Vegetable Samosas

These vegetable samosas contain the classic combination of seasoned mashed potato with peas and spring onion wrapped in filo pastry. Most traditional recipes suggest you deep fry them, but in this recipe they are baked to reduce the calories.

They are a bit fiddly to start with but become easier with a little practice. 

Saffron & Pine Nut Pilaf

Pilaf is an Indian style of cooking where seasoned rice is simmered gently allowing the flavour to infuse. Ideal as a side dish that would go great with grilled chicken or fish, you could also turn it into a main meal by adding some cooked chicken or prawns or keep it veggie by adding dried raisins and cooked peas.

The toasted pine nuts in the dish go very well with the rice and add additional texture. Toasted mixed nuts, flaked almonds or even pumpkin seeds would all work as substitutes.

Lentil Dahl

Lentil Dahl is a simple Indian dish made with lentils, onion, garlic and ginger delicately spiced with cumin, coriander, turmeric, cinnamon and cayenne. It goes very well as a side dish with grilled fish, chicken or meat. 

Alternatively, you could add some additional cooked veg such as steamed broccoli or cauliflower or some cooked prawns or smoked fish to the dahl to make a main meal.

Prawn Massaman Curry with Brown Rice

Massaman curry is a delicious Thai style curry that contains potatoes. When ordered in a restaurant or takeaway, this dish will be made with gallons of coconut milk hugely increasing the calories and fat content. (Even 'low fat' or 'reduced fat' tinned coconut milk contains pots of calories and should be avoided!).

This recipe replaces the coconut milk with a cornflour/milk mixture that maintains the consistency and mirrors the taste.

You could omit the prawns and chicken stock and add some butternut squash or sweet potato (and vegetable stock) for a veggie version of the curry. Alternatively, some chopped cooked chicken would also work, but take this into account when counting the calories.

Mushroom & Chickpea Curry with Brown Rice

This Indian style curry is delicately spiced and can be as hot as mild as you like by simply adjusting the strength of the curry powder used. Mushrooms and chickpeas are combined with spices and potato to gently thicken into a delicious sauce.

The recipe calls for onions, garlic and ginger to be liquidised to a pulp. The easiest way to do this is with a hand blender or food processor. If you don't have this equipment, simply grating them would also work.

Chicken & Lentil Curry with Brown Rice

This Indian style curry is delicately spiced and can be as hot or mild as you like. Fantastic as a weekend dish, you could easily make a little more and freeze it for a mid week treat!

The recipe calls for onions and apples to be liquidised to a pulp. The easiest way to do this is with a hand blender or food processor. If you don't have this equipment, simply grating them would also work.

If you like, you can also add a little more veg to the curry. Some chopped courgette and sliced pepper or a handful or two of spinach would all work well.

Prawn Masala Curry with Brown Rice

Most Indian curry recipes call for gallons of butter, needless to say not this doesn't, yet still maintains the base flavours! This delicious blend of onion, garlic and spices can be as hot or mild as you like.

The recipe asks for onions to be liquidised to a pulp. The easiest way to do this is with a hand blender or food processor. If you don't have this equipment, simply grating them would also work.

Vegetable Curry with Brown Rice

Vegetable Curry is another vegetarian option that has kept us going over the winter. This Indian style curry is delicately spiced and can be as hot or mild as you like. Onion, butternut squash and courgette form the base vegetables, while spinach and chick peas add contrasting texture.

The recipe calls for onions and apples to be liquidised to a pulp. The easiest way to do this is with a hand blender or food processor. If you don't have this equipment, simply grating them would also work.