Pan Fried Salmon with Veg & Herb infused Wild Rice

Image Leave a comment 13/08/2015 the wee caledonian cook

Serves 1 Approx calories – 450

FOR THE SALMON

1 piece of Salmon

1 tsp butter

Small tbsp chopped chives and sage

Squeeze of lemon juice

Salt and pepper

1. Slight melt butter, Mix all ingredients together and rub into salmon.

2. Heat tbsp oil in a griddle pan and pan fry for about 6-7 mins until cooked through.

FOR RICE

50-60g wild rice

Handful green beans chopped

Red onion diced

1tsp thyme

1 tbsp chopped basil

1 tsp balsamic vinegar

Salt and pepper

6 walnuts chopped

4 baby plum tomatoes halved

Small portion goats cheese

2 fresh baby beetroots quartered

1. Cook rice in a pan of water for about 15 mins, 2 mins before ready add in the green beans.

2. Meanwhile fry the onion with the balsamic vinegar and thyme.

3. Add onion mix to rice once ready along with tomatoes, walnuts, beetroot and some basil mix through then crumble goats cheese on top and serve.

Yummy!

Ricotta and Spinach stuffed Chicken wrapped in Parma Ham

Image Leave a comment 07/08/2015 the wee caledonian cook

Serves 1 approx 300 calories per portion

1 × Chicken Breast

Handful of Spinach

30g Ricotta cheese

1 tsp nutmeg

Pepper and salt

2 slice parma ham

1. Mix ricotta, chopped Spinach, nutmeg and pepper n salt in a bowl.

2. Slice the chicken breast down the side to open like a butterfly and stuff with the ricotta mix then close over.

3. Wrap the parma ham round chicken breast and fry in a hot pan for few minutes each side to brown.

4. Heat oven to 200 deg, place chicken in a casserole dish and cook for 15 minutes.

5. Serve with your choice of sides. Yum.

My Italian Spicy Chicken with Vermicelli

Image Leave a comment 04/07/2015 the wee caledonian cook

I really fancied something Italian tonight, already had most of these Ingredients in my kitchen, so a little of this and a little of that, and voila a tasty and still healthy little Italian Dish.

Serves 2

2 x Chicken Breast cut into chunks

4 tbsp of Paprika

2 nests of Wholegrain Vermicelli

1 Red and 1 Green Pepper – chopped

1 white onion – chopped

1 tbsp olive oil

10-12 Piccolo Tomatoes – halved

250ml tomato passata

1 tbsp chilli

1 tbsp oregano

1 tbsp coriander

1 tbsp basil

1 tsp garlic

1 tbsp red wine vinegar

1. Coat the chicken chunks with the paprika and brown in a saucepan or wok with the olive oil

2. Remove with a slotted spoon and set aside

3. Put onion, peppers and all spices in pan and cook under slightly tender

4. Add back to the pan the chicken and mix.

5. Then add the tomato passata and red wine vinegar, stir and reduce to a simmer for 5 mins.

6. Meanwhile place the vermicelli in a bowl and cover with boiling water for 4 mins, then add to the pan and stir through for 2 mins.

7. Serve. Yum! Goes well with a lovely glass of Chardonnay. You can also add some parmesan on top for extra flavour.

Roasted pepper couscous

Image Leave a comment 08/06/2015 the wee caledonian cook

Serves 2 – Approx 90 calories per serving.

100g couscous

1 red, green, yellow pepper

1 tbsp tomato paste

100ml Vegetable stock

1 tbsp paprika

1. Cut the peppers into quarters lengthways, place in a baking tin and drizzle a little olive oil then sprinkle the paprika over top.

2. Preheat the oven to 220 deg and roast peppers for 30 mins.

3. Meanwhile bring to boil the vegetable stock and add the couscous, reduce to a simmer and cook for 5 mins. Then remove from heat, cover and let sit for 10 mins.

4. Remove peppers from oven and let cool. Once cool chopped up finely.

5. Using a fork break up the couscous and add in the peppers. Add the tomato paste and stir through. Then serve.

Pistachio Chicken

Image Leave a comment 08/06/2015 the wee caledonian cook

Makes 2 Chicken breasts – Approx 320 calories.

2 x Chicken Breasts

20g Pistachios

1 tbsp golden breadcrumbs

1 tbsp Italian Seasoning or a mix of Basil and Oregano

1 tbsp mustard (optional)

1. Blitz the pistachios in a processor until fine like pieces

2. Mix the breadcrumbs, seasoning and pistachios together

3. Coat the chicken breasts with the mustard if using and place in seasoning pressing firmly into the chicken to coat well.

4. Place on a baking sheet and bake in oven at 190 deg for 30 mins.

My Spicy Homemade Meatballs and Spagetti.

Image Leave a comment 06/06/2015 the wee caledonian cook

My spicy meatballs with spaghetti Serves 2

For the Meatballs:-

300g Scottish steak mince

1 red onion finely chopped

1 tsp thyme

25g Parmasan

1 tsp Paprika

1 egg

1 tsp Garlic

Salt & Pepper

For the Sauce:-

300g Passata

100 g Water

Basil, Handful chopped

1 tbsp. Garlic

1 tbsp Tomato puree

1 tsp caster sugar

Few drops of Tobasco or more I you like it really spicy

Method:-

1. Mix all the Meatball ingredients together to form a ball, then break up into small meatball size portions. I got 14.

2. Brown meatballs in a frying pan until cooked all over.

3. Meanwhile cook pasta as per instructions.

4. Add all the sauce ingredients into the same pan as the meatballs and stir through, heat on a high heat but not boiling for about 10 mins.

5. Dish up and serve with some parmesan cheese on top and a wee glass of vino. Yummy!

Low Calories, loads of flavour Beef Stew

Image Leave a comment 01/06/2015 the wee caledonian cook

As I am now on my countdown to my weeks holiday in the sun I am now on the healthy low fat, low calorie options. The one thing I don’t want to do is compromise on flavour, this recipe is BIG on flavour but so low calorie it’s great.

Serves 2 Approx 240 cals, 7g fat, (1.5g saturated), 16g carbs

250g Scottish Stewing Steak

1 red onion, cut into wedges

1 garlic clove, chopped

sprig of thyme or parsley

1 bouquet garni

3 carrots cut in half and sliced chunky

250ml beef stock

1 tbsp sundried tomato paste

1 tbsp balsamic vinegar

1 tbsp gravy granules

1. Preheat oven to 180 deg.

2. Brown steak cubes in a non stick pan until browned. (Save juices and add to stock for extra flavour)

3. Meanwhile add onion, carrots, garlic, herbs, tomato paste, vinegar and then add the steak to a casserole dish mix together.

4. Pour in the stock and sprinkle gravy granules push in the bouquet garni, cover and put in oven for approx 1.5-2hrs or until meat is tender.

5. Serve with your choice of sides. Yum!

Homemade Healthy quick Pancakes

Image Leave a comment 31/05/2015 the wee caledonian cook

Approx 75 calories per pancake. Makes 4.

My boyfriend said he had a notion for something sweet, so a quick check in the cupboards and this is what I came up with.

