Where possible I have made reference to the source of the recipe / products used.
Some individual items may show different calorie quantities in different recipes - this is because I've uploaded the recipe after using my iPhone app to scan things in to create the recipe and the product used on that night is slightly different to another occasion. As much as possible I try to keep it consistent.
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Marvellous mushroom Stroganoff
- as meal served with new potatoes & brocolli (340 calories)
RECIPE SERVES 3 x 135 calories or 2 x 205 calories or 1 x 410
180g white mushrooms (40)
125g shitake mushrooms (16)
160g chestnut mushrooms (21)
1 brown onion (40)
20g (1 heaped Tbs) plain flour (67)
6g butter (45)
1 pot Knorr 28g vege stock (28)
200mls low fat creme fraiches (153)
Directions:
1. Fry onions with butter until softened, add sliced mushrooms and cook until limp and browned. Remove from bowl and set aside.
2. Then in the same pan stir in vegetable stock (stir in any brown bits) bring to the boil and cook until mixture reduced by a third. Reduce heat to low and return mushrooms and onion to pan.
3. Remove pan from heat and stir together the creme fraiche and flower - blend into the mushrooms. Return pan to heat and cook on low heat just until sauce thickens. Stir in seasoning (and parsley if wish).
Marvellous mushroom Stroganoff
- as meal served with new potatoes & brocolli (340 calories)
RECIPE SERVES 3 x 135 calories or 2 x 205 calories or 1 x 410
180g white mushrooms (40)
125g shitake mushrooms (16)
160g chestnut mushrooms (21)
1 brown onion (40)
20g (1 heaped Tbs) plain flour (67)
6g butter (45)
1 pot Knorr 28g vege stock (28)
200mls low fat creme fraiches (153)
Directions:
1. Fry onions with butter until softened, add sliced mushrooms and cook until limp and browned. Remove from bowl and set aside.
2. Then in the same pan stir in vegetable stock (stir in any brown bits) bring to the boil and cook until mixture reduced by a third. Reduce heat to low and return mushrooms and onion to pan.
3. Remove pan from heat and stir together the creme fraiche and flower - blend into the mushrooms. Return pan to heat and cook on low heat just until sauce thickens. Stir in seasoning (and parsley if wish).
If I have a third of the serving then I'll have it with 150g new potatoes (108 calories) and a 10g nob of butter (74 calories) with some brocolli (24) - making it a lovely 340 calorie dish.
Alternatively have half serving (205) with 100g potatoes (70) with 5g butter (37) and brocolli = 336
We also love this with Medium Egg Noodles (50g nest = 158) or Spaghetti (40g dry = 145 calories)
Blog post here
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Sausage, Leek and mash
(317 calories), with condiments (366)
ONE SERVING:
Use two - three low calorie sausages (Weight Watchers are just 60 calories each) = 180
Two small leeks (150g) sliced and steamed (the steaming keeps their shape) = 35
One serving of Smash (30g dry) = 102
This meal provides 20g protein and just 4g fat
Optional condiments:
Gravy (just four teaspoons of made up Bisto gravy -20ml) = 8
Quorn meatballs & mash
- with the extras (350 calories)
SERVES ONE:
Quorn - Veggie Meatballs, 1/2 pack = 154
Instant Mashed Potato, 30 g + boiling water = 102
This is such a quick (but not nasty) meal!
The meatballs and spinach are microwaved, the mash is whisked with boiling water.
Blog post here
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Harrissa Chicken and baked potato
(350 calories)
100g Baked potato (77) - or boiled if short for time
Blog post here
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Sausage, Leek and mash
(317 calories), with condiments (366)
ONE SERVING:
Use two - three low calorie sausages (Weight Watchers are just 60 calories each) = 180
Two small leeks (150g) sliced and steamed (the steaming keeps their shape) = 35
One serving of Smash (30g dry) = 102
This meal provides 20g protein and just 4g fat
Optional condiments:
Gravy (just four teaspoons of made up Bisto gravy -20ml) = 8
1 Tbs (15g) Ketchup = 18
2 Tsp (10g) Salad Cream = 23
Blog post here
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Blog post here
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Quorn meatballs & mash
- with the extras (350 calories)
SERVES ONE:
Quorn - Veggie Meatballs, 1/2 pack = 154
Instant Mashed Potato, 30 g + boiling water = 102
Onion Gravy (Dry Weight), 5
g = 19
Bertolli - Light With Olive
Oil - Reduced Fat Spread 4.0 g = 14
Frozen Leaf Spinach, 150 g
= 33
Gorgonzola (Semi-Soft Blue
Veined Cheese), 7 g = 28This is such a quick (but not nasty) meal!
The meatballs and spinach are microwaved, the mash is whisked with boiling water.
Blog post here
========================================================================
Harrissa Chicken and baked potato
(350 calories)
100g Baked potato (77) - or boiled if short for time
150g skinless chicken breast (165) - lightly fried with:
10g tomato paste (10)
1/2 Tbs (7.5g) Harrissa paste (6)
Serve with 12g (approx quarter cup) grated low fat cheese (32)
With green salad of lettuce, cherry tomatoes and cucumber (30) and ranch dressing (30)
Optional extras to bring to 400 calorie meal:
Use 1/4 Tbs (7.5ml) Olive Oil (30 calories) when frying up the chicken (cubed)
Have 1tsp (5g) butter on potato (35 calories)
Blog post here
========================================================================
Butter bean, chorizo and paprika
(350 calories)
Found this recipe (from our Tesco supermarket voucher booklet - thank you!) and modified slightly for a large serving of winter warming wonderfulness! Only takes 15min to prepare and 30min to cook.
