Middle Eastern Meatballs with Aubergine and Tomato

Ingredients
2 medium aubergines (c.450g), sliced
Salt and pepper
450g boneless lamb, minced
2 thick slices of crustless white bread
1 small onion
2 teaspoons ground cumin
450g chopped tomatoes
1 tablespoon tomato puree
450ml chicken stock
1/2 teaspoon ground allspice

Method
1. Salt aubergine layered in a colander - weigh down with a plate and leave for 30 minutes to draw out moisture - drain, rinse, and dry well - then fry for 4-5 minutes until soft
2. Mince lamb, and then put through a food processor with the fried aubergines, bread and onion - mix this with cumin and seasoning - then chill for 30 minutes until firm
3. Meanwhile, make a tomato sauce from the tomatoes, tomato puree, stock and allspice - bring to the boil and simmer
4. With floured hands, form the meat mixture into 30 walnut-sized balls - chill for 30 minutes to firm - then fry until browned on all sides then drain
5. Add drained meatballs to the tomato sauce - cover and simmer gently for 30 minutes ensuring that the meatballs are saturated in the sauce - taste sauce and adjust seasoning as necessary

Status
Worth a try I think!

Wholewheat Spinach Pancakes

Ingredients
175g fresh spinach
100g wholewheat flour
Salt and pepper
150ml milk
150ml water
1 egg beaten

Method
1. Cook spinach for 5 minutes until tender - drain well and chop finely
2. Make a pancake batter from other ingredients and add spinach.
3. Cook pancakes - serve with a savoury filling

Status
Not tried yet - might try with canned spinach.

Lentil Croquettes

Ingredients
225g split red lentils
2 celery sticks, finely chopped
1 onion, finely chopped
1-2 garlic cloves, crushed
600ml water
2 teaspoons garam masala
1 egg beaten
Salt and pepper
2 tablespoons wholewheat flour (to coat)
1 teaspoon paprika
1 teaspoon ground turmeric
4 tablespoons vegetable oil

Method
1.  Bring lentils, celery, onion, garlic, water and garam masala to the boil - then simmer gently for 30 minutes or until lentils are tender and have absorbed all the liquid (stirring frequently)
2. Remove from heat, leave to cool for a few minutes then beat in egg and season to taste - turn out on a plate and spread evenly, then chill for 30 minutes to firm mixture
3. With floured hands form mixture into 8 triangular croquette shapes - coat in flour mixed with paprika and turmeric - chill again for 30 minutes
4. Fry in oil for 10 minutes until crisp and golden on both sides - drain and serve hot

Status
A cookery book refugee - liked the look of this one - can be frozen at stage 3.

Corn and Pepper Bake

Ingredients
2 leeks, chopped
1 red pepper, chopped
400g frozen sweetcorn, thawed and drained
Ground black pepper
4 eggs
1 teaspoon English mustard
600ml semi-skimmed milk
1/2 teaspoon Tabasco sauce
1/2 teaspoon Worcestershire sauce

Method
1. Preheat oven to 180C / 350F
2. Fry leeks, pepper and corn for 5 minutes - season with pepper - pour mixture into a baking dish
3. Beat together eggs, mustard, milk, and sauces - pour over sweetcorn mix
4. Bake in a hot bain-marie for 35-40 minutes (until a knife comes out clean)

Status
Interesting looking GI diet dish.

Per portion (makes 6): 148 kcal; 8g fat; 2.5g sat fat; 9g carbohydrate

Mediterranean Carrot Mezza

Ingredients
10 medium carrots
2 slices wholegrain bread (crumbed)
12 dried apricots, finely diced
1 tablespoon sultanas, chopped
4 spring onions, finely diced
3 tablespoons pine nuts
1 teaspoon chilli flakes
2 teaspoons grated orange zest
1 egg
3 tablespoons chopped mint
Salt and pepper

Method
1. Steam / roughly mash half the carrots / grate the rest - combine with other ingredients and knead well - mixture should be soft and slightly damp
2. Mould mixture into 24 small patties - dry fry in a little oil until brown on both sides
3. Serve with a dip

Status
Yet another GI diet snack - again looks good!

Per 6 cakes: 264 kcal; 10g fat; 1.2g sat fat; 40g carbohydrate

Falafel

Ingredients
250g dried chickpeas (soak overnight / drain well)
1 garlic clove
Handful of parsley
Handful of coriander
2 tablespoons chopped mint
1/2 onion, roughly chopped
1/4 teaspoon cayenne pepper
1/2 teaspoon ground cumin
1/2 teaspoon ground black pepper
1/2 teaspoon baking powder
1/2 teaspoon ground coriander

Method
1. Blend all ingredients in a food processor to make a shapeable mix
2. Shape into 24 small patties and fry in a little oil until golden brown on both sides.

Status
Another GI diet offering - must try this one!

Per 4 falafel: 135 kcal; 7g fat; 0.7g sat fat; 13g carbohydrate

Wholegrain Soda Bread

Ingredients
500g wholegrain brown flour
1 teaspoon salt
1 1/2 teaspoons bicarbonate of soda
1 teaspoon caster sugar
350ml skimmed milk OR 425ml low-fat natural yoghurt

Method
1. Preheat oven to 230C / 450F
2. Stir dry ingredients together - make a well in the centre and add milk / yoghurt
3. Mix to form a soft (but not sticky) dough - add more milk or flour if necessary - knead just enough to form a neat ball
4. For bread - form dough into a round 4cm deep and cut a deep cross on the surface - bake for 15 minutes, then reduce heat to 200C / 400F for a further 25-30 minutes
For rolls - cut dough into 16 pieces - bake for c.20 minutes at the higher temperature

Status
Another GI diet friendly recipe that looked interesting.

Per wedge / 2 rolls: 108 kcal; 1g fat; 0.1g sat fat; 22g carbohydrate