LOW SALT

COOKING FOR MEN

Heart healthy recipes for men’s favourite meals

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1
Contents Page

Introduction 1
Breakfast
Salmon kedgeree 3
Soups and salads
Levi Root’s Ital carrot and sweet potato soup 4
Anne Diamond’s Thai style mushroom and noodle soup 5
Diana Moran’s Green Goddess summer salad 6

Main meals
Light steak and kidney pie 7
Courgette and butter bean pie (V) 8
Irish stew 9
James Nathan’s Roast pork with apple and maple syrup compot and turmeric roast
potatoes 10
Fish pie 11
Cyrus Todiwala’s Chicken cholya 12
Chicken tikka masala 13
Kammy’s Low salt chicken curry 14
Lasagne 15
Spinach and ricotta lasagne (V) 16
Simple mushroom risotto (V) 17
Chilli con carne 18
Spicy beef burgers 19
Pizza 20
Pork and ginger stir fry 21
Thai red curry 22
Side dishes
Caramelised onion mashed potato 23
Cyrus Todiwala’s Laapsi khichdi a'la Pervin (wet khichdi with onion and tomato) (V) 24

1
Salt and men’s health Too much salt raises blood pressure, leading to heart
disease and stroke, the biggest killers of men.

Eating too much salt can damage your Visit your GP to get your blood pressure checked.
health. A high salt diet will slowly raise Normal blood pressure: 120/80mmHg
your blood pressure which increases your High blood pressure: 140/90mmHg
risk of heart disease and stroke. Men in
the UK are currently eating, on average, WHAT CAN YOU DO?
10g of salt a day. The good news is that with simple diet and lifestyle changes, such
as improving your diet, increasing exercise and reducing alcohol
Adults should eat less than 6g of salt a consumption, you can make a big improvement to your health.
day and children much less
Reducing your salt intake will significantly reduce your risk of
High blood pressure developing health problems.
High blood pressure, also known as
hypertension, is considered to be a ‘silent Salt in your favourite foods
killer’ because many people with high Salt can be found where you least expect it. About three quarters
blood pressure have no symptoms and (75%) of the salt we eat is already in the food we buy, particularly
don’t realise they are at risk of serious processed foods such as ready meals, pizza, bread, pasta and
health problems. In England, almost one curry sauces, baked beans and sausages. Almost everyone eats at
third of men have high blood pressure. It least some of these types of foods, so it pays to cook food yourself
is possible to develop high blood pressure from scratch. Salt can quickly add up throughout the day so think
at any age but as you get older your blood about what’s in every meal and snack, not just your evening meal.
pressure tends to rise.
We are all eating too much salt. The good news is that it is
Men with high blood pressure are easy to cut down on salt!
twice as likely to die from heart
disease or stoke as men with normal Labelling
blood pressure. Many of us now check labels for the salt content of the food we
buy in supermarkets and shops. By looking at the label we can add
Heart disease and stroke up how much salt we are eating each day. If the label only gives
The consequence of high blood pressure the sodium content, you need to multiply sodium by 2.5 to get the
is an increased risk of heart disease and salt content.
stroke, the biggest killers of men in the
UK. Many men live with the symptoms of Sodium per 100g = 2.5g of Salt per 100g
heart disease such as angina and as many
as half of all men will develop heart Try to think about how much of the food you will be eating. Look
disease at some point in their lives, at the size of the packet and use this as a guide – is this more or
usually after the age of 40. less than 100g? From this you can work out the salt content of the
portion you will eat.
Heart disease kills more than one in
five men. Adjust to less salt
The salty taste of foods depends on the salt content of the food
Other health conditions and also the sensitivity of the taste receptors in your mouth.
Men are more likely to develop stomach Initially when you reduce your salt intake foods tend to taste
cancer or suffer from kidney disease and bland, but after two or three weeks your taste receptors become
kidney stones than women. It is widely more sensitive, getting the same effect from lower levels of salt
recognised that a high salt diet can and you will start to taste the real delicious flavour of natural
increase the chance of developing these food. Give yourself time to adjust.
conditions. A high salt diet has also been
shown to increase the risk of Cooking at home
osteoporosis, obesity and Alzheimer’s Try cooking your favourite meals at home more often, use these
disease. low salt recipes to make a drastic reduction to your salt intake.

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Salt in foods at a glance
Foods that are often high in salt Foods with some brands high in Foods that are low in salt
salt
Anchovies Baked beans Breakfast cereals*
Bacon Biscuits Couscous
Cheese Breakfast cereals Eggs
Chips (if salt added) Bread and bread products Emmental
Coated chicken e.g. nuggets Cooking sauces Fresh fish
Corn snacks e.g. Wotsits Crisps Fresh meat and poultry
Gravy granules Filled pasta Fromage frais
Ham Pickled vegetables Fruit and Vegetables (dried, fresh,
frozen and tinned)**
Noodle snacks pots Tomato Ketchup Mozzarella
Olives Pasta and Rice
Pickles Plain cheese spreads
Potato snacks e.g. Hula Hoops Plain cottage cheese
Prawns Plain popcorn
Salami Porridge oats
Salted and dry roasted nuts Pulses (peas, beans, lentils)**
Salt fish Ricotta cheese
Sausages Seeds
Smoked meat and fish Unsalted nuts
Soy sauce Yogurt
Stock cubes and bouillon * with no added salt
Yeast extract e.g. Marmite ** choose tinned products with no added salt

Cooking at home
Don’t add salt at the table or during cooking!
Don’t add salt to the water you use for cooking vegetables,
pasta and rice.
Sea salt, rock salt and garlic salt should also be avoided as
these are just as harmful as table salt and cooking salt.
Avoid salty sauces such as soy and chilli sauce and tomato
ketchup . Look out for reduced salt versions or use sparingly. Weight conversions
Use fresh, frozen or dried herbs, spices, chilli, garlic, pepper, Cup measurements, used in America and
vinegar, wine or lemon or lime juice to add flavour instead. Australia have not been listed for dry
If using a very salty ingredient such as olives or anchovies, ingredients as they vary with different
try using only a small amount. ingredients. Kitchen scales will be needed
Choose low salt stocks, gravies and sauces, or better still, for weighing dry ingredients.
make your own. Grams (g) Imperial ounces
(oz)
Liquid conversions 25 1
Spoon measures: 1 teaspoon = 5ml 1 tablespoon = 15ml 50 2
1 Australian tablespoon = 20ml (cooks in Australia should measure 75 3
3 teaspoons where 1 tablespoon is stated in a recipe) 110 4 (¼lb)
Metric (ml) Imperial (fl AUS US 175 6
oz) 225 8 (½lb)
60 2 ¼ cup ¼ cup 275 10
125 4 ½ cup ½ cup 350 12 (¾lb)
175 6 ¾ cup ¾ cup 400 14
225 8 1 cup 1 cup 450 16 (1lb)
300 10 / ½ pint ½ pint 1 ¼ cup 500 1lb 2oz
450 16 2 cups 2 cups / 1 pint 680 1 ½lb
600 20 1 pint 2 ½ cups 750 1lb 10oz
1 litre 35 / 1 ¾ pints 1 ¾ pints 1 quart 900 2lb
2
 Salmon kedgeree

This Indian-style breakfast is wonderful to share with

friends.

