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The MFC Cookbook for 2009
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Message 1.聽
Posted by Katy Tulip (U2239809) on Tuesday, 6th January 2009
Welcome to the MFC Cookbook, which, like the Cybergym, will be bumped up each week to accompany the main MFC weekly discussion threads.
This is your space for posting tried-and-tested diet-friendly recipes, either your own, or spotted/tasted elsewhere and then adapted substantially to suit your taste and diet. Also, if you come across a good foodie website for MFCers of any persuasion, or are thrilled by a cookbook and would like to recommend it, please don't hesitate to mention it. Of course, feedback on the recipes you鈥檝e found there and tried out are very welcome too.
Apart from recipes you鈥檇 like to share, suggestions for themes for future Cookbook threads, or any queries and requests in the foodline, are also very welcome. If you鈥檝e come across a particular food item and aren鈥檛 sure what to do with it (or have run out of ideas for your veg boxes, say!), or are looking for inspiration to make your chosen diet more interesting 鈥 just fire away.
Please don鈥檛 worry about adding measurements for the ingredients in your recipe if you don鈥檛 usually do this, or any dieting information either, as I can always add either or both on afterwards. It鈥檚 become a bit of a hobby of mine, but I really don鈥檛 assume that everyone is as fond of putting on this particular anorak as I am.
Love & health,
{=(
) Katy
Tue, 06 Jan 2009 06:28 GMT -
Message 2
Posted by Katy Tulip (U2239809) on Tuesday, 6th January 2009
*
* IMPORTANT - Please Note! *
*
(1) Re copyright issues: Mr Keri has stated quite clearly that 鈥渞ecipes are copyright, and so we (including the 主播大秀) are breaking the law if we simply copy them here. If a recipe is your own, or a family one, that's fine. If you've based it on someone else's but changed it substantially, that's probably fine too. But if it's unchanged, or changed only in a tiny detail, it's no go. The good news is that we can now post links here, so if the recipe is available on-line, please do that, with comments here about your own alterations or enhancements.鈥
And: 鈥淚t's always a good idea to specify at the top of the post if something is your own creation鈥.
Please do bear this in mind, to avoid the irritation of being Modded/Catpeed...
(2) You can find the MFC Cookbook archives on the following website:
All recipes and other food/dietary suggestions and tips posted in the Cookbook & weekly main MFC threads have been/will be added to the MFC website at some point for future reference (namelessly, for privacy reasons). If (and you really don鈥檛 need to specify why), you would prefer your contributions to these threads not to be stored on the website, please mention this in the threads themselves, or email me at the address given on the website homepage. Likewise, if anyone changes their mind about an earlier contribution which has already been added to the website, please contact me as suggested above, and I鈥檒l remove it for you.
(3) If you鈥檇 like to have a look at the discussions in earlier Cookbook threads, you can find links to them all here: . -
Message 3
Posted by Katy Tulip (U2239809) on Tuesday, 6th January 2009
The newest section of the MFC Cookbook website is still being updated with a number of the foodie contributions to the 2008 MFC Cookbook Thread & the weekly main MFC threads, though the majority of them have been done.
Btw, Freewebs is doing a serious upgrade, addding all kinds of gizmos & widgets to be used by its Members; irritatingly this means that there are a few technical glitches at the moment, one of them being a rogue page of mine (Vegetarian & Vegan 08) which no longer exists as it didn鈥檛 upload properly, but which still shows up on the toolbar on some of the pages. Sorry about that, hopefully it鈥檒l be sorted soon..... -
Message 4
Posted by Katy Tulip (U2239809) on Tuesday, 6th January 2009
Sesley posted the following recomendation for slow cookers at the tail end of the last Cookbook thread, which I鈥檒l repeat here in case it wasn鈥檛 seen:
鈥淚 read slow cookers are back in fashion, i have had mine for 20 years and found it to be a brilliant bit of kitchen equipement, i cook roast,puddings as well as stews and ragus mince sauces in mine. I hope people buying them find them just as valuable, they are great,for setting up your meal, while you sleep or go to work, a little prep before is all thats needed,which makes as good as express cooking as Nigellas and Delias ideas.鈥
Thanks for the recomendation, sesley, I don鈥檛 have one myself, though have always been intrigued by the idea! Other thoughts and comments very welcome!
