon of oil in the pan and seal the chicken, ensuring its coloured golden, season as it sears in the pan
3. Drain the chicken onto some kitchen roll on a plate and set it aside.
4. Once cool, put the chicken into the yoghurt and add salt and freshly ground pepper to taste
5. Fry the onions in the second tablespoon on oil for a couple of minutes
6. Add the chilli, ginger, garlic, cumin, turmeric, and cardamom seeds and cook for 4 minutes to help cook out the raw ingredients.
7. Add 300ml of water and bring to boil
8. Combine the two mixtures and then cook for 14 minutes until the chicken is done.
9. Serve with chopped coriander

Nutritional Facts (per serving)

Calories: 310 / Total fat: 11.2g / Saturated fat: 5.1g / Carbohydrates: 13.7g / Fibre: 2g / Protein: 37.8g

Ingredients

1 large head of cauliflower
2tbsp. vegetable oil
Seasoning to taste

Serves 4

Method

Trim the cauliflower removing the outer leaves and cut into florets, and place in a blender or grate until it resembles rice
Pour the oil in the large frying pan on a medium heat
Sauté the grated cauliflower in the frying pan for 2-3minutes
Stirring all the time and then season to taste
Serve straight away.

Nutritional Facts (per serving)

Calories: 115 / Total fat: 7.2g / Saturated fat: 0.5g /
Carbohydrates: 11g / Fibre: 5.2g / Protein: 4g