Part 19 (1/2)

Greek bean stew

This hearty Mediterranean dish ticks all the boxes: it's tasty, filling and full of goodness.

CALORIES PER PORTION 200 kCals serves 4 3 x 400 g (13 oz) cans of b.u.t.ter beans, drained and rinsed 1 tablespoon olive oil 2 onions, chopped 2 celery sticks, finely chopped 2 carrots, chopped 2 garlic cloves, finely chopped 1 teaspoon mixed dried herbs 1 x 400 g (13 oz) can of chopped tomatoes 1 courgette, chopped 2 teaspoons tomato puree 2 teaspoons clear honey salt and freshly ground black pepper serve with: a green salad Put the b.u.t.ter beans in a saucepan and cover with water. Bring to the boil and cook for about 1minute - don't let them disintegrate. Remove the pan from the heat, drain and rinse the beans.

Preheat the oven to 180C (350F) Gas mark 4. Warm the olive oil in a large saucepan over a medium heat. Add the onions and cook for 5-10 minutes, or until they begin to change colour, then stir in the celery, carrots and garlic and cook for a further 2 minutes.

Add the herbs, chopped tomatoes and courgette. Fill the empty tomato can with water, mix in the tomato puree and swirl the liquid around to collect any remaining tomato juice, then tip it into the pan. Cook for a further 10 minutes.

Add the beans and the honey; stir well and cook for a further 5 minutes. Check the seasoning and add salt and pepper to taste. Ladle the bean and vegetable mixture into a large ovenproof dish. Bake in the preheated oven for 30-40 minutes, until the beans on the surface start to get crispy (check the stew during the cooking time and add a little water if it looks too dry). Remove the dish from the oven and serve, accompanied by a plain green salad.

B.

Add a dressing to the salad (2 teaspoons olive oil and 34 teaspoon balsamic vinegar) as well (this adds 85 calories)

C.

Add salad dressing, as for B, and have a 50 g (2 oz) piece of ciabatta or similar bread (no spread) as well (this adds 220 calories)

D.

Add salad dressing, as for B, and have a small individual ciabatta, about 85 g (314 oz) as well (this adds 315 calories)

see all soups & stews SOUPS & STEWS.

Tunisian fish stew with couscous

Cod fillet can be subst.i.tuted for the monkfish, but add it later in the cooking time as it is usually thinner and will disintegrate if overcooked.

CALORIES PER PORTION 325 kCals serves 4 1 x piece of monkfish tail, weighing about 500 g (1 lb) 2 teaspoons olive oil 2 onions, finely chopped 2 garlic cloves, chopped 1 teaspoon ground c.u.min 12 teaspoon cayenne pepper 12 teaspoon turmeric 2 carrots, peeled and chopped 2 red peppers, deseeded and chopped 12 small new potatoes, not more than 250 g (8 oz) 4 teaspoons tomato puree dissolved in 400 ml (14 fl oz) hot water 200 g (7 oz) couscous Fillet the monkfish. Using a really sharp knife, slice the fillets away from the central bone, then cut away the purplish membrane on the outside. Discard the bone and membrane, cut the flesh into chunks, put them in a bowl, cover and set aside.

Put the oil in a large saucepan over a medium heat. Add the onions and cook for 5 minutes until softened but not brown. Add the garlic and stir in the spices, and cook for a further minute, stirring well. Put the carrot, peppers and potatoes in the pan, mix them in, then add the tomato puree and water. Cook for 15 minutes.

Add the monkfish. Top up with some more water to cover everything, if necessary - this fish stew should be quite liquid. Partly cover the pan and cook for a further 10 minutes, or until both the vegetables and the monkfish are cooked and the liquid has reduced a little.

Towards the end of the cooking time, prepare the couscous. Boil a kettle and put the couscous in a large bowl. Cover it well with boiling water and stir with a fork. Cover the bowl with a saucepan lid, and wait until the grains have plumped up and absorbed a lot of the water (add more if you need to) - about 2 minutes. Stir the couscous a couple of times, then drain it well through a fine sieve if necessary.

Put a serving of couscous on each plate and ladle the stew over it. Serve immediately.

B.

Have a rocket salad dressed with 1 teaspoon olive oil and drizzled with a little lemon juice as well (this adds 50 calories)

C.

Have a salad, as for B, increase the couscous to 240 g (734 oz) and have a piece of wholemeal bread to mop up any remaining sauce as well (this adds 175 calories)