Sunday, 1 March 2009

Scotch Pancakes





  • 120g self-raising flour

  • small pinch salt

  • 30g caster sugar

  • 1 egg

  • 1/4 pint milk



Mix the egg and milk then mix in with the flour, sugar and salt until smooth.

Heated a large non-stick frying pan with a little groundnut oil

Dropped in a desert spoon of batter

Once bubbles appeared on the surface I flipped them

Cook on the other side for a minute or so - just check to see when it's ready

Pile up on a plate and smother with butter/maple syrup! Yum!

Cashew Babies







Makes 10:

  • 100g Dates

  • 50g Cahews


Put cashew and dates in a blender and blend until mooshy! Shape into balls... if the mixture isn't sticking together too well put it in a little plastic bag and push it together in that before breaking off chunks to roll into balls - or just as one giant Cashew Baby and break a chunk off whenever you fancy ;)






































Nutrition DataPer Serving
Calories (kcal)55.9
Carbohydrate (g)7.3
Protein (g)1.1
Fat (g)2.5
Fibre (g)0.6
Alcohol (g)0.0
Fruit & Veg0.1


Recipe - Carbonara

Carbonara

A healthy Carbonara! Well, it's not particularly unhealthy anyway. This is another brilliantly quick and easy dish, takes the same time as the pasta takes to cook and that's it done - even quicker if you use fresh rahter than dried pasta.

Serves 2:

  • 1 Tsp Olive Oil

  • Pinch Salt

  • Plenty of Freshly Ground Black Pepper

  • 2 Tsps Parsley (more if using fresh)

  • 150g Linguine (or pasta of your choice)

  • 2 Egg Yolks

  • 5 Slices/60g Prosciutto Ham (or any type of ham or bacon)

  • 25g Grana Padano Cheese (or Peccorino is another favourite!)


Cook linguine in a pot of salted water with a little olive oil

In a bowl mix salt, lots of freshly ground black pepper, parsley and finely grated padano cheese (or other hard cheese) and chopped prosciutto (I using bacon cook it first and chop into pieces)

Once pasta is cooked, drain and return to pot, mix in the cheese etc, stir quickly until ham is cooked

Add beaten egg yolk, stir in very quickly and as evenly as possible, serve immediately - use warmed plates as this has a tendency to cool quickly.


































Nutrition Data Per Serving
Calories (kcal)453.4
Carbohydrate (g)53.3
Protein (g)25.1
Fat (g)15.6
Fibre (g)2.7
Alcohol (g)0.0
Fruit & Veg0.0

Maybe serve with a salad to get some veg! Or garlic bread... does garlic count?

Fudge Fudge Baby

Yum! Fudge Babies with Artisana coconut butter - wow! These are amazing!

I just used Katies standard recipe but used a quarter of the ingredients:

30g Walnuts

60g Dates

2 tsps Cacao

1/4 tsp vanilla extract

20g coconut butter

Threw the lot in my food processor and blended



Highly addictive!

Rceipe - Chicken Jambalaya

Yet another of my favourites - it's so simple to cook, tastes fantastic and I think it makes a great comfort food!

The recipe came from my friend Jill. She cooked it for me when I visited her in Belfast and I fell in love!





Love!

Serves 2:

  • 200g Chicken Breast

  • 1 Tsp Thyme

  • 1 Tsp Oregano

  • ½ Tsp Cayenne Pepper

  • 2 Cloves Garlic

  • 1 Med Red or Green Peppers

  • Pinch of salt to taste

  • Black pepper to taste

  • 1 Med  Onion

  • 150g Basmati Rice

  • 1 Tbsp Tomato Puree

  • 400g Chopped Tomatoes

  • 1 Stock Cube

  • 1 pint


Cook the chicken, in the oven or just fry in a little oil, and shred.

Fry garlic, onion and pepper until soft

Add thyme, oregano and cayenne pepper, along with a bit of salt and pepper, saute for a couple of minutes.

Add tomato puree, tinned tomatoes, stock, rice and shredded chicken and some boiled water - enough to cover the rice, too little and the rice seems to take ages to cook, too much and it wont be absorbed leaving you with a bit of a runny mess! I tend to just cover the rice then add more if I think it needs it.

