Jellied Tomato Ring

TomatoAspic-main_Full340 cals

plus 2-3 hours chilling

Serves 6 two 330 ml cans tomato

and vegetable juice 60 ml (4 tbsp) lemon juice pinch of sugar

salt and freshly ground pepper

30 ml (2 tbsp) gelatine

90 ml (6 tbsp) water

100 g (4 oz) long grain rice

50 ml (2 fl oz) basic vinaigrette

30 ml (2 tbsp) whole grain mustard

450 g (1 lb) cold cooked chicken

6 spring onions, trimmed and


50 g (2 oz) cucumber diced

142 ml (5 fl oz) soured cream cucumber slices and sprigs of

mint, to garnish


  • Prepare the tomato ring. Place the tomato and vegetable juice, sugar and seasonings in a measuring jug and make up to 1 litre (2 pints) with water.
  • Soak the gelatine in a small Z. bowl with the 90 ml (6 tbsp) water. Place the bowl over a pan of hot water and stir until dissolved. Remove from the heat and stir into the tomato juice mixture.
  • Pour the mixture into a 1-litre j (2-pint) ring mould and leave in the refrigerator for about 1 hour until set.
  • Meanwhile, make the filling. Cook the rice in boiling salted
  • water for 10-15 minutes until tender. When cooked, drain the rice, transfer to a bowl and pour over the dressing with the mustard. Stir then leave until cold. Cover and chill for 2-3 hours.
  • Cut the chicken into strips.
  • Add to the rice with the spring onions, diced cucumber and soured cream. Season and toss gently.
  • To serve, quickly dip the mould into hot water to loosen the jelly ring, then turn out on to a flat plate. Fill the centre with the chicken mixture and serve any remaining filling separately. Garnish with cucumber slices and sprigs of mint.
  • For slimmers, this tomato ring makes a perfect main course dish if served with a different filling in the centre. For a more slimming filling, try finely chopped raw vegetables such as celery, cucumber and radish, with shredded lettuce and sprigs of watercress. A handful of nuts and raisins would add extra protein, and would go perfectly with the chicken and vegetables instead of the rice and vinaigrette dressing – although you could replace the basic vinaigrette used here with one of the commercially prepared low-calorie dressings.

Courgette Quiche

courgette-quiche232 cals

includes 45 minutes chilling and 15 minutes standing time

Serves 4

175 g (6 oz) plain flour salt

125 g (4 oz) butter or margarine

125 g (4 oz) grated Cheddar cheese 1 egg yolk, beaten

350 g (12 oz) courgettes

3 eggs

150 ml (5 fl oz) double cream

10 ml (2 tsp) chopped fresh basil finely grated rind of 1 lime


freshly ground pepper

a little egg white


  • Make the pastry. Sift the flour into a bowl with a pinch of salt. Add the butter in pieces and rub in thoroughly with the finger- tips until the mixture resembles fine breadcrumbs.
  • Stir in the cheese, then the egg yolk. Gather the mixture together with your fingers to make a smooth ball of dough. Wrap and chill the dough in the refrigerator for about 30 minutes.
  • Meanwhile, prepare the filling.
  • Trim the ends off the cour- get tes, then cut the courgettes into 2-cm (1-inch) chunk4s.
  • Plunge the courgette pieces into boiling salted water, bring back to the boil, then simmer for 3 minutes. Drain and set aside.
  • lightly together with the cream. Stir in the basil, lime rind if using, and season to taste. Set aside.
  • Roll out the chilled dough on a floured surface and use to line a loose-bottomed 23-cm (9-inch) flan tin. Refrigerate for 15 minutes.
  • Prick the base of the dough with a fork, then line with foil and baking beans. Stand the tin on a preheated baking sheet and hake blind in the oven at 200°C (400°F) mark 6 for 10 minutes.
  • Remove the foil and beans and brush the inside of the pastry case with the egg white to seal. Return to the oven for 5 minutes.
  • Stand the courgette chunks upright in pastry case; slowly pour in egg and cream mixture. Return to oven for 20 minutes.

