Recipes

Asian Veggie Mince and Rice Bowl

This is a meal I used to have regularly when I was working in South-east Asia and so I thought I’d recreate it.

This makes a fab dinner or lunch, and can be modified if you don’t have all the sauces available (I’ve added some alternatives below). It serves approx 4-5 and comes in at around 367 cals per portion.

I’ve used a vegetarian mince but you could also use pork, turkey, chicken mince etc (but that will increase the cals)

You will need:

200g Rice (I used brown basmati)

400g Vegetarian mince (I used the meatless farm co, just use one pack – brands vary from 300 – 500g )

1 medium red onion

1 bunch spring onions (save some for garnish)

1-2 cloves garlic

3 tbsp sweet soy sauce (kecap manis) (or 1 tbsp brown sugar if you don’t have it)

5 tbsp light soy sauce

3 tbsp black bean sauce (or fish sauce or Worcestershire sauce if not)

1-2 tsp chopped mint, and some for garnish

Start by cooking the rice to your liking.

Chop the onions and garlic. Heat up a little oil in a wok and add the onions and garlic and sauté them.

Once they’ve softened add the spring onions.

Once browned add the mince, breaking it up as you go and cook until it starts to brown.

Add the sauces and keep the heat high to reduce the liquid quickly and almost caramelise the mince. Add the chopped mint and stir well.

Have a taste now and if you want to you can add a little more of the sauces – different brands have slightly different strengths.

Finally add the cooked rice and mix it in well And heat through.

Serve with some fresh mint and chopped spring onions!

Enjoy!

🙂

Xx

Recipes, Uncategorized

Lemon veggie ‘chicken’ and ‘bacon’ rice

This is something I used to make many years ago with ‘real’ chicken and bacon. You can obviously use the real deal if you want, but even if you’re not veggie it’s worth considering the vegetarian alternatives as they do save a lot of calories without sacrificing taste or satisfaction.

This works well with either freshly cooked or leftover rice. The lemon gives it a real freshness which is great for a warm spring/summer dinner or lunch.

It serves 4 and is approx 320 cals a portion.

You will need:

200g rice of your choice (uncooked weight)

300g Chicken alternative (I used Quorn chicken pieces)

120g Bacon alternative (I used Quorn)

1 onion, diced

A couple handfuls of frozen peas

Juice and zest of one large lemon (plus extra wedges for serving)

1/2 tsp oregano (or mixed herbs if not)

Black Pepper to taste

Start by getting the rice going – cook as usual (add to boiling water and boil until as soft as you like it). Drain and put to one side.

Use a little 1 cal oil spray in a hot pan and add the diced onion and sauté until brown.

Add the veggie chicken pieces and allow to brown.

Chop the veggie bacon into small pieces and add to the pan, allowing that to brown too.

Then add the peas – you can use as many as you like!

Cook through for a couple of minutes and then add the cooked rice and stir well.

Then add the oregano/ herbs, black pepper and lemon zest and mix.

Finally pour the lemon juice over and stir in well. Then serve, with a wedge of lemon.

Enjoy! 🙂

Xx

Recipes

Bunny butt pancakes!

I couldn’t resist a bit of Easter fun!

These are just my normal banana pancake recipe with some added decorations! Use whatever you like – I used blueberries, raspberries and Greek yoghurt – but any fruit, yoghurt or even melted chocolate would do! The pancake recipe is here : Quick Healthy Banana Pancakes

Happy Easter!

Xx

Recipes

Quick Healthy Banana Pancakes

Another one of my faves! These work great as a breakfast, or light lunch or afternoon snack! They’re quick and easy to make and taste amazing! If you want something more substantial you can add some protein powder in to the mix but I tend not to bother. This makes two small pancakes, enough for one person, and comes in at approx 200 calories, plus the fruit.

You will need:

1 banana

1 egg

2 tbsp flour (any flour you like)

Cinnamon (optional)

Fruit of your choice

Mash the banana with a fork in bowl, add the egg and mix well.

The mixture will vary in consistency depending on your banana size and ripeness, and egg size – it really doesn’t matter though. Add the flour and cinnamon and mix well.

The batter will be lumpy – that’s fine too! Heat a little oil in a pan and then add the batter. Leave to cook on one side, then flip.

Serve with fruit (if you need it you can also add some maple syrup or other liquid sweetener but I find the fruit is sweet enough)

Enjoy 🙂

xx

Recipes

You say Frittata, I say….

You can’t beat a good frittata! So easy to make and so good for you! You can throw in whatever vegetables you have in the fridge and if you make a large one you can keep it in the fridge for up to a week and take for lunches etc.

frittata 2

You will need:
50g Leek
60g Broccoli
50g Frozen peas
110g Cherry tomatoes
6 eggs
55g Feta
1 tsp mixed Herbs

Grease a roasting dish (approx 25cm x 25cm) with a little olive oil and preheat the oven to 200 C.
Slice the leeks and cut the broccoli into small florets. Heat a tbsp olive oil in a frying pan, add the herbs and then the leeks, broccoli and peas. Cook until softened (a few minutes). Chop the tomatoes in to halves and add to the pan and cook for a further 2 – 3 minutes.

frittata 1

Put the cooked vegetables in to the roasting dish in one layer. Beat the 6 eggs together and pour over the top. Chop the feta into small cubes and sprinkle over the egg mixture. Place in the oven for 20 minutes.

frittata 3

Remove and allow to cool a little, then slice and serve. Can be eaten hot or cold.

frittata 4

Enjoy 🙂

xxx

 

(This recipe was originally published on pureformfitnesskitchen.com)