Prawn and Vegetable Spaghetti

This is an easy but delicious family meal that takes very little time to prepare making the most of succulent king prawns and your favourite vegetables.

I made up some courgetti - our first time having this in a long time, and washed and sliced some fresh Swiss Chard from my vegetable patch which worked wonderfully in this; but spinach or watercress leaves would also work well. The below served the four of us (two adults, two children under six). 

For those following Slimming World, this works out at under 2 syns per portion which is for the white wine, everything else is free and there is a lot of Speed used too. 

Prawn and Vegetable Spaghetti

Here's how:

• 300g king prawns (without the shells)
• 1 red onion
• 1 clove of garlic
• Few sprays of Fry Light either the Olive Oil or Extra Virgin Olive Oil variant
• 1 tin of chopped tomatoes
• 2 tbsp white wine (I used Vina Sol - my current tipple of choice)
• 2 tbsp capers
• Handful basil (leaves and stalks)
• Handful dill fronds
• 1 courgette
• 100g Swiss Chard, Watercress or Spinach
• 300g dried spaghetti
• Salt
• Black pepper

Firstly fill and boil the kettle for the pasta water and place a large pan on a medium heat with the few sprays of Fry Light.

Finely dice the red onion and mince the garlic and add to the pan to soften. Next add the capers and the chopped tomatoes with the white wine, season with salt and black pepper and mix. Take the stalks from the basil and finely chop and add to the sauce - this gives a great flavour to a tomato based sauce. 

Allow to cook down for five minutes. 

Now use the boiled water to completely cover the spaghetti in a large pot with a pinch of salt, stir and place onto a medium heat and cook for approximately 9-10 minutes, us until 'al dente' firm to the bite. 

While the pasta is cooking, take the time to make up courgetti. You can use a spiraliser if you have one, or you can cut the courgette into thick ribbons, and then cut long slices. 

Wash the green vegetable you are using whether that is the chard, spinach or watercress and cut into small pieces and set aside. 

When the pasta has just five minutes of cooking time remaining, add the courgetti to the pan with the sauce, and then the prawns and move around with a spatula to ensure they all get cooked well. In the last minute or two add the chard or other green veg and move around to ensure it takes on the heat of the dish. 

Once the pasta is cooked and the prawns are cooked through, use a spaghetti server to lift the spaghetti out of the saucepan and into the pan with the sauce. Once all is transferred, also add 2 tbsp of the pasta cooking water to the pasta and toss in the sauce, still on the heat. 

At this point add almost all of the basil leaves and dill fronds and allow them to be stirred through the pasta. Transfer to a serving bowl then garnish with more dill and basil; give a final seasoning of black pepper and you're ready to serve. Enjoy!

If you love pasta dishes, here are a few more you may enjoy:

• Salmon Pasta Salad
• Chicken & Chorizo Penne
• Cumberland Sausage Pasta
• Salmon & Dill Gnocchi Bake
• Smoked Salmon Carbonara
• Squash Mac & Cheese
• Seafood Spaghetti with Saffron & Chilli
• Crab & Asparagus Linguine with Parsley Pangritata
• Pastitsio - The Greek Lasagna
• Prawn & Chorizo Carbonara

Chicken Arrabiata Bake

If you are looking for some lower calorie meals, this delicious and spicy Chicken Arrabiata Bake is a great way to go. 

Each portion is about 200 calories, I serve with a green salad for me, and if you want to add some carbohydrates for the rest of the family you could either have the bake over some just-cooked pasta or some fresh crusty bread; both work well.

This has all the heat and flavour of a Pasta Arrabiata but without the calories. The melted mozzarella feels like a real treat too when you're following a lower calorie diet. 

The picture doesn't do this justice as it really tastes a whole lot better than it looks!

Chicken Arrabiata Bake

The below serves four.

Here's how:

• 400g skinless, boneless chicken thighs
• 2 cloves garlic
• 1 white onion
• 2 red chillies
• 400g chopped tomatoes
• 1 tbsp tomato puree
• Handful basil leaves and stalks
• 1 courgette
• 1 ball of mozzarella
• Salt and black pepper
• Pinch sugar
• Drizzle of olive oil, or a few sprays of Fry Light

Firstly pre-heat the oven to 180 degrees. 

