Vegetarian hoisin duck stir fry with wholewheat noodles – 522 calories

IMG_4847 (1)Quite impressed with the flavour, texture and taste of this “pretend” hoisin duck and will definitely have it again! Far less calories per 75g portion (159 calories) than shredded duck would usually be.

Vegetarian hoisin duck stir fry with wholewheat noodles – 522 calories

Preparation Time: 15 mins

Cooking Time: 20 mins

Serves: 2

Calories per serving: 522.3

Ingredients

Linda McCartney Vegetarian Duck, Shredded, Hoisin, Frozen – 2 Servings/150g

Brown Onions -50g

Mange Tout – 50g

Carrots, Peeled -1 Carrot/75g

Hoisin Stir Fry Sauce -1 Packs/139.545g

Wholewheat Noodles, Blue Dragon – 2 Servings/100g

Chestnut Mushrooms -½ Pack/125g

Olive Oil – 2 Tsps/10ml

Red Peppers – 0.33 Med/52.8g

Peas, Frozen – 100g

Method

Put the noodles on to cook as per packet instructions.

Peel and slice the onion. Se-seed and cut the pepper into strips. Peel the carrot and chop into matchstick sized pieces. Wipe and cut the mushrooms into chunks. Defrost the frozen peas.

Place the oil in a wok over a medium heat. Add the onions carrot, pepper and stir over the heat until softened. Add the mange touts, mushrooms and the vegetarian duck. Stir for a further 5 minutes. Add the stir-fry sauce and 100ml of water and continue to cook for 10 minutes, lowering the heat.

Drain the noodles, mix in with the stir fry mixture and serve.

Nutrition Data Per Serving

Calories (kcal) 522.3

Protein (g) 30.2

Carbohydrate (g) 66.0

Fat (g) 13.7

Fruit & Veg 3.0

Fibre (g) 13.3

Sweet Chilli Chicken Stir-fry – 552 calories

Super healthy, lots of added vegetables and a BIG portion. This could have easily have made 3 portions, but we are greedy and have been working in the garden all day….

Sweet Chilli Chicken Stir-fry – 552 calories

Preparation Time: 10 mins

Cooking Time: 15 mins

Serves: 2

Calories per serving:  551.7

Ingredients

Red Peppers – 85g

Chestnut Mushrooms – 117g

Mange Tout – 66g

Wholewheat Noodles, Sharwood’s – 110g

Chicken Breast Fillets, Skinless & Boneless – 193g

Olive Oil – 11ml

Carrots, Peeled – 80g

Brown Onions – 72g

Frozen Garden Peas – 100g

Sweet Chilli, & Garlic, Stir Fry Sauce, Blue Dragon -1 Sachet/120g

Preparation

Cut the chicken into thin strips. Peel the carrot and cut into matchsticks. De-seed and de-stalk peppers and cut into strips. Top and tail mange touts and cut in half. Peel onion and cut into slices, De-frost the peas. Wipe mushrooms and cut into chunks.

Method

Place noodles into a pan of boiling water and cook for 10 minutes, drain and set aside.

Put oil in a large wok and heat over a medium heat. Add the chicken, stir fry until browned, remove and set aside reserving the oil. Add the peppers, carrots and onions. Cook for around 10 minutes stirring all the time. Add the mushrooms, mange touts and peas and continue to cook for a further 5 – 7 minutes.

Add the sachet of sauce to the vegetables and continue to cook for 5 minutes.

Add the browned chicken and continue to cook through for about 3 – 4 minutes. Turn off the heat, add the drained noodles and combine.

Serve.

Nutrition Data Per Serving

Calories (kcal) 551.7

Protein (g) 40.5

Carbohydrate (g) 73.1

Fat (g) 9.9

Fruit & Veg 3.5

Fibre (g) 10.8

IMG_4757

Squash, sage and sourdough bake – 246 calories

IMG_4647Squash, sage and sourdough bake

It took quite a bit of preparation, but well worth it – we have four portions in the freezer and it was absolutely delicious! We enjoyed it with M&S Italian Style sausages and a small amount of stir-fried leek and cabbage and mashed swede and carrot.

I think many vegetarians would be very happy with this (minus the sausages, of course….)

Preparation Time: 45 mins

Cooking Time: 1 hr 45 mins

Serves: 6

Calories per serving: 246.4

Ingredients

Butternut Squash – 1150g

Olive Oil – 10ml

Red Onions – 220g

Garlic – 4 Cloves/12g

Sourdough Bread – 100g

Chilli Peppers, Red – 2 Peppers/26g

Lemon Zest – 2 Tsps/4g

Double Cream Alternative – 1 50g/50g

Knorr Vegetable Stock Pot – 1 Pot/28g

Water – 300ml

Pecorino Cheese – 100g

Pumpkin Seeds – 1½ Tbsps/15g

Fresh Sage – 2 Tsps/1.6g

Method

Heat oven to 140C. Peel and dice red onion. Peel and finely slice the garlic. Peel the butternut squash, cut in half lengthwise, remove seeds, and slice into semi-circles, keeping the slices as thin as possible. Wash the sage leaves and finely slice. Remove the zest from the lemon. Finely chop the chilli peppers.

