Harissa Spiced Meatball Pitas with Carrot Slaw

Image Leave a comment 14/05/2022 the wee caledonian cook

This is a super simple dish that’s full of flavour. Great for the whole family, simply make the meatballs and the carrot slaw and let the family dive in and fill their pits as much as they like. Yum!

Serves 4

500g Minced Scottish Beef

2 Tsp Paprika

1 Tsp Ground Coriander

2 Tsp Harissa Paste (I use the Rose Harissa)

150g Natural Greek Yogurt

Salt & Pepper to taste

2-3 Large carrots – peeled and cut into thin strips or grated

1/2 Tsp fresh ginger

Handful Fresh coriander, chopped

4 Pitas, halved

In a bowl combine the minced beef, paprika, ground coriander, salt & pepper and roll into small 1″ balls. Heat a little oil in a fry pan and cook the meatballs until browned and cooked through, about 8-10 minutes.
Combine the yogurt and harissa in a bowl and set aside
Heat a little oil in a separate pan, fry on medium heat the carrots and ginger until carrots are slightly crispy, may need to do this in batches. Once crispy add in the chopped fresh coriander and mix
Warm up your pitas then stuff them with the meatballs then the harissa sauce and top with the carrot slaw. Enjoy!

Braised Scottish Steak with Root Veg Mash

Image Leave a comment 19/09/2021 the wee caledonian cook

I am always looking for healthier options but without compromise on flavour and enjoy sourcing locally. I started growing my own vegetables last year too and plan to grow more next year, so this recipe uses up homegrown tatties, onions and carrots from my garden (my swede are not quite ready yet).

My local butcher Forbes Raeburn in Huntly provided me with some delicious diced beef this weekend, my initial plan was to make a steak pie for Sundays dinner but having vegetables to use up, this little recipe was the outcome and definitely one I will make over and over again. End of summer is fast approaching and the colder days to set in soon, this recipe is a sure winner for all the family to warm you up from the inside. Very nutritional too as it’s high in protein, low in saturated fat and packs in your vegetable count.

Serves 4

For the Stew

1 Medium Potato, diced small

2 Celery Sticks, chopped small

2 Garlic Cloves, crushed

750g Diced Beef

1 Beef Stock Cube

1 Large Onion (or 2 medium)

1 Carrott, diced small

1 Tsp Dried Thyme

1 Tbsp Tomato Puree

2 Tsps Brown Sauce

2 Tbsp Worcestershire Sauce

Salt & Black Pepper to taste

For the Mash

1 Large Potato, chopped & peeled

1 Small Swede, chopped and peeled

3 Large Carrotts, chopped & peeled

Pepper to taste

Preheat your oven to Fan 160 deg.
Spray a casserole pan with low calorie oil on medium heat, add the celery, garlic and 3/4 onions and fry for about 10 minutes or until slightly caramelised. Meanwhile in a fry pan heat spray oil on medium heat, season the beef cubes and fry until browned.
Remove the casserole pan with the veg and add in thyme, tomato puree, brown sauce, Worcestershire sauce, beef stock cube with 700ml boiling water. Puree using a stick blender then add to the casserole pan the beef, potato chunks, chopped carrot and rest of the onion, bring to the boil then cover and transfer to the oven to cook for about 1.5-2 hrs until tender, stirring occasionally.
Meanwhile make the mash, put the potato, swede & carrot into a pan of water and bring to the boil, reduce to simmer and cook for about 45 minutes until tender. Drain and mash then season with pepper.
Serve on the side with the beef stew mix. Enjoy.

Spicy Carrot & Parsnip Soup

Image Leave a comment 04/11/2020 the wee caledonian cook

It is definitely soup season, nights are getting darker, air is getting colder and a bowl of warm soup is the perfect recipe after a long days work. If you are looking for a really tasty soup that is simple to make with simple store cupboard ingredients then this is for you. The things I love about soup is that you can make a huge pot and freezer it for later. Tasty cooking can not get any simpler than this.