And last but by no means least: Happy New Year and all my very best wishes for 2009! Katy -
Message 5
Posted by Sister Primrose of the Red Tinsel Flag (U5405579) on Tuesday, 6th January 2009
Hi Katy, and thanks for the new thread. Following on from Sesley's post, I have a query, to do with adapting recipes for slow cookers.
Does anybody have a rule of thumb for the amount of fluid *not* required when cooking by slow cooker. To explain what I mean, if I was making a soup on the stove I would expect sopme of the fluid I put in to evaporate as the soup cooked. When making the soup in a slow cooker, as there will be no evaporation, how much less fluid should I put in to avoid the finished soup being overly watery?
PP -
Message 6
Posted by Katy Tulip (U2239809) on Tuesday, 6th January 2009
Tue, 06 Jan 2009 09:35 GMT, in reply to Primrose Path
Hi Primose, and you're welcome!
I think i'll post a flyer in the BUll for your query, as that might grab the attention of anyone who doesn't take a peek at these threads... Katy -
Message 7
Posted by Dragonfly (U2223700) on Tuesday, 6th January 2009
Morning all, and Happy New Year! I've just realised while thinking about your query that I've had my slow cooker for nearly 28 years. Goodness me. I don't use it a huge amount and only once for soup that I can recall - but I think I would work on the principle that as you can always add more water later but it's not nearly so easy to get it out, add a lot less initially than you would if you were cooking on the stove. Incidentally there will be a little evaporation, I would say, but maybe that's just my model.
As I've mentioned here before, I find mine absolutely invaluable for steaming the Christmas pudding, so that's two outings a year - once for the initial steaming and once for the re-heating on Christmas Day. It frees up a ring on the hob and needs no attention whatsoever, both huge plus points. I just put it on a few hours before we're going to eat and leave it to its own devices.
I don't often get sufficiently organised to put a casserole on in the morning to eat in the evening but it's great when I do remember! -
Message 8
Posted by jane c (U2234970) on Tuesday, 6th January 2009
Hi there everyone! Just bookmarking so's I post in the right place in future.
Happy New Year to old mates and new soon-to-be friends!
Silly (very silly) joke in a mixture of English and German - specially for slimmers:
2009 reads Two? Oh, Oh, Nein!
[ducks and runs for cover] -
Message 9
Posted by Rosie (U2959985) on Tuesday, 6th January 2009
Tue, 06 Jan 2009 10:42 GMT, in reply to Primrose Path in message 5
how much less fluid should I put in to avoid the finished soup being overly watery?聽
I can't give exact amounts as I just "play it by ear", having used a slow cooker for over 30 years now, but I would estimate maximum 2/3 of liquid you would use if you were cooking the soup on the hob. -
Message 10
Posted by Katy Tulip (U2239809) on Tuesday, 6th January 2009
Tue, 06 Jan 2009 12:45 GMT, in reply to Dragonfly in message 7
Hi Dragonfly, and Happy New Year - many thanks for your reply! You too, Rosie.
Snigger @ jane... Katy -
Message 11
Posted by Helen (U1476131) on Tuesday, 6th January 2009
I have got a lovely new kitchen. Well, actually it's been being built and installed for SO long by o/h that it doesn't all feel new, but the latest bits are tiled splashbacks and an extractor over the cooker, so I intend to celebrate this weekend by cooking some CC soup (that stands for Carrot and Coriander, but also Credit Crunch, though I don't intend the soup to be crunchy)
Have found several recipes on the bbc pages all very similar. Will post after I've done it with which one I used and whether it was any good. -
Message 12
Posted by Westsussexbird or Birdy aka Westie (U6316532) on Tuesday, 6th January 2009
Thanks Katy ... I nearly got left behind on the old thread.
Jane c. that is a dreadful joke! :0)
I agree with Rosie IV about reducing liquid by about two thirds.
:0)) -
Message 13
Posted by JustJezebel (U7474974) on Tuesday, 6th January 2009
You also need to make sure that any liquid you add is already hot so as not to impede the cooking process. Add much less liquid than you think as none of it evaporates and lots of raw foods are already packed with their own juices. If you were casseroling a chiken or whatever, you could always take the chick out when cooked and keep warm, tip the juices into a pan and reduce for ten minutes to thicken or use to make a gravy before serving. Not used a slow cooker in a while, but did use one lots when working in office all day - nice to come home to a cooked meal with no chance of burning it/setting fire to the kitchen no matter how late you are. some people use it to cook porridge overnight ready to eat in the morning.
