Spring recipes

Emma Brown | 01 Apr, 2018

Lamb & Vegetable Stew

Lamb & Vegetable Stew

Serves 4 - 340 kcals per serving

Kcals Fat Sat fat Carbs Sugar Protein Salt
340 13.6g 6.6g 28.0g 14.2g 27.6g 0.37g

Ingredients

  • Frylight
  • 450 diced lean lamb meat
  • ½ tsp ground allspice
  • ¼ tsp ground cinnamon
  • ⅛ tsp ground cloves
  • ⅛ tsp ground nutmeg
  • Pinch ground cardamom
  • 2 onions, peeled and sliced
  • 250g potato, peeled and sliced
  • 300g aubergine, cubed
  • 400g courgette, peeled and thickly sliced
  • 1 carrot, peeled and sliced
  • 2 tomatoes, cubed
  • 1 red pepper, deseeded and chop
  • 1 chilli
  • Salt to taste
  • 1 tbsp tomato puree
  • 300ml boiling water
  • 6 cloves garlic, peeled
  • 6 tsp dried mint

Method

  1. Lightly spray a large casserole dish or frying pan with Frylight and set over a medium heat. Add the lamb meat to the pot, and cook until evenly brown. Season with the allspice, cinnamon, cloves, nutmeg and cardamom.
  2. Layer all of the vegetables over the over the lamb – but do not stir. Place the chilli pepper in the centre of the vegetables and season with salt.
  3. Mix the tomato puree and water together, and pour over the vegetables. Bring to the boil and reduce the heat to low. Simmer for 1 hour until the vegetables are tender.
  4. With a pestle and mortar, crush together the garlic a pinch of salt and the mint. Mix with 2 tablespoons of liquid from the pan and pour over the ingredients.
  5. Spoon the mixture into warm bowls, trying to keep the layers intact. Enjoy!
Spring Salmon with Minty Vegetables

Spring Salmon with Minty Vegetables

Serves 2 - 459 kcals per serving

Kcals Fat Sat fat Carbs Sugar Protein Salt
459 21.6g 3.4g 32.4g 5.6g 35.9g 0.26g

Ingredients

  • 2 salmon fillets (130g each)
  • 400g new potatoes, peeled
  • 10 asparagus spears, sliced lengthways
  • 1 tsp olive oil
  • Zest and juice of 1 lemon
  • 1 tbsp fresh mint
  • Black pepper to season
  • 1 tsp capers

Method

  1. Preheat the oven to 200°C/180°C Fan/Gas mark 6.
  2. Season the salmon fillets and place in a foil parcel on a baking tray leaving the top slightly open.
  3. In a blender or food processor, gently use the pulse setting to mix together the olive oil, lemon zest and juice, mint and capers, and drizzle over the salmon. Close the top of the foil parcel and place in the oven for 15-20 minutes.
  4. Boil the potatoes in a pan for 10 minutes, adding in the asparagus for the final 5 minutes.
  5. Drain the potatoes and vegetables. Serve the potatoes and salmon, topped with the asparagus spears and drizzled with lemon juice.
Fish Risotto

Fish Risotto

Serves 2 - 340 kcals per serving

Kcals Fat Sat fat Carbs Sugar Protein Salt
340 13.6g 6.6g 28.0g 14.2g 27.6g 0.37g

Ingredients

  • Frylight
  • 1 onion, peeled and diced
  • 1 garlic clove, minced
  • 1 leek, finely sliced
  • 150g Arborio rice
  • 750ml vegetable stock
  • 200g smoked cod fillets
  • 150g cooked and peeled prawns
  • Black pepper
  • Fresh parsley, chopped

Method

  1. Lightly spray a frying pan with Frylight and set over a medium heat. Cook the onion, garlic and leek for 5-6 minutes until starting to soften.
  2. Add the rice and stir well to coat then pour over the stock and simmer for 15-20 minutes.
  3. Add the fish and prawns and simmer for a further 10 minutes stirring regularly, until the fish is cooked through and flaked, and most stock is absorbed.
  4. Season generously with black pepper and serve garnished with fresh parsley.
Pea & Asparagus Soup

Pea & Asparagus Soup

Serves 2 - 238 kcals per serving

Kcals Fat Sat fat Carbs Sugar Protein Salt
238 12.6g 6.7g 13.8g 4.1g 17.8g 2.45g

Ingredients

  • 20g butter
  • 10 asparagus spears, roughly chopped
  • 200g frozen peas
  • 15g fresh mint
  • 500ml chicken stock
  • Salt & pepper to taste
  • 2 tbsp reduced fat sour cream

Method

  1. Melt the butter in a pan over a high heat and add the roughly chopped asparagus.
  2. Add in the peas, mint and stock, and bring to the boil.
  3. Reduce the heat and simmer for 5-6 minutes then removed from the heat and leave to cool slightly – a further 5 minutes.
  4. Mix well using a hand blender or food processor, and serve topped with sour cream and a few sprigs of fresh mint.
Easy Banana Ice Cream

Easy Banana Ice Cream

Serves 1 - 151 kcals per serving

Kcals Fat Sat fat Carbs Sugar Protein Salt
151 1.4g 0.8g 32.1g 28.9g 4.3g 0.06g

Ingredients

  • 1 banana (100g no skin)
  • 50g banana fromage frais
  • 4 banana slices

Method

  1. Put the fromage frais and frozen banana in a blender, blitz for 10-15 seconds until well combined.
  2. Spoon into a tub and place in the freezer for 2-3 hours.
  3. Serve with fresh banana slices.
Lighter Banoffee Pie

Lighter Banoffee Pie

Serves 4 - 262 kcals per serving

Kcals Fat Sat fat Carbs Sugar Protein Salt
262 13.6g 7.4g 29.1g 20.3g 5.9g 0.28g

Ingredients

  • 2 large bananas (120g without skin)
  • 250g low fat toffee yogurt
  • 4 lighter digestives biscuits, crushed
  • 80ml double cream
  • 60g 0% fat Greek yogurt
  • 20g dark chocolate, roughly chopped

Method

  1. Peel and slice the bananas and mix together with the toffee yogurt – leaving 8 slices for a garnish.
  2. Spoon the crushed digestives into the base of 4 small pots, and top each with the toffee yogurt and banana mix.
  3. Whisk the cream until it forms stiff peaks, then gently fold in the Greek yogurt.
  4. Place the cream mix on top of the toffee yogurt and banana mix, top with some dark chocolate and 2 slices of banana. Enjoy!

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.