Mega Recipe

Cooked vegetables or side salads add bulk, fiber, vitamins and minerals to your diet, but very few calories. There are, therefore, important accompaniments to your main course dish.

Courgettes with Herbs

450g/1 lb courgettes, sliced; 2 medium onions, finely chopped; 150ml tomato juice; ½ tsp basil; sprigs of parsley; salt and pepper; fresh mint, chopped

Put the courgettes and onions in a large saucepan. Add the tomato juice, basil, parsley and seasoning. Heat slowly to boiling point, reduce the heat, cover and simmer for 15 minutes. Season to taste and garnish with chopped mint. Serve hot or cold.

Festive Mushrooms

3 tbsp white wine vinegar; 2 cloves; 2 sticks cinnamon; 225g button mushrooms, sliced; 150g natural yoghurt; red pepper, chopped

Put the vinegar, cloves and cinnamon sticks in a saucepan. Heat to boiling point, reduce the heat, cover and simmer for 5 minutes. Add the mushrooms to the liquid and simmer for a further 10 minutes, with the lid off the pan, until the liquid has evaporated. Place on a serving dish, cover with the yoghurt and garnish with chopped red pepper.

Marrow Casserole

1 small marrow, deseeded and sliced; 1 medium red pepper, deseeded and slice; 2 medium courgettes, sliced, 2 medium tomatoes, sliced; 2 cloves garlic, crushed; 150ml tomato juice; 1 tsp basil; 1 tsp oregano; salt and pepper

Put all the ingredients in a large casserole. Cook at 190 degree Celsius for 45 minutes. Serve hot. Serving recommendation – jacket potatoes and any lean over-baked chop.

Curried Rice Salad

50g brown rice, cooked; 2 medium onions, chopped; 2 cloves garlic, crushed; 2 tsp curry powder; 1 tsp cinnamon; salt and pepper

Put the rice and onions into a bowl. Add the garlic and spices, mix well together and season to taste. Serving recommendation – cold meats or sliced hard-boiled eggs.

Chinese Leaf Salad

175g Chinese leaves, chopped; 1 medium onion, chopped; 1 medium apple, cored and sliced; 1 medium tomato, skinned and chopped; ½ medium green pepper, deseeded and chopped; ½ medium red pepper, deseeded and chopped; ½ tsp chervil; ½ tsp celery salt; freshly ground black pepper

Put the vegetables fruit in a salad bowl, add the herbs and seasoning, and mix well together.

By: Saraa

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