RECIPE - serves SIX: (350 cals per serving)
10ml Olive oil (82 cal)
225g chorizo, chopped (716 cals)
2 red onions (140g) chopped (140)
4 garlic cloves (16)
4tsp rosemary, finely chopped
3tsp paprika
2x400g tin peeled cherry tomatoes (280)
2x400g tin butter beans, drained (380)
2x400g tin cannellini beans, drained (420)
Two roasted red peppers, sliced (60)
Instructions
1. Heat oil (optional if you have non stick pan). Fry the chorizo over medium heat until crisp and brown. Remove with slotted spoon.
2. Fry onion for 8 minutes or until golden. Add the garlic, rosemary and paprika and fry for minute.
3. Pour in tomatoes, beans (remember to drain first!) and peppers. Fill a tomato tin with water and add to pan. Simmer for 15-20 minutes until stew thickens. Add chorizo and warm through (I counted out the pieces evenly as the pile is quite small compared to the huge pot of stew and wanted to have just two servings and freeze the rest).
Goes well with crusty bread (obviously extra calories and totally optional as this is wonderfully filling!)
Blog post here
========================================================================
Sticky BBQ Chicken and Sticky Balsamic salad
(360 calories)
Used Bird's Eye prepared chicken (busy full time working mum and all) = 155
Baked as per instructions (20 minutes)
Served with mushrooms (100g = 13 cals) microwaved for 5min with Tbs water and 1ts garlic puree (19cals)
Side salad: 44 cals
1/2 cup round lettuce (12 cals)
Half yellow bell pepper (10)
75g (about 8) Piccolo tomatoes (14)
75g (about 8cm length) cucumber (8)
Balsamic dressing: 131cals
1Tbs balsamic vinegar (17)
2tsp runny honey (40)
1/2 Tbs extra virgin olive oil (70)
1/2 tsp Dijon mustard (4)
Blog post here
========================================================================
Green Thai curry with Udon Noodles
(373 calories)
CURRY RECIPE serves 4 (270 each)
1tsp olive oil = 40
1 onion = 40
420g low fat chicken breast fillets = 575
300g Chestnut mushrooms = 48
300g Closed cup mushrooms = 40
3 Tbs green thai curry = 48
1 x 400ml tinned Light coconut milk = 292
Instructions:
Heat oil in large deep frying pan / dish, add finely chopped onion and fry for 2-3 minutes until lightly brown, add the chopped chicken and cook 4-5 minutes until browned all over. Add the sliced mushrooms and cook for 3-4 minutes until lightly browned. Add the green thai curry paste, stirring well. Turn down the heat and slowly add the coconut milk (shake before opening tins as will be quiet watery). Simmer for 5 minutes.
Have with half serving of noodles (75g dry is 103 calories) = 373 meal
If cook three servings (150g each) of Udon noodles and divide into 4 servings (155 each) = 425
Alternative option: – have two tins of coconut milk for a more soupy result bringing curry serving to 345 each and if make with larger serving of noodles (155) = 500 calorie meal.
If having with Udon noodles either cook as instructed while curry simmers or add to the dish after the coconut milk. I tend to cook separately just to aid with working out the serving sizes more accurately and will then put noodles at bottom of large bowl to put sauce on top.
Sorry no blog post yet
========================================================================
Tarragon chicken
(220 calories), with rice (150) = 370 meal
RECIPE FOR THREE:
(From Edmond's cook book - NZ)
360g chicken fillets (low fat) = 374
1tsp olive oil = 40
1 small onion = 28
1 garlic clove = 4
1tsp (5g) plain flour = 17
125ml low cal wine = 75
½ cup liquid chicken stock = 13
Dried tarragon
¼ cup (70g) Low fat crème fraiche = 54
1 egg yolk = 54
Salt & pepper
Instructions:
Remove skin and fat from chicken.
Heat oil in large frying pan, add onion and garlic. Cook until onion is clear. Stir in flour and cook till frothy. Gradually add wine and stock. Bring to the boil, stirring constantly.
Add chicken and tarragon to the pan. Cover, reduce heat then simmer gently for 15 minutes (or till juices run clear when tested).
Remove chicken from pan and keep warm. Bring liquid back to the boil and continue boiling until liquid is reduced by a quarter.
Remove from heat. Stir in creme fraiche and egg yolk.
Season with salt and pepper. Pour sauce over chicken
Serve with rice. 75g uncooked Basmati makes approx. 195g cooked = 265 calories
So, 42g uncooked makes approx. 110g cooked = 150 calories
Lovely with Brocolli!
That's hardly worth counting as it takes as many calories for your body to process the nutrient rice vegetable as it provides. If you're a stickler then it's 10 calories for 28g (one flower)
Alternative - make as a two serving dish (330 each) so with rice = 480 meal
Blog post here
========================================================================
Parsnip & Carrot Frittata
(380 calories)
RECIPE SERVES TWO:
250g Parsnips = 165
130g Carrots = 48
1tsp olive oil =40
½ red onion = 22
Large red pepper = 50
140g mushrooms = 30
2 garlic cloves = 8
2 spring onions = 10
3 medium eggs = 270
20mls skimmed milk = 7
2 Light cheese slices (Leerdamer = 55 each) = 110
Instructions
Prep all the vegetables - chop the parsnips and carrots into small cubes, finely chop onion, dice peppers, slice mushrooms, crush garlic and slice spring onions. Par-boil the carrot and parsnip while preparing other vegetables. Drain them after about 5 minutes of boiling. Whisk the egg and milk together.
Heat a large skillet pan with the oil and add the onion and fry until translucent. Add peppers and mushrooms and cook for 2-3 minutes until softened. Add the par-boiled parsnips and carrots, stir in garlic and spring onion.
Evenly pour over the egg & milk mixture. Turn down the heat and allow to cook slowly. When the mixture begins to set lay the cheese on top (torn into large pieces first). When that starts to soften can then place under a grill to brown slightly.
