Britain’s Favourite Meals COOKED WITH YOUR HEART IN MIND 6 of Britain’s favourite recipes made with heart healthy ingredients

1

Contents ‘Courgettie’ Bolognese

3

Sausages & Mash With Onion Gravy

4

Chilli Con Carne With Quinoa

5

Chicken Korma With Cauliflower Rice

6

Chicken Fajitas

7

Toad In The Hole With Mashed Potato And Onion Gravy

8

2

‘Courgettie’ Bolognese SERVES

1

Multiply the ingredients by the number of people to serve additional portions.

Ingredients 125g British beef extra lean steak mince 1 tsp extra virgin olive oil Half a garlic clove 25g chopped onions 160g chopped tomatoes 1 tsp dried oregano 20g tomato purée 250g courgettes Half a cube reduced salt beef stock Black pepper to taste

Additional Recipe Tips The sauce: 1.

Crush the garlic and fry in a saucepan with the olive oil for 30 seconds.

2. Add the chopped onion and fry until translucent. 3. Add the mince and fry until brown. 4. Stir in the chopped tomatoes, tomato purée and oregano. 5. Dissolve the stock cube in boiling water and add to the sauce. 6. Season with black pepper.

Drain the mince in a sieve after browning and then return to the pan for an even lower fat content. Wilt a large handful of fresh spinach leaves into the sauce 5 minutes before the end for extra nutrition (includes vitamin A, thiamin C and folic acid). For additional flavour, tear in some fresh basil leaves at the same time as the spinach and save a couple to add as garnish at the end.

7. Simmer for 30 minutes.

The courgette ‘pasta’: 1.

Serving suggestion: Serve with a healthy green salad.

Wash the courgette, cut off the ends and put it through a spiralizer or use a julienne peeler. If you have neither of these, you can use a normal vegetable peeler to create thicker linguine-esque strips. In all cases, go lengthwise through the courgette until you reach the seeds at the core and work your way around it. Do not add the core to the ‘pasta’.

2. Boil in a pan of salted water for 1 minute. 3. Remove and top with the sauce to serve. 3

Sausages & Mash With Onion Gravy SERVES

1

Multiply the ingredients by the number of people to serve additional portions.

Ingredients 250g potatoes 3 chicken sausages 1 tsp reduced salt gravy granules 1 tsp extra virgin olive oil 25ml skimmed milk 25g onion Black pepper to taste

Additional Recipe Tips Add a portion of steamed green vegetables as part of your 5 a day.

The sausages: 1.

Put the sausages in a roasting tin and cook in a pre-heated oven at 200C/400F/Gas 6 for 10 minutes.

2. Turn and cook for another 5 minutes or until brown.

The mash: 1.

Peel the potatoes.

2. Boil them in a pan of water until tender. 3. Drain the potatoes and return to the pan 4. Mash the potatoes with the olive oil and the milk.

The onion gravy: 1.

Dice the onions.

2. Soften the onions in a pan with oil until they are translucent. 3. Mix the gravy granules with boiling water (50ml) and add either more granules or more water to reach desired gravy thickness. 4. Combine the onions and gravy and add pepper to taste. 5. Pour over the sausages and mash to serve. 4

Chilli Con Carne With Quinoa

Ingredients 50g quinoa 125g British beef extra lean steak mince 1 tsp olive oil Half a garlic clove 25g chopped onions

SERVES

1

Multiply the ingredients by the number of people to serve additional portions.

1 bay leaf Half tsp ground cumin 20g tomato purée 160g chopped tomatoes Half a cube reduced salt beef stock 120g kidney beans (half a drained 400g tin) Chilli powder to taste Black pepper to taste

Additional Recipe Tips The chilli con carne: 1.

Dice the garlic and onions.

2. Cook them in a saucepan in the oil until soft and translucent. 3. Add the mince and cook until brown. 4. Add the bay leaf, cumin, chilli powder and black pepper. 5. Mix in the chopped tomatoes and tomato purée. 6. Dissolve the stock cube in boiling water and add to the pan. 7. Drain and rinse the kidney beans, then add to the saucepan. 8. Season with black pepper. 9. Simmer the sauce for 30 minutes, stirring occasionally. 10. Serve with the quinoa.

Drain the mince in a sieve after browning and then return to the pan for an even lower fat content. Wilt a large handful of fresh spinach leaves in the sauce 5 minutes before the end for extra nutrition (includes vitamin A, thiamin C and folic acid). For additional flavour, tear in some fresh coriander leaves at the same time as the spinach and save some to add as garnish at the end. Serving suggestion: Serve with a healthy green salad.