……………………………………………………………………………..

1 Preheat the oven to 150°C/300°F/gas 2.

2 Wash the salmon fillets and place on a sheet of tin foil. Sprinkle
with the lemon juice, ½ teaspoon of olive oil and black pepper and
let sit for a few minutes.

3 Wrap the fish in the foil and cook in the oven for 15–20 minutes
or until cooked through, then break into large flakes.

4 Meanwhile, boil the eggs in water for 10 minutes until hard-

boiled. Drain, peel and chop into 1–2 cm pieces. Boil the rice for 10
minutes and drain.

5 Heat 2 tablespoons of olive oil in a pan and lightly stir-fry the

……………………………………………. chilli for 30 seconds. Add the turmeric and heat, stirring, for 1–2
Breakfast minutes. Remove the pan from the heat, add the rice, and stir into
Serves: 4 the turmeric until the rice is a soft yellow colour.
Prep time: 15 minutes
Cooking time: 15 minutes 6 Stir in the salmon, eggs, garam masala and most of the parsley.
……………………………………………. Serve with yogurt and sprinkled with the remaining parsley.

400g salmon fillets Nutritional information per serving

1 tablespoon lemon juice
2 tablespoons and ½ teaspoon olive oil
Ground black pepper
3 eggs
275g basmati rice
½ red chilli, or to taste, finely sliced
½ teaspoon turmeric
½ teaspoon garam masala
4 tablespoons fresh parsley, chopped
Low fat yoghurt to serve (optional)

Adapted from: a recipe in Healthy Eating, The Prostate Care Cookbook by Margaret Rayman, Kay Dilley and Kay Gibbons. Pub-
lished by Kyle Cathie Limited (2009). Photography by Will Heap. 3
 Ital carrot and sweet potato soup (V)

Kindly provided by Levi Roots, celebrity chef and food

entrepreneur from BBC’s Dragon’s Den. "This year let’s all
correct a fault and reduce our intake of salt; it's all about a
healthier life style. One love."

This is one of my favourites and the sort of food I’d feed to

my Rasta friends. It’s completely ital and, if you’re
wondering what that is, ‘ital’ comes from ‘vital’, or natural.
Make it as hot or mild as you like and change the vegetables
according to the time of year. But keep it as pure as possible;
I like it with no fat (though sometimes butter’s hard to
resist) and added onions.

……………………………………………………………………………..

1 Put the carrot juice in a medium-sized saucepan and bring to the

…………………………………………….
boil. Add the sweet potatoes, chickpeas, creamed coconut, chilli,
Soup ginger, garlic and thyme.
Serves: 4
Prep time: 15–20 minutes 2 Simmer gently, covered, for 10 minutes or until the potato is soft.
Cooking time: 10–15 minutes Shred the callaloo or spinach, if using, and add to the soup 5
……………………………………………. minutes before the end of cooking time. Leave the soup chunky or
smash up the chickpeas and sweet potato with a potato masher if
1 litre carrot juice (I juice them fresh in you want. (Adjust the consistency of the soup to taste with a little
a juicer) extra carrot juice or stock if you decide to mash it, as it will become
2 sweet potatoes, peeled and cut into very thick.)
2cm chunks
1 x 400g can chickpeas, drained 3 Season with black pepper, if liked, and garnish with fresh
4cm chunk of creamed coconut, from a coriander. Serve each bowl with a blob of sour cream or Greek
block yogurt on top, if liked.
1 small hot red chilli (ideally Scotch
bonnet), chopped (seeds left in or Nutritional information per serving
removed, depending on how hot you
like it)
2cm piece of fresh root ginger, very
finely chopped
1 garlic clove, finely chopped
Leaves from 2 sprigs of thyme, finely
chopped
Large handful of callaloo or spinach
leaves, washed thoroughly, tough
stalks removed (optional)
Black pepper (optional)
1 tablespoon chopped fresh coriander
leaves, to garnish
Low fat sour cream or Greek yogurt, to
serve (optional)

Caribbean Food Made Easy by Levi Roots is published by Mitchell Beazley (Octopus Publishing Group) 4
 Thai-style mushroom and noodle soup

Kindly provided by Anne Diamond, journalist and health

campaigner. “Let’s make 2011 our healthiest year yet by
eating less salt. We should all be more aware of what’s
being put in our food by checking the labels and choosing
the low salt options. This simple step can make a big
improvement to our health. And, as well as that, we should
put as much pressure as we can on the food industry to cut
right back!”

This is an authentic Thai-style soup which is both soothing

and full of flavour. It’s also surprisingly quick and easy; it’ll
be ready in well under half an hour.

……………………………………………………………………………..

1 Whizz the lemongrass, chilli, ginger, garlic, lime leaf and 2

tablespoons of water in a food processor to form a paste.

