Archives for posts with tag: 200-300 calories

shrimp aspragus and bok choi noodlesYes, more asparagus!

Shrimp, asparagus and bok choi noodles (serves 4)

Ingredient Calories per serving
210g dry egg noodles 72
145g asparagus 7
120g bok choi 4
1 tbsp sesame oil 30
1 tbsp sunflower oil 31
400g raw, peeled shrimp 119
1 tbsp soy sauce 2
1 tsp fish sauce 1
1 tbsp rice wine vinegar 3
1 tsp ground ginger 2
1 tbsp cornflour 7
1 clove garlic, finely chopped 1

Total calories per serving: 280

Method: Cook the noodles according to the packet instructions and set aside. Slice the asparagus spears into 1cm lengths and separate the tips. Slice the bok choi into similar sized pieces and separate out the more stalky parts from the more leafy ones. Place the shrimp into a small bowl and stir in the remaining ingredients.

Now put a wok or large frying pan over a medium-high heat and add the sesame and sunflower oils. When the oil is good and hot, stir in the shrimp and all of the asparagus except the tips. Stir fry for about three minutes, or until the shrimp is cooked through. Then add the asparagus tips and the stalkier parts of the bok choi. Cook for another minute or so, then finally stir in the leafy parts of the bok choi and the reserved noodles. Continue to stir over a highish heat until the noodles are warmed through.

Serve immediately, with a little more soy sauce to taste.

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Asparagus mimosa

It’s that time of year when my lunches often contain some combination of asparagus and egg. I’ve had asparagus with poached egg and asparagus omelette of late, so was looking for something different. This dish makes an interesting change from my standard asparagus-and-egg combos. I had some hard-boiled eggs to use up, so used two in this. If you just use one, you can bring the calorie count down to 215.

Asparagus mimosa (serves 1)

Ingredient Calories per serving
110g asparagus 22
2 hard-boiled eggs 126
1½ tsp lemon juice 2
1 tbsp olive oil 120
1 tsp wholegrain Dijon mustard 5
Chopped herbs to taste 2

Total calories per serving: 275 (215 with one egg)

Method: Steam the asparagus for about 8 minutes, or until tender. Dice the egg(s) or grate finely. Beat the oil, mustard and lemon juice together and stir in the herbs (I used garlic chives). Rinse the asparagus under cold water to stop the spears from cooking, then pat dry and arrange on a plate. Pour the vinaigrette over the asparagus and then sprinkle the egg over the top.

Spring omelette

Egyptian walking onionsThe first vegetable I get from my garden in the Spring is the intriguingly-named Egyptian Walking Onion. This plant was given to me by a neighbour about six years ago and it (or its offspring) has been a permanent feature of my front garden bed ever since. (Indeed, I think it is one of those plants that is quite difficult to get rid of, once established – but I’m not complaining!)

Here I’ve used my first harvest of the year to make a very easy omelette. I had two leftover egg whites to use up, so this one has two eggs and two whites, bringing it to 220 calories in all. If I’d just used two eggs it would have been 185 calories. I suppose I could have just used the egg whites and brought the whole dish down to under 100 calories – but there’s something a bit too Hollywood about egg white omelettes, somehow!

Spring omelette (serves 1)

Ingredient Calories per serving
5g butter 36
5 spring onions/scallions, trimmed of roots and sliced into short lengths 24
2 eggs, beaten 126
2 egg whites (optional) 34
salt and pepper to taste 0

Total calories per serving: 220 (185 without the egg whites)

Method: Melt the butter in a frying pan over a medium heat and add the sliced onions. Cook for a minute, then pour over the eggs. Season with salt and pepper, to your taste and continue cooking until the top of the omelette is set. Fold in half and serve.

bean corn and cottage cheese salad

Cottage cheese, corn and black bean salad (serves 1)

Ingredient Calories per serving
½ cup cottage cheese 102
½ cup cooked black beans 114
½ cup cooked sweetcorn kernels 62
1 red chilli, sliced 8
salt & pepper 0

Total calories per serving: 285

A very simple but filling salad. If you don’t fancy eating a whole raw chilli, you could replace it with some cayenne pepper or chilli flakes to sprinkle over the top. It would be a bit bland without anything else, I think. And according to a 2011 study, “consuming red pepper can help manage appetite and burn more calories after a meal” – which is an added incentive on a fasting day!

salmon and cauliflower rice

I served this with noodles for the non-fasting members of the family.