Half of this whole pan is 380 calories.
Blog post here
========================================================================
Hairy Dieter’s Cassoulet
(395 calories)
These guys have done a great job losing weight by calorie counting. We’ve supported them by getting the book and are slowly trying out the recipes. We basically kept to their recipe for the cassoulet, using low fat sausages at 78 each (although some brands are as low as 60 each - saving 18 cals a serving). We used the wine but without it that saves another 19 cals each. I only had smaller tins of beans in the cupboard so used 240g instead of 400g of the cannellini and butter beans. If the full quota was used it would have been an extra 53 calories a serving. Still only makes it a 450 meal.
This is a wonderful dish to freeze and reheat. It doesn’t need anything on the side but could be served with some new potatoes (100g = 70) for a more hearty winter meal.
RECIPE SERVES SIX (395):
1/2 tsp sunflower oil = 15
6 sausages, at least 85% meat (Tesco Light Cumberland 78 each) = 465
4 celery sticks (100g) = 7
3 carrots (200g) = 88
2 onions, halved and sliced = 92
6 boneless, skinless chicken thighs (about 400g with fat removed) = 644
2 garlic cloves, crushed =8
200 g/7oz piece smoked lean gammon, trimmed and cut into 2cm/1in cubes = 280
2 x 400g/14oz cans chopped tomatoes = 176
150 ml/5fl oz red wine (or water) = 103 (or nothing, saving 19 cals pp)
1 tsp caster sugar = 20
1 tsp dried chilli flakes
1 bay leaf
4 to 5 bushy sprigs fresh thyme
240 g/14oz can cannellini beans in water, drained and rinsed = 218 (400g = 364)
240 g/14oz can butter beans in water, drained and rinsed = 252 (400g = 420)
freshly ground black pepper
[garnish]
handful fresh flatleaf parsley
1/2 large orange, zest only, finely grated = 2 calories a teaspoon
Blog post here
========================================================================
Pork medallions on creamy sauce
with potatoes and brocolli (400 calories)
MAIN RECIPE (serves two) = 312 cals each (meal with sides is 400 each):
1tsp (5ml) Olive oil (30)
2tsp (10g) Plain flour (33)
300g Pork Fillet Medallions (315 cals)
Small red onion diced (31)
100g mushrooms sliced (16)
Half small apple sliced (36)
Apple juice - approx 100ml (substitute with water if high cal) (45)
Creme fraiche or extra light cream cheese (100)
Mix the plain flour with 1tsp paprika, cover the medallions with this flour mix and fry in a non stick frying pan with 1/2 tsp olive oil. Approx 3min each side so brown on both sides. Set aside.
Wipe frying pan then use other half tsp olive oil and lightly fry the diced red onion, add mushrooms, apple and juice. Fry for further 2 min then add creme fraiche / cream cheese. Mix well.
Optional extras to bring to 400 calorie meal:
Use 1/4 Tbs (7.5ml) Olive Oil (30 calories) when frying up the chicken (cubed)
Have 1tsp (5g) butter on potato (35 calories)
Blog post here
========================================================================
Butter bean, chorizo and paprika
(350 calories)
Found this recipe (from our Tesco supermarket voucher booklet - thank you!) and modified slightly for a large serving of winter warming wonderfulness! Only takes 15min to prepare and 30min to cook.
RECIPE - serves SIX: (350 cals per serving)
10ml Olive oil (82 cal)
225g chorizo, chopped (716 cals)
2 red onions (140g) chopped (140)
4 garlic cloves (16)
4tsp rosemary, finely chopped
3tsp paprika
2x400g tin peeled cherry tomatoes (280)
2x400g tin butter beans, drained (380)
2x400g tin cannellini beans, drained (420)
Two roasted red peppers, sliced (60)
Instructions
1. Heat oil (optional if you have non stick pan). Fry the chorizo over medium heat until crisp and brown. Remove with slotted spoon.
2. Fry onion for 8 minutes or until golden. Add the garlic, rosemary and paprika and fry for minute.
3. Pour in tomatoes, beans (remember to drain first!) and peppers. Fill a tomato tin with water and add to pan. Simmer for 15-20 minutes until stew thickens. Add chorizo and warm through (I counted out the pieces evenly as the pile is quite small compared to the huge pot of stew and wanted to have just two servings and freeze the rest).
Goes well with crusty bread (obviously extra calories and totally optional as this is wonderfully filling!)
Blog post here
========================================================================
Sticky BBQ Chicken and Sticky Balsamic salad
(360 calories)
Used Bird's Eye prepared chicken (busy full time working mum and all) = 155
Baked as per instructions (20 minutes)
Served with mushrooms (100g = 13 cals) microwaved for 5min with Tbs water and 1ts garlic puree (19cals)
Side salad: 44 cals
1/2 cup round lettuce (12 cals)
Half yellow bell pepper (10)
75g (about 8) Piccolo tomatoes (14)
75g (about 8cm length) cucumber (8)
Balsamic dressing: 131cals
1Tbs balsamic vinegar (17)
2tsp runny honey (40)
1/2 Tbs extra virgin olive oil (70)
1/2 tsp Dijon mustard (4)
Blog post here
========================================================================
Green Thai curry with Udon Noodles
(373 calories)
CURRY RECIPE serves 4 (270 each)
1tsp olive oil = 40
1 onion = 40
420g low fat chicken breast fillets = 575
300g Chestnut mushrooms = 48
300g Closed cup mushrooms = 40
3 Tbs green thai curry = 48
1 x 400ml tinned Light coconut milk = 292
Instructions:
Heat oil in large deep frying pan / dish, add finely chopped onion and fry for 2-3 minutes until lightly brown, add the chopped chicken and cook 4-5 minutes until browned all over. Add the sliced mushrooms and cook for 3-4 minutes until lightly browned. Add the green thai curry paste, stirring well. Turn down the heat and slowly add the coconut milk (shake before opening tins as will be quiet watery). Simmer for 5 minutes.
