Add thelocalreport.in As A Trusted Source
When the weather gets cooler and evening approaches, it’s natural to want Eat It’s hearty, comforting and sticks to your ribs – which can spell disaster if you’re trying to be nice.
But the truth is that there is no need to overdo it on things that keep you warm during the winter season. calories To feel indulgent. slimming world‘S One-Pot Magic It shows exactly how to eat it both ways, with recipes that deliver the full satisfaction of a slow-cooked stew or a creamy pasta Without the post-dinner guilt.
in Recipes Prove that you don’t need piles of butter, cream or cheese to create comfort on your plate. Think intensely spicy beef pot roast that melts in the mouth after hours in the oven, or a fragrant squash and chickpea tagine that tastes as if it’s been simmering all day.
For those who prefer something light but comforting, Salmon with Smashed Potato And a shimmering green chutney keeps things fresh, while the one-tray sunday roast Turns the nation’s favorite meal into a midweek prospect. Even puttanesca pasta—a notoriously “naughty” dish—gets a nutritious, one-pan makeover, filled with tangy flavors instead of added fat.
Squash and Chickpea Tagine
serves:4
Time: 40 minutes
Material,
2 medium onions, halved and chopped
500 ml boiling vegetable stock, suitable for vegetarians
400 grams chopped tomatoes
1 teaspoon ground ginger
1 cinnamon stick
500g prepared butternut squash, cut into small pieces
2 large carrots, cut into pieces
2 large waxy potatoes, cut into bite-sized pieces
2 x 400g cans chickpeas, drained and rinsed
For Masala Paste,
2 garlic cloves, chopped
2 teaspoons ground cumin
2 teaspoons ground coriander
1 teaspoon red capsicum
1 teaspoon chili powder
½ tsp ground turmeric
Grated peel and juice of 1 unwaxed lemon
a handful of fresh coriander
½ small pack fresh mint
Method,
1. Add onion and 4 tablespoons stock to a large nonstick saucepan or casserole pan. Cover and cook on medium-low flame for 10 minutes or until soft.
2. Meanwhile make the spice paste. Add the garlic, cumin, ground coriander, paprika, chili powder, turmeric, 2 tablespoons lemon juice, fresh coriander, most of the mint, and 2 tablespoons cold water to a small food processor and blend to a paste (or finely chop the garlic and herbs and mix with the other ingredients). Cancel.
3. Open the pan and add the remaining stock, chopped tomatoes, ginger, cinnamon stick and lemon peel and stir. Season lightly and bring to a boil over medium-high heat. Add squash, carrots and potatoes to tomato sauce and cook over low heat. Cover the pan, reduce the heat to medium-low and cook for 20 minutes or until the vegetables are soft.
4. Remove the cinnamon stick, then add the chana to the curry, cover again and cook on low flame for 3 minutes or until they are heated through. Mix the spice paste and adjust the seasoning as per taste. Roughly chop the remaining mint, keep a few leaves whole and spread it over the tagine and serve.
Spicy Beef Pot Roast
serves:4
Time: three and a half hours
Material,
Low Calorie Cooking Spray
750g lean casserole/braising steak, all visible fat removed, cut into large pieces
2 medium red onions, chopped
6 garlic cloves, crushed
4 tbsp tomato puree
1 teaspoon red capsicum
1 teaspoon dried chilli pieces
2 teaspoons dry henna
250 grams pureed
300 ml boiling beef stock
4 bay leaves
Grated peel of ½ small orange
2 medium carrots, chopped
1 medium fennel bulb, cored and chopped
200g runner beans, stem removed and cut into 3-4 pieces each
2 medium zucchini, coarsely chopped
2 tomatoes, halved and chopped
chopped fresh parsley for serving
Method,
1. Preheat your oven to 150C/fan 130C/Gas 2.
2. Spray a large nonstick casserole pan with low-calorie cooking spray and place over high heat. Add half the beef and brown all sides, then spoon onto a plate and repeat with the remaining beef.
3. Add onion, garlic and 3 tablespoons water to the pan, cover and cook on low flame for 10 minutes or until soft.
4. Add the tomato puree, paprika, chilli flakes, rosemary, passata, stock, bay leaves, orange peel, ½ tsp salt and some black pepper. Bring to a boil over high heat while stirring, then add the beef, cover and cook in the oven for 2 hours.
5. Remove the pan from the oven and mix all the vegetables. Cover again and put in the oven for 1 hour or until everything is soft.
6. Remove the bay leaves, check the seasoning and sprinkle with parsley to serve.
Salmon with Mashed Potatoes
serves:4
Time:45 minutes
Material,
500 grams small new potatoes
Low Calorie Cooking Spray
2 large skinless and boneless salmon fillets
200 grams cherry tomatoes, halved
200 grams finely chopped green beans
for green chutney,
40 grams watercress
40 grams baby spinach
4 tbsp fat-free crème fraîche
Grated peel and juice of 1 unwaxed lemon
Method,
1. Heat your oven to 220C/fan 200C/Gas 7.
2. Place the potatoes in a deep, non-stick roasting tin (about 30cm x 20cm). Season lightly, spray with low-calorie cooking spray and roast for 20-25 minutes – or longer if your spuds are large.