I harvested some of my Carrots and Parsnips at the weekend, so this was what I had decided upon. With some good quality crusty bread on the side this is perfect for lunch or dinner. The bright orange colour also brightens up your dinner table.

Full of nutrition too, with Carrots & Parsnips both being full of good Vitamin C this can help boost your immune system at this time of year and very low in calories too. Lets not forget the spices, with cumin being a great aid for the digestive system and also full or iron. Garlic, with its active compounds which can help reduce blood pressure and also combat sickness including the common cold. Turmeric is an anti-inflammatory and a powerful antioxidant, was classed as a Superfood too. It’s a win, win soup for me this season.

Serves 4

8 Medium Size Carrots, Chopped (I keep the skin on but you can peel if you prefer)

6 Medium Size Parsnips, Peeled & Chopped

3 Celery Stalks, Chopped

1 White Onion, Chopped

1 tbsp Olive Oil

1 tsp Ginger Granules or 1 tbsp freshly grated Ginger

1 tsp Garlic Powder or 2 garlic cloves – minced

1 tsp Cumin

1 tsp Ground Coriander

1 tsp Turmeric

1.5 litres good Vegetable Stock

Salt & Pepper to taste

A Little Swirl of Cream to serve and a sprinkling of pumpkin or sunflower seeds (Optional)

Crusty Bread to serve (Optional)

Pre heat the oil in a large pot on medium to high heat, add the onions and celery and cook until onions are translucent.
Add in the spices (cumin, garlic, coriander, turmeric, ginger) and mix through until coated.
Add in the parsnips, carrots and vegetable stock, season & bring to the boil then reduce and simmer for 25-30 minutes.
Take off the heat and using a hand blender, blend the vegetables to make a smooth thick consistancey.
Serve into bowl and finish with a swirl of cream and sprinkle of seeds.

You can keep soup in a fridge for about 3 days and freezer for up to 3 months.

Smoked Haddock Pasta

Image Leave a comment 03/10/2020 the wee caledonian cook

Pasta is such a staple food in most households and I think one of the easiest fast foods around. It can be made healthier by using the Wholewheat variety. When eaten in moderation, pasta can be part of a healthy diet. Wholewheat pasta may be a better choice for many, as it is lower in calories and carbs but higher in fiber and nutrients. However, in addition to the type of pasta you pick, what you top it with is just as important.

This dish uses Scottish Smoked Haddock, fresh from my favourite fishmongers in Pittenweem, Ryan Black, they deliver straight from the Shore to your door.

It also uses some of my fresh vegetables from my garden….yum!

Makes enough for 2

2 pieces of Smoked Haddock (or any fish you like)

150g Wholewheat pasta

2 Carrots – chopped

Handful of Broccoli

Handful of peas

3 Sweet mini peppers – chopped

Salt & pepper to taste

White Cheese Sauce to serve (recipe here https://cookingwithluce.wordpress.com/2020/10/03/white-cheese-sauce/)

I used my Steam pot for my Combi Microwave for this recipe, but if you don’t have Steamer just cook your pasta as per packet instructions. In a pan, bring some water to the boil add your vegetables and simmer for 4 minutes until softened. (you could use frozen vegetables or tinned vegetables for this too). Bring a large pan of water to the boil, bring to a simmer and add in your fish, cook for about 10 minutes.
If you have a Steam pot, add the pasta with 300ml water to the base, then your fish and vegetables onto the grid and cook on Pasta Setting for 7 minutes.
Meanwhile, make your sauce as per above recipe.
Remove fish and place onto a chopping board and remove the skin, break up into bite size pieces.
Drain your pasta and vegetables. Add the vegetables to the pasta then pour over the sauce mixture and mix through, add in the fish, mix and serve.

Vegetarian Cottage Pie

Image Leave a comment 07/02/2020 the wee caledonian cook

Oh yum, this little dish was delicious! Looking to be more healthier this year, so I decided on a veggie pie rather than meat. Super delicious and filling too.

