Vegan Bourguignon – 182 calories

img_0563 (1)I discovered a wonderful site lazycatkitchen.com full of delicious vegan recipes.  I’m going to try plenty them – lots caught my eye.

A very good meat free Bourguignon! Made it this evening and served with mashed potato (of course!) – 148 calories. Shredded leek and cabbage (stir-fried) – 74 calories… and mashed swede and carrot (43 calories).

This whole meal just 447 calories.

Vegan Bourguignon – 182 calories per portion

Preparation Time: 30 mins

Cooking Time: 45 mins

Serves: 4

Calories per serving: 182.0

Ingredients

Mushrooms, Porcini, Dried – 10g

Olive Oil – 2 Tbsps/30ml

Onions, Raw – 80g

Garlic, Raw – 4 Cloves/12g

Tomato Puree – 1 Tbsp/15g

Celery – 2 sticks / 130g

Carrots, Raw – 145g

Red Peppers – 1 medium pepper/130g

Stock Cubes, Vegetable – 1 Cube/50ml

Wine, Red, Merlot – 190ml

Rosemary – 1 Tsp/0.7g

Thyme, Fresh – 3 Average Sprigs/15g

Bay Leaves, Dried – 2 Leaves/1.8g

Sauce, Hickory Liquid Smoke – 2 Tsps/10g

Mushrooms, Chestnut – 1 Pack/250g

Mushrooms, Flat, Large – 2 Mushrooms/100g

Cornflour – 2 Tsps/10g

Cabbage, Cavolo Nero – 25g

Balsamic Vinegar – 2 Tsps/10ml

Parsley – 1 Tbsp/3.8g

Method

Preparation: Peel and dice onion. Peel and finely dice garlic. Cut celery into chunks. Peel and cut carrots into chunks. De-seed pepper and chop into bite sized pieces.

Method: Place rinsed porcini mushrooms (they often have grit in them) in a small bowl and cover with (about 300 ml / 1½ cups) of boiling water to create a potent porcini stock. Set aside to let it infuse.

Chop large flat mushrooms into thick slices and the chestnut mushrooms into quarters.

Heat up olive oil in a heavy-bottomed pot. Add diced onion and saute on a low heat until slightly caramelised. Add chopped garlic and saute for another 1-2 minutes.

Add carrots and celery sticks and saute on a low heat until slightly caramelised (around 20 minutes). Then add mushrooms, red pepper and continue to cook for a further 10 minutes. If the pan gets too dry, add a couple of tablespoons of porcini stock you prepared earlier.

Add tomato puree, a crumbled stock cube, wine, the rest of porcini stock (about 300 ml / 1½ cups in total), fresh herbs (thyme, rosemary and bay leaves), liquid smoke (if using) and salt.

Chop the rehydrated porcini mushrooms finely and add to the stew if you wish.

Cover the pot with a lid and allow the stew to cook on low heat for about 30-40 minutes or so until all the veggies are cooked through and the flavours have had a change to mingle.

In a small bowl, mix 4 tsp of cornflour with 2 tbsp of water to create a slurry to thicken up the stew.

Add cornflour slurry to the stew and allow the stew to bubble gently for 5 more minutes for the stew to thicken. If the stew is too thick add a splash more water.

Add chopped kale leaves in the final minutes of cooking, put the lid back on for a few more (2-3) minutes for the kale to cook in the stews steam.

Adjust the seasoning to your taste. I added some freshly ground pepper and two teaspoons of balsamic vinegar.

Nutrition Data Per Serving

Calories (kcal) 182.0

Sugars (g) 3.4

Fat (g) 8.2

Fibre (g) 4.2

Fruit & Veg 3.0

Protein (g) 4.1

Carbohydrate (g) 14.7fullsizeoutput_9e42

Smoked Haddock Kedgeree – 460 calories

img_0553This was a quick and healthy recipe. The quantity was slightly too much for two of us, but I think most people won’t have a problem polishing it off!

Smoked Haddock Kedgeree

Preparation Time: 5 mins

Cooking Time: 20 mins

Serves: 2

Calories per serving: 460

Ingredients

Haddock, Fillets, Smoked, Raw – 250g

Onions, Brown – 100g

Butter, Salted – 12g

Cardamom, Green, Whole -3 Pods/0.5g

Turmeric, Powder – ¼ Tsp/0.75g

Cinnamon, Stick – 1 Stick/2g

Bay Leaves, Dried – 2 Leaves/1.8g

Curry Paste, Jalfrezi – 15g

Water, Mineral Or Tap – 400ml

Stock Cubes, Chicken – ½ Cube/3g

Parsley, Fresh – 2 Tbsps/7.6g

Lemon, Fresh – 1 Lemon/115g

Rice, White, Basmati, Dry Weight – 120g

Peas, Frozen – 100g


Method

Make up the stock cube with 400ml of boiling water.

