Week 73 Day 2

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Dolce Pasta bake
Serves 4 : Very easy : Very quick

Ingredients
300gm penne pasta

Splash of olive oil
½ tsp crushed garlic
Bunch of spring onions, sliced
150gm button mushrooms, sliced
100gm mange tout, sliced diagonally
3 courgettes, sliced

100gm Fairview white rock with cranberries cheese
6 Tblsp fat free plain yoghurt
2 Tblsp fresh chopped parsley
1 jumbo egg, lightly beaten

75gm fat reduced mozzarella, grated

Method
Preheat the oven to 200ºC.
Spray a large oven-proof dish with non-stick cooking spray.

Splash a little olive oil into a large frying pan.
Stir-fry the mushrooms, onions, mange tout, courgettes and baby corn for 5 minutes.
Turn off the heat and set aside.

Put the pasta on to cook in plenty of lightly salted boiling water.
Drain once al dente and tip back into the pan.

Now add all the vegetables, the white rock cheese, yoghurt, parsley and egg to the pasta.
Turn gently until well combined.
Tip everything into the prepared oven-proof dish.
Scatter with the mozzarella.

Bake for 20 minutes until the cheese is brown and bubbling.

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Week 73 Day 1

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Easy chicken bake
Serves 4 : Very easy : Quick to assemble
Ingredients
4 skinless chicken breast fillets
Chicken seasoning
1 – 2 Tblsp sushi (rice wine) vinegar

200gm asparagus
200gm baby corn, quartered lengthways
3 courgettes, quartered lengthways
1 red pepper, sliced
100gm mange tout
100gm mushrooms, sliced
20 cherry tomatoes, halved
1 Tblsp olive oil
1 tsp dried rosemary

480gm new potatoes

Method
Heat the oven to 200ºC.
Spray a casserole dish with non-stick cooking spray.

Toss all the vegetables, the oil and rosemary in a large bowl.
Tip into the prepared dish.
Place the chicken pieces on top of the vegetables.
Sprinkle with the vinegar and chicken seasoning.
Cover with a lid or tin foil.
Bake for 45 – 50 minutes.

Meanwhile, cook the new potatoes in lightly salted water until tender.

Place one chicken breast on each of four dinner plates.
Divide the vegetables between the plates and add the potatoes.

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Link to .pdf file for Week 73

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Go here for the recipes and shopping list for Week 73.

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Week 72 Day 5

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3 cheese gnocchi
Serves 4 : Very easy : Quick

Ingredients
300gm soft ricotta cheese
250gms pecorino, grated
1 extra large egg
300ml plain flour

1 x 400gm can chopped tomatoes
1 tsp crushed garlic
1 Tblsp chopped fresh basil
6 baby aubergines (±300gm total), chopped

Grated parmesan cheese

Method
Tip the tomatoes, garlic, basil and aubergines into a sauce and simmer for 30 minutes.

Put the ricotta, pecorino, egg and flour into a large bowl.
Combine to make a sticky dough.
Divide the dough into four.
On a well-floured surface, roll each quarter into a long sausage about 1cm in diameter.
Cut into 1cm lengths.
Roll each piece with the back of a fork to form a gnocchi shape.

¾ fill a large saucepan with lightly salted water and bring to the boil.
Drop the gnocchi into the water.
As they rise to the surface, remove to a colander.

Once all the gnocchi are cooked, drain the water from the saucepan.
Put the gnocchi back into the pan and pour over the tomato sauce.
Stir gently to combine.

Serve with a fresh green salad and grated parmesan.

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Week 72 Day 4

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Marmite tart
Serves 4 - 6 : Very easy : Quick

Ingredients
1 ½ cups flour
Pinch cayenne pepper
Pinch salt
¼ tsp mustard powder
1 tsp baking powder
180gm marg
1 small onion
1 ½ cups grated cheese
⅓ - ½ cup milk
2 eggs
Sliced tomatoes (opt)
For the topping:
60gm butter
1 tsp marmite

Method
Heat the oven to 200ºC.
Spray a pie dish with non-stick cooking spray.

Rub the marg into the dry ingredients.
Add the onion, cheese, egg and milk.
Stir well to combine.
Pile into prepared pie dish.
Smooth out slightly to fill the pie dish.
Top with sliced tomatoes if desired.

Bake for 30 – 35 minutes until well risen and golden.

Melt the butter and marmite together.
Pour over the hot marmite tart.

Serve with a fresh mixed salad.

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Week 72 Day 3

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Tomato stew with butternut mash and fish
Serves 4 : Very easy : Quick

Ingredients
8 small fillets white fish
Fish seasoning

300gm mashing potatoes
300gm butternut, cut in chunks
½ cup fat free milk

6 large tomatoes, chopped
200gm baby spinach, chopped
Handful fresh basil leaves, chopped

Lemon slices and parsley sprigs to garnish

Method
Cook the potato and butternut together until soft.
Drain well and mash.
Beat in the milk.
Keep warm.

Pile the tomatoes, spinach and basil in a saucepan.
Cover and simmer for 15 minutes.

Spray a large ridged pan with non-stick cooking spray.
Sprinkle the seasoning all over the fish.
Cook the fish, presentation side down, for 5 minutes.
Turn and continue cooking until the fish flakes easily.

Serve the fish on a bed of mash and tomato stew.
Garnish with lemon slices and sprigs of parsley.

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Week 72 Day 2

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Schnitzel with mushroom sauce
Serves 4 : Very easy : Very quick

Ingredients
4 small chicken breast fillets
(±500gm total)
3 slices day-old bread, crumbed
1 egg, beaten
1 Tblsp vegetable oil

400gm oven chips

200gm white button mushrooms, chopped
200ml fat free milk powder
400ml water
½ tsp Dijon mustard
1 Tblsp cornflour

Lemon slices to garnish

Method
Heat the oven to 220ºC.
Spray a baking tray with non-stick cooking spray.
Spread the oven chips on the tray and bake for 15 minutes.
Turn the chips over, and bake for another 15 minutes.

Whisk the milk powder into the water in a saucepan.
Drop in the chopped mushrooms and bring to a boil.
Simmer for 5 minutes.
Stir in the cornflour (mixed to a paste with a little water) and mustard.
Bring back to the boil, stirring, then simmer until the sauce thickens.
Keep warm.

Place the chicken breasts (well spaced) between two sheets of plastic.
Hammer until thin.
Dip the chicken into the egg and then into the breadcrumbs to coat.
Heat the oil in a large frying pan.
Fry the schnitzels over a medium heat for 5 minutes.
Turn and continue cooking for another 5 minutes.
Keep warm.

Serve the chips, schnitzel and sauce with lemon wedges and a mixed salad.

Using ‘double-strength’ milk gives a rich, creamy tasting sauce.

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