Crunchy carrot and seed flapjacks – 161 calories

IMG_1753Husbands turn in the kitchen today. He was in charge of making one of his favourite snacks – flapjacks! This recipe has a healthy ingredient – carrot!

Crunchy carrot and seed flapjacks – 161 calories

Preparation Time: 10 mins

Cooking Time: 15 mins

Serves: 24

Calories per serving: 161.2

Ingredients

Butter – 175g

Demerara Sugar – 150g

Golden Syrup – 45g

Black Treacle – 30g

Carrots, Raw – 225g

Rolled Porridge Oats – 350g

Mixed Seeds (sunflower, pumpkin, linseed, sesame seed) – 70g – I bought a small “snack sized” punnet of these in Aldi.

Method

Peel and coarsely grate the carrot.

Preheat the oven to 200C (fan 180C, 400F or gas mark 6). In a large pan, melt the butter, sugar, syrup and treacle together, stirring until melted and smooth.

Remove from the heat and stir in the carrots, oats and seeds; stir well until thoroughly mixed. Tip into a 30 x 20cm (12 x 8in) tin and bake in the centre of the oven for 15 mins.

The flapjack is done when it is lightly golden around the edges. Remove the tin from the oven. Whilst still hot make into 20 squares, then leave to cool. When cold, remove from the tin and cut into the squares.

Store in an airtight container for up to 4 days.

Once cool, can be frozen and stored for up to three months (if they last that long!)

Nutrition Data Per Serving

Calories (kcal) 161.2

Carbohydrate (g) 18.3

Fat (g) 8.5

Fibre (g) 2.3

Fruit & Veg 0.1

Protein (g) 2.5

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Rosemary chicken with orange glaze – 228 calories

IMG_1758 2 (1)Oh my! This recipe was really tasty and quite different to what we’d usually do with a chicken breast. I ordered “large premium” chicken breasts from a Muscle Food. These chicken breasts are 225g each! That’s way too much for us, so we made this meal using two of the chicken breasts, shared one between us and have frozen the other to share another day.

It would make a super dinner party meal!

Rosemary chicken with orange glaze – 228 calories

Preparation Time: 5 mins

Cooking Time: 30 mins

Serves: 4

Calories per serving: 228.1

Ingredients

Chicken, Breast, boneless x 4 (at around 100g each) – 455g

Orange Juice, Freshly Squeezed – 100ml

White Wine, Dry – 100ml

Maple Syrup – 65g

Rosemary, Fresh – 2 Tsps/1.4g

Butter, Fresh – 10g

Olive Oil – 1 Tbsp/15ml

Method

Bring orange juice and wine to the boil in a small saucepan.

Reduce heat slightly, but keep high enough to continue low boil for 5 minutes, stirring occasionally.

Stir in maple syrup (or honey) and continue boiling for another 5 to 6 minutes, stirring frequently, until glossy and just slightly thickened. Set aside.

In a small bowl mix together the chopped rosemary, salt and pepper. Rub mixture on both sides of chicken breasts, and set aside.

Melt butter and olive oil in a large frying pan over medium high heat. Add chicken breasts, cover and saute for about 5 minutes on each side until lightly browned.

Pour orange-syrup mixture over chicken. Reduce heat to simmer; cover and let cook for another 10 minutes, basting occasionally, until chicken is cooked through and sauce has turned into a rich, thick glaze.

Nutrition Data Per Serving

Calories (kcal) 228.1

Carbohydrate (g) 14.2

Fat (g) 6.1

Fibre (g) 0.2

Fruit & Veg 0.1

Protein (g) 25.2

Alcohol 2.3

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Jamaican Callaloo Fried Rice – 400 calories

My husband was given some Callaloo seeds for his birthday earlier this year. Callaloo is a little like colourful spinach. So today was the harvesting day. There weren’t too many recipes on the Internet for callaloo, but we found one and adapted it. This was simple, colourful and VERY fiery!

This is a vegetarian recipe, although we teamed it with a ready prepared Harissa Chicken Escalope.

If you enjoy a bit of fiery spice – then spinach would work just as well in this recipe.

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Preparation Time: 20 mins

Cooking Time: 10 mins

Serves: 2

Calories per serving: 400.4

Ingredients

Rice, Basmati, Brown, Dry – 140g

Olive Oil -1 Tbsp/15ml

Red or Brown Onions, Raw, Average – 50g

Garlic, Raw – 1 Clove/3g

Red Chilli Peppers, Raw – 2 Peppers/26g

Sauce, Soy, Dark – 1 Tbsp/15g (I use Liquid Aminos, as healthier)

Red Pepper, Raw – 1 Med/160g

Carrots, Raw – 67g

Callaloo or spinach, Raw – 30g

Courgette, Raw – 1 Courgette/224g

Sesame Oil – ½ Tsp/2.5ml

Method:

Cook the rice in advance and chill Make sure the rice is chilled so you’ll get a nice grainy fried rice at the end.