For the Pancakes:-

2 medium eggs

1 banana

1 tbsp Desiccated Coconut

1tsp cinnamon

1 tbsp cocoa powder

For the banana, coconut and cinnamon pancakes:-

1. Mash up banana and add in 2 eggs then whisk together

2. Add in coconut and cinnamon, mix through

3. Heat a non stick pan then pour a small amount in and using the back of a spoon even out in pan. Cook for about 2-3mins on each side. I made 2 about 15cm diameter.

For the cocoa pancakes:-

1. With the remaining mixture I added tbsp of cocoa powder and cooked through. I made 2 approx 15cm in diameter.

You can pretty much add any flavour you like.

Serve with some Maple Syrup or ice cream for a tasty dessert.

My Boozy Summer Fruit Meringue

Image Leave a comment 30/05/2015 the wee caledonian cook

O.K….so I cheated a bit and bought shop meringues (time saving), as you have probably read before I got some Edinburgh Gin’s Raspberry Liqueur…….so yes you guessed it, I used this instead of syrup……oh sooooooo yummy!

5 mini meringues

Handful of summer fruits, I used Strawberries, raspberries, blackberries, blueberries and redcurrants

1 tbsp Raspberry liqueur

Mix all in a bowl and devour!

A fab dessert at only 155 calories per bowl

ASSORTED MERINGUES – makes about 18.

4 Large Egg Whites

115g Caster Sugar

115g Icing Sugar

Spiced Chicken Couscous

Image Leave a comment 30/05/2015 the wee caledonian cook

I’m always looking for a healthy option without compromise on taste, this is so tasty and at only 260 calories per serving with 4g fat…..you wanna try this! Leaves a bit of room for my glass of prosecco…lol!

Serves 2

2 tbsp Olive Oil or Rapeseed Oil

2 Chicken Breasts

1 tsp Coriander

1 tsp Cumin

1 tsp Paprika

1 tsp Garlic Powder or 1 garlic clove

1 onion chopped

80g couscous

150ml Hot Chicken Stock

120g Chick Peas

80g frozen Peas

1. Heat oil in a large saucepan, add chicken, coriander, paprika, cumin and onion and fry for 10 mins to lightly brown.

2. Add garlic, chickpeas, couscous, chicken stock and season with salt and freshly ground black pepper. Cover and cook on simmer (Low Heat) for 20 mins until the chicken is tender and the liquid absorbed.

3. Add peas then cook for 5 mins more.

GO GREEN! Green Veg and rice dish.

Image Leave a comment 30/05/2015 the wee caledonian cook

I was inspired to give this a try by a fellow Blogger http://www.myfussyeater.com/, I have to say it was delicious, a very light, healthy and filling lunch. I made enough for 4 servings and chilled 3 for later.

Approx 270 calories per serving.

1 medium Cauliflower

3 Handfuls of Spinach

drizzle olive oil

75g Long grain and Wild rice (or you can use what you prefer)

1 Avocado

1/2 lime juice

1/2 tsp garlic

Salt & pepper to taste

1. Blitz the cauliflower in a processor until rice like consistency

2. Add in the Spinach and blitz to blend through adding a little olive oil if needed.

3. Meanwhile cook rice as per packet instructions until soft.

4. Also boil 2 medium eggs until slightly hard boiled (about 7 mins)

5. Empty Cauliflower and Spinach into a microwave container and cover with cling film, pierce film with a few holes and cook in a microwave for 3 mins on high power (900W)

6. Mash together the avocado, lime juice and garlic

7. Empty rice and cauliflower mixture into a large bowl then add in the avocado mix and stir well until mixed together. Season with salt & pepper to taste.

8. Put rice mixture onto plate and slice the boiled egg on top. You can drizzle a tbsp of low fat mayo for extra taste. YUMMY!

Serve with a Green Tea for maximum health benefits………………GO GREEN!!!

I might try putting some Chilli through it next time to give an extra kick.

Black Pudding Truffle with Scrambled eggs

Image Leave a comment 23/05/2015 the wee caledonian cook

I visited my local butchers (Patrick’s of Camelon), they had a new black pudding recipe with apple and onion through, they called it the Truffle Black pudding…sounding different and delicious I had to try.

1. Heat Black pudding in the microwave for 50 secs and mash up.

2. Scramble up 2 eggs adding in some crack black pepper and some chives. Serve up together.

The pudding was definately different a bit sweeter but absolutely delicious. A yummy scottish brekkie.

Spicy Tomato and Basil Seafood Stir Fry

Image Leave a comment 22/05/2015 the wee caledonian cook

I do love Seafood Dishes, they are my favourite. Living in Scotland we have amazing Fresh Seafood delivered every day. We have a lovely local fish delivery once a week too. Perfect.

Serves 1

Handful of King Prawns

Handful of Mussels

Handful of Crayfish

100g Tin tomatoes

2 tbsp tomato passata

1 Chilli – diced

1 clove garlic – chopped

1 tsp Brown Sugar

1 splash of white wine (approx 30ml)

Handful of Basil – chopped

Wholegrain Rice Vermicelli

1. Heat some oil in a pan and heat through the prawns, crayfish and mussels for a few minutes along with the chilli and garlic.

2. Add in the tomatoes, tomato passata, white wine and Brown sugar reduce the heat to a simmer, and simmer for 10 minutes.

3. Meanwhile place Vermicelli in a bowl and cover with boiling water, let sit for 4 minutes.

4. Drain the vermicelli and add to the seafood tomato mix then add the basil, cook for a further minute.

5. Serve with a lovely glass a Chardonnay.

Mediterranean and Seafood Salad with a Scotch Whisky Dressing

Image Leave a comment 16/05/2015 the wee caledonian cook

World Whisky Day – 16th May 2015! What will your dram or delight be?

I visited the Brodie Countryfare this week and picked up this wee beauty, made in Dundee by the Whisky Sauce Company www.whiskysauce.co.uk it has loads of flavours and certainly packs a punch in your mouth. I couldn’t decided what to have with it, so really went for a mix up and it was absolutely delicious.

2 Handfuls of Spinach or alternative salad leaf

8-10 Green pitted olives

2 roasted red peppers – sliced

Handful of king prawns

Handful of Cooked Mussels

1 tsp red chillies

1 tbsp light mayo

1-2 tbsp of Scotch Whisky Dressing

1. Wash and place spinach in a bowl, add in sliced roasted red peppers and olives.

2. Meanwhile mix the prawns with the chillies and mayo then add to the bowl along with the mussels

3. Sprinkle in Scotch whisky dressing, mix well together and serve with a lovely chilled glass of Chardonnay.

Healthy Dinner in under 3 minutes!

Image Leave a comment 15/05/2015 the wee caledonian cook

Scottish Salmon with Potato, Spinach and Beetroot Gnocchetti. (Whole meal 420 calories and 3 minutes to cook!)

I visited the Hopetoun Farm Shop and found this Tri Gnocchetti, thought it sounded lovely and yes it tasted fabulous too. Made in Italy by the Fresh Pasta Company. Needed to Scottish the meal up though, so I bought some fresh Scottish Salmon.

