Lean British beef, lamb, pork and milk naturally contain vitamin B12
Vitamin B12 can help reduce
tiredness and fatigue
A varied and balanced diet and a healthy lifestyle are recommended for good health
Healthy recipes
We have selected these delicious recipes as none of them are high (red), in fat, saturated fat, salt or sugars as defined by UK government in respect of food labelling.
Chimichurri-style Steak with Griddled Vegetables
Prep time: 15 mins
Cook time: 18 mins
Serves 4 people
Ingredients
4 lean British thin cut sirloin beef steaks
½ teaspoon rapeseed oil
For the Chimichurri-Style Dressing:
3 tablespoons freshly chopped parsley
3 tablespoons freshly chopped coriander
1 large garlic clove, peeled
Juice of ½ lemon
1 teaspoon dried chilli flakes or 1 small chilli, deseeded and finely chopped
3 tablespoons natural low-fat yogurt
For the Griddled Vegetable Salad:
2 medium courgettes, sliced
½ teaspoon rapeseed oil
100g small plum or cherry tomatoes
200g bulgur wheat
1 small red onion, peeled and finely chopped
200g tenderstem broccoli
120g pack baby spinach leaves
1 tablespoon freshly chopped parsley
Zest of ½ lemon
Method:
- Remove the steaks from the fridge at least 10 minutes before cooking to bring up to room temperature. Season and set aside.
- For the chimichurri-style dressing; combine all the ingredients in a food processor or blender. Pulse or blend at high speed until combined then set aside.
- Heat a large non-stick griddle pan over high heat for a few minutes until hot. Put the courgettes in a large bowl, add the oil and toss gently. Cook for 2-3 minutes, in batches, tossing frequently. Add the cherry tomatoes towards the end of the cooking time to heat through. Season. Remove the vegetables from the pan and keep warm.
- Put the bulgur wheat and onion in a large microwave proof bowl and add 250ml hot water. Cover with cling film and microwave on HIGH for 4 mins. Cover and set aside for a further 5 minutes for the grains to absorb the water.
- Cook the broccoli in boiling water for 2-3 minutes, drain and add to the griddled vegetables.
- Rub the steaks on both sides with the oil and season. Cook the steaks for 2-3 minutes on each side for medium, set aside for 1 minute, then thinly slice.
- Combine the roasted vegetables with the bulgur wheat and spinach leaves. Arrange the sliced steak on top of the warm salad, sprinkle with freshly chopped herbs and lemon zest. Drizzle with the herb dressing and serve immediately.
Tip:
Alternatively, cook the steaks under a preheated, moderate grill. No griddle pan for the vegetables? Use a traditional non-stick pan instead.
If preferred, replace the bulgur wheat with wholegrain rice.
Tutti Fruity Berry
Smoothie
Prep time: 10 mins
Cook time: No cooking required
Serves: 2 people
Ingredients
200ml semi-skimmed milk
1 x 150g pot natural low fat yogurt
200g berries fresh or frozen, such as blueberries, raspberries, strawberries, blackberries
Extra berries, to decorate, optional
Method:
- Whizz all the ingredients in a blender.
- Pour into glasses and serve. If preferred, decorate with additional berries on top.
Moroccan-Style
Kebabs
Prep time: 15 mins
Cook time: 35 mins
Serves 4 people
Ingredients
1 x 440g pack lean British lamb leg steaks, fat removed and cut into 2cm cubes
1 teaspoon ground cumin
2 teaspoons ground coriander
1 teaspoon ground paprika
Juice of ½ lemon
2 teaspoons freshly chopped mint
For the Grained Salad:
1 small red onion, peeled and cut into wedges
2 small, sweet peppers, deseeded and cut into large chunks or 4cm pieces
2 medium courgettes, roughly diced
75g cherry tomatoes
1 x 400g can chickpeas in water, drained
1 teaspoon rapeseed oil
200g wholegrain couscous
4 tablespoons freshly chopped mint
4 tablespoons freshly chopped parsley
100g fresh pomegranate seeds
For the Tangy Dressing:
4 tablespoons natural low fat yogurt
¼ teaspoon ground cumin
Zest of ½ lemon
1 tablespoon cold water
4 metal or wooden skewers (soaked in cold water for 20 minutes)
Method:
- In a large bowl mix the spices, lemon juice and mint together, add the lamb, season and stir to coat. Cover and set aside in a cool place or in the fridge.
- Preheat the oven to 220°C, 200°C Fan, Gas Mark 7. Put the onions, peppers, courgettes, cherry tomatoes, chickpeas and oil in a non-stick roasting tin, season and gently toss. Roast for 30-35 minutes, stirring occasionally. Alternatively, roast the vegetables in a large air-fryer, according to the manufacturer's instructions.
- For the dressing, whisk all the ingredients together and set aside.
- Preheat the grill to moderate. Thread the lamb cubes evenly onto the skewers and cook for 12-16 minutes, turning once, until the juices run clear. Set aside to rest for 1-2 minutes.
- Prepare the couscous according to the packet instructions, drain and transfer to a large bowl. Add the roasted vegetables, the remaining herbs and pomegranate seeds. Stir together combine and transfer to a large serving plate.
- Arrange the kebabs on top of the salad, add the dressing and serve.
Tip:
If preferred, replace the individual spices with 1-2 tablespoons of prepared Moroccan or Ras el hanout seasoning.
Sticky Ginger Beef and Sesame Meatballs with Chilli Edamame
Prep time: 15 mins
Cook time: 15-20 mins
Serves: 2 people
Ingredients
250g British beef mince (5% fat)
2 balls stem ginger, grated plus 2 tablespoons of the syrup from the jar, reserved
1 tablespoon sesame seeds
1 bunch spring onions, finely chopped
2 teaspoons rapeseed oil
2 teaspoons dried chilli flakes, or depending on heat preference
150g frozen edamame beans
2 tablespoons reduced salt soy sauce
1 x 250g pack brown microwave rice or 150g brown rice noodles, cooked
Method:
- Prepare the meatballs; in a large bowl put the mince, stem ginger and ¾ of the sesame seeds, half the spring onions and season. Gently mix together to combine, then shape into 8 evenly sized golf balls.