Have with half serving of noodles (75g dry is 103 calories) = 373 meal
If cook three servings (150g each) of Udon noodles and divide into 4 servings (155 each) = 425
Alternative option: – have two tins of coconut milk for a more soupy result bringing curry serving to 345 each and if make with larger serving of noodles (155) = 500 calorie meal.
If having with Udon noodles either cook as instructed while curry simmers or add to the dish after the coconut milk. I tend to cook separately just to aid with working out the serving sizes more accurately and will then put noodles at bottom of large bowl to put sauce on top.
Sorry no blog post yet
========================================================================
Tarragon chicken
(220 calories), with rice (150) = 370 meal
RECIPE FOR THREE:
(From Edmond's cook book - NZ)
360g chicken fillets (low fat) = 374
1tsp olive oil = 40
1 small onion = 28
1 garlic clove = 4
1tsp (5g) plain flour = 17
125ml low cal wine = 75
½ cup liquid chicken stock = 13
Dried tarragon
¼ cup (70g) Low fat crème fraiche = 54
1 egg yolk = 54
Salt & pepper
Instructions:
Remove skin and fat from chicken.
Heat oil in large frying pan, add onion and garlic. Cook until onion is clear. Stir in flour and cook till frothy. Gradually add wine and stock. Bring to the boil, stirring constantly.
Add chicken and tarragon to the pan. Cover, reduce heat then simmer gently for 15 minutes (or till juices run clear when tested).
Remove chicken from pan and keep warm. Bring liquid back to the boil and continue boiling until liquid is reduced by a quarter.
Remove from heat. Stir in creme fraiche and egg yolk.
Season with salt and pepper. Pour sauce over chicken
Serve with rice. 75g uncooked Basmati makes approx. 195g cooked = 265 calories
So, 42g uncooked makes approx. 110g cooked = 150 calories
Lovely with Brocolli!
That's hardly worth counting as it takes as many calories for your body to process the nutrient rice vegetable as it provides. If you're a stickler then it's 10 calories for 28g (one flower)
Alternative - make as a two serving dish (330 each) so with rice = 480 meal
Blog post here
========================================================================
Parsnip & Carrot Frittata
(380 calories)
RECIPE SERVES TWO:
250g Parsnips = 165
130g Carrots = 48
1tsp olive oil =40
½ red onion = 22
Large red pepper = 50
140g mushrooms = 30
2 garlic cloves = 8
2 spring onions = 10
3 medium eggs = 270
20mls skimmed milk = 7
2 Light cheese slices (Leerdamer = 55 each) = 110
Instructions
Prep all the vegetables - chop the parsnips and carrots into small cubes, finely chop onion, dice peppers, slice mushrooms, crush garlic and slice spring onions. Par-boil the carrot and parsnip while preparing other vegetables. Drain them after about 5 minutes of boiling. Whisk the egg and milk together.
Heat a large skillet pan with the oil and add the onion and fry until translucent. Add peppers and mushrooms and cook for 2-3 minutes until softened. Add the par-boiled parsnips and carrots, stir in garlic and spring onion.
Evenly pour over the egg & milk mixture. Turn down the heat and allow to cook slowly. When the mixture begins to set lay the cheese on top (torn into large pieces first). When that starts to soften can then place under a grill to brown slightly.
Half of this whole pan is 380 calories.
Blog post here
========================================================================
Hairy Dieter’s Cassoulet
(395 calories)
These guys have done a great job losing weight by calorie counting. We’ve supported them by getting the book and are slowly trying out the recipes. We basically kept to their recipe for the cassoulet, using low fat sausages at 78 each (although some brands are as low as 60 each - saving 18 cals a serving). We used the wine but without it that saves another 19 cals each. I only had smaller tins of beans in the cupboard so used 240g instead of 400g of the cannellini and butter beans. If the full quota was used it would have been an extra 53 calories a serving. Still only makes it a 450 meal.
This is a wonderful dish to freeze and reheat. It doesn’t need anything on the side but could be served with some new potatoes (100g = 70) for a more hearty winter meal.
RECIPE SERVES SIX (395):
1/2 tsp sunflower oil = 15
6 sausages, at least 85% meat (Tesco Light Cumberland 78 each) = 465
4 celery sticks (100g) = 7
3 carrots (200g) = 88
2 onions, halved and sliced = 92
6 boneless, skinless chicken thighs (about 400g with fat removed) = 644
2 garlic cloves, crushed =8
200 g/7oz piece smoked lean gammon, trimmed and cut into 2cm/1in cubes = 280
2 x 400g/14oz cans chopped tomatoes = 176
150 ml/5fl oz red wine (or water) = 103 (or nothing, saving 19 cals pp)
1 tsp caster sugar = 20
1 tsp dried chilli flakes
1 bay leaf
4 to 5 bushy sprigs fresh thyme
240 g/14oz can cannellini beans in water, drained and rinsed = 218 (400g = 364)
240 g/14oz can butter beans in water, drained and rinsed = 252 (400g = 420)
freshly ground black pepper
[garnish]
handful fresh flatleaf parsley
1/2 large orange, zest only, finely grated = 2 calories a teaspoon
Blog post here
========================================================================
Pork medallions on creamy sauce
with potatoes and brocolli (400 calories)
MAIN RECIPE (serves two) = 312 cals each (meal with sides is 400 each):
1tsp (5ml) Olive oil (30)
2tsp (10g) Plain flour (33)
300g Pork Fillet Medallions (315 cals)
Small red onion diced (31)
100g mushrooms sliced (16)
Half small apple sliced (36)
Apple juice - approx 100ml (substitute with water if high cal) (45)
Creme fraiche or extra light cream cheese (100)
Mix the plain flour with 1tsp paprika, cover the medallions with this flour mix and fry in a non stick frying pan with 1/2 tsp olive oil. Approx 3min each side so brown on both sides. Set aside.