Vitello Tonnato

CUC-Vitello tonnato_2722-1083 cals

plus 2 hours cooling and overnight chilling

Serves 4-6

1 kg (21b) boned leg of veal

150 ml (4 pint) water

75 ml (5 tbsp) dry white wine

75 ml (5 tbsp) white wine vinegar 1 onion, skinned and quartered

1 small carrot, peeled

1 stick of celery, washed and trimmed

sprig of parsley


4 black peppercorns

198-g (7-oz) can tuna, drained

4 anchovy fillets, drained 300 ml (1 pint) lemon mayonnaise

15 ml (1 tbsp) capers

freshly ground pepper

capers, lemon slices and black olives, to garnish


  • Tie the meat securely in a neat / roll. Place in a saucepan and add the water, wine, vinegar, onion, carrot, celery, parsley and salt and peppercorns. Bring to the boil, then cover and simmer gently for 1 hour until meat is tender.
  • Remove the meat and leave to cool. Place the cooking liquid and vegetables in a blender or food processor and blend to form a smooth puree.
  • Make the tuna mayonnaise. Mash together the tuna and anchovies with a fork or puree in a blender or food processor.
  • Mix into the mayonnaise. Stir in the capers and pepper (do not add salt – the anchovies and cooking liquid should flavour it enough).
  • Thin the tuna mayonnaise sauce to the consistency of thick cream with the pureed cooking liquid.
  • When the meat is cold, cut into slices and arrange overlapping on a shallow serving dish. Cover with the sauce.
  • Cover and leave in the refri- gerator overnight. Serve cold, garnished with capers, lemon slices and black olives.

Turkey in Tuna Fish and Mayonnaise

Tuna Salad Sandwich788-1121 cals

plus 2-3 hours chilling

Serves 4-6

6 turkey escalopes (total weight

450 -700 g [1-11 lb])

30 ml (2 tbsp) vegetable oil 25 g (1 oz) butter

198-g (7-oz) can tuna, drained 4 anchovy fillets, drained

300 ml (1 pint) lemon mayonnaise

142 ml (5 fl oz) soured cream 15 ml (1 tbsp) capers

freshly ground pepper

capers, lemon slices and black olives, to garnish

  • Beat out the turkey escalopes / between two sheets of damp greaseproof paper or non-stick paper. Cut into thin slices.
  • Heat the oil and butter in a pan and cook the turkey strips for about 5 minutes until lightly browned. Remove from the pan and set aside.
  • Make the tuna mayonnaise. J Mash together the tuna and anchovies with a fork or puree in a blender or food processor.
  • Mix into the mayonnaise with the soured cream. Stir in the capers and pepper.
  • When the meat is cold, toss into the tuna mayonnaise and turn into a serving dish. Serve cold, garnished with capers, lemon slices and black olives.
  • A classic Italian dish of cold honed leg of veal coated in a tuna fish mayonnaise, this is the perfect recipe for a hot summer’s day, particularly as it must be made the night before to allow the full flavour to develop. Serve outside if possible, with chilled Italian dry white wine – Frascati would go very well and a simple tossed green salad.
  • Most of the olives we buy come from Spain, Italy and Greece. The olives in this recipe are black, which arc simply fully- ripened green olives, preserved in brine. Green olives arc mature, but unripe, when they are shaken off the trees onto huge nets on the ground; for black olives, they are left on the trees until they are fully ripe before harvesting.
  • Greek black olives can be small, with crinkly skins and a sharp, pungent flavour, or they can be succulent and fat, sometimes called ‘jumbo’ olives – these would he ideal for this recipe.

Dressed Crab

d2070_lg151-227 cals

Serves 2 3

shell and meat from 1 medium (900-g/2-1b) cooked crab (to remove the crabmeat and prepare the shell

salt and freshly ground pepper 15 ml (1 tbsp) lemon juice 30 ml (2 tbsp) fresh white bread-crumbs

1 egg, hard-boiled chopped fresh parsley lettuce or endive, to serve


  • Using two forks, flake all the white meat from the crab, removing any shell or membrane. Season, adding about 5 ml (1 tsp) lemon juice.
  • Pound brown meat and work in the breadcrumbs with the remaining lemon juice and seasoning. Adjust seasonings to taste.
  • Hold a blunt knife between the white and brown crabmeat and carefully spoon lines- of parsley, sieved egg yolk and chopped egg white across crab, moving knife as you go to keep a neat edge. Serve the stuffed shell on a bed of lettuce or endive, surrounded by the small legs.
  • Using a small spoon, put the white meat in both ends of the crab’s empty shell, making sure that it is well piled up into the shell. Keep the inside edges neat.

