Teriyaki Salmon & Puy Lentils

August 25, 2009 at 7:43 pm (Fish Recipes, Healthy Recipes)
Tags: ,

This asian-inspired teriyaki salmon recipe is served on a bed of puy lentils and spinach. It’s so easy to make and tastes gorgeous!


Serves 2 :: One-off wonder :: 550 calories per serving ::

Ingredients

2 line-caught salmon fillets

2 tbsp soy sauce

2 inches of ginger (cut into sticks)

2 cloves of garlic (peeled and sliced)

2 tsp clear honey

2 small red chillis (chopped)

250g of Merchant Gourmet puy lentils

200g spinach

200ml of vegetable stock

1.Boil 200ml of water in a kettle and put the oven on at 200c.

2. Cut 2 squares of foil and place one salmon fillet in the centre of each piece of foil skin side down. Pinch the corners of the foil to create a little nest around each fillet.

3. Prepare the ginger, garlic and chillis and arrange across each fillet (I like to use a criss cross pattern with the sticks of ginger and then put a garlic or chilli slice in every other gap). Then drizzle 1tbsp soy sauce and 1tsp of honey over each fillet; scrunch the foil together to close the parcels and pop in the centre of the pre-heated oven for 20 minutes.

4. Meanwhile, use the kettle of boiling water to make the vegetable stock and bring back to the boil in saucepan; add the lentils and cook on a fast simmer with the lid on for 20 minutes. About 4 minutes before the lentils are ready stir in fresh spinach until the lentils are al dente and the spinach has wilted.

5. To serve, drain the lentils and spoon on to 2 plates, then using a spatula transfer a salmon fillet on top of each bed of puy lentils and spinach and pour the juices over the fish to finish.


Leave a Comment

Mushroom & Brie Burgers

June 29, 2009 at 7:16 pm (Healthy Recipes)
Tags: , , , ,

These juicy mushroom burgers are so easy to prepare for a bbq and are great whether you’re a vegetarian or not! But be warned, everyone will want to try one, so make sure you bargain on  a few extra servings, they’re delicious cold too.

Ingredients Per Burger (allow at least 2 per person for a vegetarian BBQ)

1 large portabello mushroom

1/2 tsp of garlic salt

1/2 tsp of fresh parsley

1/2 tsp of butter

2-3 generous slices of brie

1 burger bun

Red onion slices

Mixed leaf salad

Relish (optional)

Method

1. Place the mushroom stalk side down on a white hot BBQ for about 3-5 minutes

2. Turn over the mushroom (whilst on the BBQ or if easier remove and replace with the topping) smear a small knob of butter in the inside of the cup; add a sprinkle of garlic salt and torn pieces of fresh flat leaf parsley. Then finish with slices of brie and cook for another 5 minutes until the brie is melted and oozing over the sides.

3. Meanwhile, cut your burger bun in half, adding slices of red onion, salad and relish if desired and slide in your mushroom burger when it’s ready! Be careful eating the first mouthful though, as the juices underneath the cheese can get really hot. Enjoy!

Leave a Comment

Chicken, Bacon, Spinach & Mushroom Lasagna

June 16, 2009 at 8:36 pm (Chicken Recipes, Pasta Recipes)
Tags: , ,

Pieces of free-range chicken breast, outdoor reared smokey bacon, spinach from our allotment (with a little help from Sainsburys) and chestnut mushrooms, layered between sheets of lasagna and wrapped in a cheesey sauce. A bit more time required than the usual fast healthy food, but worth it for no cooking the next day! I made this on Sunday and enjoyed it again on Monday.

Serves 4 :: 60 mins prep :: 25 mins cook :: Lazy Leftovers :: 700 calories per portion

Ingredients

2 free-range, organic chicken breasts

6 rashers of outdoor reared, oragnic bacon (fat removed)

400g spinach

300g chestnut mushrooms

1 white onion

8 sheets of no pre-cook lasagna

1 tbsp olive oil

4 cloves of garlic (crushed)

1tsp rosemary

1tsp bay leaves

1tsp oregano

Black pepper

2 tbsp butter

2 tbsp flour

50g cheddar cheese

50g parmesan cheese

300 ml semi skimmed milk (or enough to make a sauce consistency)

Directions

1. Heat the oven to 200C degrees or equivalent.

2. Dice the onion, chop the chicken into small pieces, cube the bacon, slice the mushrooms and crush the garlic.

3. Heat the olive oil on a very low heat in a large pan and gently fry the onion for a few minutes, then add the garlic and chicken. Once the chicken is sealed add the bacon and mushrooms.

