Banana Custard & Cream Pudding POTs

Banana Custard & Cream Pudding Pots

In our house a Sunday is the only day we have a pudding after dinner and as we were having a filling stew today, I opted for something a little lighter. This was not only super tasty but really light and lower in calories as I used low fat versions. If you love banana’s and custard you will like this. It is also so quick to make, just 10 minutes to prepare with 30 minutes chilling time.


Serves 4

2 Bananas (keep a few slices to serve)

1 x 400g Tin of Low Fat Custard

1 x 150ml Double Light Cream

1 Tsp Vanilla Essence

2 Flake’s

  1. Empty custard into a large mixing bowl and chill in the fridge for 30 minutes.
  2. Mash the bananas with a fork and add to the custard, crumble in 1 1/2 of flake and mix through to combine
  3. Add 1 tsp vanilla essence to the cream and whisk up until thick, gently fold cream into the custard mix.
  4. Spoon custard into serving dishes and top with a couple slices of banana and crumbled flake.
  5. Serve immediately.

Note: If you have custard powder, put 2 tbsp of powder and 2 tbsp of caster sugar into a pan, add a little milk and stir to a paste, add the remaining milk (about 400ml) and bring to a gentle boil, stir continually until custard thickens. Remove from heat, place a piece of cling film over custard to prevent a skin forming and allow to cool then proceed as above.


Green Thai Lentil Soup

Green Thai Lentil Soup

It is Winter Season here in Scotland and is -4 deg today and very snowy. There is nothing better that a big pot of homemade soup to warm you up on days like this. I had a big pack of lentils in the cupboard and was going to make a traditional carrot & lentil soup but then I discovered some Green Thai paste hiding behind my tin of custard & yes you’ve guessed it Green Thai Lentil Soup it was. Just the ticket too, with the spice it really warmed us up lovely and was very satisfying and filling. Another great recipe to add to the collection.


Makes enough for 4 servings

150g Green Lentils, pre-soaked and rinsed ready to cook

1 Large Sweet Potato, chopped into cubes

1 Tbsp Olive Oil

2 Garlic Cloves, crushed

1 Piece Fresh Ginger, grated (about 2cm)

50g Thai Green Curry Paste, (I used the Blue Dragon one)

1 400g Can Coconut Milk

1 Tbsp Dried Coriander & small handful chopped fresh to serve

1/2 litre Vegetable Stock

Juice of 1 Lemon (about 1 Tbsp)

  1. In a large pan, heat the oil and cook the garlic and ginger for a few minutes then add in the Thai Green Paste and mix through for a further 3-4 minutes.
  2. Add in the chopped sweet potato, lentils, vegetable stock, coconut milk and lemon juice, bring to the boil then simmer covered for about 30 minutes.
  3. Remove lid and sprinkle in the dried coriander and mix through, stirring for a minute or 2.
  4. Remove from the heat and using a hand blender, blend the soup until you reach a smooth and thick consistancey.
  5. Serve with some fresh coriander on top.

This recipe is also good for batch cooking, freezing and keeping for later.


Bowl of Green Thai Lentil Soup

Pot of Green Thai Lentil Soup


Asparagus, Pea, Bean & Rice Bowl

Asparagus Rice Bowl

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.

Serves 2-3

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

Pinch Sugar

Handful freshly Chopped Coriander

Rainbow Pepper or Black Pepper

  1. Cook the asparagus, green beans and peas in a pan of boiling water for 2-3 mins until tender. Drain.
  2. Cook the Rice as per packet instructions and drain.
  3. Heat the mixed salad beans in a pan for 4-5 minutes.
  4. In a large bowl, put the rice, asparagus, green beans, peas, mixed salad beans & spinach, mix through until combined.
  5. 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.
Bowl of Asparagus, Bean & Rice

Chicken & Chickpea Thai Cakes

Chicken & Chickpea Thai Cakes

These little cakes are so easy to make and quick too, a great mid week dinner or even a quick lunch bite. What’s even better is that they are healthy, low in fat & low in calories at just 150 per cake.

Makes 8

2 Chicken Breasts

4 Spring Onions – chopped finely

1 tsp garlic granules or 2 garlic cloves, crushed

1/2 tsp ginger or 1″ fresh ginger chopped finely

1 tbsp dried coriander

2 tsps Soy Sauce

Zest & Juice of 1 lime

Salt & Pepper

1 tin of Chickpeas drained (400g)

1 tsp dried chilli flakes

Sweet Chilli Sauce to serve.

