Food Diet and Health

Archive for " May, 2011 "

Posted by Asghar in Food at May 29, 2011

Courgette and Tomato Omelette

     SERVES   4  

     PREPARATION TIME           10 minutes

     COOKING TIME                     10 minutes


1 tablespoon olive oil.

6 spring onions, trimmed and chopped.

2 cloves garlic, peeled and crushed.

8oz (225g) courgettes, halved lengthways and cut into thick slices.

14oz (400g) tinned tomatoes, drained and chopped.

½ level teaspoon each dried basil and dried thyme.

Freshly ground black pepper.

3 eggs, plus 3 egg whites, size 2

2oz (60g) grated mozzarella cheese

Sprigs of fresh thyme to garnish.

  1. Heat the oil in a large, nonstick omelettes pan and cook the spring onions in it over a moderate heat for about 1 minute, until softened but not coloured. Mix in the garlic and courgettes and cook for 3 minutes, shaking the pan from time to time.
  2. Stir the tomatoes, basil and thyme in with the onions, and season with pepper. Cook for about 2 minutes more, or until the courgettes are tender and the liquid from the tomatoes has almost evaporated.
  3. Meanwhile, heat the grill and beat the eggs and egg whites lightly with a fork. Pour the mixture over the vegetables and stir gently for 2 minutes, pushing the set mixture to the centre and tilting the pan to let the unset mixture run round the edge.
  4. When the mixture is set underneath, scatter the mozzarella over the top, and put the pan under the hot grill for about 2 minutes, until the omelette is set and lightly browned on top. Cut into wedges, garnish with the thyme sprigs and serve at once.

Crusty bread and a green or mixed salad are good accompaniments to this dish. Your can vary the omelette filling, using leek, diced cooked potato, red or green pepper, chopped broccoli or chopped mixed fresh herbs. Instead of adding cheese, scatter on 2 rashers of unsmoked back bacon, trimmed of fat and finely chopped.

Chunks of courgette and sweet tomato sparked with spring onion, basil and thyme add texture to this light omelette that is simple to prepare. Melted mozzarella tops the pale egg base to give a golden finish to a savoury brunch dish.

Posted by Asghar in Food at May 27, 2011

Marinated Tuna & Tomato Sandwiches




     SERVES   4   sandwiches 

     PREPARATION TIME           15 minutes 

    Plus 45 minutes to stand 


8 slice bread, ¼  in (6mm) thick, from a 1 lb (450g) loaf. 

4 teaspoons olive oil. 

2 cloves garlic, peeled, halved and lightly crushed. 

8 teaspoons red wine vinegar. 

1 small red onion, peeled and thinly sliced. 

4 black olive, stoned and chopped. 

2 medium tomatoes, sliced. 

7oz (200g) tined tuna in oil, drained and flaked. 

4 level tablespoons chopped fresh basil. 

  1. Cut pieces of waxed or greaseproof paper for wrapping up the sandwiches, and lay 2 slices of bread on each. Trickle ½ teaspoon of oil evenly over each slice, then rub each pair of slices with half a garlic clove. Sprinkle 1 teaspoon of vinegar on each slice of bread.
  2. Spoon equal amounts of the onion, olives, tomatoes, tuna and basil onto one slice of each sandwich and top with the remaining lice, putting it oil-side down.
  3.  Wrap up the sandwiches securely and leave them to stand at room temperature for 45 minutes before eating so the bread absorbs the juices. You are preparing a packed lunch, keep the wrapped sandwiches in the refrigerator until it is time to pack them, then put them in a plastic box.


Potted Beef

Posted by Asghar in Food at May 27, 2011

    SERVES   4  

    PREPARATION TIME           15 minutes, plus 4 hours to cool.

    COOKING TIME                   1 hour 45 minutes

    OVEN:                                    Preheat to 160ºC (325ºF, gas mark 3)


 2 teaspoons olive oil.

1 lb (450g) shin of beef with bone and fat removed, cut into large cubes.

¼ pint (150ml) red wine

1 clove garlic, peeled and sliced.

1 level teaspoon dried marjoram.

1 bay leaf.

8oz (225g) low-fat fromage frais.

1 level teaspoon mixed peppercorn, crushed.

Fresh coriander leaves to garnish.

  1. Heat the oil in a frying pan and brown the meat in it on all sides over a high heat. Lift the meat out of the pan with a slotted spoon and put it in a small, ovenproof casserole.
  2. Stir in the wine, garlic, marjoram and bay leaf. Cover with a tightly fitting lid and cook in the heated oven for about 1 hour 45 minutes, or until the meat is tender enough to cut with a spoon. Stir once or twice during cooking.
  3. Turn the meat and liquid into a shallow dish, discarding the bay leaf. Leave to cool, then refrigerate for at least 2 hours. Lift off any fat from the top and remove and discard any membranes and gristle from the meat. Blend the meat and the cooking juices in a food processor until smooth, or mince very finely, passing it twice through a mincer.
  4. Add the fromage frais and blend again for 1 minute or beat with a fork. Spoon the mixture into four ramekin dishes, sprinkle the crushed peppercorns on top and chill in the refrigerator for 1 hour. Garnish with the coriander just before serving.                  

Melba toast makes a light and crisp accompaniment to the smooth potted beef. 

Posted by Asghar in Food at May 22, 2011

Spicy Beans on Toast

SERVES          4

PREPARATION TIME:          10 minutes

COOKING TIME:                    10 minutes

2 tablespoons olive oil

2 green sticks celery, trimmed and finely chopped

1 medium red onion, peeled and finely chopped

1 clove garlic, peeled and crushed

1 level teaspoons curry powder

14oz (400g) cooked borlotti, cannelloni or haricot beans, drained and mashed.

4 slices crusty bread

Tomato slices and coriander leaves to garnish.

  1. Heat the oil in a frying pan and cook the celery and onion in it over a moderate heat for 6-8 minutes, stirring frequently, until softened but not browned.
  2. Stir in the garlic, curry powder and savory or thyme, and cook for I1 minute. Mix in the beans and cook gently for 3-4 minutes, until heated all through.
  3. Meanwhile, toast the bread on both sides. Spread the bean mixture on the toast and arrange the sliced tomatoes on top. Sprinkle with he coriander and serve at once.


Fish Rarebit

Posted by Asghar in Food at May 22, 2011


PREPARATION TIME           15 minutes

COOKING TIME                   25 minutes

OVEN:                                    Preheat to 190ºC (375ºF, gas mark 5)

2 level tablespoons plain flour.

¾ level teaspoon English mustard powder.

¾ pint (150ml) stout or bitter beer.

Freshly ground black pepper.

4oz (115g) grated reduced-fat Cheddar cheese.

1 lb (450g) haddock, cod or other white fish without skin or bone, cut into cubes.

4.thick slices wholemeal bread.

1 level tablespoon snipped fresh chives or chopped fresh parsley.

  1. Mix the flour and mustard to a smooth paste in a bowl with a little of the stout or beer. Season with pepper and gradually mix in the rest of the stout or beer. Stir in the cheese and fish, and turn into an ovenproof dish.
  2. Cover the dish and bake in the heated oven for 15 minutes, then uncover and bake for about 10 minutes more, until the sauce is bubbling and the fish is cooked enough to flake easily when tested with a fork.
  3. Toast the bread on both sides and lay it on individual plates. Spoon the rarebit onto the toast, sprinkle with the chives or parsley, and serve immediately.

Note: Any white fish is suitable for this variation of Welsh rarebit; baking the fish in stout produces a distinctive malty flavour and a rich sauce.