Wipe frying pan then use other half tsp olive oil and lightly fry the diced red onion, add mushrooms, apple and juice. Fry for further 2 min then add creme fraiche / cream cheese. Mix well.
Lay medallions on top and allow to simmer for 10min
Goes great with new potatoes (100g = 70 cals) and Brocolli (3/4 cup = 18 cals)
Alternative compliment: Green salad with avocado and ranch dressing
Goes great with new potatoes (100g = 70 cals) and Brocolli (3/4 cup = 18 cals)
Alternative compliment: Green salad with avocado and ranch dressing
Blog post here (with sweet potatoes and asparagus)
========================================================================
Szechuan chicken
(255 calories), with rice (150) = 405
RECIPE FOR TWO:
200g Chicken fillets (low fat) = 208
80g Mangetout = 26
2 Salad tomoatoes = 30
Large Yellow Bell Pepper = 45
200g closed cup mushrooms = 26
125g Shitake mushrooms = 16
1tsp olive oil = 40
Szechuan sauce (Blue Dragon) = 118
80g Mangetout = 26
2 Salad tomoatoes = 30
Large Yellow Bell Pepper = 45
200g closed cup mushrooms = 26
125g Shitake mushrooms = 16
1tsp olive oil = 40
Szechuan sauce (Blue Dragon) = 118
Total = 255 calories.
Serve with rice. 75g uncooked Basmati makes approx. 195g cooked = 265 calories
So, 42g uncooked makes approx. 110g cooked = 150 calories
Preparation:
Dice the chicken, trim the ends from mangetout, slice tomatoes, chop pepper into 2cm squares, quarter / slice the mushrooms.
Get some water on the boil for your rice.
Cook:
Add rice to boiling water, stir and let it bubble away for 8 minutes.
Serve with rice. 75g uncooked Basmati makes approx. 195g cooked = 265 calories
So, 42g uncooked makes approx. 110g cooked = 150 calories
Preparation:
Dice the chicken, trim the ends from mangetout, slice tomatoes, chop pepper into 2cm squares, quarter / slice the mushrooms.
Get some water on the boil for your rice.
Cook:
Add rice to boiling water, stir and let it bubble away for 8 minutes.
Stir-fry the chicken in the olive oil for 3 minutes until browned, add the mushrooms until brown (2min), add the pepper and mangetout until glistening / wilting slightly (2min) , add the sauce (and perhaps a little water) stir to heat and then finally add the tomatoes and stir in.
Blog post here
========================================================================
Coronation Chicken
(316 calories), served on lettuce with crackers (4 x 20 cals) =406
RECIPE SERVES THREE:
From Nigela Lawson
1tsp olive oil = 40
1/2 one finely chopped onion = 20
10 ml tomato puree =9
5 ml curry powder
10 ml lemon juice =2
1 Tbs apricot jam = 51
90g Light mayonnaise =252
360g cooked chicken = 376
100g deseeded grapes =69
20g flaked almonds =128
Instructions:
Precook the chicken or use leftovers or packed chicken
1.Cook the onion in a little oil. Till soft. Add the tomato puree and curry powder. Mix well.
2. Add lemon juice, apricot jam, and mayonnaise and mix well. Cut the cooked chicken into bite-sized pieces and put in a bowl with the grapes (de-seeded).
Blog post here
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Coronation Chicken
(316 calories), served on lettuce with crackers (4 x 20 cals) =406
RECIPE SERVES THREE:
From Nigela Lawson
1tsp olive oil = 40
1/2 one finely chopped onion = 20
10 ml tomato puree =9
5 ml curry powder
10 ml lemon juice =2
1 Tbs apricot jam = 51
90g Light mayonnaise =252
360g cooked chicken = 376
100g deseeded grapes =69
20g flaked almonds =128
Instructions:
Precook the chicken or use leftovers or packed chicken
1.Cook the onion in a little oil. Till soft. Add the tomato puree and curry powder. Mix well.
2. Add lemon juice, apricot jam, and mayonnaise and mix well. Cut the cooked chicken into bite-sized pieces and put in a bowl with the grapes (de-seeded).
3. Pour mayonnaise sauce over, and mix together. Toast the flaked almonds and sprinkle over.
Serve with salad or rice (100g cooked = 130) or cold pasta (100g cooked = 150) or crackers (20 each)
(sorry no blog post yet)
========================================================================
Beef stir-fry on Egg noodles
(410 calories)
RECIPE SERVES THREE (Beef stir fry 252 each, 50g dry Egg Noodles 158 each)
1tsp (5ml) Olive Oil (39)
1 Red Onion (44)
350g Beef strips for stir fry (385)
130g Chesnut Mushrooms (17)
1 pack Tesco Stir Fry Medley - Babycorn, Snap Peas, Spring Onion, Brocolli, Chilli (120)
1 pack Sainsbury's Teriyaki & Ginger Stir Fry Sauce (152)
Boil water for noodles.
Stir fry onion in the oil until soft, add beef until browned.
Place Egg noodles in boiling water and cook for 4 mins
Add mushrooms to beef and stir fry till browned, add vegetables (except spring onion) and fry till softened. Add sauce and spring onions.