……………………………………………. 2 Heat the stock in a sauce pan over a medium heat and bring to
the boil. Add the blended spice paste and boil for a 2–3 minutes.
Soup
Serves: 4 3 Meanwhile, cook the rice noodles according to the packet
Prep time: 15 minutes instructions, drain and rinse with cold water to prevent them from
Cooking time: 10 minutes sticking.
…………………………………………….
4 Stir the coconut milk into the soup, add the mushrooms and soy
1–2 stalks lemongrass, tough outer sauce and continue to cook for 3–4 minutes. Finally, stir in the lime
layers removed, roughly chopped juice.
1–2 small chillies, or to taste, roughly
chopped 5 Divide the cooked noodles into 4 bowls. Ladle the soup over the
2cm piece ginger, peeled and roughly noodles and garnish with the coriander, spring onion or chilli.
chopped
3 garlic cloves, peeled and roughly Suggestions
chopped Try adding a head of bok choi or some bamboo shoots with
3–4 kaffir lime leaves, torn into pieces, the mushrooms
stem discarded, or zest of 1 lime
Half a pack of tofu, cubed, can also be added with the
Approx 2 tablespoons water
mushrooms
1 litre low salt vegetable stock, made
A handful of bean sprouts sprinkled on top of the soup
up
makes for an authentic finishing touch
300g rice noodles
200ml (half a tin) coconut milk
Nutritional information per serving
300g mushrooms such as oyster and
button mushrooms, chopped
1 tablespoon low salt soy sauce
Juice of half a lime
Handful of coriander leaves to garnish
Spring onions, thinly sliced, to garnish
Red chillies, sliced into thin strips, to
garnish

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 Green Goddess summer salad with mango, papaya and avocado

Kindly provided by Diana Moran (The Green Goddess),

fitness expert, journalist and model. "We should all be
more salt aware by thinking about which foods contain
hidden salt and making better choices to reduce our salt
intake. This year's salt awareness week gives us a chance
to look after the men in our lives as well as ourselves. Men
eat more salt and are at a higher risk of cardiovascular
disease than women. So the real way to a man’s heart?
Cooking at home with low salt flavours such as herbs and
spices!"

This refreshing salad stimulates the taste buds with sweet,

bitter, hot and sour flavours.

……………………………………………………………………………..

1 Cut the mango, papaya, avocado and pineapple into even sized
cubes and mix together with the coriander and black pepper.
…………………………………………….
Salad 2 To make the dressing, simply crush the 6 reserved raspberries
then mix together with the dressing ingredients. Stir the dressing
Serves: 4 as a starter, 2 as a main
into the salad.
course
Prep time: 25–30 minutes
3 Finally, scatter the cheese, raspberries, blueberries and walnuts
Cooking time: 0 minutes
on top and serve at once.
…………………………………………….
Nutritional information per serving
1 mango, peeled and stone removed
1 papaya, peeled and seeds removed
1 small avocado (Hass), peeled and
stone removed
110g pineapple
1 small handful fresh coriander,
chopped
Ground black pepper
55g raspberries (reserve 6 for the
dressing)
25g Gorgonzola (Dolcelatte), crumbled
55g blueberries
25g walnuts, shelled and roughly
chopped

For the dressing

1 tablespoon olive oil
225ml fresh orange juice
1 heaped teaspoon grain mustard

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 Light steak and kidney pie

……………………………………………. This comforting steak and kidney pie avoids the high salt and
Main meal fat content of typical pies without compromising on flavour.
Serves: 6
Prep time: 15 minutes
Cooking time: 2 hours 35 minutes ……………………………………………………………………………..
…………………………………………….
1 Heat 1 tablespoon of the oil in a heavy based saucepan, add the
3 tablespoons olive oil plus extra for onion and fry gently until softened, but not browned, then remove
brushing onto a plate.
1 onion, peeled and chopped
900g braising beef steak, trimmed and 2 Heat the remaining 2 tablespoons of oil in the pan and fry the
cut into 4cm cubes steak and kidney in batches until evenly browned. Remove the
225g ox or lamb kidney, skinned, cored meat as it browns and set aside with the onions.
and sliced
3 level tablespoons plain flour 3 Stir the flour into the pan and gradually add the Guinness and
425ml Guinness low salt beef stock, stirring and scraping any residue from the
570ml low salt beef stock, made up bottom of the pan.
1 bouquet garni
115g field mushrooms wiped and 4 Return the meat and onion to the pan, adding any juices left on
quartered the plate. Bring to the boil, add the bouquet garni, then reduce the
200g Filo pastry heat. Cover and simmer very gently for 2 hours or until the meat is
very tender. Add the mushrooms and cook for 10 more minutes.

6 Preheat the oven to 200°C/400°F/gas 6.

7 While the beef is cooking, brush a sheet of Filo pastry with olive
oil, gently scrunch and place on non-stick baking mat, continue
until you have 6 small nests. Cook in the oven for 10 minutes until
they are crisp and golden.

8 Divide the steak and kidney and resulting rich gravy into 6 pre-
warmed bowls or pie dishes and top with the Filo pastry nests.
Serve with steamed seasonal greens and mashed potato (see
page 23).

Nutritional information per serving

Kindly provided by John Walter, Head Chef of the University of Surrey’s Lakeside Restaurant. 7
 Courgette and butter bean pie (V)

……………………………………………. This vegetarian pie is healthy yet ideal comfort food. The
Main meal filling butterbeans and Filo pastry are given a burst of
Serves: 6–8 flavour by the mint, parsley and chilli.
Prep time: 20 minutes
Cooking time: 50 minutes
…………………………………………….
……………………………………………………………………………..
2 bunches spring onions, chopped
1 Preheat oven to 190°C/375°F/gas 5.
1 large chopped red chilli, deseeded
½ tablespoon olive oil plus extra for
2 Cook the spring onions and chilli in ½ tablespoon olive oil for 3
greasing
minutes or until softened then add the fennel seeds and cooked
2 teaspoons fennel seeds
rice. Stir in the grated courgettes and butter beans. Remove from
50g cooked short grain rice
the heat and leave to cool.
750g courgettes coarsely grated,
drained in a colander
3 Once cooled, stir in the parsley, mint, eggs and crème fraîche
2 x 400g tins butter beans (no added
and mix well. Season with ground black pepper.
salt), drained and rinsed
5 tablespoons fresh flat leaf parsley,
4 Use a little olive oil to grease a 30 x 20cm roasting dish. Pour in
chopped, stalks removed
the courgette mixture. Top with layers of Filo pastry brushed with
2 tablespoons fresh mint, chopped
beaten egg. Bake in the oven for about 40 minutes until golden
3 eggs lightly beaten plus 1 beaten for
brown.
brushing
200ml low fat crème fraîche Nutritional information per serving
Ground black pepper
200g Filo pastry, fresh or frozen

