Grilled Sardines with Crusty Bread

Ingredients
1 Fennel Bulb
4 Large Sardines, gutted and headed
a few sprigs of thyme
2 garlic cloves
4 cherry tomatoes
L 4 slices crusty bread
100g wild rocket
squeeze of lemon juice

Method
1. Slice the fennel as thinly as possible and set aside.
2. Flatten the sardines & remove backbone, open out and gut cavity. Pressdown on backbone then turn over and peel of the backbone
3. Heat the grill to high, lay the sardines skin side up. season and scatter the thyme and garlic over.
4. Lay the tomatoes on top. Spray with LC Olive Oil spray and grill for 4-6 mins until cooked through.
5. Place crusty bread on plate and top with sardines & tomatoes. Place rocket and fennel on side then spray LC olive and a squeeze of lemon juice then serve.

• Sardines
• Blueberries
• Raspberries
• Courgettes
• Carrots

Quick & Tasty Cheeseburger

Ingredients
1.25kg Lean minced beef
1 Onion, finely chopped
140g Breadcrumbs
100g Parmesan
Parsley
1 tbsp Worcestershire Sauce
1 tbsp Chilli powder
1 Egg, lightly beaten

Method
1. Tip the mince into a large bowl with the onion, breadcrumbs, cheese, parsley, Worcestershire sauce, egg, chilli powder, ½ tsp salt and some pepper. Mix together well with your hands, then divide the mixture into even sizes.

2. Heat a griddle pan, grill or barbecue until hot, then spray with L<C Olive Oil Spray. Cook the burgers for about 5-8 mins on each side, or until cooked to your liking, Sandwich the burgers in toasted buns with salad and sauces.

Ciabatta Pizza

Ingredients
1 Ciabatta Bread
6 tbsp Tomato Paste or enough to cover bread surface
125g Mozzarella
6 Slices Pepperoni
1 Green Pepper, Diced
1 tbsp dried Oregano
L<C Olive Oil Spray

Method
1.Heat the grill. Put the ciabatta on a baking tray and spread with the tomato paste. Scatter with the mozzarella, pepperoni, green peppers and oregano and drizzle with L<C Olive Oil Spray.
2.Grill for 3-4 minutes or until browned and bubbling.

Ingredients
600g Rhubarb
100g Caster Sugar
Zest of an Orange

For Topping
200g Wholemeal Flour
200g Cold Butter
14g Brown Sugar
50g Porridge Oats
25g Grape-Nuts

**Spray your Ovenproof dish with L<C Cooking Spray for easy serving & cleaning!

Method
1.Heat oven to 200C/fan 180C/gas 6. For the topping, tip all the ingredients together and rub with your fingers until you have a rough pastry, then set aside in the fridge.

2.Peel the pears and chop into large chunks, then chop the rhubarb into finger-length batons. Tip into a large ovenproof dish and toss with the sugar and orange zest and juice. Crumble over the topping and bake for 40 mins until golden and bubbling at the sides. Leave to cool for 5 mins before spooning into bowls and serving with custard or ice cream.

Some of the nations favourite fruit comes into season this month so make sure you check the site regularly to find exciting new recipes bursting with seasonal fruits like: -

• Gooseberries                                                                                                                                      
• Apricots
• Cherries
• Rhubarb
• and many more!

Also coming this month the L<C Spray BBQ guide to the summer

The boffins have really created a remarkable product. Not only can L<C cooking spray help create delicious dishes while helping to reduce the fat and calorie content of your meals. It can also help with a number of tasks around the home: -

• Spray a little cooking spray onto squeaky hinges
• Use it to stop bike chains from clogging up and becoming rusty
• Tired of cleaning graters after use, spray a little L<C cooking spray before grating cheese, carrots etc and you will see the benefits come washing up time.
• Spraying all types of food containers before use will mean that any crumbs dirt that accumulate can be easily wiped of after use

These great L<C cooking spray tips are perfect for households in need of quick easy solutions to a variety of problems.

If you know of anymore great uses for cooking spray leave a comment and let us know!

