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mains - veggie

Aubergine Parmesan (V)

4 servings, prep 20mins, cook 40mins.

  • 1 large aubergine sliced into ½ inch thick rounds

  • 200g grams wholegrain breadcrumbs (about 6 slices bread whizzed up in blender)

  • 75g parmesan cheese grated.

  • 1 tsp dried oregano

  • 1 tsp dried basil

  • 2 large eggs beaten

  • 1 ball reduced fat mozzarella cheese, grated.

  • Olive oil for greasing

 

Sauce

  • 1 tbs olive oil

  • 1 onion minced,

  • 2 cloves garlic,

  • 1 tbs mixed Italian herbs

  • 1 red pepper diced

  • 1 can chopped tomatoes

  • 1 reduced salt vegetable stock cube

  • 1 small pinch of sugar

 

Make sauce

  1. Heat oil in a large sauce pan oner a medium heat.

  2. Sweat the onion and garlic until soft and translucent. Add in the tomatoes, the pepper and mixed herbs,

  3. Crumble over the veggie stock cube and sprinkle in sugar

  4. Bring to boil then turn down heat and allow to simmer gently for min 20mins

 

  1. Preheat oven to 190oC, gas 6

  2. Grease a large baking tray with a little olive oil

  3. In a shallow dish combine the breadcrumbs, parmesan, oregano & basil, add a pinch of black pepper to taste

  4. In another shallow bowl whisk the eggs together

  5. Dip the aubergine slices into the beaten egg then press into breadcrumb mix, pressing down firmly to ensure both sides are covered

  6. placed the breaded aubergine slices in a single layer on the greased baking sheet and bake for 20-25mins until golden brown and crispy

  7. when slices are cooked, in another baking dish add a thin layer of the sauce, top with ½ the aubergine slices and half the grated mozzarella.

  8.  then cover with 1/2 of remainder sauce, lay remainder of aubergine on top.

  9. Then coat with last of sauce and top with the rest of the grated mozzarella cheese

  10. Bake for another 20-25 until cheese is melted and bubbly

 

 

Nutritional Information per Serving:

Cal: 320| Fat: 13g | Sodium: 690mg | Carbs: 35g | Fibre: 10g | Sugars: 8g | Protein: 18g

Aubergine Parmesan (V).png
aubergine parmesan

Baked sweet potato with black bean salsa (V)

4 servings, prep 10mins, cook 45mins

  • 4 medium sweet potatoes

  • 1 can black beans, drained and rinsed

  • 3 tomatoes, diced

  • 1 small red onion, diced

  • 100g coriander chopped

  • 1 jalapeno pepper, seeded and minced

  • 2tbs lime juice

  • 1tsp ground cumin

  • Pepper to taste

  • Optional topping, - avocado slices, low fat Greek yoghurt, lime wedges

 

  1. Preheat oven to 200oC, gas 6

  2. Scrub sweet potatoes and pierce each potato with a fork several times

  3. Place on to a baking sheet and bake for 45-60 until tender 9You can part cook in a microwave to speed up process)

  4. In a large bowl combine black beans, tomatoes, red onion, coriander, jalapeno, lime juice, cumin and ground pepper, mix well

  5. When potatoes are cooked, slice each one lengthwise and fluff flesh with a fork

  6. Top each one with the black bean salsa

  7. Use optional topping if liked and Serve

 

 

 

Nutritional Information per Serving:

Cal: 290| Fat: 1g | Sodium: 480mg | Carbs: 63g | Fibre: 13g | Sugars: 9g | Protein: 11g

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baked sweet potato

Black Bean and corn quesadillas (V)

4 servings, prep 10mins, cook 10mins

  • 8 wholegrain tortillas

  • 1 tin black beans, rinsed and drained

  • 200g frozen sweet corn thawed

  • 200g reduced fat cheese of choice, grated

  • 1tsop cumin

  • ½ tsp chilli powder

  • Black pepper to taste

  • A little oil

 