Serves 3/4

1 onion, finely chopped
3 carrots, finely chopped
2 celery sticks, finely chopped
2 tsp tomato purée
3 tsp plain flour, 1 tsp thyme
Vegetable stock pot, made up to 200ml
2 x 400g tin kidney beans, drained and rinsed
2 x 400g tin adzuki beans
1kg Potatoes peeled and halved
75ml milk
25g butter
75g mature Cheddar, grated
1 tbsp English mustard
75ml milk

To cook the Soffrito (A soffrito is a flavourful mix of diced onion, carrot and celery gently fried in oil. It forms the basis of many dishes, including soups, stews and sauces. Add chopped garlic or herbs for even more flavour, if you like.) Heat a little oil in a pan and cook the celery, onion & carrot for a few minutes.
Cut a piece of baking paper the same diameter as your pan and lay on top of the veg, cook for a further 10 mins. ( The circle of baking paper helps to keep the vegetables moist and retain their flavour as they cook. It’s also useful when cooking the base of curries, soups and stews, but you can do without if you don’t have baking paper.)
Add the tomato puree and stir through the add the flour and combine.
Pour in the stock, beans & thyme and bring to the boil then reduce and simmer for about 20-25 minutes.
Transfer to an oven proof dish and allow to cool. Preheat your oven to 170deg fan.
Meanwhile, to make the rarebit mash:- Boil the potatoes until tender and mash.
Stir in 75ml milk & 25g butter
In a separate bowl mix the 75g grated cheese and mustard together. Slowly stir in the 75ml milk, until smooth.
Stir in the cheese mixture to your potatoes.
Spoon the mash over the pie mixture evenly. Note: (The bean mixture should have formed a thin skin while cooling. Don’t stir it before adding the mash because this helps keep the layers separate while the pie bakes).
Sprinkle with some thyme and bake for about 30-40 minutes until golden brown. I have a browning setting on my oven and its great for things like this.

Carrot, Cumin & Coriander Soup with Bulgur Wheat

Image Leave a comment 18/11/2019 the wee caledonian cook

Its definitely soup season, I woke to -5 deg this morning….very cold. Using up some leftovers in my fridge, mainly carrot and onion I decided to make a warming soup. This was delicious and hit the spot right. I used my steampot, so steaming the vegetables made this even more nutritious and flavorsome.

Makes 3 Servings

4 large carrots

1 large onion

500ml Vegetable Stock

60g Bulgur Wheat

1 tsp garlic granules

1 1/2 tsp Cumin

1 1/2 tsp dried coriander

Salt & Pepper to taste

Chop up the onion & carrots into chunks and place in the steam pot with 200ml of the vegetable stock and cook on steam setting for 8 minutes.
Remove steam pot lid and add in the rest of the stock then blitz with a hand blender until well blended and smooth.
Stir in the spices/herbs and bulgur wheat and cook on microwave at 750w for 3 minutes.
Remove and stir. Season and serve.

you can of course make a big batch and freezer for later.

Carrot Salad

Image Leave a comment 02/11/2019 the wee caledonian cook

A lovely refreshing side salad. Perfect with fish.

Courgette – Spiralized or julienne style its up to you.

1 orange Carrot – as above

1 purple Carrot – as above

6 spring onions – sliced diagonally

small piece of ginger grated

Juice of 1 lime

2 tbsp olive oil

small bunch fresh coriander – finely chopped

Seasoning

Mix everything in a large bowl and serve.

Cabbage & Chorizo Filo Roll

Image 1 Comment 25/06/2019 the wee caledonian cook

This was a recipe I put together trying to use up leftovers in my fridge. It was absolutely delicious, if I do say so myself. Next time, I would probably use 2 less filo sheets though and maybe omit the panko breadcrumbs.

