Healthy Eating Recipes

[Piggymon]

Seen a few people mention this so thought I would post some from my GI diet plan.

All of these are for 1 person so increase as and when required.


Sweet & Sour Chicken Curry

Ingredients
1 piece of fresh ginger (1cm or 0.5 inch) - I use the jars of ready sliced ginger
1 clove of garlic
1 tsp fresh chilli
1 tbs of tomato puree
1/2 tsp of chilli powder
1/4 tsp of cumin
1 pinch of ground coriander
1 tbs of mango chutney
90 g. of chicken fillet
1 tsp of olive oil
1 tbs of low fat yoghurt

Method


Peel the ginger and either grate it or chop it very finely; crush the garlic. Combine the ginger, garlic, tomato puree, and other spices with 2 tbs water to form a paste. Set aside for the moment.
Cut the chicken into strips the size of your little finger. Heat the oil in a non-stick frying pan or wok and add the chicken pieces.
Cook over a medium-high heat until sealed on all sides and then stir in the spicy tomato puree paste.
Continue to cook over a medium heat for around 8 minutes, until the chicken is cooked though. Add a little more water if necessary to prevent sticking.
Remove from the heat and stir in the yoghurt.

[Piggymon]

Chicken & Rice Stew

Ingredients
1 small chicken fillet (around 100g or 4oz)
1 tsp of olive oil
1/2 onion
1 stalk of celery
1 clove of garlic
30 g. of brown rice, uncooked weight
1 small tin of chopped tomatoes (200g)
1/2 pepper
1 pinch of paprika
1 pinch of oregano
1 pinch of dried parsley
1/3 stock cube

Method


Cut the chicken into bite-sized pieces. Heat half the oil in a non-stick pan and brown the chicken pieces on all sides. Set aside on a plate. Heat the remaining oil and cook the finely chopped onion, sliced celery and crushed garlic over a low heat to soften.
Stir in the rice and then add all of the remaining ingredients, including the chicken. Add enough stock to just cover, bring to a boil and simmer for 35 minutes.
While cooking, stir this dish occasionally and add a little extra water or stock as necessary

[Piggymon]

Pork in Sweet & Sour Sauce

Ingredients
120 g. of lean pork
1 tsp of cornflour
1 tsp of soy or tamari sauce
1/2 tbs of white wine vinegar
1/2 tbs of tomato puree
1 tsp of sugar
1 tsp of vegetable oil
1 clove of garlic
1 piece of fresh ginger (1cm or 0.5 inch)
90 g. of pineapple

Method


Cut the pork into strips and place in a bowl along with the cornflour and soy sauce. Toss together and set aside to marinade.
Prepare the sauce by mixing together the vinegar, tomato puree and sugar; set aside.
Heat the oil in a non-stick frying pan and when hot, add the pork and brown all over, about 5 minutes. Set aside on a plate.
In the same pan, fry the garlic and ginger for 30 seconds. Add around 50ml or 2 fl ozs of water, bring to a boil and return the pork to the pan. Add the sauce mixture and pineapple and allow to cook over low heat for 15 minutes (more water can be added if required to prevent from drying out).

[Piggymon]

Spag Bol !

Ingredients
90 g. of lean minced beef
60 g. of onion, chopped
1 clove of garlic
1 small tin of chopped tomatoes (200g)
2 tsp of tomato puree
1 pinch of dried basil
1 pinch of oregano
1/4 tsp of sugar
2 tbs of red wine

Method

Place the minced beef in a large pan and cook over a medium heat until browned right through.
Drain off any excess fat, then add the onion and garlic and cook for 2-3 minutes.
Add the tomatoes, tomato puree, herbs, sugar and red wine and bring to a boil. Simmer for 20-30 minutes, leaving the lid off if the sauce needs to thicken.

