Healthy Meals


This recipe was taken from this months 'Healthy Food Guide' magazine, available in the supermarkets.  I didn't have mozzarella cheese so mine just had ordinary cheddar, also no penne pasta mine was wholemeal swirly stuff.

200g dried penne pasta, 500g broccoli, 2 tbsp low fat spread, 50g plain flour, 1 garlic clove, pinch of chilli flakes, 500ml skimmed milk, 2 x 200g can tuna in spring water, 40g dried tomatoe, 125g mozzarella grated cheese, small bunch basil, 100g rocket leaves, 5tbsp balsamic dressing.

1.  Cook the pasta according to packet instruction, add broccoli for last 3-4 mins.  Preheat grill to high, spray oven proof dish with oil.
2.  Melt low fat spread in a large saucepan over a medium heat.  Add flour, garlic and chilli and stir until mixture thickens and bubbles.  Remove from heat and gradually whisk in the milk.  Return to heat and cook for 5mins till sauce thickens.
3.  Add tuna and tomatoes to the pan, stir in the pasta and broccoli.  Spoon mixture into the baking dish and sprinkle on cheese.  Grill for 4-5 mins.  Top with basil leaves and serve with the rocket and balsamic dressing.


Sausage and Caramalised Veg, with Sweet Potato

This one is one of our real favourites, another recipie by Sally Bee.  Imagine how delighted I was to find I could still have sausage, apparently as long as you have a good butcher who makes his own sausage with real meat, (or better still an organic one) sausage is fine, you must grill it of course and drain off as much of the fat as poss.  The lovely veggies are done on the hob, caramalised as per the recipe and add the sausage at the end to flavor.
I have a Sweet Potato done in the oven in the jacket - what you cant see is the other plate with an ordinary potato as the husband wont eat the sweet ones, which incidently are also full of goodness for you as well as tasting delicious.

This meal was delicious, not sure about the photo (sorry, I need more practice). I 'was' going to give out the recipe and then I realised that this was rather unfair to the author, so I will give you the name of the book. 'The Secret Ingrediant' by Sally Bee.  I have both her cook books, as believe me I was a total novice in the kitchen till this year, I could 'bang in' a processed meal and a jacket spud, or serve up mash and boiled to death veg fine.

Sally Bee has very healthy meals, with simple ingrediants and instructions that even an instructophobe like me can follow.

This meal involves some chicken (I used thigh in this instance)bacon, veggies, garlic and herbs.  I also added some white wine and the remains of my coconut milk from the day before.  Cooked for a couple of hours on low, after a bit of frying and mixing and voila a very tasty dish full of goodness, especially good on a cool winter day.


The sea bass can be purchased from your local fishmonger, or Aldi sell a nice frozen one.  The Vegetable risotto was another of Sally Bee's recipies, comes with lots of lovely fresh organic veggies including Asparagus, and topped off with toasted pine nuts - real energy giving foods, I added a hard boiled egg to the mix too, why not? 

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