Makes 1 roll (about 8 slices)

6-8 filo sheets

1/2 a large white cabbage – finely sliced

1 carrot – shredded

2-3 orange sweet peppers – finely sliced

60g chopped chorizo

small handful of panko breadcrumbs

Salt & rainbow pepper to taste

1 tbsp butter – melted

1 tbsp dried onion granules

Preheat your oven to 190 deg. Line a baking tray with greaseproof paper.
Heat a little spray oil in a pan on medium to high heat and add in the onion granules, cook for about 30 seconds.
Add in the cabbage, peppers and carrot and stir through for about 10 minutes.
Then add in the chorizo and continue to cook for about 5 minutes or until everything is softened and slightly browned. Allow to cool.
Meanwhile, unroll the filo pastry and with the melted butter brush lightly on 1 filo then sprinkle some panko breadcrumbs, then lay another filo sheet onto, then brush with butter, then sprinkle some breadcrumbs over, then another filo sheet on top and so on and on until you have used all the sheets.
Take the cooled cabbage mixture and place in the middle of the sheets, leave about a 2″ border all the way and brush with melted butter.
Take the 2 short ends and fold into the mixture
Then gently roll up the filo pastry, place onto the baking tray and bake for about 30 minutes.
Remove, slice and enjoy. (Beware, it is very crumbly..lol)

Harissa Spice Veggie Tray Bake

Image Leave a comment 11/03/2019 the wee caledonian cook

Oh yummy…….I had some left over Harissa Paste and some veggies in the fridge, and yes, you guessed it……Harissa Tray Bake it was. I have to say this was super tasty and also super healthy…..I even got my boyfriend to eat veggies, which believe me is no mean feat….lol!

Great as a main dish or a side dish. I decided a main dish and served with some of my homemade Chapati’s

Serves 2 (main dishes)

1 large sweet potato – cut into small chunks

1 large red onion – cut into wedges

2 Carrots – cut into small chunks

1 x red & 1 x yellow pepper – sliced thickly

1 Cauliflower – cut into small florets

2 Parsnips – cut into small chunks

4-5 asparagus

1 x 400g tin chickpeas

1 x 200g tin tomatoes

2 large heaped tbsps of Rose Harissa Paste

1 tbsp oil

Coriander

Salt & pepper to season

Place all vegetables into a food bag or bowl, then add the harissa paste and mix thoroughly to coat all the veggies. (this can be stored in fridge for later if need be)
Preheat oven to 200 deg and oil a baking tray.
Empty the vegetables (except asparagus) from the bag onto the baking tray and make sure they are spread evenly. Bake in the oven for 25 minutes.
Now add the chickpeas and the asparagus to the tray and bake for a further 15 minutes or until evenly browned all over.
In a microwave bowl add the chopped tin tomatoes with salt & pepper to season and warm thought for about 1-2 minutes.
Pour tomato sauce into a serving dish, empty the vegetables from the baking tray into the serving dish and mix through.
Serve with some sprinkled coriander. Yummy!

Carrot, Courgette & Ginger Seabass Salad.

Image Leave a comment 07/11/2018 the wee caledonian cook

Oh yummy! Nice little healthy quick mid week meal.

I do love a good gadgets, and I used my Kitchen Aid Mixer with Grater attachment and also my Steam Pot for steam cooking in my microwave combi oven.

Serves 2

250g SeaBass

1 Carrot

1 Courgette

6 Spring onions, sliced diagonally

small piece of ginger, grated

Small bunch or fresh coriander, chopped

1 juice of Lime

3 tbsp olive oil

Salt & pepper to taste

Season the seabass and place into the steampot and cook on Sensor steam for 8 minutes.
Meanwhile, place the attachment onto your mixer (if you have a spiralizer that would work too) and shred the carrot & courgette into a bowl.
Slice the spring onions diagonally into small pieces and place into bowl with the grated ginger, coriander, lime juice and 3tbsp olive oil. Mix together.
Slice the sea bass and allow to cool then mix through the vegetable mix. Serve.

Sweet Chilli Salmon with Zingy Basmati, Quinoa and veg salad

Image 2 Comments 29/05/2018 the wee caledonian cook

I got this little Jamie Olive cook book recently and have been trying out some recipes, which I have to say have been delicious. Tonight, I thought I would take my inspiration from Mr. JO but put my own twist to this. I have to say it was rather tasty…..Mmmmmm.

