A massive tuna steak – far bigger than needed – 223g! I’d have been happy with 175g.

Tuna steak (223g) 286 calories

Marinade of 1tbsp of lime juice, 1 tbsp of sesame oil, 1 tbsp of soy sauce, 2 tsp of clear honey, pinch of chilli flakes (that was for 2 steaks) – 97 cals.

There was no need to use any oil when pan frying the tuna, as the sesame oil in the marinade prevented it from sticking.  Fried the tuna for around 2.5 minutes each side in a griddle pan.

150g of green beans (35 cals) with 3.5g of butter (25 cals)

Half a pouch of bulgar wheat, quinoa and wholegrain rice – 185 cals

Whole meal was therefore 628 calories. Doubt I’ll need to eat anything more today – I’m stuffed!

I have been very diligent with my exercise sessions – mostly strength training and targeted at shoulders/neck, hips/leg muscles.  I’ve been tasked with doing 3 one-hour sessions a week and then my treadmill session one day a week.  Just completed 6 days in a row ahead of three days “off” – going to the seaside for the weekend!

Had a wonderful one hour long massage (thanks if you’re reading this to my masseur – she’s AMAZING!).  My stubborn “knots” are not as deeply embedded in my Gluteus Maximus muscles… so perhaps the exercise is starting to make a difference.  I also have aching “deltoids” which, hopefully means that I am strengthening those and giving my overworked trapezius muscles a bit of respite…

I’d like to see the return of my little biceps!

Brunch today – I don’t eat breakfast, but weekend is always a Brunch at around this time.

One grilled tomato with a spray of olive oil and herbs, 70g of mashed avocado, a slice of sourdough toast, an organic egg scrambled and mushrooms fried in olive oil and butter. I’m not vegetarian, but we are trying to cut down on processed meats in our diet.

Bread, Sourdough, Average   40g 115.6

Avocado, Flesh Only, Average   70g 133.0

Eggs, Free Range, Medium, Organic   1 Egg/50g 75.5

Butter, Fresh, Average   1 Thin Spread/7g 51.4

Oil, Olive, Average   1 Tsp/5ml 42.7

Oil, Olive, Spray, Average   5 Sprays/1ml 5.1

Mushrooms, Chestnut¼ Pack/62.5g 8.1

Tomatoes, on the Vine1 Tomato/70g 12.6

Mixed Herbs, Average1/10 Tsp/0.5g 1.3

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Nutrition Data

Calories (kcal) 445

Carbohydrate (g) 26.5

Fat (g) 31.5

Fibre (g) 4.8

Fruit & Veg 2.7

Protein (g) 14.0

Trying to eat fish more often!  This was quite easy to make and cooks all in the one roasting dish.  Ready in less than half an hour!

 

Preparation Time: 10 mins

Cooking Time: 35 mins

Serves: 2

Calories per serving: 384.7

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Ingredients

Potatoes, Charlotte – 300g

Olive Oil – 20ml

Red Onions – 1 Sm/90g

Garlic, Raw – 1 Clove/3g

Fennel, Bulb – 180g

Baby Plum Tomatoes – 100g

Dill, Fresh – 1 Tbsp/3g

Chilli Flakes – Pinch

Plaice Fillets – 2 Fillets/280g

Lemon, Fresh – 1 Lemon/115g

Parsley, Fresh – 10g

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Method

Preparation: Finely slice the potatoes (leaving skin on). Peel the onion and cut into wedges. Peel and finely slice the garlic. Halve the plum tomatoes. Finely dice the red chilli. Halve the lemon. Trim and finely slice the fennel.

Preheat the oven to gas 6, 200°C, fan 180°C. In a large roasting tin, toss the potatoes with 1 tbsp oil and some seasoning. Roast for 20 minutes.

Heat 1/2 tbsp oil in a pan. Add the onion and cook for 5 minutes, or until softened. Add the garlic and fennel with a little seasoning, and cook for 2 minutes more.

