Get some roughage in your diet with these wholesome dishes
Get some roughage in your diet with these wholesome dishes.
Moroccan lamb stew with lentils and aubergine
Serves: 4
1 onion, chopped roughly
1 clove garlic, chopped roughly
1 tbsp olive oil
400g leg of lamb, fat trimmed and cut into large chunks
1 tsp each of ground cumin, ginger and coriander
Half tsp cayenne pepper
1 cinnamon stick
1 tbsp tomato purée
Rind from a lemon and an orange
700ml hot water
2 tbsp honey
10 dried pitted prunes
1 small aubergine, chopped into 1cm dice
50g cooked brown lentils
25g Mornflake Oatbran
Fresh coriander
1. Preheat the oven to 160°C. In a flame-proof casserole dish, heat up the tablespoon of olive oil. Add the onions, garlic and lamb and cook for five minutes until the onions are soft and the lamb is beginning to brown.
2. Stir in the spices and tomato purée and cook for one minute.
3. Add the water, honey, lemon and orange rind, cinnamon stick, prunes, aubergine and seasoning.
4. Bring to the boil then put into the oven and cook for one hour and 20 minutes. Keep checking to make sure it isnt cooking dry.
5. Remove the lid and add the lentils and Mornflake Oatbran. Stir through. If it looks too dry, add a little more water to loosen. Put back into the oven and cook for a further 10 minutes.
6. Remove from the oven. Remove the rind and cinnamon stick and taste for seasoning. Serve with bulgar wheat, fresh coriander and plain yoghurt.
Herbed chicken with roasted roots and borlotti beans
Serves: 4
For the chicken
4 chicken breasts, fillets removed
2 egg whites
75g Mornflake Oatbran
Zest of 1 lemon
1 tbsp chopped fresh or dried thyme
25g Parmesan cheese, grated
Olive oil spray
For the vegetables
1. Place all of the chopped vegetables into a baking tray, scatter over the caraway seeds, season with salt and pepper, drizzle over the oil and squeeze on the lemon. Mix it all together and roast on the middle shelf for 30 minutes, checking now and again.
2. Put the chicken breast between a large slice of non-stick baking paper. With a rolling pin, flatten the breasts slightly.
3. Put the egg whites into a bowl. In another bowl, mix together the Mornflake Oatbran, lemon zest, thyme, Parmesan cheese and salt and pepper.
4. Dip the chicken breasts into the egg white, shaking off any excess, then cover liberally in the oat bran mixture. Put onto a non-stick baking tray, spray lightly with olive oil then bake on a high shelf for 20 minutes until golden brown and cooked through.
5. Take out the roasted vegetables and tip in the tomatoes, beans and mint. Season and mix together.
6. Serve the chicken breasts sliced on top of a pile of roasted vegetables and beans.
Nutrition news
A variety of the kidney bean, borlotti beans, are packed full of nutrients. They help reduce cholesterol, prevent headaches and will give you plenty of energy.
Mustard salmon with mango salsa
Serves: 4
4 salmon fillets, skin removed
1 tbsp chopped dill
2 tbsp wholegrain mustard
1 tbsp honey
1 tsp paprika
Mornflake Oatbran
Olive oil spray
For the salsa
1 mango, peeled and chopped into small cubes
2 tomatoes or a handful of cherry tomatoes, cut into cubes
4 spring onions, finely sliced
4 large tbsp chopped fresh coriander
1 red chilli, deseeded and sliced
1 tbsp red wine vinegar
Juice of 1 lime
1. Preheat the oven to 200°C. In a bowl mix together the dill, mustard, honey, paprika and seasoning to form a paste.
2. Place the salmon fillet onto a non-stick baking tray. Spread the mixture onto the fillets then coat liberally in Mornflake Oatbran. Spray lightly with olive oil spray. Place on the high shelf and roast for 10 minutes.
3. In a bowl, mix together the mango, tomatoes, spring onions, coriander, chilli, vinegar and lime juice. Taste for seasoning.
4. Serve the salmon with asparagus, corn on the cob and a pile of mango salsa.
Did you know?
Oatbran contains beta-glucan, a soluble fibre which has been proven effective in lowering cholesterol. Oats also contain hundreds of phytochemicals, which are thought to reduce the risk of developing cancer.
Oat biscuits
Serves: 4
75g sugar
Mornflake Superfast oats
1 tsp baking powder
25g butter
1 egg white
1. Melt the butter and mix it with the oats, adding the baking powder and sugar.
2. Beat the white of the egg until stiff and stir it into the paste.
3. With floured fingers, form the paste into biscuit shapes.
4. Place on a buttered tray and bake for 20 minutes in a slow oven.
Oat drop scones
Serves: 2
100g Mornflake Superfast or Mornflake Organic Oats
A pinch of salt
1 egg
300ml milk
25g butter, melted
1. Mix the oats and salt in a bowl and make a well in the centre. Break the egg into the well and add the milk gradually.
2. To make the batter, stir in melted butter and allow to stand for one hour. Cook spoonfuls of batter in a lightly greased non-stick pan for about three minutes on each side.
3. Serve hot with bacon and eggs for breakfast.
For more information visit mornflake.com