- Heat the oil in a large non-stick frying pan and cook the meatballs for 10 minutes, turning frequently.
- Meanwhile, cook the edamame beans according to the packet instructions, then toss through the chilli flakes. Cover, keep warm and set aside.
- Reduce the heat under the meatball pan and add the soy sauce and the reserved ginger syrup and splash of colder water. Reduce the heat and simmer for 2-3 minutes.
- Garnish the meatballs with the remaining spring onions and sesame seeds then serve with the rice or noodles, edamame beans and sauce from the pan.
Caramelised Banana Split Overnight Oats
Prep time: 5 mins plus overnight soaking
Cook time: 5 mins
Serves: 2 people
Ingredients
2 tablespoons honey
2 small ripe bananas, sliced
100g British porridge oats
50g low fat natural yogurt
300ml semi-skimmed milk
2 tablespoons chia seeds
1 teaspoon vanilla extract
To Serve:
40g chopped walnuts, optional
200g blueberries, optional
Method:
- In a small saucepan, add the honey and cook over medium heat for 5 minutes until the honey is caramelised. Add the bananas, toss to coat and remove the pan from the heat.
- In a medium bowl, add the oats, yogurt, milk, chia seeds and vanilla extract. Stir gently. Add half the bananas, mash slightly and stir into the oat mix. Divide equally into two jars and top with the remaining bananas and refrigerate overnight.
- The following morning, add the chopped walnuts and blueberries, if used and serve.
Lamb Koftas
Pittas
Prep time: 20 mins
Cook time: 10-15 mins
Serves 2 people
Ingredients
250g British lamb mince (10% fat)
1 red onion
2 teaspoons dried oregano
3 tablespoons red wine vinegar
Pinch salt
1 cucumber
2 large vine tomatoes
150g 5% fat Greek yogurt
2 wholemeal pitta breads
4 long wooden skewers, soaked in cold water for 20 minutes
Method:
- Finely dice or grate one half of red onion and transfer to a bowl. Slice the remaining half into thin moons and transfer to another bowl.
- To make your kofta, in large bowl mix together the mince and 1 teaspoon of oregano, the diced or grated red onion. Season. Divide the mixture into four balls and mould around your skewers. Pop in the fridge to rest.
- In a medium bowl add the vinegar and the remaining onion and oregano. Add a pinch of salt. Set aside to pickle while you prepare the salad and yogurt.
- Take half the cucumber and roughly chop into 1–2cm chunks, depending on your preference. Do the same with the tomatoes and then add to a serving bowl with the reserved sliced onions Toos gently.
- Grate the remaining cucumber half and squeeze out as much water as you can and add to the Greek yogurt. Season to taste, if required. Preheat the grill to medium
- Cook the koftas on a foil-lined grill pan for 10–12 minutes, turning halfway through.
- 2–3 minutes before the koftas are ready, add the pittas under the grill to warm through. Slice open and fill with all your components — lamb kofta, tomato salad mix and yogurt, or serve on the side for scooping up!
Berry Blast Smoothie
Prep time: 5 mins
Serves 2 people
Ingredients
100g 5% fat Greek yogurt
150ml semi-skimmed milk
200g frozen or fresh mixed fruit berries
2-3 ice cubes
1 banana, peeled
2 tablespoons chia seeds
Method:
- To a blender, put all the ingredients to a blender and blend until smooth.
- Pour into 2 glasses and serve immediately.
Tropical Fruit Smoothie
Prep time: 5 mins
Cook time: 2-3 mins
Serves: 2 people
Ingredients
200g frozen tropical fruit: mango, pineapple and papaya (or any mix of your choice)
100ml 5% fat Greek yogurt
150ml semi-skimmed milk
Zest and juice of 1 lime
50g toasted flaked almonds
Method:
- Blend the fruit, yogurt, milk, and lime zest and juice in a blender or smoothie maker on the pulse setting until smooth. Add a more milk if required.
- Add most of the almonds, reserving a few for garnish and blend again.
- Pour into glasses and serve with the remaining almonds, slightly crushed on top.
Blueberry and Greens Smoothie
Prep time: 5 mins
Serves: 2 people
Ingredients
100g 5% fat Greek yogurt
100ml semi-skimmed milk
200g blueberries
1 small banana, peeled
25g baby spinach leaves
2 tablespoons milled flax seed (linseed)
Dash maple syrup, optional
2-3 ice cubes
Method:
- Put all the ingredients except the ice into a blender and mix well. Add the ice and pulse blender until smooth.
- Pour into glasses and serve immediately.
Steak Bowl with Veggies and Mixed Grains
Prep time: 10 mins
Cook time: 4-6 mins, plus resting time
Serves 1 person
Ingredients
100g lean British beef thin cut or minute steak, trimmed of fat
1 teaspoon rapeseed oil
100g mixed grains or pulses e.g. Spanish-style mixed grains and rice
50g carrot, peeled and grated
45g cherry tomatoes, halved
20g watercress leaves
50g sweet pepper, deseeded, cored and thinly sliced
20g Feta cheese
Lemon wedge, to garnish
Method:
- Heat a medium non-stick pan over moderate heat. Brush the steak with the oil on both sides and cook for 1-2 minutes on each side (for medium). Allow to rest for 1-2 minutes, then thinly slice.
- Cook the grains according to packet instructions.
- Build your bowl with the grains, carrot, tomatoes, watercress, pepper and cooked steak.
- Crumble over the Feta and finish with a squeeze of lemon juice.
Slow Cooker Lamb and Butternut squash tagine
Prep time: 20 mins
Cook time: 3 1/2 hours
Serves: 4 people
Ingredients
400g lean British boneless lamb leg steaks, trimmed of fat and diced
2 tablespoons rapeseed oil
2 teaspoons ground cumin
1 teaspoon ground coriander
2 onions, peeled and finely chopped
2 garlic cloves, peeled and crushed
3 teaspoons prepared harissa paste
1 x 400g can chopped tomatoes
2 tablespoons tomato purée
750ml reduced salt hot vegetable stock
1 x 400g can chickpeas in water, drained
1 x 30g bag of fresh coriander, leaves and stalks chopped separately
500g butternut squash, peeled, deseeded and cut into chunks
1 lemon, cut into quarters
75g dried apricots, roughly chopped
To serve:
Wholewheat couscous, or your favourite grains or pasta
Method:
- Heat 1 tablespoon oil in a large non-stick frying pan over medium heat and brown the lamb with the ground cumin and coriander. Transfer to the slow cooker.
