Stir-fried cabbage and leek – 74 calories a portion

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A good crop of Savoy cabbage

Today I ventured into the garden and decided that it was about time that I started to harvest our crop of Savoy cabbages. 

I realised that although stir fried cabbage and leek features often on my blog, I’ve never provided any information on it.

I use this combination often – at least once a week.  My stir-fried cabbage and leek replaces pasta or rice as an accompaniment to any meal that you’d usually eat with pasta, potato or rice.  Curry, bolognese, chilli-con carne – they all work well.

Much lower in calories and healthier.  Ideal if you are trying to reduce your consumption of processed carbohydrates.

Preparation Time:   20 mins

Cooking Time:  1 hr

Serves:  4 (generous portions)

Calories per serving:  74

Ingredients

Leeks, Raw, Trimmed – 230g

Savoy Cabbage – 400g

Olive Oil –  2 Tsps/10ml

Butter – 1 Thin Spread/7g

Method

Trim, wash and finely slice the leek. I try to keep as much of the green leaf as I can.  I usually cut the leek along it’s length about 4/5 times and then slice along it’s length.  It you leave the root end on when doing this, it keeps everything much easier.

Finely slice the cabbage. Disregard the thick stalk, but any leaf stems provide a nice bit of additional crunch.

Melt the butter and oil in a large wok or frying pan over a medium heat. Add the sliced vegetables. Stir every few minutes until the vegetables start to soften. Don’t allow to brown.

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Stir-fried cabbage and leek

Lower the heat (very low) and continue to cook for around a total of 40-60 minutes. If you want to, you can cover with a lid which will speed up the cooking process.

Cook slightly less if you prefer a crunchier texture.

You can replace the leek with onion – it works just as well.

This can be served in place of rice, pasta or noodles, as a vegetable side dish. I’ve also enjoyed it for breakfast with grilled bacon!  Lovely with shredded ham hock, loaded onto a warmed folded flatbread.  I’ve also had it with mussels!

Nutrition Data Per Serving

Calories (kcal)  74

Protein (g)  3.0

Carbohydrate (g)  5.5

Fat (g)  4.6

Fruit & Veg  2.1

Fibre (g)  4.2

Holiday exercise – worth the effort!

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Just one of the magnificent sunsets

I’ve just returned from a very relaxing fortnight in Tenerife – somewhere that enjoys a warm sunny and dry climate virtually the whole year round.  It has a very obvious appeal to us at this time of year when the temperatures drop, the evenings draw in and the heavens open!

It is inevitable that I’ll eat more when I am away and move less.  When I am at home, I an stringent with logging all the food I eat and keeping tabs on my calories.  At home there is housework and daily chores.  I may not move far, but I move little and often.  At this time of year I’ll also spend hours at a time raking leaves in the back garden.  Our mature oak tree keeps me busy with my rake.

On holiday, I use my wheelchair more – the place we stay is at the top of a long hill.  I can be in my wheelchair for 2/3 hours a day, depending on what we are doing.  But I can also spend many hours sitting on a sun lounger and soaking up the rays whilst enjoying a good read.

I can usually expect to return home from this holiday having gained 7 – 10lbs.  This  year, I was determined to  try and minimise any gain, as I am determined to get to 9 stone at some point during the year.  My lowest weight was in 2014 when I saw 9st 3lbs on the scale.  Since then, I have bounced about a but with my weight, but never allowed it to creep above  around 10st 10lbs.

One of the things my sister (who accompanied me on the holiday) encouraged me to do was to take my gym ball, which can easily be inflated and deflated.  Of course, it also meant taking the foot pump.  I packed this non-essential item really not expecting to use it more than once or twice.

However, on the first morning of the holiday, I sat on the ball and carried out my regular routine of warm up stretches and then a 40-45 minute “bouncing” session, when I swing my arms wildly to music.  I can get my heart rate into my “peak” zone (above 140 bpm).  It was so lovely to be outside, watching the sun rise, listening to the birds and enjoying the idyllic surroundings.  I quickly realised that this was something that wasn’t a chore – I was on holiday with plenty of time to fit in my exercise and it really set me up for the day.  My stretches do help to limit my pain and keep everything flexible.  I concentrate on my neck and back.

