Healthy Main Course / Weight Loss Recipes

Paprika Beef: Serves 4; 213 Cals per serving

450g (1Lb) Lean shin of beef

15ml (1tbsp) Plain wholewheat flour

7.5ml (1 & half tsp Heaped) Mild paprika

1.23ml (quarter tsp) Caraway seeds

1.23ml (quarter tsp) Dried marjoram

Salt and freshly ground pepper

175g (6oz) Onions, skinned and sliced

225g (8oz) Carrots, peeled and sliced

200ml (7fl oz) Beef stock

15ml (1tbsp) Tomato puree

1 Garlic clove, skinned and crushed

1 Whole clove

100g (4oz) Button mushrooms, wiped and sliced

Chopped fresh parsley to garnish

Trim the fat from the beef. Cut the meat into chunky cubes. Mix together the flour, paprika, caraway seeds, marjoram and season. Toss the beef cubes in the seasoned flour.

Layer the meat, onion and carrots in a 2 litre (3 & half pint) flameproof casserole.

Whisk together the stock, tomato puree, crushed garlic and clove. Pour into the casserole. Bring to the boil and simmer, uncovered for 3-4 minutes. (Can be done in a pot before adding to casserole dish)

Cover casserole tightly and cook in the oven at 180 deg C (350deg F) mark 4 for about 1 & half hours, stirring occasionally.

Remove the casserole from the oven and stir in the mushrooms. Cover again and return to the oven for a further 15 minutes, until the meat is totally tender. Taste and adjust seasoning.

Apple Baked Chops: Serves 4; 299 Cals per serving

225g (8oz) Dessert apples

75g (3oz) Onions, skinned and finely chopped

50g (2oz) Raisins

200ml (7fl oz) Unsweetened apple juice

45ml (3tbsp) Chopped parsley

Salt and freshly ground parsley

4 Pork loin chops, about 175g (6oz) each, trimmed of fat

3 or 4 Green cardamoms, lightly crushed

30ml (2 tbsp) Dry white wine or cider

Parsley sprigs to garnish

Core and finely chop the apples. Place in a saucepan with the onion, raisins and apple juice. Simmer gently uncovered for 3-4 minutes until the apple begins to soften slightly.

Remove from the heat, drain off the juices and reserve. Stir the parsley into the apple mixture with seasoning, then cool.

Meanwhile, make a horizontal cut through the flesh of the chops, almost to the bone. Open out to form a pocket for the apple.

Spoon a little of the apple mixture into the pocket of each chop. Place in a shallow flame proof dish. Sprinkle any remaining stuffing around the chops, with the crushed cardamoms. Mix the reserved juices with the wine or cider and pour over the chops.

Cover with foil or lid and bake in the oven at 190 deg C (375 deg F) mark 5 for about 1 hour until tender.

Remove the chops from the dish and place in a grill pan. Grill until browned.

Meanwhile, pour the cooking juices from the chops into a pan and bring to the boil, simmer slightly until liquor is reduced by half. Arrange the chops on a dish and pour over the reduced sauce. Garnish with parsley.

Minted Lamb Meatballs: Serves 4; 201 Cals per serving

225g (8oz) Crisp cabbage, trimmed and finely chopped

450g (1 Lb) Lean minced lamb

100g (4oz) Onion skinned, and finely chopped

2.5ml (half tsp) Ground allspice

Salt and freshly ground pepper

397g (14oz) Can of tomato juice

1 Bay leaf

10ml (2tsp) Chopped fresh mint or 5ml dried

15ml (1 tbsp) Chopped fresh parsley

Steam the cabbage for 2-3 minutes or until softened.

Place the lamb and cabbage in a bowl with the onion, allspice and seasoning. Mix well to combine all the ingredients.

With your hands shape the mixture into 16-20 small balls. Place the meatballs in a shallow large oven proof dish.

Mix the tomato juice with the bay leaf, mint and parsley. Pour over the meatballs. Cover the dish tightly and bake in the oven at 180 deg C (350 deg F) mark 4 for about 1 hour until the meatballs are cooked.

Skim any fat off the tomato sauce before serving and taste and adjust seasoning. Serve hot.