- Using the same frying pan, add the remaining oil and fry the onion, garlic and harissa paste for a few minutes until softened before transferring to the slow cooker with the lamb.
- Add the chopped tomatoes, tomato purée and 250ml of stock to the slow cooker. Cover and cook on HIGH for 2 hours.
- Add the chickpeas, coriander stalks, butternut squash, lemon, apricots and the remaining stock.
- Stir well, cover and cook on HIGH for a further 1.5 hours, or until the lamb is tender and the sauce is a good consistency.
- About 20 minutes before serving, season, if required and add the freshly chopped coriander leaves.
- Serve with wholewheat couscous, or your favourite grains, or pasta.
Tip:
This tagine recipe is great for batch cooking, as it freezes well.
Steak with Smoky sweet potatoes and kale salad
Prep time: 20 mins, plus marinating time
Cook time: 27-34 mins, plus resting time
Serves 4 people
Ingredients
4 lean British beef thin cut or minute steaks (100g each), trimmed of fat
3-4 medium sweet potatoes, peeled and cut into chunks (approx 500g peeled weight)
2 medium red onions, peeled and cut into small wedges
2 tablespoons rapeseed oil
2 teaspoons smoked paprika powder
3 garlic cloves, peeled and crushed
For the salad:
120g kale or cavolo nero leaves, chopped and rinsed
Juice of ½ lemon
1 x 250g punnet cherry tomatoes, cut into halves
1 large cucumber, cut into bite-sized chunks
Extra lemon wedges, to serve
Method:
- Preheat the oven to 200°C, 180°C Fan, Gas Mark 6.
- Place the sweet potato and red onions into a large ovenproof dish. Add 1 tablespoon of oil, the smoked paprika and garlic. Season and gently toss together.
- Roast for 25-30 minutes tossing the vegetables occasionally, until tender and caramelised. Remove, cover, and set aside.
- For the kale salad, place the kale in a large salad bowl and ‘massage’ the kale or cavolo nero leaves with lemon juice and a pinch of salt. Add the tomatoes, cucumber and 2 teaspoons oil. Set aside.
- Heat a non-stick frying pan over moderate heat until hot. Brush the steaks with the remaining oil and season on both sides. Cook the steaks for 1-2 minutes on each side (for medium) and allow to rest for 1-2 minutes before slicing.
- Serve the steak tossed through with the warm smoky sweet potatoes and kale salad. and garnish with the lemon wedges.
Tip:
If preferred, as an alternative, substitute sweet potatoes for butternut squash, or try half and half!
Steak
Tagliata
Prep time: 10 mins
Cook Time: 15-20 mins
Serves: 2 people
Ingredients
2 British beef minute steaks (100g per person)
2 teaspoons rapeseed oil
200g new potatoes, cut in half
200g cherry tomatoes on the vine
10g fresh parsley, finely chopped
Zest and juice of 1 lemon
20g grated Parmesan
60g bag baby rocket leaves, to serve
Method:
- Remove the steaks from the oven at least 10 minutes before cooking. Preheat the oven to 200°C, 180°C fan, Gas Mark 6. Brush your steaks lightly with a little of the oil and season.
- Bring a large pan of water to a boil, add the potatoes and boil for 10–12 minutes until cooked, or until a sharp knife goes through easily. Pop the tomatoes on a baking tray and roast for 15–20 minutes.
- To make the dressing for your potatoes, put the parsley in a large bowl with the remaining oil, lemon zest, half the lemon juice and the Parmesan. Mix well and season.
- Drain the potatoes, return to the pan and leave to steam dry for 2 minutes then add to the dressing ingredients. Toss well, cover and set aside.
- Toss the rocket leaves with the remaining lemon juice and divide between two plates with the potatoes and roasted tomatoes.
- Heat a non-stick pan over a high heat and cook the steaks for medium, cook for 1-2 minutes on each side.
- Slice the steaks, arrange on the plates with the salad and serve.
Spicy Kimchi Beef Noodle Soup by Zena's Kitchen
Prep time: 20 mins
Cook time: 2 hours
Serves: 4 people
Ingredients
For the broth:
360g lean British beef stewing steak
2 teaspoons vegetable oil
1 onion, peeled and cut into eighths
3 large garlic cloves, peeled and smashed
20g fresh root ginger, peeled and sliced
2 large vine tomatoes, cut into eighths
1 tablespoon gochujang, or red chilli paste
1 L very low-salt beef or chicken stock
2 teaspoon reduced sodium light soy sauce
60g prepared kimchi
1 large carrot, peeled and quartered
For the soup:
200g tenderstem broccoli, ends trimmed and halved lengthways
100g chopped fresh kale
2 x 300g packs wholewheat noodles
1 small handful freshly chopped coriander
Method:
- Bring a medium pot of water to the boil over a high heat. Add the steaks and return the water to the boil.
- Reduce the heat to medium and simmer for 3 to 5 minutes, or until the foam floats to the surface of the water.
- Drain the steaks and rinse under cold water until cool to the touch, then set aside. Wipe out the pot, set it over a medium-high heat and the oil. Once hot, add the onion, garlic, ginger and tomatoes and cook, stirring occasionally, for 3 to 5 minutes, or until the tomatoes begin to break down.
- Add the gochujang or red chilli paste and cook, stirring frequently, for 30 seconds, then add the stock, light soy sauce, kimchi, carrot and blanched beef.
- Increase the heat to high and bring the soup to a rapid simmer. Reduce the heat to low, cover and cook for 1 ½ to 2 hours, or until the beef is fall-apart-tender.
- Carefully remove the beef and carrots and transfer them to a chopping board. Pull the beef apart into large chunks and thinly slice the carrots.
- Strain the soup into a large bowl, pressing down on the solids to release all the juices, then pour the strained broth back into the pot.
- Return the beef to the broth and keep warm over a low heat while you prepare the rest of the soup components.
