tag:blogger.com,1999:blog-50141112416335344672024-03-19T06:41:40.389+02:00this blogger's healthy eating and lifestyle guidefor a simple approach to healthier eatingSphinxhttp://www.blogger.com/profile/17061426486920206531noreply@blogger.comBlogger728125tag:blogger.com,1999:blog-5014111241633534467.post-34590392310830297262011-08-08T10:21:00.000+02:002011-08-08T10:21:18.035+02:00Recipe from a reader<div style="text-align: right;">. </div>Here is a recipe that was sent to me as a comment – thanks, Anonymous! I haven’t had a chance to try it myself yet but thought I should edit and post it here anyway. We can all do with new disguises for chicken! Enjoy.<br />
<br />
<i>Hi all at abloggerscookbook.blogspot.com. </i><br />
<i><br />
</i><br />
<i>Here’s a chicken recipe for you all. What do you think? </i><br />
<b><i>Apple brandy chicken</i></b><br />
<i>Ingredients:</i><br />
<i>4 chicken breast halves </i><br />
<i>8 ounces sliced mushrooms </i><br />
<i>2 teaspoons olive oil </i><br />
<i>2 teaspoons butter </i><br />
<i>1/3 cup apple brandy, such as Apple Jack or Calvados</i><br />
<i>4 green onions, chopped </i><br />
<i>1/2 cup whipping cream or heavy cream </i><br />
<i>1 teaspoon fresh thyme leaves or 1/4 teaspoon dried leaf thyme </i><br />
<i><br />
</i><br />
<i>Preparation: </i><br />
<i>Flatten chicken; place chicken breast halves between pieces of plastic wrap and gently pound until thinned out and uniform in size. </i><br />
<i>Sprinkle with salt and pepper. </i><br />
<i>In a large heavy skillet, heat olive oil and butter over medium heat. Add chicken breasts. </i><br />
<i>Cook for about 5 minutes, until browned, then turn. </i><br />
<i>Add mushrooms and cook for about 5 minutes longer.</i><br />
<i>Add green onions and apple brandy and cook for another minute, until chicken is cooked through and mushrooms are tender. </i><br />
<i>Add cream and thyme; simmer until thickened. </i><br />
<i>Taste and add salt and pepper if needed. </i><br />
<i><br />
</i><br />
<i>See more at http://freerecipesforchicken.info/</i>Sphinxhttp://www.blogger.com/profile/17061426486920206531noreply@blogger.com0tag:blogger.com,1999:blog-5014111241633534467.post-7839857163447047722011-07-11T06:30:00.007+02:002011-07-11T06:30:04.609+02:00And now the work begins...I have been sharing my recipes with you for the last 78 weeks (390 recipes, plus a few extras), I do hope that you have tried some of them. I have updated all the recipe collections (link buttons on the right), but now the real work begins. Currently I am calculating the nutritional information for each recipe, and trying to pull all my writings and recipes into a cohesive package so that maybe I can get published.<br />
<br />
Please continue to visit and browse through the recipes posted here. Thank you to everyone who has visited and left comments, I really appreciate you taking the time.<br />
<br />
I wish you healthy eating.Sphinxhttp://www.blogger.com/profile/17061426486920206531noreply@blogger.com3tag:blogger.com,1999:blog-5014111241633534467.post-43442964494388309842011-07-08T06:00:00.002+02:002011-07-08T06:00:02.939+02:00Week 78 Day 5<span style="font-size: large;"><i><b>Pork ‘n’ beans</b></i></span><br />
Serves 4 : Very easy : Quick<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9uIU-KNorQ0Kt4QH9h1xhRH26OyviHQ9vzbLsBx0wfDM1jvGhqrAYpyVqQr4F4qHyLHmfcn47VyXfZUzOl8W9Obv6Y8L_Kbc_AK6VBGoKBuzJPAI536cwyov7-8LlK1MaaX8hYeDSUYL2/s1600/78porknbeans.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="140" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9uIU-KNorQ0Kt4QH9h1xhRH26OyviHQ9vzbLsBx0wfDM1jvGhqrAYpyVqQr4F4qHyLHmfcn47VyXfZUzOl8W9Obv6Y8L_Kbc_AK6VBGoKBuzJPAI536cwyov7-8LlK1MaaX8hYeDSUYL2/s200/78porknbeans.jpg" width="200" /></a></div><i><b>Ingredients</b></i><br />
½ tsp crushed garlic<br />
1 onion, chopped<br />
2 stalks celery, finely sliced<br />
1 tsp ground coriander<br />
400gm pork fillet, cut in chunks<br />
1 x 400gm tin chopped tomatoes<br />
2 Tblsp tomato paste<br />
1 x 400gm tin mixed beans, rinsed and drained<br />
1 green pepper, chopped<br />
4 naan breads, toasted and cut in fingers<br />
<br />
<i><b>Method</b></i><br />
Spray a large pan with non-stick cooking spray.<br />
Dry fry the onion, garlic and celery for 5 minutes.<br />
Add the coriander and meat.<br />
Cook, stirring, until the meat is sealed and the onion is beginning to brown.<br />
Now add the tomatoes and paste.<br />
Stir well, cover and simmer for 15 minutes.<br />
<br />
Add the beans and simmer for another 5 minutes.<br />
<br />
Serve with the naan fingers.Sphinxhttp://www.blogger.com/profile/17061426486920206531noreply@blogger.com0tag:blogger.com,1999:blog-5014111241633534467.post-19177642572554602852011-07-07T06:00:00.002+02:002011-07-07T06:00:05.979+02:00Week 78 Day 4<span style="font-size: large;"><i><b>Fish balti</b></i></span><br />
Serves 4 : Very easy : Quick<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPjQPZWsEuwLgEAHQWaVYEfqVSBhGxeE3ltUBIgO4Dt5zoGU2rmEAv4kojbB7A3GYiPTddD-AUKWhIu5pwE4C6g6VgCN-4-Txjh-fDhjxO91cNEedW_1KO9gRbFqlViQcWaeno9UfrmVFW/s1600/78fishbalti.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="145" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPjQPZWsEuwLgEAHQWaVYEfqVSBhGxeE3ltUBIgO4Dt5zoGU2rmEAv4kojbB7A3GYiPTddD-AUKWhIu5pwE4C6g6VgCN-4-Txjh-fDhjxO91cNEedW_1KO9gRbFqlViQcWaeno9UfrmVFW/s200/78fishbalti.jpg" width="200" /></a></div><i><b>Ingredients</b></i><br />
600gm white fish, cut in chunks<br />
1 onion, finely chopped<br />
½ tsp crushed garlic<br />
1 red chilli, finely chopped<br />
2 tsp crushed ginger<br />
2 tsp ground turmeric<br />
2 tsp ground cumin<br />
1 tsp sweet paprika<br />
1 x 400gm tin chopped tomatoes<br />
30ml fat free dried milk powder<br />
60ml water<br />
2 Tblsp chopped coriander<br />
1 Tblsp chopped mint<br />