  1. Preheat oven to 180 deg and line a baking tray with greaseproof paper.
  2. Using of food processor blitz the chickpeas and chicken until minced.
  3. In a bowl mix everything together with your hands and form 8 small cakes about 1cm thick, place onto baking paper and bake in the oven for 15 minutes.
  4. Serve with some Sweet Chilli Sauce. Yum!
Chicken & Chickpea Thai Cakes

Beef Kofta Curry

Beef Kofta Curry Dish

Another great recipe from PON book, we are loving our curries at the moment, must be all this rainy weather we are getting thats putting us in the mood…lol! After all, who doesn’t love a good curry?

There is nothing better than a homemade Curry, fresh ingredients, good scottish beef and making from scratch you can save on those extra calories to make it a guilt free Curry. This little Curry is only 200 calories per serving. (add on 50g cooked brown rice to serve, still brings it to under 500 calories) Yummy!

Serves 2

1 Red onion, diced

1 tsp garlic granules (or 1 clove peeled and diced)

1 tbsp Curry Powder

1 tbsp Tomato Puree

400ml Beef Stock

230g Butternut Squash, diced

300g Scottish Beef Mince

Fresh Coriander, chopped

Salt & Pepper to taste

  1. Lightly oil a saucepan and add the onion, cook until browned. Add in the garlic and curry powder and stir, add in the tomato puree, stir then add in the stock. Add the butternut squash and bring to the boil then simmer for about 20 minutes until squash has softened.
  2. To make the meatballs, put the mince & coriander in a bowl then season with salt & pepper, mix together and then divide and roll into small balls. I got 10 out of mine.
  3. Spray a pan with a little oil and brown the meatballs. Set aside.
  4. Once butternut squash is ready, blitz with a hand blender to make a smooth sauce. Place the meatballs into the sauce and warm through for a few minutes. Remove and serve with a sprinkle of fresh coriander. Yum!

Keema Pie

Keema Pie

Oh WOW! This dish is super tasty, if you love Pies and you love Curries, you will absolutely love this. This came from my PON Everyday light Cookbook, so lower in calories too at just 400 per serving. The Sweet Potato Topping adds that extra flavour for perfection. This would be a good batch cook meal too.

Serves 2

For the Filling:-

300g Scottish Beef Mince

1 Red onion, diced

1 Red pepper, diced

1 Carrot, diced

1 tsp dried ginger granules (or 1cm fresh ginger, grated)

1 tsp garlic granules (or 1 clove, chopped)

2 tbsp Curry Powder

2 tbsp tomato puree

250ml Beef Stock

80g frozen peas

Salt & pepper to taste

For the Topping:-

1 large Maris Piper potato, peeled and diced

2 medium Sweet Potatoes, peeled and diced

1/4 tsp Turmeric

  1. Preheat oven to 180 deg fan
  2. Place the potatoes into a pan of water and bring to boil, then simmer for 20 minutes until tender.
  3. Meanwhile, spray some oil in a pan and brown the mince. Add the onion, pepper, carrot and cook for a few minutes. Add in the ginger, garlic, curry powder & tomato puree and mix. Then add the stock and bring to the boil, then reduce to a simmer and cook uncovered for about 15-20 minutes until sauce has thickened.
  4. Once potatoes are cooked, drain and mash with the turmeric and season.
  5. Once mince has cooked stir through the frozen peas and place into an ovenproof dish, allow to cool slightly. Once cooled spread the mash potatoes on top and fluff up with a fork. Bake in the oven for about 30 minutes. If you have a browning setting on your oven, place under grill and brown for a couple of minutes. (add that extra crunch)

Chicken Dopiaza (lower calorie option)

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I recently purchased a new cookbook by Pinch of Nom, I loved their last one so had to get their new one. This is a recipe from their Fakeaway options and at under 400 calories per serving it is definitely my new takeaway at home. Super tasty no compromise on flavour at all. I served with a little Basmati and Wild Rice along with my homemade Sweet Potato Roti, a perfect Saturday night home takeaway.