1 x Portion of Scottish Salmon – I used my Automatic Fish programme on my Combi Microwave, it steam cooks it in under 2.05 mins for a 125g portion. I splashed some lemon juice and some fresh chopped parsley on top. Lovely!

1 x 150g portion of Gnocchetti – Bring a pan of water to boil, drop in Gnocchetti and cook on high heat for about 60 seconds or until they rise to top of water, remove with slotted spoon, place onto plate and top with Salmon.

Serve with a lovely Chardonnay. Mmmmmmmm! Perfecto Friday dinner.

Chicken, Chickpea and Spinach Curry

Image Leave a comment 10/05/2015 the wee caledonian cook

I am always looking to make me meals healthier. By adding Chickpeas this dish certainly fills you up. Chickpeas are rich source of vitamins, minerals and fiber, they may offer a variety of health benefits, such as improving digestion, aiding weight management and reducing the risk of several diseases. Additionally, chickpeas are high in protein and make an excellent replacement for meat in vegetarian and vegan diets.

Serves 2

1 400g can of chickpeas

1 chicken breast – cubed

1 white onion – finely chopped

1 red pepper – roasted and chopped

100ml passata

100ml Chicken Stock

1-2 tbsp curry powder (depending on flavour of your choice) I used 2, we like it spicy.

1 level tbsp cumin

1/2 tsp cinnamon

pepper taste

1 tbsp olive oil

2 handfuls of spinach

1. Brown the chicken in the olive oil for 5 mins

2. Add in the chopped onion and fry until brown, then add in chopped pepper

3. Add in the curry powder, cumin. cinnamon and pepper to taste, mix through

4. Add in tomato passata and chicken stock, bring to the boil and then simmer for 20 mins.

5. Throw in the spinach and allow to wilt stirring through, cook for a further 5 mins.

Serve on it’s own or with some rice of your choice. Yum!

Heavenly Healthy Chocolate Pudding

Leave a comment 10/05/2015 the wee caledonian cook

I had some ripe avocados and bananas left over and suddenly thought about all the blogs/websites I’ve read about avocado chocolate mousse, so I decided to give it a go and add in a banana…….and oh WOW, it tastes amazingly good. The best thing was it only took 5 minutes to make. This recipe does about 2 large portions (270 calories each portion) or 4 smaller portions (136 calories per portion).

1 Banana

1 Avocado

3 tbsp Cocoa Powder

1 tsp vanilla extract

2 tbsp maple syrup or agave

1. Put Banana and Avocado into a food mixer and mix thoroughly until to get a smooth mixture.

2. Add in cocoa powder, vanilla and syrup and mix together until very smooth mixture is blended.

3. Spoon into a serving dish and eat straight away…YUMMY! ot you can put into a refrigerator for later.

Scottish Fish Medley

Image Leave a comment 08/05/2015 the wee caledonian cook

Got some of my favourite fish from my fishmongers… Jim Mason from St. Monans (small fishing village in Fife), he’s brilliant, always has fresh fish thats caught that morning and delivers to your door the same day…can’t ask for better than that.

1 x Scottish Smoked Cod

1 x Scottish Salmon, flatter the better

2 x Handfuls of Spinach

1 tbsp cream cheese (Extra light philadelphia is my fav)

Few slices of beetroot

Handful of chopped parsley

squeeze of lemon juice

extra light mayo

Preheat oven to 180 deg (or Fish setting)

1. Spread salmon with cream cheese and lay some spinach on top, the carefully roll salmon into a roll, cut to desired portion size and tie tightly with string to hold each portion together. Put into an oven bag and make a couple of holes in bag, place on oven tray.

2. Place smoked cod into an oven bag sprinkle with little lemon juice, make a couple of holes in bag and place in oven on tray.

3. Bake for approx 20-25 minutes.

4. Meanwhile, place some spinach in a steamer and steam for 3 mins, or place in a casserole dish, add tsp water, cover and cook at 800watt in microwave for 1 minute.

5. Place cod on plate and sprinkle with some parsley and lemon juice, put some light mayo on side to serve.

6. Place salmon onto plate and remove string, splash with lemon juice.

7. Place steamed spinach on plate and top with some sliced beetroot.

8. Yum…Yum…Yum…..oh! serve with a lovely Chardonnay…..perfect meal!

Spiced aubergine salad with pistachio yoghurt

Image 5 Comments 20/04/2015 the wee caledonian cook

I love pistachio’s and always looking for new ways to incorporate into my dining. This was delicious.

Serves 4

Salad:-

Mixed leaves of choice, Grated Beetroot, Grated Carrot, Cherry tomatoes (halved), cucumber sliced, Feta cheese, Olives (your choice), 1 pomegranate, Olive oil and Balsamic Vinegar for dressing.

Spiced Aubergines:-

3/4 Aubergines (Halved)

1 garlic clove

Olive oil (2 tbsp)

1 tbsp cumin

1 tsp paprika

1 tsp cinnamon

1 tsp chilli powder

1 tsp garlic

Salt and pepper to taste

Pistachio Yoghurt:-

6 tbsps Pistachio’s

Handful of fresh mint

250g natural yoghurt

1 tbsp olive oil

Method:-

1. Preheat oven to 220 deg.

2. Halved Aubergines longways, and make 1cm deep cuts diagonally about 2-3cm apart. Rub the garlic over the top of each one and season with salt and pepper. Drizzle with olive oil and bake in oven for approx 30-40 mins.

3. Mix up aubergines spices and dust over then cook for a further 5 mins.

4. For the yoghurt, mix pistachios, yoghurt, mint and olive oil in a blender until smooth. Set aside until ready.

5. Mix all salad ingredients in a bowl with dressing, serve onto a plate and sprinkle feta cheese over.

6. Cut pomegranate in half and carefully remove seeds, discarding any white pith, sprinkle seeds over salad.

7. Place baked Aubergines on top of salad and serve with the yoghurt dressing.

Yummy!

Breakfast Muffins

Image Leave a comment 19/04/2015 the wee caledonian cook

Makes 4 – approx 110 calories per muffin

4 Turkey Rashers – low fat

3 eggs – whisked

1 pepper (of your choice) – chopped

2 spring onions – chopped

handful chives – chopped finely

ground black pepper to taste

2 handfuls of Baby Spinach

1. Preheat oven to 180 deg. Lightly fry turkey in a pan for 5 mins with light spray oil.

2. Meanwhile, whisk eggs and add chives and pepper

3. Spray muffin tray with light oil to prevent sticking. To layer up, place turkey rashers on bottom of each muffin case (I used a cutter to shape them circular so they fit in perfectly), then place the baby spinach in and top with pepper and spring onions.

4. Pour into each one the egg mixture and bake for approx 20 mins.

5. Serve on a bed of spinach….yummy!

Sweet Potato and Chicken Curry

Image Leave a comment 18/04/2015 the wee caledonian cook

I am loving Sweet Potatoes at the moment, full of flavour and a great source of vitamins and fibre.

Serves 2 – This is so tasty!

