Walking.org » Light Meal Recipes http://www.walking.org Just another WordPress weblog Wed, 14 Jul 2010 13:39:22 +0000 http://wordpress.org/?v=2.8.4 en hourly 1 Eggs Florentine http://www.walking.org/p/eggs-florentine http://www.walking.org/p/eggs-florentine#comments Fri, 11 Sep 2009 09:00:43 +0000 Walking.org http://www.walking.org/?p=856 Here’s a light but nourishing meal that can be made in a few minutes. The spinach soaks up the flavours of the fish sauce and chilli sauce. Eggs are extremely versatile and they go particularly well with spinach.

220 g (8 oz) fresh spinach
5 ml (1 tsp) Nam Pla fish sauce
chilli sauce – to taste
2 eggs
freshly ground black pepper

Clean the spinach then put it into a pan with a little water and cook for about 2 minutes. Drain the water from the spinach then stir the fish sauce and some chilli sauce into the spinach and keep warm. Meanwhile, poach the eggs in some lightly salted boiling water. Arrange the spinach on individual plates with the poached egg on top of the spinach and grind some black pepper on to the egg. Serve with triangles of toast.

]]> http://www.walking.org/p/eggs-florentine/feed 0 Stuffed Tomatoes http://www.walking.org/p/stuffed-tomatoes http://www.walking.org/p/stuffed-tomatoes#comments Sun, 26 Apr 2009 09:00:06 +0000 Walking.org http://www.walking.org/?p=812 These tomatoes are great for a light meal or they can be used as a starter in a main meal. The lentils and sultanas add texture as well as taste. If you have other herbs available, use them instead of parsley if you wish.

2 large beef tomatoes
75 g (3 oz) cooked lentils
50 g (2 oz) sultanas
2 spring onions
5 ml (1 tsp) fresh parsley
juice of 1/2 lemon
freshly ground black pepper

Finely chop the spring onions and fresh parsley. Slice the top off the tomato and scoop out the flesh. Mix all the other ingredients with the tomato flesh then pile into the tomatoes. Garnish with some salad leaves and serve with a wedge of wholemeal bread.

]]> http://www.walking.org/p/stuffed-tomatoes/feed 0 Aubergine with Mozzarella http://www.walking.org/p/aubergine-with-mozzarella http://www.walking.org/p/aubergine-with-mozzarella#comments Fri, 27 Mar 2009 11:49:01 +0000 Walking.org http://www.walking.org/p/aubergine-with-mozzarella Aubergine and mozzarella go together really well. This is a very tasty dish that is easy and quick to prepare. If you want, you could add some garlic. Simply peel a clove of garlic and chop it finely then scatter on top of the aubergine and mozzarella before putting under the grill.

1 medium aubergine
2 medium tomatoes
mozzarella cheese
5 ml (1 tsp) fresh basil
freshly ground black pepper

Roast the aubergine whole in a preheated oven, Gas Mark 6 (200C/400F) for about 30 minutes, turning occasionally. Cut the ends from the aubergine then slice in half lengthways. Slice the tomatoes and the mozzarella cheese and arrange on the aubergine halves. Add some freshly ground black pepper then place under a hot grill for a few minutes until golden. Tear the basil leaves and garnish the aubergine with them. Serve with a wedge of wholemeal bread.

]]> http://www.walking.org/p/aubergine-with-mozzarella/feed 0 Russian Salad http://www.walking.org/p/russian-salad http://www.walking.org/p/russian-salad#comments Wed, 18 Mar 2009 12:32:03 +0000 Walking.org http://www.walking.org/p/russian-salad This vegetable salad is easy to prepare and is particularly good with some horseradish sauce giving it piquancy. If you prefer you could use mustard instead to give it some zing. Several different antioxidants can be found in fruit and vegetables. They are important for good health as they help prevent the oxidative processes thought to be the cause of many diseases. Beetroot is a good source of carbohydrates and protein. It also has high levels of important vitamins and minerals and is an excellent source of folic acid.

