Solihull Heart Support Group
Recipes
updated 13/02/2016

 

From time to time we will publish on this page recipes that we believe are low fat and heart friendly.

If you have a favourite recipe that you would like to share with others, then please email it to us (see link at foot of page) and it will be considered for inclusion on this page. (Please note that any recipe that you submit must be low fat and heart friendly. It must also be your own, or alternatively you can provide written permission from the original source for us to publish here on our web site).


Main Course Recipes

OVEN BAKED CHIPS - Sufficient for 2 - 3 portions
450 gms (1 lb) Potatoes
1 tbsp Oil - Light Olive Oil, Sunflower Oil, Corn Oil
½ tsp Paprika


Method

1. Light oven Regulo 6, 190C, 400F

2. Wash potatoes well but do not peel.

3. Cut potatoes longwise through middle and then into wedges.

4. Toss with oil and paprika in a bowl until lightly coated with oil.

5. Lay out on a baking tray (do not pile up unless you are willing to keep turning them over) and bake for 30-40 mins dependant on whether they are old or new potatoes ( new ones take longer to cook).

6. Turn potatoes once half way.

7. Serve hot garnished with chopped parsley.

Notes
These are a good replacement for oven chips, which are usually sprayed with glucose to give them a good colour so although they are lower in fat they are higher in calories.

Different spices can be used to vary the flavours according to what you want to serve it with e.g. curry, chilli.

 

SAVOURY PASTA BAKE
200gm (7oz) dried pasta shapes (penne, fusilli, farfalle etc)
400gm (14oz) tinned tomatoes
1 pt tomato sauce or tomato soup or pasta sauce
¼ pt vegetable stock or water
1 clove garlic
1 tsp oregano or basil
75 gms (3oz) grated cheese - cheddar or mozzarella
75 gms (3oz) chopped onion - optional

Method

1. Light oven 200C, Regulo 6, 400F

2. Put UNCOOKED pasta in an ovenproof dish

3. Mix together the sauce, water, crushed garlic and herbs and pour over the pasta.

4.Finely chop onion if used and stir into pasta mix.

5. Bake, uncovered, for 20 minutes.

6. Remove from oven, stir well, sprinkle with grated cheese and replace In the oven for a further 20-25 minutes until the pasta is cooked. NB all the pasta should be covered with the sauce.

7.Serve with green salad.

 

ITALIAN TURKEY STIRFRY
Marinade  
1 fl.oz red wine vinegar
1 dsspn vegetable oil
1 tbsp chopped fresh parsley
½ tsp dried marjoram or oregano
½ tsp dried thyme
1 bay leaf - crumbled
50 gm onion - finely chopped
1 clove garlic - crushed or chopped
  pepper
Main Ingredients  
120 gms (6oz) Turkey breast strips
1 tbsp cornflour
1 clove garlic
2 tomatoes or 12 cherry tomatoes
½ bunch spring onions
200 gms (8oz) broccoli
1 red pepper
  fresh basil ( optional)

Method

1. Make marinade. Toss turkey strips in the marinade and leave for at least 30 mins.

2. Finely dice or crush garlic, cut tomatoes into wedges( leave whole if cherry tomatoes), break broccoli into florets. Slice spring onions or cut into strips. Deseed pepper and cut into strips.

3. Stir cornflour into turkey with crushed garlic and fry in a hot frying pan or Wok until almost cooked - approx 3-4 mins. Add broccoli and fry for 2 mins before adding remaining ingredients.

4. Serve garnished generously with basil.

 

Sweet Course Recipes

PEACHES IN RED WINE
8 fl oz red wine
2 tbsp castor sugar
1" stick cinnamon stick
2 cloves
1 lemon grated rind
4 peaches

Method

1. Mix together wine, sugar, spices and grated lemon rind.

2. Skin and slice peaches and marinade in wine syrup for at least 1 hour.

3. Poach over a low heat for 10 - 15 minutes.

4. Serve either warm or chilled.

For an alternative try replacing the peaches with either (Conference) pears or (Cox's) apples

 

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