Cold weather makes everyone feel hungrier, especially for the high-carbohydrate foods, that put on pounds. Here we have devised some enticing under 500 calorie main courses to raise your spirits when the temperature drops; all the family can share and enjoy them.

1. Curried Fish Fillets

Calories per Serving: 195.

  • 1lb bream fillets
  • 2 tablespoons curry powder
  • 1 tablespoon plain flour
  • 1 tablespoon oil
  • 1 onion
  • 1 clove garlic
  • 1in piece green ginger
  • 2 tablespoons lemon juice
  • 1 cup of water
  • 2 tomatoes
  • 2 tablespoons chopped parsley
  • salt, pepper

Skin and bone fish fillets, cut into 3in to 4in pieces. Lightly toss in combined curry powder and flour.

Heat oil in a pan; saute sliced onions, crushed garlic, and finely chopped green ginger until onion is tender. Add fish fillets, brown lightly on both sides. Add water, sliced tomatoes, lemon juice, and parsley. Season with salt and pepper, simmer gently for 15 minutes or until fish is tender.

Serves 4.

2. Chicken And Carrot Casserole

Calories per Serving: 500.

  • 2½lb chicken (or chicken pieces)
  • 2 medium carrots
  • 2 medium onions
  • 6 sticks celery
  • 2 cups finely shredded cabbage
  • salt, pepper
  • 1 cup canned carrot juice
  • 1 chicken stock cube
  • 1 tablespoon cornflour
  • 1 tablespoon chopped parsley

Cut chicken into serving-sized pieces; put in an ovenproof dish.

Combine peeled and grated carrots, peeled and chopped onions, finely chopped celery, and cabbage. Season with salt and pepper, add carrot juice, crumbled stock cube, cornflour, and parsley; mix well. Spoon over chicken in dish. Cover, cook in the moderate oven for 1½ to 2 hours.

Serves 4.

3. Chicken With Curry Sauce

Calories per Serving: 450.

  • 2½lb chicken pieces
  • 1 tablespoon butter or substitute
  • 1 onion
  • 1 clove garlic
  • ½ green pepper
  • 1 tablespoon oil
  • 2 medium tomatoes
  • salt, pepper
  • 2 teaspoons curry powder
  • ½ teaspoon oregano
  • 2 chicken stock cubes
  • 2 cups of water

Saute chopped onion, chopped pepper, and crushed garlic in hot oil. Add chopped tomatoes, salt, pepper, curry powder, and oregano. Add crumbled chicken stock cubes, and water. Bring to boil, reduce heat; simmer, uncovered until mixture has reduced and thickened slightly.

While sauce is cooking, brush chicken pieces with melted butter and grill until golden brown and cooked through. Serve chicken with sauce.

Serves 4.

4. Salmon And Cabbage Rolls

Calories per Serving: 240.

  • 8 whole cabbage leaves
  • 15oz can salmon
  • 1 stick celery
  • 3 shallots
  • 1 carrot
  • ½ red pepper
  • 1 teaspoon curry powder
  • 2 teaspoons vinegar
  • salt, pepper
  • 15oz can tomato juice
  • 1 tablespoon cornflour
  • 1 teaspoon Worcestershire sauce
  • 1 teaspoon soy sauce
  • ½in piece green ginger

Put cabbage leaves in a large saucepan of boiling salted water for 2 minutes; drain. Put drained, flaked salmon, finely chopped celery, chopped shallots, peeled and grated carrot, seeded and finely chopped pepper, curry powder, and vinegar into a bowl; season with salt and pepper. Divide salmon mixture evenly between cabbage leaves, roll up cabbage leaves, folding in sides. Pack tightly into an ovenproof dish.

Combine tomato juice, cornflour, Worcestershire sauce, soy sauce, and grated green ginger in a bowl, pour over cabbage rolls. Cover, bake in a moderate oven for 45 minutes.

Serves 4.

5. Veal Scallopini

Calories per Serving: 215.

  • 1lb veal steak
  • 1 tablespoon oil
  • 15oz can tomato juice
  • salt, pepper
  • ½ teaspoon oregano
  • 2 tablespoons chopped parsley

Divide veal steaks into four 4oz servings; pound out thinly.

Heat oil in a pan, add veal steaks, fry quickly on both sides until lightly golden brown and cooked through; remove from pan. Add tomato juice and oregano to the pan, bring to boil; boil uncovered until sauce thickens slightly. Season with salt and pepper. Return steaks to the pan, simmer gently until steaks are heated through. Stir in parsley.

Serves 4.

6. Stuffed Peppers

Calories per serving: 175.

  • ½ cup of rice
  • ½lb smoked haddock
  • 4 peppers
  • 1 egg
  • 1 large tomato
  • 1 small onion
  • 2 tablespoons chopped parsley
  • 1 teaspoon Worcestershire sauce
  • 1 cup tomato juice

Cook rice in boiling salted water for 12 minutes; drain.

Cover haddock with cold water, bring to boil. Reduce heat, simmer 3 to 5 minutes; drain. Bone and flake into a bowl.

Cut peppers in half lengthwise, drop into a saucepan of boiling water, boil rapidly 2 minutes, drain.

Combine haddock with rice, lightly beaten egg, peeled and finely chopped tomato, peeled and grated onion, parsley, and Worcestershire sauce; mix well. Fill pepper halves evenly, put in a greased ovenproof dish, pour tomato juice over. Cover, bake in a moderate oven for 40 to 45 minutes, or until peppers are cooked.

Serves 4.

7. Curried Salmon Souffle

Calories per Serving: 365.

  • 4 eggs, separated
  • 3oz butter or substitute
  • 3 tablespoons plain flour
  • salt, pepper
  • ½ teaspoon curry powder
  • 1 cup skim milk
  • 7¾oz can salmon
  • 2 tablespoons chopped shallots

Prepare 7in souffle dish or 4 individual souffle dishes by tying a collar of the greased greaseproof paper round edge of the greased dish or dishes.

Melt butter in a saucepan, remove from heat; stir in flour, salt, pepper, and curry powder. Stir in milk all at once, return to heat, stir until mixture boils and thickens. Remove from heat, stir in drained, flaked salmon, and shallots, allow to cool slightly.

Beat egg-yolks, gradually stir into salmon mixture. Beat egg-whites until soft peaks form, fold into salmon mixture. Pour souffle mixture over the back of the spoon into prepared dish or dishes, fill to within ½in of the top. Put dish or dishes on the oven tray. Bake in a moderate oven for 50 to 55 minutes for large souffle or 20 or 30 minutes for small soufflés. Serve with salad.

Serves 4.

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