Kindly provided by Jeanette Keeling, Devon 8

 Irish stew

……………………………………………. A heart-warming one pot dish. You can use whatever is on

Main meal offer in the lamb department including cutlets/shoulder,
Serves: 3 scrag end or neck chump chops.
Prep time: 10–15 minutes
Cooking time: 40 minutes
…………………………………………….
……………………………………………………………………………..
450g lamb meat, fat removed, cubed
1 Put half the lamb meat in a saucepan and season with the
Ground black pepper
pepper and thyme. Spread over half the onions, carrots and
1 teaspoon dried thyme
potatoes and season again with pepper. Repeat the process
3 onions, peeled and quartered
adding the remaining meat and vegetables (not the parsley). Cover
3 large carrots, peeled and each cut
with the water and bring to the boil on the hob.
into 4 chunks
12 new potatoes
2 Reduce to simmer, cover and cook gently for 40 minutes.
300ml water
Remove from the heat and stir in the parsley and crème fraîche, if
3 tablespoons chopped parsley
using. Serve with peas and a chunk of low salt bread.
50ml crème fraîche (optional)
Nutritional information per serving

Kindly provided by Jeanette Keeling, Devon 9

 Roast pork with apple and maple syrup compot and turmeric roast
potatoes

……………………………………………. Kindly provided by James Nathan, Winner of MasterChef

Main meal 2008.
Serves: 4
Prep time: 35 minutes
Cooking time: 1 hour This Sunday roast recipe is perfect for healthy eating. The
……………………………………………. meat is seasoned with just a small amount of black olives, I
use maple syrup instead of sugar and the turmeric is hugely
100g black olives, chopped, stones
good for you and off sets the roast potato element. This
removed
4 cooking apples, peeled and cored recipe will make you feel like you’re eating in a restaurant
1 tablespoon water but is in fact simple to follow and user friendly.
2 tablespoons maple syrup plus 2–3 to
taste
Juice of half a lemon ……………………………………………………………………………..
16 baby potatoes (approx 600g), peeled
Approx 9 tablespoons vegetable oil 1 Preheat the oven to 150°C/300°F/gas 2
2 teaspoons turmeric
1 pork tenderloin fillet (approx 500g) 2 Whiz the olives in a food processor until finely chopped but not
Ground black pepper so they form a paste. Set the olives on a baking tray lined with
6–8 large garlic cloves, peeled and baking parchment and cook in the oven for 20 minutes or until they
finely sliced are dried out. Remove from the oven and set aside. Turn up the
Handful of sage leaves oven to 200°C/400°F/gas 6.

Nutritional information per serving 3 Meanwhile, chop one of the apples into ½cm cubes and set
aside. Finely slice the other apple and put into a pan with 1
tablespoon of water and 2 tablespoons of maple syrup. Cover and
cook on a low heat for 10 minutes or until they are soft then whiz to
a puree with a hand blender. Add the cubed apples and cook for 5
–8 minutes until just soft. Add a squeeze of lemon juice and maple
syrup to taste. Keep warm in the lidded pan.

4 While the apples are cooking, bring a pan of water to the boil and
par boil the potatoes for approx 7–10 minutes until slightly
softened. Drain and shake in the pan to roughen the edges.
Meanwhile, add enough oil (approx 5 tablespoons) to cover the
bottom of the roasting tray and heat in the oven until shimmering.
Remove from the oven and carefully add the potatoes. Add the
turmeric and coat the potatoes in the yellow oil. Return to the oven
and cook for 25 minutes or until crispy and roasted.

5 While the potatoes are roasting, heat a heavy based, ovenproof

frying pan or roasting pan over a high heat. Coat the pork in oil
(approx 1 tablespoon) and season with pepper. Sear briefly in the
pan on all sides. Roast in the oven for about 7–10 minutes until the
pork is just cooked. Remove and keep warm.

6 Shallow fry the garlic in a non-stick pan over a high heat in

approx 3 tablespoons of oil until the slivers of garlic are crispy and
light brown but not burnt. Remove and drain on kitchen roll. In the
same pan shallow fry some sage leaves until they stop sizzling.
Drain and keep warm with the garlic slices.

7 To serve, roll the pork in the powdered black olives. Slice and lay
on a bed of warm apple compote. Scatter over the garlic chips and
sage leaves and serve with the potatoes.

10
 Fish pie

Fish pie is a traditional English comfort food at its best. This

recipe shows you how you can keep the flavour without the
need to add extra salt and fat.

……………………………………………………………………………..

1 Preheat the oven to 200°C/180°F/gas 6.

2 Boil the potatoes for approx 20 minutes or until tender, drain and
mash with 1 tablespoon of low fat spread and black pepper.

3 Meanwhile place the fish in a frying pan and pour over the milk.
Bring the milk just to the boil and reduce to a simmer for 8 minutes.
…………………………………………….
Lift the fish out onto a plate, flake into pieces and place into an
Main meal oven-proof dish.
Serves: 4–6
Prep time: 35 minutes 4 Make the white sauce by simply adding the flour and a
Cooking time: 50–60 minutes tablespoon of low fat spread to the milk and stirring continuously.
……………………………………………. The sauce will thicken after a few minutes, be careful not to allow it
to burn. Once thickened, stir in the herbs, lemon juice and a little
1kg potatoes, peeled and chopped black pepper.
2 tablespoons low fat spread
Ground black pepper 5 Place the peas, sweetcorn, mushrooms and egg into the oven-
2 fillets white fish proof dish and mix with the fish, then stir in the sauce. Spoon the
2 fillets salmon mashed potatoes on top and spread out into an even layer using a
600ml semi skimmed milk fork. Use the fork to make criss-crossed lines on the potato
2 tablespoons plain flour topping. Cook in the oven for 30–40 minutes or until golden brown.
1 tablespoon low fat spread
Handful of dill or parsley, chopped Nutritional information per serving
1 tablespoon lemon juice
4 tablespoons peas
1 x small tin sweetcorn (no added salt),
drained
100g mushrooms, washed and sliced
2 eggs, hard boiled, chopped

11
 Chicken choyla

Kindly provided by Cyrus Todiwala OBE DL, celebrity chef

and patron of Pan-Indian restaurant Café Spice Namasté. "I
fully support the work of CASH in encouraging us all to eat
less salt. If you’re looking to improve the flavour of your
food, why not make use of all the wonderful flavours
available? Since finding out about how bad too much salt
can be for our health, I have been using less in my recipes
and my restaurant. Try it for yourself."