Now peel and finely dice the onion and mince the garlic, and slice the red chillies and place on a low heat with the olive oil or Fry Light in a frying pan or wok.

Now take the stalks from the basil leaves and finely chop, set both the leaves and the stalks aside for the minute. 

Tear the mozzarella into thin slithers, and set aside.

Chop the courgette into bite sized pieces and also set aside.

Now take the chicken thighs, and chop into large pieces. 

By now, the onion and garlic should have softened in the pan; at this point add the chicken to the pan to gently sear. 

Now add the chopped tomatoes and tomato puree. Season well at this point and add the pinch of sugar and the basil stalks to add flavour to the sauce. 

Cook out for about five minutes, then add the courgettes and stir through.

Now transfer the contents of the pan to an oven proof dish and ensure to spread out as evenly as you can. 

Place over the mozzarella all over the dish, again trying to evenly distribute as best you can.

Chicken Arrabiata Bake

Place the dish into the oven on a middle shelf and bake for 20-25 minutes, or until the mozzarella is nicely melted and the chicken is cooked through. 

Remove from the oven and allow to stand for a minute; serve with your choice of accompaniments and garnish with a couple of basil leaves if you like. Enjoy!

If you are looking for some lower calorie meal ideas here are a few you may enjoy:

Sticky Asian Salmon

Chicken Satay Noodle Salad

Tuna Fishcakes

Vegetarian Chilli

Roasted Celeriac Soup

Beef Kofte Kebabs

Reduced Calorie Bolognese

Thai Beef Salad

Pesto Topped Haddock with Herby Couscous

Healthy Chicken Shish Kebabs

Courgetti with Meatballs

During the fat-fighting, healthy eating regime one thing I have really missed is pasta.

Pasta is usually a mainstay in our weeknight meals when I'm at work as it makes for such quick and easy meals so I've been experimenting with courgetti or courgette pasta as an alternative and this one is delicious with hearty meatballs and a quick homemade sauce.

I used Tesco Finest Beef Meatballs here as this was mid-week and they are absolutely fine but obviously if making the meatballs from scratch, the calorie count will go up or down accordingly. I also added a luxurious 10g Grana Padano grated over the top of the finished meal too, which you could leave out if you don't have the spare calories left / this would shed X calories.

The below serves two with each portion coming in at around 464 calories and this can all be cooked in the one pan too which saves on the washing up. 

Courgetti with Meatballs

Here's how:

• 2 100g courgettes
• 1 white onion
• 1 green pepper
• 200g fresh tomatoes
• 1 garlic clove
• 1 red chilli
• 10g coconut oil
• 1 tsp dried oregano
• 1 tbsp tomato puree
• 12 meatballs (I used Tesco Finest Beef Meatballs) 
• 20g Grana Padano 

Firstly use a spiraliser to make the courgetti - I have a Linea one from House of Fraser and use the middle setting for this which makes more of a tagliatelle shaped courgetti. If you don't have a spiraliser, no problem, use a vegetable peeler and make thin ribbons of pasta instead. Now set aside.

Add the coconut oil to the pan and place on a gentle heat.

Now peel and crush the garlic and dice the white onion and add to the pan. Slice the chilli and also add to the pan.

While these are softening, chop the green peppers and tomatoes which will make the basis of your sauce and set aside for the minute.

Now add the meatballs to be pan and allow to brown on each side, turning them with a wooden spoon or spatula. Once they are lightly browned, add the tomatoes and peppers, tomato puree, paprika and oregano and give a good stir.

Cook gently for twenty minutes which will allow for lovely, tender meatballs and add the courgetti for 1-2 minutes at the end. 

Courgetti with meatballs

Dish up on two plates or bowls and add the cheese on top if you're having. Enjoy!