Cook for about 15 minutes or until rice is done.

If you are using rice that takes longer to cook (like brown!) add the chicken in a little later so it doesn't end up over-done.


































Nutrition Data Per Serving
Calories (kcal)489.1
Carbohydrate (g)78.5
Protein (g)36.1
Fat (g)3.9
Fibre (g)5.1
Alcohol (g)0.0
Fruit & Veg4.8

Recipe - Prawn Jambalaya

This is the same recipe as Jill's Chicken Jambalya but with king prawns added instead of chicken. It works very well with prawn but I mush prefer the chicken version for a nice big comforting bowl!

I tend to use frozen king prawns so defrost these in some cold water while I wait for everything to cook, if you buy fresh cook them while the rice is cooking then set aside.

Chop some onion, garlic and peppers and fry in a little fat of your choice, I like to use coconut oil but other oils are fine.



Add 1 tsp each thyme and oregano and as much cayenne pepper as you like depending on how spicy you want it.

Add 1 tin of chopped tomatoes (or fresh is even better, especially with the prawns), add about 1 tbsp tomato purée, 1 veggie stock cube (or proper stock if you have it!) and about 150g basmati rice for 2 people and pour in enough boiling water to cover the rice - be careful not to use too little water or the rice can take ages to cook.



Once the rice is done add in prawns to heat through



And serve!



I like to make an extra portion and re-heat it for lunch the next day.

Serves 2:

  • 200g King Prawns

  • 1 Tsp Thyme

  • 1 Tsp Oregano

  • ½ Tsp Cayenne Pepper

  • 2 Cloves Garlic

  • 1 Med Red or Green Peppers

  • Pinch of salt to taste

  • Black pepper to taste

  • 1 Med  Onion

  • 150g Basmati Rice

  • 1 Tbsp Tomato Puree

  • 400g Chopped Tomatoes

  • 1 Stock Cube

  • 1 pint




































Nutrition Data Per Serving
Calories (kcal)416.0
Carbohydrate (g)77.2
Protein (g)23.6
Fat (g)1.9
Fibre (g)4.9
Alcohol (g)0.0
Fruit & Veg4.8

Peppermint Latte



Serves 1:
  • 300ml vanilla flavoured rice milk

  • 2 peppermint tea bags

  • Pour the milk into a small pan, add the tea back and slowly bring to the boil.

    Also works well with other dairy and non-dairy milks.





































    Nutrition DataPer Serving
    Calories (kcal)156.0
    Carbohydrate (g)31.7
    Protein (g)0.5
    Fat (g)3.0
    Fibre (g)0.3
    Alcohol (g)0.0
    Fruit & Veg0.0

    Green Monster









    Serves 1:
  • 1 Med/102g Banana, Raw, Flesh Only, Average

  • 1 Serving/90g Spinach, Baby, Average

  • 2½ Servings/250ml Rice Milk, Vanilla, Rice Dream

  • ½ Serving/2.5g Spirulina

  •  

    Break up the banana and place in a blender along with the spinach and rice milk (also works well with other dairy and non-dairy milks, particularly almond milk) Blend until smooth, add the spirulina if desired, you could also add some protein powder or ice too Blend some more and then serve.




































    Nutrition Data Per Serving
    Calories (kcal)251.7
    Carbohydrate (g)49.1
    Protein (g)5.4
    Fat (g)3.7
    Fibre (g)6.5
    Alcohol (g)0.0
    Fruit & Veg2.6

     

    I found this recipe on the side of a Rice Dream carton and added Spirulina after seeing it on the Fitnessista blog. It makes a great breakfast and is also perfect pre- or post-workout.