4 Tblsp fat free plain yoghurt<br />
320gm basmati rice<br />
<br />
<i><b>Method</b></i><br />
Cook the rice in water (or chicken stock).<br />
Once cooked, drain and keep warm.<br />
<br />
Spray a large pan with non-stick cooking spray.<br />
Dry fry the onion, garlic, chilli and ginger for 3 – 4 minutes.<br />
Add the turmeric, cumin and paprika and cook for another minute.<br />
<br />
Mix the milk powder to a paste with the water and add to the pan.<br />
Tip in the tomatoes and stir well.<br />
Nestle the fish chunks in the sauce.<br />
Cover and simmer for 5 minutes.<br />
Stir through the fresh coriander and mint.<br />
<br />
Serve the balti on the rice, topped with yoghurt.Sphinxhttp://www.blogger.com/profile/17061426486920206531noreply@blogger.com0tag:blogger.com,1999:blog-5014111241633534467.post-9553982439850126542011-07-06T06:00:00.002+02:002011-07-06T06:00:04.294+02:00Week 78 Day 3<span style="font-size: large;"><i><b>Chilly night chicken </b></i></span><br />
Serves 4 : Very easy : Quick<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiioCfiH4kAlaIGwaBp7szZRaoRWkmIgllfVrY_iWGjhoM_kYf67xgyLhH9UsqIMnKV7HeWPFsSCCtB8lEdtH1SpD95JalKHC6jTxMK07diu3szMnMd0iedHwYNa8NZxbK4uA5XfiyN4EiF/s1600/78chillynightchicken.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="155" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiioCfiH4kAlaIGwaBp7szZRaoRWkmIgllfVrY_iWGjhoM_kYf67xgyLhH9UsqIMnKV7HeWPFsSCCtB8lEdtH1SpD95JalKHC6jTxMK07diu3szMnMd0iedHwYNa8NZxbK4uA5XfiyN4EiF/s200/78chillynightchicken.jpg" width="200" /></a></div><i><b>Ingredients</b></i><br />
3 skinless chicken breast fillets,<br />
cut into bite size pieces<br />
½ Tblsp rice wine vinegar<br />
1 onion, sliced<br />
1 stalk celery, sliced<br />
1 leek, sliced<br />
1 parsnip, sliced<br />
2 carrots, sliced<br />
3 courgettes, sliced<br />
1 cup frozen peas<br />
250ml chicken stock<br />
1 Tblsp cornflour, mixed to a paste with 2 Tblsp water<br />
<br />
300gm mashing potatoes<br />
200gm orange-fleshed sweet potatoes<br />
<br />
<i><b>Method</b></i><br />
Cut the potatoes into chunks and cook in lightly salted water.<br />
Once they are cooked, drain well and mash.<br />
Keep warm.<br />
<br />
Sprinkle the vinegar over the cut up chicken.<br />
Spray a large saucepan with non-stick cooking spray.<br />
Dry fry the onion, celery and leeks until the onion softens.<br />
Now add the chicken and stir fry until it is ‘sealed’.<br />
<br />
Tip the parsnip, carrot and courgettes into the saucepan.<br />
Stir while pouring in the stock.<br />
Cover and simmer for 15 minutes.<br />
Add the peas and the cornflour.<br />
Cook for another 5 minutes, stirring, until the sauce has thickened.<br />
<br />
Serve the chicken over the mash.<br />
<br />
<i>If you need extra warming, add ½ tsp chilli paste with the stock.</i>Sphinxhttp://www.blogger.com/profile/17061426486920206531noreply@blogger.com0tag:blogger.com,1999:blog-5014111241633534467.post-57009545975959120482011-07-05T06:00:00.005+02:002011-07-05T06:00:01.573+02:00Week 78 Day 2<span style="font-size: large;"><i><b>Basil ratatouille with pasta</b></i></span><br />
Serves 4 : Very easy : Very quick<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4t1wyq9D_LxzOiJQvybBjvxTwXIx4vST6XoejezAY6AbiCxRrOGO8-M2GgWc-RLr8A0Lv4hgseUtc7Q1QBID007MiD_EFI4L9LnGamXxqiq6HGPLhIIelvsiI1i5RUwu1PHamEU7W9NK8/s1600/78basilratatouille.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="144" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4t1wyq9D_LxzOiJQvybBjvxTwXIx4vST6XoejezAY6AbiCxRrOGO8-M2GgWc-RLr8A0Lv4hgseUtc7Q1QBID007MiD_EFI4L9LnGamXxqiq6HGPLhIIelvsiI1i5RUwu1PHamEU7W9NK8/s200/78basilratatouille.jpg" width="200" /></a></div><i><b>Ingredients</b></i><br />
240gm pasta shells<br />
1 onion, thinly sliced<br />
1 tsp crushed garlic (optional)<br />
1 large aubergine, chopped<br />
4 courgettes, sliced<br />
1 green pepper, chopped<br />
1 x 400gm can chopped tomatoes<br />
½ cup water (or veg stock)<br />
½ cup dry red wine<br />
2 Tblsp tomato paste<br />
<br />
3 Tblsp chopped fresh basil<br />
<br />
4 basil sprigs<br />
4 tsp grated parmesan<br />
<br />
<i><b>Method</b></i><br />
Cook the pasta in plenty of lightly salted water until al dente.<br />
Drain and keep warm.<br />
<br />
Spray a large sauce pan with non-stick cooking spray. <br />
Dry fry the onion and garlic until the onion is soft and is beginning to colour.<br />
Tip in the aubergine, courgettes and pepper and stir fry for 5 minutes.<br />
Now add the tomatoes, water, wine and tomato paste.<br />
Stir well, cover and simmer for 15 minutes.<br />
Stir through the chopped basil and the cooked pasta shells.<br />
<br />
Serve garnished with fresh basil sprigs and parmesan.Sphinxhttp://www.blogger.com/profile/17061426486920206531noreply@blogger.com0tag:blogger.com,1999:blog-5014111241633534467.post-48101273908506641802011-07-04T06:00:00.002+02:002011-07-04T06:00:09.847+02:00Week 78 Day 1<span style="font-size: large;"><i><b>Angelfish with green beans </b></i></span><br />
Serves 4 : Very easy : Takes a little longer<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEnNe8bwpzDeY3EmwF3xorYmhwHoFdCljZCETOduiNhRVGq6kdIJ7I0dU4MWGgQ8MsYFA-S-StK4XN8zprs2tanCSzjbSSDRiyMj_b0NaLhLCuKOGU8VfJIfFZIML3aqAo5vZZ9gkyCvPh/s1600/78angelfish.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="140" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEnNe8bwpzDeY3EmwF3xorYmhwHoFdCljZCETOduiNhRVGq6kdIJ7I0dU4MWGgQ8MsYFA-S-StK4XN8zprs2tanCSzjbSSDRiyMj_b0NaLhLCuKOGU8VfJIfFZIML3aqAo5vZZ9gkyCvPh/s200/78angelfish.jpg" width="200" /></a></div><i><b>Ingredients</b></i><br />
4 angelfish fillets<br />
Black pepper<br />
<br />
400gm green beans<br />
½ cup dried yellow split peas<br />
500gm mashing potatoes<br />
10gm butter<br />
<br />
2 Tblsp lemon juice<br />
½ tsp crushed garlic<br />
1 Tblsp olive oil<br />
