• The following recipes are Low fat recipes.

Swiss Roll: Fatless sponge Ingredients:

• 2 Eggs• 50g Caster Sugar

• 50g Self Raising Flour • 2-3 tbsp Jam

• Extra Sugar for Rolling

Equipment: • Swiss Roll Tray

• Large Glass Bowl • Electric Whisk • Table Spoon • Palette Knife

Method: 1. Pre-heat oven 200°C/Gas 6, Place the

shelf at the top of the oven2. Line a Swiss roll tin, 18cm x 30cm

with greaseproof paper, sieve the flour onto a plate

3. Whisk the eggs and sugar until thick and leave a trail. Gently fold in the flour using a metal spoon. Pour mixture into the tin

4. Bake for 8 – 10 minutes until golden brown and firm. Do not overcook or it will break when you try and roll it up

5. While the cake is baking, spread the extra sugar over a piece of greaseproof paper.

6. When the Swiss roll is cooked tip it on to the sugared paper, peel off the lining paper. Trim the edges off.

7. Spread the jam quickly, and then roll it up, using the paper to help you. Cool on the wire rack

Chinese Stir Fry Ingredients:

• 1 portion of Egg Noodles • 1 tablespoon Oil

• 1 tablespoon Soy Sauce • Selection of 4 Vegetables i.e.

Carrot, Beansprouts, Corn, Cabbage, French Beans,

Cauliflower, Broccoli, Peppers etc.

Equipment: • Saucepan

• Sharp Knife

• Chopping Board

• Wok

• Wooden Spoon

Method: 1. Boil enough water to cover the noodles. When water is boiling add

the noodles and cook for the required time 2. Prepare the vegetables 3. Drain the noodles in a colander 4. Put oil in the wok. Add the vegetables and fry on a medium heat

for three minutes. Add the soy sauce5. Stir in the noodles6. Place in a container

Sweet & Sour Chicken Ingredients: • 75g chicken • ½ tbsp Oil • 1/2 Onion • 1/2 pepper

• 1 tbsp puree, 1 tbsp ketchup, 1 tbsp soy sauce,

• 1 tsp corn flour & 1 tbsp vinegar in cup• Some pineapple chunks

Equipment: • Chopping Board

• Saucepan • Wooden Spoon

• Sharp Knife • Plate

• Teaspoon• Can opener

Method: 1. Peel, wash onion, put in saucepan add chicken2. Dice pepper and leave on chopping board3. Fry chicken4. Open can of pineapples, drain juice & add contents of white cup 5. Top up with cold water to make 250ml liquid 6. When chicken is cooked add pineapples & pepper7. Fry for 3 minutes then add liquid8. Simmer for 10 minutes9. Wash up

Golden Vegetable Soup: Ingredients: • 1/2 Potato

• 1/2 Carrot/Parsnip • 300ml Water

• 1/2 Leek • 1/2 Vegetable Stock Cube

• Salt/Pepper • 1/2 Onion

• ½ tbsp Chopped Parsley

Equipment: • Saucepan

• Chopping Board • Sharp Knife

• Peeler • Teaspoon

• Jug • Wooden Spoon

• Plate

Method: 1. Peel and wash all the vegetables 2. Dice the vegetables into small

pieces. Fry the vegetables in the oil for 4 – 5 minutes on a medium heat.

3. Add the water, stock cube and seasoning. Bring to the boil, turn down heat and simmer until all the vegetables are cooked.

4. If the soup is too thin add flour and water to blended together and cook for 2 minutes.

Notes: • Most vegetables you choose will

need to be diced• Any sauces, tinned tomatoes,

herbs, spices, purees or pastes will be added with the water

• The Following are dishes that can be adapted to make them more healthy by either:

• adding more ingredients• Taking some ingredients out• Swapping ingredients for a

healthier option i.e. low fat cheese.

