JEWELLED FIVE-PULSE DAL
MAKES PREPARATION TIME COOKING TIME
4 sprays one-calorie sunflower oil cooking spray
1 banana shallot, finely chopped 30g chopped pepper
4 eggs
1 tbsp 0% fat unsweetened Greek-style yogurt (see tip) a few basil leaves, chopped, or a pinch of dried herbs freshly ground black pepper
FOR THE TOPPING
Preheat the oven to 200C/ 180C fan/gas 6 and line a muffin tin with six cases. The cooked egg mixture tends to stick to the cases, so ideally use a nonstick silicone mould tray, so the contents pop out
Heasily and no oil is needed.
Heat the cooking spray in a small pan and fry the shallot and pepper until softened, about
5-8 minutes. At this point you could include any extra bits such as sautéed mushrooms or a handful of chopped spinach leaves, to wilt.
Beat the eggs with the yogurt, herbs and seasoning in a small jug, add the cooked vegetables and mix it all together. Pour the egg mixture into the six cups, half-filling each one. Sprinkle with cheese, press half a cherry tomato on top and bake for about 15-20 minutes until set.
HHNUTRITION TIP
Though these recipes use low-fat dairy, try using other unsweetened alternatives such as small amounts of full-fat dairy – which contains beneficial fats – live yogurt or even cottage cheese.
ENERGY PROTEIN
FAT SATURATED FAT CARBOHYDRATE
TOTAL SUGARS SALT 0.2g SODIUM FIBRE 0.3g
Remember to soak the pulses overnight first. You can cook them in their dried state but it can take a long time. The secret is to cook the pulses down until you end up with a thick stew, so the flavour and texture are at their very best – I dislike dal that is too liquid. Sultanas are included as I once had a dal with them added in India; they bring a sweet edge to the final dish. If you can’t find asafoetida, try fresh or dried curry leaves; if you don’t have either, no problem, it just adds a rounded flavour to the finished dish.
SERVES 4
PREPARATION TIME 30 minutes COOKING TIME 40 minutes
100g yellow split peas
100g red lentils
75g green lentils
75g mung beans
75g chickpeas
1 tsp bicarbonate of soda
10g reduced-salt vegetable stock cube
2 tbsp tomato purée
½ tsp asafoetida
5-6 curry leaves (optional)
50g juicy sultanas
4 tbsp roughly chopped coriander, plus extra to serve
FOR THE ONION SPICE MIX
1 tsp rapeseed oil
1 tsp cumin seeds
1 tsp ground turmeric
6 green cardamom pods, crushed 1 tsp garam masala
1 tsp fenugreek ½ small green chilli, finely chopped 1 onion, finely chopped
4 garlic cloves
2 tbsp chopped fresh ginger
Wash all the pulses really well in cold water, then pop into a bowl, cover with cold water, add the bicarb and stir well. Cover and place in the fridge overnight.
The next day, rinse really well and place in a clean saucepan. Just cover with cold water and bring to the boil. Skim well, turn the heat down and add the stock cube, tomato purée, asafoetida and curry leaves, if using, and simmer gently for 40-50 minutes. You may need to top up a little with boiling water.
Meanwhile, heat the oil in a nonstick sauté pan. Add the spices and chilli and cook for 1 minute over a high heat. Next add the onion, garlic and ginger and cook for
5-6 minutes.
Once the pulses are cooked, stir well and break up so the mixture thickens slightly. Add the sultanas and coriander to the pulses and remove from the heat, then leave to infuse for 15 minutes.
Serve in deep bowls topped with the onion spice mix and coriander.
HHHHHENERGY 392kcals PROTEIN 25g FAT 3.8g SATURATED FAT 0.5g CARBOHYDRATE 68g
TOTAL SUGARS 13g SALT 1g SODIUM 394mg FIBRE 11g
together the jerk seasoning with the garlic and rub this mixture over the fish fillets to coat.
Spray a heavy-based, nonstick frying pan with the oil and place over a medium-high heat. Cook the fish on each side, until the fillets colour and flake when pulled with a fork: this might be only a couple of minutes if the fillets are thin. Put the cooked, flaked fish in a bowl and keep warm.
Warm the tortillas or taco shells, add a handful of salad leaves, then divide the fish between them. Top
HHwith the red cabbage, if using, a squeeze of lime juice, a teaspoon of yogurt and some chilli.
COOK’S TIP