Cook the quinoa and drain – leave to cool (I cook mine in a rice steamer in the microwave for 5 + 5 minutes, full power 600)
When cool, mix with the remaining ingredients – mixing the mascarpone and soured cream first.
A yummy crunchy and healthy alternative to regular coleslaw and much more filling. You can make up a batch and it stores well in the fridge (but I leave the mascarpone and soured cream out, adding just before I serve it)
Came home from a few days away to a couple of monster courgettes. My mind turned to courgetti!
Hot smoked salmon fillet with lemon and herbs (ready prepared from Aldi), 250g spiralized or julienned courgette cooked in 5mg coconut oil with added 3 x chestnut mushrooms and a handful of peas.
A quick and easy sauce – spoonful (25g) of mascarpone and a spoonful (25g) of creme fraiche.
Total: 492 calories.
Really easy to cook – ready in 20 minutes!
Stir fry the mushrooms and courgette in the oil. Add the peas (40g), creme fraiche and mascarpone. Removed the skin from the salmon fillet and then flaked into the pan. Finish off with a generous grind or two of black pepper.
What I really enjoyed about this dish was the zesty flavour of the lemon. Oh, and that it was so easy to make, so quick and kept me feeling full all evening. Hardly any washing up too!
Lightly dusted lemon sole fillet 156 calories. Celeriac 250g cut into “chips” (52 cals) and oven baked in half a tablespoon of olive oil (64 cals). 94g of runner beans (18 cals) with 5g of butter (37 cals). Slice of lemon 1 cal.
A lovely fish and chip supper for a total of 343 calories!
I thoroughly recommend celeriac chips – I think the flavour really compliments the fish.
I’ve been back at choir today (I sing in a Rock Choir) and was surprised how much I’d missed it – such a lovely bunch of people and our choir leader makes us laugh – a lot! He’s a natural comic and extrovert.
We are singing “Don’t Stop Believin'” (Group called journey and then Glee had a hit with it…)
Later this term we are singing “Hallelujah” – sure that one is going to be a bit of an ear worm….
Brunch: 2 slices of High Protein loaf (Only 89 cals a slice and lovely and “chewy”) and 100g of avocado mashed onto it. It has Sunflower Seeds, Pumpkin Seed, Brown Linseed, Poppy Seed, Millet, Golden Linseed in it.
Dinner: From Tesco ready-prepared Moroccan Chicken breast with mashed swede and green beans. Skinless, boneless chicken breast fillets in a tomato and apricot tagine sauce, with butternut squash, apricots, chickpeas, Ras El Hanout spicy sprinkle and pumpkin seeds garnish. 228 calories.
Vegetables really are such “good value” in terms of calories and making me feel full and satisfied…. 230g of swede mashed is just 55 calories and the beans (60g) are only 12! I added 5g of butter to the swede (37 cals).
Exercise – singing and warm ups! Plus walking to and from the hall across the car park!
This was a super quick “store cupboard ingredients” meal – 30 minutes from start to finish!
Halloumi and Bean Stew
Preparation Time: 10 mins
Cooking Time: 30 mins
Calories per serving: 363.3
Olive Oil – 1 Tbsp/15ml
Brown Onions – 1 Onion/100g
Yellow Pepper – 1 Med/160g
Courgette – 1 Courgette/224g
Garlic – 1 Clove/3g
Tomato Puree – 40g
Cherry Tomatoes in Tomato Juice, Canned – 1 Can/400g
Caster Sugar – ½ Tsp/2.5g
Halloumi Cheese – 225g
Cannellini Beans – 400g
Watercress Trimmed – 100g
Dried Chilli Pepper Flakes – 1 Pinch/0.1g
Fresh Raw Lemon (cut into wedges) – ¼ Lemon/28.75g
Peel and finely dice the onion and garlic. Deseed and chop pepper into chunk. Dice the courgette.
Heat the oil in a large pan and fry the onion and pepper for 2-3min. Stir in the courgette, garlic and tomato puree and cook for another 2 mins.
Add the cherry tomatoes and caster sugar and bring to the boil, then simmer gently for 8 mins until thickened slightly.
Meanwhile, put a griddle pan over a medium heat and brush lightly with oil. Griddle the halloumi for 1-2 mins on each side until golden.
Add the beans to the veg and cook for another 2min until warmed through. Stir in the watercress and chilli oil and top with the halloumi slices, serving the lemon, cut into wedges alongside to squeeze over.
Nutrition Data Per Serving
Calories (kcal) 363.3
Carbohydrate (g) 19.8
Fat (g) 20.6
Fibre (g) 10.0
Sodium (g) 1.887
Fruit & Veg 3.9
Protein (g) 20.8
Coconut Collaborative Little Chocolate Pots – Dairy Free
Only 45g but a tiny pot of utter deliciousness!
I only got them to try as they were £2 instead of £2.50, but very nice they were – a sort of chocolate ganache consistency.
Aldi yellow fin tuna steak (135 cals) with a pouch (microwavable) of ready-made Mediterranean Quinoa With Wheat Berries Tomatoes & Black Olives (179 cals), runner beans (15 cals), carrots (18 cals), courgettes (40 cals), purple sprouting (12 cals). Courgettes were oven baked in half a tbsp of olive oil (64 cals). Fish was pan fried in half a tbsp of olive oil (64 cals).
TOTAL: 527 calories
All very tasty and the quinoa mixture was really nice for a change (much healthier than rice too!)