- Steam the broccoli and kale for 4 minutes, or until tender. Boil the noodles according to the package instructions, then rinse under cold water and drain.
- Divide the noodles between large soup bowls. Top with the broccoli, kale and carrot slices, then ladle over the beef and broth. Finish with fresh coriander then serve and enjoy.
Keema
Jacket Potatoes
Prep time: 10 mins
Cook time: 30-35 mins
Serves: 4 people
Ingredients
225–375g prepared lamb keema
1 teaspoon oil
4 medium baking potatoes, washed
150ml good hot low salt lamb or vegetable stock
To garnish:
Thick low fat Greek yogurt
Freshly chopped coriander leaves
Method:
- Prick the potatoes several times all over with a fork and arrange on a microwave-proof dish lined with absorbent kitchen paper. Cook in a microwave on HIGH, for the time given in your manufacturer’s handbook. Preheat the oven to 220°C, 200°C fan, Gas Mark 7.
- Rub the potatoes with the oil, transfer to the top shelf of the oven and continue to cook for a further 20 minutes or until the skin becomes crispy. Turn halfway through cooking. Alternatively, microwave on HIGH, according to the timings in your microwave handbook.
- Meanwhile, put the lamb keema in a large non-stick pan with the stock and heat gently for 3–4 minutes until piping hot, breaking up the mixture with a wooden spoon.
- Split the potatoes, spoon over the keema and garnish with the yogurt and coriander before serving.
Roast Beef with Caramelised Shallots and Beetroot
Try this tasty roast beef recipe with your family's favourite beef roasting joint. Served with caramelised shallots, beetroot and a herby wholegrain couscous - it's too good to just save for Sunday.
Prep time: 25 mins
Cook time:
Rare: 20 mins per 450g plus 20 mins
Medium: 25 mins per 450g plus 25 mins
Well done: 30 mins per 450g plus 30 mins
Serves 6 people
Ingredients
1 x 1.4kg lean beef roasting joint (we used topside)
1 small butternut squash, peeled, deseeded and cut into medium-sized cubes
1 x 400g pack small shallots, peeled and left whole
2 garlic cloves, peeled and crushed or grated
1 teaspoon ground paprika
2 x 250g packs cooked baby beetroots (not in vinegar), cut into small quarters
For the herby wholegrain couscous:
300g wholegrain couscous
½ teaspoon ground paprika
500ml hot low salt vegetable stock
75g frozen garden peas or soya beans, defrosted
4 tablespoons freshly chopped parsley or mint
Method:
- Preheat the oven to 190°C, 170°C Fan, Gas Mark 5.
- Put the butternut squash, shallots and garlic in a large non-stick roasting tin, season and toss lightly.
- Position the beef joint on top of the vegetables and rub the joint all over with the ground paprika. Roast uncovered for the preferred cooking time, basting occasionally with any meat juices from the pan.
- 30 minutes before the end of the cooking time add the beetroot to the vegetables.
- Meanwhile, prepare the wholegrain couscous. Put the couscous in a large non-stick saucepan, add the paprika and dry toast for 2-3 minutes, stirring occasionally. Add the stock, bring to boil, reduce the heat, cover, and simmer for 10 minutes, or until all the liquid is absorbed.
- Add the peas or bean, season and stir well.
- Transfer the beef to a warm plate, cover and set aside to rest. Toss the roasted vegetables through the couscous with the herbs.
- Thinly slice the beef and serve the slices with the herby couscous and drizzle with any meat juices from the pan.
Tip:
Use any leftover cooked roast beef in stir-fries, curries, or as filling for sandwiches or wrap. Do ensure your leftover beef is piping hot before serving.
Roast Lamb with Citrus Vegetables
A traditional roast lamb recipe that deserves centre-stage on your dinner table. Delicious lamb leg roasted with baby carrots, new potatoes and tenderstem broccoli tossed in a citrus and garlic mix.
Prep time: 20 mins
Cook time:
Medium: 25 mins per 450g plus 25 mins
Well done: 30 mins per 450g plus 30 mins
Serves: 6 people
Ingredients
1 x 1.4kg lean whole lamb leg joint
3 sprigs fresh rosemary leaves
Zest and juice of 2 small oranges
4 garlic cloves, peeled and crushed
1 x 750g pack baby new potatoes, cut into quarters
2 x 150g packs baby carrots, trimmed and peeled, if preferred
4 small red onions, peeled and cut into quarters
3 sprigs fresh rosemary leaves
1 x 200g pack purple or green tender stem broccoli stalks, trimmed
Freshly chopped parsley, to garnish
Method:
- Preheat the oven to 190°C, 170°C Fan, Gas Mark 5.
- In a small bowl mix together the orange zest, juice and garlic together.
- Put the vegetables, except the broccoli in a large non-stick roasting tin, season and spoon half the citrus mixture over the vegetables. Toss lightly.
- Lightly score the surface of the lamb joint, stud with the rosemary leaves, season well and position on top of the vegetables. Roast uncovered for 1-1½ hours or depending on how you like your lamb. Cover with foil, if browning too quickly.
- Remove the roasting tin from the oven and remove the joint. Transfer to a warm plate, cover with foil and leave to rest for 15-20 minutes.
- Add the broccoli around the vegetables and spoon over the remaining citrus mixture. Return to the oven and roast uncovered for a further 15-20 minutes.
- Remove the vegetables from the oven. Lightly crush the potatoes.
- Carve the lamb into thin slices and serve with the remaining roasted vegetables, garnished with freshly chopped parsley and any meat juices from the pan.
Tip:
Use any leftover cooked roast lamb in stir-fries, curries, or as a filling for sandwiches or flatbread. Do ensure your leftover lamb is piping hot before serving.
Roast Pork with Mixed Grains and Rainbow Vegetables
Serve up a great tasting, colourful and fuss-free meal for six people with this easy roast pork recipe. If there are any cooked pork leftovers use them up in stir-fries, curries and taco fillings.