Spoon the fennel mixture over the potatoes. Top with the tomatoes, dill and chilli, then return to the oven for 5 minutes.

Arrange the plaice fillets, skin-side down, over the veg mixture. Squeeze over half the lemon, then drizzle with the remaining oil; season well.

Cut 4 lemon slices from the remaining half and sit two on each fillet.

Return to the oven for 8 minutes, or until the fish is cooked through and the veg is tender.

Scatter with parsley to serve.

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Nutrition Data Per Serving

Calories (kcal)  384.7

Carbohydrate (g)  31.3

Fat (g)  15.3

Fibre (g)  7.5

Fruit & Veg  3.3

Protein (g)  27.8

Alcohol  0.0

No pancakes featuring here today!

These were the burgers that featured recently on the Tom Kerridge TV series “Lose Weight For Good”.

These were delicious and very easy to make! We made up a batch and froze them – one 500g pack of thigh mince and 500g of courgette making 8 burgers. BUT they were not of the enormous proportions Tom’s burgers came out!

I would have had two burgers easily, but instead chose to have one and added some salsa and 20g of mature cheddar on the top of the burger. Served with 150g of oven chips (266 cals), salad with beetroot and olives (105 cals) and 10ml of a citrus and chilli salad dressing (11 cals). Spray oil for the tops of the burgers – 4 cals. Altogether, this tasty dinner was 586 calories.

Turkey and Courgette Burgers

Preparation Time: 10 mins

Cooking Time: 20 mins

Serves: 8

Calories per serving: 94

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Ingredients

Turkey Thigh Mince – 500gs Raw/500g

Courgette, Raw – 500g

Seasoning Mix, Italian Herb – 2 Tsps/2g

Bicarbonate of Soda – 2 Tsps/10g

Peppers, Chilli, Dried, Flakes – ½ Tsp/1.5g

Capers, in Brine – 20g

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Method

Put the turkey mince into a large bowl. Take the grated courgette in handfuls and squeeze well to remove excess water, before adding to the bowl. Toss in the dried herbs, bicarbonate of soda, chilli flakes and capers, season with salt and pepper and mix well.

Divide the mixture into eight equal portions and shape into burgers. Place on a baking tray lined with baking parchment, cover and refrigerate.

Preheat the oven to 240C/220C Fan/Gas 7 Fan. Remove the burgers from the fridge and spray each one with a couple of sprays of oil. Cook on the top shelf of the oven for about 15 – 20 minutes, or until golden-brown and cooked through.

These freeze beautifully – separate the burgers before freezing with greaseproof paper.

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Nutrition Data Per Serving

Calories (kcal)  94.9

Carbohydrate (g)  1.5

Fat (g)  3.8

Fibre (g)  0.7

Sodium (g)  0.070

Fruit & Veg  0.8

Protein (g)  13.7

40g of wholemeal fusilli (129 cals), 20g of reduced fat red pesto (52 cals), 125g of roasted chicken breast left from yesterday (185 cals), buttered spring greens (57 cals… mostly the 5g of butter) and 200g roasted butternut squash (using spray olive oil, 89 cals) .

Colourful, lovely textures and flavours! Didn’t need much pasta because of the 200g of butternut squash.

I didn’t think I was very fond of pesto, but I like this red version.  It takes its colour from sun dried tomatoes, the green pesto from basil.

Whole meal was 508 calories and worth every single one!

This morning I went for what has now become my weekly session on the Alter G treadmill.  I absolutely LOVE these sessions.  I have built up to walking 4 minutes at 4kph (2.5mph) and walking fast for one minute at 5.5kph (3.75mph).  30 minutes in total is about my limit for the time being, but in between sessions I am also doing 3 x 1 hour sessions of strength training – concentrating on strengthening the muscles that support my shoulders, lower back, torso and legs/hips.

Needing to be a little stringent with calories as this week is Valentines Day and I have been advised that a three course meal will be prepared by my lovely husband!  No cheating with pre-prepared supermarket meal deals – I have perused the menu and highly approve!