[Piggymon]

Lamb in Tomato & Ginger Sauce

Ingredients

1/2 tsp of vegetable oil
1/2 onion
90 g. of lean lamb fillet
1 piece of fresh ginger (1cm or 0.5 inch)
1 clove of garlic
1 pinch of chilli powder
1 tsp of garam masala
2 plum tomatoes
1 tsp of tomato puree
1 serving of low fat yoghurt (200ml or 8 fl oz)
1 pinch of ground ginger

Method


Heat the oil in a medium-sized pan and gently cook the onions until softened and slightly coloured.
Add the lamb, cut into bite-sized pieces, and cook for about 10 minutes, turning occasionally, then add the ginger and garlic, and cook for a further 5 minutes. Stir in the spices, tomatoes and yoghurt and about 150ml (6 fl oz) of water and cook on a low heat until the lamb is tender, about 40-45 minutes.
Skim off any excess oil from the surface and sprinkle with ground ginger before serving

[Piggymon]

That should get you started- will post more next week ! :)

[Burble]

Can you post the receipe for the dinner we had on Sunday? Ta :)

[Dymetrie]

very nice Sinead :)

I already cook most of it, just without measuring anything, fancy a go at the chicken and rice stew though :D

[lostkat]

Griddled chicken with courgettes
(serves 1)

Griddled chicken fillet

Ingredients
2 tsp of lemon juice
2 tsp of olive oil
1/2 tsp of mixed herbs
1 small chicken fillet (around 100g or 4oz)

Method
Mix the lemon juice, oil and herbs of your choice in a glass or ceramic dish. Score the chicken fillet (do not cut the whole way through) and add to the marinade. Set aside for at least 30 minutes or up to two hours.
To cook the chicken, either grill it, cook it on a hot griddle pan, or bake in the oven. All of these methods will take 15-20 minutes.


Sautéed courgettes and potatoes

Ingredients5 small new potatoes
1 courgette
2 tsp of olive oil
1 clove of garlic
1/2 tbs of chopped fresh mint
2 tsp of lemon juice

Method
Boil the potatoes until just tender, 15-18 minutes. Drain and slice into 1cm (½ inch) slices. Slice the courgettes on the diagonal, into 2cm (1 inch) slices.
Heat the oil in a non-stick pan and add the garlic. Allow to soften and add the courgettes. Cook, turning occasionally, until just soft, about 10 minutes. Turn up the heat and add the potato slices, mint and lemon juice. Allow the lemon juice to boil off before serving.

[lostkat]

Meatballs in tomato sauce with pasta*
(Serves 1)

Ingredients
1 tsp of olive oil
90 g. of onion, chopped
1 clove of garlic
1 small tin of chopped tomatoes (200g)
1/2 tsp of mixed herbs
1/4 tsp of sugar
75 g. of lean minced pork
60 g. of lean minced beef
1 pinch of oregano
1 tbs of breadcrumbs
1 tbs of grated Parmesan cheese
45 g. of pasta, uncooked weight
120 g. of green beans

Method
Heat the oil in a non-stick pan and gently cook half the onion and half the garlic until softened. Add the tomatoes, mixed herbs and a pinch of sugar and simmer, uncovered for 20 minutes. Stir occasionally to prevent sticking.
Meantime, mix the minced pork and beef together in a roomy bowl. Add the rest of the finely chopped onion, crushed garlic, oregano, breadcrumbs and Parmesan and mix well. Roll into small meatballs, about the size of a walnut.
After simmering the tomato sauce for 20 minutes, place the meatballs into the tomato sauce and simmer gently for a further 15-20 minutes, depending on the size of your meatballs. These need to be cooked right through and no longer pink in the middle.
While the meatballs are cooking, prepare the pasta following package directions, omitting any suggested fat or salt.
Serve the pasta topped with meatballs in tomato sauce, with steamed green beans on the side.

[lostkat]

Got mushroom stuffed chicken tomorrow and chilli con carne on Sunday. Will post recipes once they've been tried, tested and approved :)

[edit] And I normally cook this sort of stuff too Dym without measuring... which is my problem. My portion control before this was horrendous and Leon's a bad influence with his mounds of cheese on anything remotely pastary, lol

[Haly]

Oooh nice thread :)
I'll be keeping an eye on it for things I'll give a try :D

[Fayshun]

Iain's fatbusting tip.

Pre-fry your mince, chuck it in a sieve and pour a kettle full of boiling water over it over the sink. Instant fat-free mince.

[LeperousDust]

Dammit, i'm so hungry now... Should be going to bed!

