<![CDATA[WENDYMURRAYDIETITIAN.CO.UK - Recipes]]>Sun, 24 Mar 2019 12:21:49 +0000Weebly<![CDATA[Sweet and Sour Butterbeans]]>Thu, 13 Dec 2018 18:13:55 GMThttp://wendymurraydietitian.co.uk/recipes/sweet-and-sour-butterbeans
 This is a recipe I have used as a lunch served on its own or  with bread rather than rice.  

Ingredients 
1 onion
1 clove garlic 
1 tbsp oil
1 tbsp of cider vinegar
1 tbsp soft brown sugar
1 dessert apple
2 tins butter beans
2 tbsp chopped parsley
salt to taste

Method
  1. Heat oil in a pan until moderately hot
  2. Peel and slice onion and fry in oil 3-4 minutes
  3. Add peeled and chopped / crushed garlic cook for a further 1-2 minutes until onion and garlic softened
  4. Add sugar and vinegar to pan and mix well
  5. Peel and grate apple into pan
  6. Add butter beans and stir well heat until warmed through
  7. Add salt to taste
  8. Serve and sprinkle with chopped parsley
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<![CDATA[Bean Roast]]>Sat, 24 Nov 2018 18:54:20 GMThttp://wendymurraydietitian.co.uk/recipes/bean-roast
Ingredients
 
 2 tins of chosen Beans (not baked beans)
2 onions
100g (4oz) grated cheddar cheese
3 -4 slices wholemeal bread as breadcrumbs
2 eggs whisked
1 clove garlic
1 tsp of dried sage and thyme or 1 tbsp. chopped fresh sage and fresh thyme chopped
1 tbsp. fresh parsley chopped
Salt and pepper to season
 
Method
Mix breadcrumbs, herbs, salt and pepper, beans, cheese
Fry onion in oil for 3-4 minutes add garlic
Add onions to breadcrumb mix
Stir in whisked eggs
Put into a greased tin or ovenproof dish
Cook in a preheated oven 170 degrees or 150 degrees in a fan oven for 40 minutes
Serve with potatoes and vegetables  
Alternatives
Use dried mixed herbs instead of other herbs
I tend to use red kidney beans but you could use any bean or peas e.g butter,cannellini, black eyed peas
Again you can change the type of hard cheese to change the flavour
 
 
 
 
 

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<![CDATA[Tuna or Salmon Bake]]>Sun, 11 Nov 2018 10:34:02 GMThttp://wendymurraydietitian.co.uk/recipes/tuna-or-salmon-bake
Sometimes it is good to have recipes that use food from your store cupboard. This recipe uses tinned fish originally it was made with tuna fish and came from my first flat share after going to college. However it can also be made with tinned salmon to up your intake of oily fish both are tasty. 

Ingredients 
I tin tuna or salmon
I tin of condensed mushroom soup
1 tin sweetcorn
other vegetables can be included frozen peas,chopped onion a few sliced mushrooms, sliced tomatoes
Topping 
crushed crisps and grated cheese
or 
mashed potato with or without grated cheese
or
bread crumbs and a little butter dotted over

Method
  1. Preheat oven to 180 degrees or 160 if using a fan oven
  2. Heat the soup in a pan and add fish and sweetcorn
  3. if using other vegetables either mix in to mixture or use as to layer the tuna mixture finally topping with one of the toppings in an ovenproof dish
  4. Place in the preheated oven for 30 minutes
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<![CDATA[Fish Parcels]]>Fri, 09 Nov 2018 14:00:00 GMThttp://wendymurraydietitian.co.uk/recipes/fish-parcels
This dish is very versatile in that you can use any type of fresh fish the picture above show some cod but  you could use any type of white fish including smoked or oily fish adding lots of variety. Equally you can use your favourite vegetables and herbs or use as an opportunity to try new herbs and vegetables

Ingredients
fish choose any variety e.g. cod, haddock, basa, salmon , mackeral
Vegtables
For mediterranean flavours you could try 
tomatoes
peppers
onion
courgette
olives 
Basil
lemon juice
garlic
For chinese stlye you could try
pakchoi 
grated or ribbons of carrot
broccoli 
onion or spring onion
mushrooms
soya sauce
garlic crushed /chopped
ginger grated /chopped


Other vegetable and herbs to consider 
leeks
peas
dill
tarragon
  1. Pre-heat oven to 180 degrees or 160 if using a fan oven
  2.  cut enough tin foil to make your parcel and put on a baking tray
  3.  put your chosen cut up vegetables in the centre of the tin foil
  4.  set fish on top and top with chosen herbs and seasoning
  5. add a drizzle of oil or a knob of  butter
  6. add a little ( 2 tsp approx) liquid if using eg lemon juice or soya sauce not necessary
  7. Close packet up   and cook for 15 -20 minutes 
  8. open carefully as there will be a lot of steam
  9. serve with either potatoes, noodles, rice, or other grain


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<![CDATA[Butter Bean and Vegetable Crisp]]>Thu, 08 Nov 2018 12:44:53 GMThttp://wendymurraydietitian.co.uk/recipes/butter-bean-and-vegetable-crisp
Ingredients
100g Cauliflower   broken up into small florets                                                                        
25g Butter or margarine
1 onion finely chopped
50g mushrooms sliced
1 clove garlic crushed
1/2 medium green pepper sliced
100g frozen peas
100g fennel chopped
1tbsp plain flour
225ml milk or soya milk
1 vegetable stock cube
2tbsp parsley chopped 
1tsp ground coriander
1tsp miso, ground black pepper
439g can butter beans
Topping 
75g breadcrumbs
50g sunflower seeds
2 tbsp oil
  1.  Melt the butter/margarine and fry the onion, mushrooms,fennel,peas,garlic,cauliflower and pepper for a few minutes
  2. Cover the pan and turn down eat and allow vegetables to sweat for 5 minutes
  3.  Preheat the grill
  4.  Mix the topping ingredients together
  5.  Add the flour to the vegetable mixture and cook for 1 minute stirring continuously
  6. Remove from heat and gradually stir in the milk to form a thick sauce
  7. Add the stock cube,parsley,coriander,miso and black pepper and return to the heat, bring to boil and stir until mixture thickens Stir in drained butterbeans
  8. Transfer to an ovenproof dish and spread topping on the mixture
  9. Place under a preheated grill for 5 minutes until topping brown and crispy

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