Prep time: 25 mins
Cook time: 30 mins per 450g plus 30 mins
Serves 6 people
Ingredients
1 x 1.4kg lean pork loin joint, skin scored with a sharp knife
4 red onions, peeled and cut into quarters
2 fresh bay leaves, optional
100ml hot low salt vegetable stock
For the mixed grains and rainbow vegetables:
1 large red pepper, cored, deseeded and cut into medium chunks
1 large yellow pepper, cored, deseeded and cut into medium chunks
1 large orange pepper, cored, deseeded and cut into medium chunks
2 medium courgettes, cut into medium chunks
Low calorie cooking spray
2 x 250g pouches wholegrain rice and quinoa mix
1 x 100g pack baby spinach leaves
2 tablespoons freshly chopped parsley
Method:
- Preheat the oven to 190°C, 170°C Fan, Gas Mark 5.
- Put the onions in a large non-stick roasting tin. Place the joint on top of the onions and season well. Add the bay leaves and pour the stock around the onions. Roast uncovered for 1-1½ hours.
- Put the peppers and courgettes in a non-stick roasting tin, spray with the low calorie cooking spray, toss gently, season and roast for 40 minutes on a separate oven shelf, shaking occasionally.
- Remove the roasting tin with the pork from the oven. Transfer to a warm plate, cover with foil and leave to rest for 15-20 minutes.
- Meanwhile, prepare the rice according to the pack instructions, transfer to a large bowl and toss through the peppers, courgettes and onions from the roasting tin, spinach leaves and herbs. Season well.
- Thinly slice the pork and serve on top of the mixed grains and rainbow vegetables. Spoon over any meat juices from the roasting tray and serve.
Tip:
Use any leftover cooked roast pork in stir-fries, curries, or as a filling for sandwiches or tacos. Do ensure your leftover pork is piping hot before serving.
Fruit
Milkshake
Prep time: 10 mins
Serves: 1 person
Ingredients
3 tablespoons mixed fresh or frozen berries (strawberries, raspberries, blueberries, etc)
½ teaspoon runny honey
200ml semi-skimmed milk
Method:
- Place the berries, honey and milk into a blender and whizz together until smooth.
- Strain into a large glass and serve.
Super Berry
Smoothie
Prep time: 10 mins
Serves: 1 person
Ingredients
175ml semi-skimmed milk
100g low fat natural plain yogurt
80g fresh or frozen berries
1 tablespoon rolled oats
Method:
- Whizz all the ingredient in a blender, pour and serve, decorated with additional berries, if preferred.
Yogurt and Fruit Purée Breakfast
Prep time: 15 mins
Serves: 4 people
Ingredients
400g reduced fat Greek-style yogurt
320g any fruit combination- dessert apples, bananas, blueberries, strawberries or raspberries, fresh or frozen
3 tablespoons cold water
75g rolled oats
¼ teaspoon ground cinnamon, optional
1 tablespoon linseed mix
50g chopped hazelnuts
Fresh blueberries, to garnish
Method:
- Prepare your fruit if using fresh fruit, e.g., peel, core and roughly chop apples, peel and slice banana and hull berries.
- Place the fruit in a saucepan with the water. Gently heat for a few minutes and bring to simmering point to make a purée. Stir gently.
- Mix the oats, cinnamon (if used), coconut or linseed mix and nuts together (for extra flavour and crunch toast these ingredients over a medium heat in a dry non-stick frying pan).
- Place 4 dessertspoons of yogurt in the base of 4 wine or sundae dishes. Layer 4 dessertspoons of the fruit purée then 2 dessertspoons of the crunch oat mixture. Repeat the layers and finish with the fresh blueberries.
BEEF FAJITAS WITH SWEETCORN SALSA
Prep time: 20 mins
Cook Time: under 20 mins
Serves: 4 people
Ingredients
400g thin cut beef steaks, trimmed of fat and cut into strips
½ each red, yellow and green pepper, deseeded, cored and cut into thin strips
1 small onion, peeled and sliced
2 garlic cloves, peeled and finely chopped or 1tsp garlic purée
2 tablespoons Fajitas or Mexican seasoning
Juice of 1 lime
2 teaspoons rapeseed or sunflower oil
For the Sweetcorn Salsa:
1 x 165g can sweetcorn in water, drained
2 medium tomatoes, roughly chopped
1 red chilli, deseeded and finely chopped, optional
2 spring onions, finely chopped
Juice of ½ lime
1 teaspoon rapeseed or sunflower oil
1-2 tablespoons freshly chopped parsley
4 corn or plain tortilla wraps, to serve
Fresh coriander leaves, to garnish
Reduced fat soured cream, to serve
Grated cheese, to serve
Method:
- Put the beef in a shallow bowl and add the peppers, onion, garlic, fajitas or Mexican seasoning, half the lime juice and oil.
- Heat a large non-stick frying pan and cook the beef mixture for 3-4 mins or until the beef and vegetables caramelise.
- Meanwhile, warm the tortillas in a hot oven.
- To prepare the sweetcorn salsa, mix all the ingredients together, season to taste and set aside.
- To assemble the fajitas, put some salsa on the base of each tortilla, then the beef and vegetable mix. Sprinkle over the herbs.
- Serve with the sweetcorn salsa and accompaniments of your choice
Beef and Tomato
Tortilla Stack
Prep time: 15-20 mins
Cook time: 25-30 mins
Serves: 4 people
Ingredients
500g lean beef mince (5% fat)
1 small onion, peeled and finely chopped
1 large garlic clove, peeled and finely chopped
2 teaspoon ground paprika
1 x 400g can cherry or chopped tomatoes
l-2 tablespoons tomato purée
2 teaspoons Worcestershire or brown sauce
3 tablespoons freshly chopped coriander (leaves and stalks)
4 wholewheat flour tortillas
75g grated half fat Cheddar cheese
Salad leaves, to serve
Method:
- Preheat the oven to 200°C, 180°C Fan, Gas Mark 6.
- Heat a large, shallow, non-stick frying pan until hot and cook the mince, onion and garlic for 5-7 minutes until brown. Add the paprika, tomatoes, tomato purée and Worcestershire or brown sauce. Season.
- Bring to the boil, reduce the heat and simmer for 10-15 minutes. Stir through the coriander.
- Place a tortilla on a large non-stick baking tray and spoon over a portion of the mince mixture evenly and a handful of cheese. Repeat with the remaining ingredients and top with the remaining cheese.
- Bake for 10 minutes or until the cheese melts. Cut into quarters and serve with salad leaves.
