Tomato Chicken and Rice

This is a recipe my mum used to make me when I still lived at home, and although mine never tastes as nice as hers (wonder if some of this is down to mother magic, and maybe not having to cook it myself!) this low fat version is still very tasty!

Ingredients

4 skinless chicken breasts

400g of tinned chopped tomatoes
2 stock cubes (chicken or vegetable)
Onion, diced
1 tbsp of dried mixed herbs
1 tbsp of tomato puree
1 garlic clove, crushed
200g uncooked rice

Method
1.  Pre heat a non stick saucepan
2.  Add the chicken breasts and allow to brown on both sides, once brown add the onion and garlic and cook until they are soft.
3. Add the chopped tomatoes, tomato puree and mixed herbs, stir before adding the one of the stock cubes in 400mls of water, bring to the boil and allow to simmer for 20-30 minutes.
4.  Whilst the chicken and sauce is simmering cook the rice in the remaining stock cube.
5,  Once the rice is cooked, serve on the plate, before adding the chicken breast to the top and drizzling the remaining sauce over the chicken and rice.

Notes
Fat content: 3g
Calorie conent: 455 calories

Pumpkin recipes!

Well, this week I thought I would add my two favourite recipes that use pumpkins, in case you have any left over pumpkins from halloween...

Roasted Pumpkin Seeds

Ingredients 
Pumpkin seeds (we used all the seeds from one average sized pumpkin)
1 tbsp of soy sauce (this can be increased/decreased as required for the amount of pumpkin seeds you have)

Method
1. Preheat the oven to 200C. Wash all the pumpkin seeds and allow to dry.
2. Place on a baking tray, and cover with the soy sauce.
3. Bake for about 10 minutes, checking and turning regularly.

Notes
Calorie content (per 2 tbsp serving) 152 calories.
Fat content (per 2 tbsp serving) 12g.

Pumpkin Soup

Ingredients 
600g pumpkin, roughly chopped
Onion, diced
1 tbsp of tomato puree
1 vegetable stock cube
1 tsp curry powder
2 garlic cloves, crushed
Salt and pepper

Method
1. Place onion, pumpkin, tomato puree, curry powder and garlic into a large pan.  Cover with vegetable stock.  Then boil, and simmer until pumpkin is soft.
2. Remove of the heat, and once cool, liquidise.
3. Place back into the pan, and re-heat adding salt and pepper to taste.

Notes
Calorie content 55 calories.
Fat content 0.4%

Quarn Chilli and Rice

Recipe of the week: 24th October 2011
First off apologies for not doing one of these for a while.  With being ill then being away things have got on top of me so this has taken a backseat.  But this week they are back!!
This is a lovely recipe that combines my all time favourite chilli recipe (Gordon Ramsays, if you were wondering) and a healthy (for both the wallet and the diet) one from Rosemary Conley's magazine.

Ingredients
Quarn mince 200g
Red onion, diced
3 Carrots, grated
2 Garlic cloves, crushed
Vegetable stock cube
400g Chopped Tomatoes (tinned)
Tin of Red kidney beans
100g Mushrooms, chopped
1 Red chilli
1 tbsp Ground cumin
1tsp Paprika

Method
1. Dry fry mince, with the spices for 1-2 minutes.
2. Add the onion, carrot and garlic, until the onion is soft.
3. Add the remaining ingredients and stir well, simmer for 30 minutes (adding more vegetable stock if needed)

Notes
Serves 4.
Calorie content 255.
Fat content 4.

We served ours with rice, but please remember this will alter the calorie and fat content. This can also be made with beef mince, but again, remember this will change the calorie and fat content.

Pizza

Recipe of the week: 12th September 2011


This pizza has just got a cheese and tomato topping, but we have also made several other toppings, including a chilli beef topping, which I will add the recipe for at a later date.  I think the pizza base, which is a cornmeal base makes this pizza what it is!

Ingredients 

For the pizza base:

175g strong white bread flour

50g fine cornmeal flour

1 tsp salt

2 tsp of dried yeast

150ml skimmed milk

For the topping:

300ml tomato passata

8 cherry tomatoes, cut in half

50g low fat cheddar cheese, grated

60g mozzarella cheese, sliced

Method

1. Pre heat the oven to 200c.  

2. Place the white bread flour, salt and cornmeal flour in a large mixing bowl and make a small well in the centre.

3. Warm the milk, then dissolve the yeast in the milk.  Add to the mixing bowl, and mix with the flour mixture, using the round blade of a knife, adding more liquid if needed.

4. Turn out onto a floured surface, and knead well to form a soft dough.  Cover with a damp cloth and leave for 10 minutes.

5. Knead the dough again, roll into a large circle and place on a non-stick pizza pan or baking tray.

6. Spoon on the passata, leaving a small border around the edge of the base.  Scatter the cherry tomatoes on top and cover with all the cheese.

7. Bake near the top of the oven for 20 minutes, serve hot.

Notes

Serves 4.