<br />
4 tsp Hellmann’s low fat mayo<br />
Chopped parsley<br />
<br />
<i><b>Method</b></i><br />
Start the split peas in cold, unsalted water.<br />
Simmer for 30 – 40 minutes until soft.<br />
Drain and keep warm.<br />
<br />
Cook the potatoes in lightly salted water (<i>start in cold water*</i>).<br />
Drain well and mash with the butter.<br />
Keep warm.<br />
<br />
Steam the beans for 10 minutes.<br />
Drain and dress with the lemon juice, garlic and olive oil.<br />
Keep warm.<br />
<br />
Spray a large frying pan with non-stick cooking spray.<br />
Dry fry the fish, presentation side down, for 5 minutes.<br />
Turn and continue cooking for another 5 minutes, or until the fish flakes easily.<br />
Do not overcook or the fish will be dry.<br />
<br />
Serve the angelfish with the mash, beans and split peas.<br />
Garnish with low fat mayo and chopped parsley.<br />
<br />
<i>*Always start potatoes and pulses in cold water. Hot water will cook the outside of potatoes to a mush before the inside is done; pulses will stay hard and tough if the cooking water is started hot or salted.</i>Sphinxhttp://www.blogger.com/profile/17061426486920206531noreply@blogger.com0tag:blogger.com,1999:blog-5014111241633534467.post-4666504026990496232011-07-01T06:30:00.003+02:002011-07-01T06:30:02.002+02:00Link to .pdf file for Week 78<div style="text-align: right;"><span style="font-size: xx-small;">.</span></div>Go <a href="http://www.docstoc.com/docs/document-preview.aspx?doc_id=81771043">here</a> for the recipes and shopping list for Week 78.<br />
<div style="text-align: right;"><span style="font-size: xx-small;">.</span> </div>Sphinxhttp://www.blogger.com/profile/17061426486920206531noreply@blogger.com0tag:blogger.com,1999:blog-5014111241633534467.post-81904889981313712152011-07-01T06:00:00.001+02:002011-07-01T06:00:01.374+02:00Week 77 Day 5<span style="font-size: large;"><i><b>One pot casserole</b></i></span><br />
Serves 4 : Very easy : Quick<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlc57aVLr0OwQyY_l9qnvV540iakAEndyMXfsyuTEKPkHMA38QW_tlS5woQxcXblP-GmwFBZyaqqRm7G6LOKz3HfIAwC27XdCLHBSZlTN6FbWVyA7HrGL8EVLC79TWQK9w1j-e_ASqH3Pw/s1600/77onepotcasserole.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="154" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlc57aVLr0OwQyY_l9qnvV540iakAEndyMXfsyuTEKPkHMA38QW_tlS5woQxcXblP-GmwFBZyaqqRm7G6LOKz3HfIAwC27XdCLHBSZlTN6FbWVyA7HrGL8EVLC79TWQK9w1j-e_ASqH3Pw/s200/77onepotcasserole.jpg" width="200" /></a></div><i><b>Ingredients</b></i><br />
3 skinless chicken breasts, cut into bite size pieces<br />
1 red onion, chopped<br />
1 Dstsp Patak’s korma curry paste<br />
4 courgettes, sliced<br />
3 carrots, sliced<br />
200gm green beans, cut in ±2cm pieces<br />
1 red pepper, chopped<br />
750ml chicken stock<br />
½ white cabbage, shredded<br />
2 Tblsp chopped coriander<br />
<br />
320gm rice<br />
4 Tblsp fat free natural yoghurt<br />
4 tsp sweet chilli sauce<br />
<br />
<i><b>Method</b></i><br />
Cook the rice in lightly salted water.<br />
Once cooked, drain and keep warm.<br />
<br />
Spray a large saucepan with non-stick cooking spray.<br />
Dry fry the onion until it starts to soften.<br />
Add the chicken and continue frying until it is sealed and starting to brown.<br />
Now stir through the curry paste and continue cooking for a few minutes more.<br />
<br />
Add the courgettes, carrots, beans, pepper and stock.<br />
Cover and simmer for 20 minutes.<br />
Add the cabbage and 1Tblsp coriander and simmer for 5 minutes.<br />
<br />
Serve over the rice.<br />
Garnish with the yoghurt, sweet chilli sauce and the remaining coriander.<br />
<br />
<i>Even though there is curry paste in the recipe, the flavor is mild enough for children.</i>Sphinxhttp://www.blogger.com/profile/17061426486920206531noreply@blogger.com0tag:blogger.com,1999:blog-5014111241633534467.post-14829906249777872782011-06-30T06:00:00.001+02:002011-06-30T06:00:00.967+02:00Week 77 Day 4<span style="font-size: large;"><i><b>Warm pasta salad</b></i></span><br />
Serves 4 : Very easy : Quick<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDzQVYqbEoL5KQkPg1j1dtSBjdPNoaGGVMfz-RINU_D1bdOByrTWsiteHmgBnkFhNTUodQSwecsDSBSEJv-fBHDqR4SfhyphenhyphenJX5Oupq2diszCNuJwOeWiqlb4FDrjc8-GVQzIkjNnUmwjkLG/s1600/77warmpastasalad.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="148" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDzQVYqbEoL5KQkPg1j1dtSBjdPNoaGGVMfz-RINU_D1bdOByrTWsiteHmgBnkFhNTUodQSwecsDSBSEJv-fBHDqR4SfhyphenhyphenJX5Oupq2diszCNuJwOeWiqlb4FDrjc8-GVQzIkjNnUmwjkLG/s200/77warmpastasalad.jpg" width="200" /></a></div><i><b>Ingredients</b></i><br />
280gm penne pasta<br />
<br />
½ cup Hellmann’s low fat mayo<br />
2 Tblsp wholegrain mustard<br />
1 Tblsp fat free natural yoghurt<br />
1 Tblsp lemon juice<br />
½ cup sundried raisin tomatoes in oil<br />
½ red onion, finely chopped<br />
1 tsp crushed garlic<br />
12 black olives, chopped<br />
200gm wild rocket, <i>chiffonade</i><br />
<br />
<i><b>Method</b></i><br />
Rinse the raisin tomatoes well and put to soak in hot water while you:<br />
Prepare and combine all the other ingredients, except the pasta.<br />
Drain the tomatoes and chop.<br />
Add these to the sauce.<br />
<br />
Cook the pasta in plenty of water until al dente.<br />
Drain, reserving 2 Tblsp of the cooking water.<br />
Keep warm.<br />
<br />
Add the reserved cooking water to the sauce.<br />
Stir the sauce through the pasta.<br />
<br />
Serve with a green salad.Sphinxhttp://www.blogger.com/profile/17061426486920206531noreply@blogger.com0tag:blogger.com,1999:blog-5014111241633534467.post-10777159341280466472011-06-29T06:00:00.003+02:002011-06-29T06:00:04.522+02:00Week 77 Day 3<span style="font-size: large;"><i><b>Stuffed pork fillet </b></i></span><br />
