Healthy Eating Recipes

Piggymon · 26-01-2007, 20:39

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 · 26-01-2007, 20:41

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 · 26-01-2007, 20:43

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 · 26-01-2007, 20:44

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 · 26-01-2007, 20:46

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 · 26-01-2007, 20:46

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

Burble · 26-01-2007, 21:13

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

Dymetrie · 26-01-2007, 21:19

very nice Sinead

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

lostkat · 26-01-2007, 23:01

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 · 26-01-2007, 23:03

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.

26-01-2007, 20:39	#1
Piggymon Lara Croft Join Date: Jun 2006 Location: PigmoPad - Braintree Essex Posts: 8,604	Healthy Eating Recipes 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. __________________ BF% 28/08/08 - 21%

26-01-2007, 20:41	#2
Piggymon Lara Croft Join Date: Jun 2006 Location: PigmoPad - Braintree Essex Posts: 8,604	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 __________________ BF% 28/08/08 - 21%

26-01-2007, 20:43	#3
Piggymon Lara Croft Join Date: Jun 2006 Location: PigmoPad - Braintree Essex Posts: 8,604	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). __________________ BF% 28/08/08 - 21%

26-01-2007, 20:44	#4
Piggymon Lara Croft Join Date: Jun 2006 Location: PigmoPad - Braintree Essex Posts: 8,604	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. __________________ BF% 28/08/08 - 21%

26-01-2007, 20:46	#5
Piggymon Lara Croft Join Date: Jun 2006 Location: PigmoPad - Braintree Essex Posts: 8,604	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 __________________ BF% 28/08/08 - 21%

26-01-2007, 21:13	#7
Burble Rocket Fuel Join Date: Jul 2006 Posts: 7,826	Can you post the receipe for the dinner we had on Sunday? Ta

26-01-2007, 21:19	#8
Dymetrie A large glass of Merlot Join Date: Jun 2006 Location: Letchworth with a Lightsaber Posts: 5,819	very nice Sinead I already cook most of it, just without measuring anything, fancy a go at the chicken and rice stew though __________________ Khef, Ka and Ka-Tet....

26-01-2007, 23:01	#9
lostkat Good Cat Join Date: Jun 2006 Posts: 5,550	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. __________________ Oooooh Cecil, what have you done?

26-01-2007, 23:03	#10
lostkat Good Cat Join Date: Jun 2006 Posts: 5,550	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. __________________ Oooooh Cecil, what have you done?