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HEALTHY EATING RECIPES

After months of use in my test kitchen, I highly recommend Gastrolux premium quality aluminium pans, with their unique biotan coating.
This superb non stick cookware enables you to cook without the addition of any extra fat or oil, delivering even heating and superb cooking results time after time. Top performance pans which are simplicity itself to clean.
Enjoy using the following tried and tested healthy eating recipes, excellent for those keeping an eye on their waist lines.
COLOUR COOK BOOK OFFER
Beverley’s latest colour cookery book of 21 step by step supper party menus, with over 80 recipes, is available at £9.99 in Waterstones and other book shops. Alternatively, you might like the opportunity to buy the book directly from Beverley for the special price of £8.00 to include £1.30 p & p.
Beverley may be contacted by email: Beverley.jarvis@jarvishomes.com
or through her web site: www.beverleyjarvis.co.uk
Beverley Jarvis (Piper) cookery writer & home economist

Beef in Red Wine
Serves 6
2 rashers back bacon, rind removed, chopped
900g lean chuck steak, trimmed and cut into 2.5cm dice
2 carrots, peeled and sliced
2 large red onions, roughly chopped
1 stick celery, chopped
2 cloves garlic, crushed
1 rounded tablespoon flour
2 rounded tablespoons Hungarian smoked paprika
3 tablespoons tomato purée
1 x 400g can chopped tomatoes
2 level teaspoons dried mixed herbs
150ml beef stock
600ml red wine
Salt and freshly ground black pepper
To serve: Freshly chopped parsley
You will need a 6L Gastrolux casserole with lid.
 Pre-heat oven to 140°C (120°Fan) Gas 1.
Heat the Gastrolux casserole and fry the bacon for 1-2 minutes. Add the beef and continue to fry until browned.   Add carrots, onion and celery and cook over a medium heat for 5-8 minutes, stirring occasionally. The onions should soften and turn translucent. Add crushed garlic and continue to cook for 1 minute.
Sprinkle in flour and paprika to soak up juices. Stir well. Stir in tomato purée.
Add can of tomatoes, herbs, stock and wine. Season with a little salt and pepper. Bring to simmering point. Cover with the lid. Transfer to oven and cook for 2 ½ - 3 hours until meat is meltingly tender.
Serve the beef, sprinkled with the parsley, accompanied by rice or jacket potatoes.
Kcals per serving: 380 approx.

Chicken Curry
Serves 4
It is worth buying the best chicken you can afford, from a butcher, preferably, to ensure it has not had water added.
Try to start this recipe a day in advance. However, as long as the chicken is marinated for about 5 hours, the flavours will be good enough.
For the marinade
2 tablespoons Garam Masala curry paste
250g  fat free Greek yoghurt
8 chicken thighs, free range if possible, skinned
For the sauce
1 rounded tablespoon Garam Masala curry paste
1 red onion, finely chopped
1 x 400g can chopped tomatoes
300ml light coconut milk
A little salt, optional
2 tablespoons freshly chopped coriander
You will need 1 x Gastrolux 26cm sauté pan with lid, plus a large mixing bowl.
Prepare the marinade: In a large mixing bowl, blend the curry paste, and yoghurt. Add chicken thighs and stir to coat. Cover bowl with cling film and chill overnight in fridge for flavours to develop, or for at least 4 hours.
To make the curry: Heat the sauté pan until medium hot. Add the curry paste to the pan. Heat, stirring for 1 minute. Add the onion and sweat over low to medium heat, stirring frequently for 5-8 minutes or until onion softens and turns translucent. Gradually blend in chopped tomatoes. Cook for 5 minutes, over high heat, to reduce. Add coconut milk. Add salt, if using. Bring to the boil, stirring.
Remove chicken from marinade and add to the pan. Discard any remaining marinade. Stir to coat chicken in sauce. Cover pan with the lid. Cook, covered over a low heat for approximately 35-40 minutes, until chicken is cooked through. Stir in coriander. 
Serve with basmati rice.
Kcals per serving: 550 approx.

Easy Basmati Rice
Serves 4
300g Basmati rice
½ teaspoon salt, optional
You will need 1 x 26cm Gastrolux sauté pan with lid.
Put rice into a sieve and rinse under cold running water. Drain and transfer to sauté pan. Pour over 600ml boiling water, from the kettle. Add salt, if using. Cover pan with lid and bring to a fast boil. Turn heat to low and simmer, covered, for 10-11 minutes. Turn heat off and leave to stand, covered, for 3-4 minutes. All the water will have been absorbed and the rice will be perfectly cooked. Serve.
The rice may be enhanced by stirring 2 tablespoons freshly chopped herbs and a teaspoon of lemon juice into the cooked rice, on serving. Parsley and basil work well or try coriander and chives.
Kcals per serving: 260 approx.