Lamb Cutlets En Croute

streampic890 cals

freeze after cooking only if serving cold

Serves 6

25 g (1 oz) butter

1 onion, skinned and chopped

25 g (1 oz) fresh white breadcrumbs

1 egg, beaten

30 ml (2 tbsp) chopped fresh mint

salt and freshly ground pepper

squeeze of lemon juice

12 lamb cutlets, trimmed

450 g (1 lb) puff pastry or two

368-g (13-oz) packets frozen puff pastry, thawed

beaten egg, to glaze

sprig of fresh mint, to garnish


  • Make the stuffing. Melt the butter in a pan and fry the onion for about 5 minutes until soft but not brown. Remove from the heat. Stir in the breadcrumbs and bind with the beaten egg. Mix in the mint, salt, freshly ground pepper and lemon juice.
  • Grill or fry the cutlet for 3 minutes on both sides. They should be browned, but pink inside. Leave to cool.
  • Roll out each piece of pastry thinly and cut each one into six squares.
  • Place each of the lamb cutlets on a square of pastry so that the bone extends over the edge of the pastry.
  • Press even amounts of stuffing on the eye of each cutlet. Dampen the pastry edges, wrap the pastry over the cutlets and seal.
  • Place on a dampened baking tray, folded sides underneath. Use any pastry trimmings to decorate the cutlets. Brush with a little beaten egg.
  • Bake in the oven at 220°C / (425°F) mark 7 for 15-20 minutes, then reduce the oven temperature to 190°C (375°F)
  • mark 5 and bake for a further 15 minutes until the pastry is golden. Serve hot or cold, garnished with a sprig of fresh mint, if wished.

Lamb with Cucumber and Mint Stuffing

156277516_a0ce590584Serves 4

cucumber, washed

salt and freshly ground pepper

25 g (1 oz) butter or margarine

1 onion, skinned and chopped

30 ml (2 tbsp) chopped fresh mint

50 g (2 oz) fresh white breadcrumbs

1 egg yolk

1.4 kg (31b) loin of lamb, boned

soured cream dressing, to serve (optional)

  • Roll up the meat and tie with fine string at regular intervals. Place the joint in a roasting tin and cook in the oven at 180°C (350°F) mark 4 for about 1 hour.
  • Coarsely grate the cucumber, sprinkle with salt and leave to stand for 30 minutes. Drain well. Melt the butter in a frying pan. Add onion and cook gently for about 5 minutes. Stir in the cucumber, mint, breadcrumbs, yolk and seasoning; cool for 30 minutes.
  • To serve, remove the string and carve into thick slices.
  • Garnish with mint sprigs and serve with soured cream dressing if liked. Eat hot or cold.

Coronation Chicken

6635_MEDIUM640 cals

Serves 8

2.3 kg (5 lb) cold cooked chicken

15 ml (1 tbsp) vegetable oil

1 small onion, skinned and chopped

15 ml (I tbsp) mild curry paste 15 ml (1 tbsp) tomato puree

100 ml (4 fl oz) red wine 1 bay leaf

juice of 1 lemon

4 canned apricot halves, finely

chopped 300 ml (1 pint) mayonnaise

100 ml (4 fl oz) whipping cream salt and freshly ground pepper watercress sprigs, to garnish


  • Remove the skin from the chicken. Then remove all the meat and dice, making sure to discard all the bones.
  • Make the curry sauce. Heat the oil in a small pan. Add the onion and cook for about 3 minutes, or until softened. Add the curry paste, tomato purée, wine, bay leaf and lemon juice. Simmer, uncovered, for about 10 minutes until well reduced. Strain and leave to cool for 30 minutes.
  • Press the chopped apricots through a sieve or use a blender or food processor to produce a purée. Beat the cooled curry sauce into the mayonnaise with the apricot purée. Lightly whip the cream and fold into the mixture. Season; add extra lemon juice, if necessary.
  • Toss the chicken pieces in the sauce and transfer to a serving dish. To serve, garnish with fresh watercress sprigs.
  • This delicious recipe – diced cold chicken tossed in a curried apricot mayonnaise – was created in 1953 by the Cordon Bleu School in London, in honour of the coronation of Queen Elizabeth II.
  • If you prefer, you can garnish the dish with sliced cucumber.


