Healthy family recipes

Low Fat Butternut soup

Serves: 4
Preparation time: 10 minutes
Cooking time: 40 minutes

Ingredients

1 tbsp olive oil

2 onions, peeled and sliced

1 clove garlic, peeled and crushed

1 tsp cumin powder

1 tsp cardamom seeds, toasted and ground

1 red chilli, finely diced

500g butternut, peeled and cubed

200ml orange juice

300ml fat free milk

500ml vegetable stock

handful fresh coriander leaves (optional)

freshly ground salt and black pepper to taste

Method

• Heat the oil in a large saucepan, add the onions and cook until translucent.
• Add the garlic, cumin, cardamom and chilli. Cook for 2minutes.
• Add the butternut and stir well to coat the spices evenly on the butternut.
• Add the liquid and gently simmer until the butternut is soft. If using add the coriander.
• Blend the soup until smooth; add seasoning if desired. Bring back to the boil and serve with fresh country bread.

Pork and Chicken Steamed Cabbage Parcels

Serves: 4

Preparation time: 10 minutes

Cooking time: 20 minutes

Ingredients

8 cabbage leaves

200g lean pork mince

200g chicken mince

3 small chopped onions

8 chopped spring onions

4 crushed garlic cloves

2 chopped chillies

200g cooked jasmine rice

salt and pepper to taste

30ml soy sauce

Chinese BBQ sauce to serve

Method

• Steam cabbage leaves for 30seconds, remove hard core.
• Stir-fry pork, chicken, onions, garlic and chilli until cooked.
• Add rice and seasoning,
• Wrap mixture in the leaves and secure with a toothpick.
• Steam for 10minutes and serve sliced with the BBQ sauce.

Chicken Stir Fry

Serves: 4

Preparation time: 5 minutes

Cooking time: 5 minutes

Ingredients

1tbsp oil

2tsp each crushed garlic and ginger

1 tsp crushed chilli

4 skinless chicken breasts, sliced

4 oyster mushrooms or handful button mushrooms, sliced

2 peppers, sliced

Small bunch spring onions, sliced

Handful mung bean sprouts

1 packet noodles, soaked and rinsed under cold water

2tbsp soy sauce

Handful basil leaves, roughly chopped

Method

• Heat the oil in a wok or fry pan.
• Add the garlic, ginger and chilli and cook for 1 minute.
• Add the chicken and stir fry until browned.
• Add the vegetables and stir fry for a further 2minutes. Add the noodles, soy sauce and basil, cook for 1 minute.
• Serve in a rice bowl and eat immediately.

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