Lamb Steaks with Veg and Chive Salad
This dish is a blend of sophisticated flavours, yet is so quick and easy to prepare. Using boneless lamb leg steaks, which can be either grilled or barbecued, and served with a courgette, broad bean and chive salad with an elderflower vinaigrette. Not exactly your average ‘meat and two veg’.
Prep time: 10mins
Cook time: 15mins
Serves 4 people
Ingredients
1 x 450g pack of 4 lean boneless lamb leg steaks
2 large sprigs freshly chopped rosemary
2 teaspoons olive oil
1 teaspoon elderflower cordial
For the Broad Bean, Courgette and Chive Salad:
175g fresh or frozen broad beans, blanched
2 medium courgettes, sliced
100g cherry tomatoes, halved
2 tablespoons freshly chopped chives
For the Vinaigrette Dressing:
3 teaspoons red wine vinegar
2 teaspoons extra virgin olive oil
2 teaspoons elderflower cordial
Method:
- In a shallow dish mix the seasoning, rosemary, oil and elderflower together. Add the lamb, coat on both sides with the mixture, cover and refrigerate for 1 hour.
- Prepare the salad; place all the ingredients in a large bowl. To make the dressing; place all the ingredients into a screw-topped jar, season and shake well. Pour over the salad and toss.
- Meanwhile, cook the steaks under a preheated grill or on a prepared barbecue for 6-8 minutes on each side or until any meat juices run clear.
- Serve the lamb with the salad or with a serving suggestion of rye or granary bread.
Tip:
This recipe works well using chops and bone-in leg steaks too.
Aromatic
Masala Mince
A speedy Indian-inspired recipe that you can also make using lamb mince. It’s so quick you can enjoy during the busy midweek, and what’s more it’s an ideal recipe to batch cook and freeze and use at a later date – win win!
Prep time: 10 mins
Cook time 35 mins
Serves 4 people
Ingredients
1 x 500g pack beef mince (5% fat)
1 onion, peeled and finely chopped
2 garlic cloves, peeled and crushed
1 x 2.5cm piece fresh root ginger, peeled and finely chopped
1 x 400g can chopped tomatoes
1-2 green chillies, deseeded and finely chopped
2 teaspoons garam masala
2 handfuls freshly chopped coriander
Method:
- Heat a large, shallow, non-stick frying pan until hot and cook the mince, onion, garlic and ginger for 5-7 minutes.
- Reduce the heat and add the tomatoes, chillies, seasoning, garam masala and half the coriander.
- Bring to the boil, reduce the heat and simmer, uncovered, for 30 minutes, stirring occasionally.
- Garnish with the remaining coriander and serve with wholegrain or plain rice, poppadums and a cucumber raita, or a selection of relishes.
Pork Meatballs with Vegetable Ribbons
This Italian inspired recipe uses 5% fat pork mince to make a deliciously tasty dish which will surely become the next family favourite. Creating the ‘spaghetti’ with the vegetables is not only fun to do, but it’s a great way of introducing more vegetables to the diet.
Prep time: 15 mins
Cook time: 20 mins
Serves: 4 people
Ingredients
1 x 500g pack 5% pork mince or 1 x 340g pack prepared fresh pork meatballs
1 tablespoon vegetable oil
1 small onion, peeled and finely chopped
200ml reduced salt chicken stock
¼ teaspoon chilli flakes (optional)
250g courgettes, sliced into ribbons using a vegetable peeler
250g butternut squash, peeled, deseeded and sliced into ribbons using a vegetable peeler
100g fat-free crème fraîche
Grated zest and juice of 1 lemon
To serve:
2 tablespoons Parmesan cheese, grated
15g freshly chopped parsley
10 slices ciabatta bread, toasted
Method:
- Heat half the oil in a large non-stick frying pan. Add the onion and cook for 4 minutes until soft and translucent; remove from the heat, transfer to a plate and set aside.
- Meanwhile, while the onion is cooking, divide the pork mince into 24 pieces and roll into walnut-sized balls. Add remaining oil to the empty frying pan, heat to a medium heat, add the meatballs and cook for 12 minutes until golden brown.
- Add the cooked onion, stock and the chilli flakes (if using) to the pan with the meatballs. Heat until the meatballs are cooked through, the juices run clear and the stock has reduced by half (about 2 minutes).
- Add the vegetables to the meatballs, stir gently and cook for 2 minutes, (or longer if you want softer vegetables) being careful not to break up the vegetables.
- Add the crème fraîche, lemon zest and juice to the meatball mix. Toss gently to coat with the lemony crème fraîche. Season to taste and garnish with the Parmesan and parsley. Serve with the toasted ciabatta bread slices.
Tip:
If preferred replace the vegetable spaghetti with 400g cooked wholewheat spaghetti or tagliatelle.
Beef Steaks with Lime, Tomatoes and Anchovies
A great steak recipe with a tomato-based sauce using anchovies and limes. If you can’t find canned black beans, canned kidney beans can also be used. This zingy recipe works equally well on the barbecue and eating it feels like pure sunshine.
Prep time: 25mins
Cook time: 10 mins
Serves 4 people
To Cook Rare: 2½ minutes on each side
To Cook Medium: 4 minutes on each side
To Cook Well Done: 6 minutes on each side
Ingredients
4 lean beef sirloin, rump, rib-eye, fillet or thin cut/sizzle steaks (approx 900g)
Grated zest and juice of 1 lime
1 teaspoon oil
3 medium plum tomatoes, skinned, deseeded and roughly chopped
2 spring onions, finely chopped
1 garlic clove, peeled and finely chopped
1 x 30g can anchovies in oil, drained and finely chopped
4 tablespoons water
Extra lime wedges, to garnish
For the Black Bean Salsa:
100g canned black beans, drained and rinsed
2 small ripe tomatoes, skinned, deseeded and diced
½ yellow pepper, deseeded and diced
1 small red onion, peeled and finely chopped
1 small red chilli, deseeded and finely chopped
1 small handful freshly chopped coriander
Juice of 1 lime
Method:
- Place the steaks in a large, non-metallic shallow dish. Add the lime zest and juice and seasoning. Coat the steaks on both sides. Cover and leave to stand for 10 minutes.
