A New
Little
PINCH
Nom
year’s
OF NOM
brand new
7 recipes
all time
3 favourites
10 Pinch of Nom recipes
to kick off your 2019
Minestrone soup
15 MINS
45 MINS
231 KCAL
The best soups are tasty, warming and packed full of veg, and
this one is no exception. Making Italian minestrone is a good way of
using up whatever veg you have lying around, so try swapping the
vegetables with whatever you have. This classic recipe is filling and
hearty and perfect for colder evenings.
Everyday Light
v
Serves 6
low-calorie cooking spray
2 onions, chopped
3 garlic cloves, chopped
4 large carrots, peeled and chopped
1 red pepper, deseeded and chopped
8 decent-sized mushrooms,
chopped
2 courgettes, roughly diced
1 handful frozen peas
1 handful frozen sweetcorn
2 medium potatoes, peeled and
roughly chopped
1 stick celery, chopped
2 x 400g tin chopped tomatoes
2 tbsp tomato puree
2 vegetable stock cubes (or
1 chicken and 1 veg)
2 tsp dried Italian mixed herbs
sea salt and freshly ground black
pepper
50g small pasta shapes (or spaghetti
broken into short lengths)
1 x 400g tin cannellini beans
4 spring onions, chopped
1 tsp chopped fresh basil (or another
pinch dried Italian mixed herbs)
1 tsp grated Parmesan or vegetarian
hard cheese (optional)
Spray a large pan thoroughly with low-calorie cooking spray and
place over a medium heat. Add the chopped onions and garlic
and cook for 3–4 minutes or until soft, but not coloured.
Add the carrots, red pepper, mushrooms, courgettes, peas,
sweetcorn, potatoes, celery, chopped tomatoes and puree.
Crumble in the stock cubes and mixed herbs. Stir well, then add
enough water to just cover the ingredients. Bring to the boil, then
simmer for 30 minutes or until the veg has softened.
Scoop out about half of the cooked veg and use a stick blender
to blitz the soup left in the pan. Check the seasoning and adjust
if necessary, then return the reserved veg to the pan and add the
pasta, cannellini beans and spring onions.
Allow to simmer gently for another 20 minutes or so, stirring
occasionally so it doesn’t stick to the pan. Check the pasta is
cooked, check the seasoning again, then serve with a sprinkling
of chopped basil or Italian herbs and grated Parmesan if you
like (but don’t forget to count the calories).
A little pinch of nom
2
smoky Corn salad
15 MINS
10 MINS
105 KCAL
High in fibre, sweetcorn is a low-fat complex carbohydrate with filling
power and, of course, that delicious, unique sweet flavour. It’s perfectly
matched with a sharp, acidic dressing, and smoky seasoning in this salad.
Everyday Light
v
Serves 4
FOR THE SALAD
2 sweetcorn cobs
low-calorie cooking spray
generous pinch of smoked sweet
paprika
sea salt and freshly ground black
pepper
small bag of mixed salad leaves
½ cucumber, diced
1 beef tomato, diced
180g cooked broad beans,
edamame beans, green beans etc
(use a mixture if you like, or just
half a 400g tin of mixed beans)
Heat the oven grill to high, heat a barbecue, or place a frying
pan (sprayed with a little low-calorie cooking spray) over a
high heat.
Spray the sweetcorn cobs with low-calorie cooking spray, dust
with the paprika and sprinkle with salt and pepper. Cook the
corn cobs under the grill, on the barbecue or in the frying pan
until they are charred, turning to cook them evenly all over.
While the corn is cooking, mix all of the dressing ingredients
together with a pinch of salt.
Place the salad leaves in a large bowl, add the cucumber,
tomato and beans, pour over the dressing and toss well.
When the corn is charred all over, cut off the kernels using a
sharp knife and scatter them over the salad. Serve.
