Menu’s / Diets

Breakfast Menu’s

Billy Bacon And Mushroom Omelet

  • 1 rasher of lean back bacon
  • 5 medium size mushrooms
  • 1 large egg
  • 2 teaspoons of skimmed milk
  • 1 teaspoon of sunflower oil or low fat oil
  • Pinch of salt and pepper to taste
  • 1 slice (1 oz/30g) brown whole meal bread
  • Boil mushrooms until tender to taste. Grill bacon until crisp and chop in to fine pieces.
  • Beat the egg with the milk, salt and pepper. Heat the oil and add the bacon and mushrooms to the mixture. Cook until firm and turn over. Cook until brown or firm to taste. Fold in half and serve immediately.
  • Serve with hot whole meal toast.

Cheese omelet

  • 1 oz/30g finely grated low fat cheddar cheese
  • 1 teaspoon vegetable/sunflower oil
  • 1 egg
  • Teaspoon of milk
  • Pinch of salt and a small shake of black pepper to taste
  • Beat the eggs, milk salt and pepper together. Add the grated cheese to the mixture.
  • Heat the oil in a non- stick pan and pour in the egg mixture. Cook until the omelets is set and the bottom browned. Carefully fold in half.
  • Serve with a nice freshly made mixed lettuce salad.
  • Alternately add the cheese when the top of the omelets is set and the bottom is browned. Place the cheese on top and fold omelets in half.
  • Serves one

Lunch Menu’s

Veg and Cheese Pud: Meal for one

  • 1/4 pint (150 ml) skimmed milk
  • 3 oz (90g) carrots, thinly sliced
  • 2 oz (60g) onion thinly sliced
  • 1 oz (30g) fresh breadcrumbs
  • 1 oz (30g) cheddar cheese, grate (low fat cheese preferred)
  • Salt and Cayenne pepper
  • Pinch dry mustard (English)
  • 1 egg
  • 3 oz (90g) tomato for garnish
  • Preheat oven to 400F, 200C, Gas Mark 6
  • Pour milk into saucepan, add carrots and half the onion.  Simmer for a few minutes.  Stir in the breadcrumbs and most of the cheese.
  • Season with salt, cayenne pepper and mustard powder.
  • Lightly beat egg and stir into the milk mixture.  Pour into a small Ovenproof dish.  Place the remaining onion slices and cheese on top.
  • Bake until golden and well risen.  Approximately 30 minutes.
  • Garnish with tomato and serve with salad or new potatoes.
  • Serves one.

Broccolli….in bed with potatoe: Meal for one

  • 2 teaspoons low fat oil (or one cal oil)
  • 2 tablespoons chopped shallots or little onions
  • 3 oz (90g) cooked broccoli, pureed
  • 2 fl oz (60m) vegetable stock (use a cube if possible)
  • 1 baked potato (9 oz/270g) cut in half lengthwise
  • 2 oz (60g) Cheddar cheese (vegetarian or low fat) grated
  • Pinch each salt, black pepper and paprika.
  • Heat low fat oil in small non-stick frying pan until hot.
  • Add shallots or onion and sauté briefly, about one minute.
  • Add broccoli and stock and stir to blend together.
  • Remove from heat and set aside.
  • Preheat oven to 400F, 200C, Gas Mark 6.
  • Scoop pulp from potato halves into a small bowl, keeping the skins.
  • Add broccoli mixture, cheese and seasoning to bowl and mash until blended together.
  • Divide mixture into potato skins and bake until lightly browned, 20-25 Minutes.
  • Serves 2. Per serving approximately 280 calories

Afternoon Snack’s

Savoury Cheese on toast

  • 1 medium tomato
  • 1 teaspoon chopped onion
  • 1 slice (1oz / 30g) wholemeal bread
  • 1 teaspoon low fat spread
  • 1 oz (30g) cheddar cheese grated.
  • Remove skin from tomato and chop finely.
  • Mix with chopped onion. Toast bread and spread with low fat spread, top with tomato and onion mixture, cover with grated cheese and cook under the grill until golden brown.
  • Serve Immediately
  • Serves 1

Cheese and tomato toast

  • 1 slice (1 oz/30g) bread
  • 1 oz (30g) grated cheese
  • 1 medium tomato sliced
  • Toast bread on one side, cover the un-toasted side with grated cheese, put under grill with tomato slices. Serve Immediately
  • Serves one
  • Per serving 191 calories