Makes three servings
Blog post here (wonky photo)
========================================================================
Seared Tuna with courgettes & capers
(416 calories)
RECIPE SERVES 2:
3 tsp olive oil = 120
2 Tuna steaks (about 150g each) = 410
3 garlic cloves = 12
2 tbsp pine nuts = (25g) 174
2 large courgettes = 36
200 g cherry tomatoes = 36
5 tbsp capers in salt – rinsed = 25
60 g pitted green olives, halved = 80
1 tbsp fresh thyme leaves, chopped
Salt & pepper
Instructions
1. Heat 1tsp olive oil in large frying pan and cook tuna over medium heat for two minutes each side. Remove from heat.
2. Heat remaining oil (2 tsp) in second frying pan and fry the garlic, pine nuts and courgettes for three to four minutes over high heat. Add in cherry tomatoes, capers, olives thyme and season. Cook further minute
3. Spoon courgettes mixture over tuna and return pan to medium heat. Cook tuna for further five minutes, uncovered to allow fish to absorb flavour
416 calorie meal (205 calories per 150g steak fried in 1tsp oil, 211 calories for topping per person)
Blog post here
========================================================================
Smoked Cod and Scallops on Mustard Mash
(417 caliries)
Such an easy, tasty, light yet filling dish!
Single serving:
145g Smoked Cod Loin (140)
85g (approx 3) Raw Scallops (90)
150g New Potatoes (105)
20ml skimmed milk (7)
1tsp whole grain mustard (10)
125g Asparagus spears (35)
1/2 tsp olive oil (15)
10g (2 tsps) low fat salad cream (15)
Instructions
1. Boil the new potatoes.
2. Heat the oil in large non-stick pan and lightly fry the cod and scallops
3. Place asaparagus in steamer over the boiling potatoes
4. When potatoes are cooked - mash with milk and mustard
5. Serve with the cod placed on top of the mash and with salad cream on side.
Blog post here
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Chicken & Mushroom Risotto
(420 calories)
RECIPE (Jamie Oliver) serves four:
10g light spread = 35
1 onion = 42
350g Low fat chicken = 364
180g uncooked Risotto Rice = 628
100ml low calorie wine = 60
300g Chestnut mushrooms = 40
1 litre chicken stock (2 pottles Knorr = 53) – made up with boiling water and have simmering on side
10g Parmesan cheese (to serve) = 40
Instructions (as per Jamie Oliver recipe)
Gently fry onion in the ‘butter’ (original recipe suggests 50g!! but that’s not necessary).
Add the chicken and brown (3-4 min)
Add the rice and mix well to allow soak up juices
Pour in half wine (50ml) and heat through
Add chopped Mushrooms and stir, fry for 3-4min until browned
Then – one laddle at a time, letting the stock to reduce each time – add the prepared stock. This takes about half an hour if you do it nice a slowly and allow the rice to really bulk up so it’s nice a squishy.
Lastly add the remaining wine and turn the heat up a little to burn off the alcohol.
Allow to stand for 1 minute.
Serve with sprinkling of parmesan (10g is plenty for four people – about half teaspoon each) and lots of ground black pepper and salt.
Blog post here (wonky photo)
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Bolognese sauce
(218 calories), served with spaghetti (150) & low fat cheese (61) = 430 meal.
RECIPE SERVES 5 (easily) for 218 each
Large onion = 53
1tsp olive oil = 39
500g Extra lean mince = 620
1.5 Tbs (45g) Concentrated tomatoe puree = 41
400g tin of Chopped Tomatoes = 88
500g Passata (sieved tomatoes) = 125
160g (6 Tbs) Garden peas = 90
150g baby button mushrooms = 24
2 garlic cloves = 8
Thyme & Oregano, Salt & Pepper
Instructions [in brackets if cooking with spaghetti):
Fry the finely chopped onion in the olive oil (using non stick pan). Once lightly browned add the mince – breaking up and stirring – fry until browned evenly (5mins).
[While mince browning get a large pot of water on the boil with ½ tsp salt].
Add the puree, chopped tomatoes, passata to the mince and onion.
[Put the 210g dry spaghetti in the boiling water with a dash of oil- mix well to avoid sticking to bottom]
Add the garden peas (now if frozen otherwise after mushrooms) and the mushrooms.
[Put jug on to boil].
Simmer sauce 8 – 10 minutes. [Keep simmering while dealing with spaghetti].
[Drain spaghetti and rinse under boiling water. Place 5 portions on plate (42g dry = 130g cooked for 150 cals each)
Serve 5 portions of Bolognese sauce (about two large ladels each).
Sprinkle with grated low fat cheese (20g = 61cals, which is about two good pinches)
Blog post here
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Peppery Pork Stir-fry on Egg Noodles
(430 calories)
SERVES TWO:
250g Low-fat Pork (diced) = 280
125g Shitake Mushrooms (sliced) = 16
150g Closed cup mushrooms (quartered) = 31
160g Mangetout (ends trimmed) = 52
Bunch spring onions (sliced) = 12
Half brown onion (finely chopped) = 20
Whole red bell pepper (diced) = 30
1Tbs (15ml) Soy sauce = 13
1tsp (5ml) Groundnut oil = 41
1tsp (5ml) Sesame oil = 41
1tsp (5ml) Fish sauce = 3
1tsp (5ml) Encona (hot pepper sauce) = 2
100g (two rounds) Egg noodles = 316
Instructions:
Heat dribble (half teaspoon) groundnut oil in large non-stick frying pan / wok. Add pork and fry until golden brown and cooked - set aside.
Cook egg noodles as instructed (usually takes 4minutes in boiling water)
Heat remaining groundnut oil in the pan and add chopped brown onion, cook till softened, add red peppers, fry for one minute, add mushrooms and cook until softened, add sauces (encona to taste), add mangetout and spring onions and heat through.
Serve on noodles (or rice equivalent in calories).
Blog post here
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Pork, rice and dill fraiche
(460 calories)
Another beautiful hubby creation. A bit calorific with the rice - surprising how much of a calorie impact it has but then I reassure myself that 'they' say that basmati / brown / wild rice are part of the 'good carb' category - especially when combined with 'good proteins' and 'good fats'. So I usually has this meal with more rice and just enjoy it!