Baby Bites Courgette and Corn Pancakes

These are a great breakfast idea for your weaning child and make a nice change from sweet pancakes. They can be whipped up in five minutes and are very popular in our house - I like them too.

I often have spiralised courgette at the minute which works really well in these along with sweetcorn, but if not you can grate some courgette instead.

The below makes enough for a couple of days and the batter keeps fine in the fridge.

Here's how:

• 50g plain flour
• 1 egg
• 150ml semi skimmed milk
• 50g courgette
• 2 tbsp sweetcorn
• Pinch of black pepper
• 1/2 tbsp oil

Firstly drizzle in the oil into a non-stick pan and place on the lowest heat to slowly warm the pan.

Sift the flour into a jug or bowl and crack in the egg, mixing with a metal fork. Slowly add the milk, a little at a time, mixing all the time, until you have a smooth batter.

Add the pepper and sweetcorn and grate in the courgette and thoroughly mix so the vegetables are evenly distributed.

Use a ladle to scoop out some batter and place into the pan. After a minute, use a spatula or egg slice to turn over, it should be starting to turn golden brown. Leave to cook on the other side and once golden on both sides remove from the heat. 

If you are keen to cut into shapes you can use cookie cutters or a knife to cut out your shapes and make a fun plate of baby food.

Baby Bites Herby Courgette and Feta Fritter Cakes

I experimented with making these like 'cakes' in the oven rather than frying as I thought they would be less calorific and greasy than the usual tupe of fritter and they came out rather well. 

As well as being a great and unusual finger food for your little one they can be enjoyed by the whole family too. They certainly went down well with my girlfriends on Saturday night who were over for a Greek feast night.

These are very easy to prepare and the below makes a good 12 cakes, they keep well in the fridge for a couple of days and are great with the below yoghurty dip or with some classic Greek Tzatziki. 

2 medium sized courgettes
1 pack of feta
1 heaped tbsp fresh chopped mint
1 heaped tbsp fresh chopped dill
1 egg
Pinch of black pepper
2 tbsp Greek natural yoghurt
Juice of 1/2 lemon

Pop the oven on at around 180.

Cut the ends off of the courgettes then grate them both into a bowl, discarding only when the floppy, middle part is left.

Squeeze out any excess moisture from the grated courgette with some kitchen towel.

Crumble in the cheese - this is a completely 'rustic' affair, so don't spend time cutting into equal shapes and sizes, just crumble in as it falls. 

Chop the mint and dill and add the bowl with the black pepper and give a good stir. 

Beat the egg in a separate bowl and add to the courgette mixture to bind and again stir.

Use a pastry brush and a little olive oil to brush the cavities of a cupcake baking tray to prevent sticking. 

Spoon the mixture evenly into each hole and once all distributed, use the back of the spoon to press down on them to ensure the 'cakes' keep their shape during cooking.

Finally place in the oven and allow to cook for 20-25 minutes or until nicely golden brown.

Whilst cooling enough for little one to handle - combine the yoghurt and lemon juice and place a teaspoon full onto a child-friendly plate with two of the cakes broken into bite sized pieces. 

Courgette, Asparagus and Bacon Tart

As we enter ‘asparagus season’ I wanted to share a very quick, easy and satisfying summer tart recipe that makes the most of the gorgeous long-stemmed vegetable.

It’s fresh, light and tasty and works with or without the bacon so can be a good offering for vegetarian friends or if you’re trying to stick to a meat-free day a week. Served with salad it is like a slice of summer on a plate. 

Here’s how:

Puff Pastry sheet

2 courgettes

Bunch of asparagus

100g crème fraiche

2 egg yolks (keep the egg whites to egg-wash pastry)

2 rashers of smoked bacon

Bunch of spring onions

1 clove garlic

25g Unsalted butter

100g Gruyere cheese

30g Parmesan

2 tbsp chopped fresh mint

1 tbsp chopped fresh flat leaf parsley

Salt & Pepper

Pop the oven on to 180⁰C and line a baking sheet with some baking parchment or greaseproof paper. 