Home made oven chips

  • 4 oz (115g) potato per person
  • Sea salt
  • A little oil
  • Set oven to 400*f /200*c gas mark 6.
  • Scrub the potatoes and slice into chips. Leave to soak in salt water until the oven is hot.
  • Lightly oil 2 baking tins, dry the chips and place on baking tins.
  • Bake for approx 30 minutes until chips are brown.
  • Serve immediately

Fried cauliflower (The Canadian way)

  • 1 egg
  • 3 table spoons plain dried breadcrumbs
  • 2 cups small cauliflower florets, blanched and cooled
  • 1 tablespoon vegetable oil
  • 1/8 tablespoon salt (optional)
  • Dash pepper ( optional)

In a shallow medium bowl beat the egg lightly. Place bread crumbs in a plastic bag. Dip cauliflower into the egg to coat, then place florets in the bag with crumbs. Close bag and shake well. Heat the oil in a frying pan, add cauliflower and sauté until brown on all sides, season with salt and pepper.

You can substitute other vegetables, but the method is the same.

Evening Menu’s:

Chrissie Chicks: Quick and easy Chicken main meal for 2

  • 4 Breasts of boneless/skinless chicken cut into strips
  • Couple of teaspoons olive oil
  • 1 small packet of mushrooms
  • 1 large cooking onion
  • 1 packet chicken casserole mix
  • 3/4 pint of cold water
  • 2 raw carrots chopped
  • Preparation time 10 minutes approximately
  • Put the chicken in the wok with the olive oil and cook until chicken has turned white and is soft
  • Slowly add the onions and the mushrooms and cook until the chicken starts to turn brown. Keep stirring to stop the onions from burning.
  • Mix the chicken casserole packet with the cold water and add to the chicken stir fry. Pour over the chicken and let simmer.
  • Add the chopped carrots to the wok and make sure they are under the liquid
  • Simmer for 25 minutes.

Dorothy’s Perky Pork : Quick and tasty meal for one

  • 2 tsp. peanut, vegetable or olive oil
  • 1 cup cooked long grain rice
  • 1 tsp. Soy sauce
  • 1/4 cup sliced scallions or green onions
  • 6 oz diced cooked pork or chicken if preferred
  • 1 egg beaten.
  • In a small non stick skillet heat the oil, add rice and soy sauce and heat, stirring constantly until rice is hot. Add the scallions or onions and continue cooking, stirring until scallions are soft.
  • Add the pork/chicken and continue to stir until hot. Slowly stir in the egg, a little at a time and cook until egg is just set.
  • Serve immediately with green leafy salad
  • Serves one.

Peppered Prawn Paradise: Quick stir fry main meal for one

Vegy Chillied Veg: Quick meal for one

  • 2 Rings of 1 red pepper
  • 2 Rings of 1 green pepper
  • 1 onion
  • 4 oz (100g) peas
  • 1 small can of chili beans or baked beans
  • 1 small jar of any cook in chili sauce
  • 2 oz (50g) un-cooked brown rice
  • One cal or low calorie cooking oil.
  • Chop and stir fry peppers and onion in cooking oil. Add peas and stir fry with peppers and onion. Finally add chili or baked beans and jar of chili sauce. Stir fry until vegetables are cooked to taste.
  • Serve with wild brown or organic rice.
  • Serves one.

Lemon Baked Sole: meal for one

  • 1 Sole fillet, 5 oz (150g)
  • 11/2 teaspoons margarine – melted
  • 11/2 teaspoons freshly squeezed lemon juice
  • 4 teaspoons flour
  • 11/2 teaspoons chopped parsley
  • Pinch each salt, pepper and paprika
  • Lemon wedge and parsley sprigs for garnish
  • Preheat oven to 375 degrees F, 190C, Gas Mark 5.
  • Rinse fish in cold water, dry and put to one side.
  • Mix margarine and lemon juice.
  • Mix flour chopped parsley, salt and pepper.
  • Dip fish into margarine mixture then dredge in flour mixture;
  • put in non-stick baking tin and drizzle any remaining margarine mixture over the fish.
  • Sprinkle with paprika Bake until fish is golden brown and flakes easily when tested with a folk, 15-20 minutes
  • If a crisper texture is required grill baked fish for 1 minute.
  • Serve garnished with lemon wedge, sliced tomatoes and parsley sprigs.
  • Serves 1 Per serving 241 calories.

