Porridge with Cinnamon, Banana, and Berries

Time: 20 mins
Servings: 4

Ingredients:

• 100g porridge oats
• ½ tsp cinnamon, plus extra for topping
• 4 tsp brown sugar
• 450ml skimmed milk
• 3 bananas, sliced
• 400g berries, halved
• 150g fat-free natural yogurt

Method: 

1. Combine the oats, cinnamon, brown sugar, milk, and half the sliced bananas in a medium-sized saucepan. Bring to a boil, stirring occasionally.

2. Reduce the heat and cook for 4-5 minutes, stirring continuously.

3. Remove the mixture and divide between 4 bowls. Top with the remaining banana, berries, a tablespoon of yogurt, and cinnamon.

Low-fat Moussaka

Time: 55 mins
Servings: 4

Ingredients:

• 200g frozen sliced peppers
• 3 garlic cloves, crushed
• 200g extra-lean minced beef
• 100g red lentils
• 2 tsp dried oregano, plus extra for topping
• 500ml passata
• 1 aubergine, sliced
• 4 tomatoes, sliced
• 2 tsp olive oil
• 25g grated parmesan
• 170g fat-free Greek yogurt
• Grated nutmeg

Method:

1. Cook the peppers on low heat in a large non-stick pan for 5 minutes. Add the garlic and cook for another minute.

2. Add the beef and cook until brown.

3. Add the lentils, 1 teaspoon of oregano, passata, and a splash of water. Simmer for 15-20 minutes until the lentils are tender, adding more water if required.

4. Meanwhile, place the aubergine and tomato slices on a non-stick baking tray and brush with olive oil. Sprinkle with the remaining oregano and grill for 1-2 minutes on each side on medium heat.

5. Mix half the parmesan with the yogurt and some seasoning. Divide the beef mixture between 4 small ovenproof dishes and top with the sliced aubergines and tomatoes. Spoon the yogurt topping onto each dish and sprinkle with the remaining oregano, parmesan and nutmeg.

6. Grill for 3-4 minutes and serve.

Chicken Tikka Masala

Time: 1 hr 5 mins
Servings: 5

Ingredients:

• 2 tbsp vegetable oil
• 5g light butter
• 2 onions, chopped
• 3 tbsp chicken tikka masala paste
• 1 red pepper, seeds removed and chopped into chunks
• 4 boneless chicken breasts, skinned and cut into cubes
• 400g chopped tomatoes
• 2 tbsp tomato purée
• 1-2 tbsp mango chutney
• 75ml coconut milk
• 75ml natural yogurt
• Chopped coriander leaves

Method:

1. Heat the vegetable oil and butter in a large casserole dish on the hob. Add the onions and a pinch of salt. Cook for 15-20 minutes until golden.

2. Add the tikka masala paste and pepper and cook for another 5 minutes.

3. Add the chicken breasts and stir to coat with the paste. Cook for 2 minutes, then add the chopped tomatoes, tomato purée and 100ml water. Cover with a lid and simmer for 15 minutes, stirring occasionally.

4. Remove the lid, stir in the mango chutney, coconut milk, and natural yogurt.

5. Season and top with coriander leaves before serving with basmati rice or naan bread.

A wide variety of quality ingredients for our recipes are available from Arkadia supermarkets in Malta and Gozo, including Arkadia FoodExpress Swatar and Arkadia Food Market Valletta.

Medical Disclaimer

The information provided on this website is provided "as is" and is intended for general information only. It is not intended as medical advice and should not be relied upon as a substitute for professional consultation with a qualified healthcare provider, familiar with your individual medical needs.

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