6 Winter Warmer Recipes

Emma Brown | 10 Jan, 2018

Minted lamb casserole

Minted lamb casserole

Serves 4 - 263 kcals per serving

Kcals Fat Sat fat Carbs Sugar Protein Salt
263 7.4g 3.4g 12.8g 9.0g 37.3g 1.72g

Ingredients

  • 400g (14 oz) lean diced lamb
  • 4 carrots, diced
  • 1 leek, sliced
  • 2 celery sticks, sliced
  • 500ml vegetable or lamb stock
  • 20g gravy granules
  • 1 tbsp mint sauce

Method

  1. Preheat the oven to 170°C.
  2. Put the lamb and vegetables into a casserole dish. Using the stock and gravy granules, make a gravy and add the mint sauce. Pour into the casserole dish over the vegetables.
  3. Cover and cook in the preheated oven. Check after 60 minutes and if necessary add more water. Return to oven for a further 30 minutes. 15 minutes before serving, uncover and stir.

This goes really well with new potatoes and green vegetables such as broccoli, green beans or Brussels sprouts.

Chilli con carne pie

Chilli con carne pie

Serves 6 - 306 kcals per serving

Kcals Fat Sat fat Carbs Sugar Protein Salt
306 6.8g 2.3g 45.1g 6.7g 17.9g 0.75g

Ingredients

  • For the mash:
  • 900g floury potatoes, such as Maris Piper, peeled
  • 3 tbsp hot semi-skimmed milk
  • 1 tsp ground turmeric
  • 2 tbsp chopped coriander
  • For the filling:
  • 1 tbsp olive oil
  • 1 onion, peeled and finely chopped
  • 1 clove garlic, peeled and crushed
  • 250g lean steak mince (5%)
  • 2 red chillies, de-seeded and finely chopped
  • 1 tsp ground cumin
  • 1 tbsp red pepper tapenade
  • 400g chopped tomatoes
  • 300ml vegetable stock
  • 100g Puy lentils
  • 400g kidney beans, drained and rinsed
  • 15g plain dark chocolate, roughly chopped
  • Freshly ground black pepper

Method

  1. Heat the oil in a large pan, add the onion and garlic and cook for 5 minutes.
  2. Turn up the heat, add the mince and cook for 3 minutes or until browned.
  3. Stir in the chillies and cumin and cook for 1 minute.
  4. Add the tapenade, chopped tomatoes, stock, lentils and kidney beans, then bring to the boil. Reduce to a simmer for 25-30 minutes. Stir in the chocolate and season with black pepper.
  5. Meanwhile for the mash, cut the potatoes into even-sized chunks, add to a pan of cold water and bring to the boil.
  6. Simmer for 20 minutes or until tender, then drain. Tip the potatoes back into the pan and mash over a low heat, stirring in the milk, turmeric and coriander. Season to taste.
  7. Preheat the grill, spoon the hot chilli beef into a gratin dish and spread the hot mashed potato roughly over the top. Place under the grill for 5 minutes or until the topping is crisp and golden brown.
Country chicken casserole

Country chicken casserole

Serves 4 - 259 kcals per serving

Kcals Fat Sat fat Carbs Sugar Protein Salt
259 6.1g 1.2g 9.2g 4.6g 42.6g 1.26g

Ingredients

  • 1 tbsp olive oil
  • 4 chicken breasts
  • 1 small green pepper
  • 125g button mushrooms
  • 1 tbsp plain flour
  • 2 tbsp tomato purée
  • 400g tin chopped tomatoes (plain or with onions)
  • 150ml chicken stock
  • 1 tbsp dried mixed herbs
  • A few drops Tabasco sauce
  • Salt and pepper
  • Freshly chopped flat leaf parsley to garnish

Method

  1. Heat the oil in a flame-proof casserole dish, add the chicken and fry until lightly browned. Remove the chicken from the pan with a slotted spoon and set aside.
  2. Add the vegetables to the pan and fry for 5 minutes or until softened.
  3. Stir in the flour and gradually add the stock, the remaining ingredients and chicken, stirring thoroughly.
  4. Bring to the boil, cover and simmer gently for 45 minutes, stirring occasionally. Sprinkle with parsley and serve.
Balsamic beef stew

Balsamic beef stew

Serves 2 - 364 kcals per serving

Kcals Fat Sat fat Carbs Sugar Protein Salt
364 9.3g 3.8g 20.5g 16.2g 49.6g 1.11g

Ingredients

  • Frylight
  • 420g lean rump steak, cubed
  • 1 tsp plain flour
  • 1 medium onion, chopped
  • 1 clove garlic, peeled and chopped
  • 2 tbsp tomato purée
  • 250ml beef stock
  • 100g mushrooms, diced
  • 1 medium red pepper, diced
  • 1 medium carrot, sliced
  • 1 tbsp balsamic vinegar
  • 1 tbsp Worcester sauce
  • Salt and pepper

Method

  1. Toss beef in flour, fry in a little Frylight until the meat is sealed and set to one side.
  2. Fry the onions and garlic until soft.
  3. Add the tomato purée and stock – simmer for 2-3 minutes and then return beef to pan.
  4. Add the balsamic vinegar and Worcester sauce. Cover and simmer on a low heat for 45 minutes.
  5. Add the mushrooms, red pepper and carrot and simmer for a further 30 minutes. If necessary add more water.
  6. Season to taste and serve.
Pea and asparagus soup

Pea and asparagus soup

Serves 4 - 85 kcals per serving

Kcals Fat Sat fat Carbs Sugar Protein Salt
85 4.8g 2.7g 7.2g 3.8g 3.9g 0.57g

Ingredients

  • 1 bunch asparagus
  • 200g frozen peas
  • 15g fresh mint
  • 1 chicken stock cube
  • 20g butter
  • Salt and pepper

Method

  1. Melt the butter in a pan and add the roughly chopped asparagus.
  2. Add in the peas, mint and stock (enough to just cover the vegetables). Bring to the boil.
  3. Simmer for approx 5 minutes then remove from the heat and leave to cook in its own heat for a further 5 minutes.
  4. Blend until smooth using a hand blender. Serve with freshly ground black pepper.
Sweet potato and lentil soup

Sweet potato and lentil soup

Serves 6 - 292 kcals per serving

Kcals Fat Sat fat Carbs Sugar Protein Salt
292 7.5g 2.2g 51.7g 19.9g 8.7g 2.12g

Ingredients

  • 2 tbsp olive oil
  • 2 medium onions, chopped
  • 1 garlic clove, peeled and crushed
  • 2 tsp medium curry powder
  • 1 large eating apple, chopped
  • A good handful of fresh coriander, chopped
  • Thumb sized piece of ginger, finely chopped
  • 800g sweet potato, chopped into 1cm cubes
  • 1.2l vegetable stock
  • 100g red lentils
  • 300ml semi-skimmed milk
  • Juice of 1 lime
  • Salt and pepper

Method

  1. Put olive oil in a large pan and add garlic and onions. Fry gently for 2 minutes.
  2. Add the curry powder, apple, ginger and coriander and cook for a further 2 minutes.
  3. Add the stock, lentils, milk and sweet potatoes. Season with salt and pepper. Simmer for 20 minutes.
  4. Add the lime juice, and season to taste.
  5. Blend well using a hand blender. Serve with fresh coriander on top.

Nutritionist Emma Brown, MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.