Using a combination of my Crisper plate and my steam pot, this little dish was made in under 20 minutes. Quick and easy meals.

Serves 2

80g Basmati & quinoa rice (I used Tilda)

2 x Scottish Salmon Fillets

4 tsp sweet chilli sauce (I always use Blue Dragon, I find they are the best)

2 tbsp sesame seeds

3 spring onions

1 fresh red chilli

60g sugar snap peas

2 carrots

4 springs of fresh coriander

2 tsp toasted sesame oil

1 lime (juice only)

80g smoked beetroot

1/2 cucumber

Place the basmati rice into the steam pot with 200ml water and cover, cook on the Automatic rice setting on microwave for 18 minutes. Remove and keep warm (keep lid on till other food is ready)
Meanwhile, rub the sweet chilli sauce into the salmon then sprinkle the sesame seeds over making sure they stick by pressing slightly.
Finely slice the spring onions, sugar snap peas, chilli then julienne the carrot, cucumber, beetroot using a julienne peeler (if not you can coarsely grate). Place all into a bowl with the coriander.
Place the salmon (skin side down) onto the crisper plate and cook on dynamic crisp setting for 7 minutes or until slightly crispy and cooked.
Pour the basmati rice into the salad bowl and mix through with the toasted sesame oil, lime juice and 2 tsp of sweet chilli sauce.
Serve up the salad and place the salmon when ready on top. Amazing, Tasty little dish. Yummy!

Pearl Barley, Leek & Bacon Casserole

Image Leave a comment 13/01/2018 the wee caledonian cook

This is a proper little winter warmer dish. While away in our Xmas holiday cottage it was a chilly -3 with frost on the ground, while we were feeling cosy in our warm cottage we wanted something filling and warm in our bellies, so using up some of my store cupboard ingredients this little dish was perfect. (p.s. don’t forget the glass of chardonnay…..perfect match, I think…..lol!)

Makes 2 servings

1 tsp olive oil

1 large leek, thinly sliced

1 garlic clove, finely chopped

150g pearl barley

2 carrots, cubed

1 tbsp Dijon mustard

500ml Chicken Stock

2 Chicken Breasts – chopped to bite size pieces

150g savoy cabbage, finely shredded

100g smoked bacon, chopped

Black pepper and salt for seasoning

Heat the oil in a large pan and gently fry the leeks, bacon, chicken and garlic until browned.
Add the pearl barley, carrots and mustard, then pour over the chicken stock. Season with plenty of ground black pepper and simmer for 20 mins, stirring occasionally.
Add the cabbage and cook for 5-10 mins until cabbage is wilted and tender.
Serve. Yummy!

Empanadas with Soffritto Filling

Image 1 Comment 06/08/2016 the wee caledonian cook

So Rio 2016 is upon us, to help celebrate I decided to try my hand at a Brazilian themed dinner. I was so pleased with my results, so tasty! Here you are, my recipes:-

Empanadas are little pockets of leftovers, I filled mine with Soffritto, Mince and Black beans filling.

Traditional Empanada dough is made a bit like an unsweetened tart crust: flour, salt (and any other seasonings), and butter are mixed to combine, then eggs and water are added until the dough comes together. However, I cheated for quickness and used shop bought ready rolled shortcrust pastry.

For the Soffritto:-

1 carrot

3 celery sticks

1 large white onion

1 tbsp olive oil

Chop all the ingredients into very fine pieces (cubes).
Heat the oil in a pan and add the onion, cook until translucent and slightly browned. Then add in the carrot and celery, reduce to a low heat and cook for approx 1 hour until its all browned. The flavour that comes from the vegetables is amazing and almost caramelised like.
At this stage you can eat it on its own or add any other meats or flavourings.