4. Meanwhile, use a pestle and mortar to grind black pepper, rosemary, bay leaves and oregano and add to the pan, stirring until the mushrooms are soft.

5. Wash the spinach and add to the pan, putting the lid on to help steam it and reduce it quickly. You may need to add it in two batches. Once cooked down turn off the heat under the pan. Don’t worry if you find you have a lot of juices in the bottom of the pan, use gravy granules to thicken the sauce or if you prefer drain off. You do want some juices as these will evaporate in the hot oven.

6. Add butter to another pan on a low heat and once melted, add the flour to make a roux. Add a little milk and stir until smooth, then repeat until you have a sauce consistency. Grate in a little cheddar, adjusting to taste and keep on a very low heat (stirring regularly), while you create your lasagna.

7. Take a lasagna dish and spread out half the chicken and mushroom mixture onto the bottom, then arrange the lasagna sheets, then half the cheese sauce. Repeat with a second layer, making sure all the lasagna sheets are covered with sauce (to help them cook) and finish with grated parmesan.

8. Put in the oven for 25 minutes until golden brown on top and serve.

Leave a Comment

Healthy Greek Salad

May 2, 2009 at 11:28 am (Salad Recipes)
Tags: , , ,

To make a healthy version of a classic greek salad recipe, first dice red onion, then slice and quarter cucumber and halve cherry tomatoes . Top wth crumbled feta cheese, then mix equal parts of fresh torn mint and flat leaf parsley, olive oil, lemon juice and balsamic vinegar and pour over the salad. Finally finish with a twist or two of freshly milled black pepper and sea salt.

To make a more filling version of this salad, try adding a couple of table spoons of puy lentils or butterbeans.

Leave a Comment

Healthy Caesar Salad

April 17, 2009 at 12:42 pm (Salad Recipes)
Tags: , , ,

A caesar salad is one of the most fattening salads you can eat but this is due to the deep fried croutons and going overboard on the cheese, so try making your own healthy caesar salad by making healthy croutons! Start by dry frying small cubes of wholemeal bread in a non-stick pan without any oil. Then, grab some romaine lettuce and cooked chicken or griddled asparagus. Then to make the healthy caesar dressing whisk together lemon, black pepper, olive oil and worcestershire sauce. To serve, finish with a few fresh shavings of parmesan cheese and your healthy croutons. Delicious!

Leave a Comment

Line Caught Salmon, Asparagus & Avocado Salad

March 18, 2009 at 9:07 pm (Fish Recipes, Healthy Recipes)
Tags: , , ,

Baked line caught salmon, griddled asparagus, creamy avocado and watercress salad with cucumber yoghurt relish, topped with a sprinkling of seeds.

5 mins prep :: 20 mins cook :: 25 mins total :: 2 servings @ 575 calories per serving :: 6 Weightwatchers points per serving :: one-off wonder

Ingredients:

  • 2 x 150g line caught salmon fillets
  • 1 avocado (sliced)
  • 1 bunch of asparagus
  • 2 handfuls of watercress (washed)
  • 200g fat free yoghurt
  • 1/8 cucumber (diced)
  • 1 tbsp flat leaf parsley (torn)
  • 2 tbsp balsamic vinegar
  • 1 tbsp sunflower seeds
  • 2 cloves of garlic (crushed)
  • 1 tbsp extra virgin olive oil
  • 25 ml white wine
  • Salt
  • Pepper

Directions:

  1. Heat the oven to 200c. Wrap the fish in their own foil parcels adding a splash of white wine and seasoning before sealing the parcels and baking in the oven for about 20 minutes or until the fish is opaque.
  2. Meanwhile, in a small bowl add the diced cucumber to the plain yogurt with 1 tbsp of torn flat leaf parsley and season, setting aside for serving.
  3. On a medium setting, heat the oil in a griddle pan (or frying pan), add the garlic and fry for a minute then add the asparagus with the balsamic vinegar, turning as they brown and cook for about 10 minutes.
  4. Share the sliced avocado and watercress between 2 plates, then when ready add the hot asparagus and salmon fillet, serving with a sprinkling of seeds, the cucumber relish and a splash more balsamic on the avocado.

Health Benefits:

The salmon and seeds are packed with omega 3 fatty acids – the good fats that break down the bad ones and the ones we all need to be eating more of. Together with the asparagus which is a great source of potassium and the watercress which is full of iron, this is an extremely delicious healthy recipe (and that’s without even mentioing the avocado)!