JJ -
Message 14
Posted by GEm (U4356909) on Tuesday, 6th January 2009
Quick healthy recipe which if you make sufficient quantities makes 3 meals. I've done quantities to feed 2 people - so you need to adjust quantities to suit
Meal 1: Ham, bean and chili soup
About 200g of cooked ham diced
1 large onion diced
1 large red chilli deseeded and diced
1 can borlotti beans drained and rinsed
1 can of tomatoes in juice
250ml chicken or veg stock
Fresh Basil
250ml pot half fat creme fraiche
Heat some oil in a pan and fry the onion and chilli for 5 mins till soft. Add the ham and coat with the oil. Add stock, beans, tomatoes and basil bring to the boil and simmer for 15-20 mins. Whizz up half of it in the blender and return to pan. Bring back to the boil, stir in creme fraiche till hot and serve half of it with crusty bread.
Put rest of soup in a bowl for meal 2
Meal 2: Pasta with spicy sauce
Chop up another onion and some mushrooms, fry gently till soft and add 400g low fat mince or quorn and cook until browned. Add the remaining soup and simmer for 20 mins. Serve half of the sauce with pasta and top with grated parmesan cheese
Save remaining sauce and remaining grated parmesan for meal 3
Meal 3: Spicy shepherds pie
Spread remaining sauce in a pie dish and heat up in a hot oven for 30 mins. In the meantime peel and boil some sweet potatoes. Mash the potatoes with some grated ginger and the left over grated parmesan with some skimmed milk or butter. Spread mash over pie and return to oven for 20 mins.
Serve with cabbage and bacon.
Three healthy meals all from left overs
G -
Message 15
Posted by Katy Tulip (U2239809) on Wednesday, 7th January 2009
Wed, 07 Jan 2009 08:21 GMT, in reply to JustJezebel in message 13
Many thanks for your reply, JJ! Katy -
Message 16
Posted by Katy Tulip (U2239809) on Wednesday, 7th January 2009
Wed, 07 Jan 2009 08:28 GMT, in reply to GEm in message 14
Cheers, G EM - many thanks for all these recipes! Katy -
Message 17
Posted by Katy Tulip (U2239809) on Wednesday, 7th January 2009
Wed, 07 Jan 2009 08:35 GMT, in reply to Helen in message 11
I have got a lovely new kitchen聽
Ooh, I know the feeling, mine is 3 years old now, and I still love it to bits!
Have found several recipes on the bbc pages all very similar. Will post after I've done it with which one I used and whether it was any good.聽
Please do, and thanks in advance! Katy -
Message 18
Posted by Sister Primrose of the Red Tinsel Flag (U5405579) on Wednesday, 7th January 2009
Thanks for the slow cooker tips, I'll have a bash at some split pea soup today - I always burn that on the stove top.
PP -
Message 19
Posted by Westsussexbird or Birdy aka Westie (U6316532) on Wednesday, 7th January 2009
Just to add that as well as steaming/cooking the Xmas pud and then reheating it on Xmas day morning, I make the bread sauce in one of my two slow cookers on Christmas Eve.
The milk/bay leaves/cloves etc all fuse together nicely in the slow cooker for ages and ages and when I remember I add the breadcrumbs and leave that for ages and ages and it takes on a wonderful consistency and the flavours are out of this world. I then leave it in situ overnight.
Having the two cookers means I just switch them on on Xmas morning and that is all I have to do.
:0) -
Message 20
Posted by geepers (U6804393) on Wednesday, 7th January 2009
Wed, 07 Jan 2009 18:22 GMT, in reply to westie (westsussexbird) in message 19
GEm's asked me to post my mushroom and roast chestnut soup recipe, but as it's largely a recipe from the Cranks Recipe Book, I think I'm probably not allowed to copy it. But I'm happy to put in another plug for the book cos the soup recipes are all really easy and really reliable.