    Fritatta





    Serves 2:
  • 4 Eggs/200g Eggs, Free Range, Medium, Average

  • 200ml Milk, Semi Skimmed, Average

  • 3 Rashers/75g Bacon, Back, Smoked, Average

  • 40g Onions, Spring Or Scallion, Raw, Average

  • 80g Courgette, Raw, Average

  • 40g Peppers, Sweet, Orange, Raw, Average

  • 40g Cheese, Red Leicester, Average

  • 1 Tsp/5g Salt, Table, Average

  • 1 Tsp/2g Pepper, Black, Freshly Ground, Average

  • 1 Tsp/3g Nutmeg, Ground, Average

  •  
    Pre-heat the grill to medium

    Chop all the veg into bite-sized chunks

    Cook the bacon

    Whisk the eggs with the milk, add seasonings and a little nutmeg and about half of the cheese, grated.

    Fry the veg (I fry my bacon and then fry the veg in the bacon fat)

    Once cooked give the egg mixture a final whisk and pour over the veggies.

    Cook on medium for a few mins, lift the edges with a spatula to check how it is cooking, once the underside is done place the pan under the grill for a few mintues to cook the top.

    Once done sprinkle the remaining cheese on top and melt under the grill - don't put the cheese on top before cooking otherwise the cheese stops is cooking quickly enough and it can end up a bit rubbery!

     



































    Nutrition DataPer Serving
    Calories (kcal)400.9
    Carbohydrate (g)10.3
    Protein (g)30.2
    Fat (g)26.6
    Fibre (g)1.4
    Alcohol (g)0.0
    Fruit & Veg1.1

     

    I usually serve mine with a salad of some sweet potato wedges.

    Salmon on Thai Broth





    Serves 2:
  • 1 Pint/591ml Stock Cubes, Vegetable, Made Up, Organic, Kallo

  • 2 Tsps/4g Ginger, Ground, Average

  • 5 Meds/75g Onions, Spring Or Scallion, Raw, Average

  • 1 Sm Pepper/13g Peppers, Chilli, Red, Raw, Unprepared, Average

  • 175g Mange Tout, Raw, Average

  • 10g Spice Blend, Thai, Sharwood's

  • 2 Portions/300g Salmon, Fillets, Skinless & Boneless, Frozen, Tesco

  • 10g Sauce, Sweet Chilli & Lemon Grass, Stir Fry, Sharwood's

  • 1 Tsp/5ml Juice, Lemon, Fresh, Average

  •  

    Put 600ml (1 pint) chicken or vegetable stock into a wok.

    Add 4 shredded spring onions, a handful of sliced mangetout, 1 tsp chopped fresh ginger, 1 tsp chopped fresh red chilli, 2 tsp lemongrass (from a jar) and 2 dried kaffir lime leaves.

    Sit 2 150g salmon fillets on top and simmer gently for 6-8 minutes.

    Serve in shallow bowls.



































    Nutrition DataPer Serving
    Calories (kcal)419.4
    Carbohydrate (g)10.9
    Protein (g)34.2
    Fat (g)26.6
    Fibre (g)2.3
    Alcohol (g)0.0
    Fruit & Veg1.7

    Healthy Chicken Chow Mein



    Serves 2:
  • 15ml Oil, Groundnut, Average

  • ½ Med/90g Onions, Red, Raw, Average

  • 2 Cloves/6g Garlic, Raw, Average

  • 150g Bean Sprouts, Raw, Average

  • 1 Pack/150g Mange Tout, Fresh, Raw, Marks & Spencer

  • 225g Chicken, Breast, Fillets, Skinless & Boneless, Raw, Average

  • 2 Tbsps/30ml Sauce, Soy, Average

  • 2 Tsps/4g Ginger, Ground, Average

  • 2 Tsps/4g Five Spice, Powder, Sharwood's

  • 1 Serving/125g Noodles, Egg, Medium, Cooked, Sharwood's

  •  

    Preheat the oven to 190C/375F/gas mark 5.

    Put a piece of foil (approx 30x40cm) onto a baking sheet and brush the centre with 1 teaspoon/5 ml of the oil.

    Place the chicken breasts, side by side, onto the centre of the foil, and sprinkle with 30ml of water. Close the foil around the chicken to make a loose, but tightly closed, parcel.

    Bake the chicken in the oven for 30-35 minutes until cooked through. Remove the chicken from the oven, allow it to cool slightly, shred and set aside.