[Darrin]

"Cheater Chicken"

1 pound chicken thighs, skinned.
1 can Cream of Mushroom soup.
1 jar Prego Alfredo spaghetti sauce.
1 tin sliced mushrooms
1 tsp. honey
pinch of paprika
4 servings minute rice

Preheat oven to 185*C

Arrange chicken in a single layer in a Pyrex (oven safe glass) 9X13 baking pan.

Combine soup, sauce, mushrooms, honey and paprika in a bowl. Pour mixture over chicken.


Bake in oven until thermometer stuck in thickest part of biggest piece (without touching bone) registers around 88-90*C (generally about 30-45 minutes.

Prepare minute rice as per package directions. Place bed of rice on plate. Spoon two or three pieces of chicken onto bed of rice. Pour generous quantities of remaining sauce onto plate to flavour rice.

Serve with massive quantities of serviettes if you eat it properly (with fingers).




Oh, and once any man with taste buds has had some, please remember that one of the most dangerous places to be on this little planet of ours is between said man and an unattended pan of above recipe'!!

[Jonny69]

Darrin I wish you'd stop posting that recipe, I literally start drooling when I think about it :D

Prawn risotto:

1/2 cup of uncooked rice
1/2 small chopped onion
1 chopped garlic clove
Squirt of tomato purée
1/2 chicken or fish stock cube
Handful of frozen cooked prawns
Handful of frozen peas
Pinch of chilli - boys it's good for your prostate...

Gently fry onions and garlic in a little olive oil until opaque, add the rest of the ingredients to the pan with about a cup of boiling water, cover and simmer for 10 minutes until all the water is absorbed. Dig in.

Add, chicken, seafood and a pinch of saffron and this becomes paella. Easy peasy and ultra low fat.

[lostkat]

We had this last night and it's bloody lovely. Can be a bit fiddley to get all the filling in the chicken, but it's worth the faff.

Mushroom Stuffed Chicken
(serves 1)

Serve with
3 small new potatoes
Brocolli or other veg of choice

Ingredients
15 g. of dried porcini mushrooms
1/2 tsp of olive oil
60 g. of onion, chopped
1 clove of garlic
90 g. of mushrooms
1 pinch of dried thyme
3 tbs of breadcrumbs
1 medium chicken fillet (around 130g or 5oz)
4 tbs of vegetable stock
2 tbs of white wine
1 tbs of Greek yoghurt (whole milk, plain)
cocktail sticks

Recipe
Preheat the oven to 190 degrees C.
Place the dried mushrooms in a heat-proof bowl and pour over 2 tbs of boiling water. Set aside to soak for 20 minutes.
Heat the olive oil in a non-stick pan. Add the finely chopped onion and crushed garlic and cook gently for 2-3 minutes. Drain the rehydrated mushrooms, pouring the water into the pan. Chop the mushrooms and add to the pan, along with the finely chopped fresh mushrooms and thyme and cook for a further 4 minutes. Stir in the breadcrumbs and set aside to cool slightly.
Place the chicken fillet between 2 pieces of cling-film and then use a meat mallet, rolling pin or empty bottle to flatten to a thickness of around 1cm or 1/2". Remove the cling-film and spoon in the mushroom stuffing. Roll up and secure with a cocktail stick.
Place in an oven-proof dish and add the vegetable stock and wine. Bake for 15-20 minutes or until the chicken is no longer pink, turning the chicken over and covering with foil half-way through the cooking time.
Slice the stuffed chicken fillet into thick slices. Stir the Greek yoghurt into the liquid in the baking dish and serve as a sauce for the chicken.

[lostkat]

We had this tonight and it's gorgeous! I cooked the recipe x 4 so we have enough for my college night too. Don't worry about the drinking chocolate either - you can't taste it. I think it's just to soften the chilli a bit. Oh, and make sure you do the chilli to taste. I put in a bit less than in the recipe.

Chilli Con Carne
(Serves 1)

Serve with
60 g. of brown rice, uncooked weight

Ingredients
75 g. of lean minced beef
45 g. of kidney beans, canned and drained
1/2 clove of garlic
1/4 onion
1/4 green pepper
1 tsp of olive oil
1 small tin of chopped tomatoes (200g)
1 tsp of tomato puree
1/2 beef stock cube
1 tsp of chilli powder
1/4 tsp of drinking chocolate
1/2 tsp of mixed herbs

Method
Heat the olive oil in a non-stick saucepan and cook the onion until slightly softened. Add the garlic and diced pepper and cook for another few minutes. Add the minced beef, brown and then drain off excess fat. Stir in all other ingredients, adding more or less chilli powder to your taste. Cover and cook for 20 minutes.

