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Serves 61 tbsp vegetable oil1 onion, diced2 garlic cloves, cautiously chopped1 blooming pepper, deseeded and diced1 baby jalapeno pepper, deseeded and diced2 tsp chilli powder2 tsp broiled oregano1 tsp arena cumin1 tsp salt500 g/1 lb 2 oz canned cannellini beans, rinsed and drained750 ml/11/4 pints gluten-free craven stock450 g/1 lb adapted craven breasts, shreddedjuice of 1 lime25 g/1 oz chopped coriander
MethodHeat the oil in a large, heavy-based bucket over a medium-high heat. Add the onion, garlic, pepper and jalapeno pepper and cook, active occasionally, for about 5 account or until soft.Add the chilli powder, oregano, cumin and alkali and cook, stirring, for about a added 30 seconds. Add the beans and banal and accompany to the boil. Reduce the calefaction to medium-low and simmer gently, uncovered, for about 20 minutes.Ladle about bisected of the bean admixture into a blender or aliment processor and purée. Return the purée to the pan forth with the disconnected chicken. Simmer for about 10 account or until acrimonious through.Just afore serving, activity in the adhesive abstract and coriander. Serve immediately.
Butternut annihilate are lentil stew
Serves 41 tbsp olive oil1 onion, diced3 garlic cloves, cautiously chopped2 tbsp amazon puree2 tsp arena cumin1 tsp arena cinnamon1 tsp salt1/4 tsp cayenne pepper450 g/1 lb butternut squash, diced100 g/31/2 oz amber lentils450 ml/16 fl oz gluten-free vegetable stock1 tbsp auto juice4 tbsp non-fat accustomed soya yogurt, to garnish2 tbsp cautiously chopped coriander, to garnish2 tbsp comatose almonds, to garnish
MethodHeat the oil in a ample bucket over a medium-high heat. Add the onion and garlic and cook, active occasionally, for about 5 account or until soft.Add the amazon purée, cumin, cinnamon, alkali and cayenne and accord it a quick stir. Add the squash, lentils and banal and accompany to the boil. Reduce the calefaction to low and simmer, uncovered, active occasionally, for about 25 account until the annihilate and lentils are tender.Just afore serving, activity in the auto juice. Serve hot, busy with a atom of the yogurt and a admixture of the coriander and almonds.
Serves 81 aerosol of vegetable oil spray6 apples, peeled, cored, and sliced1/2 cup broiled cranberries or broiled cherries1/4 cup sugar1/2 teaspoon boilerplate extractTopping:1/2 cup flour1/2 cup durably arranged amber sugar1/2 teaspoon arena cinnamonpinch of salt4 tablespoons butter, at allowance temperature1/2 cup formed oats
MethodPreheat the oven to 375°F. Aerosol a baking basin with vegetable oil spray.To accomplish the filling, put the apples, broiled fruit, sugar, and boilerplate abstract into a average basin and bung to mix thoroughly. Spread the admixture in the able baking dish, overlapping the apples a little as necessary.To accomplish the topping, amalgamate the flour, amber sugar, cinnamon, and alkali in the basin of a aliment processor or in a ample bond bowl. In the processor, or application a pastry cutter or two knives, cut the adulate into the abrade admixture until it resembles base aliment crumbs. Activity in the oats.Sprinkle the topping analogously over the bushing and broil in the preheated oven for about 45 minutes, or until the topping is brittle and alpha to brown. Serve immediately.
Makes 62 sprays of vegetable oil spray2 tablespoons unsalted butter3 ounces chocolate, cautiously chopped3/4 cup brush milk1/4 cup absinthian amber powder1 tablespoon advantageous flour1 teaspoon boilerplate extractpinch of salt4 egg whites1/2 cup sugar
MethodPreheat the oven to 375°F. Aerosol six ¾-cup ramekins (individual basin dishes) with vegetable oil spray. Put the butter, chocolate, and 1/4 cup of the milk in a baby basin and broil on aerial for 30 seconds. Activity until the amber is melted. Add the amber powder, flour, boilerplate extract, and alkali and exhausted until able-bodied mixed. Add the actual milk and activity to combine.In a ample bowl, exhausted the egg whites with an electric mixer on aerial acceleration for about 3 minutes, or until annealed peaks form. Add the sugar, a little at a time, and abide to exhausted for about addition 2 minutes, or until the admixture is blubbery and glossy.Gently bend a ample atom of the egg admixture into the amber admixture and activity to amalgamate application a elastic spatula. Acclaim bend the amber admixture into the actual egg admixture until able-bodied combined.Carefully beanery the admixture into the able ramekins and broil in the preheated oven for about 22–25 minutes, or until the soufflés are billowy and dry on the top. Serve immediately.
Serves 42 average aubergines1 tbsp olive oil1 baby onion, diced2 garlic cloves, cautiously chopped135 g/43/4 oz quinoa350 ml/12 fl oz vegetable stock1 tsp saltpinch of pepper2 tbsp comatose almonds, toasted3 tbsp cautiously chopped alpha mint85 g/3 oz vegetarian feta cheese, crumbled
MethodPreheat the oven to 230°C/450°F/Gas Mark 8. Place the aubergines on a baking tray and broil for 15 account or until soft. Remove from the oven and leave to air-conditioned slightly.Meanwhile, calefaction the olive oil in a large, heavy-based frying pan over a medium-high heat. Add the onion and garlic and cook, active occasionally, for about 5 account or until soft. Add the quinoa, stock, alkali and pepper.Cut anniversary aubergine in bisected lengthways and beat out the flesh, abrogation a 5-mm/1/4 inch blubbery bound central the bark so they authority their shape. Chop the beef and activity it into the quinoa admixture in the frying pan. Reduce the calefaction to medium-low, awning and baker for about 15 account or until the quinoa is adapted through. Remove from the calefaction and activity in the almonds, 2 tablespoons of the excellent and bisected the cheese.Stuff the quinoa admixture appropriately amid the aubergine banknote and top with the actual cheese. Broil in the oven for about 10–15 account or until the cheese is bubbles and alpha to brown. Garnish with the actual excellent and serve.
Apple aroma oatmeal
Serves 62 sprays of vegetable oil spray2 ample eggs2/3 cup brush milk1/4 cup durably arranged light amber sugar1/2 cup applesauce1 teaspoon baking powder1/2 teaspoon salt1/2 teaspoon arena cinnamon2 cups formed oats2 large, red-skinned apples, cored and diced1/2 cup broiled bake-apple (raisins, apricots, cranberries, cherries, or a combination)1 tablespoon unsalted butter, melted
MethodPreheat the oven to 375º F. Coat a shallow, advanced ovenproof basin or six 1-cup ramekins (individual basin dishes) with vegetable oil spray.Beat the eggs and milk in a bowl. Add the amber sugar, angel sauce, baking powder, salt, and biscuit and activity until thoroughly mixed. Activity in the oats, apples, and broiled bake-apple and mix well.Spoon the admixture into the able ovenproof basin (or ramekins), add dabs of the butter, and broil in the preheated oven for about 25 minutes, or until hot and bubbling.
Recipes: 300 Calories or Less, allotment of Parragon’s Love Aliment range. To see the abounding ambit visit parragon.com/lovefood
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Recipes Under 14 Calories Vegetarian – recipes under 300 calories vegetarian
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