I am always looking for new ideas to be healthier in my Dinner choices, I used to think healthy meant you’d always be hungry after….lol. In this dish it is the complete opposite, with the addition of the rice & beans it was very filling and kept me satisfied all night, and with only 400 calories & 29g protein per serving, it was super healthy too.
You can always add some flaked Salmon for that extra nutrition.
Handful of Asparagus, trimmed & chopped
Handful of Green Beans, timmed & chopped
Handful of Peas
150g Wholegrain Rice (or for quickness, you could use prepacked rice)
100g Baby Spinach, chopped
1 x 400g Tin of Mixed Salad Beans (or any beans that you prefer, just not Baked!)
Zest & Juice of 1 Lemon
2 tsp Dijon Mustard
1 tbsp Olive Oil
Handful freshly Chopped Coriander
Rainbow Pepper or Black Pepper
Cook the asparagus, green beans and peas in a pan of boiling water for 2-3 mins until tender. Drain.
Cook the Rice as per packet instructions and drain.
Heat the mixed salad beans in a pan for 4-5 minutes.
In a large bowl, put the rice, asparagus, green beans, peas, mixed salad beans & spinach, mix through until combined.
In a small bowl, mix together, olive oil, dijon mustard, lemon juice & zest and pinch sugar, pour over the rice bowl and mix through. Sprinkle over some fresh coriander and pepper then serve.
I picked up some amazing Kalettes from my local Food assembly in Glasgow this week, they were kindly supplied by Donald from Rhone Cottage, (http://www.rhonecottage.co.uk/) they grow their own seasonal produce using only sustainable practises and no artificial fertilisers are used.
I decided to try and stir fry them with some seafood, and the flavour was amazing. Kalettes are a bit like a brussel sprout and Kale in one, also classed as a superfood. Below are the Kalettes.
He also kindly gave me the Kalette Top to try and the leaves are very nice, flavoursome and hold their texture. Here is the Kalette Top.
150g – 200g each Portion of Prawns, Mussels and squid
Slice of smoked Salmon – chopped
60g Red rice – cooked as per packet
Chilli – chopped finely
Parsley – finely chopped
Handful of Kalettes
6 Kalette Leaves – cut in half
Warm through seafood mix for few minutes.
Add in the Kalettes and leaves with chilli and sprinkle with soy sauce. Cook for approx 2-3 mins.
Once rice is cooked through add into mix and stir through.
Continuing with my Superfoods, I fancied a Chinese Flavour Inspired dinner for my Saturday night in but also wanted to keep it healthy and not overload on calories. Looking in my cupboards and fridge I saw a lovely piece of smoked Cod I got from my usual fishmonger so decided to use this.
This is my Saturday do it yourself Chinese Takeaway Dinner.
FOR THE FISHCAKES:-
200 g Smoked Cod
1 medium Baked Potato
1 medium Sweet Potato
Handful of Fresh Coriander
1 Juice of lime
1 tsp smoked paprika
2 tbsp light olive oil
1 tsp of spiced red pepper or chilli
Plain Flour for dusting
Salt and pepper to taste
Bake the potatoes in the microwave on high heat for about 10 mins until soft
Scoop out the inside of the potatoes and place in a food processor
Slice the fish portion and add to food processor with paprika, coriander, red spice and lime juice, blend together.
With your hands shape into patties about 1cm thick and 10cm dia, dust with flour and refrigerate for about 1 hour
Heat the oil in a flat pan to medium heat
Place the fish cakes in the pan and cook through for about 5-6 mins on each side or until golden brown.
I served these with a little Sweet Chilli Sauce on the side which was lovely!
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 Trimmed Green Beans
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!
Looking in Fridge I had to use the cabbage up but wondered how I could jazz it up! Looked in my spice rack and this is what I put together. Tasty absolutely sensational. This could also work with Cod and Chicken. It is also low in calories and fat….Result!
1/2 Savoy Cabbage – sliced
1 portion Salmon Fillet approx (150g)
1 clove Garlic – crushed
1 tsp Cumin
1/2 white onion – sliced
2 tbsp desiccated coconut
1 tsp curry powder
1 tsp Gram Masala
30g Lentil Sprouts (optional) I had these left over so I just put them in.
Mix the Gram Masala and Curry Powder together and rub into Salmon
Heat up a griddle pan with spray oil and place Salmon on to cook through (approx 10 mins)
Meanwhile, heat a wok to a high heat and cook the garlic and cumin with onion until soft (approx 2 mins)
Add to the wok the cabbage and coconut, stir through for about 5 mins. If adding the Lentil Sprouts put in 1 min before ready and mix just to heat through.
Plate the cabbage mix and place the salmon on top. Yum!
My Homemade Crustless Quiche…great thing about this is you can add any ingredient you like. It is also lower in calories as there is no pastry, so you can make it as healthy as you like.
4 rashers of smoked bacon – chopped (I used morrisons 70% reduced fat bacon)
100ml milk or half fat cream (I used semi skimmed milk to help reduce calories)
handful spring onions – finely chopped
handful of cherry tomatoes – halved
Salt & Pepper
1 tbsp coriander
1 tbsp Nutmeg
Add chopped bacon to a little spray oil in a hot pan and brown all over. Remove.
Add bacon, tomatoes and spring onion to an oven dish (approx 15cm x 20cm x 2-3 cm deep) then sprinkle over the nutmeg and coriander.
Whisk the eggs with the milk and season, pour over the dish mixture evenly.
Finely grated some cheese of your choice over the top, I just used cheddar for this one.
5. Place into a preheated oven at 180 deg and bake for approx 30-40 mins, checking that your cheese doesn’t burn too quickly, if it does cover with some foil loosely or leave cheese off until 10-15 mins before ready. (Depends what cheese you are using).
6. Serve with a lovely salad for lunch or some boiled potatoes for dinner. Yum!
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.
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