FOR THE DRESSING
2 tbsp juice from a jar of pickled
veg (gherkins, onions, mixed
veg etc)
1 tbsp white wine vinegar
¼ tsp garlic granules
¼ tsp light soy sauce
juice of ½ lime
generous pinch of dried chilli flakes
¼ tsp hot sauce (or to taste)
Tip
You can easily make
this gluten-free if
you use gluten-free
soy sauce.
A little pinch of nom
4
sausage and smoky bean
casserole
10 MINS
35 MINS
248 KCAL
High in protein, this dish is sustaining and delicious – the best
combination! Low-fat sausages and mixed beans are light ingredients
for this healthy meal you can enjoy at any time of day.
Weekly Indulgence
gf
Serves 4
Preheat the oven to 220°C (fan 200°C, gas mark 7).
3 carrots, peeled and cut into
chunks
low-calorie cooking spray
12 low-fat sausages
1 tbsp smoked sweet paprika
sea salt and freshly ground black
pepper
4 red onions, cut into six wedges
4 small red peppers or 2 large,
deseeded and cut into large
pieces
2 portobello mushrooms, cut into
thick slices
2 x 400g tins mixed beans in chilli
sauce
Cook the carrots in a pan of boiling salted water for 5 minutes.
(This is just to partly cook them.) Drain and set aside.
Spray two large baking trays with low-calorie cooking spray.
Place the sausages on the baking tray and sprinkle them with a
little of the paprika.
Add the partly cooked carrots to the same tray, spray them
with some low-calorie cooking spray, and sprinkle with
paprika. Season.
Put the red onions and peppers on the other tray and spray
with low-calorie cooking spray and sprinkle with some more
paprika. Season.
Transfer the trays to the oven and cook for 15 minutes, then add the
mushrooms to the tray with the peppers and onions. Spray with
low-calorie cooking spray and sprinkle with a little more paprika.
Continue cooking both trays for another 5 minutes. Remove from
the oven and turn it down to 200°C (fan 180°C, gas mark 6).
Transfer all of the cooked veg and sausages to an ovenproof
casserole dish and stir in the mixed beans and the sauce from
the tin. Place in the oven for 10 minutes until it is all heated
through. Serve.
A little pinch of nom
7
Naked pork
burrito bowl
20 MINS
15 MINS
526 KCAL
The burrito is arguably becoming one of the most popular offerings at
Mexican fast-food joints. The warming spices, filling rice and tasty pork
of this naked burrito bowl are sure to make this dish a firm favourite in
busy households where a quick, satisfying fix is required.
Special Occasion
gf
Serves 4
400g pork fillet (visible fat
removed), cut into strips
sea salt and freshly ground black
pepper
juice of ½ lime
½ tsp sweet smoked paprika
1 tsp ground coriander
1 tsp ground cumin
2 peppers, deseeded and cut
into strips
4 spring onions, cut into strips
1 x 400g tin black beans, drained
½ large tin sweetcorn (around
160g)
1 lime, quartered, to serve
1 avocado, to serve
You can squeeze a
little lime juice over
the avocado to stop
it from going
brown.
Place the pork strips in a bowl and season with salt and
pepper. Add the lime juice, paprika, cumin and coriander.
Mix well and transfer to the fridge.
Next make the tomato rice. Spray a large saucepan with lowcalorie cooking spray and place over a medium heat. Add the
onion and cook for around 5 minutes until softened.
Add the rice to the pan with the onion, and add another few
sprays of low-calorie cooking spray so the rice doesn’t stick
together. Stir well. Add the stock, tomatoes, tomato puree, then
stir and bring to the boil.
Cover the pan and lower the heat. Allow to simmer for around
15 minutes or according to packet instructions until tender,
stirring occasionally. When cooked, set aside (with the lid on).
FOR THE TOMATO RICE
low-calorie cooking spray
½ onion, finely diced
170g rice
550ml vegetable stock (1 vegetable
stock cube dissolved in 550ml
boiling water)
4 tomatoes, diced
1 tbsp tomato puree
Tip
Place all the ingredients for the yoghurt dip into a bowl and
stir thoroughly. Transfer to the fridge.