Heat the olive oil in a frying pan over a medium heat. Add the onions and fry stirring regularly (don’t allow to brown). Once softened, add the garlic and continue to cook for a further 5-10 minutes. Switch off the heat and add the chopped sage, stirring through and set aside.

Take a large shallow casserole dish. Starting with a layer of butternut squash, alternatively layer the sliced butternut squash with the onion/garlic, finishing with a layer of butternut squash.

Make up the stock pot with 300ml of boiling water, stir until dissolved and set aside. Measure the flour into a small bowl, add a few spoonfuls of the stock and mix into a smooth paste. Add the stock a little at a time until completely combined with the flour. Add the cream alternative into the mixture.

Pour the mixture gently over the butternut squash and onion layers.

Sprinkle with salt and freshly ground pepper. Cover the dish in foil, place into the oven and bake for 1.5 hours.

Whizz up the sourdough in a food processor using the “pulse” button to make breadcrumbs. Mix with the lemon zest and finely chopped fresh chillies. Finely grate the pecorino and mix in with the breadcrumbs.

Remove the bake from the oven and sprinkle over the breadcrumb/cheese mixture. Top with the pumpkin seeds. Turn up the oven to 180 degrees and continue to cook the bake for a further 15 minutes until the breadcrumbs are golden and the cheese is melted.

Remove from the oven and allow to settle for a couple of mins before serving.

Nutrition Data Per Serving

Calories (kcal) 246.4

Protein (g) 8.9

Carbohydrate (g) 27.4

Fat (g) 11.4

Fruit & Veg 2.7

Fibre (g) 4.0

King Prawn Chow Mein – 411 calories

IMG_4540Haven’t done a stir-fry for ages, but really fancied one and this pack of prawns in the freezer needed to be used!

A hit with the husband, and we’ll be doing another – perhaps next time with a chilli and garlic sauce, or using strips of steak, chicken or toasted whole cashew nuts.

Serves: 2

Preparation: 10 minutes

Cooking Time: 15 minutes

Ingredients

Jumbo King Prawns (cooked, frozen) -1 Pack/240g

Chow Mein Sauce, Asia Specialities, Aldi -1 Pack/120g

Green Peppers – 125g

Red Peppers – 50g

Green Beans – 66g

Chestnut Mushrooms – ¾ Pack/187.5g

Spring Onions – 27g

Avocado Oil – 8ml

Mange Tout – 72g

Wholewheat Noodles – 110g

Preparation

De-seed and de-stalk peppers and cut into strips. Top and tail beans and mange touts and cut in half. Trim spring onions and cut into bite sized slices. Wipe mushrooms and cut into chunks.

Method

Place noodles into a pan of boiling water and cook for 10 minutes. Drain and set aside.

Put oil in a large wok and heat over a medium heat. Add the peppers, beans, mange tout and onions. Cook for around 10 minutes stirring all the time. Add the mushrooms and continue to cook for a further 5 – 7 minutes.

Ad the sachet of sauce to the vegetables and continue to cook for 5 minutes.

Add the noodles and prawns, combine. Continue to warm through for about 3 – 4 minutes.

Serve.

Nutrition Data Per Serving

Calories (kcal)  411.3

Protein (g)  27.9

Carbohydrate (g)  55.9

Fat (g)  7.6

Fruit & Veg  3.4

Fibre (g)   10.3

Grilled Tuna With Butternut Squash, Caramelised Onion and Mint Vinaigrette – 309 calories

IMG_4077This dish was really easy and quick to prepare. I love roasted butternut squash and am always looking out for recipes that include it.

I served alongside half a pouch of grains: Bulgur Wheat, Green Lentils and Barley (225 calories)

Preparation Time: 10 mins

Cooking Time: 30 mins

Serves: 2

Calories per serving: 309.4

Ingredients

Tuna Steaks – Frozen – 2 Xs 200g Steak/162g

Butternut Squash, Raw – 450g

Olive Oil (onion frying) – 8ml

Garlic, Raw – 1 Clove/3g

Chilli Peppers, Dried, Flakes – 0.33 Tsp/0.99g

Olive Oil (butternut squash roasting) – 1 Tbsp/15ml

Red Onions – ½ Med/90g

Honey – 10g

Balsamic Vinegar – 1 Serving/15ml

Mint, Fresh (chopped) – 2 Tbsp/3.2g

Pepper, Black, Freshly Ground – ½ Tsp/1g

Method

Cut the butternut squash into 12 wedges, discard the inner seeds and, using a small knife, remove the outer skin.

For the vinaigrette, heat 1 tablespoon of the olive oil in a pan, add the onions and cook for 5 – 10 minutes until lightly browned and softened. Add the honey and caramelise gently in the pan for another 15 minutes. Remove from heat and allow to cool.