75 g (3 oz) cooked beetroot
75 g (3 oz) cooked potatoes
75 g (3 oz) cooked carrots
75 g (3 oz) cooked petits pois
10 ml (2 tsp) reduced calorie mayonnaise
5 ml (1 tsp) lemon juice
5 ml (1 tsp) horseradish sauce
freshly ground black pepper

Allow the vegetables to cool. Mix together the mayonnaise, lemon juice and horseradish sauce. Cut the potatoes and carrots into small pieces then add them with the petits pois to the dressing. Stir gently to coat the vegetables. Grate or cube the beetroot and arrange on serving dishes. Put the other vegetables on top of the beetroot and add some freshly ground black pepper.

]]> http://www.walking.org/p/russian-salad/feed 0 Mangetout and Ham Omelette http://www.walking.org/p/mangetout-and-ham-omelette http://www.walking.org/p/mangetout-and-ham-omelette#comments Fri, 13 Mar 2009 09:00:18 +0000 Walking.org http://www.walking.org/?p=784 Eggs are a most versatile food and one that can be enjoyed at breakfast, lunch or supper. They contain protein as well as some vitamins and minerals. The filling consists of mangetout, a green vegetable, and ham, providing some more protein.

75 g (3 oz) mangetout
50 g (2 oz) cooked ham
5 ml (1 tsp) chopped fresh dill
3 large eggs
5 ml (1 tsp) olive or safflower oil
freshly ground black pepper

Lightly cook the mangetout and shred the ham. Whisk the eggs with a little water or milk and some freshly ground black pepper – and salt if you wish. Add the dill to the whisked eggs. Heat the oil in a frying pan and add the eggs. Cook until the omelette is set. During cooking, arrange the mangetout and ham on the omelette. Fold over the omelette and cut in half. Serve on individual plates garnished with a sprig of dill and a wedge of wholemeal bread.

]]> http://www.walking.org/p/mangetout-and-ham-omelette/feed 0 Avocado and Orange Salad http://www.walking.org/p/avocado-and-orange-salad http://www.walking.org/p/avocado-and-orange-salad#comments Mon, 09 Mar 2009 12:22:38 +0000 Walking.org http://www.walking.org/p/avocado-and-orange-salad Avocado and Orange Salad is very quick and easy to prepare and can easily be taken to work as a light meal in a lunch box. Avocado pears are native to the subtropics of the Americas. Although cultivated for thousands of years, the avocado has only become widely known relatively recently. The avocado is very nutritious with the highest protein content of any fruit. The orange and sesame seeds add further goodness.

1 medium avocado
1 medium orange
1 slice toasted wholemeal bread
10 ml (2 tsp) toasted sesame seeds
½ lemon
salad leaves
freshly ground black pepper

Arrange the salad leaves on individual plates. Peel the orange and cut into segments, removing the pith. Cut the avocado into half, discard the stone and skin and cut the flesh into cubes. Arrange the avocado and orange on the salad leaves and squeeze the lemon over the avocado to retain its colour. Toast the bread then cut into small squares then garnish the salad with the croutons and toasted sesame seeds. Add some freshly ground black pepper.

]]> http://www.walking.org/p/avocado-and-orange-salad/feed 0 Vegetable Kebabs http://www.walking.org/p/vegetable-kebabs http://www.walking.org/p/vegetable-kebabs#comments Mon, 09 Feb 2009 15:18:26 +0000 Walking.org http://domain2105431.sites.fasthosts.com/?p=138 These kebabs are delicious on their own for a light meal but they can also be used as an accompaniment to fish or meat as part of a main meal. The vegetables are colourful and the kebabs are very appetising. If one of the vegetables is not available, simply replace it with another vegetable. You can use any peppers you like but red and green peppers look and taste super together.

