Week 74 Day 3

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Butternut gnocchi
Serves 4 : Very easy : This takes a little over an hour

Ingredients
400gm butternut, cut in chunks

150gm plain flour
1 Tblsp chopped parsley
1 Tblsp chopped basil leaves
1 small egg (or use just the yolk)

400gm baby spinach, roughly chopped
1 small leek, finely sliced
20 cherry tomatoes, halved

Thin flakes of parmesan

Method
Boil, steam or microwave the butternut chunks until soft.
Allow the butternut to go cold before mashing.
Beat in the egg and the fresh herbs.
Fold in the flour, a little at a time, until you have a soft but not sticky dough.

The trick with gnocchi is not to overwork it. Too much handling does something to the gluten in the
flour and makes the gnocchi tough.

Taking a teaspoon full at a time, shape the dough into ovals.
Lightly mark with the back of a fork.
Place the gnocchi in the fridge for 30 minutes before cooking.

Bring a large pan of water to the boil.
Drop the gnocchi into the water in batches.
The gnocchi will rise to the top of the water when cooked.
Remove each batch with a slotted spoon, and drain in a colander.

Steam the spinach and leek together.
Microwave / dry fry the tomatoes until they are starting to pulp.

Serve the gnocchi with the spinach and leek, topped with the tomatoes.
Garnish with flakes of parmesan.

You can use any fresh, soft herbs in the gnocchi. You could also spice them up with some chilli flakes.

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Week74 Day 2

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Fish with tomato couscous
Serves 4 : Very easy : Very quick

Ingredients
8 small fish fillets
Fish seasoning

1 cup couscous
1 cup chicken or fish stock
4 large tomatoes, quartered
1 – 2 Tblsp finely shredded fresh basil leaves

2 Tblsp balsamic vinegar
2 tsp honey
2 tsp wholegrain mustard
2 Tblsp dry sherry

Method
Microwave the tomatoes for 2 – 3 minutes until they go pulpy.
Stir in the basil.
Keep warm.

Measure the couscous into a bowl
Pour in the boiling chicken stock.
Cover the bowl and allow to stand for 5 minutes.
Fluff up the grains with a fork.
Now gently fold in the tomato and basil pulp.

Spray a large frying pan with non-stick cooking spray.
Sprinkle the fish with the seasoning.
Dry fry the fish for 3 – 4 minutes each side.
Remove from the pan.

Pour the vinegar, honey mustard and sherry into the pan and stir well.
Return the fish to the pan and simmer for 5 minutes.

Serve the fish on a bed of couscous.
Drizzle over any remaining pan juices.

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Week74 Day 1

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Chicken with sage drizzle
Serves 4 : Very easy : Quick

Ingredients
4 skinless chicken breast fillets

½ tsp crushed garlic
2 tsp wholegrain mustard
¼ cup white wine
½ cup chicken stock
1 tsp fresh sage, shredded

320gm spaghetti or linguine
300gm sugar snap peas, shredded

Method
Cook the pasta in plenty of lightly salted water.
Add the peas for the last five minutes of the cooking time.
Drain well and keep warm.

Spray a frying pan with non-stick cooking spray.
Place the chicken fillets between two sheets of plastic wrap.
Hammer gently to about 5mm thickness.
Dry fry the chicken for 5 minutes each side.
Remove from the pan and keep warm.

Put the garlic, mustard, wine and stock into the pan.
Simmer, uncovered, for about 5 minutes, or until sauce reduces.
Stir through the sage.

Cut the chicken on the diagonal.
Serve on a bed of pasta and peas.
Spoon over the drizzle sauce.

Accompany with a fresh salad, if desired.

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Link to .pdf file for Week 74

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Go here for the recipes and shopping list for Week 74.

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Week 73 Day 5

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Devilled mushrooms and aubergines
Serves 4 : Very easy : Quick

Ingredients
1 Tblsp olive oil
1 large onion, thinly sliced
1 tsp crushed garlic
1 small green chilli, finely chopped
1 large aubergine, peeled and chopped
200gm brown mushrooms, sliced
200gm button mushrooms, sliced
4 Tblsp tomato paste
½ cup dry red wine
2 ½ cups strong vegetable stock
1 tsp fresh thyme, finely chopped
2 Tblsp corn flour

Method
Heat the oil in a large saucepan.
Add the onion, chilli and garlic and stir-fry until the onion softens.
Toss in the aubergine and mushrooms and continue to stir-fry for another 5 minutes.
Pour in the wine, tomato paste, thyme and stock and stir well.
Bring to a boil and then reduce the heat and simmer, uncovered, for 30 minutes.

Mix the cornflour to a paste with a little cold water.
Add to the pan and stir well.
Allow the sauce to thicken, stirring occasionally.

Serve with spinach and mashed potato or soft polenta.

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Week 73 Day 4

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Chicken goujons
Serves 4 : Very easy : Quick

Ingredients
480gm chicken goujons

1 Tblsp honey
2 tsp Dijon mustard
1 Tblsp barbeque sauce
1 tsp sushi vinegar

Method
Mix together the honey, mustard, barbeque sauce and vinegar.
Brush this all over the goujons.
Allow to marinate for 10 minutes.

Spray a ridged pan with non-stick cooking spray.
Dry fry the chicken for 4 or 5 minutes, turning frequently.
Rest the chicken for 5 minutes before serving.

Serve with plain boiled potatoes and a selection of steamed vegetables or a salad.

In the photograph: green beans, rosa tomatoes, carrots, parsnips, broccoli,
Brussels sprouts and celery.

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Week 73 Day 3

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Lamb with spicy carrot puree
Serves 4 : Very easy : Quick

Ingredients
400gm lean lamb strips
2 tsp ground coriander
2 tsp ground cumin

1 Kg carrots, sliced
1 red pepper, chopped
1 tsp crushed garlic
1 small green chilli, finely chopped
2 tsp ground coriander
2 tsp ground cumin
1 tsp caraway seeds
200ml fat free natural yoghurt

250gm green beans

Chopped fresh parsley

Method
Steam or boil the carrots until almost tender.
Add the red pepper and continue cooking until the carrots are soft.
Drain well.
Blitz the carrots and pepper, adding the garlic, chilli and spices.
Beat in the yoghurt.
Keep warm.

Steam or boil the green beans briefly until they are soft but still crispy and bright green.
Drain well and keep warm.

Toss the lamb strips with the spices.
Spray a frying pan with non-stick cooking spray.
Stir-fry the lamb for about 5 minutes.

Serve the lamb with the beans and puree.
Garnish with chopped fresh parsley.

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