Spaghetti Caponata – 335 calories

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This is very healthy, easy and quick to prepare Sicilian pasta dish…. and not too bad on the calories either. The sweetness of the roasted aubergine and raisins add a nice balance counteracted by the saltiness of the olives and capers.

Spaghetti Caponata

Serves:  4

Calories per serving:  335.2

Ingredients

Aubergine, Raw – 600g

Olive Oil – 30ml

Red Onion, peeled and diced – Half an onion/65g

Celery, Raw – 2 sticks/71g

Garlic, Raw, peeled and finely diced – 2 Cloves/6g

Oregano, Dried – 1 Tsp/1g

Tomatoes, Chopped, in Rich Tomato Juice – 1 Can/400g

Raisins – 40g

Olives, Kalamata, Pitted – 30g

Vinegar, Red Wine – 2 Tbsps/30ml

Parsley, Dried – 2 Tsps/2g

Capers, in Brine  – 1 Hpd Tsp/10g

Spaghetti, Whole Wheat, Dry Weight – 200g

Method

Preparation: Remove stalk from aubergine and cut into 3cm cubes. Peel and dice onion and garlic.

Trim and slice celery stalks. Chop the olives into quarters.

STEP 1   Heat the oven to 220C/fan 200C/gas 7. Toss the aubergine with half the oil and a little seasoning, and tip onto a large non-stick baking tray. Roast for 20-30 minutes stirring half way through until charred and soft.

STEP 2   Meanwhile, heat the remaining oil in a large pan and cook the red onion and celery with a large pinch of salt for 10 minutes or until softening and a little caramelised. Add the garlic and oregano, and cook for a minute before adding the tomatoes and 100ml of water.

Tip in the roasted aubergine and simmer for 15 minutes until the sauce has thickened and the aubergine is very soft. Add the raisins, capers, olives and red wine vinegar, and season. Keep on a low heat.

STEP 3    Cook the pasta following pack instructions, then drain. Tip the drained pasta into the caponata with the parsley. Stir well, then serve.

Nutrition Data Per Serving

Calories (kcal) 335.2

Protein (g)  9.9

Carbohydrate (g) 47.2

Fat (g)  11.5

Fruit & Veg  4.0

Fibre (g)  9.6

Venison steak with cauliflower cheese and stir-fried cabbage and leek – 450 calories

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Venison is a very lean and therefore fairly low calorie meat. We bought a steak of 240g but cut in it half. It also doesn’t shrink much as it cooks. The steak shown in the picture (120g) was just 129 calories (plus 43 cals for the olive oil it was brushed with ahead of cooking).

Stir-fried cabbage and leek – can’t get enough! Low calorie, tasty and filling – 74 calories a portion and we often have it in place of rice or pasta.

This cauliflower cheese was a little experiment. I went light on the cheese and added 2 tsps of Dijon mustard and soured cream, cream cheese, Parmesan and grated Cheddar and breadcrumbs on the top. 204 calories a portion.

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Cauliflower Cheese with Dijon Mustard

Preparation Time: 20 minutes

Cooking Time:

25 minutes

Serves: 4

Calories per serving: 203.9

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Ingredients

Cauliflower, Raw – 850g

Soured Cream – 50ml

Soft cream Cheese – 30g

Dijon Mustard, Dijon – 2 Tsps/20g

Cheddar Cheese, Mature – 40g

Parmesan Cheese – 20g

Panko Breadcrumbs -3 0g

Method:

Pre-heat the oven to 200 degrees. Grate the Cheddar and the Parmesan but keep the two cheese separate.

Chop just the head of the cauliflower roughly and evenly with a large knife. Place into a steamer and cook for around 10 minutes until the thickest parts of the stems are softened.

Remove, drain and leave to cool.

When tepid, add the soured cream, soft cheese, mustard and parmesan to the cauliflower and stir thoroughly to combined.

Place the cauliflower into a shallow large oven proof dish. Sprinkle over the grated Cheddar and the Panko breadcrumbs. Place in the oven for around 25 minutes until golden brown and crispy on top.

Nutrition Data Per Serving

Calories (kcal) 203.9

Protein (g) 13.5

Carbohydrate (g) 12.0

Fat (g). 11.5

Fruit & Veg 2.8

Fibre (g) 3.4

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Chicken Breast Stuffed with Spinach & Cream Cheese – 348 calories

IMG_1324Chicken Breast Stuffed with Spinach & Cream Cheese

Preparation Time: 10 mins

Cooking Time: 25 mins

Serves: 2

Calories per serving: 348.3

Ingredients

Chicken, Breast, Fillets – 2 x 144g each

Spinach, Babyleaf – 80g

Soft Cream Cheese – 50g

Garlic, Raw – 1 Clove/3g

Fresh Lemon Juice – 2 Tsps/10ml

Paprika – 1 Tsp/2g

Olive Oil – 3 Tsps/15ml

Creme Fraiche – 15g

Chilli Peppers, Dried, Flakes – ¼ Tsp/0.75g

Shallots, Echalion – 50g

Method

Preheat oven to 180 degrees. Wash and finely slice/shred spinach. Peel and finely dice garlic and shallot.

Place the chicken breasts on a cutting board and using a sharp knife to cut a pocket into the side of each chicken breast.

Mix the soft cheese, creme fraiche, lemon juice, chilli flakes, onion, garlic in a small bowl until combined.

Spoon the spinach mixture into each chicken breast evenly and secure with wooden tooth picks or skewers. Place the two filled chicken breasts into a suitably sized baking dish.

Brush the surface of the chicken breast with the olive oil using a brush. Sprinkle with the paprika.

Bake, uncovered, for 25 minutes or until chicken is cooked through.

Nutrition Information

Nutrition Data Per Serving

Calories (kcal) 348.3

Protein (g) 41.7

Carbohydrate (g) 3.1

Fat (g) 18.7

Fruit & Veg 1.0

Fibre (g) 1.3

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Served with 50g (dry weight) brown rice and griddled asparagus spears.