Tuna steaks will be featuring regularly now!  So quick and easy and 5 minutes to cook to perfection!

If you have any good marinade recipes or combos – please share with me!

Serves:  2

Tuna Steaks with Ginger, Soy & Chilli

Calories per serving:  200

Preparation:  15 mins

Cooking time:  5 mins

Ingredients

Tuna, Steaks, Raw                                             –   1 Serving/140g

Ginger, & Garlic, Cubes, Cofresh                    –   ½ Serving/10g

Juice, Lemon                                                     –   1 Tbsp/15ml

Soy Sauce                                                         –   1 Tbsp/15ml

Garlic, Raw                                                         –   1 Clove/3g

Sesame Oil                                                        –   2 Tsps/10ml

Red Chilli Pepper                                               –   ½ chilli pepper/6.5g

Sugar, White, Granulated, Average                –   ½ Tsp/2.5g

Oil, Olive, Average                                             –   10ml

Method

Combine all ingredients except tuna in a shallow dish. Squish together until well combined, then add tuna steaks.

Cover and let marinate for at least 30 minutes at room temperature, or if longer, in the refrigerator.

Preheat a pan over a medium heat. Add 10ml of olive oil. Once heated, add the tuna steaks.

Cook for around 2.5 minutes each side (total of 5 minutes). This will leave them slightly pink in the middle – perfect!

Serve with rice or noodles and stir fried vegetables.

Nutrition Data Per Serving

Calories (kcal)  200

Carbohydrate (g)   4.3

Fat (g)  11.6

Fibre (g)  0.4

Sodium (g)  0.478

Fruit & Veg  0.2

Protein (g)   20.5

This is an easy peasy lemon squeezy (literally) recipe and takes just a few minutes to make!

Preparation Time:  10 mins

Cooking Time:  5 mins

Serves:  2

Calories per serving:  394

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Ingredients

Red chilli – ½ Tsp/1.5g

1 x shallot

Courgette – 2 Courgettes/448g

Olive Oil – 1 Tbsp/15ml

King Prawns, Peeled – 170g

Peppers, Chilli, Dried, Whole, Red, Schwartz-1 Tsp/0.5g

Zest and juice of half a lemon

Creme Fraiche (full fat) – 50g

Soft Cream Cheese (full-fat) – 30g

Dried Parsley – ½ Tsp/0.5g

Pine Nuts – 7g

Fine Egg Noodles – 1 Block/63g

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Method

Peel and finely dice the shallot.  Julienne the courgette into fine strands. Peel and chop the garlic close. Zest and juice the lemon. Finely chop the chilli. Toast the pine nuts under the grill or in a dry pan until golden brown.

Cook the noodles as per the instructions – drain and set aside keeping warm.

Heat a large frying pan over a medium heat and add the olive oil. Add the chopped shallot and fry gently for 2 – 3 minutes.  Then add the courgette, garlic and chilli flakes and fry for around 5-6 minutes until softened.

Add the parsley, lemon juice and zest and continue to cook for one minute. Add the creme fraiche, cream cheese and the prawns and continue to cook over a low heat for around 2 minutes until the prawns and sauce are warmed through.

Serve into two large bowls and top with the toasted pine nuts.

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Nutrition Data Per Serving

Calories (kcal)	394.6
Carbohydrate (g)	28.4
Fat (g)	21.2
Fibre (g)	3.6
Sodium (g)	0.868
Fruit & Veg	3.4
Protein (g)	22.8

Preparation Time:   1 hr 20 mins

Cooking Time:   30 mins

Serves:   3

Calories per serving:   574.7

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Ingredients

Carrots                                                                      –      75g

Celery                                                                        –      50g

Onions                                                                      –      90g

Cheese, Parmesan                                                    –      30g

Mixed Herbs                                                              –      1 Tsp/2g

Garlic                                                                         –      1 Clove/3g

Turkey Thigh Mince                                                   –      250Gs Raw/250g

Olive Oil                                                                     –      11ml