Prepare all your ingredients in advance (chop/dice) as this recipe cooks very fast.

Peel and finely dice onion, carrot, garlic, chilli pepper (remove seeds). Top and tail the courgette and cut into 1cm cubes. Roughly chop the callaloo.

Heat the olive oil on a medium flame in a wok or non-stick pan and add the garlic, onion, diced peppers, carrot and black pepper. Cook for 2-3 mins.

Then add the prepared (chopped) Jamaican Callaloo / spinach and diced chilli pepper. Remember to wash your hands after handling the chilli, don’t use any of the seeds or white membrane surrounding the seeds and tailor the amount used to your own tolerance.

Now add the chopped courgette, amino/soy sauce and sesame oil and cook for another 2-3 minutes. The callaloo will wilt.

Basically all you have to do now is add the rice, mix well and warm though and you’re done. You’ll notice that I did not add any salt as the soy sauce will add that extra sodium element. For a bit more flavour you can always add a tiny bit of freshly grated ginger at the start.

A delightful way to make use of leftover rice and for the doubters who think vegetarian food is bland and boring – guess again! This is a superb way to enjoy a quick meal with fresh ingredients (except the rice) and truly comforting.

Nutrition Data Per Serving

Calories (kcal) 400.4

Carbohydrate (g) 64.4

Fat (g) 11.4

Fibre (g) 5.0

Fruit & Veg 3.2

Protein (g) 10.9

Chicken Pasta Bake with added vegetables – 430 calories

IMG_1736 2Today I took delivery of our first ever Muscle Food delivery.  Various friends have raved about this company and their products.  We don’t eat that much meat, so when I do eat meat, I like to eat something that’s really great quality (and value).  The quality is sadly lacking when we purchase supermarket chicken and we don’t have a local butcher any longer.

The delivery arrived (6kg of chicken breast fillets for goodness sake, and they are LARGE – 220g each!)  Tonight was the opportunity to try out the quality.

I have to say I was thoroughly impressed.  The chicken hardly shrunk at all during the cooking process and was juicy and flavoursome.

This pasta bake creates quite a lot of washing up with the various cooking stages – but I made a very large (6 portion) dish and then freeze the remains in smaller dishes for another time. So this recipe does three meals for two.

Chicken Pasta Bake with added vegetables – 430 calories

Preparation Time: 30 mins

Cooking Time: 30 mins

Serves: 6

Calories per serving: 430.3

Ingredients

Penne, Wholewheat -300g

Chicken, Breast, Fillet -455g

Cauliflower, Raw -400g

Spinach, Frozen, Average-120g

Butter, Fresh, Average-30g

Flour, Plain, Average-3 Tbsps/45g

Milk, Semi Skimmed, Average-400ml

Chicken Stock Cube -1 Cube/6g

Mature Cheddar Cheese, Grated -50g

Mozzarella Cheese, Grated -50g

Olive Oil -2 Tsps/10ml

Method

Cook the pasta in a VERY LARGE saucepan as per the packet directions, once cooked drain thoroughly and set aside. The reason for the very large saucepan will become clear at the end of the recipe, so no need to wash this up yet!

Cut chicken into large chunks (2cm). Heat olive oil in a pan and brown your chicken. Once browned, set aside.

Cut the cauliflower into bite sized pieces, cook until al dente – I use a microwave steamer for this.

Add the butter to a pan, heat over a medium/low heat until melted. Heat your milk and stock cube in the microwave (about 2 mins) – you don’t have to, but the sauce making is much faster with warmed milk and stock.

Add the flour to the melted butter and cook off for the basis of your roux/white sauce. Gradually add the milk and stock to create a thick velvety sauce. Add 50g mature (grated) cheddar cheese to the white sauce and allow to melt into the sauce. Once done remove from the heat (you do not want a white sauce to boil, as it goes runny).

Check the cauliflower is tender and add the frozen spinach to the pot, cover and let steam until spinach is thawed for a few minutes.

Drain the water from the cauliflower and spinach.

Add the cooked vegetables, cheese sauce, pasta and chicken to one very large saucepan.

Mix the sauce mixture and with the cooked pasta and browned chicken, add one more handful of spinach if desired and mix through.

Place the pasta mix into a baking/lasagna dish, top with grated Mozzarella cheese.