307 cals

Serves 4

500 g (11b) haddock fillets 5 ml (1 tsp) coriander seeds

cevchedecamaronzanzibar5 ml (1 tsp) black peppercorns

juice of 6 limes

5 ml (1 tsp) salt

30 ml (2 tbsp) olive oil

bunch of spring onions, washed,

trimmed and sliced 4 tomatoes, skinned and chopped dash of Tabasco, or to taste

30 ml (2 tbsp) chopped fresh coriander

1 avocado, to finish

lime slices and fresh coriander, to garnish

  • Skin the haddock fillets. Put the fillets skin-side down on a board and grip the tail end of the skin with fingers dipped in salt. -Using a sharp knife, work away from you with a sawing action.
  • Wash the fillets, then pat them dry with absorbent kitchen paper. Cut the fish fillets diagonally into thin, even strips and place in a bowl.
  • Crush the coriander seeds and J peppercorns to a fine powder in a mortar and pestle. Mix with the lime juice and salt, then pour over the fish. Cover and chill in the refrigerator for 24 hours, turning the fish occasionally.
  • The next day, heat the oil in a pan, add the spring onions and
  • fry gently for 5 minutes. Add the tomatoes and Tabasco to taste and toss together over brisk heat for 1 – 2 minutes. Remove from the heat and leave to cool for 20-30 minutes.
  • To serve. Drain the fish from the marinade, discarding the marinade. Combine the fish with the spring onion and tomatoes and the chopped coriander. Taste and adjust seasoning, if necessary.
  • Halve the avocado, peel and remove the stone. Slice the flesh crossways. Arrange the slices around the inside of a serving bowl and pile the ceviche in the centre. Garnish with lime slices and coriander leaves. Serve chilled.

Cyprus Stuffed Peppers

Stuffed+Peppers392 cals

plus overnight chilling

Serves 4

8 peppers

75 ml (5 tbsp) olive oil

2 onions, skinned and chopped 4 garlic cloves, skinned and crushed

350 g (12 oz) tomatoes, skinned, seeded and chopped

15 ml (1 tbsp) tomato puree

3 ml (1 tsp) sugar

salt and freshly ground pepper

45 ml (3 tbsp) chopped fresh coriander

225 g (8 oz) Italian risotto rice

2.5 ml tsp ground cinnamon

150 ml water

hot garlic bread, to serve


  • Cut a slice off the top of each / pepper and reserve. Remove the cores, seeds and membranes and discard. Wash peppers, pat dry.
  • Heat 60 ml (4 tbsp) of the oil in a large frying pan, add the peppers and fry gently for 10 minutes, turning them frequently so that they soften and colour on all sides. Remove from the pan with a slotted spoon and drain on absorbent kitchen paper.
  • Make the stuffing. Drain off J all but 30 ml (2 tbsp) oil from the pan, then add the onion and erarlic and fry very gently for about i5 minutes.
  • Lower the heat, add the tomato puree, sugar and salt and pepper to taste and simmer gently for 5 minutes. Then remove the pan from the heat and stir in the chopped fresh coriander and the risotto rice. Spoon the stuffing into the peppers, dividing it equally between them.
  • Stand the peppers close together in a heavy-based pan or casserole into which they just fit. Sprinkle with the cinnamon, then the remaining 15 ml (1 tbsp) oil. Put the reserved ‘lids’ on top.
  • Pour the water into the base of the pan, then bring to the boil. Lower the heat, cover with a plate or saucer which just fits inside the rim of the pan, then place heavy weights on top.
  • Simmer gently for 1 hour, then to remove from the heat and leave to cool. Chill in the refrigerator overnight, still with the weights on top. Serve the peppers chilled, with hot garlic bread.
  • When buying peppers for this recipe, look for squat ones which are of a uniform shape and size so that they will stand upright for serving. For a pretty effect, make sure to buy as many different colours as possible.
  • Sometimes peppers are sold under the name ‘capsicum’, and the red ones are also called `pimientoes’, but they are all from the same family. The dif- ference between the different colours is in their botanical variety and degree of ripeness: green peppers become red when they are fully ripe, yellow and purple peppers were white before they became ripe! If you like peppers to taste sweet, then choose red or purple ones.