1 large or 2 small Chicken Breasts – diced

8 Cardamom Pods

1 onion, finely chopped

2 Garlic cloves finely chopped

1 tbsp root ginger, peeled and grated

2 green chillies, chopped finely

1/2 tsp ground turmeric

2 tsp ground coriander

250ml coconut milk

1 sweet potato, cut into small chunks

1 lemon juiced

salt to taste

1 tbsp olive oil to fry

1. Heat the oil in a pan, add the cardamom pods and fry over a medium heat for about 2 minutes

2. Add the onion, garlic, chillies and ginger and fry gently, while continuing to stir, for about 5 minutes

3. Stir in the turmeric, ground coriander and coconut milk. Season to taste with salt and bring to the boil

4. Add the chicken pieces, pressing them down into the sauce. Reduce the heat and leave to simmer for 5 minutes, covered

5. Stir in the sweet potatoes, cover and continue to simmer for a further 10 minutes

6. Uncover the pan, increase the heat slightly and cook for a further 10 minutes, until the chicken is cooked through, the sauce has thickened and the sweet potato is tender. Stir once or twice towards the end of cooking time to prevent the sauce from burning.

7. Stir in lemon juice, cook for 1 more minute and then serve on a bed of rice or other preferred choice.

Marinated Chicken with Homemade coleslaw

Image Leave a comment 18/04/2015 the wee caledonian cook

Serves 2

Chicken Marinade:

3 garlic cloves, peeled and crushed

3 tbsp of soy sauce

2 tbsp of honey

2 tbsp of tomato ketchup

1 tsp of ground ginger

2 Chicken Breasts

Coleslaw:

1/4 red cabbage

4 carrots, peeled and grated

2 spring onions, washed

3 tsp of sweet chilli sauce

1/2 lime, juiced

3 tbsp of mayonnaise (light to save on those calories)

1 pinch of salt

1 pinch of pepper

1. Combine the garlic, tomato ketchup, soy sauce, honey and ground ginger to make a paste. Flatten the chicken breasts using a mallet or rolling pin, coat the 2 chicken breasts with the paste and marinade in the fridge for a least an hour.

2. Meanwhile, for the coleslaw, finely shred the cabbage and carrots, then finely slice the spring onions.

3. Combine the sweet chilli sauce, lime juice, seasoning and mayonnaise in a large bowl and stir to combine. Mix through the cabbage, grated carrot and spring onion until coated in the dressing and set aside in fridge until required.

4. Heat some oil in a griddle and cook chicken breasts until cooked through, approx 25 mins. Or heat oven to 200 deg and cook on a baking tray for approx 30-40 mins.

5. Serve on chicken on a plate and side with the coleslaw….yummy!

Healthy Five Spice Turkey Stir Fry

Image Leave a comment 15/04/2015 the wee caledonian cook

Another 15 minute meal under 300 calories.

Vegetables of your choice, sliced and chopped, I used:-

Courgette, Carrott, Cucumber, Chinese Beansprouts, Red cabbage, Red, Yellow, Green peppers, Spring onion

1. Coat Turkey strips in Chinese Five Spice and brown in a little sesame oil for approx 10 mins.

2. Add all the chopped vegetables and stir fry for 3 mins. Add in some Soy Sauce and cook for further 2 mins.

3. Empty into a bowl, sprinkle some sesame seeds and enjoy. Simple, quick, healthy yet tasty.

If you don’t like Soy, you could add some sweet chilli sauce.

Scottish Stew with Kale

Image Leave a comment 13/04/2015 the wee caledonian cook

Using some leftovers, I made a stew and decided to have some Kale with it for a healthier option, I know a bit weird combination, but it really worked!

Serves 1 – Approx 490 calories

200g Scottish Stewing steak – cubed

Flour to coat

1 carrot – sliced

1 stalk celery – chopped

2/3 shallots halved

Handful of broccoli

2 Handfuls Kale

350ml Beef stock

Salt and pepper to taste

2 Bay leaves

1. Heat a little oil in a pan and coat the steak cubes with the flour, season with salt and pepper then lightly fry steak cubes until browned.

2. Add in the shallots and cook for a further 3 mins, add in the carrots, celery, broccoli, bay leaf and stock, bring to the boil and then simmer on a very low heat for approx 3-4 hours so the meat is tender. I used Setting No. 2 on my Induction Hob. You can also decant into a casserole dish and cook in a fan oven at 90 deg for approx 8 hours.

3. Approx 10 mins before serving, bring a pan of water to boil and put in Kale, reduce and simmer for approx 8-10mins.

4. Drain Kale, put on plate. Remove stew with a slotted spoon and place onto Kale, you don’t want to much of the gravy as the Kale would be soggy. Season with some cracked black pepper. Yum!

Healthy Bacon and Egg Flower Pots

Image 10 Comments 11/04/2015 the wee caledonian cook

My Bacon and Egg flower pots. – Avg calories per serving 250.

4 Lightly Smoked Turkey Rashers

2 Medium Eggs

2 tomatoes

Handful of kale

1/4 Avocado sliced

Ground Black Pepper to taste

1. Pre-heat oven to 190 deg.

2. Lightly spray a few holes in a muffin tin with spray oil

3. Lightly fry the bacon until slightly browned, approx 4 mins. Place into the muffin tin to make a base.

4. Crack the eggs into the bacon base and sprinkle some cracked black pepper on top to taste.

5. Half the tomatoes and place into one of the muffin spaces to cook.

6. Bake in the oven for approx 15 mins or 10 mins if you like eggs runny.

7. Meanwhile bring large pan of water to boil, add Kale and then simmer for 8 mins, drain.

8. Place Kales on a plate then top with bacon/egg cups, tomatoes and avocado. Yummy!

Amaretti Low Carb Biscuits and Disaronno Coffee

Image Leave a comment 11/04/2015 the wee caledonian cook

Amaretti Low Carb Biscuits – Makes approx 16-20 – Per biscuit: 51 calories, 0.5g carbs, 4g fat, 2g protein

150g Almond flour

3 Tbsp Splenda Sugar or alternative (Truvia)

2 Egg Whites

1.5 tbsp Amaretto Disaronno liqueur

1. Pre-heat oven 170 deg

2. Whisk egg whites until stiff

3. Mix flour and sugar together, then add flour mixture to the egg mixture 1 tablespoon at a time mixing in.

4. Add in Disaronno liqueur and mix well.

5. Line baking tray with greaseproof paper and spoon into small round shapes or roll into a small ball in hands and then flatten. Make sure there is at least 2 cm between as they will expand slightly.

6. Bake for 15-20 mins or until golden brown. Let cool and store in an airtight container until desired.

Goes well with a lovely Disaronno Liqueur coffee

1. Make up some real coffee ie: filtered or beans whichever is your preference.

2. While coffee is filtering, pour some milk approx 100ml into a jug and whisk until frothy, you can also heat milk up first before whisking.

3. Pour approx 25ml of liqueur into a tall latte style mug.

4. Pour coffee slowly in and then top with the frothy milk.

Serve with amaretti biscuits….Yummy afternoon delight!