[Lopez]

It was dead nice.

[lostkat]

Beef Lasagne
(serves 1... allegedly. Although I doubled up and it could have served 4 people!)

It's bloody lovely though :)

Ingredients
60 g. of lean minced beef
1/4 onion
1 clove of garlic
90 g. of mushrooms
1 small tin of chopped tomatoes (200g)
1 tsp of tomato puree
1/2 tsp of mixed herbs
2 tbs of red wine
2 tsp of reduced fat margarine (40% fat)
8 tbs of semi-skimmed milk
1 tsp of grated parmesan cheese
15 g. of low fat cheddar cheese
1 tbs of low fat yoghurt (Greek yog will do)
3 sheets of lasagne
2 tsp of plain flour


Instructions
Preheat the oven to 180 degrees C.
Brown the minced beef in a saucepan in it’s own juices. Push the mince to one side of the pan and add the chopped onion, garlic and mushrooms and cook in the meat juices. Add the chopped tomatoes, tomato puree and mixed herbs and simmer gently for 15 minutes. Add the red wine and cook for a further 5 minutes.
While the meat sauce is cooking make the white sauce.
Melt the margarine in a small saucepan at a medium heat and stir in the flour. Allow the flour to cook in the margarine for a couple of minutes. Then remove the pan from the heat and slowly add the milk, stirring constantly (so it doesn't go lumpy). Return to the heat and bring to boil, stirring constantly. Remove from the heat immediately and stir in the Parmesan cheese.
In a small shallow baking dish, layer the meat sauce, cheese sauce and lasagne and top with the low fat yoghurt and grated low fat cheddar.
Bake in an oven for 30 minutes (you're supposed to cover it in foil, but I've removed that bit because you want it nice and browned on the top).

[Roberta]

Just a quick tip - you don't have to add marg/butter in white/cheese sauce. Just slowly stir the milk into the flour. Much lower fat and no one has ever noticed the difference when I've made it.

[lostkat]

We had a delicious meal tonight so I thought I'd post it up. Completely forgot to do the bloody pasta though. I just didn't see it on the recipe. I thought "this looks a bit light" and did some more veg to go with it. Still extremely yummy though and reet easy to make.

Chicken spinach parcels

Serve with
30g of pasta (uncooked weight)1 tsp Pesto
1 vegetable of choice

Ingredients
2 tsp of olive oil
1 clove of garlic
30 g. of onion, chopped
1 ball of frozen spinach
1 tsp of pine nuts
1 pinch of oregano
1 medium chicken fillet (around 130g or 5oz)
2 slices of ham (25g or 1oz each)

Instructions
Preheat the oven to 180 degrees C (gas mark 4).
Heat the oil in a non-stick pan and add the crushed garlic, finely chopped onion and the spinach. Cook over a medium heat until the spinach is soft. Stir in the pine nuts and herbs and remove from the heat.
Place the chicken fillet between two pieces of cling film and pound to flatten. Use a rolling pin or empty bottle to do this. Line the chicken fillet with the ham and then fill with the spinach stuffing. Roll up the chicken and secure with a cocktail stick. Place on a baking tray, cover with foil and bake for 10 minutes. Remove the foil and bake for a further 5 minutes, checking the chicken is cooked through before serving.

[Muban]

Fig Loaf

Makes 1lb Loaf (12 slices - 110 kcal 0.7g fat per slice)

4oz Bran Flakes
4oz dark soft brown sugar
4oz chopped dried figs
2 tsp treacle
1/2 pint skimmed milk
4oz self raising flour

Put bran flakes, sugar, figs, treacle and milk into a bowl. Mix well and leave to stand for 30 minutes. Add the flour and stir well. Spray a 1lb loaf tin with oil to very lightly grease the tin. Bake in a preheated oven at 180 for 45-60 minutes. Turn out of the tin and allow to cool.

You can eat this right away but I find it gets even better if you wrap it in greaseproof paper and leave it for a few days.