ΒιΆΉΤΌΕΔ

Hilary, from Harmony House Cookery School, Stillingfleet, came up with three tasty low-fat recipes: Prawns Gumbo, Chicken Pinwheels and Cinnamon Apple Gateau.

Prawns Gumbo

400g/1lb peeled prawns
454g large tin chopped tomatoes
100g/4oz okra (optional) leeks or diced celery
100g/4oz diced mixed peppers
1 onion chopped
Pinch chilli powder
Salt & pepper

Heat a solid bottomed pan and spray with oil. Fry onions until golden brown, add peppers and okra, leeks or celery, followed by tomatoes. Season to taste and sautΓ© for 30–40 minutes until soft. Add prawns 10 minutes before end. They can be raw or cooked.ΜύServe with rice and salad in small dishes as a starter or a snack.

Chicken pinwheels

4 skinless boneless chicken breasts
Filling:
4 very thin slices of ham
2 tsp pesto or sun dried tomato puree
2 tbs fresh mixed herbs or 2 tsp dried herbs
Salt & black pepper
Tomato & herb sauce:
1 small onion – chopped
400gΜύ **skinned, de-seeded and chopped fresh tomatoes
1 tbs fresh herbs – parsley, chives and thyme

Place chicken breasts between 2 sheets cling film and pound with rolling pin until five millimetres (¼”) thick.
Lay slice of ham on underside of chicken breast and spread with pesto and herbs. Tightly roll up chicken breast. Wrap each breast in a square of foil twisting the ends to seal.
Put rolls in pan of simmering water and poach for 15 minutes or bake in moderate oven 15-20 mins

Meanwhile make sauce: Heat oil in saucepan, add onion and cook until soft stirring often. Stir in the tomatoes and bring to boil and simmer for three minutes.
Puree the tomato mixture until smooth - Work the puree through a sieve.
Add a little tomato puree mixed with water or vegetable stockΜύif too thick. Stir in chopped fresh herbs (or dried herbs) and season with salt and pepper.

Unwrap chicken and slice on the diagonal. Serve with herb sauce and garnish with basil.

**ΜύTinned chopped tomatoes can be used instead of fresh. Roast red peppers can also be added for a fuller flavour

Cinnamon Apple Gateau

3 eggs
100g/4oz caster sugar
75g /3oz plain flour
1 tsp cinnamon
4 large eating apples
2 tbs clear honey
75g/3oz sultanas
2.5ml ground cinnamon
250gm/8oz low fat cream cheese
60ml/4 tbs fromage frais
10ml/2tbs lemon juice
1 tbs icing sugar

Preheat oven to 190c/375/gas5. Line 9” sandwich cake tin.
Place eggs and caster sugar in a bowl and whisk until thick and mousse like.ΜύWhen the whisk is lifted the trail should remain on the surface for 15 seconds at least).Μύ
Sift flour and cinnamon together over the egg mixture and fold in with a large spoon. Pour into the prepared tins and bake for 25-30 minutes until the cake springs back slightly.
Peel, core and slice three apples, add two tablespoons honey and a little water. Cover and cook over a gentle heat for 10 minutes. Add sultanas and cinnamon and stir well. Cover with lid and cool.Μύ
Halve the cake horizontally. Beat together fromage frais, one tablespoon of icing sugar and half the lemon juice.
Spread two thirds on top of bottom layer of cake, and then sprinkle over the apple mixture.
Spread remaining third on top of cake and cover with remaining sliced apple covered in lemon juice or dried/tinned apricots, chopped toasted hazelnuts, peaches, or any fruit of your choice.

Hilary Finney