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 few remaining peppers to be harvested which have been sheltering in the greenhouse – here’s what we decided to do with them! Leeks and savoy cabbage bulked them out and added fibre and cream cheese with Dijon mustard added a lovely creamy taste.
Preparation Time: 20 minutes
Cooking Time: 40 minutes
Calories per serving: 230.8
Turkey, Mince, Lean, 7% Fat – 250g
Leeks, Raw – 100g
Romano Peppers, Capsicum, Red or Green – 4 Peppers/320g
Lemon Juice – ½ Juiced/18ml
Mustard, Dijon – 2 Tsps/10g
Soft Cream Cheese – 25g
Cabbage, Savoy, Raw, Average – 120g
Stock Cubes, Chicken – 1 Cube/6g
Olive Oil – 10ml
Butter – 5g
Cheese, Cheddar, Mature, Average – 50g
Preheat the oven to gas 7, 200 degrees C.
Halve the peppers lengthways and scrape out the seeds with a teaspoon (discard the seeds).
Transfer to a lined baking tray (or two smaller trays). Use a pastry brush to paint over 5 ml of the olive oil, season, then roast for 15 mins.
Meanwhile, heat a large frying pan over a medium heat and add 5ml of the oil and the butter.
Add the leek and cabbage and cook over a low heat (covered) for around 30 mins, stirring regularly until softened and translucent. Don’t allow to brown.
Remove cabbage and leek mixture in a bowl and return pan to the heat. Turn up the temperature to medium. Add the mince and brown, stirring to break up any clumps. Add the stock cube and simmer for 2-3 mins. Add a little water if it starts to dry out.
Add back the leek and cabbage mixture, the lemon juice, mustard and finally the soft cheese. Stir into the sauce until melted.
When the sauce coats the mince, season to taste.
Pile the filling into the peppers, scatter with the Cheddar, then return to the oven for 20 mins until the cheese is golden. Serve up 2 halves per plate with a handful of rocket.
Traditionally a fish pie is topped with mashed potato, but this easy topping is a mixture of mature cheddar, Parmesan and Panko breadcrumbs. Lowers the calories, less preparation and adds a lovely “crunch”!
Shown served with mashed carrot and swede and savoy cabbage. Total 450 calories.
Preparation Time: 20 mins
Cooking Time: 40 mins
Calories per serving: 343.1
Haddock, Loin Fillets-250g
Cheese, Cheddar, Mature-50g
Cheese, Parmesan-2 Tbsps/20g
(1) Wash, trim and finely slice the leeks. Grate the two cheese (together in a medium bowl)
(2) Heat a large oven and flame-proof casserole on a medium heat on the hob and melt the butter. Add the sliced leeks, and fry over a low heat with the lid on until soft (but not browned).
(3) Place the fish fillets together in a large lidded microwave dish. Add 200ml of the milk, and cook on full power in a microwave for 4-5 minutes until fish is cooked. Once cooked, being careful not to burn your fingers, remove the fish fillets from the milk into a plate (reserving the milk for later). Remove any skin or bones from the fillets. Break carefully, using a fork, into large flakes.
(4) Sprinkle the flour over the frying leeks and stir until butter has been absorbed by the flour. Lower the heat (very low).
(5) Add 300ml of cold milk, a little at a time, stirring the mixture well to avoid lumps.
(6) Add the milk from the poached fish a little at a time, keeping the heat low and avoiding lumps.
(7) Once all the milk is added, keep stirring the mixture until it thickens to the consistency of thick custard.
(8) Add the peas and stir through.
(9) Add the fish and combine, being careful not to break up the flakes.
(10) Grate the two cheese into a medium bowl and add the panko breadcrumbs. Combine. Sprinkle over the fish mixture, ensuring everything is covered.
(11) Place in the hot oven, and cook for 20-30 minutes or until the top is golden brown.
(12) Serve with green vegetables – savoy cabbage is perfect!
This was an adapted recipe and absolutely delicious. Quite easy too and healthy – plenty of protein.
Pork Steak Roasted with Tomato, Chorizo and Spicy Beans
Preparation Time: 15 mins
Cooking Time: 1 hr
Calories per serving: 381
Pork Loin Steak – 4 x 100g/400g
Sausage, Chorizo – 43g
Oil, Olive – ½ Tbsp/7.5ml
Carrots, Raw – 80g
Onions, Brown – 100g
Garlic, Raw – 2 Cloves/6g
Celery – 1 stick – 50g
Paprika – 1 Tsp/2g
Lemon, Fresh (zest and juice) -1 Lemon/115g
Peppers, Chilli, Red – 1 Pepper/13g
Bay Leaves, Dried – 2 or 1 Tsp/0.6g
Rosemary, Dried -1 Tsp/0.7g
Tomatoes, Chopped, Canned – 2 Cans/800g
Beans, Cannellini, Drained – 2 cans/480g
Parsley, Dried -0.4g
Oil, Olive, Extra Virgin -10ml
Preparation: Peel and finely chop the onion and garlic. Wash and finely dice the celery stick.
Finely chop the chilli pepper. Cut the chorizo into slices and remove skin (if present). Zest the lemon and juice.
Preheat the oven to Gas Mark 4, 180C (350F).
In a small bowl combine the paprika, lemon zest, half the lemon juice, a little salt and the virgin olive oil. Brush this mixture all over the pork and allow to sit for a couple of minutes (or overnight) while you prepare the tomato mixture.
