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)

Recipes

Overnight Oats / Bircher Muesli with Cocoa, Apple and Berries

This is a great option to make for brekkie’s on the go, or even lunches. It keeps in the fridge for days so you can make a batch for the week. The greek yoghurt adds protein which helps to keep you fuller for longer. This comes in at around 274 cals for a portion.

(This makes one portion)

You will need:

40g oats

100g 0% Greek yoghurt (I used Total)

50 ml Vanilla alpro yoghurt (you can switch this for any ‘runny’ yoghurt you like or a little milk)

Half an apple

Raspberries and blueberries (small handful)

2-3 tsp cocoa powder (adjust to taste)

Start by popping the yoghurts in a bowl (or whatever you want – jar/tupperware etc) with the cocoa powder and mix well. Add the oats and mix well. Grate the apple into the oat mixture and mix. If at this point it is very thick add a tiny bit of water (or milk if you prefer). Pop the berries on top.

Place in the fridge until you’re ready to eat. If you used normal porridge oats you can actually eat it almost immediately. If you used the larger rolled oats it will need at least a few oats (or overnight).

Enjoy! 🙂

Xx

Recipes

Courgette, leek and spinach soup

The clocks have gone back and it’s chilly out there today, so it’s definitely soup season!

This is a quick, easy, light soup for these cooler days. It is ridiculously low calorie – at around 100 cals a bowl (less if you leave the goats cheese out)! I made a massive batch as we had an over-grown courgette (basically a marrow) that I wanted to use up so it made over ten servings but the amounts below will make at least 5-6 portions.

You will need:

500g Courgettes

250g Leeks

400g Spinach

75g Soft Goat’s cheese (optional)

500ml strong vegetable stock

Mixed herbs, salt and pepper to taste

Slice the leeks thinly and pop in a large pan over a low heat and allow to soften.

Chop the courgettes thinly too and then add them to the pan and allow to cook through for around 5 mins with the lid on.

Add the stock and herbs and cook for a further 5-10 mins. If your vegetable stock isn’t very strong it’s worth adding an extra stock cube too.

Add the spinach and stir thoroughly, and then cook through for 3-5 mins.

Remove from the heat and allow to cool for 5 mins and then blend thoroughly.

Add salt and pepper to taste and then, if you’re using it, add the goat’s cheese and blend again to combine.

Serve immediately or you can keep it in the fridge or freezer for handy lunches or dinners in the week!

Enjoy 🙂

Xx

Recipes

Mushroom and Tomato Tofu Scramble

This is a great easy lunch, light dinner or brekkie option. It’s filling, high protein and low fat and so easy and quick to make. You can use any veg you like – I often put pepper and courgette in if I have it.

This makes a large serving at approx 245 cals or a smaller (enough for lunch) serving at only 123 cals! You can keep leftovers in the fridge to be re heated the following day. Best served on toast – either a nice bit of sourdough or if want to save on cals go for one of the sandwich ‘thins’ at only 100 cals per thin.

Tofu only tastes as good as the herbs and spices it’s cooked in so adjust these to your taste.

You will need:

1 packet of Silken tofu (approx 350g)

100g Mushrooms

100g tomatoes

Spices and herbs to taste. I used :

Worcestershire sauce

Paprika

Mixed herbs

Cayenne pepper

Salt

Pepper

Chop the mushrooms and tomatoes. Add a little oil to a frying pan and cook the mushrooms until starting to brown.

Add the tomatoes and cook them down.

Open the tofu and drain off any obvious liquid, then add to the pan and break it up with a spatula.

Add all the spices and herbs and cook through.

Continue to cook for a couple of minutes and then serve on a piece of toast!

Enjoy 🙂

XX