Morning Bacon and Tomato Frittata

Image Leave a comment 28/03/2015 the wee caledonian cook

Love these variations for Brekkie. 225 Calories per frittata

2 medium eggs – beaten

50ml skimmed milk

1 tomato sliced

2 rashers of reduced fat lean smoked bacon

salt and pepper to taste

tablespoon of chives

1. Mix beaten eggs, milk, sat, pepper and chives together set aside

2. Lightly fry bacon with low fat spray olive oil or teaspoon of olive oil until browned

3. Put bacon into an oven dish, slice tomato and place on top

4. Pour in egg mixture evenly and bake for approx 20 mins at 200 deg.

Yummy filling brekkie 🙂 To make this even more healthy add in some Kale.

Five Spice Chicken Salad in under 12 minutes.

Image Leave a comment 23/03/2015 the wee caledonian cook

I love Fast Healthy Food. These days we seem to have less time, so quick healthy dinners are perfect.

Serves 1 – Calories per serving 350, 5.8g fat, 0.7g sat fat, 7g protein

1 x carrot sliced thinly

1/4 cabbage sliced thinly

1/4 courgette sliced thinly

1 red pepper sliced thinly

2 Handfuls of kale

small tin of sweetcorn or small handful of frozen sweetcorn

1/4 lettuce sliced finely

1 Egg (Boiled)

1 Chicken Breast, sliced or cubed

1 tablespoon of chinese five spice

1-2 tablespoons of Soy Sauce

1. Boil egg in a pan of hot water for about 7-8 mins until hard boiled.

2. Chop the chicken breast and coat in chinese five spice, then fry in a wok or pan with 1 tablespoon olive oil until browned all over.

3. Add in little at a time, all of the vegetables, stir and cook on high heat for about 5 minutes, splash on the soy sauce and cook for further 1 minute.

4. Remove egg, take off shell and slice.

5. Empty all ingredients onto a plate or bowl and serve…..Yummy healthy meal in under 10 minutes!

Kale and Tomato Frittata

Image Leave a comment 01/03/2015 the wee caledonian cook

I love my eggs and always looking for alternative recipes to try, especially for breakfast or brunch. This was delicious and healthy too.

Serves 2 or 1 if your hungry!

Calories per serving 135, Fat 6g 2.1g sat. fat, Carbs 12g, Protein 9g.

1 cup or about 1 large handful kale

2 eggs, 1 egg white

50ml skimmed milk

salt and pepper to season

8 cherry tomatoes

20g cheddar cheese (grated) or you can use whichever you prefer

1 teaspoon oregano

1. Preheat oven to 190 deg. Lightly fry Kale and tomatoes in a shallow pan for about 6-8 mins.

2. Meanwhile whisk eggs, white, milk, salt, pepper and oregano together.

3. Transfer Kale and tomatoes into an oven ready dish, approx 8″ diameter.

4. Add grated cheese on top evenly and pour in egg mixture evenly.

5. Bake in oven for about 20 mins. Serve. Yummy!

You could use black peppercorn instead of pepper or even add in some paprika for that extra flavour.

Crust Free Bacon and Vegetable Quiche

Image Leave a comment 28/02/2015 the wee caledonian cook

A healthier version of your normal quiche. Even without the pastry this is delicious.

Serves 4 (big portions or 6 average portions) – big portion in pic is fish slice size.

6-8 smoked bacon (chopped)

5 eggs

1 red & green pepper (chopped)

1 onion (chopped)

4 spring onions (chopped)

1 tsp dried garlic or 1/2 clove

1 tsp salt and pepper

100ml skimmed/semi-skimmed milk

50-75g grated cheddar cheese

Garnish with Ground Black pepper

1. Pre-heat oven to 200 deg.

2. Lightly fry bacon in a pan for a few mins, then add in onion and fry for further few mins until lightly browned.

3.Transfer to an lightly greased oven dish.

4. Lightly fry the peppers with garlic for few mins then add to oven dish with bacon and onions.

5. Whisk together eggs, milk, salt and pepper.

6. Grate cheese over oven dish mix then pour in the egg mixture evenly.

7. Top with the spring onions and ground black pepper

8. Bake for approx. 30-35 mins. Let cool for 5 mins then serve. YUM!

My Smoked Baked Eggs

Image Leave a comment 23/02/2015 the wee caledonian cook

This is a brill Brunch dish. About 280 Calories per serving. (makes 2 servings)

40g Chorizo

1 onion finely chopped

500ml smooth tomato passata

1 tsp smoked paprika (or you can use chilli)

2 eggs

10g cheddar cheese

1. Preheat oven to 200 deg. Chop Chorizo into slices or cubes and fry in a pan until juices run, then add in onion and cook until soft, 2-3 mins.

2. Pour in passata and smoked paprika, stir and bring to the boil, simmer for few mins only.

3. Pour mixture into 2 small ovenproof dishes, using a spoon make a well in the middle and crack egg in, making sure not to burst yolks, grate the cheese over the top and bake in the oven for 10-15 mins depending on how you like your eggs.

4. Serve straight from dish. You may like some crusty bread to mop up sauce. YUM!

Chocolate orange custards

Image 2 Comments 15/02/2015 the wee caledonian cook

Aren’t we always looking for healthier desserts? Guilt Free? Low Fat? Low Calories? My answer is yes, but I don’t want to compromise on flavour. This is perfect, delicious and healthier.

Serves 2 – per serving 169 kcal, 5 g fat (3g sat fat), 23g carbs, 8g protein

3/4 cup of skimmed milk

4 squares of 90% cocoa chocolate

2 teaspoons of vanilla extract

1 egg

1/2 teaspoon of orange extract

1 tablespoon of splenda sugar

butter

1. Pre-heat oven on Multilevel to 160 deg. Butter bottom and sides of custard mould/dish and sprinkle some sugar around, shaking off excess. Place into a shallow dish and set aside.

2. In a saucepan mix milk, 1 tablespoon of sugar, chocolate pieces and 1 tsp of vanilla extract, gently heat through until chocolate is melted.

3. In a bowl combine egg, 1 tsp vanilla extract and 1/2 teaspoon of orange extract.

4. Gradually whisk the milk mixture with the egg mixture and remove any foam from surface.

5. Pour mixture into the moulds, pour boiling water into the shallow dish around the moulds and place in oven for approx 30-35 mins.

6. Remove moulds from dish and allow to completely cool in moulds/pots on a rack. Once cooled, cover and refrigerate for approx 2 hours.

7. To unmold custards, loosen edges with a knife, slipping its point in between the custard and cup to let in air. Then place a dessert plate over each custard, turn mold or custard pot and plate over together releasing the custard onto plate. Decorate with some strawberries for garnish.

Yummy!!

Spice Lentil Soup

Image Leave a comment 09/02/2015 the wee caledonian cook

This is a yummy, spicy lentil soup that pleases your palate and your tummy!