Serves 4 : Easy : Quickish<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVH0NleOFJtzjc38ILSnMOCMjkCKr3-8X_g9pICpRegELoPAQTNlA5fxTqmkcDcyfEB3dMlwm52eHxUPqG8XWjVrnIUy6rY3qj-ogxbiHLnwxQZtORd4BGxilB2IHnnpQ3rZj0PmaGk_a1/s1600/77stuffed+pork+fillet.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="145" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVH0NleOFJtzjc38ILSnMOCMjkCKr3-8X_g9pICpRegELoPAQTNlA5fxTqmkcDcyfEB3dMlwm52eHxUPqG8XWjVrnIUy6rY3qj-ogxbiHLnwxQZtORd4BGxilB2IHnnpQ3rZj0PmaGk_a1/s200/77stuffed+pork+fillet.jpg" width="200" /></a></div><i><b>Ingredients</b></i><br />
400gm pork fillet, trimmed<br />
8 ready-to-eat prunes<br />
8 ready-to-eat apricots<br />
¼ cup port, sherry or brandy (optional)<br />
2 – 3 tsp Dijon mustard<br />
Fresh chopped parsley<br />
Ground black pepper, to taste<br />
1 red onion, cut in segments<br />
<br />
400gm baby potatoes<br />
2 large carrots, julienne<br />
1 head broccoli, broken into florets<br />
<br />
<i><b>Method</b></i><br />
Soak the apricots and prunes in the port for at least 8 hours.<br />
This step is not essential but just makes the dish a little bit special.<br />
<br />
Heat the oven to 200ºC.<br />
Spray an oven-proof dish with non-stick cooking spray.<br />
<br />
‘Butterfly’ the pork fillet and place between two sheets of plastic wrap.<br />
Hammer gently to about 1 ½ - 2 times the original width.<br />
Spread the cut side of the fillet with Dijon mustard.<br />
Stack the (soaked) prunes and apricots in pairs down the length of the pork.<br />
Roll the pork to enclose the fruit and place the roll on the prepared oven dish, cut side down.<br />
Press chopped parsley over the top and sides of the roll.<br />
Grind pepper all over the pork.<br />
Place the segmented onion around the pork.<br />
Cover with tin foil and bake for 30 – 35 minutes.<br />
Remove from the oven and allow to rest for 5 minutes before cutting into thick slices.<br />
<br />
Meanwhile, boil, steam or microwave the potatoes, carrots and broccoli until tender.<br />
<br />
Serve as shown in the photograph.Sphinxhttp://www.blogger.com/profile/17061426486920206531noreply@blogger.com0tag:blogger.com,1999:blog-5014111241633534467.post-73436626256815917592011-06-28T06:00:00.005+02:002011-06-28T06:00:00.511+02:00Week 77 Day 2<span style="font-size: large;"><i><b>Warm chicken salad with rice</b></i></span><br />
Serves 4 : Very easy : Very quick<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6ZGK0_Yf4gvbUrfmLQpUV7zspq7PuWCgl4XqdAvQaI5ORXqOzsDohQAXQKS0Darzbs9nHGORYLxQbUAz38vPLjZiwzij5Vx1Q9NF0X2Uh8qX64hFSWjWrzFvcI9Fs5Cl59I2m7Zic5vN7/s1600/77thai+chick+with+rice.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="157" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6ZGK0_Yf4gvbUrfmLQpUV7zspq7PuWCgl4XqdAvQaI5ORXqOzsDohQAXQKS0Darzbs9nHGORYLxQbUAz38vPLjZiwzij5Vx1Q9NF0X2Uh8qX64hFSWjWrzFvcI9Fs5Cl59I2m7Zic5vN7/s200/77thai+chick+with+rice.jpg" width="200" /></a></div><i><b>Ingredients</b></i><br />
3 skinless chicken breast fillets<br />
240gm basmati rice<br />
3 courgettes, grated<br />
2 carrots, grated<br />
4 spring onions thinly sliced<br />
1 red pepper cut in strips<br />
1 Tblsp chopped mint<br />
1 Tblsp chopped coriander<br />
1 tsp molasses<br />
2 tsp soy sauce<br />
1 tsp sesame oil<br />
1 Tblsp lime juice<br />
2 Tblsp sweet chilli sauce<br />
<br />
<i><b>Method</b></i><br />
Cook the rice until tender.<br />
Drain and keep warm.<br />
<br />
Heat the oven to 200ºc.<br />
Spray a baking tray with non-stick cooking spray.<br />
Split the chicken breasts horizontally and spray with non-stick spray.<br />
Bake the chicken for 20 minutes.<br />
<br />
Meanwhile, combine the molasses, soy, oil, juice and chilli sauce in a small bowl.<br />
Combine the prepared vegetables, mint and coriander in a large bowl.<br />
<br />
Using two forks, shred the cooked chicken breasts and add the pieces to the veg bowl.<br />
Pour over the dressing and toss well.<br />
<br />
Serve the salad with the rice.<br />
Garnish with extra coriander.Sphinxhttp://www.blogger.com/profile/17061426486920206531noreply@blogger.com0tag:blogger.com,1999:blog-5014111241633534467.post-6155169198236981722011-06-27T06:00:00.005+02:002011-06-27T06:00:04.979+02:00Week 77 Day 1<span style="font-size: large;"><i><b>Bean chowder</b></i></span><br />
Serves 4 : Very easy : Beans require soaking overnight<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1a1_9MW6QB9b5hGOQyj0vEUCLDInXY4tiXotTsv_wODnJWo7Tt2vQE9kVmKEzDh6bcMPWOXVBAu56nd1pRY59wcadE5ZdsvpIVHHcp5JpS1ydFmnBneR4D7A6OQXtjveIPYatuHPJVkCp/s1600/77beanchowder.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="148" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1a1_9MW6QB9b5hGOQyj0vEUCLDInXY4tiXotTsv_wODnJWo7Tt2vQE9kVmKEzDh6bcMPWOXVBAu56nd1pRY59wcadE5ZdsvpIVHHcp5JpS1ydFmnBneR4D7A6OQXtjveIPYatuHPJVkCp/s200/77beanchowder.jpg" width="200" /></a></div><i><b>Ingredients</b></i><br />
1 onion, chopped<br />
1 tsp crushed garlic<br />
1 tsp chilli flakes<br />
2 tsp ground cumin<br />
2 tsp ground coriander<br />
1 red pepper, chopped<br />
1 green pepper, chopped<br />
1 x 800gm tin tomatoes<br />
1 x 400gm tin creamed sweet corn<br />
2 Tblsp tomato paste<br />
800ml vegetable stock<br />
½ cup dried red kidney beans<br />
½ cup dried red speckled beans<br />
(or use 1 x 400gm tin of each, rinsed and drained)<br />
<br />
<i><b>Method</b></i><br />
Soak the dried beans in cold water for at least 8 hours.<br />
Cook the beans in fresh water for about 40 minutes, or until they are tender.<br />
Drain.<br />
<br />
<br />
Spray a large pan with non-stick cooking spray.<br />
Dry fry the onion, garlic and chilli flakes until the onion softens.<br />
Add the cumin and coriander and stir fry for two minutes.<br />
Now add the remaining ingredients (except the beans) and simmer for 20 minutes.<br />