While the rice is cooking, make the salsa. Mix all the
ingredients together, taste and add a little more salt and
pepper if necessary.
FOR THE SALSA
1 small onion, finely chopped
1 garlic clove, finely chopped
4 tomatoes, finely chopped
juice of ½ lime
1 small handful of fresh coriander
2 tsp white wine vinegar
sea salt and freshly ground black
pepper
Take four bowls and divide the rice equally between them.
Imagine the bowl is divided into six equal sections, then divide
the black beans, sweetcorn, salsa, cooked pork, pepper and
onion mix and yoghurt dip equally between the each bowl.
Garnish with a wedge of lime.
Finally, cut the avocado in half and remove the stone. Peel
off the skin and cut each half in two lengthways. Cut each
quarter of avocado into four slices. Arrange each quarter in the
remaining space on top of the rice.
FOR THE YOGHURT DIP
Spray a frying pan with some low-calorie cooking spray. Add
the seasoned pork to the pan and sauté until the pork is almost
cooked. Add the sliced peppers and spring onions and continue
cooking until softened but still slightly crunchy. Check the pork
is cooked, then remove from the heat.
200g fat-free Greek-style yoghurt
1 small bunch of fresh chives, finely
chopped
½ tsp garlic granules
½ tsp onion granules
A little pinch of nom
A little pinch of nom
8
9
Vegetable dhansak
10 MINS
35 MINS
277 KCAL
This popular Indian dish is often made with stewed goat, which is not a
meat we’re accustomed to cooking. This winning veggie-friendly version
retains the same filling power with lentils and tasty, spiced sauce.
Everyday Light
v
serves 4
low-calorie cooking spray
1 onion, cut into large chunks
2 garlic cloves, finely chopped
2cm piece of fresh ginger, finely
chopped or grated
2 tsp ground cumin
2 tsp ground coriander
½ tsp ground turmeric
1 tsp garam masala
½ red chilli, deseeded and finely
chopped
150g red lentils
1 sweet potato, peeled and cut into
chunks
1 x 400g tin chopped tomatoes
700ml vegetable stock (2 vegetable
stock cubes dissolved in 700ml
boiling water)
2 peppers, deseeded and cut into
large chunks
2 carrots, peeled and cut into large
chunks
90g baby corn, each cut into three
pieces
100g mangetout
145g cauliflower florets
150g broccoli florets
Spray a large lidded saucepan with some low-calorie cooking
spray and place over a medium heat. Sauté the onion, garlic
and ginger for 3–4 minutes. Add the spices and chilli and cook
for another 2 minutes.
Add the lentils, sweet potato, chopped tomatoes and stock.
Bring to the boil and then simmer for 10 minutes.
Add all the veg, except the mangetout, cauliflower and broccoli.
Stir well and cover with a lid. Simmer for another 5 minutes.
Add the remaining veg and simmer gently for up to 10 minutes,
until the veg is cooked but still firm. Stir and serve.
A little pinch of nom
10
Chicken Kebabs
25 MINS
1 HR 30 MINS
(PLUS MARINATING TIME)
374 KCAL
When this first went on our website, it quickly became a top recipe, beating
some of our long-standing favourites. The marinade is so simple and
absolutely delicious, without the need for cream or high-calorie sauces.
Serve this juicy, moist chicken with salad or a vegetable-packed rice
dish on a Friday evening and you’ve instantly got a treat night.
Everyday Light
gf
serves 4
200ml fat-free natural yoghurt
1 tbsp garam masala or curry
powder
1 tsp garlic granules
1 tsp mild paprika
1 tsp ground cumin
pinch of ground cinnamon
1 tsp sea salt
juice of 1 lemon
9 boneless chicken thighs (skin and
visible fat removed)
1 whole peeled onion or potato
(used as a stand for the kebabs)
vegetable rice, to serve (optional)
Mix all the ingredients (except the chicken and onion or potato) in a
large bowl. Add the chicken and mix well, ensuring it is well coated.
Cover with cling film and refrigerate for a couple of hours.