Our Seasonal Recipe page is packed full of delicious recipes using some great seasonal produce such as Asparagus, Duck, Courgettes, Jersey Royals, Mackerel etc

By Substituting in L<C Spray you can also create low-calorie meals to stay fit and healthy throughout the year.

Find L<C Spray Seasonal Recipes Here 

BBCGoodFood – is also a great place to find seasonal food ideas

Ingredients

• 1 x 4-5lb (2- 2 ½ kg) duck
• L<C Olive Oil Cooking Spray
• 10 fl oz (275ml) giblet stock – made earlier with duck giblets, onion, carrot, peppercorns and celery
• a bouquet garni made with sage, marjoram and thyme
  1 large Webb or Cos lettuce
• 1lb (500g) podded fresh peas
• 2 eggs, yolks only
• 2 fl oz/55ml double cream
• salt and pepper
  1 lemon, juice only
• A large handful of chopped mint

 Method

1. Prick the duck all over with a fork to help release the fat. Put the herbs into its cavity.
2. Heat L<C olive oil Spray in a heavy based casserole and brown the duck all over. If you do this slowly, it will release all the fat, so it can run out. Ladle some of the fat out of the pot and keep aside (wonderful for roasting potatoes.)
3. When nice and brown, pop it breast side down in the pot, cover with stock and simmer for 1 1/2 hours.
4. When done, turn the duck over and add the lettuce which has been shredded and the peas, season and replace the lid and cook for a further 40 minutes.
5. Take out the duck and carve or joint. Keep warm. Drain the peas and lettuce and put with the duck.
6. If necessary, skim off any fat off the sauce, season. Mix the yolks and cream in a basin and pour over half the stock. Mix well and then pour back into the rest of the sauce. Cook gently, but DO NOT boil.
7. Finally add the lemon juice and the mint and then pour over the duck and serve.

Ingredients

1 courgette
25g/1oz halloumi cheese, chopped
handful red Peppadew peppers
1 spray L<C Olive Oil Spray
juice of ½ lemon

Method

1. Using a vegetable peeler, peel the courgette into long ‘ribbons’.
2. Place the courgette ribbons into boiling water for 30 seconds and drain.
3. To the courgette add the halloumi cheese pieces, red Peppadews, L<C Spray and lemon juice. Season to taste with salt and freshly ground black pepper.
4. Place in a bowl and serve.

A delicious soup served with perfect seasonal produce Jersey Royals and watercress

For the soup
50g/2oz butter
2 shallots, chopped
2 sprigs fresh thyme
450g/1lb asparagus, stalks roughly chopped, tIps set aside for the stir fry
125ml/4½fl oz white wine
450ml/16fl oz chicken stock (vegetarians may substitute with vegetable stock)
50ml/2fl oz double cream
salt and freshly ground black pepper
For the stir fry
110g/4oz Jersey Royal potatoes, cooked and cut into cubes
1 spray of L<C Olive Oil Cooking Spray
60g/2½oz watercress, leaves only
1 small bunch fresh chives, chopped

 Method

1. For the soup, heat a pan until hot and add the butter, shallots and thyme and cook for two minutes.
2. Add the asparagus stalks, reserving the tips for the salad, and cook for one minute.
3. Add the white wine, bring to the boil and cook until the liquid is reduced by half.
4. Add the chicken stock and bring to the boil. Reduce the heat and simmer for 7-8 minutes, until the asparagus is just tender.
5. Remove from the heat and blend with a hand blender or place into a food processor (allow to cool for 3-4 minutes) and blend until smooth.
6. Return the soup to the pan over a medium heat and add the cream. Stir well and season, to taste, with salt and freshly ground black pepper.
7. For the stir fry, heat a frying pan until hot and add the potatoes and L<C Spray and fry for 2-3 minutes, or until beginning to colour.
8. Add the reserved asparagus tips and stir-fry for 2-3 minutes, or until the asparagus is cooked through.
9. Remove from the heat and add the watercress and chives. Mix well and season, to taste, with salt and freshly ground black pepper.
10. To serve, divide the potato and asparagus stir fry equally among the centre of shallow soup bowls and ladle the soup around each.