3 Comments

Broccoli & Parmesan Pasta

March 11, 2009 at 7:32 pm (Healthy Recipes, Pasta Recipes)
Tags: , , , , ,

Stirfried broccoli florets in a white wine, garlic and chilli sauce tossed with wholewheat spaghetti and finished with toasted pine nuts and parmesan. This easy recipe is so quick to make and just requires a fresh head of broccoli – the rest you’ll find in your cupboard.

5 mins prep :: 7 mins cook :: 12 mins total :: 2 servings @ 415 calories per serving :: 5 Weightwatchers points per serving

Ingredients:

  • 1 head of broccoli
  • 2 tbsp extra virgin olive oil
  • 50 ml white wine
  • 1/2 red chilli
  • 1 garlic clove
  • Sea salt
  • Parmesan
  • 2 small handfuls of pinenuts
  • 200g dried wholewheat spaghetti pasta

Directions:

  1. Boil a kettle of water and cook the pasta as per pack instructions (about 10 minutes).
  2. Meanwhile, cut the broccoli in to florets; crush the garlic and finely slice the chilli
  3. Heat the olive oil on a medium heat in a large pan, then add the garlic and fry gently for 1 minute to release the flavour. Then add the broccoli florets with the chilli, and salt then stirfry for about 5 minutes.
  4. Once the broccoli starts to colour, add the wine and cook for a further 2-3 minutes as the alcohol cooks off.
  5. When the pasta is ready add the pinenuts to the broccoli until lightly toasted (about 30 seconds), then add the drained spaghetti and toss with a glug of extra virgin olive oil and serve topped with the fresh parmesan.

Foodwitch Factoid:

Stir in a spoonful of green pesto instead of the olive oil at the end for about 100 extra calories per portion and extra flavour. Make extra to reheat for lunch the next day or use any leftovers cold as a tasty snack.

1 Comment

Moroccan Vegetable Stew

March 4, 2009 at 7:14 pm (Healthy Recipes, One-Pot Recipes, Rice recipes)
Tags: , , , , ,

Spicy Moroccan vegetables in a delicious sauce with a crazy but oh-so-perfect secret ingredient served with wild rice and fresh flat leaf parsley all for under 400 calories.

5 mins prep :: 25 mins cook :: 30 mins total :: 4 servings :: 380 cals per serving :: Doubler :: Lazy Leftovers

Ingredients:
* 2 sweet potatoes
* 2 courgettes
* 1 onion
* 1 red pepper
* 2 garlic cloves
* 1 inch cube of peeled ginger (approx)
* 400g tin of chickpeas
* 1tsp dried cumin powder
* 1tsp dried curry powder
* 1tsp dried chilli flakes
* 1tsp dried cinnamon
* 1tsp dried coriander leaf
* Big pinch of salt (this is for 4 servings)
* 350ml of vegetable stock
* 1 tbsp olive oil
* 400g tin of tomatoes
* 1 tbsp lemon juice
* 2 tbsp peanut butter
* 2 tbsp fresh flat leaf parsley
* 40g of wild rice & basmati brown rice per person (makes 100g cooked serving per person)

Directions:

1. Boil a kettle of water and cook the wild rice as per pack instructions (about 25 minutes).
2. Meanwhile, crush the garlic; grate the ginger and cut the sweet potatoes, courgettes, onion and red pepper into similar sized pieces (about 1 inch).
3. Heat the olive oil on a medium heat in a large pan, then add the garlic and ginger and fry gently for 1 minute to release the flavour. Then add the sweet potatoes, courgettes, onion, red pepper and salt then stirfry for about 5 minutes.
4. Add the cumin powder, curry powder, chilli flakes, coriander leaf and stirfry for a further minute before adding the tomatoes, lemon juice and stock.
5. Bring to a gentle simmer and keep simmering for about 20 minutes until all the vegetables are cooked. In the final couple of minutes stir in the secret ingredient – peanut butter to warm through and thicken the sauce. Then serve with the rice, scattered with the fresh parsley.

Foodwitch Factoid:
Enjoy leftovers the next day with a pitta bread instead of rice for about the same calories or you can even enjoy it cold for lunch with a green salad to save 150 calories per serving (that’s a mere 230 calories and about 4 portions of veg per serving!).

Leave a Comment

Mushroom & Rustic Lentil Sauce with Wild Rice

February 25, 2009 at 10:41 pm (Healthy Recipes, Pasta Recipes, Rice recipes)
Tags: , , , , , ,

Velvety portobello mushrooms in an aromatic lentil sauce infused with garlic and rosemary, served with wild rice and scattered with fresh parsley.

