| You may be used to putting a knob of butter | | | | VARIATION:- |
| or lard into the frying pan before adding the | | | | |
| streak bacon - this does not mean that you | | | | Substitute thinly sliced broccoli florets for |
| should. Instead of adding the saturated fat, | | | | the mange tout for an equally colorful and |
| try grilling without any added fat. Instead | | | | tasty dish. Replace the Chinese rice wine |
| of streaky, try bacon and trim off any | | | | with dry sherry. |
| visible fat. You could even get rid of the | | | | |
| bacon altogether. Knowing what the | | | | Also, let me share with you one of my |
| alternatives are is the key to enjoying your | | | | personal favorites, The 'Low Fat' Coffee Ice |
| new low fat diet. You don't have to forego | | | | Cream: |
| everything you enjoy eating. Sitting down to | | | | |
| a family meal together can be one of the most | | | | Preparation Time: 1 hour, plus |
| pleasurable parts of your day. | | | | |
| | | | Cook Time: 0 minutes |
| As a rule, avoid frying, as it is the least | | | | |
| healthy way of cooking. Stir-frying is better | | | | Freezing: 6 hours |
| as long as you use very little oil. Use a | | | | |
| good quality wok and keep the temperature | | | | INGREDIENTS:- |
| high, tossing the ingredients constantly so | | | | |
| that they do not stick Try Prawn Stir-fry as | | | | 25 g/1 oz plain chocolate |
| follows:- | | | | |
| | | | 225g/8 oz ricotta cheese |
| Preparation Time: 5 minutes | | | | |
| | | | 5 tbsp low fat natural yogurt |
| Cook Time: 8 minutes | | | | |
| | | | 85 g/3 oz caster sugar |
| INGREDIENTS:- | | | | |
| | | | 175 ml/6 fl oz strong black coffee, cooled |
| 8 spring onions | | | | and chilled |
| | | | |
| 1 green pepper | | | | ½ tsp ground cinnamondash of vanilla |
| | | | essence |
| 1 red pepper | | | | |
| | | | 25 g/1 oz chocolate curls, to decorate |
| 2 tbsp groundnut or sunflower oil | | | | |
| | | | STEPS:- |
| 2 garlic cloves, very finely chopped | | | | |
| | | | 1) Grate the chocolate and reserve. Place the |
| 1 tbsp grated fresh root ginger | | | | ricotta cheese, yogurt and sugar in a blender |
| | | | or food processor and process until a smooth |
| 200g/7 oz mange tout | | | | puree forms. Transfer to a large bowl and |
| | | | beat in the coffee, cinnamon, vanilla essence |
| 450 g/1 lb raw prawns, thawed if frozen, | | | | and grated chocolates. |
| peeled and divined | | | | |
| | | | 2) Spoon the mixture into a freezer proof |
| 4 tbsp Chinese rice wine | | | | container and freeze for 1½ hours, or |
| | | | until slushy. Remove from the freezer, turn |
| STEPS:- | | | | into a bowl and beat. Return to the container |
| | | | and freeze for 1½ hours. |
| 1) Using a sharp knife, trim the spring | | | | |
| onions and finely chop. Deseed and slice the | | | | 3) Repeat the beating and freezing process |
| peppers. | | | | twice more before serving in scoops, |
| | | | decorated with chocolate curls. |
| 2) Heat the groundnut oil in a preheated wok | | | | Alternatively, leave in the freezer until 15 |
| or heavy-based frying pan. Add the spring | | | | minutes before serving, and then transfer to |
| onions, garlic and peppers and stir-fry over | | | | the refrigerator to soften slightly before |
| a medium heat for 4 minutes | | | | scooping. |
| | | | |
| 3) Add the mange touts and prawns and stir | | | | NUTRITIONAL INFORMATION:- |
| fry for 4 minutes, or until the prawns have | | | | |
| changed the color. Stir in Chinese rice wine, | | | | Calories……………à |
| then transfer to four large, warmed serving | | | | €¦â€¦â€¦..150 |
| plates and serve. | | | | |
| | | | Protein……………â |
| NUTRITIONAL INFORMATION:- | | | | ‚¬Â¦Ã¢â‚¬Â¦Ã¢â‚¬Â¦Ã¢â‚¬Â¦Ã¢â‚¬Â¦6g |
| | | | |
| Calories……………à | | | | Carbohydrates…………ââ |
| €¦â€¦â€¦..203 | | | | ¬Â¦Ã¢â‚¬Â¦..21g |
| | | | |
| Protein……………â | | | | Sugars……………ââ |
| ‚¬Â¦Ã¢â‚¬Â¦Ã¢â‚¬Â¦Ã¢â‚¬Â¦28g | | | | ¬Â¦Ã¢â‚¬Â¦Ã¢â‚¬Â¦Ã¢â‚¬Â¦...21g |
| | | | |
| Carbohydrates…………ââ | | | | Fat……………†|
| ¬Â¦Ã¢â‚¬Â¦..5g | | | | ……………...6g |
| | | | |
| Sugars……………ââ | | | | Saturates…………… |
| ¬Â¦Ã¢â‚¬Â¦Ã¢â‚¬Â¦Ã¢â‚¬Â¦...4g | | | | ¢â‚¬Â¦Ã¢â‚¬Â¦Ã¢â‚¬Â¦Ã¢â‚¬Â¦..4g |
| | | | |
| Fat……………†| | | | VARIATION:- |
| …………….8g | | | | |
| | | | Omit the cinnamon and vanilla essence and |
| Saturates…………… | | | | substitute 40 g/1½ oz grated mint |
| ¢â‚¬Â¦Ã¢â‚¬Â¦Ã¢â‚¬Â¦Ã¢â‚¬Â¦1g | | | | chocolate for the plain chocolate. |
| | | | |