  1. In a medium bowl mix together the beans, corn, cheese, cumin, chili powder and the black pepper

  2. Heat a large frying pan over a medium heat brush with a little oil

  3. Place one tortilla in the pan and spread an even layer of the mix on one side

  4. Fold over to create quesadilla, ½ moon shape.

  5. Cook on 2-3 mins each side until golden brown and crispy

  6. Repeat with remain tortillas and mixture

  7. Slice into wedges, serve hot with a salad

 

 

 

Nutritional Information per Serving:

Cal: 320| Fat: 7g | Sodium: 490mg | Carbs: 52g | Fibre: 10g | Sugars: 3g | Protein: 15g

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blackbean quesadilla

Lentil & Vegetable Cottage pie

 4 servings, prep 20mins, cook 25 plus 20mins

  • 200g dried green lentils, rinsed

  • 2 med Carrots, peeled diced

  • 2 stalks Celery, sliced 

  • 1 medium Onion chopped

  • 3 cloves Garlic minced

  • 200g Mushrooms sliced 

  • 2 tbs Tomato puree 

  • 500ml vegetable stock (use low salt stock cubes)

  • 2tbs Olive oil:

  • 2tsp dried thyme:

  • 1tsp dried rosemary

  • 600g Potatoes peeled and chopped into chunks

  • 120ml semi skimmed milk 

  • Pinch of Ground black pepper

 

 

  1. Boil the potatoes in a large saucepan until tender, about 15 minutes.

  2. In another sauce pan sauté the onion, carrot, celery, garlic, and mushrooms in olive oil until soft, about 10 minutes.

  3. Add the lentils, tomato paste, broth, thyme, rosemary, and black pepper.

  4. Simmer for 20-25 minutes.

  5. Mash the boiled potatoes with milk and olive oil until smooth, and stir in the black pepper.

  6. Heat the oven to 200°C gas 6

  7. In a baking dish, layer the lentil mix, top with the mashed potatoes, and bake for 15-20 minutes until golden.

 

 

Nutritional Information per Serving:

Cal: 350| Fat: 8g | Sodium: 70mg | Carbs: 60g | Fibre: 12g | Sugars: 5g | Protein: 12g

Lentil & Vegetable Cottage pie.png
lentil cottage pie

Ratatouille with herbed couscous (V)

4 servings, prep 15mins, cook 30mins

  • 1 med Aubergine, diced

  • 2 courgettes, diced

  • 1 yellow pepper deseeded and diced

  • 1 red pepper deseeded and diced

  • 1 onion diced

  • 2 cloves garlic minced

  • 1 tin chopped tomatoes

  • 2 tbs tomato puree

  • 1tsp dried thyme

  • 1tes dried oregano

  • Black pepper to taste

  • 180g wholewheat couscous

  • 300ml vegetable stock (use low salt cubes)

  • 2 tbs chopped fresh parsley

 

 

  1. Heat oil in a large sauce pan over a medium heat

  2. Add the aubergines, courgettes, peppers, onion, and garlic, cook until vegetables are soft 8-10mins

  3. stir in chopped tomatoes, puree, and black pepper, simmer for 10-15mins, stirring occasionally

  4. In a separate saucepan bring stock to the boil, stir in couscous Thyme and oregano, cove and remove from heat. Let stand for 5 mins and fluff with a fork

  5. Serve ratatouille over herbed couscous, garnish with chopped parsley

 

 

 

Nutritional Information per Serving:

Cal: 290| Fat: 1g | Sodium: 670mg | Carbs: 62g | Fibre: 11g | Sugars: 13g | Protein: 10g

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ratatoille

Stuffed portobello mushrooms (V)

4 servings, prep 15mins, cook 20mins

  • 4 large portobello mushrooms, stems removed

  • 180g cooked quinoa

  • 1 can chickpeas rinsed and drained

  • 3 tomatoes diced

  • 1 red onion diced

  • 100 g chopped fresh parsley

  • 2 cloves garlic minced

  • 1tsp ground cumin

  • 1tsp chilli powder

  • 150g low fat cheese of choice, grated

  • Black pepper

 

  1. Pre heat oven to 190oC, Gas 5

  2. Grease a baking dish well with oil

  3. Place the mushrooms on the prepared dish, gill side up.

  4. In a large bowl combine the quinoa chickpeas tomatoes, red onion, parsley, garlic, cumin, chilli and a pinch of pepper.