5 mins prep :: 20 mins cook :: 25 mins total :: 2 servings :: 486 cals per serving :: One-off wonder

Ingredients:
* 8 large flat portobello mushrooms
* 1 red onion
* 200ml vegetable stock
* 3 garlic cloves
* 4 tbsp fresh parsley
* 1 tbsp fresh rosemary
* 1 tbsp brandy or white wine (vegan friendly)
* 400g tin of brown lentils
* 80g wild rice
* 1 tbsp olive oil
* Black pepper
* Sea salt

Directions:
1. Boil a kettle of water, wipe the mushrooms, rinse the herbs and cook the rice following pack instructions (usually 20 minutes).
2. Slice the mushrooms into 1cm slices, finely chop the onion, crush the garlic and finely chop the fresh herbs.
3. Heat the oil in a large frying pan on a medium heat, add the crushed garlic and onions and fry for 3 minutes until the onions are softening, then add the mushrooms with the rosemary and half the parsley and cook for a further 5 minutes.
4. Meanwhile, boil a kettle with enough water to make 200ml of vegetable stock; drain and rinse the lentils and make the stock.
5. Add the lentils, brandy and stock to the mushrooms and adjust the heat to keep at a gentle bubble, stirring occasionally and cooking for 10 minutes until the rice is ready. By this time, the liquid will have reduced to leave you with a wonderfully aromatic sauce. Drain the rice and serve scattered with the remaining fresh parsley.

Suggestions & Alternatives
You can serve the mushroom and rustic lentil sauce with pasta or a jacket potato instead of rice. If you can’t decide, why not make double the amount to have a different way another day. Simply cover and refrigerate overnight then reheat in the pan on a low heat for 5-10 minutes. If you choose pasta for the 2nd time your dinner can be ready in under 10 minutes!

3 Comments

Beef in Black Bean Sauce with Stir-Fried Noodles

February 15, 2009 at 4:15 pm (Beef Recipes, Healthy Recipes, Stirfry Recipes)
Tags: , ,

Tender beef strips, mushrooms, green peppers and onions in a ginger, garlic and black bean sauce served with stir-fried egg noodles.

10 mins prep + 8 mins cook = 18 mins total :: 2 servings @ 413 cals per serving :: one-off wonder :: lazy leftovers

Ingredients:
* 350g organic frying steak
* 1 green pepper
* 1 red onion
* 2 large flat mushrooms
* 100ml of black bean sauce (1 sachet)
* 1 garlic clove
* 1 inch of fresh ginger
* 1 red chilli
* 200g medium egg noodles
* 1 tbsp sunflower oil

Directions:

1. Slice the beef into strips by using a very sharp knife and cutting along the grain of the meat (you could buy pre-cut beef to save even more time).

2. Prepare the vegetables by wiping the mushrooms with a damp cloth and cutting them into 1cm slices; chopping the green pepper into 1 inch pieces and the red onion in to wedges.

3. Peel the ginger and cut into very thin strips; peel and crush the garlic and slice the chilli very thinly (discarding the seeds if you prefer a milder result).

4. Heat the oil in a large pan or wok on a very high heat and boil a kettle of water.

5. When the oil is really hot, after a minute or so, add half the garlic and ginger and stir-fry for a minute to release the flavour before adding the beef and stir-frying for 3-4 minutes, taking care that it doesn’t stick to the pan or burn.

6. Whilst you’re frying the beef, add a saucepan to another hob ring, adding the boiling water to the saucepan and turning up the heat to high to bring back to the boil instantly, then add the noodles and cook to pack instructions (around 4 minutes).

7. When there’s 3 minutes left before the noodles are ready, add the mushrooms, green pepper, onion, chilli and remaining garlic and ginger to the beef and stir-fry for 2 minutes to soften slightly, before adding the black bean sauce and stir-frying for the final minute.

8. Drain the noodles thoroughly, cut into shorter pieces using a sharp knife or scissors and add to the beef, stirfrying for another minute to absorb the flavours and serve.

Foodwitch Factoid:
Serve with jasmine rice instead of noodles, adding on an extra 6 minutes to the cooking time and simply serving as an accompaniment rather than adding to the beef at the final stage. You can also cook an extra portion to enjoy the next day for lunch or use a saved plastic takeaway container to store in the freezer to create your own healthy ready meal for when you haven’t got time (or the inclination) to cook.

Leave a Comment

« Older entries