- Meanwhile, heat the oil in a non-stick frying pan on the hob or barbecue and cook the tomatoes, spring onions, garlic and anchovies for 1-2 minutes. . Add the water and simmer for 2-3 minutes or until the sauce thickens. Remove and set aside.
- To make the salsa; combine all the ingredients in a bowl and season.
- Cook the steaks on a preheated moderate grill or prepared barbecue according to your preference. If using fillet steaks increase the cooking time to an additional 1-2 minutes on each side. For thin cut/sizzle steaks, cook for 2-3 minutes on each side (for medium).
- Serve the steaks with the sauce and the salsa.
Tip:
Canned black beans are available from larger supermarkets in the ethnic food section. Canned red kidney beans may be used as an alternative to black beans.
Citrus Lamb Leg Steaks with White Bean Purée
The ‘store cupboard’ ingredients used in this dish make it an easy last minute option, yet the flavours are bound to make it a firm favourite. The citrus taste of the lemon against the fresh chives brings out the flavour in the lamb.
Prep time: 20 mins
Cook time: 12 mins
Serves 4 people
Ingredients
1 x 450g pack of 4 lean boneless lamb leg steaks
4 tablespoons freshly chopped chives
1 tablespoon lemon juice
1 tablespoons olive oil
For the White Bean Purée:
2 x 400g cans cannellini beans, drained and rinsed
2 garlic cloves, peeled and crushed
3 tablespoons freshly chopped flat-leaf parsley
3 tablespoons lemon juice
1 tablespoon olive oil
2 teaspoons sesame oil
To garnish:
Small fresh parsley leaves
Ground paprika
Method
- Place the lamb steaks in a large shallow dish. Add the chives, lemon juice, olive oil and seasoning. Coat the steaks in the mixture. Cover and leave to marinate for 10 minutes.
- To prepare the white bean purée, place all the ingredients in a food processor or blender and whizz together until smooth. Season to taste.
- Heat a large non-stick frying pan over moderate heat and cook the steaks for 4-6 minutes on each side.
- To serve, place a large spoonful of the purée onto each serving plate and top with the lamb. Drizzle over the pan juices, garnish with the parsley and paprika.
- Serve with garlic or toasted ciabatta bread slices and a tossed salad.
Fennel Pork Medallions with Apple Slaw
Pork and apple is a flavour match made in heaven, and adding in the sweet potato wedges to the mix takes it to the next level. Amazingly, this meal is low in fat, salt and sugars, yet is high in taste. Looks like there is a new ‘Friday favourite’ on the menu.
Prep time: 15 mins
Cook time: 10 mins
Serves 4 people
Ingredients
For the marinated pork:
12 lean pork fillet medallions (approx 600g)
1 garlic clove, peeled and crushed
1 teaspoon fennel seeds, crushed
1 tablespoon olive oil
Grated zest of ½ lemon
For the apple slaw:
1 red eating apple, cored
2 teaspoons cider or white wine vinegar
½ small red cabbage, thinly shredded
2 carrots, peeled and coarsely grated
4 tablespoons 0% fat Greek natural yogurt
juice of ½ lemon
2 teaspoons Dijon mustard
Method
- Preheat the oven to 180°C, 160°C Fan, Gas Mark 4. Place the medallions on a board between two sheets of cling film. Using the base of a small saucepan or rolling pin, bash them all over until they’re 1cm thin.
- Lightly crush the fennel seeds and garlic. Place the fennel and garlic in a shallow dish. Mix with the oil and lemon zest and a good grind of black pepper. Add the pork medallions and coat on both sides. Set aside for 10 mins whilst you make the slaw.
- Chop the apple into small pieces, place in a large bowl and pour over the vinegar. Add the yogurt, lemon juice and mustard and mix until smooth. Then add the cabbage and carrots. Mix well, until all the ingredients are coated and season to taste.
- Heat a non- stick ovenproof griddle or frying pan for a few minutes until hot. Add the pork medallions to the pan and cook for 3 minutes on one side. Turn the medallions over, place the pan in the oven. Cook for a further 6 - 8 minutes or until the juices run clear.
- Serve 3 pork medallions with the slaw and serve with sweet potato wedges or a crisp green salad.
Tip:
If you don’t have cider or white wine vinegar, squeeze some lemon juice over the apples to prevent them turning brown.
Healthy Sweet and Sour Pork Stir-Fry
This low in fat fake away option is definitely one to try. It’s on the table in less than 25 minutes, and is so easy to make. Plus, it’s all done in one pan, so even the washing up is done in record time.
Prep time: 10 mins
Cook time: 22 mins
Serves: 4 people
Ingredients
4 pork loin medallions or steaks, fat removed and cut into cubes or 400g lean pork fillet, cut into cubes
1 x 227g can pineapple slices in natural juice, drained, cut into chunks and juice reserved
75ml water
2 tablespoons tomato purée
2 tablespoons white wine vinegar
1 tablespoon sweet chilli sauce
1 tablespoon vegetable oil
1 red onion, peeled and diced
2 garlic cloves, peeled and finely chopped
1 x 300g pack prepared stir-fry vegetables
2 x 250g pouches wholegrain or brown basmati rice
Method:
- To make the sauce, in a measuring jug mix together the pineapple juice, 75ml water, tomato purée, vinegar and sweet chilli sauce.
- Heat the oil in a large frying pan or wok and fry the pork, onion and garlic for 5 minutes. Add the prepared stir-fry vegetables, the sauce and pineapple chunks. Cook for 7 minutes or until juices run clear.
- Heat the rice according to pack instructions and serve with the stir-fry.
One Pan Pork and Mushroom Filo Pie
Prep time: 5 mins
Cook Time: 25 mins
Serves: 4 people
Ingredients
4 pork loin medallions, cut into strips 1cm in thickness (or 12 fillet medallions or 4 loin steaks, fat removed)
25g butter
250g chestnut mushrooms, quartered
1 tablespoon plain flour
300ml hot low salt pork or vegetable stock
250g baby spinach leaves
2 tablespoons freshly chopped parsley
3 tablespoons low fat crème fraîche
4 sheets filo pastry, cut in half
Spray oil
Method:
- Preheat the oven 180°C, 160°C Fan, Gas Mark 4. Melt the butter in a large non-stick ovenproof frying pan, (about 24 cm) add the mushrooms and cook for 3-4 mins.
