Curried Pumkin Soup

This is a brilliant winter, and can be made as spicy or mild as you like.

1/2 small pumkin, 1/4 of a large pumpkin, or 1 mediuam butternut squash - peeled and cubed
2 carrots, peeled and sliced (you could use celery, but I do not like celery so I use carrots)
2 medium onions, peeled and chopped
2 cloves of garlic, crushed
1 tsp dried coriander
1 tsp cumin
1 tsp/1 dsp curry powder (to tatste)
1 vegetable stock cube
hot water to cover

Place all the ingredients in a large saucepan, cover with hot water, bring to the boil, cover and simmer until the vegetables are cooked stirring regularly.

When cooked, cool slightly, then liquidise until smooth and add more water if needed. This soup is lovely the next day if left in the fridge overnight.

(Tip, I find it easier to chop the pumpkin or butternut squash in half lengthwise, chop up into small bits and then peel the manageable chunks. Keep the knife away from your fingers!)

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Red onion and tomato soup

Spray oil
250g red onions, peeled and sliced
2 carrots, peeled and sliced
400g can chopped tomatoes
1/2 tsp dried sage
600mls vegetabel stock
1/2 tsp granulated sweetener
black pepper

spray a pan with the oil and very gently soften the red onions for about 30 minutes, stirring regularly. At the same time, put the carrots, tomatoes, sage and stock into a large pan, bring to the boil and then simmer for 20 to 30 minutes. Lightly blend the carrot and tomato mixture, with some of the onions, but only to a lumpy consistency. Add the rest of the onions to the mixture, together with the sweetener and black pepper, re-heat of needed and serve.

This got rave reviews from my hubby and younger daughter.

If you like this recipe look at www.scottishslimmers.com for more in their book 'The Complete No-Check, Low-Check' book at £10.95 - an excellent buy in my opinion full of lovely low fat, low calorie very tasty recipes.

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Chicken (Quorn) Tikka Masala

Soften 1 small sliced onion in a pan sprayed with oil. Add 1 cubed medium skinless chicken breast or 85g Quorn pieces and brown. Stir in 1 dspn curry paste (I use Patak's tikka masala paste), and 200g canned tomatoes (I chop them up before adding them). Stir, then simmer for 15 - 20 minutes. Remove from the heat and stir in 1 rounded dspn fat-free natural yogurt or fromage frais. Sprinkle with garam masala (optional). Serve with 50g dry weight, boiled rice. (16 checks, approx 400 calories).

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