Brunch; sausages, tomatoes and mushrooms: 367 calories

IMG-2313I 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!

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However, going for a “meatier” good quality sausage can be worth it, even if it’s higher in calories.

The way I get around this is to making my sausage go further! For example, these good quality Cumberland supermarket sausage were 271 calories per 2 (grilled) sausages.

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.

Whole meal was therefore 367 calories.

I did use 2 mini pitta breads lightly toasted (44 cals each) to mop up all the lovely juice from the tomatoes!

That, alongside my regular cups of tea will keep me sustained until this evening now….

Making healthy swaps – turkey chilli with 50/50 rice and stir fried cabbage/leek – 448 calories

IMG_2310The 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

Carrots, Raw-110g

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

Method

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.

Serves 3 – 4 depending on how hungry you are!

 

Nutrition Data Per Serving

Calories (kcal) 196.1

Carbohydrate (g) 15.2

Fat (g) 7.1

Fibre (g) 6.1

Fruit & Veg 2.4

Protein (g) 16.3

Tuna steak, bubble and squeak! 459 calories

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Had this delicious dinner tonight.

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!