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QUICK AND LIGHT MEALS
Cauliflower and Mushroom Cheese
A variation on a familiar theme with a reduced level of saturated fat,
showing how a traditional recipe can be made more healthy.
1 medium cauliflower in florets
450g (1lb) courgettes, sliced, or green beans, cooked
50g (2oz) Flora sunflower spread
125g (4oz) mushrooms, sliced
25g (1oz) plain flour
275ml (1/2 pint) skimmed milk
salt and pepper
125g (4oz) Edam cheese or Cheddar alternative made with sunflower oil,
grated
2 x 15ml spoons (2 tbsps) wholemeal breadcrumbs
3-4 rashers lean bacon, chopped (optional)
tomato and parsley, to garnish
Cook cauliflower in lightly salted boiling water for 10-15 minutes until
just tender adding courgettes for last 3 minutes. Drain. Meanwhile, melt half
the Flora sunflower spread and cook mushrooms lightly fo r 3-4 minutes. Drain.
Place cauliflower, courgettes, or beans and mushrooms in an ovenproof dish.
Place remaining Flora sunflower spread, flour and milk in a saucepan, bring to
the boil, stirring continuously and cook for 2-3 minutes. Season to taste, add
half the cheese, stir until melted and pour over cauliflower. Mix remaining
cheese with breadcrumbs and sprinkle over top. Place under moderate grill,
topped with chopped bacon if used, and grill until browned. Garnish with sliced
tomato and parsley.
Serves 6
Quick Pizza
A modern quick meal adapted to provide more fibre but little fat.
Scone base
25g (1oz) Flora sunflower spread or White Flora
125g (4oz) wholemeal self-raising flour
1 x 2.5ml spoon (1/2 tsp) baking power
1 x 1.25ml spoon (1/4 tsp) salt
1 x 2.5ml spoon (1/2 tsp) mixed herbs
1 egg, size 3, beaten
1 x 15ml spoon (1 tbsp) skimmed milk
Topping
15g (1/2 oz) Flora sunflower spread
1 small onion, peeled and chopped
125g (4oz) mushrooms, chopped
1 x 15m; spoon (1 tbsp) tomato puree
salt and pepper
1 x 5ml spoon (1 tsp) oregano, or mixed herbs
3 tomatoes, sliced
75g (3oz) Edam or Cheddar alternative made with sunflower oil, grated
Optional decoration
4 anchovies, drained and halved
25g (1oz) black olives, halved and stoned
or two slices lean ham, chopped
Place all scone ingredients together in mixing bowl, mix with wooden spoon
to form soft dought. Knead lighly on floured board, place on baking sheet and
form into a 25cm (10 inch) round.
Meld Flora sunflower spread, cook onion lightly, add mushrooms, cook for 3
minutes, stir in tomato puree, seasoning and oregano or mixed herbs. Arrange
slices of tomato over scone base and spread mixture on top. Sprinkle with
cheese, decorate with anchovies and black olives, or chopped ham. Bake on
second shelf of pre-heated oven 200°C, 400°F, Gas No 6 for 25-30
minutes. Serve immediately with green salad.
Serves 4
Pasta with Tuna
In this recipe attractive pasta shapes are used to good effect in a well
balanced dish.
225g (8oz) wholemeal pasta (bows, shells or othe shapes)
1 red pepper, deseeded and chopped
25g (1oz) Flora sunflower spread
125g (4oz) mushrooms, sliced
1 x 198g (7oz) can sweetcorn, drained, or frozen sweetcorn
1 x 198g (7oz) can tuna or salmon in brine, drained and flaked
125g (4oz) Edam cheese or Cheddar alternative made with sunflower oil,
grated
pepper
Cook pasta in boiling water, according to instructions on pack. Drain. Boil
the red pepper for 4-5 minutes, then drain.
Melt Flora sunflower spread, cook mushrooms until tender. In large pan, mix
red pepper, mushrooms, sweetcorn, tuna or salmon and pasta. Add cheese, toss
over low heat until well heated through, add pepper to taste and serve
immediately.
Serves 4
Kedgeree
A tasty rice and fish dish with very little saturated fat. Use brown rice
and peas for extra fibre.
350g (12oz) smoked haddock or smoked cod
175g (6oz) brown or long grain white rice, cooked
125g (4oz) frozen peas, cooked (optional)
1 egg, hard-boiled and chopped
2 x 15ml spoons (2 tbsps) skimmed milk
1 x 5ml (1 tsp) lemon juice
Pinch of grated nutmeg
Pinch of cayenne pepper
15g (1/2 oz) Flora sunflower spread
Chopped parsley, to garnish
Rinse fish thoroughly, place in shallow pan in cold water without added
salt, bring slowly to the boil and simmer for 10-15 minutes. Drain, flake and
remove skina nd bones. Mix with rice, peas, egg, milk, lemon juice and
seasonings. Place mixutre in ovenproof dish, dot with Flora sunflower spread,
cover and heat in pre-heated oven 170°C, 325°F, Gas No 3 for 15-20
minutes. Serve, hot sprinkled with chopped parsley.
Serves 4
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