Calorie content 297.

Fat content 4.7g.

We served ours with a salad.
We also make the pizza bases in bulk, and freeze them.  Allowing this to be a 'quick and easy' meal, by just adding the topping and cooking.

Spinach and Potato Pie

Recipe of the week: 5th September 2011


I think what makes this recipe is the curry powder, to add a small kick.  It is a firm favourite with my daughter too.



Ingredients 
500g potatoes, chopped
1 onion, diced
2 garlic cloves, crushed
2 tbsp of fat free greek yoghurt
200g fresh spinach, chopped
1 tsp of mild curry powder
50g low fat cheese, grated
2 tomatoes, sliced

Method
1. Pre heat the oven to 200c. Boil the potatoes until soft.
2. Drain well, and add the onion, garlic, yoghurt, spinach and curry powder and mash well.
3. Once fully mashed and mixed together, pour the mixture into an oven proof dish and top with the cheese and tomato slices
4. Bake in the oven for 20 minutes or until golden.

Notes
Serves 4.
Calorie content 174
Fat content 0.8%

We served ours with seasonal vegetables, but remember this will add to the fat and calorie content.

Chicken and Vegetable Korma

Recipe of the week 29th August 2011


Well I found a recipe for beef korma in this months rosemary conley magazine, but prefer my kormas to use chicken.  I also had some leftover vegetables that needed eating and throw those in as well.  We liked it so much we are having it again this week!



Ingredients
2 chicken breasts, diced
1 red onion, diced
2 garlic cloves, crushed
1 tsp garam masala
200ml reduced fat coconut milk
1 vegetable stock cube
1 tsp tomato puree
200ml fat free greek yoghurt
1 marrow, diced
200g mushrooms, sliced

Method
1. Pre heat a non stick wok until hot.  Add the diced onion and cook until lightly browned before adding the chicken, garlic and garam masala.
2. Once the chicken has turned white, add the mushrooms and marrow, and cook for 5 min.
3. Then stir in the coconut milk, stock cube and tomato puree and simmer for 10 minutes, before removing from the heat and stirring in the yoghurt.
4. Serve with 1 blue portion pot (55g dry weight) of basmati rice.

Notes
Serves 4.
Calorie content 389 calories.
Fat content 4.6%.
You can use other vegetables in the sauce instead of the marrow and mushrooms, but be aware that this will change the fat and calorie content.

The healthy BBQ!

Recipe of the week 22nd August 2011

Well this week as next weekend is the August bank holiday weekend (in England anyway) I have decided to do BBQ food.  I made pork and apple burgers, chicken and chorizo sticks and a paprika pasta bake, for this BBQ.  All of these together, its less than 550 calories.

Pork and Apple Burgers

Ingredients 

400g minced pork

2 tbsp vegetable stock powder

2 eating apples, grated

1 tbsp chopped fresh sage

1 red onion, finely diced

1 red pepper, finely diced

Black pepper

Method

1. Put all the ingredients in a bowl, mix well, season with black pepper, and combine.  Divide into 4, and mould into burgers.

2. Cook on a hot BBQ, regularly turned, till throughly cooked.  To test the are cooked by, inserting a knife into the centre, if the bade comes out clean, they are cooked.

Notes

Serves 4.

Calorie content 180.

Fat content 4.8g.

These can also be grilled under a hot grill, if the weather isnt good enough!

Chicken and Chorizo sticks

Ingredients

1 chicken breast, chopped

1 lime, zest and juice.

2 tbsp light soy sauce

Thin chroizo slices

Method

1. Mix the lime zest, juice and soy sauce together.  Then add the chicken and marinade for at least 10 minutes, but ideally as long as possible.

2. Thread alternate pieces of chicken and chorizo onto the sticks.

3. Place on the BBQ and cook, until chicken cooked through.

Notes 

Serves 4.

Calorie content 89.

Fat content 3.8g.

If using wooden skewers remember to soak in water for at least 1hr to help prevent the wood burning.

If the weather isnt good enough for a BBQ, Cook in under the grill for 2-4 minutes turning frequently.

Paprika Pasta Salad

Ingredients 

350g pasta shapes

2 vegetable stock cubes

2 red peppers, cut into large slices

2 yellow peppers, cut into large slices

150ml virtually fa free fromage frais

1 tbsp paprika

1-2 tbsp of dried herbs

Method

1. Cook the pasta according to the packet instructions, with the 2 stock cubes for added flavour.

2. Place the pepper on the BBQ for 5-6minutes, until the peppers start to change colour.  Allow them to cool, and peel the skins off.

3. Mix the cooked pasta and peppers in a bowl.

4.  In another bowl mix the fromage frais and dried herbs, before adding to the pasta and peppers.  Mix until well combined.

5. Sprinkle the paprika over the top and serve.

Notes

Serve 6.

Calorie content 250

Fat content 2.2g

If the weather doesnt allow a BBQ, grill the peppers until the colour changes

Tandoori chicken

Recipe of the week: 15th August 2011.