Bake in an oven at 180 degrees for 20 – 30 mins, until cheese, is melted and golden.

Nutrition Data Per Serving

Calories (kcal) 430.3

Carbohydrate (g) 43.9

Fat (g) 13.8

Fibre (g) 6.4

Fruit & Veg 1.2

Protein (g) 32.6

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Croutons – a yummy addition to soup (especially if home made!) – 93 calories

Version 2Since I have cut back on bread, I may still occasionally have half a slice of seeded bread made into croutons. Home made croutons are so easy and quick to make! Don’t waste your money on ready made….

Preparation Time: 2 mins

Cooking Time: 5 mins

Serves: 2

Calories per serving: 93.4

Ingredients

Bread, Granary, Wholemeal, Seeded, Medium Sliced -1 Slice/44g

Butter, Salted – 5g

Olive Oil -1 Tsp/5ml

Mixed Herbs – ¼ Tsp/1.25g

Method

Cut the slice of bread into 1cm cubes.

Heat the oil and butter over a medium heat and when sizzling, add the bread cubes.

Cook for around 5 minutes, turning over as they brown – don’t allow to burn, they should be crisp and golden.

Add the herbs at the end of cooking time.

Nutrition Data Per Serving

Calories (kcal) 93.4

Carbohydrate (g) 9.0

Fat (g) 5.0

Fibre (g) 1.5

Fruit & Veg 0.0

Protein (g) 2.4

Carrot & Coriander Soup – 72 calories

IMG_1693Carrot & Coriander Soup – 72 calories

Preparation Time: 20 mins

Cooking Time: 2 hrs

Serves: 6

Calories per serving:72

Ingredients

Onions – 120g

Garlic – 1 Clove/3g

Coriander, Ground – 1 Tsp/5g

Olive Oil – 8ml

Oxo Stock Cubes, Vegetable – 1 Cube/6g

Carrots, Raw – 477g

Tomato Puree Concentrate – ½ Pot/35g

Leeks, Raw – 125g

Courgette, Raw – 1 Courgette/224g

Water, Mineral Or Tap – 3000ml/3 litres

Preparation:

Peel and finely dice onion. Peel and finely dice garlic. Wash carrots and remove stalks. Finely dice carrots. Top and tail courgette and cut into 1cm chunks. Trim leek, finely chop and wash in plenty of water.

Make up the stock with stock cube and 1 litre of water. Chop the coriander.

Method:

Put the oil into a large lidded pan and heat over a medium heat. Add the onion and leek and stir, reducing the heat. Continue to cook over a low heat stirring regularly until onions are soft and translucent. Do not allow them to brown. Add the courgette and the powdered coriander. Add the garlic and cook for a further 5 minutes.

Add the water/stock, plus the additional water – the diced carrots and tomato puree and stir well. Bring to the boil, reduce to a simmer and cover with the lid. Continue to cook for 20 – 30 minutes.

Liquidise, leaving fairly lumpy if preferred. Just before serving, sprinkle with freshly chopped coriander leaves.

Nutrition Data Per Serving

Calories (kcal) 71.9

Carbohydrate (g) 11.7

Fat (g) 1.9

Fibre (g) 3.5

Fruit & Veg 1.8

Protein (g) 2.5

Tuna – Grilled Mediterranean Style – 308 calories

IMG_1697This is a very simple dish and made with store cupboard ingredients. Just use a pinch of Cayenne pepper – do not be tempted to use more – a pinch is all it needs!

 

Preparation Time: 12 mins

Cooking Time: 12 mins

Serves: 2

Calories per serving: 308.1

Ingredients

Olives, Black, Pitted – 20g

Garlic – 1 Clove/3g

Tuna, Steaks, Raw – 400g

Cayenne Pepper, Ground – ¼ Tsp/0.5g

Mint, Fresh – 1 Tbsp/1.6g

Extra Virgin Olive Oil -1 Tsp/5ml

Tomatoes, Oven Roasted or sundried – 30g

Method

Preparation

Preheat the grill to medium heat.

Drain and finely chop tomatoes, dice olives, mint, peel and finely dice garlic. Mix in a bowl with the extra virgin olive oil and cayenne pepper.

Method

Place tuna steaks under the preheated oven grill or on your outdoor grill, 2 minutes minutes on each side or depending on thickness. Do not overcook the or they will be dry.

Top the grilled steaks with the tomato/mint/garlic mixture, return to grill for 1-2 minutes – remove and serve at once.

Nutrition Data Per Serving

Calories (kcal) 308.1

Carbohydrate (g) 4.3

Fat (g) 7.4

Fibre (g) 2.8

Fruit & Veg 0.4

Protein (g) 56.3

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