This is a simple, easy to prepare chicken dish and takes no

more than a few minutes provided the mise en place is well
carried out. It is a dry preparation and is ideal as a snack or
as a main meal with an accompaniment of lentils and rice
(see Wet khichdi with onion & tomato on page 24) or with
……………………………………………. other meats and vegetables. Remember that if the heat is
Main meal or snack maintained at a high temperature the cooking time will be
Serves: 4–5 reduced and you will get a great colour and texture.
Prep time: 12 minutes
Cooking time: 10 minutes
…………………………………………….
……………………………………………………………………………..
1 tablespoon cold pressed sunflower or
1 Take a large frying pan (big enough to hold all the diced chicken)
rapeseed oil
or a wok and place over a low heat, add the oil and allow it to heat
1 tablespoon fresh ginger, pureed or
gradually.
finely minced
1 heaped teaspoon cumin/jeera powder
2 Blend in a small bowl the ginger, cumin, turmeric, chilli powder,
½ teaspoon turmeric powder
lime juice and garam masala with 2–3 tablespoons of water to form
1 level teaspoon chilli powder
a smooth paste of pouring consistency.
1 tablespoon fresh squeezed lime or
lemon juice
3 Bring the heat of the pan to high and when the oil is smoking add
½ teaspoon garam masala
the chicken pieces. Toss the pan a couple of times only and allow
2–3 tablespoons water
the chicken to sauté over the high heat for a minute or two.
1kg boneless chicken, diced
Retaining the heat on high, toss the meat again until the pieces are
1 tablespoon coriander, finely chopped
well sealed and browning, the best tool for this is either a heatproof
spatula or a wooden flat spatula. Do not agitate the meat too much
as is it will release steam and the chicken will stew rather than
sauté, allow between three and five minutes to cook on all sides.

4 Now add the spice mixture and toss well. Be sure not to allow the
spices to burn at the bottom of the pan but do not reduce the heat
as too much liquid will be released from the meat. Continue to
cook for 2–3 minutes, tossing every few seconds.

5 Sprinkle with the chopped coriander and mix it in well, transfer to

a serving bowl or dish to serve. Serve with the Wet khichdi on
page 24.

Nutritional information per serving

12
 Chicken tikka masala

A delicious take on a national favourite, this dish can be

served with rice or in pitta bread (slit down one side) with
lettuce and sliced onions.

……………………………………………………………………………..

1 Mix the yoghurt, garlic, ginger, black pepper and chilli paste and
spoon this mixture over the chicken. Allow to marinate for 1–2
hours in the fridge.

2 Heat the oil in a large pan, add the cumin and chopped onion
and cook on a medium heat until brown.

3 Remove the chicken from the marinade and add the chicken to
…………………………………………….
the pan. Cook on a high heat for about 5 minutes.
Main meal
Serves: 6 4 Stir in the fenugreek, tomato purée, garam masala and cumin
Prep time: 22 minutes plus coriander powder.
marinating time
Cook time: 30–35 minutes 5 Reduce the heat and simmer for 15–20 minutes or until the
……………………………………………. chicken is cooked and the liquid has evaporated.

3 tablespoons low-fat natural yoghurt 6 Stir in the crème fraîche and coriander before serving.
2 teaspoons garlic, crushed
2 teaspoons ginger, crushed Nutritional information per serving
1 teaspoon ground black pepper
1 teaspoon red chilli paste
450g skinless chicken breasts, diced
1 tablespoon rapeseed oil
1 teaspoon cumin seeds
1 medium onion, chopped
1 tablespoon fenugreek leaves,
chopped
2 tablespoons tomato purée
1 teaspoon garam masala
1 ½ teaspoons cumin coriander powder
2 tablespoons half-fat crème fraîche
1 tablespoon coriander leaves,
chopped

Kindly provided by the British Heart Foundation www.bhf.org.uk/heartmatters 13

 Kammy’s low salt chicken curry

Kindly provided by Chris Kamara, sports presenter

I am a big fan of curries and there is no need to miss out on

the great flavours just because we are cutting back on our
salt intake. They are relatively easy to cook (thankfully) and
they fill the house with such a great aroma.

……………………………………………………………………………..

1 In a frying pan, heat the oil and quickly fry the garlic, bell pepper
and onion for 1–2 minutes to release the flavours.

2 Place the potatoes and contents of the frying pan in a crockpot

and layer the diced chicken on top.

3 Mix the stock cube with 200ml of boiling water. In a mixing bowl,
stir together the chicken stock, chopped tomatoes and spices.
Pour over the chicken.

……………………………………………. 4 Cook on a low heat for 5–6 hours to fully infuse the unbelievable
Main meal flavours. If pushed for time, one and a half hours will suffice.
Serves: 5
Prep time: 30 minutes 5 Stir the cornstarch into the water to make a paste. Turn the heat
Cooking time: 1 hour 45 minutes to high and stir the cornstarch into the curry. Cook for about 10
……………………………………………. minutes until the sauce has thickened slightly.

1 tablespoon oil (rapeseed) Nutritional information per serving

2 garlic cloves, finely chopped
1 green bell pepper, chopped
1 medium sized onion, chopped
5 medium sized potatoes, diced
450g boneless chicken breasts, cubed
1 low salt chicken stock cube (e.g.
Knorr)
200ml boiling water
1 x 400g tin chopped tomatoes
1 tablespoon chopped coriander
1 ½ tablespoon paprika
1 tablespoon ginger powder
¼ teaspoon chilli powder
½ teaspoon turmeric powder
¼ teaspoon cinnamon powder
2 tablespoons cornstarch/cornflour
2 tablespoons cold water

14
 Lasagne

……………………………………………. A flavoursome and filling Italian dish. A pinch of nutmeg in

Main meal the cheese sauce adds something special while the salt and
Serves: 6
fat are kept to a minimum.
Prep time: 20 minutes
Cooking time: 1 hour 5 minutes
…………………………………………….
……………………………………………………………………………..
9 lasagne sheets
1 Brown the mince in a large pan over a gentle heat, stirring so
that the mince is evenly cooked. Add the onions and garlic and
For the meat sauce
continue to cook, stirring, for 5 minutes until the onions are
500g extra lean beef mince
translucent.
2 onions, peeled and chopped
6 garlic cloves, finely chopped
2 Stir in the remaining sauce ingredients and simmer for 20
2 carrots, peeled and diced
minutes.
150g mushrooms, sliced
1 courgette, diced
3 Meanwhile, place the lasagne sheets in a dish and cover with
150ml red wine
boiling water so that they begin to soften.
2 tablespoons tomato purée
2 x 400g tins chopped tomatoes
4 To make the cheese sauce, simply add all the ingredients except
1 teaspoon dried oregano
the cheese to a sauce pan. Cook over a medium heat, stirring
1 teaspoon dried basil
continuously, until the sauce thickens. Remove from the heat and
stir in most of the cheese, reserving a little for the topping.
For the cheese sauce
450ml semi skimmed milk
5 Preheat the oven to 200°C/ 400°F/gas 6.
25g low fat spread
3 tablespoons flour
6 Assemble the lasagne in a dish a layer at a time. Start with a
½ teaspoon nutmeg
third of the meat sauce, followed by a third of the lasagne sheets
85g mature cheddar cheese, grated
followed by a third of the cheese sauce. Repeat this twice so that
you finish with a layer of cheese sauce, then sprinkle with the
remaining cheddar cheese. Cook in the oven for 30 minutes or
until golden brown.