Serves 4 – per serving: 142 calories, 4.1g fat or which 2.1g sat. fat, Carbs 18.3g, Protein 5.7g

100g Red Lentils

100g Green Lentils

1/2 tsp olive oil or spray oil

1 onion

3 tsp. ground coriander

3 tsp. cumin

2 tsp. chilli flakes

4 carrots

1.5 litres chicken stock

1. Wash and drain lentils

2. Chop onion and saute for 5 mins in oil then add in the spices and stir for a further few mins.

3. Add in the carrots, lentils and stock and bring to the boil, then simmer for 40 mins.

4. Once cooked, blend with a mixture to a smooth texture. Serve with some fresh parsley or a spoonful of yoghurt (optional)

Chilli Cheese Turkey Burger

Image Leave a comment 09/02/2015 the wee caledonian cook

I am on the health hunt again, looking for alternative options. These were delicious.

Makes 6 or 4 large ones – (can be frozen) Per serving:- Calories: 191, Fat 3.6g of which 1.2g saturate, Carbs 8.3g, Protein 11.4g.

1 red onion

1 courgette or green pepper (your preference)

1 red chilli – chopped

2 cloves garlic

250g turkey mince (you can use chicken or lean minced beef)

2 eggs

50 g oat bran

120 g mozerella

salt & pepper

1. Chop the onion, courgette or pepper, garlic and chilli and saute in a little oil in a large pan for 5 mins, then let cool.

2. In a bowl mix the minced turkey, eggs, oat bran, salt and pepper and the cooled vegetable mix and mix well.

3. Form the burgers and push a slice of mozerella into the middle covering well.

4. Grill on a medium heat for 5 mins each side, or place on a griddle pan with little oil for 5 mins each side, check that it is cooked through.

5. Serve on it’s own with some side salad or low fat chips, or you can serve in a healthy flatbread with some tomato and salad.

My White Chilli

Image Leave a comment 31/01/2015 the wee caledonian cook

Decided to try different beans in my chilli (as that’s what I had in cupboard…lol!), yummy alternative.

Serves 2 (422 cal per serving, 9g fat, 2g sat fat, 1.6g salt, 27g carbs)

2 x chicken breasts ( cubed )

1 tbsp olive oil or spray oil

1 large white onion, finely chopped

2 cloves garlic, crushed

1 tbsp of cumin

1 tbsp smoked paprika

1 tbsp chilli powder

1 tsp dried oregano

1 x 400g chopped tomatoes

1 x 150-200g tin cannellini beans

2 tbsp fat free Greek yoghurt (optional)

2 spring onions, chopped

1. Heat oil in saucepan and fry the onion and garlic until slightly browned

2. Add the cumin, paprika, chilli and oregano and stir through for 1 min.

3. Add in the chopped chicken and stir for about 5-10 mins making sure the chicken is covered in the spices and beginning to cook through.

4. Add in the chopped tomatoes and simmer for about 20 mins until sauce thickens.

5. Add in the cannellini beans and heat through for about 5 minutes.

6. Taste, season and serve with a dollop of yoghurt and sprinkle chopped spring onions.

Yum…Yum!

Savoury Muffins

Image Leave a comment 31/01/2015 the wee caledonian cook

Experimenting in the Kitchen again today. These were tasty and healthy, what’s not to like? Result!

A. Carrot and Sesame Cups – (95 calories, 5g fat, 0.6g sat fat, 7g carbs, 4g protein)

Makes 12

250g Cauliflower

500g carrots

50g oat bran

3 eggs

1 tsp sea salt

50g sesame seeds

1 tbsp sesame oil

1 tbsp of chilli flakes for extra spice (this is optional, but tastes great!)

1. Roughly chop cauliflower and carrot and blitz in a food processor until fine pieces, tip into a large bowl.

2. Add the oat bran, eggs, salt and sesame seeds and mix through.

3. Lightly oil a muffin tin and spoon the mixture into the cups and pat down flat, spoon a little on top a mould to make a rounded top.

4. Preheat oven on Multilevel or fan to 180 deg and cook for 20-25 mins, leave to cool slightly (a few mins) and serve with some fresh salad for lunch or some rice for dinner.

B. Bacon and Leek Frittata Cups – (cal 115, fat 8g, sat fat 2.3g, carbs 3g, protein 6.4g)

Serves 12

150g new potatoes (or you can use sweet potato)

1 tbsp olive oil

2 leeks

8 rashers bacon

6 eggs

bunch parsley fresh or dried

salt and pepper

1. Wash potatoes, slice or dice finely and boil for 10 mins

2. Finely slice leeks, chop the bacon ans saute them on the olive oil until soft and browned.

3. If sliced potato, arrange on bottom of mould, if diced, mash roughly and press into bottom of mould, spoon in the leek and bacon mixture.

4. Whisk the eggs with the salt & pepper and pour evenly into each cup to fill. Sprinkle a little parsley in top.

5. Preheat oven on Multilevel to Fan to 180 deg and cook for 25 mins. Leave to cool slightly (a few mins), then serve with some fresh salad or rice.

YUM…YUM..

Both of these can be frozen and reheated in an oven for 10 mins.

Oat Bran Pancakes

Image Leave a comment 31/01/2015 the wee caledonian cook

I love pancakes and was looking for a healthier option, these are really tasty.

Measurements for 1 pancake:- (per serving 203 calories, 9g fat = 4g sat, carbs 14g, protein 15g)

1.5tbsp oat bran

1.5tbsp cream cheese

1 egg

1. Mix oat bran, cream cheese and egg together in a bowl.

2. Preheat a non-stick omelette pan or similar and pour in mix, spread evenly, flip over when bubbles start to appear, approx 2-3 mins, then cook for another 2-3 mins on other side.

3. Serve with your favorite toppings:- some suggestions:-

> Breakfast – Banana and walnuts with 1/2 tbsp agave syrup

> Breakfast – Low fat Bacon

> Breakfast – Scrambled or poached eggs with spinach

> Pudding – stewed fruit, cream cheese

> Pudding – Ice cream and tbsp maple syrup

Yum..Yum..

Healthy Sunday Salad

Image Leave a comment 26/01/2015 the wee caledonian cook

Easy Sunday Salad – makes 2 servings

2 x Handfuls of favourite leaves, I used mixed baby leaf and rocket

200g or 2 handfuls of plum or cherry tomatoes

1/2 Chopped cucumber

1 x Chopped red pepper (cooked or uncooked your choice)

1 or 2 x Sliced cooked beetroot

1 x avocado

2-4 slices Halloumi

balsamic vinegar, olive oil, lemon and lime juice for dressing

1. Mix all salad foods together in a large bowl and pour in dressing

2. Heat a tablespoon of oil on a griddle and fry halloumi cheese for approx 2-3 mins on each side

3. Serve salad mix on a plate, lay cooked beetroot and avocado on top of leaves and then lay halloumi

4. Serve and enjoy.

Healthy Sweet Chilli Turkey with Avocado Wraps

Image Leave a comment 11/01/2015 the wee caledonian cook

Healthy options are here again. Well it is January! Who else needs a detox after all that Christmas Food?

Lettuce wraps…..who knew they would be tasty!

Avg Calories per wrap 100.