Add the beans and continue cooking for another 10 minutes.<br />
<br />
Serve garnished with a spoon of fat free natural yoghurt and a sprinkle of grated cheese, if desired.Sphinxhttp://www.blogger.com/profile/17061426486920206531noreply@blogger.com0tag:blogger.com,1999:blog-5014111241633534467.post-12013975962211278512011-06-24T06:30:00.002+02:002011-06-24T06:30:03.896+02:00Link to .pdf file for Week 77Go <a href="http://www.docstoc.com/docs/document-preview.aspx?doc_id=81771183">here</a> for the recipes and shopping list for Week 77.<br />
<div style="text-align: right;"><span style="font-size: xx-small;">.</span></div><div style="text-align: right;"><span style="font-size: xx-small;"> </span> </div>Sphinxhttp://www.blogger.com/profile/17061426486920206531noreply@blogger.com0tag:blogger.com,1999:blog-5014111241633534467.post-56024131873580251552011-06-24T06:00:00.003+02:002011-06-24T06:00:03.407+02:00Week 76 Day 5<div style="text-align: right;"><span style="font-size: xx-small;">.</span> </div><span style="font-size: large;"><i><b>Fattoush </b></i></span><br />
Serves 4 : Very easy : Quick<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggir3PK7X__jqEsscVr_xi4oodJ1vGuXLaqMerGzCmA54REqkOQN31ApLgXNKG74cXSByKgZ9IbDPfEzY5gLVr1njPD-IVNJdymRiCcU1IV7F2gtiVYI7L4RDIyfQIM0epaxSkzlk2YqTJ/s1600/76fattoush.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="141" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggir3PK7X__jqEsscVr_xi4oodJ1vGuXLaqMerGzCmA54REqkOQN31ApLgXNKG74cXSByKgZ9IbDPfEzY5gLVr1njPD-IVNJdymRiCcU1IV7F2gtiVYI7L4RDIyfQIM0epaxSkzlk2YqTJ/s200/76fattoush.jpg" width="200" /></a></div><i><b>Ingredients</b></i><br />
4 Pita breads<br />
100gm mixed salad leaves<br />
50gm wild rocket<br />
1 small fennel bulb, thinly sliced<br />
4 tomatoes<br />
10cm length cucumber<br />
4 spring onions<br />
1 green pepper<br />
8 radishes<br />
2 Tblsp chopped mint<br />
3 Tblsp chopped parsley<br />
1 Tblsp olive oil<br />
100ml lemon juice<br />
½ tsp chilli flakes<br />
½ tsp crushed garlic<br />
½ tsp ground black pepper<br />
<br />
<i><b>Method</b></i><br />
Split the pita breads horizontally, and cut into ±2cm squares.<br />
Toast under a hot grill for about 5 minutes before turning.<br />
Toast again for 5 minutes.<br />
These are the croutons that give this Middle Eastern salad its name.<br />
<br />
Mix together the mint, parsley, oil, lemon juice, chilli, garlic and pepper.<br />
Set aside.<br />
<br />
Roughly chop all the vegetables to the same approximate size as the croutons.<br />
Pour over the dressing and toss well to combine.<br />
<br />
Add the croutons immediately before serving (to maintain crispness) and toss again.<br />
<br />
Serve the salad as a meal on its own or as a side dish with fish.<br />
<div style="text-align: right;"><span style="font-size: xx-small;">.</span> </div>Sphinxhttp://www.blogger.com/profile/17061426486920206531noreply@blogger.com0tag:blogger.com,1999:blog-5014111241633534467.post-59155756690144021782011-06-23T06:00:00.003+02:002011-06-23T06:00:10.459+02:00Week 76 Day 4<div style="text-align: right;"><span style="font-size: large;"><span style="font-size: xx-small;">.</span><i><b> </b></i></span></div><span style="font-size: large;"><i><b>Chicken tetrazinni</b></i></span><br />
Serves 4 : Very easy : Takes a little longer<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsHmYkN2oAGRQykr4JcM5IaF6BppCQplecDziHumuo5VboebTt-yTY3YVXEpGesl6XwP2b6-CuRnZSfnhJypKjsDpVYL4ebYujMLxBQdFygbSb93nVaM6rmCB1UkBLOcucNjMH7eMgP6OL/s1600/76tetrazzini.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsHmYkN2oAGRQykr4JcM5IaF6BppCQplecDziHumuo5VboebTt-yTY3YVXEpGesl6XwP2b6-CuRnZSfnhJypKjsDpVYL4ebYujMLxBQdFygbSb93nVaM6rmCB1UkBLOcucNjMH7eMgP6OL/s200/76tetrazzini.jpg" width="200" /></a></div><i><b>Ingredients</b></i><br />
240gm pasta shells<br />
4 skinless chicken breasts, chopped<br />
4 slices thick-cut ham, chopped<br />
1 large onion, chopped<br />
200gm brown mushrooms, chopped<br />
750ml chicken stock<br />
1 heaped Tblsp cornflour<br />
200gm baby spinach, chopped<br />
200ml fat free natural yoghurt<br />
60gm strong cheddar, grated<br />
<br />
<i><b>Method</b></i><br />
Cook the pasta in plenty of lightly salted water.<br />
When al dente, drain well and set aside.<br />
<br />
Heat the oven to 200ºC.<br />
Spray an oven proof dish with non-stick cooking spray.<br />
<br />
Spray a large frying pan with non-stick cooking spray.<br />
Dry fry the chicken until sealed and starting to brown slightly.<br />
Remove from the pan to a large bowl.<br />
<br />
Using the same pan, dry fry the onion and mushrooms until soft.<br />
Add to the bowl with the chicken.<br />
<br />
De-glaze the pan with the stock.<br />
Add the cornflour mixed to a paste with a little extra water. <br />
Allow the sauce to thicken while stirring.<br />
Pile the spinach on the sauce, stir well to combine, then cover.<br />
Simmer for 3 minutes and allow the spinach to wilt.<br />
Pour the spinach sauce into the bowl with the chicken, onion and mushrooms.<br />
Add the chopped ham and yoghurt and stir everything well.<br />
<br />
Tip everything into the prepared oven proof dish.<br />
Scatter over the grated cheese.<br />
<br />
Bake for 30 – 35 minutes until the cheese is melted and golden.<br />
Serve with a green salad.<br />
<div style="text-align: right;"><span style="font-size: xx-small;">.</span></div><div style="text-align: right;"><br />
</div><div style="text-align: right;"><span style="font-size: xx-small;"> </span> </div>Sphinxhttp://www.blogger.com/profile/17061426486920206531noreply@blogger.com0tag:blogger.com,1999:blog-5014111241633534467.post-58149408950887320492011-06-22T06:00:00.002+02:002011-06-22T06:00:00.600+02:00Week 76 Day 3<div style="text-align: right;"><span style="font-size: large;"><i><b>. </b></i></span></div><span style="font-size: large;"><i><b>Ginger tofu and veg with noodles </b></i></span><br />