    Thinly slice the onion, garlic and ginger, and top and tail the mange tout.

    Cook the noodles in a large pan of boiling, salted water according to the pack instructions.

    In the meantime, heat the remaining oil in a wok or large frying pan, and stir-fry the onion and ginger over high heat for 2-3 minutes until the onion is softened.

    Add the garlic, bean sprouts, mange tout and five spice powder, and continue stir-frying for a further minute.

    Drain the noodles well and add to the wok/frying pan, add shredded chicken and soy sauce. Stir-fry for a further 2 minutes until piping hot. Serve.



































    Nutrition DataPer Serving
    Calories (kcal)396.3
    Carbohydrate (g)38.1
    Protein (g)39.4
    Fat (g)10.8
    Fibre (g)5.3
    Alcohol (g)0.0
    Fruit & Veg2.6

    Keema Curry





    Serves 4:
  • 400g Beef, Mince, Lean, Raw, Average

  • 1 Med/180g Onions, Red, Raw, Average

  • 100g Spinach, Baby, Average

  • 25g Tomato Puree, Average

  • 2 Tsps/10g Coriander, Seeds, Ground, Schwartz

  • 1 Can/400ml Coconut, Milk, Average

  • 2 Cloves/6g Garlic, Raw, Average

  • 1 Tsp/4g Chilli Powder, Average

  • 2 Tsps/10g Cumin, Seeds, Ground, Schwartz

  • 1 Serving/30g Curry Paste, Biryani, Patak's

  • 1 Med/160g Peppers, Capsicum, Red, Raw, Unprepared, Average

  • 1½ Servings/300g Potatoes, Charlotte, Tesco

  •  

    Preheat the oven to 180C/350F/gas mark 4.

    Peel and cut the potatoes into cubes and boil for 10 minutes, drain and set aside.

    Meanwhile chop the onion, red pepper, and spinach. Crush the garlic.

    Spray a pan with the oil and gently fry the onion for 3 minutes until softened, add the mince and fry for a further 5 minutes until browned.

    Add the coriander, garlic, chilli and cumin and fry for a further 1 minute.

    Stir in the tomato puree, spinach, peppers, potatoes, coconut milk, and curry paste and simmer for 1 minute.

    Transfer the contents of the pan to a casserole dish, cover and cook in the oven for 40 minutes.

    Serve with warm naan bread or rice.


































    Nutrition Data Per Serving
    Calories (kcal)515.0
    Carbohydrate (g)26.2
    Protein (g)27.9
    Fat (g)33.3
    Fibre (g)5.9
    Alcohol (g)0.0
    Fruit & Veg1.4

    Stroganoff



    Serves 4:

    • 450g Beef

    • 1 Med/180g Red Onions

    • 2 Cloves Garlic

    • 2 Tsps Thyme Dried or Fresh

    • 300ml Beef Stock

    • 1 Tbsp Plain Flour

    • 50g Mushrooms

    • 2 Tbsps Course Grain Mustard

    • 300ml Low Fat Fromage Frais

    • 2 Tsps Parsley Dried or Fresh

    • Salt

    • Pepper, Black, Freshly Ground

    • 4 Servings/240g Basmati Rice Dry Weight


     

    Cook the basmati rice as normal
    Chop the meat into thin strips and slice the onions, garlic and mushrooms
    Fry the onion and garlic in a little olive oil
    Once onions and garlic have softened add the meat and thyme. Cook to seal the meat.
    Add a little of the stock and the flour, cook for about 1 minute then add the remaining stock
    Add the mushrooms and stir in the mustard, cook for another 3/4mins
    Season with salt and pepper
    Remove the pan from the heat and stir in the fromage frais and parsley
    Serve!
     




































    Nutrition DataPer Serving
    Calories (kcal)417.2
    Carbohydrate (g)55.5
    Protein (g)39.1
    Fat (g)4.6
    Fibre (g)2.3
    Alcohol (g)0.0
    Fruit & Veg0.8

     

    Normally I make this with beef but last night used some kangaroo - this meat is perfect for stroganoff! So tender and such a lovely flavour!

     

     

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