 

Makes 2 Servings

2 Chicken Breasts – cut into small chunks

1 red onion – diced

1 garlic clove – grated

1 cm piece of ginger – grated

1 tsp chilli flakes or 1 red chilli- diced

1 tsp curry powder**

1 tsp mixed spice**

**(I used this as an alternative to gram masala as I didn’t have any)

1 tsp cumin

1 tsp ground coriander

1 x 400g tin tomatoes

100ml chicken stock – 1 stock cube

1 red pepper – diced

1 tbsp chopped fresh coriander to serve.

 

  1. Heat a little low fat spray oil in a fry pan on medium heat
  2. Brown the onion, garlic, chilli and ginger together for a few minutes
  3. Add the chicken and brown all over.
  4. Next add in the curry powder, cumin, mixed spice, ground coriander and mix through until coated.
  5. Add in the tin tomatoes, red pepper and stock and bring to the boil then reduce and cook on a low heat for about 15 minutes lid on, then 15 minutes with lid off to help thicken the sauce slightly.
  6. Serve a sprinkle with some fresh coriander…..YUM!


Cod in Soft Corn Tacos

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I love this recipe, another great find from PON

Quick & Easy to make, full of flavour, refreshing, light and only 190 Kcal per serving, whats not to like. We had these for lunch with a cheeky wee low cal beer. Yummy!

 

Serves 2

2 small Fresh cod Fillets cut into strips

1/4 tsp mild chilli powder

1/4 tsp garlic granules

1/4 tsp ground coriander

Salt & rainbow pepper

Handful of mixed leaves (I used watercress, spinach & rocket)

2 spring onions – finely chopped

4 small corn tortillas (or low calorie ones)

2 x Wedges of lime

4 tsp Low fat greek yoghurt

1 tsp chilli flakes

 

  1. Heat a little oil in a pan on high heat.
  2. Sprinkle Chilli powder, garlic and coriander over the fish slices and add the fish to the pan, cook for about 4 minutes then flip and cook for a further 3-4 minutes until slightly browned & crisp.
  3. Meanwhile, heat your tortillas as per packet instructions and place the green leaves, chopped spring onion and a little coriander onto the tortilla.
  4. Once fish is cooked through, place onto the green leaves, season with salt & pepper, add a dollop of yoghurt, sprinkle with chilli flakes and squeeze lime juice over, Serve. Yum Yum!

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Cuban Beef

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OMG! Super tasty meal, super healthy & low in calories, at only 417 Kcal per portion. Another thanks to PON for this recipe. The meat is so tender due to the slow cook match with cuban spices this is a real treat.

 

Serves 4

500g stewing scotch beef (fat removed)

Salt & pepper

2 onions sliced

240ml beef stock (2 stock cubes)

1 x 400g tin tomatoes chopped

2 green & red peppers, cut into strips

4 garlic cloves – crushed

2 tbsp tomato puree

1 tsp ground cumin

1 tsp dried oregano

1/2 tsp ground turmeric

1 tbsp fresh coriander

50ml red wine (or you can use a stock pot for less calories)

1 tbsp white wine vinegar

Cooked rice to serve (corn tortilla wraps optional)

 

  1. Season the meat well and brown over a high heat in a pan, remove with a slotted spoon and set aside.
  2. Add the onions to the pan and saute for about 3-4 mins
  3. Add the remaining ingredients to the pan and the browned meat                      20190519_164140
  4. Bring to the boil then reduce the heat to a low simmer, cover and cook on low for about 2 hours. (Or in an oven at 140 deg fan for 2.5 hrs)
  5. Pull the meat apart with 2 forks, serve on a bed of rice or with a low calorie corn tortilla.

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Cauliflower Rice with Tuna, Tomato and Sweetcorn.

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Always wondered what the cauliflower rice would be like and as I’m trying to eat healthier, I said why not give it a go. I have to say it is quite bland on its own, so I jazzed it up a bit.

Makes 2 servings

1 packet of Cauliflower Rice

1/2 tin of tomatoes

1 tin of tuna in spring water (or any you like)

1/2 cup of sweetcorn

1 tbsp soya sauce

1 tsp turmeric powder (classed as a superfood)

1 tsp cumin

1 tsp chilli powder

chopped parsley to serve

  1. Heat some spray oil in a large wok. Add in the cauli rice then flavour with the turmeric, cumin, chilli and soya sauce, stir to combine.
  2. Then add in the tuna, sweetcorn and tin tomatoes, stir to combine through and gently heat for about 4 mins.
  3. Serve with some fresh parsley. Yummy! and Healthy!