So, the mushroom soup is quite a basic recipe, sauteed onion and then chopped potato and mushrooms added, flavoured with thyme and parsley, and cooked in milk rather than stock. It's 8oz mushrooms to one and a quarter pints of milk. I got five servings out of it, but if I was serving it to Proper People (ie not just me!) I think I'd only say it does four. Anyway, when I was making it last week, I had some chestnuts about the place, so roasted them in the oven (split the shells, roast at 200 degrees for about 20 minutes), then threw them in with the rest of the soup. And v nice it all was too. -
Message 21
Posted by GEm (U4356909) on Wednesday, 7th January 2009
Thanks geepers - I can work it from that. And yes I have three teens who eat for England (despite being like rakes) so I will probably make a big portion as there always seems to be one or two extra teens here at mealtimes (and I wonder why I get through so much food)
G -
Message 22
Posted by geepers (U6804393) on Wednesday, 7th January 2009
Wed, 07 Jan 2009 18:35 GMT, in reply to GEm in message 21
It's definitely not five teen-sized servings! -
Message 23
Posted by Katy Tulip (U2239809) on Thursday, 8th January 2009
Thu, 08 Jan 2009 09:20 GMT, in reply to Primrose Path in message 18
I'll have a bash at some split pea soup today - I always burn that on the stove top.聽
Do let us know how it went, PP! Katy -
Message 24
Posted by Katy Tulip (U2239809) on Thursday, 8th January 2009
Thu, 08 Jan 2009 09:23 GMT, in reply to westie (westsussexbird) in message 19
Thanks for the tip, westie! Katy -
Message 25
Posted by Katy Tulip (U2239809) on Thursday, 8th January 2009
Thu, 08 Jan 2009 09:28 GMT, in reply to geepers (formerly I_was_Lil) in message 20
as it's largely a recipe from the Cranks Recipe Book, I think I'm probably not allowed to copy it.聽
No, unless you've adapted it fairly substantially, you'll get zapped pdq for infringing copyrights. For the same reason, I wouldn't be able to put it on the Cookbook website.
I can add your general description of the mushroom soup in the Cookbook website "plug" for the book, though - are the other soups you've mentioned in post 50 of the main thread also from there?
Would you like me to add any more thoughts of yours on the book, as a general review? Do feel free, no limit on length of text if you want to wax lyrical about it! Katy -
Message 26
Posted by geepers (U6804393) on Thursday, 8th January 2009
Thu, 08 Jan 2009 18:38 GMT, in reply to Katy Tulip in message 25
Just about all the soups I make (apart from made up ones) are from the Cranks Recipe Book, and they really are very reliable, easy and cheap. I'm not veggie, but was for quite a few years and still eat quite a lot of veggie food. I think mum bought me the book when I went to university (although it may not have been my first year, which was, gulp, 25 years ago...) I think the only one I've mentioned recently that's not from there is spicy chick pea and tomato, which is from a Sainsbury's book.
Most of the non-soup recipes I've tried are good too - the mushroom burgers are really lovely, although you need to add beaten egg to the recipe as otherwise there's nothing to bind them and they fall apart. The mushroom stroganoff is good too (I do eat other food than mushrooms!). In short, I'd say the same as I did for the soups - reliable, easy, healthy* and generally pretty cheap. (*they do use a lot of butter though, where I'd use olive oil. But then, as I say, my copy is pretty close to 25 years old, and it may have been updated now.) -
Message 27
Posted by countrypug (U9227943) on Thursday, 8th January 2009
Bookmarking really. Lovely soup recipes, and boy is it soup weather at the moment! I am planning on butternut squash and roasted pepper soup tomorrow for a change, one of our favourites.
Pug -
Message 28
Posted by Helen (U1476131) on Saturday, 10th January 2009
It was this one:
and it was delicious. In fact o/h has graciously said I can make it again for him anytime(!) It says serves 4 but they're big bowlfuls. I'm sure I have more than half of it left to reheat for tomorrow's lunch. -
Message 29
Posted by sesley (U4024157) on Sunday, 11th January 2009
using up store cupboard ingredients like left over dried fruit and spices before they go off. I used up at this weekend my remaining dried mix fruit and stekm ginger and includsed things like prunes dried figs ,apricots and black bananas and they all made a delicious fruit cake.and very moreish and loverly it is with a cup of tea
better than leaving them until the next christmas cake when they would all be out of date. -
Message 30
Posted by GEm (U4356909) on Sunday, 11th January 2009
You could also have mixed them with some oats and left over nuts and made some proper museli (rather than the stuff out of a packet that looks like the stuff in the bottom of the budgies cage - yeuk!)
