Two great Low Fat recipes by Antony Worrall Thompson, from The Essential Low Fat Cookbook
Chicken in a pot
PER SERVING 269 cals, 5g fat, 1.2g saturates, 11.5g sugar, 4.7g fibre, 1.1g salt, 1g fat per 100g
Now I would love to roast a whole chicken and I could ask you to remove the skin before carving, but would you? The skin also produces quite a lot of liquid fat during the cooking process which you would have to skim off. This is all starting to sound like too much hassle, so skinless thighs it will be; these retain their moisture more than breasts, but if you prefer to use chicken breasts, feel free to substitute one small breast for every two thighs.
2 onions, roughly chopped
2 carrots, peeled and roughly chopped
2 stick of celery, cut thinly
1 head of garlic, halved horizontally
2 teaspoons olive oil
3 sprigs of thyme
3 bay leaves
I x 400g tin chopped tomatoes
300ml dry white wine
12 chicken thighs
300ml chicken stock
250g fresh penne pasta
115g frozen petits pois, defrosted
1 courgette, cut into pea-sized dice
Preheat the oven to 180?C/gas 4
In an ovenproof, lidded, casserole dish, cook the onion, carrot, celery and garlic in the oil over a medium heat for about 8-10 minutes, until the?onion starts to soften.
Add the thyme, bay leaves, tomatoes and wine and bring to the boil. Nestle the chicken thighs into the vegetables and add enough stock to make sure that everything is covered. Cover with the lid and cook in the oven for?40 minutes.
Remove the chicken thighs to keep warm, then place the casserole on?the hob over a high heat. Add any remaining stock and bring to the boil.
Tip in the fresh pasta, peas and courgettes and stir to combine. Cook for?3 minutes, stirring regularly. Return the chicken to the pot and warm through. Serve with some crusty bread.
Mums on the run
Breakfast is definately an important meal but cereal can get a little dull, so here’s a summery alternate.
1 slice of rye bread or other bread
2 tablespoons 0% fat Greek yoghurt
1 banana, cut into chunks
4 strawberries, quartered
1/4 teapsoon ground cinnamon
3 teaspoons runny hunny
Toast the rye bread. Combine the remaining ingredients and dollop on top of the toast… simple.
Winter vegetables in a pot
PER SERVING 196 cals, 4.9g fat, 0.8g saturates, 15.2g sugar, 7.7g fibre, 0.2g salt, 1.5g fat per 100g
Forget the protein, I could eat a pot of these vegetables just as they are. I've chosen my favourite vegetables, but you can vary the mixture depending on your likes and dislikes…
2 onions, cut into 8 wedges
2 parsnips, peeled and quartered
12 Brussels sprouts, trimmed
8 Chantenay carrots, topped and tailed
2 sticks of celery, each cut crossways into 3
1/2 butternut squash, deseeded, skin removed and cut into manageable chunks
1 tablespoon chopped thyme
8 unpeeled garlic cloves
175ml dry martini or dry white wine
2 tablespoons extra virgin olive oil
1 x 400g tin cannellini beans, drained and rinsed
1 teaspoon finely chopped garlic
grated zest of 1 unwaxed lemon
3 tablespoons chopped parsley
2 tablespoons sherry vinegar
2 teaspoons runny honey
Put everything except the beans and serving ingredients in an ovenproof, lidded pot and toss with the oil and some salt and pepper. Allow to sit for 30 minutes to allow the flavours to develop.
Preheat the oven to 220°C/gas mark 7.
Cover the pot with a lid, place in the centre of the oven and cook the vegetables for 1 hour. After this time, fold in the cannellini beans along with the water then return to the oven, uncovered, and cook for another 20 minutes.
Combine the serving ingredients and, just before you're ready to eat, stir into the vegetables and check the seasoning.
Extracted from The Essential Low Fat Cookbook by Antony Worrall Thompson, with an introduction by Juliette Kellow BSc RD, published in association with Heart UK by Kyle Books, RRP £20.00, ISBN: 9781856269773. Order online for £16 at www.kylecathie.co.uk