BCUK Recipes

Serves 4

1Ib potatoes washed scrubbed and cut into chunks
2 vegetable stock cubes dissolved into 11/2 pints water
1 red and 1 yellow pepper deseeded and chopped
1 onion sliced
4oz green beans
1/2 small cauliflower broken into small florets
6oz baby corn, sliced
5oz low fat plain yogurt
2inch, cucumber finely chopped
1 tablespoon fresh mint (2 of dried)
2 tablespoons medium curry paste
freshly ground black pepper
4 plain mini Naan bread (1 per person)

Put potatoes into a large saucepan and add stock.
Bring to the boil and reduce heat and cook covered for 10 mins.
Add all remaining veg and cok for another 10 mins.
Mix together yogurt, cucumber and mint.
Drain veg well, stir in curry paste and season.
Warm Naan breads place on to warm plates and top with curry.
Serve with a spoonful of yogurt mixture.

Serves 4

Ingredients:

For soup:
1 butternut squash (small - medium size)
2 teaspoons of vegetable stock - I like Marigold
1 chopped shallot or small onion
1 pint of water
Ground black pepper

Method:

Chop the top & bottom off the butternut squash & peel it using
potato peeler. Scoop the seeds out from the bell shaped bit then
chop it up into chunks.
Throw all the ingredients into a pan together and bring to the boil
then simmer for 20-30 mins until tender then blend until smooth. The
amount of water you need depends on the size of the squash. YOu
might need a bit more if it's a bit bigger.

An alternative to chips, low in fat serves 4

Ingrediants:

Butternut Squash

Method

Take out seeds and cut into chips, grill or even handier 10 mins on
george foreman

Or

par boil for 5 mins then toss in some oil and cook in oven, gas mark
6 for 30-40mins.

Serves 2

Ingredients:

1 butternut squash
1 medium potato
2 tomatos
sage
parmasan cheese

Method:

boil the squash & potato, when soft mash with sage and a few sprays
of oil, place sliced tomatoes on top sprinkle on a bit of parmesan
cheese, and bake in oven for about 20 minutes on gas mark 6 or until
crispy.

Serves 4

Ingredients:

1 tbsp olive oil
4 shallots, chopped
350g (12oz) butternut squash, diced (I just use a whole one, as it's
free)
225g (8oz) risotto rice
150ml (5 fl oz) dry white wine
600ml (1 pint) veg stock
100g (3 1/2 oz) low fat Boursin
salt and pepper

Method:

Heat the olive oil in a large pan and cook the shallots until
softened. Add the squash and rice and cook for a further 2 mins (I
put the lid on here and cook for about 5 mins).
Add the rice and stir around for a minute. Add the wine and cook,
stirring occasionally until absorbed. Add the stock. a ladleful at a
time, waiting for each one to be absorbed before you add the next.
The risotto is ready when the squash and the rice are tender and the
risotto is creamy in texture. It will take about 20 mins. Season to
taste and stir in the Boursin. Serve at once.

serves 4

Ingredients:

330g stewing steak
1 large onion
8 carrots
1 turnip
0.5 tin tomatoes
oxo cubes (any variety – I use about 6 depending on size of pot)

Put beef, chopped onions, carrots, turnip and the half tin of
tomatoes into a very large saucepan.
Make up 2 oxo cubes with water (as per packet instructions) and pour
over the meat and veg.
Keep making up the oxo cubes and water and pouring into the saucepan
until all the veg are covered.
Bring to the boil occasionally stirring.
Simmer for about 1.5 – 2 hours or until the meat is cooked.

Serve with potatoes .

Serves 6 people

Ingredients

350g quorn
mushrooms chopped
carrots chopped
1 swede chopped
onion
1 tin chopped tomatoes
mixed herbs
1/2 pint stock (made mine with 1 oxo cube and water)
600g potatoes
4-6 leeks
1 teaspoon lf spread
a little skimmed milk
2 tblspoons worcester sauce
salt and pepper to taste

Put the quorn into a saucepan and brown for 2-3 mins
Add onion, mushrooms, carrots, swede, chopped tomatoes, stock,
worcester sauce and herbs stir and bring to the boil. Simmer for 20-
30 mins.

Meanwhile boil the potatoes then simmer. Add the leeks and cook
until soft.

When the quorn is cooked, drain off excess fluid into a jug then put
mixture into a large dish.
When potatoes and leeks are cooked mash together with the lf spread
and a little milk to desired consitstency then spoon over the quorn
mixture.
put into a preheated oven and cook at 200°c for 20-30mins until
topping is beginning to brown.

Makes 20

Ingredients

210g packet of low fat sponge. 1 egg. 1 small banana mashed. 2x37g
packets of Maltesers, crushed

Instructions

Heat oven to gas mark6. Make sponge mix up as the pack. Mix in
banana and maltesers. Put mixture into cake cases and bake in oven
for 10 to 15 minutes.

Servings 4

Ingredients

250g pumpkin, rind and seeds removed, flesh diced (can use butternut
squash instead of)
350g No point vegetables, e.g. carrots, swede
1 glove garlic
125ml sherry, medium
1 level tablespoon cornflour
1 teaspoon fresh or dried herbs, mixed
1 pinch salt
½ teaspoon pepper
1 tablespoon parmesan cheese, grated
1 tablespoon fresh breadcrumbs

Place all the pumpkin, root vegetables and garlic in a saucepan and
cover with water. Bring to the boil and simmer until all are
tender. This will take about 20 minutes depending on your choice of
root vegetables
Preheat grill to high
Drain the vegetables, reserving the cooking water
Place the vegetables in a gratin dish
Add enough of the vegetable water to the sherry to make 400ml
Heat the sherry stock. Mix the cornflour with a little cold water
and add it to the stock. Cook until slightly thickened.
Add the herbs and season well. Pour over the vegetables
Sprinkle the parmesan and breadcrumbs over the top of the gratin
Grill for about 10 minutes until brown on top.