filled-with-fibre

Filled With FIBRE

CHILLI MINCE FAJITAS

Kidney beans are an excellent source of fiber. This yummy meal makes a cost-effective and warming meal.

PER SERVING 372 cals, 18 g fat, 7g sat fat, 17 g carbohydrates

SERVES 4

1tbsp grease

2 little red onions, sliced

500 g pack lean beef mince

2tsp chipotle or other paste

1tbsp smoky BBQ fajita season mix

400 g can sliced tomatoes

400 g can red kidney beans, drained pipes and washed

✣ Corn tortilla covers, soured cream, sliced up avocado and fresh coriander, to serve

1 Heat the oil in a big pan and prepare the red onion over a mild heat for 5 minutes. Eliminate half the onions from the pan and reserved.

2 Add the mince to the pan, increase the heat and cook, stirring, for 3-4 minutes up until browned. Include the chipotle paste, fajita spices and tomatoes. Give the boil, lower the heat, then cover and simmer for 15 minutes.

3 Add the red kidney beans and heat through for 5 minutes. Serve on warmed corn tortillas with soured cream, the reserved red onions, sliced up avocado and fresh coriander leaves.

CAULIFLOWER LENTIL CURRY

Lentils are a fiber powerhouse and include excellent texture to curries and soups. Making a curry paste from scratch is simple and includes a beautiful fresh aromatic flavour.

PER SERVING 390 cals, 25 g fat, 16 g sat fat, 24 g carbohydrates

SERVES 4

2tsp sunflower oil

400 g can coconut milk

2 cauliflowers, cut and cut into florets

250 g (9oz) prepared puy lentils

✣ Juice of 1 lemon

2tbsp sliced coriander

✣ Wholegrain rice, tomato salad and poppadoms

For the paste:

2 garlic cloves

5cm (2in) piece root ginger, approximately sliced

1 green chilli, deseeded and approximately sliced

2 onions, approximately sliced

1tbsp ground turmeric

1tbsp ground cumin

1/2 tsp salt

1 First make the paste. Location all the components into a little mixer and whizz up until smooth.

2 Heat the oil in a big pan, then carefully fry the paste 4-5 minutes till aromatic, including a splash of water if it begins to stick. Stir in the coconut milk and give a simmer.

3 Meanwhile, steam or blanch the cauliflower florets till simply tender, then contribute to the coconut sauce. Simmer up until heated up through, then include the lentils, lemon juice and coriander. Examine the flavoring is to your taste and serve with rice, tomato salad and poppadoms, if liked. >>

TIP The simplest method to peel ginger is by removing the skin utilizing a teaspoon.

BROCCOLI PEA THREE-GRAIN RISOTTO

Broccoli is loaded with fiber and includes a fantastic flavour to this healthy green risotto.

PER SERVING 572 cals, 22 g fat, 5g sat fat, 70 g carbohydrates

SERVES 2

1tbsp olive oil

1 onion, sliced

2 garlic cloves, crushed

150 g (5oz) three-grain rice mix

450 ml (3/4pt) veggie stock

100 g (3 1/2 oz) ricotta

150 g (5oz) broccoli, cut into little pieces

125 g (4oz) frozen peas

2tbsp pesto

✣ Bunch of basil leaves

1 Heat the oil in a big heavy-based pan and fry the onion for 5 minutes till softened.

2 Add the garlic and grains. Gather half the stock and simmer for 10 minutes, stirring occasionally.

3 Add the remainder of the stock, ricotta, broccoli, peas and pesto. Simmer for 10 more minutes, stirring from time to time, till the grains hurt and the liquid has actually been entirely soaked up. Spread over some basil delegates serve.

TIP We’ve utilized Riso Gallo 3 Grains mix, consisting of rice, spelt and barley, to easily include much more fibre to this meal.

AVOCADO TOASTS

All-round over-achiever, avocado is a superfood that’s breaking with fiber, vitamins, minerals and omega-3.

PER SERVING 420 cals, 22 g fat, 5g sat fat, 34 g carbohydrates

SERVES 4

4 eggs

2 big ripe avocados, skinned and stoned

✣ Juice of 1/2 a lime

8 little pieces of wholegrain, rye or granary bread

1 Add the eggs to a little pan of boiling water, go back to the boil and cook for 7 minutes, then get rid of the shell and halve them.

2 Meanwhile, mash the avocados with the lime juice and a little spices.

3 Toast the bread till golden, then spread out the mashed avocado on top. Leading with the eggs and serve.

TIP Making swaps like altering from white to wholegrain bread is a simple method to increase the quantity of fiber in your diet plan.

WHITE CHOCOLATE AND RASPBERRY MOUSSE

Berries are a yummy method to consume more fiber, enjoy them here in this light-as-air mousse.

PER SERVING 416 cals, 31 g fat, 18 g sat fat, 27 g carbohydrates

SERVES 6

3 gelatine leaves

150 g (5oz) white chocolate, approximately sliced

2tbsp caster sugar

3 eggs, apart whites and yolks

300 ml pot light whipping cream

1tsp vanilla

2tbsp grenadine

300 g (10 oz) raspberries, mashed

✣ Extra raspberries and raspberry coulis, to serve

1 Soak the gelatine in cold water for 5 minutes. Put the chocolate in a bowl set over a pan of hardly simmering water.

2 In a different pan, carefully heat the caster sugar with 2tbsp water, stirring up until liquified. Eject the gelatine and contribute to the pan, stirring till liquified.

3 Beat the egg yolks, cream and vanilla extract together till thickened. Carefully stir in the chocolate and gelatine mix, followed by the grenadine and raspberries.

4 Whisk the egg whites till they form stiff peaks, then thoroughly fold into the cream mix.

5 Spoon into a serving bowl and chill for 4 hrs or up until set. Leading with additional raspberries and a drizzle of raspberry coulis to serve.

TIP Whipping cream is lower in fat than double cream, so has a lighter texture when blended.

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