St George's Day recipes

Emma Brown - Nutritionist | 23 Apr, 2019

Lower fat full English

Lower fat full English

Serves 2 - 393 kcals per serving

Kcals Fat Sat fat Carbs Sugar Protein Salt
393 12.8g 3.1g 27.0g 6.1g 38.5g 2.60g

Ingredients

  • 2 low fat Quorn sausages
  • Frylight
  • 2 hash browns
  • 6 mushrooms
  • 4 smoked turkey rashers
  • 1 tomato, cut in half
  • 200g no added sugar beans
  • 3 medium eggs
  • Dash of semi-skimmed milk

Method

  1. Preheat the oven to 200°C/180°C fan/Gas mark 6.
  2. Put the sausages and hash browns on a baking tray and spray the sausages with Frylight. Cook in the oven for 18 minutes – turning once.
  3. Meanwhile, place a large frying pan over a medium heat and spray with Frylight. Add the mushrooms whole to the pan and cook for 10-12 minutes until soft and juicy.
  4. When the sausages are 6 minutes from being done, add the turkey rashers and tomato to the pan with the mushrooms – place the tomato cut side down. Cook for 5-6 minutes, turning the bacon half way through.
  5. Meanwhile, place the beans in a small saucepan over a medium heat, and heat through for 2-3 minutes.
  6. Whisk up the eggs with the milk in a microwave proof bowl and cook in the microwave for 1-2 minutes, stirring half way through, until the eggs are cooked and scrambled.
  7. Serve everything on a warm plate and enjoy!
  8. *Add a medium slice of toast and lighter spread for 100 cals.

Homemade fish & chips

Homemade fish & chips

Serves 2 - 509 kcals per serving

Kcals Fat Sat fat Carbs Sugar Protein Salt
509 7.5g 1.6g 76.5g 8.0g 37.2g 0.80g

Ingredients

  • 350g potatoes
  • ½ tbsp olive oil
  • 1 medium egg, beaten
  • 60g bread crumbs
  • 30g plain flour
  • 2x 150g fresh haddock or cod fillets
  • Black pepper
  • 150g frozen peas, thawed
  • 2x wedges of lemon

Method

  1. Preheat the oven to 200°C/180°C fan/Gas mark 6.
  2. Peel the potatoes and slice into equal chunky chip sized portions. Cook in an Actifry with ½ tbsp of olive oil, as per the instructions.**
  3. Meanwhile, put the egg and breadcrumbs into 2 separate bowls.
  4. Sprinkle the flour evenly over the fish, then coat with the egg, then the breadcrumbs and sprinkle over some pepper.
  5. Place the fish on a lined baking tray and bake in the oven for 20 minutes, turning once.
  6. When the fish and chips are 5 minutess from being done, steam or boil the peas for 5 minutes.
  7. Serve the fish, chips and peas with a wedge of lemon.
  8. **If you don't have an Actifry, par boil the potatoes for around 4-5 minutes, then evenly spread on a baking tray with a little Frylight and cook for 30 minutes.

Toad-in-the-hole

Toad-in-the-hole

Serves 4 - 267 kcals per serving

Kcals Fat Sat fat Carbs Sugar Protein Salt
267 4.5g 1.3g 33.8g 6.4g 24.0g 1.64g

Ingredients

  • 1 red onion, cut into wedges
  • 8 thick low-fat pork sausages
  • Frylight spray
  • 100g plain flour
  • 1 medium egg
  • 300ml skimmed milk
  • 2 tsp wholegrain mustard
  • 1 tsp fresh thyme

Method

  1. Preheat the oven to 200°C/180°C fan/Gas mark 6.
  2. Tip the onions into a small shallow non-stick tin.
  3. Arrange the sausages on top of the onions, then spray lightly with the Frylight and roast for 20 minutes.
  4. While they are roasting, make the batter. Sift the flour into a bowl, drop the egg into the centre and beat in the milk, a little at a time, until it makes a smooth batter.
  5. Stir in the mustard and thyme and season.
  6. Pour the batter into the hot tin and return to the oven for 40 minutes until the batter is risen and golden.
Eton Mess

Eton Mess

Serves 1 - 139 kcals per serving

Kcals Fat Sat fat Carbs Sugar Protein Salt
139 5.5g 3.7g 20.5g 20.4g 2.3g 0.06g

Ingredients

  • 1 meringue nest
  • 30g light squirty cream
  • 100g mixed berries (strawberries, raspberries and blueberries)

Method

  1. Crush the meringue nest into an individual glass dish.
  2. Mix together with the squirty cream.
  3. Top with the mixed berries.
Ploughman's lunch platter

Ploughman's lunch platter

Serves 2 - 421 kcals per serving

Kcals Fat Sat fat Carbs Sugar Protein Salt
421 16.4g 7.7g 32.1g 12.0g 37.6g 3.28g

Ingredients

  • 80g reduced fat cheddar, cut into bitesize chunks
  • 4 pickled onions
  • 4 slices of lean ham
  • 4 slices of pastrami beef
  • 2 medium hard boiled eggs
  • 2 thick slices wholemeal bread
  • 60g caramelised onion chutney

Method

  1. Assemble all the ingredients on a platter.
  2. Enjoy!

Nutritionist Emma Brown (ANutr), 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.