Nutritional information per serving

15
 Spinach and ricotta lasagne (V)

……………………………………………. A vegetarian alternative to lasagne which makes the most of

Main meal the low salt and fat content of ricotta cheese.
Serves: 6
Prep time: 15 minutes ……………………………………………………………………………..
Cooking time: 1 hour 10–15 minutes
……………………………………………. 1 Preheat the oven to 190°C/375°F/gas 5.

For the tomato sauce 2 To make the tomato sauce, heat the oil in a pan over a medium
1 tablespoon olive oil temperature and cook the onion and garlic until soft. Add the red
1 onion, diced pepper, carrot and tomato purée and cook for a further 5 minutes.
2 cloves garlic, finely chopped
1 red pepper, diced 3 Stir in the chopped tomato, red wine, if using, and black pepper.
2 large carrots, chopped up small Reduce the heat and leave to simmer for 20–25 minutes until the
1 tablespoon tomato purée sauce has reduced a little and the carrots are cooked through. If
2 x 400g tins chopped tomatoes you are not using the red wine then cook for 15–20 minutes.
150ml red wine (optional) Remove from the heat and leave to cool briefly then blend until
Ground black pepper to taste smooth using a hand blender.

For the spinach and ricotta filling 4 Meanwhile, place the spinach in a saucepan and defrost over a
1kg frozen spinach (whole leaf) medium heat, stirring occasionally. When the spinach is fully
300g ricotta cheese defrosted, drain off the excess water and leave to cool.
50g pine nuts
1 garlic clove, crushed or very finely 5 Make the spinach and ricotta filling by placing the spinach in a
chopped bowl with the ricotta, pine nuts, garlic and nutmeg and mix well.
1 ½ teaspoon nutmeg
6 To assemble the lasagne, place a layer of lasagne sheets in the
Lasagne sheets (approx 10 sheets) base of an ovenproof dish followed by a third of the tomato sauce,
2 large tomatoes, sliced then half of the spinach mixture. Repeat this process and top with
a third layer of lasagne sheets and the remaining third of tomato
sauce. Finally, arrange the sliced tomato on top.

7 Cook in the oven for 30 minutes until the lasagne sheets are
cooked and serve with a light, leafy salad.

Suggestions
Swap the nutmeg in the spinach mixture for 2 tablespoons
of chopped mint leaves for a delicious alternative flavour
Use wholewheat lasagne for a filling and heart-healthy lasagne

Nutritional information per serving

16
 Simple mushroom risotto (V)

……………………………………………. The dried mushrooms infuse this risotto with a wonderful

Main meal flavour.
Serves: 4
Prep time: 10 minutes ……………………………………………………………………………..
Cooking time: 25–35 minutes
……………………………………………. 1 Add the bay leaves and dried mushrooms to the hot stock and
leave to soak.
2 bay leaves
Handful dried mixed mushrooms or 2 Meanwhile, heat the oil in a large, heavy-based saucepan over a
dried porcini mushrooms low-medium heat. Fry the onion and garlic for 2–3 minutes until
1.2 litres low salt hot vegetable stock, softened. Add the chestnut mushrooms and continue to fry gently
made up for 2–3 minutes until the mushrooms are browned.
2 tablespoons olive oil
1 onion, peeled and chopped 3 Stir in the rice, coating it in the oil, then pour in the wine and
4 garlic cloves, finely chopped gently simmer, stirring, until most of the liquid has been absorbed.
400g chestnut mushrooms, sliced Add a ladleful of stock (avoiding the mushrooms and bay leaves)
350g Arborio rice and, again, when most of the liquid has been absorbed, add
150ml dry white wine another ladleful of the stock. Continue in this way, stirring
2 tablespoons fresh parsley, chopped continuously, until the rice becomes plump and soft. If more liquid
25g low fat spread is required, simply add boiling water until the desired texture is
Ground black pepper achieved.
Freshly grated parmesan, to serve
4 Roughly chop the soaked mushrooms and stir into the risotto,
along with the parsley, low fat spread and pepper. Serve with
freshly grated Parmesan and a green salad.

Suggestions
Make a chicken and mushroom risotto by simply adding
some torn, cooked chicken when cooking the fresh
mushrooms

Nutritional information per serving

17
 Chilli con carne

……………………………………………. A Mexican favourite that’s perfect for nights in with friends.

Main meal The variety of beans make for a filling take on this classic
Serves: 8 dish and the coriander gives it a flavoursome lift.
Prep time: 15 minutes
Cooking time: 45 minutes
…………………………………………….
……………………………………………………………………………..
1 tablespoon olive oil
1 Heat the oil in a large, heavy-based pan over a medium heat and
1 onion, peeled and diced
cook the onion and garlic for 3–5 minutes until soft. Add the mince
2 garlic cloves, finely chopped
and cook until browned all over, stirring from time to time. Drain off
400g extra lean beef mince
the excess fat and return to the heat.
1 tablespoon ground cumin
2 teaspoons black pepper
2 Stir in the spices, tomato purée and fresh chilli and cook for 2–3
½ teaspoon ground ginger
minutes. Add the beans, chick peas, sweetcorn, wine, if using, and
½ teaspoon ground coriander
chopped tomatoes and mix well. Bring to the boil and simmer
1 teaspoon chilli flakes
gently without a lid for 20–30 minutes until the liquid has reduced,
1–2 teaspoon chilli powder to taste
stirring occasionally.
1 tablespoon tomato purée
1 red chilli, deseeded and finely sliced
3 Stir in the fresh coriander and cook for a further 5 minutes.
1 x 400g tin kidney beans, drained and
Garnish with a little coriander and serve with rice and low fat
rinsed
yoghurt.
1 x 400g tin chick peas, drained and
rinsed
Suggestions
1 x 200g tin sweetcorn (no added salt),
drained To make a vegetarian alternative, a chilli non carne,
100ml red wine (optional) substitute the mince with 2 large carrots (peeled and diced),
2 x 400g tins chopped tomatoes 2 courgettes (diced) and 1 red pepper (diced). Simply omit
Handful fresh coriander, chopped, plus the mince and add the carrots with the spices and add the
extra to garnish courgette and red pepper with the pulses

Nutritional information per serving

18
 Spicy beef burgers

The healthy way to indulge in a burger. They are surprisingly

easy to make and taste so much better than shop-bought
versions.