I’ve just totted up the various numbers which I logged on my Fitbit:

I “bounced” 60,729 steps.  Earned 6,062 calories.  Spent a total of 17.5 hours of my holiday exercising.

What’s even better was that my weight gain for the fortnight was just 3.8lbs!  Incredible!

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View out of the gym “window”
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My “gym” for the week, getting myself warmed up

Spaghetti with spring greens, bacon and hazelnuts – 510 calories

IMG_3302I love using vegetables that are in season – cheap and at their very best! Spring greens all the way for me – I’ve washed, shredded and blanched three portions. This was how I used the remainder.

This could easily be made vegetarian by omitting the bacon. It was delicious!

Spaghetti, spring greens with hazelnuts and bacon

Preparation Time:20 mins

Cooking Time:20 mins

Serves:1

Calories per serving:  510.7

How to toast and skin hazelnuts:   Preheat oven to 200 degrees.  In a baking pan toast hazelnuts in one layer in middle of oven 10 to 15 minutes, or until lightly coloured and skins are blistered.

Wrap nuts in a clean tea towel and let steam 1 minute. Rub nuts in towel to remove loose skins (don’t worry about skins that don’t come off) and cool completely.

To blanch the spring greens:   Remove ends and tough centre stems. Wash thoroughly in plenty of cold water.  Finely shred the leaves. Add to a saucepan of boiling water and boil for 5 minutes or until bright green. …

Transfer the vegetables to a bowl of iced water to refresh. This cools them quickly so they don’t continue to cook…. (I just place them in a colander and run under the cold water tap…)

Drain throughly. Don’t soak for more than 2-3 minutes or they may lose flavour.

and here is the recipe…..

Ingredients

Bacon, Lardons, Smoked – 25g

Cabbage, Spring Greens, blanched – 100g

Spaghetti, Whole Wheat, Dry Weight – 50g

Cheddar Cheese, Extra Mature, Average – 25g

Oil, Olive – 1 Tsp/5ml

Hazelnuts, toasted, skinned and roughly chopped – 15g

Method

Wash and finely shred the spring greens. Cook the spaghetti as per the packet instructions and drain when cooked.

Bring a large pain of water to the boil. Add a pinch of salt and the greens to the boiling water. Cook for 5 minutes, then drain and rinse under cold water. Drain thoroughly.

Heat the oil in a large frying pan over a high heat. Add the chopped bacon/ lardons and fry for 3 – 4 minutes, stirring regularly, until the fat has melted and the bacon is crisp and golden-brown.

Add the cooked spring greens to the pan and stir-fry for 1-2 minutes, or until wilted and coated in the fat. Season with salt and pepper and stir in the chopped hazelnuts. Mix in the cooked spaghetti.

Sprinkle with the (grated) cheese and serve immediately.

Picture shows before the cheese was sprinkled on. If I were to change anything, I might suggest adding a spoonful of creme fraiche.

Nutrition Data Per Serving

Calories (kcal) 510.7

Protein (g) 22.7

Carbohydrate (g) 33.8

Fat (g) 31.6

Fruit & Veg 1.3

Fibre (g) 8.2

Butternut squash, aubergine & barley salad with balsamic vinaigrette – 199 calories

IMG_3103 (1)Love, LOVE this salad. Eating it cold for a packed lunch tomorrow with some cubed Feta cheese!