G -
Message 31
Posted by Katy Tulip (U2239809) on Tuesday, 13th January 2009
Tue, 13 Jan 2009 06:31 GMT, in reply to geepers (formerly I_was_Lil) in message 26
All duly noted, geepers, and thanks! Katy -
Message 32
Posted by Katy Tulip (U2239809) on Tuesday, 13th January 2009
Tue, 13 Jan 2009 06:34 GMT, in reply to Helen in message 28
Thanks for the feedback, Helen! Katy -
Message 33
Posted by Katy Tulip (U2239809) on Tuesday, 13th January 2009
Tue, 13 Jan 2009 06:37 GMT, in reply to sesley in message 29
:D @ sesley, and good idea, G Em! Katy -
Message 34
Posted by Katy Tulip (U2239809) on Tuesday, 13th January 2009
Tue, 13 Jan 2009 06:44 GMT, in reply to Katy Tulip in message 4
Re slow cookers aka crockpots, I've been digging around a bit on the Net, and I've found the following:
(1) For general information, loads of links can be found here, on:
The Crockpot and Slow Cooker Recipes Index at which provides links to recipes, cookbooks, general tips, how to adapt recipes, general FAQs, and so on.
(2)Websites (only 2 of the many) devoted to slow cooker/crockpot cooking:
katy -
Message 35
Posted by Westsussexbird or Birdy aka Westie (U6316532) on Tuesday, 13th January 2009
Thanks for those slow cooker links Katy :0)
-
Message 36
Posted by geepers (U6804393) on Wednesday, 14th January 2009
Wed, 14 Jan 2009 20:30 GMT, in reply to westie (westsussexbird) in message 35
I've got a friend coming for dinner on Saturday so was looking through my own recipe book (ie the one I copy recipes out in) and came across one I've not made for ages, but love. I was 'given' it by a really lovely lady called Ibu Wahidar when I was living in Indonesia, so it's called Ibu Wahidar's clear soup.
Cover a whole chicken with water and boil for 10-15 minutes. Add spring onions (sorry, not got any quantities!), celery, tomato, two or three cloves, a little nutmeg and ginger, and boil the lot till the chicken is cooked. Fry some finely chopped onion till crispy. Remove the cloves, nutmeg and ginger, sprinkle the fried onion on the top and serve. You all just help yourself - spoon some soup into a bowl (obviously) and pull some chicken off the bones. -
Message 37
Posted by Katy Tulip (U2239809) on Wednesday, 14th January 2009
Wed, 14 Jan 2009 20:59 GMT, in reply to westie (westsussexbird) in message 35
You're very welcome, Westie! Katy -
Message 38
Posted by Katy Tulip (U2239809) on Wednesday, 14th January 2009
Wed, 14 Jan 2009 21:03 GMT, in reply to geepers (formerly I_was_Lil) in message 36
came across one I've not made for ages, but love. I was 'given' it by a really lovely lady called Ibu Wahidar when I was living in Indonesia, so it's called Ibu Wahidar's clear soup.聽
You told us about that one last year, geepers, it's already on the Cookbook website!
:D Katy -
Message 39
Posted by geepers (U6804393) on Wednesday, 14th January 2009
Wed, 14 Jan 2009 21:06 GMT, in reply to Katy Tulip in message 38
oh my word! I really have got Alzheimers - I just looked at it and thought 'blimey, I've not looked at this since before I moved to Belfast' (which was eleven years ago).
That is really scary! -
Message 40
Posted by sunlitfern (U1481854) on Monday, 19th January 2009
Mon, 19 Jan 2009 21:21 GMT, in reply to geepers (formerly I_w_L) in message 39
Hi
Wheat free note from me.
For wheat free baking you need to keep a verity of flours and use in combination. I use arrowroot, tapioca, rice, gram (besan), soya and potato on a regular basis and some other not so. Also you will probably need some binders/additives I use Xanthian gum, gelatine, psyllium husks a lot.
Also you have to be prepared for a lot of trail and error, sometimes it have taken me several goes to get perfect results. My view is if it tastes OK but is too flat, crumbly etc. etc. it is worth trying again.
Books/websites
For a site with recipes (sadly a lot of the sites I did have no longer exist and mostly what you google now is commercial sites) these guys have bookmarked by me for year and have some nice recipes.
First an Australian site/books from Lola Workman. Her recipes are great and I use them a lot but the pan sizes are larger than UK and I have had to buy one for it (a Silverwood traybake thing with 4 inch deep sides and variable options).
From 主播大秀 Baking. (Called Bread buns and breakfast on the site)
Breakfast on the run - apricot bar made and I always have some in the freezer and I have tried at least 3 different breads and they are all lovely, they freeze well. (I freeze in slices)
主播大秀 Cooking I have made the scones but I have not had the book long.