Preheat the oven to 180°C (fan 160°C, gas mark 4). Cut the end off
the potato or onion so it sits flat on a baking tray. Insert three skewers
into the potato or onion. Thread each marinated chicken thigh onto
the skewers, pressing each one down firmly.
Stand the assembled skewers upright on the baking tray and cook
for 1 hour 30 minutes, until cooked through.
Remove from the oven and allow to rest for a few minutes, then slice
and serve. Or allow to cool and freeze (providing the chicken wasn’t
frozen previously).
A little pinch of nom
12
Italian
beef stew
10 MINS
VARIABLE
(SEE BELOW)
356 KCAL
Thanks to a rich tomato sauce, this typical Italian beef stew is the perfect warming,
filling one-pot dish required for a tasty family meal. You can scale this recipe up or
down easily to feed the thousands or just a couple of you.
Everyday Light
Season the meat well with salt and pepper, then set aside.
Serves 4
OVEN AND HOB METHOD
2 HRS 10 MINS
500g steak (all visible fat removed),
diced
sea salt and freshly ground black
pepper
low-calorie cooking spray
2 onions, diced
1 tbsp tomato puree
2 carrots, peeled and diced
2 potatoes, peeled and diced
2 red peppers, deseeded and cut
into strips
3 garlic cloves, finely chopped
1 x 400g tin plum tomatoes
6 mushrooms, quartered
200ml beef stock (1 beef stock cube
dissolved in 200ml boiling water.
Add another 200ml boiling water
if cooking in the oven)
1 red wine stock pot
Preheat the oven to 180°C (fan 160°C, gas mark 4).
Spray a large ovenproof casserole dish with low-calorie
cooking spray, add the onions and cook for 3–4 minutes over a
medium heat until they start to soften.
Add the meat to the pan and cook for around 5 minutes until
browned. Stir in the tomato puree, than add the remaining ingredients,
including the beef stock and the red wine stock pot, and stir well.
ELECTRIC PRESSURE COOKER METHOD
45 MINS
Bring to the boil, then cover and transfer to the oven. Cook
for 2 hours or until the veg is cooked and the meat is tender.
Check halfway through cooking to make sure the liquid hasn’t
evaporated too much. If it has, add extra water.
Set the pressure cooker to Sauté, then add the onions and cook
for 3–4 minutes until they start to soften.
If it seems a little thin, remove a couple of ladles of the stew
(without any meat) and blitz it with a hand blender. Stir back
into the stew. This will thicken it slightly.
Add the meat to the pan and cook for around 5 minutes
until browned. Add the remaining ingredients and stir well. Set
the pressure cooker to Manual/Stew and cook for 30 minutes.
Allow the pressure to release naturally (Natural Pressure
Release/NPR).
Check the seasoning and serve.
Alternatively, you can cook it on the hob, over a low heat for
around 2 hours or until the veg is cooked and the meat is
tender. Check halfway through cooking to make sure the liquid
hasn’t evaporated too much. If it has, add extra water. If it’s a
little thin, thicken it using the same method as above.
When the pressure has released, check the consistency. If it’s a
little thin, remove a couple of ladles of the stew (without any
meat) and blitz it with a hand blender. Stir back into the stew.
This will thicken it slightly.
Check the seasoning and serve.
A little pinch of nom
A little pinch of nom
14
15
Sweet Potato
pakoras
20 MINS
20 MINS
50 KCAL
Indian pakoras are normally deep-fried, which isn’t a great idea when
you’re trying to be healthy! These pakoras taste just as good but are
baked in the oven, saving on calories without losing out on the
delicious crispy texture and deep flavours.
Everyday Light
v
gf
Preheat your oven to 220°C (fan 200°C, gas mark 7). Line a
baking tray with baking parchment and set aside.
makes 12
1 large sweet potato
1 large onion
2 large red onions
1 tsp ground coriander
1 tsp ground cumin
1 tsp garam masala
½ tsp chilli powder
1 spring onion, finely chopped
sea salt and freshly ground black
pepper
low-calorie cooking spray
fresh coriander, finely chopped,
to serve (optional)
Prick the sweet potato with a fork and cook it in the microwave
for 8–10 minutes. (Otherwise you could cook it in the preheated
oven for around 45 minutes until cooked through.)