Butternut squash, aubergine & barley salad with balsamic vinaigrette

Preparation Time: 20 mins

Cooking Time: 40 mins

Serves:6

Calories per serving: 199

Ingredients

Butternut Squash, raw – 550g

Olive Oil -13ml

Barley, Quick Cook – 100g

Tomatoes, Sun Dried (roughly chopped) – 65g

Pumpkin Seeds – 1 Tbsp/10g

Black pitted olives – 7 Olives/24.5g

Fresh Basil, chopped – 2 Tbsps/10g

Balsamic Vinegar – 2 Tbsps/30ml

Extra Virgin Olive Oil – 15ml

Dijon Mustard – 1½ Tsps/7.5g

Garlic, Raw – 1 Clove/3g

Red Onions, Red – 148g

Capers, in Brine -1 Hpd Tsp/10g

Aubergine, Raw – 325g

Method

Preparation: Peel and de-seed butternut squash and cut into 2cm cubes. Trim the top and bottom of the aubergine and cut into 2cm cubes. Peel and dice the red onion. Dice the sun dried tomatoes. Roughly chop the basil.

For the dressing

2 tbsp balsamic vinegar

2 tbsp extra-virgin olive oil

1 tsp Dijon mustard

1 garlic clove, finely chopped

Heat oven to 200C/fan 180C/gas 6. Place the squash on a baking tray and toss with olive oil. Roast for 20 mins. After 20 mins, add the aubergine and diced onion, stir thoroughly and continue to roast for a further 30 minutes, stirring gently half way through the cooking time.

Meanwhile, boil the barley for about 25 mins in salted water until tender, but al dente.

While this is happening, whisk the dressing ingredients in a small bowl, then season with salt and pepper. Drain the barley, then tip it into a bowl and pour over the dressing. Add the black olives (halved), the drained capers and pumpkin seeds. Mix well and allow to cool.

This will keep for 3 days in the fridge and is delicious warm or cold.

Shown here served with 2 x chilli and lime skewers (113 cals) and 40g of broccoli (14 cals). Whole meal 326 calories.

Nutrition Data Per Serving

Calories (kcal) 199

Protein (g) 4.4

Carbohydrate (g) 25.8

Fat (g) 8.5

Fruit & Veg 2.2

Fibre (g) 5.4

Butternut squash & barley salad with balsamic vinaigrette – 248 calories per portion

img_3067.jpgMade this – super simple and very tasty. We’re having it with a pan fried sea bass fillet and tender stem broccoli later :-)

Preparation Time:30 mins

Cooking Time:40 mins

Serves: 4

Calories per serving:247.7

Ingredients

Butternut Squash, Raw, peeled and chopped into 2cm cubes -500g

Oil, Olive -1 Tbsp/15ml

Barley -100g

Tomatoes, Sun Dried, chopped -50g

Pumpkin Seeds -1 Tbsp/10g

Black pitted olives, halved -7 Olives/24.5g

Basil, Fresh -2 Tbsps/10g

Balsamic Vinegar -2 Tbsps/30ml

Olive Oil, Extra Virgin -2 Tsps/10ml

Dijon Mustard -1½ Tsps/7.5g

Garlic, Raw -1 Clove/3g

Red Onions -50g

Capers, in Brine -1 Hpd Tsp/10g

Method

Preparation: Peel and de-seed butternut squash and cut into 2cm cubes. Peel and dice the red onion. Slice the sun dried tomatoes. Roughly chop the basil. Peel and finely dice garlic.

For the dressing

2 tbsp balsamic vinegar

2 tbsp extra-virgin olive oil

1 tsp Dijon mustard

1 garlic clove, finely chopped

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

Place the squash on a baking tray and toss with olive oil. Roast for 20 mins. After 20 mins, stir thoroughly and then add the chopped onion. Continue to roast for a further 20 minutes.

Meanwhile, boil the barley for about 25 mins in salted water until tender, but al dente.

While this is happening, whisk the dressing ingredients in a small bowl, then season with salt and pepper. Drain the barley, then tip it into a bowl and pour over the dressing. Mix well and let it cool.

Add the remaining ingredients (olives, capers, chopped basil, seeds) to the barley and mix well.

This will keep for 3 days in the fridge and is delicious warm or cold.