For my filling for the Empanada’s I added to the Soffritto mix:-

200g Browned mince

200g Black beans

2 tbsp Chopped Chilli

1 tsp salt & pepper to season

When the filling is ready, you are now ready to make your Empanadas

Roll out your pasty into circular shapes, I used a 4″ pastry cutter.
Take a dessert spoonful of the filling and put onto pastry
Wet you finger and wet the edges of the pastry, fold over the pastry into a half moon shape and seal with your finger or a fork.
Place on a greaseproof paper baking tray and brush with either milk or egg wash.
Bake in a preheated oven at 200 deg for 25 minutes.

Also check out my Brazilian Cheesy Bread here:- https://atomic-temporary-46532287.wpcomstaging.com/2016/08/06/brazilian-cheesy-bread/

Italian Parmesan Potatoes with Roasted Rainbow Vegetables

Image Leave a comment 26/04/2016 the wee caledonian cook

Another amazing purchase from the Food Assembly this week, Fresh Rainbow Beetroots and Carrots….I just love the colours and design of these vegetables, makes my plate of food more exciting. I made some lovely Italian potatoes to go with these for my fantastic veg dinner tonight. So tasty, full of flavour and very, very healthy, at under 400 calories per plate it’s a winner!

Serves 2

4 small roasting potatoes – cut into 4 lengthways (like wedges)

1 yellow beetroot – sliced (just look at the lovely rings inside)

1 purple carrot – chopped into chunks

1 orange carrot – chopped into chunks

Italian seasoning

Parmesan Cheese

Olive oil

Salt & pepper

Pre-heat your oven to 210 deg.
In a roasting tin, lightly spray base with light spray oil and place the potatoes facing upward in the dish. Sprinkle with a little olive oil and Italian seasoning to desired taste, then grate a little parmesan cheese over top of potatoes.
In a separate roasting tin, place in beetroot and carrots and spread out evenly, sprinkle a little olive oil over and season with salt & pepper, nothing else, you want to taste the amazing flavours from these vegetables.
Place both in hot oven and bake for about 40 minutes.
5 minutes before ready, remove potatoes and grate a little more parmesan cheese and put back.

Serve! Yummy!

Roasted Winter Vegetables

Image 6 Comments 16/02/2016 the wee caledonian cook

Winter Vegetables……especially when roasted, they are so fulfilling, colourful and full of flavour. I love roasted veg, especially on a cold winters night like tonight, I wanted something to warm me up.

Here are a few of my favourites and why:-

Beets—Beets are one of the most overlooked Superfoods. They lower blood pressure, increase exercise endurance, and reduce inflammation. They contain potent phytonutrients called proanthocyanidins which give beets their brilliant purple color. Proanthocyanidins are proven anti-cancer compounds. They are packed in nutrients like folate which is important to prevent birth defects, potassium which is critical for healthy muscles and nerves, manganese which helps build strong bones, and vitamin C for a strong immune system.

Carrots—Just one carrot contains 13,500 IU of beta carotene which translates into a tremendous amount of nutritional power against free radicals. Beta carotene is anti-cancerous, prevents cellular damage and premature ageing, and is important to prevent cataracts.

Squash—Squash is rich in beta-carotene, the nutrient that gives squash its brilliant orange-coloured flesh. Enjoy it cut in half, seeded, and roasted. Add roasted squash to soups, salads, stews, or in wraps and on sandwiches. Use grated, raw squash in muffin recipes, in place of zucchini in zucchini bread recipes, or in other baked goods to increase their nutritional value.

Sweet Potatoes—Like squash, sweet potatoes are also high in beta carotene. They also contain vitamins C, B6, and minerals like blood-building iron, energy-boosting potassium, and Nature’s relaxant, magnesium. Enjoy them chopped into French fry-shapes, tossed in a little olive oil and sea salt and baked in the oven for about 45 minutes on 350 degrees Fahrenheit.

Turnips—Turnips are a good source of fibre which helps to keep blood sugar levels steady and stabilize energy and moods. They also have a rich source that have proven anti-cancer powerhouses.