Salmon Steak. With stir fry vegetables

  • 4 oz salmon steak
  • 2 sticks of celery
  • Small portion cauliflower florets
  • Small portion mange tout
  • Mixed peppers (fresh or frozen)
  • 1 small onion
  • 2 tablespoons sweet corn (or fresh if preferred)
  • 2 oz mushrooms (optional)
  • Low calories oil
  • Salt pepper and seasoning (if required)
  • Poach or steam the salmon until cooked as required (20-30) minutes
  • Lightly spray wok with one cal oil or low fat oil
  • Stir fry all the vegetables until cooked (as required) add the seasoning before vegetables are cooked through.
  • Serves one
  • Serve immediately

V.Good Vegie Bake: Vegetarian

  • Use a selection of vegetables of your choice
  • Carrots, parsnips, beans, cabbage, onions.
  • 3 tablespoons of stuffing mix
  • 1 teaspoon mixed herbs
  • 6 oz (150g) potatoes, cooked
  • 1/4 pint (125 ml) vegetable stock
  • Salt and black pepper to taste
  • Slice the vegetables and place in layers in a small ovenproof dish. Sprinkle with the stuffing mix and mixed herbs. Slice the cooked potatoes and lay the slices across the top of the dish. Pour over the vegetable stock and season well.
  • Cook in a pre-heated oven at 200C, 400F or gas mark 6 until golden brown on top.
  • Serves one.

Peppers get stuffed: Quick vegetarian meal for one

  • 2 peppers red or green
  • 1 oz (25g) rice (uncooked)
  • 1 teaspoon mixed herbs
  • 1 tablespoon sweet corn
  • 1 teaspoon peas
  • 1/2 medium size onion peeled and chopped
  • Salt and black pepper to taste
  • Wash the peppers remove the tops and seeds.
  • Boil the rice with the herbs until the rice is tender. Mix the rice with the remaining vegetables. Season well and pile the mixture into the peppers.
  • Cook in a pre-heated oven at 160C, 325F or gas mark 3 for 20 minutes.
  • Serve with a green leafy salad.
  • Serves one.

Vegetarian Menu’s:

Broccoli in bed with potato

  • 2 teaspoons low fat oil (or one cal oil)
  • 2 tablespoons chopped shallots or little onions
  • 3 oz (90g) cooked broccoli, pureed
  • 2 fl oz (60m) vegetable stock (use a cube if possible)
  • 1 baked potato (9 oz/270g) cut in half lengthwise
  • 2 oz (60g) Cheddar cheese (vegetarian or low fat) grated
  • Pinch each salt, black pepper and paprika.
  • Heat low fat oil in small non-stick frying pan until hot.
  • Add shallots or onion and sauté briefly, about one minute.
  • Add broccoli and stock and stir to blend together.
  • Remove from heat and set aside.
  • Preheat oven to 400F, 200C, Gas Mark 6.
  • Scoop pulp from potato halves into a small bowl, keeping the skins.
  • Add broccoli mixture, cheese and seasoning to bowl and mash until blended together.
  • Divide mixture into potato skins and bake until lightly browned, 20-25 Minutes.
  • Serves 2. Per serving approximately 280 calories

V.Good veggie Bake

  • Use a selection of vegetables of your choice
  • Carrots, parsnips, beans, cabbage, onions.
  • 3 tablespoons of stuffing mix
  • 1 teaspoon mixed herbs
  • 6 oz (150g) potatoes, cooked
  • 1/4 pint (125 ml) vegetable stock
  • Salt and black pepper to taste
  • Slice the vegetables and place in layers in a small ovenproof dish. Sprinkle with the stuffing mix and mixed herbs. Slice the cooked potatoes and lay the slices across the top of the dish. Pour over the vegetable stock and season well.
  • Cook in a pre-heated oven at 200C, 400F or gas mark 6 until golden brown on top.
  • Serves one.

Peppers. Get Stuffed

  • 2 peppers red or green
  • 1 oz (25g) rice (uncooked)
  • 1 teaspoon mixed herbs
  • 1 tablespoon sweet corn
  • 1 teaspoon peas
  • 1/2 medium size onion peeled and chopped
  • Salt and black pepper to taste
  • Wash the peppers remove the tops and seeds.
  • Boil the rice with the herbs until the rice is tender. Mix the rice with the remaining vegetables. Season well and pile the mixture into the peppers.
  • Cook in a pre-heated oven at 160C, 325F or gas mark 3 for 20 minutes.
  • Serve with a green leafy salad.
  • Serves one.