- Stir in the flour, cook for 1 min, then gradually pour in the stock, stirring continuously, until the sauce thickens.
- Reduce the heat and simmer for 2-3 mins.
- Stir in the pork, spinach, parsley and crème fraîche. Season. Remove from the heat.
- Scrunch up the sheets of filo pastry, then arrange over the top of the pork mixture to completely cover. Spray the pastry with the oil, then cook in the oven for 20 mins until the pastry is golden and the pork is cooked through.
- Serve with seasonal vegetables.
Hearty European
Beef Stew
Cooked slowly, the cubes of braising or stewing beef are seasoned with crushed caraway seeds and cooked in a tomato based stock with onions, and flavoured with paprika and cayenne pepper. The finely shredded red cabbage to finish really sets the dish off. A heart-warming dish.
Prep time 20 mins
Cook time 2 hours
Serves 4 people
Ingredients
1 x 400g pack lean diced beef cubes
2 teaspoons caraway seeds (available at large supermarkets), lightly crushed
2 teaspoons oil
2 medium onions, peeled and finely chopped
2 tablespoons tomato purée
½ teaspoon cayenne pepper
2 tablespoons ground paprika
1 x 400g can chopped tomatoes
600ml good, hot reduced salt beef stock
¼ small red cabbage, finely shredded
2 teaspoons runny honey
Method:
- Put the beef in a large bowl or plastic food bag and season with salt, pepper and caraway seeds.
- Heat the oil in a large non-stick pan, Cook the beef in the pan for 2-3 minutes until brown. Add the onions and cook for 3-4 minutes until soft. Transfer to a large heatproof casserole pot with a lid.
- Add the tomato purée, cayenne pepper, paprika, tomatoes and stock. Bring to the boil, reduce the heat, cover and simmer on the hob or in a preheated oven at 170°C, 150°C Fan, Gas Mark 3 for 1½-2 hours, stirring occasionally.
- 20 minutes before the end of the cooking time stir through the cabbage and honey and return to the hob or oven for the remainder of the cooking time.
- Serve the stew with seasonal vegetables and mash.
Lamb with
Spiced Lentils
If you’re short on time, but looking for something to feed a crowd for a special occasion, this dish is perfect. The lentils complement the lamb to perfection, and you can adjust your spice level for your guests by adding some natural yogurt to the dish.
Prep time: 10 mins
Cook time: 20 mins
Serves 4 people
Ingredients
1 x 450g pack of 4 lean boneless lamb leg steaks
2 teaspoons olive oil
1 red onion, peeled and finely chopped
2 teaspoons ground cumin or garam masala
1 x 400g can green or brown lentils, rinsed and drained
1 x 400g can cherry or chopped tomatoes
2 tablespoons freshly chopped coriander.
Method:
- Heat half the oil in a large non-stick pan and cook the onions with the cumin or garam masala for 2-3 minutes, or until soft.
- Add the lentils and tomatoes. Season and simmer gently for 5-7 minutes, stirring occasionally. Remove from the heat and stir through the herbs.
- Meanwhile, heat a non-stick griddle pan, season the steaks, rub with the remaining oil and cook for 6-8 minutes on each side.
- Arrange the lamb slices on top of the lentil mix, spoon any remaining meat juices from the pan over the lamb and serve with seasonal green vegetables.
Quick and Easy Pork Fajitas
Prep time: 15 mins
Cook time: 11 mins
Serves: 4 people
Ingredients
300g pork stir-fry strips or 4 pork loin medallions, fat removed and cut into 1cm strips
Grated zest and juice of 2 limes
2 teaspoons smoked paprika
50g freshly chopped coriander
1 x 150g carton fat-free natural yogurt
1 tablespoon vegetable oil
8 soft wholewheat tortillas
For the salsa:
6 tomatoes, deseeded and finely diced
1 small red onion, peeled and finely diced
Method:
- Heat the oil in a medium frying pan and fry the pork for 1 min, remove from heat and add 2–3 tablespoons of warm water. Return the pan to the heat and cook for a further 10 mins, or until the juices run clear.
- In a medium bowl, mix the pork stir-fry strips, zest and juice of 1 lime, smoked paprika and quarter of the coriander together. In a small bowl, stir in another quarter of coriander into the yogurt and set both aside.
- To make the salsa, mix the tomatoes in a large bowl with the zest and juice of the remaining lime and red onion. Season to taste.
- Warm the tortillas according to the pack instructions. Spoon some salsa in the centre of each tortilla, and then the remaining coriander. Top with a little pork and a dollop of yogurt. Roll up and serve immediately.
Tip:
For a truly authentic experience, serve with corn tortillas.
- These recipes can be classified as non-HFSS (i.e. not rated as high in fat, salt or sugar) according to the FSA Nutrient Profiling scheme used by Office of Communications (Ofcom), the UK broadcast regulator, to identify ‘less healthy foods and drinks’.
- Reference Intakes (RIs) are a guide used on food labels to the maximum amounts of calories, fat, saturates, sugars and salt an adult should consume in a day (based on an average female adult).
- We know consumers may be interested in the fat content of meat dishes, so we provide the total fat, saturated fat as well as calories per 100g.
- Click here to see how much red meat you can eat within public health guidelines.
The choices we make about what we eat and our lifestyle are integral to our health and wellbeing
Eating a balanced diet does not need to be difficult or over complicated, and it certainly doesn’t need to lack taste. We believe a balanced diet is one that offers variety, nourishment and enjoyment.
Vitamins and minerals are nutrients our bodies need in order to function properly. Vitamin B12, for example, plays an important role in the functioning of our bodies. It can help reduce tiredness and fatigue, help our immune system to work normally and can help normal psychological function. It’s found naturally in red meat (like beef, lamb and pork) and in dairy products (yogurt (i.e. a pot of yogurt), milk and cheese), as well as eggs and fish and can be more difficult to source naturally from foods of plant origin.
More recipe inspiration
For more recipe inspiration visit our two sister websites: Simply Beef & Lamb and Love Pork.
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