So tonight I roasted some Sweet Potato, Turnip, Carrot and Beetroot, sprinkled with some olive oil and rosemary, baked in an oven at 220 deg fan for 35 minutes. YUMMY comfort food! I steamed a piece of Salmon to go with it.

Sausage and Root Veg One Pot Delight

Image Leave a comment 18/01/2016 the wee caledonian cook

It was snowing outside and got down to -2 deg here at home in central Scotland and I was desperate for some warm home cooked Sunday Food (by Sunday food, I mean Hearty). I had sausages, winter veg and some harissa paste I needed to use, so this was my Sunday Meal and it didn’t half warm me up too. Happy Sunday!

The thing I loved about this was, it is a 1 pot wonder, chuck everything in 1 pot and cook, not only is it easier but it saves my boyfriend on the washing up…lol! We have a nice little agreement, I cook, he cleans……think I got the better deal! lol!

Serves 2

5 Scottish Beef Sausages (I used Beef, but you could use pork also if preferred)

1/2 White onion – sliced into wedges

1/2 Red onion – sliced into wedges

1 Parsnip – peeled and halved lengthways, then halved again (about 10cm length)

2 Carrots – peeled and halved lengthways, then halved again (about 10cm length)

1 Medium Sweet Potato – peeled and cut into cubes about 2cm sq.

1 Clove Garlic

1 tbsp olive oil

1 tbsp tomato puree

1 tbsp harissa paste

3/4 pint hot vegetable stock

250g Tin of Chickpeas

250g Tin Tomatoes

Black pepper to season

Fresh Coriander to serve

Firstly prepare your vegetables.
Heat oil in a pan and brown the sausages then place to the side.
In the remaining oil fry the onions until browned and soft.
Add in the garlic, tomato puree and harissa paste and cook for about 1 min.
Add in the sweet potatoes, parsnip, carrots and sausages, pour over the stock and season. Bring to the boil then cover and simmer for about 30 minutes until vegetables are tender.
Add in tin tomatoes and chickpeas and warm through for about 5 minutes
Remove from heat and plate up, sprinkling some chopped coriander on top.

YUMMY!

Nutrition Facts

Sausage and Root Veg one pot delight

Servings Per Recipe: 2

Amount Per Serving

Calories: 531

Total Fat: 25.9 g
Saturated Fat: 5.6 g
Trans Fat: 0.6 g
Cholesterol: 19.9 mg
Sodium: 1217.4 mg
Total Carbs: 123.3 g
Dietary Fiber: 31.3 g
Sugars: 31.8 g
Protein: 32.6 g

My Veg Mash Up – Using leftovers

Image Leave a comment 14/01/2016 the wee caledonian cook

Had to use up some vegetables in my fridge up, if you’re like me, I hate waste, and I buy loads thinking I’m going to be good this week and have veg every day….some days that doesn’t work out so I’m left with a lot. I decided to do something I’ve never tried before and simply just mash it all up. Wanted to add some flavour and decided a Mediterranean flavour should be o.k.

Makes 1 Pepper

1 x Orange Pepper – Roasted and cut in half

2 x Carrots

Handful Broccoli (approx 50g)

30g Green Beans – chopped

2 tbsp Tomato Passata (I had some left in my fridge thought I’d chuck in it to help bind)

1 tsp basil

1tsp oregano

1 tsp spiced crushed red pepper (my fav from Costco), this gives a lovely kick!

Pre-heat oven to 220 deg. Cut pepper in half and spray with oil, place in a foil lined baking tin and bake in oven for 20 minutes.
Cook vegetables either boil or steam, I always steam as it’s healthier and much more tastier.
Once vegetables are cooked, place in a food processor or blender with the passata and herbs n spices until mix through.
Once peppers are ready remove from oven and fill with the veg mix. Serve. Yummy!

Of course you can tailor to your own tastes with any vegetable and any type of spice and herbs, the list is endless.

I do like it when you get a success in the kitchen! Happy Days!

So low in calories and fat too.

Nutrition Facts

My Med Veg Mash Up!