Two other books I have found useful are Gluten Free cooking by Peter Thomson (I think he has a website). I make his carrot bread in large ramekins to make rolls for lunch (they freeze well).
And finally Amazing Gluten Free Bread & Cakes from your Breadmaker by Carolyn Humphries. Does what it says on the tin (and they are edible too).
Any specific queries give me a shout and I do have a full shelf of books so if you need anything specific let me know and I will find it for you. I can help a bit with stockists too if you need.
Phew over and out
Sunlit -
Message 41
Posted by geepers (U6804393) on Monday, 19th January 2009
Mon, 19 Jan 2009 21:26 GMT, in reply to sunlitfern in message 40
thanks for this sunlit - I like the sound of the carrot bread... -
Message 42
Posted by geepers (U6804393) on Monday, 19th January 2009
Mon, 19 Jan 2009 21:27 GMT, in reply to geepers (formerly I_w_L) in message 41
is this it? -
Message 43
Posted by sunlitfern (U1481854) on Monday, 19th January 2009
Mon, 19 Jan 2009 21:39 GMT, in reply to geepers (formerly I_w_L) in message 42
Yes, very yummy with cheese but you can replace the cheese with 1 oz of oil which is a bit more diet friendly. I double the recipe and freeze with the "rolls" already sliced so can prepare lunch from frozen.
I have also added sundried tomatoes into it or sprinkled it with poppy or linseeds. -
Message 44
Posted by geepers (U6804393) on Monday, 19th January 2009
Mon, 19 Jan 2009 21:47 GMT, in reply to sunlitfern in message 43
does look rather yummy. -
Message 45
Posted by Katy Tulip (U2239809) on Tuesday, 20th January 2009
Tue, 20 Jan 2009 06:42 GMT, in reply to sunlitfern
Wow. Sunlitfern, you're a star, thanks so much for all this information! Katy -
Message 46
Posted by Katy Tulip (U2239809) on Tuesday, 27th January 2009
Tue, 27 Jan 2009 05:48 GMT, in reply to Katy Tulip in message 45
Early morning Bump! Katy -
Message 47
Posted by Katy Tulip (U2239809) on Tuesday, 3rd February 2009
Tue, 03 Feb 2009 07:57 GMT, in reply to Katy Tulip in message 46
And ditto!
Koko, Katy -
Message 48
Posted by countrypug (U9227943) on Monday, 9th February 2009
Bump for Tuesday again!
Pug x -
Message 49
Posted by Katy Tulip (U2239809) on Tuesday, 10th February 2009
Tue, 10 Feb 2009 07:27 GMT, in reply to countrypug in message 48
Thanks for bumping, countrypug! Katy -
Message 50
Posted by Katy Tulip (U2239809) on Tuesday, 10th February 2009
Tue, 10 Feb 2009 14:52 GMT, in reply to Katy Tulip in message 49
Needed to face the drenching rain several times today (brrrrr), so at lunch time I cobbled a soup together from left-overs as a restorative bod-warmer, before venturing out for much-needed food shopping.
Rather yummy, though I say so myself, with my lunchtime corncrackers & cheese:
*Mustardy* *Mushroom* *Soup*
Inspired by the idea of Flemish mustard soup, and based on some left-over mustard sauce and a small punnet of button mushrooms for added interest, this makes a lovely warming soup for cold and wet winter days.
For about 1 litre of soup, you need:
800 ml chicken stock
1 small punnet (250 gr) of button mushrooms, scrubbed and sliced very thinly
3 large spring onion stalks, snipped into thin rings
1 clove of garlic, crushed
15 gr plain flour
30 gr wholegrain mustard (or more to taste)
5 ml sunflower oil (or use fry-lite)
Method:
In a saucepan, heat up 300 ml of the stock, flour and mustard, continually whisking with a hand-whisk until piping hot and thickened. Set aside.
Heat the oil in a non-stick pan, fry the garlic and spring onions for a few minutes, then add the mushrooms. Fry for a few minutes till all their moisture has evaporated. Add the mushroom mix to the mustard sauce and re-heat gently, stirring all the while, then add the remainder of the stock until you have a soupy consistency (not too thick, you don鈥檛 want it gloopy). Add more mustard if you want it zingier.
If liked, you can add a swirl of (low-fat) cream to posh it up before serving.
--------------------
dieting info to follow, I wanted to quickly type this up before I forget it! Katy
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