……………………………………………………………………………..

1 Preheat grill to medium. Place all ingredients in a large bowl and

mix together well.

2 Using your hands, shape mixture into 8 round, flat burgers, each
about 1cm (½ inch) thick. Place on rack in grill pan; grill for about
20 minutes until burgers are cooked to your liking, turning once or
twice. (Don’t grill burgers too close to the heat – position about
8cm/3 ¼ in from heat.) Serve in baps with salad and relish.
…………………………………………….
Main meal Suggestions
Serves: 8 (8 burgers)
Substitute lean minced pork or lamb for the minced beef, if
Prep time: 20 minutes
desired
Cooking time: 20 minutes
……………………………………………. Use 1 courgette in place of carrots, if desired
To freeze: Make burgers as directed; freeze before cooking.
450g good-quality lean or extra-lean Wrap individually, label and freeze for up to 1 month. To serve,
minced beef defrost completely, then grill as directed
2 small carrots (about 140g total
weight), coarsely grated Nutritional information per serving
85g mushrooms, finely chopped
1 onion, finely chopped
55g fresh wholemeal or white bread-
crumbs
2 tablespoons tomato purée
1 egg, lightly beaten
1 clove garlic, crushed
2 teaspoons ground cumin
2 teaspoons ground coriander
1 teaspoons hot chilli powder
Freshly ground black pepper, to taste

Kindly provided by the British Heart Foundation www.bhf.org.uk/heartmatters

19
 Pizza

……………………………………………. A heart-healthy version of a national favourite, a home-

Main meal made pizza is a satisfying and delicious alternative to
Serves: 2 (1 pizza)
takeaways. For alternative toppings, why not try using
Prep time: 20–15 minutes plus 1 hour
rising time onion, mushrooms, pineapple or jalapenos?
Cooking time: 30–40 minutes
…………………………………………….
……………………………………………………………………………..
For the base
300g strong white bread flour, plus 1 To make the dough, mix the flour, yeast and pepper together in a
extra for rolling out large bowl. In a separate container mix the water with the oil and
½ teaspoon (half a 7g sachet) fast- garlic and pour into the flour and yeast. Mix together quickly with a
action yeast spoon until a sticky dough is formed. Leave to stand for 10
Pinch ground black pepper minutes.
100ml warm water
1 tablespoon olive oil, plus extra for 2 Dust your hands and a work surface with flour. To knead the
greasing dough, hold one side of the dough down with one hand, with the
1 garlic clove, crushed other hand, push the other side of the dough away from you,
stretching it out. Fold the stretched dough back on top of itself and
For the sauce push it down with your palm. Give the dough a quarter turn and
½ teaspoon olive oil repeat the process for just 1 minute or until the dough is smooth,
1 small onion, chopped elastic and bouncy.
1 garlic clove, finely chopped
1 tablespoon tomato purée 3 Form a ball with the dough and place it into a bowl greased with
1 x 227g tin chopped tomatoes a little oil. Cover the bowl with cling film and leave to rise in a warm
Pinch chilli flakes or to taste place for about an hour or until the dough has doubled in size.
Freshly ground black pepper, to taste
Handful fresh basil, roughly chopped 4 Meanwhile, make the sauce. Heat the oil in a saucepan over a
medium heat and cook the onion and garlic for 5 minutes or until
For the topping the onion becomes soft and transparent. Stir in the tomato puree
1 yellow pepper, sliced followed by the chopped tomatoes, chilli and pepper. Simmer on a
1 tomato, sliced low heat for 15–20 minutes until the sauce becomes thick, stir in
100g cooked chicken the basil for the last few minutes. Use a hand blender to make a
2 tablespoons sweetcorn smooth sauce.
60 mozzarella, thinly sliced
A few basil leaves, torn, plus extra to 6 Once the dough has risen, preheat the oven to 240°C/475°F/gas
garnish 9. Dust a baking sheet with a little flour and use your hands to
push the dough outwards to form a round base approximately
30cm (12inches) across.

7 Spread the tomato sauce over the pizza base using the back of a
spoon. Scatter the toppings over the pizza, topped with the basil
leaves, and cook in the oven for 10–15 minutes or until golden
brown. Scatter with the remaining basil leaves and serve.

Nutritional information per serving

20
 Pork and ginger stir fry

……………………………………………. A vibrant and healthy dish with a citrusy tang.

Main meal
Serves: 4
Prep time: 15 minutes ……………………………………………………………………………..
Cooking time: 15 minutes
……………………………………………. 1 Bring a pan of water to the boil and cook the noodles according
to the packet instructions. Drain, rinse briefly under water to
200g egg noodles prevent sticking and set aside.
½ tablespoon oil (rapeseed)
400g pork escalope or similar, cut into 2 Meanwhile, heat the oil in wok or large frying pan on a high heat.
thin strips Add the pork and stir fry for 5 minutes.
3 x 3cm piece ginger, finely chopped
3 garlic cloves, finely chopped 3 Add the ginger, garlic, chilli and lemongrass and stir fry for
1 red chilli, deseeded and finely another 1–2 minutes. Stir in the vegetables and cashew nuts and
chopped continue to stir fry for 3–5 minutes. The vegetables should be
1 stem lemon grass, tough outer layer cooked but retain some ‘bite’.
removed, thinly sliced
150g mushrooms, sliced 4 Combine the soy sauce, lemon juice and brown sugar in a
75g mange tout or sugar snap peas separate container and mix with the stir fried vegetables. Finally,
½ red pepper, finely sliced add the cooked noodles to the pan, mix well and serve.
2 pak choi, roughly chopped
75g cashew nuts Suggestions
1 tablespoon low salt soy sauce You can use any vegetables you like; good additions are
Juice of 1 lemon baby corn, bamboo shoots and water chestnuts
1 teaspoon brown sugar
Nutritional information per serving

21
 Thai red curry

An authentic and aromatic Thai dish. You can also use the
paste as a marinate for chicken or fish fillets.