Servings Per Recipe: 1

Amount Per Serving

Calories: 162

Total Fat: 1.4 g
Saturated Fat: 0.2 g
Trans Fat: 0 g
Cholesterol: 0 mg
Sodium: 367.8 mg
Total Carbs: 36.8 g
Dietary Fiber: 9.5 g
Sugars: 11.9 g
Protein: 6.7 g

Oriental Turkey and Green Veg Mix

Image Leave a comment 12/01/2016 the wee caledonian cook

Looking in my fridge tonight I had a lot of greens needing to be used up, so as I had a curried meal last night I decided to go with Oriental, and it worked our deliciously. Don’t you just love it when you just fling everything in last minute and you create a delicious meal for yourself.

150g Breast Turkey
50g Kale
100g Broccoli
50g Trimmed Green Beans
2 carrots
2 tbsp soya sauce
1 tbsp chinese five spice
1 tbsp sesame seeds
1 tbsp crushed red pepper

Spray oil a griddle pan and heat to a high heat
Rub chinese five spice into turkey breast, then cook on griddle pan for approx 5-6 mins each side or until cooked through.
Meanwhile, place all the greens, (broccoli, kale and green beans in a steamer and steam for about 5 mins)
Peel carrot skin off then slice into thin strips
Once veg is cooked, mix in the carrot, soy sauce, sesame seeds and red pepper.
Place veg mix onto a plate and top with the turkey breast. Yum!

Nutrition Facts

Oriental Turkey and Mixed Greens

Servings Per Recipe: 1

Amount Per Serving

Calories: 464

Total Fat: 16.9 g
Saturated Fat: 3.9 g
Trans Fat: 0 g
Cholesterol: 97.5 mg
Sodium: 2242.2 mg
Total Carbs: 37.6 g
Dietary Fiber: 11 g
Sugars: 9.9 g
Protein: 46.4 g

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!

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!

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)

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.

Lentil and Bacon Soup

Leave a comment 25/11/2014 the wee caledonian cook

I love Lentils, filling, tasty and full of goodness. It has to be the Great Scot lentils though, they are just the best.

Makes approx 6 bowls – per serving about 85 calories.

200g Split Red Lentils (Great Scots)

1 tablespoon olive oil

1 white onion – chopped

3 carrots – chopped

5 celery sticks – chopped

1 small potato – cubed

4/5 smoked back bacon – chopped

2.5 pints water

1 vegetable stock cube (knorr)

1/2 teaspoon dried parsley

salt and pepper to taste

1. pour oil into soup pan and heat through

2. Add in bacon and fry until juice runs, then add in onion and fry for another 2 mins

3. Add in carrot, celery, potatoes and lentils and stir for further 2 mins

4. Add in veg stock cube and parsley then top with water, and season.

5. Bring to the boil and reduce to a simmer for 40 mins.

6. With a hand blender or masher mix until smooth or until desired consistency

7. Serve with some warm crusty bread.

THE WEE CALEDONIAN COOK

DISCOVERING MY INNER CHEF

carrot

Harissa Spiced Meatball Pitas with Carrot Slaw

Braised Scottish Steak with Root Veg Mash

Spicy Carrot & Parsnip Soup

Smoked Haddock Pasta

Vegetarian Cottage Pie

Carrot, Cumin & Coriander Soup with Bulgur Wheat

Carrot Salad

Cabbage & Chorizo Filo Roll

Harissa Spice Veggie Tray Bake

Carrot, Courgette & Ginger Seabass Salad.

Sweet Chilli Salmon with Zingy Basmati, Quinoa and veg salad

Pearl Barley, Leek & Bacon Casserole

Empanadas with Soffritto Filling

Italian Parmesan Potatoes with Roasted Rainbow Vegetables

Roasted Winter Vegetables

Sausage and Root Veg One Pot Delight

My Veg Mash Up – Using leftovers

Oriental Turkey and Green Veg Mix

Marinated Chicken with Homemade coleslaw

Scottish Stew with Kale

Spice Lentil Soup

Savoury Muffins

Lentil and Bacon Soup