The quinoa: 1.

Cook according to pack instructions 5

Chicken Korma With Cauliflower Rice

Ingredients 25g onion, chopped 125g skinless chicken breast, diced Half a tsp ground curry powder

SERVES

1

Multiply the ingredients by the number of people to serve additional portions.

Half a tsp ground curry cumin 10g chopped fresh ginger Half a cube reduced salt chicken stock Half a garlic clove Half a tsp organic ground turmeric 100g fat-free Greek-style yoghurt 100g cauliflower 1 tsp extra virgin olive oil

Additional Recipe Tips The korma sauce: 1.

Dissolve the chicken stock cube in 100ml of boiling water.

2. Crush the garlic and fry in the oil in a pan for 30 seconds. 3. In the same pan, fry the onion until translucent. 4. Add in the ground spices and ginger and stir in with onions 5. Add the chicken pieces and fry until light brown. 6. Stir the yoghurt into the chicken stock and transfer to the chicken, garlic and onions pan. 7. Simmer for 20 minutes, allowing the sauce to thicken.

Wilt a large handful of fresh spinach leaves in the sauce 5 minutes before the end for extra nutrition (includes vitamin A, thiamin C and folic acid). For additional flavour, tear in some fresh coriander leaves at the same time as the spinach and save some to add as garnish at the end. Serving suggestion: Serve with a healthy green salad.

The cauliflower rice: 1.

Chop the cauliflower into chunks, removing the stalks and core.

2. Blend in a food processor until it resembles fine rice or couscous, or grate using the course side of the grater. 3. Put in a heatproof bowl, cover with cling film, pierce and microwave on high for 4 minutes (you don’t need to add water). 4. Serve with the chicken korma.

6

Chicken Fajitas

Ingredients 2 mini tortillas 2 tbsp salsa (jar) 125g skinless chicken breast, diced Half a tsp ground cumin

SERVES

1

Multiply the ingredients by the number of people to serve additional portions.

Half a tsp ground paprika 1 medium green pepper 25g onion 100g plain Greek yogurt 1 tsp extra virgin olive oil Black pepper to taste

Additional Recipe Tips Add your favourite salad leaves in the wrap for extra nutritional value – spinach, watercress and rocket are all healthy and tasty options. 1.

Combine the cumin and paprika and rub into the chicken breast, then grill it until golden brown.

2. Chop the onion and pepper and fry both in the same pan until soft. 3. Warm the tortillas in the microwave for 45 seconds on full power.

For additional flavour, include some fresh coriander leaves. Serving suggestion: Serve with a healthy green salad.

4. Spread the tortillas and layer the chicken, onion, pepper, salsa and yoghurt onto it before wrapping to serve.

7

Toad In The Hole

Ingredients 1 egg 300ml semi-skimmed milk (for the batter) 12 chicken sausages

With Mashed Potato And Onion Gravy

2 tbsp olive oil 100g whole wheat flour

SERVES

4

100g onion

Multiply the ingredients by the number of people to serve additional portions.

200ml reduced salt gravy granules 1kg potatoes 100ml semi-skimmed milk (for the mash) 1 tsp extra virgin olive oil (for the mash) Black pepper to taste

Additional Recipe Tips

The sausages: 1.

Add a portion of steamed green vegetables as part of your 5 a day.

Place in a roasting tray lined with the olive oil.

2. Cook in the oven on heat of 200 degrees for 10 minutes.

The batter:

The onion gravy:

1.

1.

Tip the flour into a mixing bowl and create a well.

Dice the onions.

2. Crack in the egg and pour in a dribble of milk. Stir until you have a smooth batter in the well.

2. Soften the onions in a pan with oil until they are translucent.

3. Keep adding more milk and continue stirring until all the milk and flour has been mixed together.

3. Mix the gravy granules with boiling water and add either more granules or more water to reach desired gravy thickness.

4. Pour the batter into the roasting tray over the sausages and bake for 20 minutes.

The mashed potato: 1.

4. Combine the onions and gravy and add pepper to taste. 5. Pour over the cooked toad in the hole and mash to serve.

Peel the potatoes.

2. Boil them in a pan of water until tender. 3. Drain the potatoes and return to the pan 4. Mash the potatoes with the olive oil and the milk. 8

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