3. Press the potatoes lightly but firmly with the back of a fork (or the bottom of the glass) so that they begin to break up but do not collapse completely. Add the salmon, tomatoes and green beans, spray with low-calorie cooking spray and return to the oven for 10-15 minutes or until the salmon and green beans are cooked through.
4. Also, pour the sauce ingredients into a jug, blitz with a stick blender and add seasoning as per taste. You can also do this in a food processor.
5. Divide the vegetables and salmon between plates, drizzle with green chutney and serve – you can enjoy it hot or cold.
Puttanesca Pasta
serves:4
Time: 20 minutes
Material,
400 grams dry spaghetti
3 garlic cloves, finely chopped
1 teaspoon dry henna
8 anchovy fillets in oil, washed, drained and chopped
1 red chilli, deseeded and chopped
2 x 400g cans cherry tomatoes in juice
1 liter boiling vegetable stock
300 grams cherry tomatoes, halved
28 pitted black olives in salted water, drained and halved
1 tablespoon chopped fresh parsley
2 tablespoons small capers, drained and rinsed
Method,
1. Add the spaghetti, garlic, rosemary, anchovies, peppers, canned cherry tomatoes and the juice and stock from the can to a very large saucepan or casserole pan.
2. Season lightly with salt and pepper and bring to a boil over high heat, pouring the pasta into the stock as quickly as possible.
3. Reduce the flame to medium-high and cook on low flame for 6-7 minutes, stirring regularly in the beginning so that the spaghetti threads separate. Add the fresh cherry tomatoes and cook for 5 minutes or until the pasta is cooked and the sauce has thickened. If the sauce seems too thick, add a splash of water before serving.
4. Stir in olives, parsley and capers to serve.
One-Tray Sunday Roast
serves:4
Time: 1 hour 10 minutes
Material,
Low Calorie Cooking Spray
8 skinless chicken thighs, all visible fat removed (or 4 chicken breasts, halved)
500g new or charlotte potatoes, cut in half lengthwise
500g Chantenay carrots (or regular carrots, chopped into thick pieces)
½ swede, peeled and cut into small pieces
2 medium onions, cut into wedges
250g Brussels sprouts, chopped 1 tbsp roughly chopped fresh thyme leaves, plus extra for serving
6 Slimming World Pork Sausage (see tip)
4 back bacon rashers, all visible fat removed, halved or roughly chopped
25 grams dried chicken gravy granules
275 ml boiling chicken stock
Method,
1. Preheat your oven to 220C/fan 200C/Gas 7.
2. Spray a very large, non-stick deep-sided baking tray or roasting tin (about 40cm x 30cm) with low-calorie cooking spray. Add the chicken, potatoes, carrots, swede, onion, sprouts, thyme, a pinch of salt and some pepper and toss well.
3. Spread in an even layer and roast for 45 minutes, adding the sausage for the last 20 minutes. (If you’re using chicken breasts, add them with the sausage.)
4. Turn the vegetables over and scatter the bacon over the chicken, then return to the oven and roast for 10 minutes more or until the chicken, sausage and bacon are cooked through and the vegetables are tender.
5. Shortly before your roast is ready, pour the gravy into a heatproof jug, add the stock and whisk well.
6. Cut the sausages in half, divide everything among plates, scatter with additional thyme and serve with the gravy.
Chicken Enchiladas
serves:4
Time: one and a half hour
Material,
3 large chillies (any colour), deseeded and cut into small pieces
2 large red onions, roughly chopped
1-2 teaspoons dried chipotle chili pieces (or regular chili pieces)
Low Calorie Cooking Spray
325 grams sweetcorn kernels, drained
400 grams black beans, drained and washed
4 skinless and boneless chicken breasts
500 grams pureed
2 tbsp tomato puree
1 large garlic clove, crushed
2 teaspoons ground cumin
80 grams low-fat cheddar cheese, coarsely grated
4 green onions, thinly sliced
Plain Quark, for serving
Mixed salad, for serving
Method,
1. Preheat your oven to 200C/fan 180C/Gas 6.
2. In a large, non-stick roasting tin or ovenproof dish (about 36cm x 26cm) put the peppers, onion, a pinch of chilli flakes and a little salt and pepper. Spray with low-calorie cooking spray, toss well and roast for 25 minutes, turning everything halfway through.
3. Add sweetcorn and black beans. Lightly season the chicken breasts and arrange over the vegetables. Combine passata with tomato puree, garlic, cumin and remaining chili flakes. Pour the mixture over everything, cover with foil and roast for another 30 minutes.
4. Uncover, return to oven and bake for 10 minutes or until sauce has reduced and thickened and chicken is cooked through.
5. Sprinkle over the cheese and green onions and return to the oven for 5 minutes or until the cheese is melted. Serve with quark and salad.
Recipe from ‘One-Pot Magic’ by Slimming World.