ONE SERVING:
1/2 Tbs Groundnut oil (60)
1/2 Tbs soy sauce (5)
1/2 tsp sesame oil (20)
1/4 onion (10)
1tsp Garlic purée (18)
Dill
Bay leaves x2
Salt & pepper
3 Pork medallions (155)
- seasoned with salt and pepper
- fried in half the oil with tsp soy sauce and the onion.
- once largely cooked add splashes of water to steam off and deglaze
35g (uncooked) Basmati rice (123)
- boiled with bay leaves for aromatic touch
80g (one bulb) Pak Choi (13)
- steamed / par boiled
60g (half punnet) Shiitake mushrooms (10)
- stir fried with other half groundnut oil and pepper. Add Pak choi with rest soy sauce and sesame oil (for last minute of frying)
20ml Creme Fraiche (42)
- mixed with garlic purée and 2Tbs chopped dill.
Blog post here
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Scallop stir-fry
(325 calories) plus rice (150) or noodles (158) = 475 meal
Such a delicate flavour and quick to make. The carrots and mushrooms went beautifully with the scallops.
2 large or 6 small scallops = 224
140g chestnut mushrooms = 22
40g mangetout = 30
1/3 carrot = 8
1tsp garlic paste = 12
1tsp olive oil = 41
1tsp dark soy sauce = 5
42g uncooked rice (110g cooked) or 50g dry egg noodles = 150 / 158
Cook rice / noodles as per instructions
Chop the mushrooms and thinly slice the carrot, take tips off the mangetout
Rinse scallops
Heat olive oil in frying pan
Stir-fry the hard veggies and scallops first, then add the mushrooms and then garlic and soy
Serve on rice / noodles
Blog post here
Serve with salad or rice (100g cooked = 130) or cold pasta (100g cooked = 150) or crackers (20 each)
(sorry no blog post yet)
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Beef stir-fry on Egg noodles
(410 calories)
RECIPE SERVES THREE (Beef stir fry 252 each, 50g dry Egg Noodles 158 each)
1tsp (5ml) Olive Oil (39)
1 Red Onion (44)
350g Beef strips for stir fry (385)
130g Chesnut Mushrooms (17)
1 pack Tesco Stir Fry Medley - Babycorn, Snap Peas, Spring Onion, Brocolli, Chilli (120)
1 pack Sainsbury's Teriyaki & Ginger Stir Fry Sauce (152)
Boil water for noodles.
Stir fry onion in the oil until soft, add beef until browned.
Place Egg noodles in boiling water and cook for 4 mins
Add mushrooms to beef and stir fry till browned, add vegetables (except spring onion) and fry till softened. Add sauce and spring onions.
Makes three servings
Blog post here (wonky photo)
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Seared Tuna with courgettes & capers
(416 calories)
RECIPE SERVES 2:
3 tsp olive oil = 120
2 Tuna steaks (about 150g each) = 410
3 garlic cloves = 12
2 tbsp pine nuts = (25g) 174
2 large courgettes = 36
200 g cherry tomatoes = 36
5 tbsp capers in salt – rinsed = 25
60 g pitted green olives, halved = 80
1 tbsp fresh thyme leaves, chopped
Salt & pepper
Instructions
1. Heat 1tsp olive oil in large frying pan and cook tuna over medium heat for two minutes each side. Remove from heat.
2. Heat remaining oil (2 tsp) in second frying pan and fry the garlic, pine nuts and courgettes for three to four minutes over high heat. Add in cherry tomatoes, capers, olives thyme and season. Cook further minute
3. Spoon courgettes mixture over tuna and return pan to medium heat. Cook tuna for further five minutes, uncovered to allow fish to absorb flavour
416 calorie meal (205 calories per 150g steak fried in 1tsp oil, 211 calories for topping per person)
Blog post here
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Smoked Cod and Scallops on Mustard Mash
(417 caliries)
Such an easy, tasty, light yet filling dish!
Single serving:
145g Smoked Cod Loin (140)
85g (approx 3) Raw Scallops (90)
150g New Potatoes (105)
20ml skimmed milk (7)
1tsp whole grain mustard (10)
125g Asparagus spears (35)
1/2 tsp olive oil (15)
10g (2 tsps) low fat salad cream (15)
Instructions
1. Boil the new potatoes.
2. Heat the oil in large non-stick pan and lightly fry the cod and scallops
3. Place asaparagus in steamer over the boiling potatoes
4. When potatoes are cooked - mash with milk and mustard
5. Serve with the cod placed on top of the mash and with salad cream on side.
Blog post here
========================================================================
Chicken & Mushroom Risotto
(420 calories)
RECIPE (Jamie Oliver) serves four:
10g light spread = 35
1 onion = 42
350g Low fat chicken = 364
180g uncooked Risotto Rice = 628
100ml low calorie wine = 60
300g Chestnut mushrooms = 40
1 litre chicken stock (2 pottles Knorr = 53) – made up with boiling water and have simmering on side
10g Parmesan cheese (to serve) = 40
Instructions (as per Jamie Oliver recipe)
Gently fry onion in the ‘butter’ (original recipe suggests 50g!! but that’s not necessary).
Add the chicken and brown (3-4 min)
Add the rice and mix well to allow soak up juices
Pour in half wine (50ml) and heat through
Add chopped Mushrooms and stir, fry for 3-4min until browned
Then – one laddle at a time, letting the stock to reduce each time – add the prepared stock. This takes about half an hour if you do it nice a slowly and allow the rice to really bulk up so it’s nice a squishy.
Lastly add the remaining wine and turn the heat up a little to burn off the alcohol.
Allow to stand for 1 minute.
Serve with sprinkling of parmesan (10g is plenty for four people – about half teaspoon each) and lots of ground black pepper and salt.
