Page 18 Recipes - Sláinte Magazine
Cook yourself thin with Dr. Eva TV’s Dr. Eva Orsmond wants to educate us about food and food choices – through her clinics, TV’s “Operation Transformation”, and in her new cookbook. With 90 healthy, easycook, low-calorie recipes, and sound advice on how to achieve healthy weight loss for life, the book shows how to achieve your healthy weight – and stay there. Start by trying these 4 delicious dishes...
The Last Diet: Cook Yourself Thin with Dr Eva is available in all leading bookshops.
MADRAS LAMB CURRY Serves: 4
700g celeriac 300g French beans 400g broccoli 150g / 1 large onion 1 tbsp olive oil 600g lamb loin chop cut into thin strips removing visible fat 4 garlic cloves, crushed 1-2 tsp Madras curry powder according to taste 3 tbsp soy sauce 1 Swiss vegetable vegan bouillon stock cube 300ml boiling water from kettle HOW TO PREPARE 1. Wash, peel and chop the vegetables. 2. Heat the oil in a large non-stick pan. add the lamb, garlic, onion and the Madras curry powder. Stir. 3. Then add the soy sauce, celeriac, stock cube and boiling water. 4. Cover and simmer for 20-25 minutes, stirring occasionally. 5. Add the broccoli and French beans for the last 10 minutes. (c. 481 kcal per serving)
CREAMY SALMON QUICHE Serves: 8
BASE 4 tbsp Eva’s spread (100g butter + 100ml olive oil mixed, then blended with 100ml water) 60g oats (divided) 110g wholemeal flour Pinch of salt FILLING 350g / 3 courgettes 300g / 1 large fennel 100g / 1 leek 50 ml / 3-4 tbsp low fat milk 100g sliced smoked salmon 2 medium eggs 100g low fat crème fraîche 100g low fat feta cheese Tin foil HOW TO PREPARE 1. Put Eva’s spread in a bowl and add 40g oats and wholemeal flour and pinch of salt. Knead together. 2. When it becomes a dough, add another 20g oats to ensure the mixture is not too wet. 3. Place dough in a non-stick quiche dish (c. 25 cm/10 inches in diameter). 4. Using your hands, evenly spread the dough on the base of the dish. 5. Check the thickness of the base is even, so it will hold all the ingredients. Mould the dough around the edge of the dish, around 5 cm/2 inches in height to form a crust. 6. Place dish in the fridge and begin to prepare your filling. 7. Wash courgettes. Cut in rounds. 8. Wash both the fennel and the leeks and slice them in half. Slice both thinly. 9. Place these vegetables in a non-stick pan with the milk and cook on a medium heat until soft. Cover at first, but then remove lid to allow excess water to evaporate. 10. Allow to cool. 11. Pre-heat the oven to 200˚C. 12. When vegetables are cool, remove the base from the fridge and fill with vegetables. 13. Chop salmon finely and add to filling (option: If you do not wish to use salmon, you could use 4 turkey rashers, chop finely and fry.) 14. Crack 2 eggs and beat together with crème fraîche in a bowl. 15. Pour over filling and smooth out evenly using a spatula. 16. Crumble feta cheese and sprinkle across the top of the quiche. 17. Place in pre-heated oven for 25 minutes, uncovered. 18. After 25 minutes, cover the dish with tin foil and place back in the oven for a further 15-20 minutes, depending on your oven. 19. Serve with a green salad (lettuce, cucumber and celery, etc). (c. 255 kcal per serving)
CHICKPEA BURGERS WITH CUCUMBER RAITA AND GREEN SALAD Serves: 2 10ml olive oil (divided) 200g/2 carrots, grated 150g / 1 onion, finely chopped ½ tsp chopped chillies in water 2 garlic cloves, crushed ¼ vegetable stock cube A little boiling water from the kettle 1 can chickpeas (270 g drained weight), rinsed and drained 1 rye crackerbread 100ml low fat natural yoghurt 1 egg Black pepper
Raita ¼ cucumber, chopped ¼ pepper, chopped 1 clove garlic, crushed 3-4 fresh mint leaves, finely chopped 100ml natural yoghurt Pinch of paprika Baby gem leaves, to garnish Clingfilm HOW TO PREPARE 1. Heat the oil in a wok or non-stick pan. Add the grated carrot, chopped onion, chopped chillies, crushed garlic, vegetable stock cube and a little boiling water to the wok. Stir to combine, cover with a lid and cook on a medium heat for 5-10 minutes until the ingredients have softened. 2. While this is cooking, mash the chickpeas with a potato masher or electric multi-mixer. 3. Mix the mashed chickpeas with the cooked carrot and onion mixture in a bowl. Set aside to cool. 4. Under clingfilm, bash the rye crackerbread until it looks like breadcrumbs. 5. Beat the yoghurt and egg together with a fork in a bowl and stir in the bashed crackerbread. Set aside. 6. Once the chickpea, carrot and onion mix has cooled, stir in the yoghurt and crackerbread mixture. Add a pinch of black pepper. 7. Form little mini burgers from the mixture (4-6). 8. Heat 1 tbsp oil in your wok or non-stick pan on a medium heat and add your burgers. Cover the pan and leave until fully cooked and browned (halfway during cooking turn the burgers so they cook evenly). 9. While they are cooking, make your raita by combining the cucumber, pepper, garlic, mint, yoghurt and pinch of paprika in a bowl. 10. To serve, place the cooked chickpea burgers on your baby gem leaves and spoon over the raita, or serve separately. (c. 390 kcal per serving)
COCKLE PASTA Serves: 4
250g / 1 fennel 1 tbsp vegetable vegan Swiss bouillon/vegetable stock cube 100ml water 300g wholewheat fusilli pasta 150g / 1 courgette 400g / 1 (400g) can of tomatoes 270g cockles (frozen) 2-4 garlic cloves (depending on taste) 100g low fat soft cheese HOW TO PREPARE 1. Wash your fennel and chop thinly. 2. Melt the vegetable swiss bouillon or stock cube in 100ml water. 3. Cook fennel in a nonstick pan in the stock for approximately 5 minutes (it takes longer to cook than the other vegetables). 4. Place your pasta in a pan and cook as per instructions. 5. Wash courgette and slice down the middle. Cut it in thin half moons and add to pan with fennel. 6. Add tin of tomatoes to the pan and cover. 7. Simmer for 5 minutes. 8. Wash your cockles and add to pan. 9. Peel and crush garlic and add to pan. 10. When pasta is cooked, drain it and add to pan. Mix well. 11. Add the cheese to pan and mix well until melted and serve (option: You can substitute clams or mussels for the cockles). (c.310 kcal per serving)