Nutrition Data Per Serving

Calories (kcal) 247.7

Protein (g) 5.0

Carbohydrate (g) 31.7

Fat (g) 10.8

Fruit & Veg 1.8

Fibre (g) 5.5

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Salmon fillet with a Parmesan and lemon crust – 278 calories

IMG_3052This was so easy and quick and very, very delicious. We’ll definitely be making it again!

Preparation Time: 5 mins

Cooking Time: 18 mins

Serves: 2

Calories per serving: 278


Ingredients

Salmon, Fillets, Raw, Skin-On (2 x 90g) – 190g

Butter, Salted – 8g

Cheese, Parmesan, finely grated – 15g

Lemon, Zest – 2 Tsps/4g

Breadcrumbs, Panko – 15g

Mustard, Dijon, Average- 6g

Dill, Dried, Average- ½ Tsp/0.5g

Oil, Olive, Average- 3ml

Preparation: Melt butter in microwave. Finely grate parmesan cheese. Zest half a lemon.

Method

1   Heat oven to 200 degrees. Use oil to brush bottom of a Pyrex baking dish. Pat salmon dry with paper towel. Place salmon, skin side down, in dish; spread with the Dijon mustard.

2   Mix panko bread crumbs, cheese, lemon zest and dill with the melted butter. Press bread crumb mixture evenly on salmon.

3   Bake uncovered 15 to 25 minutes (I cooked for 18 mins) or until salmon flakes easily with fork. Serve immediately.

I served mine with some stir-fried cabbage and leek and half a pouch of brown rice with roasted vegetables.

Nutrition Data Per Serving

Calories (kcal) 278

Protein (g) 21.8

Carbohydrate (g) 6.6

Fat (g)18.4

Fruit & Veg 0.0

Fibre (g) 0.2

Easy Spanish Chicken – 424 calories

IMG_3045This was lovely – very filling and a nice bit of heat from the chilli and the chorizo. It suggested serving with green beans and rice – but it most certainly didn’t need the rice!

Preparation Time: 20 mins

Cooking Time: 30 mins

Serves: 2

Calories per serving: 424

Ingredients

Oil, Olive – 7ml

Onions, peeled and sliced -100g

Peppers, Yellow, Raw (1 medium) cut into bite-sized chunks – 155g

Courgette, Raw – cut in half lengthwise and then sliced – 200g

Chorizo, sliced – 70g

Tomatoes, Chopped, in Tomato, Canned – ½ Can/200g

Butter Beans, Canned – ½ Can/125g

Tomato Puree, Double Concentrate – 1 Tbsp/15g

Oregano, Dried,- ½ Tsp/0.5g

Dried Chilli Flakes – ½ Tsp/1.5g

Stock Cubes, Chicken, half a cube

Parsley, Fresh – 1 Tbsp/3.8g

Salt – 1 Pinch/0.1g

Freshly Ground Black Pepper – 1 Pinch/0.2g

Chicken Breast Fillets 2 x 100g, cut into slices – 200g

Method

Heat the oil in a large, non-stick frying pan or saute pan. Add the chicken and season with the pepper. Fry for 2 minutes, stirring regularly.

Transfer the chicken to a plate using a slotted spoon or spatula and add the onion, pepper, courgette and chorizo to the pan. Fry over a medium high heat for 3 minutes, stirring regularly.

Add the wine, tomatoes, butterbeans, tomato puree, oregano, chilli flakes and chicken stock cube to the pan. Refill the tomato tin with cold water, pour into the tomato mixture and stir. Season with a little salt and pepper.

Bring the sauce to the boil, return the chicken to the pan and simmer for 8-10 minutes, or until the chicken is tender and cooked through and the sauce has thickened.

Garnish with the parsley and serve immediately. Goes nicely with green beans,

Nutrition Data Per Serving

Calories (kcal) 424.6

Protein (g) 42.4

Carbohydrate (g) 26.4

Fat (g) 16.9

Fruit & Veg 5.1

Fibre (g) 8.1