thoroughly cooked, turning once or twice.
3. Mushroom Stew
Servings: 2
Ingredients:
1 tablespoon rapeseed oil
1 clove garlic, peeled and crushed
2 shallots, peeled and thinly sliced
2 celery stalks, trimmed and sliced
9oz closed cup mushrooms, sliced
1 teaspoon paprika
3 tablespoons red wine (optional)
7fl oz passata
1 low-salt vegetable stock cube
7oz potatoes, peeled and diced
4½ oz canned butterbeans (drained weight)
1oz low-fat soft cheese
Small pinch of garlic granules (optional)
1 tablespoon fresh parsley, chopped
Method:
- Heat the oil in a pan and fry the garlic, shallots, celery, and mushrooms for five minutes until they soften.
- Sprinkle the paprika over it and stir well. Add the passata, and wine if using. Crumble in the stock cube, along with ¾ cup of boiling water. Stir, reduce the heat, and cover. Simmer for 20 minutes.
- Meanwhile, bring a pan of water to a boil and cook the potatoes until tender – this will take about 15 minutes. Then add the canned butterbeans to the pan of water and cook for two to three minutes more so they heat through.
- Drain well and mash with the soft cheese, and garlic granules if using.
- Serve the stew with the butterbean mash and sprinkle with chopped parsley.
4. Fish Tacos
Servings: 8
Ingredients:
¾ cup reduced-fat sour cream
1 can (4 ounces) chopped green chiles
1 tablespoon fresh cilantro leaves
1 tablespoon lime juice
4 tilapia fillets (4 ounces each)
½ cup all-purpose flour
1 large egg white, beaten
½ cup panko bread crumbs
Cooking spray
½ teaspoon salt
½ teaspoon each white pepper, cayenne pepper, and paprika
8 corn tortillas (6 inches), warmed
1 large tomato, finely chopped
Method:
- Place sour cream, chiles, cilantro, and lime juice in a food processor; cover and process until blended. Set aside.
- Cut each tilapia fillet lengthwise into 2 portions. Place flour, egg white, and bread crumbs in separate shallow bowls. Dip tilapia in flour, then egg white, then crumbs.
- Preheat air fryer to 400°F. In batches, arrange fillets in a single layer on a greased tray in air fryer basket; spritz with cooking spray. Cook until fish flakes easily with a fork, turning once.
- Combine seasonings; sprinkle over fish. Place a portion of fish on each tortilla; top with about 2 tablespoons of sour cream mixture. Sprinkle with tomato. If desired, top with additional cilantro.
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5. Zucchini Tomato Pasta
Servings: 5
Ingredients:
2 tablespoons butter
2 tablespoons canola oil
2 medium onions, chopped
8 large tomatoes, chopped
2 medium zucchini, cut into ½-inch pieces
4 garlic cloves, minced
2 teaspoons dried oregano
1 teaspoon salt
½ teaspoon pepper
Hot cooked pasta
Method:
- In a large saucepan, melt butter with oil over medium heat. Add onions, cook and stir until tender.
- Stir in tomatoes, zucchini, garlic, oregano, salt, and pepper; bring to a boil.
- Reduce heat; simmer, uncovered, until zucchini is tender and sauce reaches desired consistency, 50-60 minutes. Serve with pasta.