1 large courgette
1 large onion
1 medium green pepper
1 medium red pepper
8 small mushrooms
10 ml (2 tsp) lemon juice
5 ml (1 tsp) olive oil
5 ml (1 tsp) chopped fresh parsley
freshly ground black pepper
2 lemon wedges

Soak 4 6″ kebab sticks in water for 30 minutes to prevent burning when cooking the kebabs. Cut the vegetables to make 4 kebabs. Mix the lemon juice, olive oil, parsley and some freshly ground black pepper to make a marinade and put the kebabs in the marinade for about 40 minutes if possible – if you don’t have time, just cook the kebabs once you have prepared them. Grill the kebabs, turning frequently. Serve garnished with lemon wedges.

]]> http://www.walking.org/p/vegetable-kebabs/feed 0 Tomato and Olive Crostini http://www.walking.org/p/tomato-and-olive-crostini http://www.walking.org/p/tomato-and-olive-crostini#comments Thu, 08 Jan 2009 09:40:23 +0000 Walking.org http://walking.conversionculture.com/?p=108 Crostini make a fantastic light meal but they can also be used as a starter for a main meal. You can add any toppings you like but tomatoes, basil and olives are very simple and straightforward as well as being very healthy foods. I sometimes add a swirl of olive oil just before serving for a real Italian touch! Finish with plenty of freshly ground black pepper.

4 slices crusty bread
1 clove garlic
4 medium tomatoes
fresh basil leaves
8 black olives
freshly ground black pepper

Slice the tomatoes and put under a hot grill for a few minutes, turning once. Peel the garlic and cut into half. Toast the bread, then rub with the cut clove of garlic. Arrange the tomatoes on the toasted bread. Tear the basil leaves then put the basil and olives on top of the crostini. Add some freshly ground black pepper.

]]> http://www.walking.org/p/tomato-and-olive-crostini/feed 0 Tuna and Leek Salad http://www.walking.org/p/tuna-and-leek-salad http://www.walking.org/p/tuna-and-leek-salad#comments Tue, 23 Dec 2008 09:00:04 +0000 Walking.org http://walking.conversionculture.com/?p=101 Leeks combine really well with fish and I think they are particularly good with tuna. This is a very easy salad to prepare. While the leeks are cooking, you can mix the tuna with the dressing then as soon as the leeks are cool you can arrange the salad on serving plates.

1 tin tuna in brine, drained
2 medium leeks
10 ml (2 tsp) reduced calorie mayonnaise
10 ml (2 tsp) natural yogurt
freshly ground black pepper
lemon wedges

Cut the leeks into sections and clean. Simmer them in boiling water for about 8 minutes then drain well and leave to cool. Flake the tuna and mix with the mayonnaise and yogurt. Arrange the leeks on plates and pile the tuna on top. Grind some black pepper onto the salad and garnish with the lemon wedges.

]]> http://www.walking.org/p/tuna-and-leek-salad/feed 0 Mushroom and Pepper Omelette http://www.walking.org/p/mushroom-and-pepper-omelette http://www.walking.org/p/mushroom-and-pepper-omelette#comments Sat, 20 Dec 2008 09:39:25 +0000 Walking.org http://walking.conversionculture.com/?p=102 This omelette is very colourful and makes a delicious light meal. A wedge of fresh wholemeal bread would be lovely with it.

100 g (4 oz) mushrooms
1 small green pepper
1 small red pepper
3 large eggs
5 ml (1 tsp) chopped fresh parsley
freshly ground black pepper
5 ml (1 tsp) olive oil

Cut the green and red peppers lengthways into quarters and remove the seeds. Slice the mushrooms. Grill the peppers and mushrooms for 5-10 minutes, turning to cook evenly. Whisk the eggs with a little water. Add the parsley and some freshly ground black pepper. Heat the oil in a frying pan and add the whisked eggs. Cook until the omelette is set. Arrange the grilled mushrooms and peppers on the omelette. Fold over and cut in half. Serve on individual plates garnished with a sprig of parsley.

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