THE MENU TO BEAT CHOLESTEROL. 3 recipes


FULL DINNER MENU

including Posh Fish 'n chips (right)

Watercress and Potato Soup


 

 

Number of Servings: 4


Preparation Time: 15 Minutes

Cooking Time: 15 Minutes


Ingredients:

  • 2 bunches watercress, washed
  • 1 small leek, finely sliced
  • 1 large potato, peeled and chopped
  • 400ml  Flora pro.activ milk
  • 400ml vegetable stock
  • 1 bay leaf
  • Black pepper
  • Crusty bread and Flora pro.activ to serve


Method:

  • Coarsely shred the watercress, keeping a few sprigs for garnish
  • Place the leek, potato and watercress in a saucepan with the Flora pro.activ milk, vegetable stock and bay leaf and bring to the boil. Cover and simmer for 10-15 minutes

  • Liquidize or sieve and season with black pepper
  • Serve hot or cold garnished with a little black pepper and the reserved watercress.
  • Analysis for soup only (does not include crusty bread and Flora pro.activ)
  • Each serving of soup provides 0.5 servings of Flora pro.activ



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Oven Baked Fish and Chips



Servings: 4

Preparation time: 25 minutes

Cooking time: 40 minute

Ingredients:

  • 450g (1 lb) sweet potatoes, peeled and cut into chips
  • 2 tablespoons vegetable oil
  • 85g (3 oz) slightly stale bread
  • 4 tablespoons fresh chopped parsley
  • Zest of 1 lemon
  • 1 tablespoon plain flour
  • 1 medium egg
  • 4 x 175g (6 oz) fish fillets eg cod, plaice
  • Mushy peas:
  • 225g (8 oz) frozen peas
  • 40g (1 ½ oz) Flora pro.activ spread
  • 1 tablespoon capers, chopped, optional
  • 1 tablespoon fresh mint leaves, chopped
  • 1-2 tablespoons low fat natural yoghurt

Method:

 

·         Preheat oven to 200 C, (fan oven 180 C), Gas 6.

·         Toss the chips in half the oil and spread evenly over a baking sheet. Bake in oven for 40 minutes.

  • Meanwhile prepare fish by placing bread, half the parsley and zest in a food processor and blitz until like rough breadcrumbs.
  • Stir through a tablespoon of oil.
  • Place flour, egg and crumbs on separate plates and dunk each fillet in flour, then egg, finishing with crumbs. Place on non-stick baking sheet and bake for the last 12 minutes of chips cooking time.
  • Whilst the fish is cooking, cook the peas in boiling water for 4 minutes, drain and mash with the Flora pro.activ spread, capers (if used), mint and remaining parsley and lemon zest. Add 1-2 tablespoons yoghurt to achieve a soft consistency and serve with the fish and chips.


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Flora pro.activ Baked Fruits with Vanilla

                                                    


Servings: 4-6

Preparation time: 10 minutes

Cooking time: 15-20 minutes


Ingredients:

  • 400g fresh pineapple chunks
  • 3 fresh figs
  • 2 bananas
  • 100g kumquats, halved
  • 1 vanilla pod

(Or any fruits that are in season such as halved peaches and plums)

Method:

 

·         Cut the figs into 4 and cut the banana into large chunks. Mix all the fruits together in a bowl.

·         Split the vanilla pod, scrape the seeds out and add to the fruit. Mix well together and then divide between 4 squares of greaseproof paper.

·         Wrap the fruits in foil and cook on the barbecue for 15/20 minutes (or place in a hot oven).  Serve with Flora pro.activ yogurt.



-ENDS-

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