Melt the butter in a large saucepan (about 20cm across), add 1 finely chopped medium onion and cook gently over a medium heat for 5 minutes, until softened but not browned.

Stir in 3 split cardamom pods, ¼ tsp turmeric, 1 small cinnamon stick and 2 bay leaves and the curry paste – then cook for 1 minute.

Tip in 120g basmati rice and stir until it is all well coated in the spicy butter.

Pour in the stock and bring to the boil, stir once to release any rice from the bottom of the pan. Cover with a close-fitting lid, reduce the heat to low and leave to cook very gently for 12 minutes.

Meanwhile, bring some water to the boil in a large shallow pan. Add the smoked haddock fillet and simmer for 4 minutes, until the fish is just cooked. Lift it out onto a plate and leave until cool enough to handle.

Flake the fish, discarding any skin and bones.

Uncover the rice and remove the bay leaves, cinnamon stick and cardamom pods if you wish to. Add the frozen peas and stir through.

Gently fork in the fish, cover again and return to the heat for 2-3 minutes, or until the peas are warmed and the fish has heated through. If there is too much liquid at this stage, you can continue to cook, stirring occasionally until it’s achieved the required consistency.

Gently stir in almost all the 2 tbsp chopped fresh parsley, and season with a little salt and black pepper to taste. Serve scattered with the remaining parsley and garnish with 1 lemon, cut into wedges.

Nutrition Data Per Serving

Calories (kcal) 459.9

Protein (g) 34.6

Sugars (g) 6.4

Fat (g) 9.2

Fruit & Veg 1.4

Carbohydrate (g) 59.6

Fibre (g) 5.3

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Cod Loin with an Italian Crumb Topping – 286 calories

img_0544This recipe was really easy. The mayonnaise on top of the fish fillet sounds rather weird, but… bear with it – it works (and it also helps to keep the crumb topping in place)

Cod Loin with an Italian Crumb Topping

Preparation Time: 5 mins

Cooking Time: 18 mins

Serves: 2

Calories per serving: 285.9

Ingredients

Cod, Loins – 255g

Breadcrumbs, Panko – 15g

Corn Meal, Fine – 10g

Dried Mixed Herbs – ½ Tsp/2.5g

Pepper, Black, Freshly Ground – 2 Pinches/0.4g

Butter, Salted, Average – 18g

Mayonnaise – 1 Tbsp/15ml

Parmesan Cheese – 1 Tbsp/10g

Method

Preheat oven to 200 degrees C.

Finely grate the Parmesan cheese.

In a small shallow bowl, stir together the panko bread crumbs, grated cheese, cornmeal, oil, herbs and pepper; set aside.

Cut the loin into 2 equal sized pieces. Place the cod onto baking parchment on a baking tray. Spread the mayonnaise equally over the two loins, spreading until the top (exposed) side of the fish is evenly covered.

Melt the butter for 30 seconds in a microwave and add to the crumb mixture. Stir through until thoroughly mixed. Spoon the crumb mixture evenly on top of the fish, pushing down with the back of a spoon. The mayonnaise should facilitate this. Ensure that the fish is covered with the crumb mixture.

Bake in the oven for 14 to 18 minutes or until the fish flakes easily when tested with a fork and is opaque all the way through.

Nutrition Data Per Serving

Calories (kcal) 285.9

Protein (g) 26.7

Sugars (g) 0.4

Fat (g) 15.7

Carbohydrate (g) 10.0

Fibre (g) 0.5

Spanish-style Chickpea Casserole – 190 calories

img_0530Made a large (6 portion) batch of this tasty dish. I think it will be very versatile – served alone as a main meal or as a side. Tonight we had it topped with fried chorizo with a side of stir-fried cabbage and leek and a chunk of baguette to mop up the tasty juice….

I think it will also work well with crumbled feta.

I can imagine it would be delicious with a generous blob of soured cream – or served with rice!

Spanish-style Chickpea Casserole

Preparation Time: 30 mins

Cooking Time: 1 hr

Serves: 6

Calories per serving: 190

Ingredients

Olive Oil – 20ml

Red Onions – 1 Med/180g

Garlic, Raw – 3 Cloves/9g

Celery – 2½ Sticks/100g

Carrots – 180g

Spinach, Frozen – 100g

Chopped Tomatoes in Rich Tomato Juice – 2 Cans/800g

Tomato Puree, Double Concentrate – 1 Tbsp/15g

Red Wine Vinegar – 8ml

Chick Peas, drained – 2 Cans/480g

Chilli Peppers, Red – 1 Pepper/13g

Soft Brown Sugar – 1½ Tsps/6g

Paprika – 1½ Tsps/3g

Cumin, Ground – 3 Tsps/15g

Method

Peel and finely chop the onion. Peel and finely chop the carrot. Trim and finely dice the celery. Peel and dice the garlic cloves.

