Wednesday 26 December 2018

Ingredients 
› 1 teaspoon vegetable oil
› 1 pt or 575ml of homemade chicken stock (page 22) or 1 low‑salt stock cube dissolved in 1pt or 575ml of boiling water
› 2oz or 50g flour
› ½ pt or 275ml semi‑skimmed milk
› pinch of salt if desired
› pepper
› 1 finely chopped onion
Method 
1. Heat the oil in a saucepan.
2. Add the finely chopped onion and fry for 1 minute.
3. Add in the flour and cook for 2 minutes, stirring all the time.
4. Gradually stir in the stock and the milk with the salt and pepper.
5. Bring to the boil and simmer for 15 minutes, keep stirring until thickened.
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Ingredients 
› 1oz or 25g low‑fat spread
› 1oz or 25g flour
› ¾ pt or 425ml semi‑skimmed milk
› pinch of salt if desired
› pepper
Method 
1. White Coating Sauce as for white pouring sauce but using ½ pt or 275ml semi‑skimmed milk.
2. Onion Sauce as for white pouring sauce but fry one finely chopped onion in low‑fat spread before adding the flour.
3. Cheese Sauce as for white pouring sauce but add 2oz or 50g low‑fat grated cheese 2 minutes before the end of the cooking time.
4. Parsley Sauce as for white pouring sauce but add 1–2 teaspoons of finely chopped parsley 2 minutes before the end of the cooking time. 
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Ingredients 
› 1oz or 25g low‑fat spread
› 1oz or 25g flour
› ¾ pt or 425ml semi‑skimmed milk
› pinch of salt if desired
› pepper
Method 
1. Melt the low‑fat spread in a saucepan.
2. Add the flour and cook over a low heat for 1 minute, stirring all the time.
3. Remove from the heat and cool slightly.
4. Add the milk, salt and pepper beating all the time.
5. Return to the heat and bring to the boil. Keep stirring.
6. Reduce heat and cook slowly for 5 minutes.
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Ingredients 
› 3 eggs
› 1 tablespoon vegetable oil
› pinch of salt if desired
› pepper
› 4 dessertspoons of semi‑skimmed milk
Method 
1. Break the eggs into a shallow bowl and beat well with a fork.
2. Heat the oil in a saucepan then add the milk, pepper and salt.
3. Add the beaten eggs and stir over a moderate heat until mixture is thick and creamy.
4. Do not cook for too long or it will curdle.
5. Serve on hot toast. 
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Ingredients 
› 3 eggs
› 1 dessertspoon of vinegar
› pinch of salt if desired
› pepper
› ½ pt or 250ml water
Method
1. Put the water into a saucepan or frying pan, add the salt, pepper and vinegar. Bring to the boil.
2. Break the eggs into the boiling salted water. Simmer gently until the eggs are set (this takes about 2–3 minutes).
3. Serve with toast and beans
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Ingredients 
› 2 eggs
› 1 dessertspoon oil
› pinch of salt if desired
› pepper
› 1 small onion, finely chopped
› 2 dessertspoons of water or semi‑skimmed milk
Method 
1. Heat the oil in a frying pan and fry the onion gently until it is cooked.
2. Beat the eggs, add the water or milk, salt and pepper and pour into the pan over the onion.
3. Spread the mixture around the frying pan and cook until the eggs are set and come away from the edge of the frying pan.
4. Turn the omelette carefully to cook on the other side.
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Ingredients
 › 4 slices bread
 › 1 egg
 › 1 dessertspoon of vegetable oil
 › 3 dessertspoons of semi‑skimmed milk
 › pinch of salt if desired
 › pepper
Method
 1. Beat egg, milk, pepper and salt together in a shallow bowl.
 2. Dip the slices of bread in the egg mixture.
 3. Fry in hot oil until they are golden brown. 4. Drain on kitchen paper.
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