  5. Spoon the mix into each mushroom cap

  6. Sprinkle with the cheese

  7. Bake in oven for 20-25 mins until mushrooms are tender and cheese is melted.

  8. Serve the mushrooms hot.

 

 

Nutritional Information per Serving:

Cal: 280| Fat: 5g | Sodium: 490mg | Carbs: 48g | Fibre: 11g | Sugars: 5g | Protein: 14g

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stuffed mushroom

Teriyaki Tofu Stir-fry (V)

(or with chicken)

4 serving, prep time 15mins, cook 15mins

  • 1 block extra firm tofu, drained and cubed,

  • 60ml low sodium soy sauce

  • 2tbs honey

  • 2 cloves garlic minced

  • 1tsp fresh grated ginger

  • 2tbs olive oil

  • 1red pepper sliced

  • 1 yellow pepper sliced

  • 150g broccoli florets in bite sized pieces

  • 150g sugar snap peas (or mange tout)

  • 200g cooked brown rice

  • 2tsp sesame seeds for garnish

 

  1. In a small bowl whisk together, soy sauce, honey garlic and ginger to make the teriyaki sauce

  2. Heat olive oil in a large frying pan or a wok over a med-high heat

  3. Add the cubed tofu to the skillet and cook until golden brown on all sides about 5-7 mins

  4. Remove tofu from pan and set aside.

  5. In same pan add all vegetables and cook until they are tender-crisp (softened but still have bite) About 5 mins.

  6. Return tofu to pan and pour the sauce over the mixture stir to coat evenly,

  7. Cook for further 3-4 mins to ensue everything is hot

  8. Serve over the cooked brown rice and garnish with sesame seeds

 

Tip: if like me you just can’t do tofu you can replace with 2 chicken breasts, just cook for a little longer at step3 just ensure chicken is completely cooked

 

 

 

Nutritional Information per Serving:

Cal: 320| Fat: 14g | Sodium: 520mg | Carbs: 35g | Fibre: 5g | Sugars: 12g | Protein: 16g

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teriyaki tofu

Vegetable Paella with Saffron

 4 servings, prep 20mins, cook 45mins 65 min,

  • 300g Whole grain rice

  • 720ml Vegetable sock (made with low salt stock cubes)

  • ½ tsp Saffron threads,

  • 2 tbs Olive oil,

  • 1 medium Onion, finely chopped

  • 3 cloves Garlic mince

  • 1 Red pepper, chopped

  • 1 Yellow pepper, chopped

  • 1 courgette sliced

  • 200g Cherry tomatoes, halved

  • 150g Green beans, cut into bite sized pieces

  • 100g Peas

  • 1 tsp Smoked paprika, 1 teaspoon ≈ 2 g

  • 1tsp Ground turmeric, 1 teaspoon ≈ 2 g 

  • Black pepper, a pinch 

  • Fresh parsley,

  • Lemon wedges, for serving  

 

  1. Heat olive oil in a large pan. Sauté onion and garlic for 5 minutes. Add peppers, courgette, and green beans, and cook for 5 minutes.

  2. Stir in whole grain rice, paprika, turmeric, and pepper. Cook for 2 minutes.

  3. Add saffron to stock, pour into pan. Simmer for 15 minutes.

  4. Add tomatoes and peas, cook for 10-15 minutes until rice is tender and liquid absorbed.

  5. Remove from heat, cover, and let rest for 5 minutes.

  6. Sprinkle with parsley and serve with lemon wedges.

 

 

Nutritional Information per Serving:

Cal: 350| Fat: 9g | Sodium: 40mg | Carbs: 60g | Fibre: 9g | Sugars: 6g | Protein: 8g

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paella

Plan designed, using NHS guidelines by first taste nutrition

for Sedge at Fitness-together

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