Guilt-Free Grub
Four Healthy Recipes from Flora
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Oven Baked Fish and Chips
Servings: 4
Preparation time: 25 minutes
Cooking time: 40 minute
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
1. Preheat oven to 200 C, (fan oven 180 C), Gas 6.
2. Toss the chips in half the oil and spread evenly over a baking sheet. Bake in oven for 40 minutes.
3. Meanwhile prepare fish by placing bread, half the parsley and zest in a food processor and blitz until like rough breadcrumbs.
4. Stir through a tablespoon of oil.
5. 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.
6. 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.
Per serving Guideline Daily Amounts (GDAs) for average adults
| Calories | 452 | 23% |
| Sugars | g 9.3 | 10% |
| Fat | g 13.3 | 19% |
| Saturates | g 2.5 | 13% |
| Salt | g (based on sodium) 0.93 | 16% |
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Thai Green Chicken Curry
Servings: 4
Preparation time: 30 minutes
Cooking time: 25 minutes
2 tablespoons vegetable oil
4 shallots, quartered
2 garlic cloves, sliced
2.5cm (1 inch) grated root ginger
3 tablespoons Thai green curry paste
425ml (¾ pint) chicken stock made with ½ stock cube
1 tablespoon Thai fish sauce
1 tablespoon lemon or lime juice
350g (12 oz) boneless chicken breast, skin removed and cut into cubes
1 red pepper, seeds removed and sliced
115g (4oz) green beans, halved crossways
1 small aubergine, cut into cubes
25g (1oz) creamed coconut, roughly chopped
3 tablespoons chopped fresh coriander
225g (8 oz) medium noodles
40g (1 ½ oz) Flora pro.activ spread
1. Heat the oil in a pan and cook the shallots and garlic, stirring occasionally, until soft and golden brown.
2. Stir in the ginger and curry paste and cook for 2 minutes.
3. Add the stock, fish sauce and lemon juice and simmer gently for 5 minutes.
4. Stir in the chicken, pepper, beans and aubergine. Bring to the boil and simmer gently for 10-15 minutes, stirring occasionally, until the chicken and vegetables are cooked and tender.
5. Add the creamed coconut and stir until melted.
6. Cook the noodles according to pack instructions, drain and add the Flora pro.activ spread and 2 tablespoons of the coriander. Serve the noodles topped with the curry and sprinkled with remaining fresh coriander.
Per serving Guideline Daily Amounts (GDAs) for average adults
| Calories | 510 | 26% |
| Sugars | g 7.7 | 9% |
| Fat | g 22.3 | 32% |
| Saturates | g 6.1 | 31% |
| Salt | g (based on sodium) 1.55 | 26% |
Each serving of Thai Green Chicken Curry provides 1 serving of Flora pro.activ
Watercress and Potato Soup
Number of Servings: 4
Preparation Time: 15 Minutes
Cooking Time: 15 Minutes
2 bunches watercress, washed
1 small leek, finely sliced
1 large potato, peeled and chopped
400ml Flora pro.activ milk
400ml vegetable stock
1 bayleaf
Black pepper
Crusty bread and Flora pro.activ to serve
1. Coarsely shred the watercress, keeping a few sprigs for garnish.
2. Place the leek, potato and watercress in a saucepan with the Flora pro.activ milk, vegetable stock and bayleaf and bring to the boil. Cover and simmer for 10-15 minutes.
3. Liquidize or sieve and season with black pepper.
4. 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)
Per serving Guideline Daily Amounts (GDAs) for average adults
| Calories | 92 | 5% |
| Sugars | g 5.7 | 6% |
| Fat | g 1.4 | 2% |
| Saturates | g 0.7 | 4% |
| Salt | g (based on sodium) 1.14 | 19% |
Each serving of soup provides 0.5 servings of Flora pro.activ
+ 1 serving if Flora pro.activ spread on French bread
Crunchy Rhubarb Layered Dessert
Servings: 4
Preparation time: 15 minutes
Cooking time: 1 minute
350g (12 oz) rhubarb, cut into 2 cm slices
40g (1 ½ oz) golden caster sugar
Finely grated zest and juice of ½ orange
8 biscuits (ginger or digestive), crushed
25g (1 oz) Flora Buttery spread
2 pots Flora pro.activ yogurt
Shreds of orange zest to decorate
1. Place the rhubarb, sugar and orange zest and juice in a small pan and heat gently for 4-5 minutes until rhubarb has softened and cool.
2. Meanwhile melt the Flora spread over a gentle heat and mix with the biscuits.
3. Layer the rhubarb, yogurt and crumb mix into 4 serving glasses and finish with the crumb mix. Decorate with shred of orange zest if liked.
Per serving Guideline Daily Amounts (GDAs) for average adults
| Calories | 208 | 10% |
| Sugars | g 20.3 | 23% |
| Fat | g 10.1 | 17% |
| Saturates | g 3.4 | 14% |
| Salt | g (based on sodium) 0.68 | 11% |
Each serving of Crunchy Rhubarb Layered Dessert provides 0.5 Flora pro.activ serving