Heat a little oil in a large frying pan over a medium heat. Add the celery, onion and garlic and cook for a couple of minutes. Then add the chilli, bay leaf, rosemary leaves, tomatoes, water and beans.
Season with a little salt and black pepper. Stir well. Bring up to gentle simmer. Cook (covered) for around an hour, stirring every 15-20 minutes.
Remove the lemon zest from the pork steaks. Grill the pork loin steaks under a medium grill for 5-7 minutes each side.
Stir the remainder of the lemon juice and parsley through the bean and tomato mixture. Discard the bay leaf. Taste and season with a little more salt and pepper if necessary.
Serve up the grilled steaks alongside the tomatoey bean mixture.
I LOVE sausages, but they can be extremely calorific and not particularly healthy. One only has to look at the “traffic light” information given on the packaging to understand that these need to be eaten occasionally!
However, going for a “meatier” good quality sausage can be worth it, even if it’s higher in calories.
I’m only on an allowance of 1100 calories, so I have to be creative.
I only have 2 meals a day – lunch and dinner. At the weekends we will often have “brunch” and dinner.
Today is a brunch day. By slicing the sausages lengthwise, we have just 1.5 sausages each – reserving the other for another meal. 246 calories for 1.5.
Half a tin of plum tomatoes : 42 calories
Half a pack of chestnut mushrooms (16 cals) fried in 3g of butter and 1tsp of olive oil (65 cals). In my experience, adding a small amount of good quality oil/butter or both is worth the calories as it really adds to the flavour and to the appearance. They can also contribute to helping me feel fuller for longer.
The chilli was bulked out with finely diced carrot and celery. Turkey mince is very low in calories (this was 7& fat so still plenty of flavour). The chilli was 196 calories.
Stir fried cabbage and leek = 74 cals replaced some of the rice. It also enables you to get more of your vegetable portions in.
Just 40g of brown rice = 140 cals.
20g soured cream = 38 cals (no low fat or reduced fat – the real thing!).
Turkey chilli, serves 4 196 calories
Turkey, Mince -250g
Onions, Raw -100g
Celery, 1 stick -85g
Garlic, Raw, Average-2 Cloves/6g
Chilli Powder, Average-¾ Tsp/3g
Paprika, Average-1 Tsp/2g
Mixed Herbs, Average-1 Tsp/5g
Oil, Olive, Average-6ml
Double Concentrated Tomato Puree -35g
Beans, Kidney, Red, Canned, in Water, Drained -1 Can/240g
Peppers, Chilli, Crushed -¼ Tsp/0.125g
Tomatoes, Chopped, Canned -400g
Water, Mineral Or Tap-40ml
Preparation: Peel and finely dice the onion. Peel and finely dice the garlic clove. Finely dice the celery. Peel and finely dice the carrot.
Put the olive oil into a pan and warm over a moderate heat.
Add the onions, carrot and celery, and let them cook until soft and pale gold. Add the garlic and continue to cook for 5 minutes. Add the chilli flakes.
Add the minced turkey to the pan, and let it brown lightly, stirring occasionally.
Add herbs, the tinned tomatoes, water and tomato puree. Bring back to a simmer and leave to cooked, covered, for about 45 minutes, stirring every 15 minutes. Add the drained beans after the first 30 minutes. Add a little water it it is drying out too much.
Let the mixture simmer for a good 5-7 minutes until thoroughly hot.
A chunky Yellow Fin Tuna Steak (Aldi, frozen) at just over 100 calories (107 cals), bubble and squeak made with left over mash, stir fried cabbage and leek fried in a little olive oil (286 cals) and 75g green beans (18 cals).
The marinade was a simple soy sauce, lemon juice and honey mix (48 cals).
Cheap, easy to cook and very delicious and healthy!
Thought I’d share what’s been keeping me busy today!
I’ve been making a film to share some of my stretching exercises with other disabled folk or indeed anyone who is unable to do weight bearing exercises.
It’s really crucial that I maintain my flexibility and address the pain I get in my neck, shoulders and back. Because of my arm length discrepancy, I spend a lot of time with my arms extended forward and my head bowed (reading, typing, cooking, eating, etc).
It’s vital for me to remain independent and continue my self care for as long as I am able to.
This is just a small part of the routine, but may hopefully inspire anyone who has problems standing or weight bearing for long periods. I also do some stretches using resistance bands – will film those another time!
Excuse the odd expressions and belly flab flashing… 🙂
Peel and chop the onions. Use a small paring knife to trim off the base of the Brussel sprouts and peel back any tatty outer leaves. Leave smaller Brussels whole and halve the larger ones through the core so they hold together.. Roughly chop the chestnuts.
Put a large pan on a high heat. Slice the bacon into chunky strips then put in the pan with the olive oil; turn the heat down to medium. Once lightly golden, crumble in the chestnuts.
When the chestnuts and bacon start to turn deep golden, add the onions and turn the heat right down. Let everything cook slowly for half an hour or so.
Once that’s done, put the Brussels in a large pan over heat and pout over plenty of (boiling) water.
Boil for about 5 minutes, till just tender but still holding their texture. Taste to check; they should be slightly undercooked. Drain, then add them to the chestnut/bacon mix.
Serve these right away, or store somewhere cool. Reheat in the same pan and serve once piping hot.
Nutrition Data Per Serving (for the Brussels only!)