If you’re using a mandolin, chop the root end off the three
onions (do not cut the other end off) and peel. The top of the
onion will hold it all together as you slice it on the mandolin.
Select the finest blade for your mandolin and slice the onions.
Watch your fingers and always use the guard. (Otherwise you
could use a grater to grate the onion into a bowl.) Squeeze
handfuls of the onions over the sink to get rid of excess
moisture, then place the onions into a large bowl.
Combine the ground coriander, ground cumin, garam masala,
chilli powder, spring onion, salt and pepper in a bowl and add
to the bowl of onions. Stir well.
Grate in the cooked sweet potato – the skin will just fall away. Get
your hands in and mix until the mixture forms a ball. Split the mixture
into twelve and roll each piece into small balls using your hands.
Place the balls on the baking parchment and spray well with
low-calorie cooking spray.
Place in the oven and cook for 20 minutes. After 10 minutes,
remove from the oven, spray them again with the low-calorie
cooking spray and return to the oven to finish cooking. Serve
with fresh coriander, if desired.
A little pinch of nom
16
Jamaican
sticky ginger sponge
10 MINS
45 MINS
134 KCAL
Sticky and sweet ginger sponge is a British favourite, but it’s usually packed
with sugar and syrup. This lighter version uses ingredients in moderation
with a couple of clever substitutes to create a warming ginger sponge.
Special Occasion
Preheat the oven to 190°C (fan 170°C, gas mark 5).
serves 10
150g self-raising flour
1 tsp baking powder
75g reduced-fat spread
100g golden granulated sweetener
5 medium eggs
4 tsp ground ginger
1 tsp mixed spice
1 tbsp black treacle
3 tbsp agave syrup
Place all the ingredients (except the agave syrup) in a large
mixing bowl and beat with an handheld electric whisk until
light and fully combined.
Trickle the agave syrup into the bottom of a 900g (1lb) loaf tin.
Pour the cake mix on top and bake in the oven for 45 minutes,
until the cake has risen. Check it is cooked by placing a skewer
into the centre of the cake – it should come out clean.
Leave the cake to cool in the tin for around 30 minutes. When
cool, loosen the edges with a knife and tip out onto a serving
plate – the top should be sticky with the syrup. Cut into ten
slices and serve warm or cold.
A little pinch of nom
18
chocolate and
peanut butter brownies
5 MINS
17 MINS
67 KCAL
The ingenious thing about these absolute beauties is that we use dehydrated
peanut butter powder. This simple ingredient packs an amazing punch when it
comes to peanut butter flavouring, so a little goes a long way. In this particular
recipe, it also acts as a binding ingredient, just like flour.
Weekly Indulgence
Preheat the oven to 190ºC (fan 170ºC, gas mark 5) and line the
base of a 20cm (8in) square baking tin with baking parchment.
makes 16
100g self-raising flour
3 tbsp cocoa powder
4 medium eggs
3 tbsp granulated sweetener
50g reduced-fat spread
3 tbsp reduced-fat peanut butter
powder
4 tbsp cold water
25g dark chocolate chips
Place the flour, cocoa, eggs, sweetener and reduced-fat spread
in a mixing bowl and whisk with a handheld electric whisk until
light and fully combined. Pour the batter into the lined baking tin.
Mix the peanut butter powder in a small bowl with the water. It
should have a sauce consistency.
Drizzle the peanut butter over the top of the brownie batter in
the tin and gently pull the end of a knife through the mixture to
combine it slightly – do not mix it in completely because you
want it to look marbled.
Sprinkle over the dark chocolate chips and bake in the oven for
17 minutes, until the cake is springy to the touch and the top has a
slight sheen.
Remove the cake from the oven and leave to cool in the tin.
When cool, cut into sixteen pieces.
A little pinch of nom
21
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