Blog post here (wonky photo)
========================================================================
Quiche and vegetables
(422 calories)
Weight Watchers bacon & leek quiche (257 cals) - baked as instructions
Tray (200g) of long stem broccoli (50 calories) - steamed
150g mushrooms (about 20 calories) - sliced and micowaved for 5 minutes with a dob (10g) of butter (75) and tsp garlic purée (20 cals).
(422 calories)
Weight Watchers bacon & leek quiche (257 cals) - baked as instructions
Tray (200g) of long stem broccoli (50 calories) - steamed
150g mushrooms (about 20 calories) - sliced and micowaved for 5 minutes with a dob (10g) of butter (75) and tsp garlic purée (20 cals).
Lovely meal full of protein and complex nutrient carbs. The bit of butter a nice treat - and actually when combined with the right food the fat compliments the others to aid the body's digestion of it (or so 'they' say).
Blog post here
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Blog post here
========================================================================
Bolognese sauce
(218 calories), served with spaghetti (150) & low fat cheese (61) = 430 meal.
RECIPE SERVES 5 (easily) for 218 each
Large onion = 53
1tsp olive oil = 39
500g Extra lean mince = 620
1.5 Tbs (45g) Concentrated tomatoe puree = 41
400g tin of Chopped Tomatoes = 88
500g Passata (sieved tomatoes) = 125
160g (6 Tbs) Garden peas = 90
150g baby button mushrooms = 24
2 garlic cloves = 8
Thyme & Oregano, Salt & Pepper
Instructions [in brackets if cooking with spaghetti):
Fry the finely chopped onion in the olive oil (using non stick pan). Once lightly browned add the mince – breaking up and stirring – fry until browned evenly (5mins).
[While mince browning get a large pot of water on the boil with ½ tsp salt].
Add the puree, chopped tomatoes, passata to the mince and onion.
[Put the 210g dry spaghetti in the boiling water with a dash of oil- mix well to avoid sticking to bottom]
Add the garden peas (now if frozen otherwise after mushrooms) and the mushrooms.
[Put jug on to boil].
Simmer sauce 8 – 10 minutes. [Keep simmering while dealing with spaghetti].
[Drain spaghetti and rinse under boiling water. Place 5 portions on plate (42g dry = 130g cooked for 150 cals each)
Serve 5 portions of Bolognese sauce (about two large ladels each).
Sprinkle with grated low fat cheese (20g = 61cals, which is about two good pinches)
Blog post here
========================================================================
Peppery Pork Stir-fry on Egg Noodles
(430 calories)
SERVES TWO:
250g Low-fat Pork (diced) = 280
125g Shitake Mushrooms (sliced) = 16
150g Closed cup mushrooms (quartered) = 31
160g Mangetout (ends trimmed) = 52
Bunch spring onions (sliced) = 12
Half brown onion (finely chopped) = 20
Whole red bell pepper (diced) = 30
1Tbs (15ml) Soy sauce = 13
1tsp (5ml) Groundnut oil = 41
1tsp (5ml) Sesame oil = 41
1tsp (5ml) Fish sauce = 3
1tsp (5ml) Encona (hot pepper sauce) = 2
100g (two rounds) Egg noodles = 316
Instructions:
Heat dribble (half teaspoon) groundnut oil in large non-stick frying pan / wok. Add pork and fry until golden brown and cooked - set aside.
Cook egg noodles as instructed (usually takes 4minutes in boiling water)
Heat remaining groundnut oil in the pan and add chopped brown onion, cook till softened, add red peppers, fry for one minute, add mushrooms and cook until softened, add sauces (encona to taste), add mangetout and spring onions and heat through.
Serve on noodles (or rice equivalent in calories).
Blog post here
========================================================================
Pork, rice and dill fraiche
(460 calories)
Another beautiful hubby creation. A bit calorific with the rice - surprising how much of a calorie impact it has but then I reassure myself that 'they' say that basmati / brown / wild rice are part of the 'good carb' category - especially when combined with 'good proteins' and 'good fats'. So I usually has this meal with more rice and just enjoy it!
ONE SERVING:
1/2 Tbs Groundnut oil (60)
1/2 Tbs soy sauce (5)
1/2 tsp sesame oil (20)
1/4 onion (10)
1tsp Garlic purée (18)
Dill
Bay leaves x2
Salt & pepper
3 Pork medallions (155)
- seasoned with salt and pepper
- fried in half the oil with tsp soy sauce and the onion.
- once largely cooked add splashes of water to steam off and deglaze
35g (uncooked) Basmati rice (123)
- boiled with bay leaves for aromatic touch
80g (one bulb) Pak Choi (13)
- steamed / par boiled
60g (half punnet) Shiitake mushrooms (10)
- stir fried with other half groundnut oil and pepper. Add Pak choi with rest soy sauce and sesame oil (for last minute of frying)
20ml Creme Fraiche (42)
- mixed with garlic purée and 2Tbs chopped dill.
Blog post here
========================================================================
Scallop stir-fry
(325 calories) plus rice (150) or noodles (158) = 475 meal
Such a delicate flavour and quick to make. The carrots and mushrooms went beautifully with the scallops.
2 large or 6 small scallops = 224
140g chestnut mushrooms = 22
40g mangetout = 30
1/3 carrot = 8
1tsp garlic paste = 12
1tsp olive oil = 41
1tsp dark soy sauce = 5
42g uncooked rice (110g cooked) or 50g dry egg noodles = 150 / 158
Cook rice / noodles as per instructions
Chop the mushrooms and thinly slice the carrot, take tips off the mangetout
Rinse scallops
Heat olive oil in frying pan
Stir-fry the hard veggies and scallops first, then add the mushrooms and then garlic and soy
Serve on rice / noodles
Blog post here
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