Serves 4 : Very easy : Quick<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhq39k65icI93_-YrRnFtChEKCV48Gsm0K5ytcR5CHaDn7K7RNn35J-BS0eV6a3Of7DY1CUBaH3BnERLyUP1UeSGhGTRqpDwLynymEyvyAUK_fXYd3_H89M19sRRn3Kica6rz752iwKJ_rh/s1600/76hottofuvegnoodles.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="131" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhq39k65icI93_-YrRnFtChEKCV48Gsm0K5ytcR5CHaDn7K7RNn35J-BS0eV6a3Of7DY1CUBaH3BnERLyUP1UeSGhGTRqpDwLynymEyvyAUK_fXYd3_H89M19sRRn3Kica6rz752iwKJ_rh/s200/76hottofuvegnoodles.jpg" width="200" /></a></div><i><b>Ingredients</b></i><br />
300gm firm tofu, cut in sticks<br />
1 onion, thinly sliced<br />
1 stick celery, thinly sliced<br />
1 – 2 tsp crushed ginger<br />
1 tsp crushed garlic (optional)<br />
2 carrots, julienne<br />
200gm broccoli florets<br />
200gm sugar snap peas, halved lengthways<br />
1 red or green pepper, cut in strips<br />
3 Tblsp barbeque sauce<br />
2 Tblsp low-salt soy sauce<br />
250ml veg stock<br />
3 packs 2-minute noodles<br />
<br />
<i><b>Method</b></i><br />
Break the noodles into a bowl or saucepan.<br />
Cook according to the directions on the packet.<br />
Drain.<br />
<br />
Spray a wok with non-stick cooking spray.<br />
Place over a medium heat and stir fry the onion, celery, ginger, garlic and tofu.<br />
Let the onion soften and the tofu begin to brown.<br />
<br />
Now tip in the remaining veg, the stock and sauces.<br />
Simmer for 5 minutes.<br />
<br />
Add the noodles to the wok and stir well to combine.<br />
<br />
Serve with sweet chilli sauce or extra soy sauce if desired.<br />
<div style="text-align: right;">.</div><div style="text-align: right;"> </div>Sphinxhttp://www.blogger.com/profile/17061426486920206531noreply@blogger.com0tag:blogger.com,1999:blog-5014111241633534467.post-59459356470682237802011-06-21T06:00:00.002+02:002011-06-21T06:00:03.381+02:00Week 76 Day 2<div style="text-align: right;">. </div><span style="font-size: large;"><i><b>Beany pasta sauce</b></i></span><br />
Serves 4 : Very easy : Very quick<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwUn1WMUEILACWUdkUpJa-9lRHvrW19uxNzIiXn3bDUGu9r1AbCyi8TEaiLURdS5iTypaDr7_0OSxG1EtTG1Qszt-g2p_aI07XzO5OSZdeG9_tNAtfk68tcdpSzQ7vSDeOq8e6qxEsAE6N/s1600/76beanypastasauce.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="145" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwUn1WMUEILACWUdkUpJa-9lRHvrW19uxNzIiXn3bDUGu9r1AbCyi8TEaiLURdS5iTypaDr7_0OSxG1EtTG1Qszt-g2p_aI07XzO5OSZdeG9_tNAtfk68tcdpSzQ7vSDeOq8e6qxEsAE6N/s200/76beanypastasauce.jpg" width="200" /></a></div><i><b>Ingredients</b></i><br />
320gm tagliatelli<br />
<br />
1 x 400gm can chopped tomatoes<br />
1 red onion, sliced<br />
1 tsp crushed ginger<br />
125ml red wine<br />
12 black olives, sliced<br />
2 Tblsp chopped basil<br />
1 x 400gm can cannellini beans, rinsed and drained<br />
<br />
4 Tblsp fat free cottage cheese<br />
2 Tblsp chopped parsley<br />
<br />
<i><b>Method</b></i><br />
Cook the tagliatelli in plenty of lightly salted boiling water.<br />
Once al dente, drain and keep warm.<br />
<br />
Put the tomatoes, onion and garlic in a sauce pan.<br />
Simmer for about 5 minutes until the onion softens.<br />
Add the wine basil and olives and cook for a further 5 minutes.<br />
Finally add the basil and beans and stir.<br />
Allow another 5 minutes for the beans to heat through.<br />
<br />
Serve the beany sauce over the pasta.<br />
Garnish with cottage cheese and chopped parsley.<br />
<div style="text-align: right;">.</div><div style="text-align: right;"> </div>Sphinxhttp://www.blogger.com/profile/17061426486920206531noreply@blogger.com0tag:blogger.com,1999:blog-5014111241633534467.post-49650291350290504892011-06-20T06:00:00.005+02:002011-06-20T06:00:00.606+02:00Week 76 Day 1<div style="text-align: right;">. </div><span style="font-size: large;"><i><b>Crusted fish with spinach salad</b></i></span><br />
Serves 4 : Very easy : Quick<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkscSzGsRIseQjzXI9WmqdPtHP7ON9shAHDQs0kQkAieFJewftKhFakwNQHy8BnXbkSREX03D8KhFNCCCBhlzmgNtf6Ku-bjq_1-En4hxljBLNhNrsYf-y-qZQZ2CXurPS65-24Mx8Phbz/s1600/76crustedfishspinachsalad.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="138" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkscSzGsRIseQjzXI9WmqdPtHP7ON9shAHDQs0kQkAieFJewftKhFakwNQHy8BnXbkSREX03D8KhFNCCCBhlzmgNtf6Ku-bjq_1-En4hxljBLNhNrsYf-y-qZQZ2CXurPS65-24Mx8Phbz/s200/76crustedfishspinachsalad.jpg" width="200" /></a></div><i><b>Ingredients</b></i><br />
2 slices of bread, crumbed<br />
2 Tblsp chopped parsley<br />
1 tsp sweet paprika<br />
1 egg, beaten<br />
4 ±150gm white fish fillets<br />
<br />
200gm baby spinach, roughly chopped<br />
250gm cherry tomatoes, halved<br />
1 red onion, cut into thin segments<br />
2 Tblsp capers, rinsed and drained<br />
1 tsp crushed garlic<br />
¼ cup wine vinegar<br />
<br />
480gm McCain’s crinkle cut oven chips<br />
<br />
<i><b>Method</b></i><br />
Heat the oven to 220ºC.<br />
Spray a baking tray with non-stick cooking spray.<br />
<br />
Combine the bread crumbs, parsley and paprika in a shallow dish.<br />
Dip the fish in the beaten egg and then in the crumbs.<br />
Spray each fillet with cooking spray.<br />
<br />
Put the tomatoes, onion, vinegar and garlic in an oven-proof dish.<br />
Spread the oven chips on the prepared baking tray and spray with non-stick cooking spray.<br />
Place the oven chips on a high shelf in the oven.<br />
Put the tomato mix on the shelf beneath.<br />
Bake for 30 minutes, turning the chips and spraying again after 15 minutes.<br />
<br />
Meanwhile, spray a large frying pan with non-stick cooking spray.<br />
Dry fry the fish over a medium heat for about 5 - 10 minutes each side or until the fish flakes easily.<br />