……………………………………………………………………………..

1 To make the curry paste, simply tip the ingredients into a food
processor and whiz to form a smooth paste.

2 Bring the coconut milk to the boil in a saucepan over a medium

heat, boil gently for 3–5 minutes or until the milk starts to separate
out. Add the curry paste and cook, stirring, for a minute, until you
can smell the aroma of the heating curry paste.

3 Add the chicken and cook for about 1 minute then add the water.

4 Add courgettes, carrots, pineapple and kaffir lime leaf, don’t stir.
……………………………………………. Cook for 2–3 minutes until the chicken is cooked through then stir
Main meal in the sugar. Cook for 2 minutes over a low heat until all the
Serves: 4 ingredients are cooked.
Prep time: 10 minutes
Cooking time: 10–15 minutes 5 Serve with white rice and garnish with the strips of chilli and
……………………………………………. sweet basil or coriander.

For the curry paste Suggestions

2 teaspoons ground coriander Replace the chicken with pork, fish or shellfish. If using fish or
1 teaspoon ground cumin shell fish, add with the sugar and cook for two minutes before
2 roasted cardamom pods, ground serving
(optional)
½ teaspoon ground black pepper You can substitute the courgette, carrot and pineapple with
2 stems lemongrass, tough outer layer other vegetables such as green beans, soya beans, baby
removed, chopped sweetcorn, mange tout or peppers
4 garlic cloves, peeled and roughly
Nutritional information per serving
chopped
2 red chillies (or to taste), seeds
removed, chopped
2 shallots, peeled and roughly chopped
1 teaspoon ginger (ginza if available)
skin removed, chopped
1 teaspoon kafir lime skin, chopped, or
grated zest of 1lime

For the curry

1 x 400ml tin coconut milk
2 chicken breasts, thinly sliced
400ml water
2 courgettes, chopped
2 carrots, sliced into rounds
200g pineapple, cubed
4 kaffir lime leaves, torn into pieces, or
grated zest of half a lime
1 tablespoon sugar, or to taste
2 large red chillies, sliced into thin
strips, to garnish
Thai sweet basil leaves or coriander to
garnish

Photography by Anankkml at FreeDigitalPhotos.net 22

 Caramelised onion mashed potato

Caramelised onions are a delicious addition to mashed

potato.

……………………………………………………………………………..

1 Rinse the chopped potatoes under cold water to wash the starch
off the surface. Bring a large pan of water to the boil and add the
potatoes. Boil gently for 20 minutes or until tender and easily cut
with a knife.

2 While the potatoes are cooking, caramelise the onions. Heat the
olive oil in a non-stick frying pan over a low heat. Add the onions
and cook very gently for about 20 minutes, stirring occasionally,
until they are dark brown.

3 Drain the cooked potatoes in a colander. Once the water has

evaporated from the potatoes, return them to the pan. Add the low
fat spread, milk and black pepper to the pan and mash the
……………………………………………. potatoes using a potato masher. The more you mash them, the
Side dish lighter and fluffier they will be.
Serves: 6
Prep time: 20 minutes 4 Stir in the caramelised onion and serve with the Light steak and
Cooking time: 25 minutes kidney pie on page 7.
…………………………………………….
Suggestions
1.2kg potatoes (charlotte), peeled and For a different flavour, stir 2 tablespoons of balsamic vinegar
chopped into the onions towards the end of their cooking time
1 tablespoons olive oil
2 large onions, peeled and thinly
sliced
50g low fat spread
100ml semi skimmed milk or to taste
Ground black pepper

23
 Laapsi khichdi a’la Pervin (wet khichdi with onion and tomato) (V)

Kindly provided by Cyrus Todiwala OBE DL – Celebrity chef

and patron of Pan-Indian restaurant Café Spice Namasté.

This is a great khichdi and one that has become a favourite

in our family. However my wife has perfected her very own
style by trial and error based on the tastes, likes and dislikes
of us all. Laapsi Khichdi does very much exist and you will
often notice that much like our own home family styles vary
with the exception of the onion, garlic and tomato, which
are common. Laapsi is another word for wet and a bit of
starch released by the rice, which gives it the texture.

……………………………………………………………………………..

……………………………………………. 1 Wash the rice and moong daal thoroughly and soak together for
Side dish up to two hours.
Serves: 4–5
Prep time: 10 minutes plus 2 hours 2 Heat the oil in a casserole, roughly a 6–8 litre type with a tight
soaking time fitting lid, over a high heat. Sauté the cumin seeds and as soon as
Cooking time: 45–55 minutes they change colour, after twenty or thirty seconds, add the hing/
……………………………………………. asafoetida followed immediately by the garlic, stirring continuously.

400g rice 3 As soon as the garlic changes colour to a pale brown, add the
200g moong daal/split moong bean, chopped onions and sauté for about 5 minutes or until the onions
masoor daal/pink lentils or split yellow turn soft. Add a little water to the pan if the contents stick at the
peas bottom.
2 tablespoons sunflower oil
1 teaspoon cumin seeds 4 Now add the soaked rice and moong daal, turmeric powder,
⅛ teaspoon hing/asafoetida chopped tomatoes, chilli powder and cumin powder. Continue to
4 garlic cloves, minced or crushed cook for 3–4 minutes, stirring gently from time to time, and add the
1 medium red onion, peeled and finely water.
chopped
½ teaspoon turmeric 5 Cover and cook on a medium heat, stirring occasionally, for 30–
2–3 medium sized tomatoes, chopped 40 minutes, ensure that you scrape from down up. For best results
¼ teaspoon red chilli powder use a good heat-resistant plastic or wooden spatula. For this dish
¼ teaspoon cumin powder the rice needs to be a little overcooked so do not worry if it gets
1.2 litres water mushy, that’s what Laapsi means, but if the water dries out too
1 heaped tablespoon fresh coriander, quickly add some more, a very little at a time.
chopped
6 As soon as the rice and the daal are cooked and the khichdi has
the consistency of porridge, add the chopped coriander, stir well
and remove from the heat.

7 Serve with the Chicken choyla on page 12, hot & sweet mango
chutney or shredded mango Choonda, garnished with some split
spring onions if you like.

Nutritional information per serving

24
 CASH Contact Details
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Telephone: 020 7882 5941 / 6018 cash@qmul.ac.uk

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