Roll the pastry onto this to make the tart base, pierce all over with a fork and top with another sheet of greaseproof paper and a baking sheet to help keep the shape the same all round. Once the oven is hot, place pastry in for 20 minutes, remove from the oven, take off the baking sheet and greaseproof paper and return to the oven for five more minutes, until golden brown.

Chop the spring onions and bacon and crush the garlic and fry gently in some melted butter then remove from the heat.

In a bowl, combine the egg yolks, crème fraiche, and most of the grated Gruyere and Parmesan – saving some to top the tart and most of the mint and parsley, retaining some for garnish. 

Add the bacon and spring onions and a generous sprinkling of salt and pepper and give a good stir.

Snap the ends of the asparagus spears off to remove the bitterness and blanch in boiling water for 1 minute then remove and drain. Use kitchen towel to absorb any retained water or moisture to prevent your tart from having the dreaded soggy bottom!

Using a vegetable peeler create thin ribbons of courgette and set to one side.

Once the pastry has cooled for 10-15 minutes spread over half of the cheese mixture, leaving a 1.5cm border around the edge. 

Scatter the courgette ribbons to cover the cheese mixture then place the asparagus over the top in whichever pattern you fancy then top with the remaining cheese and crème fraiche mixture.

Return to the oven for 10-15 minutes until the cheese has melted and serve immediately with a simple salad.

Applewood Spreadable Challenge: Creamy Pea, Courgette and Mint Risotto

This is the second of three recipes I’ve devised for the Applewood Spreadable #SpreadStirShare challenge to create delicious family recipes using Applewood Spreadable. My first was Cheesy Pea, Leek and Pancetta Gnocchi Bake and this time it’s a Creamy Pea, Courgette and Mint Risotto. Perhaps a little summery and certainly a classic combination – but with the addition of crème fraiche and Applewood Spreadable it makes for a rich, luxurious, creamy tasting risotto – and that for me, never goes out of season.

I served this with a portion of rocket and some homemade garlic toasts (French stick sliced diagonally, rubbed with a halved garlic clove all over and drizzled with a tiny bit of olive oil then griddled on a high heat for 1-2 minutes on each side) and it served four of us.

Here’s how:

5 spring onions

1 large garlic clove

75g fresh peas

2 small courgettes

2 tbsp fresh mint

1-1.5 pints chicken stock

1 glass dry white wine

2 tbsp crème fraiche

1 tbsp Applewood Spreadable

250g Arborio rice

Salt & pepper to taste

2 tbsp olive oil

Firstly crush your garlic and chop the spring onions and add this to the pan on a medium heat with the olive oil until starting to soften.

Slice the courgettes on a diagonal and add to the pan and allow to fry until a little crisp and golden on each side, then remove the courgettes and keep to the side, covered to keep warm.

Next add the rice to the pan and use a wooden or plastic spoon to move around to ensure all rice gets coated with the oil. Allow to cook for about five minutes and then add the wine to the pan with a good pinch of salt and pepper.

Once the wine has been almost completely absorbed, add a ladle full of the chicken stock, keep stirring and continue the process for the next fifteen minutes or so, adding more stock as it is absorbed. (My Dad and I have an ongoing argument about whether or not the stock should be heated before adding to risotto – I say it doesn’t matter, he disagrees – if anybody has any thoughts do feel free to share!)

Once you have used about a pint of the stock, taste the rice to see if it is beginning to soften enough to your particular taste. Different rice seems to respond in different ways and needs varying amounts of stock, so continue to taste until the rice has become soft enough throughout.

Now you need to add the peas and stir through and then return the courgettes to the pan too and cook for a further few minutes, stirring all the while. Now add the Applewood Spreadable and as much of the crème fraiche as you fancy – 2 tbsp makes for a rich and creamy texture which I adore, but if you don’t want it to creamy, then just reduce the amount.

Taste once more and add seasoning accordingly. Chop up the mint and stir through about half to the dish, then once it’s been dished up, add a final flourish of mint leaves to each portion for some added zing and freshness. Enjoy!