<br />
Combine the spinach and capers.<br />
Add the tomato / onion and all the juices.<br />
Toss well.<br />
<br />
Serve the fish on a bed of the warm spinach salad with the oven chips alongside.<br />
<br />
<i>The vinegar and garlic dressing in the salad compliments the fish perfectly.</i><br />
<div style="text-align: right;"><i>.</i></div><div style="text-align: right;"><i> </i></div>Sphinxhttp://www.blogger.com/profile/17061426486920206531noreply@blogger.com0tag:blogger.com,1999:blog-5014111241633534467.post-55272473734973656582011-06-17T06:30:00.001+02:002011-06-17T06:30:00.964+02:00Link to .pdf file for Week 76<div style="text-align: right;">. </div>Go <a href="http://www.docstoc.com/docs/document-preview.aspx?doc_id=78402136">here</a> for the recipes and shopping list for Week 76.<br />
<div style="text-align: right;"><br />
</div><div style="text-align: right;"> . </div><div style="text-align: right;"><br />
</div>Sphinxhttp://www.blogger.com/profile/17061426486920206531noreply@blogger.com0tag:blogger.com,1999:blog-5014111241633534467.post-66243720257870320712011-06-17T06:00:00.002+02:002011-06-17T06:00:03.157+02:00Week 75 Day 5<div style="text-align: right;">. </div><span style="font-size: large;"><i><b>Ginger chicken noodles</b></i></span><br />
Serves 4 : Very easy : Quick<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjB9kirZeirRhDdw-UU7n1bkPnQ53kr86KcmfpbrjDqVsZzDvxuYfQvpmf0FvWYc3KuLnDUxeWz461ONXlXTb8Z9AofzRoSQ6OgiJeK_ytHjyK9xYVbA1h_pGBWIOoG90ujldT7F74QEqoO/s1600/75gingerchickennoodles.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="141" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjB9kirZeirRhDdw-UU7n1bkPnQ53kr86KcmfpbrjDqVsZzDvxuYfQvpmf0FvWYc3KuLnDUxeWz461ONXlXTb8Z9AofzRoSQ6OgiJeK_ytHjyK9xYVbA1h_pGBWIOoG90ujldT7F74QEqoO/s200/75gingerchickennoodles.jpg" width="200" /></a></div><i><b>Ingredients</b></i><br />
4 skinless chicken breast fillets, cut in strips diagonally<br />
½ tsp crushed garlic<br />
1 tsp crushed ginger<br />
1 large carrot, julienne<br />
1 red pepper, julienne<br />
150gm tenderstem broccoli<br />
125gm baby corn, halved diagonally<br />
125gm mange tout, halved lengthways<br />
125ml chicken stock<br />
3 Tblsp sweet chilli sauce<br />
3 Tblsp chopped fresh coriander<br />
3200gm ‘Ready to wok’ noodles <br />
<br />
<i><b>Method</b></i><br />
Spray a wok with non-stick cooking spray and place over medium heat.<br />
Stir fry the chicken until it is sealed.<br />
Now add the garlic and ginger, followed by the carrot, pepper, broccoli and corn.<br />
Continue stir frying for 4 or 5 minutes.<br />
Pour in the stock, add the sweet chilli sauce, coriander and noodles.<br />
Stir well and simmer for 5 minutes.<br />
<br />
Serve garnished with extra coriander.<br />
<br />
<i>This is deliciously fresh, light and crunchy. I bought ‘ready-to-wok’ noodles from Woolworths (SA Marks & Spencer’s equivalent); if you can’t get ready-cooked, use 2-minute noodles prepared according to the directions on the packet.</i><br />
<div style="text-align: right;">.</div><div style="text-align: right;"><br />
</div>Sphinxhttp://www.blogger.com/profile/17061426486920206531noreply@blogger.com0tag:blogger.com,1999:blog-5014111241633534467.post-51195955186447039242011-06-16T06:00:00.003+02:002011-06-16T06:00:00.674+02:00Week 75 Day 4<div style="text-align: right;">. </div><span style="font-size: large;"><i><b>Herby mushroom pasta</b></i></span><br />
Serves 4 : Very easy : Quick<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvET2buKbVcEPgUe6BWo5yERCpNDYsEGXp1bAlXavklzcraZLlzZfmhIcdu3wfIl02VFj2PJ4OfQ4_kbtk36uev5fkzUZQ1IbEO2NU6qKfVcyv3XOUaDl-LmT5X8ds193d0qcVpEiOr-dW/s1600/75herbymushroompasta.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="168" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvET2buKbVcEPgUe6BWo5yERCpNDYsEGXp1bAlXavklzcraZLlzZfmhIcdu3wfIl02VFj2PJ4OfQ4_kbtk36uev5fkzUZQ1IbEO2NU6qKfVcyv3XOUaDl-LmT5X8ds193d0qcVpEiOr-dW/s200/75herbymushroompasta.jpg" width="200" /></a></div><i><b>Ingredients</b></i><br />
240gm pasta shells<br />
<br />
1 onion, thinly sliced<br />
½ tsp crushed garlic<br />
400gm brown mushrooms, sliced<br />
125ml red wine<br />
10 ml soy sauce<br />
200ml vegetable stock<br />
2 tsp dried oregano<br />
1 – 2 Tblsp fresh sage, finely chopped<br />
1 Tblsp cornflour<br />
<br />
2 Tblsp fat free natural yoghurt<br />
<br />
<i><b>Method</b></i><br />
Cook the pasta in plenty of lightly salted water. Until al dente.<br />
Drain and keep warm.<br />
<br />
Spray a deep frying pan with non-stick cooking spray.<br />
Dry fry the onions and garlic until the onion softens and begins to brown.<br />
Add the mushrooms and continue stir frying for 2 – 3 minutes.<br />
Pour in the wine, stock and soy sauce.<br />
Simmer for 5 minutes or until the mushrooms are tender.<br />
<br />
Mix the cornflour to a paste with a little water.<br />
Add to the mushrooms, stirring, and allow the sauce to thicken.<br />
Stir through the oregano and sage.<br />
Remove from the heat.<br />
Stir in the yoghurt.<br />
<br />
Serve the mushrooms over the pasta and garnish with a little chopped parsley.<br />
Accompany with a green salad.<br />
<div style="text-align: right;">.</div><div style="text-align: right;"> </div><div style="text-align: right;"> </div><div style="text-align: right;"> </div><div style="text-align: right;"> </div>Sphinxhttp://www.blogger.com/profile/17061426486920206531noreply@blogger.com0tag:blogger.com,1999:blog-5014111241633534467.post-25977436080929129462011-06-15T06:00:00.007+02:002011-06-15T06:00:03.113+02:00Wee75 Day 3<div style="text-align: right;">. </div><span style="font-size: large;"><i><b>Mackerel frittata </b></i></span><br />
