Dinner Friday 10 November - Veg-0-Rama

I enjoy having a big plate of veggies for dinner every now and then and try to do so at least once a week. Tonight selection was:

• 1 ear of sweetcorn
• 100g broccoli rabe (tender stem broccoli)
• 160g runner beans
• 160 cabbage greens
• 1 serving of Winter Mash, shaped into cakes and fried in a non stick pan
• 1 serving mushroom gravy

Winter Mash
200g swede
300g potato
1 ounce half fat creme fraiche
salt, pepper & nutmeg to taste
Cut the roots into chunks and boil together until tender. Mash with the creme fraiche and season highly.

Makes 2 servings.

Nutrition Data per serving
Calories (kcal) 150.1
Carbohydrate (g) 30.6
Protein (g) 3.2
Fat (g) 2.8
Fibre (g) 3.2


Mushroom Gravy
10g butter
100g shallots, minced
200g chestnut mushrooms, chopped
2 tablespoons Worcestershire sauce
2 teaspoons Colman's dry English mustard powder
1 pint vegetable stock
10g cornflour

Saute the shallots and mushrooms in the butter over low heat until well cooked and slightly browned - about 30 minutes or more. Add the vegetable stock, Worcestershire sauce, mustard and season with salt & pepper. Cover and simmer for 30 minutes.

Add the cornflour mixed with a little cold water and cook over low heat until thickened, about 5-10 minutes.

Makes 2 servings.

Nutrition Summary Per Serving
Calories (kcal) 121.9
Protein (g) 4.4
Carbohydrate (g) 11.4
Fat (g) 6.7
Fibre(g) 1.4


Nutrition Data for full meal
Calories (kcal) 535.2
Carbohydrate (g) 85.4
Protein (g) 23.9
Fat (g) 13.7
Fibre (g) 19.0