To find out more about Applewood Cheese, Applewood Spreadable and the #SpreadStirShare challenge as well as keeping up with the other recipes from some fabulous other bloggers check out the Applewood news blog: http://applewoodcheese.co.uk/blog.php

Chicken and Chorizo One Pot

Aside from a little pre-frying and chopping the majority of the cooking for this is all done in one pot which is always a winner.

Most butchers and supermarkets sell thighs in a packet, sometimes along with drumsticks and they are usually more economical than breast meat – not to mention fattier, hence filled with far more flavour.

This is a warming, casserole packed full of flavour and is lovely on cold winter nights. I served it, this week, with some simple plain boiled rice and salad, but you could have it alone with fresh bread or with potatoes.

The chorizo gives a Spanish hue and with that end, I added a splash of Cava, purely as I had some in the fridge, but any dry white wine will do.

Serves 4:

Here’s how:      

8 chicken thighs or drumsticks

200g chorizo

1 onion

2 cloves garlic

1 courgette

Tin of cannellini beans

2 tbsp Cava or dry white wine

1 tin of chopped tomatoes

2 tbsp dried thyme

1 red chilli

½ cup of chicken stock

Salt and black pepper

2 tbsp hot paprika

Firstly slice the onion and chill and crush the garlic and add to a casserole dish. Chop the courgette into small cubes and add to the dish. Drain the beans and add to the dish with the chopped tomoates and the cava or wine.

Next chop the chorizo into small chunks, and add to a pan on a medium heat – no oil is needed here. While these are cooking, pour a couple of tablespoons of olive oil onto a chopping board and season liberally with the salt and pepper. Then add 1 tbsp each of the dried thyme and the paprika and coat each of the chicken pieces in the oil.

Once the chorizo is seared, use a slotted spoon and add to the casserole dish.

In the same pan, sear the chicken pieces 2-3 at a time, ensuring to sear all over. Then add each piece to the casserole dish.

Finally add the ½ cup of stock to the dish and stir through to ensure each piece of chicken is covered with the liquid and stir through the remaining herbs and spices, salt and pepper.

Place the lid on top and cook for 45 minutes to an hour at 180 degrees. If you prefer a thicker consistency you can add a little cornflour in towards the end, but it is a lovely juicy consistency perfect with rice or bread. Enjoy!

Greek Briam - Glorious Summer Vegetable Stew

Briam is a wonderful Greek vegetable stew that can be adapted according to what's in season - or in the larder. It's a great vegetarian main course that takes very little preparation but tastes fabulous and is economical too.

I've experimented with recipes from several online sources as well as one from The Food and Cooking of Greece - a wonderful book which gives lots of information about ingredients used in Greek cookery and the history and origin of many dishes. With a little trial and error, the below recipe is the one I believe most resembles the delectable dish I associate with my beloved Corfu and glorious hot summer nights. 

This will serve four people with rice and some fresh, crusty bread. 

Here's how:

200g peeled potatoes
1 tin chopped tomatoes
Handful fresh cherry tomatoes
1 courgette
1 onion
1 green pepper
3 cloves garlic
1 carrot
1 bay leaf
1tbsp dried oregano
1tsp sea salt
Pinch of peppercorns
1/2 glass of red wine 
Couple strands of celery
1/2 pint of vegetable stock

Firstly peel the potatoes and chop into small cubes, rinse then parboil. 

In the meantime slice the onions and garlic and add to a deep casserole dish. Halve the courgette and then halve again and chop into equal discs about the thickness of a pound coin and throw into the dish.

Cut the pepper into similar sized chunks as the courgette and cut the tomatoes in half and add both. 

Peel the carrot and chop into fine oblongs. Chop the celery and add both to the casserole dish.

Add the tin of tomatoes, the drained potatoes (drain when you can pierce the flesh with a fork easily) and the red wine.

Add the bay leaf, seasoning and oregano and pour over the vegetable stock and 2 tbsp olive oil and give a good stir. Place the lid on and pop into the oven for 2.5 hours at around 150-160 degrees. Remove the lid for the last 30 minutes of cooking and stir every 40 minutes or so.