Add the balsamic vinegar and chopped mint, season with black pepper and set aside.

Preheat oven to 200 degrees. Toss the butternut squash wedges with the remaining olive oil, garlic and the chilli flakes and place the squash on a baking tray or roasting dish to cook for 20 – 30 minutes, until golden and lightly caramelised. Remove and keep warm.

Season the tuna steaks then brush with a little olive oil. Place on the grill for 2 – 3 minutes until the tuna is cooked rare (a little longer if you prefer it more well done).

Place the tuna steaks on a bed of the grilled squash, spoon the onion and mint vinaigrette over the top and serve.

Nutrition Data Per Serving

Calories (kcal) 309.4

Protein (g) 25.3

Carbohydrate (g) 25.6

Fat (g) 12.3

Fruit & Veg 3.1

Fibre (g) 4.0

IMG_4074

Cheese Scones – 106 calories each

FullSizeRenderI decided to make these today – baking isn’t usually my thing. But a friend makes them regularly and they make a great portable snack or meal if you’re on the go. The reason why there are three different cheeses is because I was using up scraps from the cheese dish! :-) But any sort of cheese will do, the stronger the better. A little of a strong flavoured strong cheese means you can get away with using less of it.

To avoid temptation, I tried one (buttered) whilst just warm and out of the oven but have frozen the remainder.

Cheese Scones – 106 calories each

Preparation Time: 20 mins

Cooking Time: 12-15 mins

Serves:17

Calories per serving:106

Ingredients

Baking Powder -15g

Self Raising Flour -220g

Salt, Average-2g

Extra Mature Cheddar

Cheese, Manchego-60g

Hard Goats Cheese -30g

Cayenne Pepper -¼ Tsp/0.5g

Milk, Semi Skimmed – 150ml

Butter -55g

Method

1. Preheat oven with the lined baking tray inside to 200.C (slightly less for fan ovens). In a medium-large bowl sift together the flour, salt, cayenne pepper and baking powder. Sift again to make sure the ingredients are thoroughly combined.

2. Cut the butter into small cubes, place in the bowl with the sifted flour and then mix with your fingertips to make breadcrumbs.

3. Sprinkle the grated cheese (keeping back about 20g for sprinkling on top) into the breadcrumb mixture and mix gently until the cheese is evenly distributed.

4. Make a well in the centre of the mixture and pour in enough milk to give a fairly soft but firm dough. Do not pour in all the milk at once as you may not need it all to get the right consistency.

5. Lightly flour a surface and roll out the dough to approximately 1.5-2cm thick. Cut out the scones with a medium cutter and then place on the hot oven tray. Glaze the tops with a little milk and sprinkle the remainder of the grated cheese on the top of each scone before putting in the oven.

6. Bake in the oven for 10-15 minutes or until golden brown and cooked through.

Nutrition Data Per Serving

Calories (kcal) 106.0

Protein (g) 3.5

Carbohydrate (g) 10.2

Fat (g) 5.7

Fibre (g) 0.4

Roast aubergines with soured cream & harissa – 141 calories

IMG_3788Roasted aubergines with soured cream & harissa

Preparation Time: 10 mins

Cooking Time: 45 mins

Serves: 2

Calories per serving: 141.5

Ingredients

1 x Raw Aubergine -355g

Avocado Oil -15ml

Butter -7g

Harissa Paste -5g

Sesame Seeds -½ Tsp/1g

Soured Cream – 25ml

Method

Heat the oven to 200C/190C fan/gas 6.

Remove the stalk from the aubergine, cut in half lengthwise.

Score the flesh into small diamonds, being careful not to break through the ski.

Place the halves cut side up in a shallow baking dish. Brush with the Avocado oil.

Place dish into oven. Roast for about 40-45 mins, or until the aubergines are completely tender and golden brown.

Soften the butter in a small bowl, add the harissa paste and mash together.

When the aubergines are cooked, put them on a warm platter and season the inside of each one with the harissa/butter.

Spoon soured cream onto each aubergine half, then scatter over the sesame seeds to serve.

Nutrition Data Per Serving

Calories (kcal) 141

Protein (g) 2.0

Carbohydrate (g) 4.5

Fat (g) 13

Fruit & Veg 2.3

Fibre (g)3.5

This was really tasty and filling! I enjoyed it with a portion of stir fried cabbage and leek (74 cals), a half portion of butternut squash roasted in olive oil with paprika (95 cals) and a tuna steak pan fried in 1 tsp of olive oil with a pinch of Greek fish seasoning (143 cals).

Whole meal was therefore 453 calories.

Harissa is a classic North African hot chilli, tomato and garlic based paste to mix-in, spread on or coat and cook. Traditionally used across Libya, Tunisia, Algeria and Morocco to add heat and flavour to stews, soups and tagines.

(You can make your own – but I buy mine ready-made and keep it in the fridge.  You don’t need very much for a fiery kick!)

 

 

 

 

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