Aspirational Meat Free Food Diary Recipes

Mediterranean Pasta Bake

Mediterranean Pasta Bake

Serves 4 - 337 kcals per serving

Kcals Fat Sat fat Carbs Sugar Protein Salt
337 4.9g 2.0g 51.0g 13.7g 19.6g 0.44g

Ingredients

  • 240g wholemeal pasta, dried
  • Frylight
  • 1 green pepper
  • 2 courgettes, sliced
  • 1 aubergine, sliced
  • 200g cherry tomatoes
  • 400g can of chopped tomatoes
  • 4 tbsp chopped fresh basil
  • Salt and pepper to taste
  • 250g very low fat fromage frais
  • 30g parmesan cheese, grated

Method

  1. Preheat the oven to 200°C/180°C Fan/Gas mark 6.
  2. Cook the pasta according to the pack instructions, drain and set to one side.
  3. Place a large pan over a medium heat, spray with Frylight and cook the pepper, courgette and aubergine for 10 minutes.
  4. Transfer to an ovenproof dish and add the tomatoes, basil and seasoning.
  5. Toss the pasta in the fromage frais and mix into the vegetables. Sprinkle with parmesan and bake for 20 minutes.
Aubergine and Courgette Bake

Aubergine & Courgette Bake

Serves 4 - 156 kcals per serving

Kcals Fat Sat fat Carbs Sugar Protein Salt
156 4.2g 2.1g 20.7g 9.4g 9.5g 0.58g

Ingredients

  • 1 onion, diced
  • Frylight
  • 2 garlic cloves, crushed
  • 100g mushrooms, finely chopped
  • 400g can chopped tomatoes
  • 1 tsp dried oregano
  • Salt and pepper to taste
  • 2 courgettes, sliced
  • 1 aubergine, sliced
  • 50g breadcrumbs
  • 50g reduced fat cheddar cheese, grated
  • 1 tsp paprika

Method

  1. Preheat the oven to 180°C/160°C Fan/Gas mark 4.
  2. Place a saucepan over a medium heat, spray with Frylight and gently cook the onion for 3-4 minutes until softened and brown.
  3. Add the garlic and mushrooms, and cook for a further minute.
  4. Add the tomatoes, oregano, salt and pepper, and simmer gently for 5 minutes.
  5. In a round baking dish, line with the aubergine and courgette, cover with tomato sauce and repeat twice.
  6. Mix the breadcrumbs, cheese and paprika in a bowl and place on top of the final layer
  7. Covered with foil, and bake in the oven for 40 minutes. Remove the foil and bake for a further 10 minutes, or until golden brown.
Honey and Mustard Quorn Salad

Honey & Mustard Quorn Salad

Serves 1 - 300 kcals per serving

Kcals Fat Sat fat Carbs Sugar Protein Salt
300 16.4g 3.1g 16.7g 12.9g 18.1g 0.98g

Ingredients

  • 1 tsp runny honey
  • 1 tsp wholegrain mustard
  • 100g Quorn Vegetarian Roast Sliced Chicken Fillets
  • 30g fine green beans, trimmed
  • 100g mixed salad leaves
  • 50g cucumber, diced
  • 4 cherry tomatoes, halved
  • 40g avocado, sliced
  • 20g red onion, sliced

Method

  1. Preheat the oven to 200°C/180°C Fan/Gas mark 6.
  2. Mix the honey and mustard together to make a sticky glaze.
  3. Coat the Quorn pieces with the honey and mustard mix. Place in a foil parcel on a baking sheet and heat through in the oven for around 10 minutes.
  4. Meanwhile, bring a pan of water to the boil and cook the green beans for around 4-5 minutes to soften slightly. Remove from the heat and cool.
  5. On a plate arrange the salad leaves, cucumber, cherry tomatoes, avocado, red onion and green beans.
  6. Once the Quorn is heated through, lay the slices on top and drizzle over any leftover glaze as a dressing and serve.
Vegetarian Spaghetti Bolognese

Vegetarian Spaghetti Bolognese

Serves 4 - 468 kcals per serving

Kcals Fat Sat fat Carbs Sugar Protein Salt
468 5.4g 1.1g 73.7g 18.6g 31.5g 0.68g

Ingredients

  • 2 garlic cloves, crushed
  • 1 onion, diced
  • Frylight
  • 2 red peppers, deseeded and diced
  • 1 carrot, peeled and sliced
  • 150g mushrooms, halved
  • 500g Quorn mince
  • 3 tbsp tomato purée
  • 400g can chopped tomatoes
  • ½ tsp paprika
  • ½ tsp dried oregano
  • handful fresh basil leaves
  • pinch salt
  • ½ tsp black pepper
  • 300g wholewheat spaghetti

Method

  1. Place a large frying pan over a medium heat, spray with Frylight and cook the garlic and onion for 3-4 minutes until starting to softened. Add the carrots and peppers, and cook for 3-4 minutes, stirring regularly.
  2. Season the Quorn mince and add to the pan, with the mushrooms and stir through.
  3. Pour in the tomatoes and stir, along with the tomato purée, paprika, oregano and fresh basil leaves. Reduce the heat to low, and leave to simmer for 15-20 minutes.
  4. About 10 minutes before serving, add the spaghetti to a pan of boiling water and cook according to packet instructions.
  5. Serve the spaghetti in a bowl with the bolognese on top. Finally add a few leaves of fresh basil to garnish.
Roasted Tomato Soup

Roasted Tomato Soup

Serves 6 - 150 kcals per serving

Kcals Fat Sat fat Carbs Sugar Protein Salt
150 9.4g 1.4g 14.8g 7.2g 2.2g 0.87g

Ingredients

  • 1.2kg tomatoes
  • 3 garlic cloves
  • Salt and pepper to taste
  • 4 tbsp olive oil
  • 25g fresh basil
  • 250g potato
  • 1 tbsp tomato purée
  • 1 tbsp balsamic vinegar

Method

  1. Preheat the oven to 200°C/180°C Fan/Gas mark 6.
  2. Skin the tomatoes by pouring boiling water on them, leave for 1 minute exactly before slipping the skins off.
  3. Cut the tomatoes in halve and scatter on a roasting tray with the garlic cloves. Season well with salt and pepper, drizzle with 2 tablespoons of the olive oil and scatter over some chopped basil leaves.
  4. Roast in the oven for 1 hour or until the edges of the tomatoes are slightly blackened.
  5. About 20 minutes before the end of the roasting time, peel and chop the potato, place it in a saucepan with some salt and a pint of boiling water. Add the tomato purée then simmer for about 20 minutes.
  6. Remove the garlic cloves from the tray and scrape the roasted tomatoes, basil and juices into a food processor. Crush the garlic cloves into the mix, and discard the skins.
  7. Then add the contents of the potato saucepan and whiz everything to a thick purée.
  8. To make the basil purée, strip the leaves into a mortar, sprinkle them with half a teaspoon of salt, then bash the leaves down with the pestle. Add the remaining 2 tablespoons of olive oil and the balsamic vinegar and stir well.
  9. Gently reheat the soup before serving, drizzled with the basil purée and garnished with basil.