Very Chilled Veg

  • 2 Rings of 1 red pepper
  • 2 Rings of 1 green pepper
  • 1 onion
  • 4 oz (100g) peas
  • 1 small can of chili beans or baked beans
  • 1 small jar of any cook in chili sauce
  • 2 oz (50g) un-cooked brown rice
  • One cal or low calorie cooking oil.
  • Chop and stir fry peppers and onion in cooking oil. Add peas and stir fry with peppers and onion. Finally add chili or baked beans and jar of chili sauce. Stir fry until vegetables are cooked to taste.
  • Serve with wild brown or organic rice.
  • Serves one.

Potato Carrot Fritters

  • 4 1/2 oz (135g) potatoes peeled and grated
  • 2 oz (60g) carrots grated
  • 1 egg lightly beaten
  • 3 tablespoons flour
  • 2 tablespoons buttermilk
  • 1 1/2 tablespoons chopped spring onion
  • 1/4 teaspoon salt
  • Pinch garlic powder
  • Pinch each baking powder and pepper
  • 2 teaspoons vegetable oil
  • Mix together all ingredients except oil. Heat oil in a non-stick frying pan until hot but not smoking . Drop potato mixture into the pan by heaped tablespoons, forming 4 equal fritters; using back of spoon, press each fritter to flatten slightly. Reduce heat to medium and cook until fritters are browned on bottom; turn fritters over and cook until browned on other side.
  • Serve with salad or fresh vegetables
  • Serves – 1 per serving 456 calories

Curried Cheese

  • 5 oz (150g) Natural Cottage Cheese
  • 1 teaspoon curry powder
  • 4 teaspoons low calorie mayonnaise
  • 1 tablespoon finely chopped onion
  • 1 stick celery, chopped: retain leaves
  • 4 radishes, chopped
  • Cucumber, 2 inch chunks sliced
  • 1 teaspoon toasted sesame seeds
  • Mix all ingredients except sesame seeds together. Top with chopped celery leaves and toasted sesame seeds.
  • Serves one
  • Ideal for vegetarians
  • Per serving: 90 calories

Soft Cheese with Herbs and Garlic

  • 10 oz (300g) Natural Cottage Cheese
  • 1 tablespoon low calorie mayonnaise
  • Mixed fresh herbs as available e.g. thyme, tarragon, chervil, chives, parsley.
  • Sieve the cottage cheese. Chop the herbs roughly making about one tablespoon, then chop very finely with the garlic. Mix into the cheese, together with the low calorie mayonnaise
  • Add seasonings to taste.
  • Pack into 4 small dishes; cover and leave for a few hours or overnight for the flavour to develop.
  • Serves four.
  • Per serving: 90 calories

Easy to make Vegetable Soup

  • 1 Small can of tomatoes with herbs
  • 1 large or 2 small carrots chopped
  • 1 onion chopped
  • 1/2 small Swede
  • 1 small parsnip
  • 1 vegetable stock cube
  • 1/2 pint of water
  • Salt and black pepper to taste
  • Place all ingredients in a saucepan. Cover and cook until the vegetables are soft (about 25 minutes).
  • Puree all the ingredients in a blender for a smooth soup. For a chunky soup puree half the mixture only.
  • Return to the saucepan or microwave and heat through before serving.
  • Ideal for a starter or meal for one.

Sweet Potato & Spinach Curry

  • 1 large sweet potato
  • 1 large handful of frozen spinach
  • 1 tin of chopped tomatoes
  • 1 tin of whole tomatoes
  • 1 large onion chopped
  • 2 cloves of garlic
  • 2 tablespoons of mild curry powder
  • Salt and pepper to taste
  • Put ingredients in to a large pan with a cup full of water and bring to the boil, simmer for 1/2 hour or until vegetables are soft to taste.
  • Serve with a bed of Basmati rice.

Mixed Bean Chilli

  • 1 large onion
  • 2 tins of tomatoes
  • 1/2 of each green, red and yellow peppers (or use frozen ones if required)
  • 1/2 courgette
  • 1 can chick peas
  • 1 can of mixed beans in chilli
  • 1 can of kidney beans (red)
  • 1 Colman’s (or similar) packet of chilli mix
  • Put all ingredients into a oven proof pan. Add 1 cup of water and cover. Place into a oven on 180 degrees or gas mark – for 1 hour. Or put all ingredients into a large pan add 1 cup of water. Bring to the boil, then simmer for 30 minutes.
  • Serve on a bed of Basmati rice or pita bread.

Afternoon Tea & Biscuits

 

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