Milk, Semi Skimmed                                                   –      3 Servings/300ml

Tomato Puree                                                           –      1 Pot/70g

Tomatoes, Chopped, in Rich Tomato Juice                –      ½ Can/200g

Cheese, Cheddar, Mature                                         –      40g

Flour, Plain                                                                –      35g

Butter, Salted                                                            –      25g

Free Range Egg Lasagne Sheets                             –      97.5g (6½ sheets)

Kale, Portions, Frozen (defrosted)                             –      100g

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Preparation/Method:

Peel and finely dice carrots and onion. Peel and crush garlic clove. Trim and finely dice celery. Grate Parmesan and Cheddar. Defrost the frozen kale.

Step 1

Heat the oil in a large pan, and fry the carrot, onion and celery for 15 minutes until it is very soft and starting to caramelise. Add the garlic (crushed) and continue to stir for a few minutes.

Add the mince and fry until brown all over. Add the tomato puree, tomatoes, herbs and season. Cover with a lid and simmer for 30 minutes until the sauce is thick.

Step 2

Heat the oven to 180C/fan. Heat the butter in another pan. Add the flour and cook until the oil is absorbed and the flour starts to expand. Stirring continually, add the milk (warmed), a splash at a time, until completely incorporated and there are no lumps. Cook on a low heat until you have a thick white sauce, and season. Stir half the cheddar and half the Parmesan though the sauce until melted.

Step 3

Put one third of the tomato sauce in a large baking dish, and cover with a blobs of the defrosted kale and a third of the lasagne sheets. Keep layering up until the sauce has been used, finishing with a layer of pasta. Pour over the white sauce, and scatter with the remaining Parmesan and Cheddar.

Bake for around 30 minutes until the sauce is bubbling and the top is golden. Cover with foil if getting too dark. Serve with a salad.

Nutrition Data Per Serving

Calories (kcal)    574.7

Carbohydrate (g)    47.8

Fat (g)   26.0

Fibre (g)   4.4

Sodium (g)   0.411

Fruit & Veg   2.6

Protein (g)    36.5

Cod with a tangy topping

This has to be one of the easiest recipes I’ve ever found! Colourful, flavoursome and looks fab! Served with half a pouch of Tilda Steamed Basmati Coconut Chilli & Lemongrass rice (125g or half a pouch was 190 calories).

Whole meal was therefore just 476 calories.

Preparation Time: 5 mins

Cooking Time: 15 mins

Serves: 2

Calories per serving: 286

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Ingredients

Cod, Loins 2 x 150g fillets-300g

Olive Oil – 1 Tbsp/15ml

Yellow Pepper – 1 Med/160g

Garlic – 1 Clove/3g

Tomatoes, Plum, Peeled, Canned – ½ Can/200g

Black Greek Style Olives, Pitted – 8 Av Olives/32g

Saffron – ¼ Tsp/0.25g

Paprika, Smoked – 5g

Parsley, Dried – ¼ Tsp/0.25g

Red Pesto, Reduced Fat – 20g

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Method

Preheat oven to 190C and dry the fish on kitchen paper. Brush a non-stick baking tray with a little of the oil and sit the fish fillets on the brushed area.

In a small non-stick frying pan, fry the de-seeded and chopped yellow pepper over medium heat for 10 minutes until softened and slightly tinged gold, then add the peeled, chopped garlic and stir for a minute.

Add the tomatoes cut into large chunks (no juice), pesto, saffron and paprika and stir for 2 minutes. Then stir in the olive slices and chopped parsley, plus seasoning to taste.

Cook for a further minute then spoon the mixture onto the tops of the fish fillets.

Bake for 12 – 15 minutes or until fish is just cooked through and topping is bubbling.

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Nutrition Data Per Serving

Calories (kcal) 285.9

Carbohydrate (g) 10.3

Fat (g) 13.9

Fibre (g) 3.2

Sodium (g) 0.304

Fruit & Veg 2.4

Protein (g) 29.7