Ingredients
1 skinless chicken breast
1 tsp tandoori powder
1 tbsp 3% fat natural yoghurt
Lemon juice

Method
1. Pre heat the oven at 200c.
2. Mix the tandoori powder and yoghurt with a small amount of lemon juice.
3. Make several cuts across the chicken and spread with the yoghurt mix.
4. Bake in the oven for 20 min until cooked through.
5. Serve.

Notes
Serves 1.
Calorie content 200.
Fat content 3g.
We had this with rice and seasonal vegetables.

Cheese burger

Recipe of the week: 8th August 2011


This is a recipe I found on the Rosemary Conley website, which I have then adapted.



Ingredients
400g lean beef mince

1 red onion, finely chopped
1 tbsp of dried mixed herbs
Vegetable stock cube
4 slices of red onion
4 thin slices of low fat cheese
4 burger baps
1 tbsp low fat mayonnaise
2 leaves of iceberg lettuce
2 tomatoes

Method
1. Pre heat a non stick frying pan.
2. In a food processor, mix the beef, onions, herbs and stock cube.  This can be done by hand, but doesnt work as well.
3. Divide into 4, and mould into burger shapes, cook in the frying pan, turning regularly to cook equally for 16 minutes.
4. Slice the 4 burger buns in half and spread them with the mayonnaise.  Add the cooked burger, then the cheese, onion, lettuce and tomato.  Serve.

Notes
Serves 4.
Calorie content 330.
Fat content 4.5g.
We served ours with low fat oven chips, but that will add to the calorie and fat content.

Spicy Cottage Pie

Recipe of the week: 1st August 2011

This recipe is a combination of our own cottage pie and a rosemary conley recipe, as the together we think they make THE best cottage pie!

Ingredients 

600g potatoes, peeled & chopped

1 white onion, cut into quarters

400g extra lean mince beef

1 red onion, diced

1 garlic clove, crushed

1 carrot, peeled and sliced

200g mushrooms, sliced

1 tbsp balti curry paste

1 beef knorr stock pot

1tsp of gravy granules

2 tbsp skimmed milk

300mls water

salt and black pepper

Method

1. Pre heat the oven to 200C, 400F or gas mark 6.  Pre heat a large non-stick frying pan.

2. Boil the potatoes with the white onion until soft.

3. Meanwhile, dry fry the mince in the non-stick pan until lightly browned.  Then tip the mince into a sieve and drain off the excess fat.

4. Return the mince to the pan, add the red onion, garlic, carrots and mushrooms and cook for 3-4 minutes, stirring in the balti paste while they are cooking.

5. Add water and bring to a gentle simmer, then add the gravy granules, stock pot and seasoning.  Simmer the mixture gently for 20 minutes to allow the sauce to thicken.

6.  Transfer the mixture to an ovenproof dish.

7.  Drain the potatoes, mash well, adding the skimmed milk and seasoning.

8.  Spread the mixture over the top of the meat, and rough it up with a fork.

9.  Bake for 20 minutes, until golden brown.

Notes

Calorie content 338.

Fat content 6g.

You can add cheese to the top of the mash before placing in the oven, however this will increase the calories and fat content.

We serve ours with seasonal veggies.

It serves 4.

Tomato Risotto

Recipe of the week: 25th July 2011

Ingredients 

1 red onion, diced

1 garlic clove crushed

100g arborio risotto rice

750ml vegetable stock

100g tomato passata

150g cherry tomatoes, halved

black pepper, and if you like salt

Method

1. Pre heat a non stick pan and dry fry the onion and garlic until soft.  Add the rice and gradually stir in the stock and passata until all the stock has been absorbed.

2.  Add the tomatoes and season to taste and cook for a further 5 minutes.

3.  Serve, we choose to served it with sugar snap peas, but it also works well with a salad.

Notes

Calorie content 266.

Fat content 3.2g.

You can add 2 tbsp low fat fromage frais to make the risotto more creamy, although this will increase the calories and fat content.

It serves 2.

Spicy mexican beef

Recipe of the week: 18th July 2011

Spicy Mexican Beef

.

Ingredients

400g rump steak, sliced (visible fat removed)

1 medium onion, diced

2 garlic cloves, crushed

1 green pepper, diced

200g mushrooms, sliced

2tbsp fajita spice mix

1tbsp mixed herbs

1tbsp light soy sauce

200g cherry tomatoes

100g cooked new potatoes, sliced

chilli sauce, for drizzling

Method

1. Pre heat a non stick pan, then dry fry onion, garlic and green pepper until soft.

2. Add the beef and lightly seal, then stir in the mushrooms, spice mix, herbs and soy sauce.

3.  Toss together, then add the cherry tomatoes and potatoes and heat through.

4. Serve drizzled with chilli sauce.

Notes

Calorie content: 192 (we served ours with 55g of rice, per person, and that increases the calories to 397)

Fat content: 1.6%

It serves 4.