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Smoked Halibut Roll ups with Cream cheese Mix

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O.M.G, these were amazing! I bought some Smoked Halibut from my Glasgow Food Assembly https://thefoodassembly.com/en  courtesy of Campsie Glen Smoke House http://www.campsieglen.co.uk/, wondering how I could creat something different, looking in my fridge I needed to use up cream cheese and hollandaise, so here is my wee creation with tasty results!

 

1 tbsp cream cheese

1 tbsp hollandaise sauce

1 packet smoked halibut

1 tsp dill

squeeze of lime juice

small handful of rocket leaves

rainbow peppercorns and salt to season

 

  1. Mix everything together (except halibut)
  2. Spread lightly over halibut and top with some rocket (or any garnish you like)
  3. Gently roll up, one all rolled wrap in cling film and chill for 2-3 hours.
  4. Remove and eat…..Yummy! I served with some salad and a nice chilled glass of Chardonnay!

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Baked Courgette Boats with Tomato and Olive Quinoa

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Want to get more veg into your life, eat healthy without compromising on flavour? This little creation ticks all those boxes, lovely little dinner after my workout at the Spin Studio.

Makes 1 serving.

1 x Courgette

50g Quinoa

50g Brown Rice

70g tin tomatoes

Black Olives – Small Handful (about 5 halved)

1 tbsp Black Olive Tapenade

1 tbsp Olive oil

Squeeze of Lemon Juice

1 tsp garlic

Ground Black Pepper

1 tsp Paprika

1 tsp Basil

Salt to taste

 

  1. Pre heat oven to 210 deg.
  2. Slice Courgette in half and scoop out centre, place on baking tray and bake for 30 mins.  20160419_191807
  3. Meanwhile cook Quinoa and rice as per packet, mix together
  4. Add in tin tomatoes and mix through, heat gently
  5. Add in the rest of the ingredients and mix through thoroughly.
  6. Remove courgette from oven and spoon mixture into the boats…..Serve! Yummy!          20160419_192238        20160419_192200

Approx calories 241 per serving.

 

 


My discovery today was – Cauliflower Rice! AMAZING!

I just had to share this exciting new food product, CAULI RICE, yes of course it is Cauliflower rice, Gluten Free, low in calories, low in fat but full of flavour! They offer 4 different flavours and in a handy microwave pouch.

 

Cauli-Rice-Packs

 

At only roughly 50 calories per 100g, it’s a great way to eat healthier and still enjoy the texture of rice and flavours. Made purely from Cauliflower grains.

FINAL TEST CMYK PDF v2

I have already ordered. Check this weblink for more details.

https://www.caulirice.com/en/home/

EAT RIGHT, FEEL AMAZING!

 

After my post, I decided to pick some up in my supermarket.

I have just tried the Mediterranean one and it is lovely and at only 46 Kcal and 1.1g fat it is actually quite filling too.


Chia, Almond and Blueberry Morning Shake

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This was one of those moments where I woke up and thought, I don’t fancy porridge for breakfast, lets see what I have………………after looking in the fridge this is what I put together, full of protein, fibre and superfoods galore it makes a fabulous breakfast shake…….or in fact a great shake at any time and only 154 calories per glass.

For 1 serving

200ml Almond Milk

80g Blueberries

15g Chia Seeds

 

  1. Mix altogether in a blender until blueberries are broken down, serve and drink…YUMMY!

 


Smoked Cod and Sweet Potato Fishcakes with Fried Rice

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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.

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This is my Saturday do it yourself Chinese Takeaway Dinner.

Serves 2/3

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

  1. Bake the potatoes in the microwave on high heat for about 10 mins until soft
  2. Scoop out the inside of the potatoes and place in a food processor
  3. Slice the fish portion and add to food processor with paprika, coriander, red spice and lime juice, blend together.
  4. With your hands shape into patties about 1cm thick and 10cm dia, dust with flour and refrigerate for about 1 hour
  5. Heat the oil in a flat pan to medium heat
  6. 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!