6 x salad leaves like Little Gem lettuce or equivalent

3 teaspoons of sweet chilli sauce

100g of turkey breast strips or chicken if preferred

1/2 Avocado

3 tablespoons of sweetcorn and red peppers

Cucumber strips – approx 6

1. Lay out lettuce leaves and top with turkey strips, then drizzle chilli sauce

2. Cut Avocado into slices and place on top

3. Spoon sweetcorn and peppers on

4. Slice cucumber with potato peeler keeping 3 strips to tie wraps, drape strips over mix

5. Take another lettuce leaf and place on top to close then wrap and tie with cucumber strip to hold

6. Enjoy!

Orange and Dark Chocolate Biscuits

Image Leave a comment 07/01/2015 the wee caledonian cook

Trying my hand at something a wee bit different. Not bad! Tasty too.

Serves 10-12

1/2 cup 60-70% vegetable oil spread

1/4 cup softened butter

2/3 cup sugar or sugar substitute such as Splenda

1 tsp baking powder

1/4 tsp salt

1 egg white

2 cups all purpose flour

1.5 tsp finely grated orange peel

40 dark chocolate stars or alternative

1. Preheat oven to 170 deg.

2. In a large bowl, combine veg oil spread and butter beat with an electric mixer on medium speed, add sugar, baking powder and salt, beat until light and fluffy.

3. Beat in egg white and as much flour as you can with the mixer. Using a wooden spoon stir in remaining flour and orange peel.

4. Shape dough into 1 inch balls, place balls apart onto ungreased cookie sheets and bake for 7-9 mins or until edges are set and bottoms are very lightly browned.

5. Immediately once out of oven press a chocolate star into the centre of each cookie. Transfer cookies to wire rack to cool. YUM!

77 cal each, 9g carb each.

Low calorie Chicken and Veg Pie

Image Leave a comment 09/12/2014 the wee caledonian cook

A lower calories alternative for one of my favourites.

Serves 2 – 267 calories per portion

2 smoked back bacon rashers

oil for spraying

100 g mushrooms button, halved (optional)

1 leek, finely sliced

2 chicken breasts, cut into chunks

25 g plain flour

400ml chicken stock, made with 1 stock cube

100g fresh broccoli, cut into small florets

50g peas

2 tbsp half fat creme fraiche

3 sheets filo pastry

salt and pepper

1. Preheat oven on Fan to 200 deg.

2. Trim bacon rashers and cut into small strips.

3. Mist the frying pan with oil, add bacon and mushrooms to pan and cook for about 4 mins.

4. Add the leek and chicken and cook until browned, sprinkle over flour and stir, slowly pour in the stock, little at a time.

5. Bring to a simmer and season well with salt and pepper, Add broccoli and peas and bring water back to a simmer. Cook for 5 mins or until sauce thickens, remove from heat and add creme fraiche.

6. Put the mixture into a deep dish. Cut each file sheet into strips about 4cm wide then Spray each filo sheet with oil and working quickly top the dish with filo oil side up, crumpling and scrunching them.

7. Bake for about 15 mins. Serve with some roast potatoes or fresh veg.

Low Calorie Chicken Tikka Masala

Image Leave a comment 09/12/2014 the wee caledonian cook

Oh Yum! This tastes just as good as the high calorie version, don’t believe me? Try it.

Makes 2 – 302 calories per serving (add 120 calories for 50g wholegrain rice)

2 chicken breast

1 tsp frying oil

MARINADE:

2 tbsp curry powder

1 1/2 tsp smoked paprika

1 tsp sea salt

10g chunk fresh ginger, grated

1 garlic clove, crushed

4 tbsp plain fat free yoghurt

SAUCE:

1 tbsp oil

1 medium onion, chopped

2 garlic cloves, crushed

10 g chunk ginger, grated

1 tbsp curry powder

2 tbsp tomato puree

2 tsp caster sugar

1 tsp sea salt

250ml cold water

2 tbsp single cream

1. Make the marinade:- mix curry powder, paprika and salt in a bowl, add ginger, garlic and yoghurt and mix well.

2. Cut chicken breast into chunks and add to marinade, mix well and leave for 1 hour in fridge at least or up to 12 hours.

3. To make the sauce: heat the oil in pan, tip in the onions and ginger and cook for 10 mins, cover. add the curry powder and cook for another 2 mins, add the tomato puree, caster sugar and salt and stir constantly for another 30 secs.

4. Pour water and simmer for 4 mins. Remove the pan from heat and blitz with hand blender until smooth.

5. Heat oil in pan, add marinated chicken and fry over medium heat or No. 7 on Induction Hob for about 5 mins until browned.

6. Pour into the chicken the masala sauce and add the cream, cook for 4 mins. Serve with some rice.

My Granny’s Homemade Vegetable Soup

Image Leave a comment 18/11/2014 the wee caledonian cook

This soup is always best served a day old, I make a big pot that does 3 days and it’s still yummy on Day 3. (approx 150 calories a bowl)

This was my Grans Recipe and I’ve used it all my life.

250g Great Scot Vegetable Broth, which gave me 10 bowls (soak for at least 8-12 hours)

4 x carrots – grated

1 x leek – chopped finely

1 x turnip – grated

small bite size chunks of potato (choose potatoes suitable for boiling) amount as per your liking. (I used 6 small boiling potatoes)

3 x vegetable stock cubes

3 litres water

Salt and pepper to season

1. Fill up a large soup pot with the water

2. Pour in the pre – soaked broth lentils and put in vegetable stock cubes (no need to dissolve before, put them in whole)

3. Bring to the boil, while waiting for water to boil, put in the grated carrot, turnip and leeks and mix through

4. Season with salt & pepper

5. Once boiled reduce heat to a simmer for 40 minutes.

6. Serve with some yummy bread.

Low Calorie Sweet and Sour Chicken

Image Leave a comment 11/11/2014 the wee caledonian cook

My take on my favourite Sweet & Sour Chicken from my Chinese Takeaway.

Makes 2 – approx 450 calories with rice.

2 x chicken Breasts – cubed

50g per person of chosen rice (I had long grain and wild rice)

1 red, green, yellow peppers – chopped

1 handful of garden peas (optional)

2 spring onions – chopped finely

FOR THE SAUCE

50 g brown sugar

2 oz Malt Vinegar

6 oz/150g Tomato Sauce (Ketchup) has to be Heinz

1 small tin pineapple chunks

1 tbsp light soy sauce

(remember 1 part sugar, 1 part vinegar to 3 parts sauce/ketchup)

1. Brown off chicken in pan with light spray oil and cook through for about 10 mins

2. Add peppers to pan and cook for further 10 mins, throw in peas and spring onions and heat through for 5 mins.

3. Meanwhile combine all ingredients for sauce and bring to a simmer for 5 mins. If you need to thicken the sauce more put tbsp of cornflour or flour in.

4. Put chicken mix into a bowl or plate and pour sauce over….yummy.

Low Calorie Chicken Bhuna

Leave a comment 09/11/2014 the wee caledonian cook

Alternative to one of my favourites from my Local Indian Takeaway. Full of flavour, lower in calories.