Serves 4 : Very easy : Quick<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiT6NH0ptOSKwslnfDMoiKMbKig8gIRWbdF7xh8qAzoOiDUVNbSTfSykoc0Ae4iYpgywhZi2ZkHhDBDubaUePXa9n-yKAYDlNIHdWri15AAtHKxZXC2FKA_IUw5qbckyj4QqNlEqCValmZr/s1600/75mackerel+frittata.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="151" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiT6NH0ptOSKwslnfDMoiKMbKig8gIRWbdF7xh8qAzoOiDUVNbSTfSykoc0Ae4iYpgywhZi2ZkHhDBDubaUePXa9n-yKAYDlNIHdWri15AAtHKxZXC2FKA_IUw5qbckyj4QqNlEqCValmZr/s200/75mackerel+frittata.jpg" width="200" /></a></div><i><b>Ingredients</b></i><br />
600gm potatoes, sliced<br />
200gm asparagus, chopped<br />
200gm frozen peas<br />
±12 large cherry tomatoes, quartered<br />
<br />
1 400gm can middle cut mackerel in brine,<br />
drained and flaked<br />
<br />
1 onion, thinly sliced<br />
1 tsp crushed garlic (optional)<br />
<br />
6 eggs, separated<br />
<br />
<i><b>Method</b></i><br />
Boil, steam or microwave the potatoes, asparagus and peas separately.<br />
Once these are cooked, toss together with the tomatoes and mackerel.<br />
<br />
Beat the egg whites until stiff peaks form.<br />
Beat the yolks and then fold into the beaten whites.<br />
<br />
Turn on the grill.<br />
Spray a large frying pan with non-stick cooking spray.<br />
Dry fry the onion and garlic until the onion softens.<br />
Add the other vegetables and fish to the pan.<br />
Stir well. <br />
Pour the egg mixture into the pan and spread to cover everything.<br />
Continue cooking over a medium to low heat for 5 minutes.<br />
Place under the grill to brown the top.<br />
<br />
Serve garnished with chopped parsley.<br />
<br />
<i>Mackerel is rich in Omegas 3 and 6. It is quite a ‘meaty’ fish in texture. You could use canned tuna or salmon, if you prefer.</i><br />
<div style="text-align: right;"><i>.</i></div><div style="text-align: right;"><i> </i></div><div style="text-align: right;"><i> </i></div>Sphinxhttp://www.blogger.com/profile/17061426486920206531noreply@blogger.com0tag:blogger.com,1999:blog-5014111241633534467.post-90614304752650558362011-06-14T06:00:00.004+02:002011-06-14T06:00:02.113+02:00Week 75 Day 2<div style="text-align: right;">. </div><span style="font-size: large;"><i><b>Chicken with sweet-sour leeks</b></i></span><br />
Serves 4 : Very easy : Very quick<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNKoE9meWuBNWjMxYgtpQ3dLlHi11DPSrUfvDJ-n_SGEyKoLqhsMTBuVCcsskjuc6_JeQZPMksbrUgiEtGUszkdyCHuQUbAq-qxU99nAKU81qNLqG7FW4BZFIguKd4XdelFMq2NHXtQzE2/s1600/75chickswsourleeks.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="145" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNKoE9meWuBNWjMxYgtpQ3dLlHi11DPSrUfvDJ-n_SGEyKoLqhsMTBuVCcsskjuc6_JeQZPMksbrUgiEtGUszkdyCHuQUbAq-qxU99nAKU81qNLqG7FW4BZFIguKd4XdelFMq2NHXtQzE2/s200/75chickswsourleeks.jpg" width="200" /></a></div><i><b>Ingredients</b></i><br />
2 leeks, thinly sliced<br />
250ml chicken stock<br />
1 tsp crushed garlic (optional)<br />
1 Tblsp brown sugar<br />
2 Tblsp red wine vinegar<br />
<br />
2 red apples, cored and sliced<br />
1 tsp butter<br />
2 tsp brown sugar<br />
<br />
4 skinless chick breast fillets<br />
<br />
8 patty pan squash, halved<br />
200gm green asparagus, halved<br />
400gm carrots, quartered lengthways<br />
600gm potatoes<br />
<br />
<i><b>Method</b></i><br />
Boil the potatoes and carrots in a saucepan.<br />
Steam the asparagus and patty pans over the potatoes and carrots.<br />
<br />
Spray a pan with non-stick cooking spray.<br />
Dry fry the chicken for about 5 - 8 minutes each side.<br />
Remove from the pan to the steaming rack with the asparagus and patty pans.<br />
<br />
Cook the leeks and garlic in the stock for 5 minutes.<br />
Add the sugar and vinegar and continue cooking until the leek is soft and slightly caramelized.<br />
Remove the leeks to a bowl, cover and keep warm.<br />
<br />
Melt the butter and add the sugar.<br />
Fry the apple slices until they are soft and golden.<br />
<br />
Toss the asparagus, patty pans and carrots together.<br />
Divide between four dinner plates.<br />
Add the potatoes to the plates.<br />
Slice the chicken thickly and stack beside the vegetables.<br />
Top with the leeks and apple slices.<br />
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</div>Sphinxhttp://www.blogger.com/profile/17061426486920206531noreply@blogger.com0tag:blogger.com,1999:blog-5014111241633534467.post-88647384404398279322011-06-13T06:00:00.004+02:002011-06-13T06:00:03.574+02:00Week 75 Day 1<div style="text-align: right;">. </div><span style="font-size: large;"><i><b>Hearty lentil soup</b></i></span><br />
Serves 4 : Very easy : Quick<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh80c1j1HdFVUIu9yxIlcckazRus2KnbCDq4ZB7DB_cJwiVM_8r9CWjo0LMp00Y1Qe55VUpzMQk5w5Yq5A-bq8uRkW-ey8a7SG4j_tuUL91rgw25PUHHiO9YO1BS_ybRduh-SEZXR77ZslJ/s1600/75heartylentilsoup.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="152" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh80c1j1HdFVUIu9yxIlcckazRus2KnbCDq4ZB7DB_cJwiVM_8r9CWjo0LMp00Y1Qe55VUpzMQk5w5Yq5A-bq8uRkW-ey8a7SG4j_tuUL91rgw25PUHHiO9YO1BS_ybRduh-SEZXR77ZslJ/s200/75heartylentilsoup.jpg" width="200" /></a></div><i><b>Ingredients</b></i><br />
1 x 400gm can chopped tomatoes<br />
750mls veg stock<br />
150gm red lentils<br />
150gm potatoes, cut in small cubes<br />
150gm carrots, chopped<br />
2 stalks celery, thinly sliced<br />
2 courgettes, chopped<br />
150gm extra fine green beans, chopped<br />
1 Tblsp Patak’s Tikka Masala curry paste<br />
<br />
Crusty sesame seed bread<br />
<br />
<i><b>Method</b></i><br />
Put everything (except the bread) into a large saucepan.<br />
Stir well and bring to the boil.<br />
Reduce heat and simmer, uncovered, for 25 – 30 minutes.<br />
<br />
Warm the bread, if desired, and serve with the soup.<br />
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</div>Sphinxhttp://www.blogger.com/profile/17061426486920206531noreply@blogger.com1