Nutrition Facts
Smoked Cod and Sweet Potato Fishcakes

Servings Per Recipe: 3

Amount Per Serving

Calories: 225

  • Total Fat: 9.6 g
  •     Saturated Fat: 1.3 g
  •     Trans Fat: 0 g
  • Cholesterol: 31.3 mg
  • Sodium: 283 mg
  • Total Carbs: 23.2 g
  •     Dietary Fiber: 3.4 g
  •     Sugars: 2.7 g
  • Protein: 12.6 g

 

FOR THE CHINESE FRIED RICE:-

75g Wholemeal Brown Rice
50g Frozen peas
1 Chopped Red pepper finely
4 Spring Onions – chopped finely
2 tbsp soy sauce
2 eggs
1 tsp Turmeric
1 tbsp sesame oil

  1. Cook rice as per packet instructions and set aside.
  2. Heat oil in a wok/pan
  3. Crack 1 egg into pan and stir continuously until you get scrambled egg.

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4. Then add in rice, peas, red pepper, onions, turmeric and stir together.

5. Crack in the other egg add in soy sauce and stir through until egg is cooked.

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Make sure you stir continuously or it will stick together. If it does add a little water.

Yummy!

Nutrition Facts
Chinese Fried Rice

Servings Per Recipe: 2

Amount Per Serving

Calories: 324

  • Total Fat: 12.5 g
  •     Saturated Fat: 2.6 g
  •     Trans Fat: 0 g
  • Cholesterol: 163.7 mg
  • Sodium: 1105.2 mg
  • Total Carbs: 40.2 g
  •     Dietary Fiber: 4.8 g
  •     Sugars: 5.3 g
  • Protein: 12.9 g

Avocado Salsa Salmon

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This week we celebrate Scottish Seafood Week, an eight day celebration that aims to encourage people across the UK to eat more fish, more often – and the quality and quantity of seafood that comes from the rich, clear waters around Scotland is certainly something to celebrate.

From fine-dining favourites like oysters and langoustines to beautiful fish-and-chip-shop classics like cod and haddock, Scottish seafood offers something for every taste and budget. Not to mention that the current holders of two major national competitions, run by Seafish, are from Scotland. Glasgow-based Gamba are the proud holders of the Seafood Restaurant of the Year, while Independent Takeaway Fish and Chip Shop of the Year was handed to Frankie’s in Shetland earlier this year.

My Avocado Salsa Scottish Salmon

Serves 2

2 pieces of lovely Scottish Salmon

1/2 Avocado

1 tbsp Coriander

Juice from 1 lime

1 tsp olive oil

1/2 red onion – chopped finely

1 tsp Chilli powder

1 tsp smoked Paprika

Salt & Pepper

1/2 tsp Cumin

In a bowl, mix all the spices:- chilli, paprika, cumin, salt &  pepper, then rub onto one side of the salmon, chill for 30 mins in fridge.

Meanwhile, chopped avocado into small chunks/slices, add to a bowl, mix in the red onion, lime juice, coriander and 1tsp of olive oil. Set aside.

Steam cook your salmon first then place on a griddle at high heat for a minute to seal in the spices. Alternatively, you can cook under the high grill for approx 6-7 mins until cooked through.

Place the salsa mixture on top of Salmon and serve. Yummy! The good thing with this is you can tailor to your own taste, more spicy…add more chilli….less…..add less, it’s up to you. Enjoy!


Crustless Quiche

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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.

Serves 2

4 rashers of smoked bacon – chopped (I used morrisons 70% reduced fat bacon)

5 eggs

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

 

  1. Add chopped bacon to a little spray oil in a hot pan and brown all over. Remove.
  2. 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.
  3. Whisk the eggs with the milk and season, pour over the dish mixture evenly.
  4. Finely grated some cheese of your choice over the top, I just used cheddar for this one.

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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!


Pistachio Chicken

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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.

 


Low Calories, loads of flavour Beef Stew

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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!

 


My Boozy Summer Fruit Meringue

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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

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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.

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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.


Healthy Five Spice Turkey Stir Fry

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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.


Low calorie Chicken and Veg Pie

chicken veg pie

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

tikka

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.

 


Low Calorie Sweet and Sour Chicken

chinese sns

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.


Light Low Calorie Chocolate Mousse

Choclate mousse

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…