(1) Heat the oil in a casserole dish with a lid. Add the onions, carrot and celery and cook over a medium heat until softened (not browned). Add the garlic and continue to cook for a further 5 minutes.

(2) Add the herbs and spices, the brown sugar and vinegar, chilli pepper, tinned tomatoes and tomato puree.

(3) Add the tinned tomatoes and tomato puree – add a little water if necessary. Stir and bring to the boil. Lower heat, cover and continue to cook covered for a further 20-30 minutes, stirring regularly to prevent sticking.

(4) Add the chickpeas, stir through. Salt and pepper if required. Cover and continue to cook for 20-30 minutes.

(5) Finally add the spinach and stir through until wilted.

(6) Serve topped with either sliced and fried chorizo or crumbled feta. In fact this is very versatile and all types of additional ingredients can be added! I have made a large batch and will freeze it.

Nutrition Data Per Serving

Calories (kcal) 190.1

Protein (g) 9.8

Sugars (g) 10.3

Fat (g) 6.0

Fruit & Veg 5.2

Carbohydrate (g) 22.4

Fibre (g) 8.6

Teriyaki Trout Fillet with stir-fried cabbage, onion and wholewheat noodles – 424 calories

IMG_0456Trout isn’t a fish we eat often. For two reasons. Firstly our regular supermarket doesn’t sell it. Secondly because husband has always maintained he doesn’t like it as it “tastes earthy”

However, with the on-line Christmas “indulgent” shop, I thought I’d try some and came up with this meal idea.

Our Christmas Eve dinner is healthy and fairly low calorie so that I can enjoy one of the (still warm) mince pies I’ve just made guilt free!

Loch Trout Fillet (156 cals), oven baked with a tablespoon of Teriyaki sauce (22 cals).

Stir-fried cabbage and onion. 4 portions = 200g of finely shredded savoy cabbage, a 180g onion, peeled and finely sliced, 10ml of extra virgin olive oil and 7g of butter – stir fried in a wok over a medium to low heat for around 25-30 minutes.

A 50g “nest” of Blue Dragon wholewheat noodles (181 cals).

The fish remains a lot firmer than salmon and flakes beautifully. It has a very different but equally lovely flavour (and the husband enjoyed it too!)

424 calories in total.

Happy Christmas Readers!  I hope yours is peaceful, fulfilled and above all…. healthy!

IMG_0460

Fennel Gratin – 251 calories

Fennel – you either love or hate this vegetable.  It has a very distinct flavour and in my opinion, a great accompaniment to fish….

Fennel Gratin – 251 calories

Preparation Time:   5 mins

Cooking Time:  25 mins

Serves:   4

Calories per serving:   251.3


Ingredients

Fennel, Bulb                         –      2½ Medium Bulbs/750g

Cheese, Parmesan               –      15g

Breadcrumbs, Panko             –      30g

Cream, Single, Fresh            –      1 Sm Pot/142150ml

Mature Cheddar Cheese       –      40g

Salted Butter                        –      20g

Cornflour                              –      2 Tbsps/30g

Semi-Skimmed Milk              –      60ml


Method

Heat oven to 200C/fan 180C/gas 6.

Trim the fennel tops, then cut into thin slices. Grate the two cheeses and combine with the breadcrumbs in a bowl.

Place into a microwave steamer and cook on full power for 4 – 5 minutes until softened.

Arrange in an even layer in an ovenproof dish, season with salt and pepper. 

Put the cornflour into a small pan and mix to a paste with the milk. Add the butter. Heat over a low heat (stirring constantly) until a thick sauce is achieved. 

Once the sauce has thickened, remove from the heat and slowly add the cream, stirring as you do this.

Pour the creamy sauce over the sliced fennel, stir the mixture to ensure all the fennel is covered.

Sprinkle the breadcrumb / cheese mixture evenly over the dish and place in the pre-heated oven for around 20 minutes until golden brown and bubbling. 

Ideal as an accompaniment to fish.


Nutrition Information

Nutrition Data Per Serving

Calories (kcal)   251.3

Protein (g)   8.6

Sugars (g)   5.1

Fat (g)   16.7

Fruit & Veg   2.5

Carbohydrate (g)   16.9

Fibre (g)   4.5