Serves 2 – 305 calories per portion (add 180 calories for 50g rice)

2 chicken breasts – cubed

1 red, yellow and green pepper – chunks

20g root ginger – cut into small pieces

1 medium onion – quartered

2 garlic cloves – peeled, cut into small pieces

1 tbsp mild curry powder

1 tsp garam masala

1/2 tsp hot chilli powder

1 tbsp olive oil

200 g can chopped tomatoes

300ml chicken stock (1 cube)

1 tsp caster sugar

1 tbsp cornflour or plain flour

fresh coriander to garnish (optional)

salt, pepper (seasoning)

Put ginger, onion, garlic, curry powder, garam masala and chilli powder into a food processor and whizz up until blended finely.

Heat oil in a pan, add the spiced mixture and cook on medium heat for 10 mins.

Pour in chopped tomatoes and cook for further 5 mins, stirring regularly

Add chicken and peppers and mix through for 2 mins

Add chicken stock and sugar, bring to gentle simmer and cook for 20 mins.

Mix cornflour with 1 tbsp water and mix into sauce to help thicken, season with salt and pepper

Garnish with some coriander.

Cook chosen rice as per packet instructions…..serve. Yummy.

Light Low Calorie Chocolate Mousse

Image 1 Comment 03/11/2014 the wee caledonian cook

Did someone say Low calories Chocolate Mousse? Oh yes…..yummy and low calorie!

Serves 2-3 about 150 calories per serving.

50g plain chocolate 70% solids

150g low fat ready made custard

2 medium egg whites

Rasperberries and icing sugar to decorate

Melt the chocolate over a bowl or boiling water or in a pan on Induction Hob, number 1 setting

Remove and let cool but do not let it set. Stir the custard into the melted chocolate.

Whisk the egg whites together until fairly stiff

Stir/Fold the egg whites half at a time into the melted chocolate mixture with a metal spoon

Divide the mixture into small bowls or teacups, cover with cling film and refrigerate for 1 hour.

Remove from fridge and dust with some icing sugar or grated chocolate and decorate with rasperberries

Delicious low fat/calorie pudding…

Homemade Low Calorie Hummous

Image Leave a comment 18/10/2014 the wee caledonian cook

This is only 120 calories per pot or 10 calories per dip (and I like big dips)

1/2 can Chickpeas (110g)

Handful of Basil

1/2 lemon zest

1 1/2 tablespoon peanut butter

Pinch Cumin

Teaspoon of Salt

150g Zero Fat Natural Yoghurt

Teaspoon of chilli (Optional) tastes great though

Put everything in a Food Processor and Wiz Up for a minute or until all mixed.

Chill and serve with favourite condiment.

To keep low in calories serve with Carrot sticks or Celery sticks or poppodums (no oil, cooked in microwave)

Spicy Chicken and Rice

Leave a comment 22/09/2014 the wee caledonian cook

This is my go to one pot chicken meal. So easy and delicious.

A really good dish that the whole family will enjoy. If you don’t like spice, not to worry just take out the chilli.

SPICY CHICKEN AND RICE

Serves 2

2 x Chicken Breasts – cubed

100 g Long Grain and Wild Grain Rice (or rice of your choice)

1 Onion – chopped into wedges

Peppers of your choice – sliced/diced

2 Salad Tomatoes

1 Tsp Paprika

1 Green/Red Chilli – chopped finely

300ml Chicken or Vegetable Stock

1 Tbsp Mixed Herbs

Splash of Tabasco Sauce

1. Brown of chicken, onion and peppers in little frying oil and then set aside.

2. Meanwhile make a few cuts down the tomatoes and let sit in boiling water to help release the skin later.

3. Put rice, paprika and chillies into pan and fry for about 1 minute or until rice is coated in oil.

4. Pour stock into pan of rice and bring to boil, then simmer for about 10 mins.

5. After 10 mins, remove the skin from the tomatoes and chop.

6. Add back to the pan, chicken, onion, peppers, tomatoes and mixed herbs then stir and let simmer for about 20 minutes or until the juice has reduced and thickened.

7. About 2-3 minutes before ready add the the few drops of tabasco sauce.

8. Serve.

Assorted Meringues

Image 3 Comments 14/09/2014 the wee caledonian cook

My very first go at Meringues…was very pleased, but would love to learn more.

ASSORTED MERINGUES – makes about 18.

4 Large Egg Whites

115g Caster Sugar

115g Icing Sugar

Food Colouring (Optional)

Crushed Hazelnuts (Optional)

1. Pre-heat oven on Eco Cooking to 100 deg. Line baking trays with baking parchmont paper (don’t use tin foil or baking sheet as they will stick)

2. Break egg whites into a glass bowl and using a handheld whisk, whisk on medium speed until it resembles a fluffy cloud and has stiff peaks.

3. Turn up the speed and gradually mis in the sgar a little at a time, leaving about 5-6 seconds between each whisk. When ready the mixture should be thick and glossy (see picture above)

4. Sift 1/3 of the icing sugar in and using a rubber spatula fold in gently the icing sugar, and repeat until all icing has gone.

5. At this stage you can add any additional flavours or food colourings and fold in gently.

6. Using 2 dessert spoons gently ease a scoop onto the baking sheet or just drop them on.

7. Bake on levels 1 & 3 or 2 & 4 for about 1 3/4hrs – 2hrs. Meringues should sound hollow/ crisp when tapped on bottom, leave on rake to cool.

8. Serve like an Eton Mess with fresh berries (see picture) and some cream or put two together with some cream in the middle.

9. For the hazelnut version, melted some chocolate, pour over, whip some cream and sprinkle crushed hazelnuts on top. (picture to come)

Mmmmmmm………first attempt at these and they were great.

Microwave Poached eggs

Leave a comment 22/09/2013 the wee caledonian cook

MICROWAVE POACHED EGGS

Use Microwave container and fill with boiled water (NO Vinegar)

Break eggs into water carefully

Set Microwave to 800w and programme 1min 20 secs

Cook and enjoy perfect runny poached eggs, serve on toast.

Beetroot and Butternut Squash Panzanella

Image Leave a comment 16/09/2013 the wee caledonian cook

Serves 4

500g beetroot cut into chunks (fresh)

1/2 butternut squash peeled and cut into chunks

2 tsp dried italian herbs

3 tbsp olive oil (extra virgin or hazelnut for extra taste)

200g bread torn into chunks

2 garlic cloves, chopped finely

1 red chilli, chopped finely

3 tbsp red wine vinegar

1 red onion thickly sliced

handful of chopped fresh basil

50g -100g baby leaf salad (peppery for more flavour)

1. line a baking tray with foil. In a large bowl toss the beetroot, butternut, red onion, dried herbs and olive oil. Spread the mixture onto the baking tray and roast at 200 deg Fan for 25 mins.

2. Meanwhile toss the bread chunks, garlic, chilli and olive oil together in a bowl. After 25 mins remove the vegetables from the oven and scatter the bread mixture on top evenly, put back into oven a cook for a further 5 mins.

3. Meanwhile to make the dressing whisk together olive oil, red wine vinegar and seasoning. Transfer the vegetable and bread mixture to a large bowl and pour over dressing. leave for 5 mins to cool. Once cooled then add in the salad leaves and basil and toss again, then serve.

Healthy Eating Ideas