Macaroni CheeseIngredients

25g plain flour

25g margarine

150 ml milk

25g cheese

Pinch of mustard

EquipmentSaucepan

Hand whisk

Wooden spoon

Measuring jug

Knife

Table spoon

Method

1. Put the margarine, flour and milk in a sauce pan.

2. On medium heat place saucepan on hob & stir using hand whisk until sauce thickens.

3. Turn off hob, cut cheese & add to sauce. Keep stirring.

4. Add mustard & extra ingredients .

5. Stir in pasta pour all contents into foil container.

6. Sprinkle with breadcrumbs. Place in grill until golden brown.

Chili con Carne

200 g minced beef1 onion1 large tin red kidney beans2 Tbsp cooking oil1 green or red pepper1 beef stock cube1 400g tin chopped tomatoes2 tsp chilli powder150 g long grain rice

•Peel and chop onion and pepper•Put cooking oil in a pan and gently fry the onion and pepper.•Add the mince meat and fry until for 5 minutes until cooked through•Add the tomatoes, chili powder and stock cube. •Add the red kidney beans •Bring to the boil, cover and leave to simmer for 15 – 20 minutes•Meanwhile cook the rice for 15 minutes in a pan with plenty of hot, salted water

SPAGHETTI BOLOGNESE2 Tbsp oil 1 onion

1 garlic clove 1 tsp mixed herbs

¼ tsp cayenne pepper 350g minced meat

400g chopped tomatoes 1 tsp Worcestershire sauce

400ml beef/vegetable stock 2 Tbsp red wine (optional)

Salt and black pepper 400g spaghetti

Heat the oil in a pan and add the onion and garlic and cook over a low heat. Stir in the herbs and cayenne and cook for 2-3 minutes. Add the minced beef and cook gently for 5 minutes, stirring frequently. Stir in the tomatoes, Worcestershire sauce, stock and red wine. Bring to the boil and simmer for 20 – 30 minutes. Season with salt and pepper.Cook the pasta in a large pan of boiling, slated water until cooked ‘al dente’. Drain and place in a dish. Place the sauce on the top.

Tuna and Broccoli Bake

Ingredients

• 1 large potato

• 1 onion

• 50g cheese

• 12.5g plain flour

• Seasoning

• 125ml milk

• 12.5g Margarine

• 50g tuna

• 50g broccoli

• Method• Preheat oven to gas 6 or 200C• Cut the broccoli into florets• Place the potato in a pan and cover with water. Bring to the

boil and cook for 10 minutes add the broccoli for the last two minutes

• Slice the onion julienne. Grate cheese• Measure margarine, flour, milk and seasoning into a small pot• Drain potatoes and leave to cook slightly• Cook sauce, stirring all the time until it thickens and boils for 1

minute• Add ¾ of the cheese to the sauce and stir.• Layer potato and onion, tuna and broccoli in to casserole dish.

Pour the sauce over potatoes and onion.• Sprinkle the cheese over the dish and place on baking tray • Bake for 20 minutes until golden brown• Wash dishes and tidy up!

Moussaka

1 Tbsp oil

1 tsp oregano

1 onion, chopped

200g minced meat

1 aubergine (optional)

1 courgette (optional)

1 x 400g can chopped tomatoes

1 Tbsp tomato puree

1 stock cube

1 large potato

50 g grated cheese

50ml whole milk

1 small carton plain yoghurt

Salt and black pepper

1 egg

Heat the oven to 180°C Heat the oil in a frying pan Fry the oregano and onion on a low heat for about

5 minutes. Add aubergine or courgette (if using) Stir in the meat and cook for 10 minutes until

browned Stir in the tomatoes and puree into the meat

mixture and crumble the stock in. Stir well and season with salt & pepper. Simmer for 15 minutes

Meanwhile, cook the potatoes in lightly salted water for 10 minutes. Drain and when cool enough cut in to thin slices

Layer the meat and potatoes in a shallow ovenproof dish. Make sure a potato layer is on the top

Mix the cheese, milk, yoghurt and egg together. Season with salt and pepper

Pour over the top of the other ingredients and cook for 30 - 40 minutes or until golden brown.

Serve with crusty bread and a green salad

Layered Pasta Bake400 g. tinned chopped tomatoes 75 g. tomato puree

100 ml. water 1 tsp. dried or fresh thyme

1 clove garlic salt and pepper

175 g. penne or fusilli pasta 1 small onion

2 large mushrooms 1 Tbsp. Oil

25 g. cheddar, grated fresh basil to garnish

• Cook the pasta in a large pan of boiling salted water. • Drain and set aside.• In a medium saucepan simmer the tomatoes, tomato puree and

water with the thyme and garlic. When the sauce has thickened season to taste. Mix in the pasta

• In a frying pan sauté the onion and mushrooms in the oil for 2 – 3 minutes.

• Spread half the pasta mixture into a large baking dish and layer the mushroom mixture over the top. Cover with the rest of the pasta mixture.

• Sprinkle with cheese and bake at 180º / gas no. 5 for 20 minutes. • Serve hot sprinkled with fresh basil.