Mixed Pepper, Potato & Parmesan Frittata
Serves 4
This delicious low fat omelette is light, yet filling. Serve with a green salad, tossed in a fat free French dressing.
 For easy preparation of peppers, stand washed peppers on a chopping board, stalk uppermost. Using a sharp knife and holding the top of the pepper, cut cheeks off the pepper. Discard core, seeds and pithy membrane. Chop flesh into small dice.
You might like to freeze the yolks individually, in ice trays. Use them later in crème brullée, Hollandaise sauce or scrambled eggs.
225g unpeeled potato, diced
300ml water
6 large egg whites
2 tablespoons skimmed milk
4 spring onions, chopped
3 tablespoons freshly chopped parsley
Salt and freshly ground black pepper (optional)
1 yellow pepper, de-seeded and chopped
1 red pepper, de-seeded and chopped
2 tablespoons freshly grated Parmesan cheese
You will need 1 x Gastrolux 26cm frying pan and a small saucepan with lid.
Par boil the potato in the water for 3 minutes. Drain, reserving the water.
In a large bowl, whisk together the egg whites, milk, onions, parsley and a light seasoning of salt and pepper, if using.
Pre-heat the frying pan. Add peppers and drained potatoes with 3 tablespoons of reserved water. Cook over a medium heat, stirring for 3-4 minutes until peppers soften. Pour in egg white mixture, tilting the pan so that mixture is evenly distributed.
Continue to cook without stirring, over a medium heat, for approximately 4-5 minutes or until mixture is nearly set. Meanwhile pre-heat grill to hot. 
Sprinkle parmesan over the frittata. Place under pre-heated grill until top is set and lightly browned. 
Use your silicone spatula to slide onto large plate or board and cut into wedges. Alternatively serve straight from the pan with a green salad.
Kcals per serving: 150 approx.

Griddled Marinated Salmon with Speedy Tomato Sauce
Serves 4
Basmati rice is excellent served with the salmon. A little olive oil is used in this recipe, for its superb flavour.
4 x salmon steaks
Grated rind & juice ½ lemon
2 teaspoons freshly chopped coriander
Salt and freshly ground black pepper (optional)
For the tomato sauce
4 spring onions, chopped
2 teaspoons olive oil
1 x 400g can chopped tomatoes with herbs
250ml tomato passata
1 tablespoon tomato ketchup
1 tablespoon balsamic vinegar
1 level teaspoon caster sugar
Salt and freshly ground black pepper (optional)
15g fresh basil leaves, torn
You will need 1 x Gastrolux 26cm frying pan, plus a shallow dish.
Arrange salmon steaks, in a single layer, in a shallow dish.
In a mug, combine lemon rind and juice, coriander and a little salt and pepper, if using. Whisk with a fork. Pour over salmon. Set aside for 10 minutes or up to 30 minutes, in a cool place.
Pre-heat the frying pan until hot. Remove salmon from marinade and add to the pan. Cook for 3- 4 minutes. Turn and continue to cook for a further 2-3 minutes or until fish flakes and salmon is cooked to your liking. Transfer salmon to serving dish and keep warm.
Make the sauce: Return pan used to cook salmon to a moderate heat. Add spring onions and oil. Stir fry for a minute or so. Add canned tomatoes, passata, tomato ketchup, balsamic vinegar and sugar. Season with a little salt and pepper, if using.
Bring to the boil, stirring. Simmer for 2-3 minutes, stirring continuously until thickened slightly.
Kcals per serving: 270 approx.

Naughty but Nice Chicken Curry with Almonds
Serves 4
2 teaspoons olive oil
1 medium red onion, chopped
8 chicken thighs, free range, if possible, skinned
4 level tablespoons Korma curry paste (Patak’s is good)
200ml water
150ml single cream
100g green beans, trimmed
To serve: 2 tablespoons toasted almonds. Optional, freshly chopped coriander or parsley
You will need 1 x Gastrolux 26cm sauté pan with lid and a small saucepan, with lid.
Heat the oil in sauté pan. Fry onion over a low heat for 5 minutes, until softened.   Add korma paste and chicken thighs. Fry until browned on all sides (3-4 minutes). 
Add water and mix well. Cover pan with lid and simmer on low heat for 30-35 minutes, until chicken is tender and cooked through.
Towards the end of cooking, cook beans in a pan of salted water for 5 minutes. Drain.
Stir cream into curry. Stir over a low heat, just to heat through. Add beans, cutting each one in half first. Easiest done using scissors.
Serve immediately garnished with toasted almonds, if using and chopped coriander or parsley.
Kcals per serving: 492 approx. (without almonds)

Pineapple Upside-down Pudding
Serves 8-10
This delicious chocolate pudding is ideal as a dinner party dessert. 
For the caramel base
100g caster sugar
For the pudding
1 x 432g can sliced pineapple in juice, drained
6 glacé cherries, halved
225g butter, softened
225g caster sugar
4 large eggs, beaten with 2 tablespoons milk
200g self raising flour
1 teaspoon baking powder
25g cocoa powder (Green & Black’s is excellent)
To serve: custard, pouring cream or ice cream
You will need 1 x Gastrolux 26cm frying pan and a plate, at least 28cm diameter to turn the cooked pud onto.
Pre-heat oven to 180°C (160°Fan) Gas 4.
Sprinkle the sugar evenly over base of frying pan. Heat the pan, tilting now and again, until a light golden caramel results. Set aside.
Arrange 3 sheets absorbent kitchen roll on a dinner plate. Spread the drained pineapple rings on the paper, then use pineapple to create a pattern on top of the caramel. Add cherries to decoration.
Make the chocolate sponge pudding: Put the softened butter and caster sugar into a large mixing bowl (stand bowl on silicone mat, if possible, to stop it slipping). Add beaten eggs and milk. Sift flour, baking powder and cocoa powder into the bowl.
Using an electric mixer on low speed, beat ingredients together until combined. Continue to beat for 1 minute on high speed.
Turn the mixture onto the pineapple decoration. Level surface. Bake for 30-35 minutes or until well risen and firm to the touch.
Remove from oven and set aside for 5 minutes. Invert pudding onto plate and serve with custard, cream or ice cream.
Kcals per serving, if serving 10: 420 approx.