Oven Casserole Roast Chicken with Prunes: Serves 4-6; 281-421 Cals per serving

1.6Kg (3 & half Lb) Boiling Chicken with giblets trussed

600Ml (1Pint) Water

Salt and freshly ground pepper

50g (2oz) Butter or margarine

450g (1Lb) Leeks, sliced and washed

6 Carrots, peeled and thickly sliced

225g (8oz) Prunes, soaked overnight and stoned

25g (1oz) Plain Flour

Place the giblets in a saucepan with the water and 5ml/1 tsp salt. Bring to the boil, the cover and simmer for 30 minutes.

Meanwhile, melt 25g (1oz) of the fat in a large flameproof casserole and fry the chicken for about 8 minutes or until browned all over. Remove from casserole.

Fry the leeks and carrots for 3 mins. Return the chicken and add the drained prunes. Strain in the giblet stock and season with pepper.

Cover and cook in the oven at 170 Deg C (325 Deg F) mark 3 for about 2-2 & half hours or until tender.

Arrange the chicken and vegetables and prunes on a large, warmed platter. Keep hot.

Skim any fat off the gravy. Blend together the remaining flour and fat/butter to form a paste. Add to the gravy a little at a time and stir over a gentle heat until thickened. 

DO NOT boil. Adjust the seasoning to taste and serve the gravy separately.

Liver with Vermouth: Serves 4; 319 Cals per Serving

450g (1Lb) Lambs liver, sliced

15Ml (1 tbsp) Whole wheat flour

30Ml (2 tbsp) Vegetable oil

1 Medium onion skinned and chopped

1 Garlic clove, skinned and crushed

Finley grated rind of 1 orange + the juice

Finley grated rind of 1 lemon + the juice

60Ml (4 tbsp) Sweet vermouth or sherry

30Ml (2 tbsp) Chopped fresh parsley

Salt and freshly ground pepper

A few orange and lemon slices to garnish

Cut the liver into thin strips, trimming away all ducts and gristle. Coat in the flour.

Heat the oil in a flameproof casserole, add the onion and garlic to the casserole and fry gently for about 5 mins until soft but not colored.

Add the liver strips and cook over a high heat until browned on all sides.

Add the orange and lemon rind and juices and the vermouth and bring to the boil. Stir constantly with a wooden spoon to scrape up any sediment and juices from the base of the casserole and continue simmering until the sauce reduces.

Lower the heat and add half the parsley and salt and pepper to taste.

Dip the orange and lemon slices in the remaining chopped parsley. Transfer the whole dish to a warmed serving dish. Garnish with the orange and lemon slices and serve immediately.

Stuffed Plaice Fillets with Mushroom Sauce: Serves 4; 185 Cals per serving 

4 Double plaice fillets

Salt and freshly ground pepper

225g (8oz) Cottage cheese (not watery) with prawns

1.25Ml (Quarter tsp) Tabasco sauce

Finely grated rind and juice of 1 lemon

225g (8oz) Button mushrooms, wiped and thinly sliced

90Ml (6tbsp) Dry white wine

5Ml (1 tsp) Chopped fresh tarragon or dill

8 cooked unshelled prawns and fresh tarragon or dill sprigs

Skin the plaice fillets, or preferably by already skinned

Mash the cottage cheese with half of the Tabasco sauce, and the grated lemon rind and seasoning

Lay the plaice fillets flat. With their skinned side facing upwards. Divide the cheese filling equally between them, then roll up and secure with wooden cocktail sticks.

Place the stuffed fish rolls close together in a single layer in a lightly oiled ovenproof dish. Sprinkle the mushrooms around the fish, then pour over the wine mixed with the lemon juice and remaining Tabasco. Season with salt and pepper.

Cover the fish with foil and cook in the oven at 180 Deg C (350 Deg F) mark 4 for 20 mins or until the fish is just tender.

Remove the rolls from the liquid and discard the cocktail sticks. Arrange the fish on a warmed serving dish, cover loosely with foil and put in oven at its lowest setting to keep warm.

Put the cooked mushrooms in a blender or food processor. Add the tarragon or dill and blend until smooth. Pour into a pan and heat through. Taste and adjust seasoning.

Pour a little sauce over each plaice roll, then top with a prawn and tarragon or dill sprig. Serve immediately with any remaining sauce handed separately in a jug.

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