Salmon with spiced cauliflower rice (serves 4)

Ingredient Calories per serving
4 112g/quarter pound fillets of salmon 149
1 medium head of cauliflower 36
2 tbsps oil 60
1 onion, diced 11
1 tbsp turmeric 2
1 tbsp ground cumin 2
1 tbsp allspice 1
salt & pepper 0

Total calories per serving: 260

Method: Use a food processor to blitz the cauliflower into tiny pieces. Heat the oil in a wide frying pan and cook the onion until translucent. Stir in the cauliflower, spices and seasoning and cook over a low heat, stirring occasionally, for about ten minutes. Meanwhile, cook the salmon separately in the remaining tablespoon of oil.

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A simple, delicious, lunch or supper dish.

Asparagus and Parmesan omelette (serves 1)

Ingredient Calories per serving
5g butter 36
200g fresh asparagus spears, sliced into short lengths 40
2 eggs, beaten 126
15g Parmesan cheese, grated 48
salt and pepper to taste 0

Total calories per serving: 250

Method: Melt the butter in a frying pan over a medium heat and add the sliced asparagus spears. Cook for 3 to 4 minutes, or until tender, then pour over the beaten eggs. Sprinkle the grated parmesan over the eggs and add salt and pepper. Cook the omelette until the top is set (about 3 minutes). Fold the omelette in half and serve.

Ice formations

It’s well and truly winter now, but I did manage to dig up one last harvest before the snow and ice arrived.

Leek and sunchoke soup

This is one way of using some of that winter vegetable harvest up – a warming but simple soup.

Leek and sunchoke soup (serves 1)

Ingredient Calories per serving
1 tsp butter or oil 40
50g/2oz leeks, halved and sliced 31
200g/8oz sunchokes/Jerusalem artichokes, roughly chopped 146
300ml/10 fluid ounces vegetable stock 12
salt and pepper to taste 0

Total calories per serving: 240

Method: Sweat the sliced leek in the oil or butter over a lowish heat until softened, then add the pieces of sunchoke and cook for another minute or two. Stir in the stock, bring to a simmer and cook until the sunchokes are soft (about half an hour). Blend to smoothness and season with salt and pepper to your taste.

Pesto mushrooms on spaghetti squash

Pesto mushrooms on spaghetti squash (serves 1)

Ingredient Calories per serving
1 tbsp butter or oil 102
2 cloves garlic, finely diced 9
100g/4oz mushrooms, roughly chopped 21
200g/8oz (cooked weight) spaghetti squash 62
1 tbsp pesto 68

Total calories per serving: 260

Method: Cook the spaghetti squash until it is soft – either in a moderately hot oven for an hour or in the microwave for five minutes (pierce it in two or three places first using either method). Carefully cut the cooked squash in half, scoop out the seeds and scrape the flesh out of the outer shell. Keep it warm while you make the mushroom mixture.

Heat the butter or oil in a frying pan, then add the mushrooms and garlic and cook until the mushrooms are soft. Stir in the pesto, cook for a minute or two, then pile onto the warm spaghetti squash.

If you have an ice cream maker, this is a quick-to-make dessert which is light on calories but not short on flavour. I keep bags of fruit in the freezer for nights like these when I feel that something sweet is needed, but don’t want to break the calorie bank. You can use any soft fruit you have to hand. Plain yoghurt instead of evaporated milk works fine, too (though you might need a little more sugar).

Blueberry and raspberry gelato

Blueberry and raspberry gelato (serves 4)

Ingredient Calories per serving
1 cup fresh or frozen blueberries 18
½ cup fresh or frozen raspberries 8
½ cup sugar 97
370ml evaporated milk (2% fat) 132

Total calories per serving: 255

Method: Heat the fruit and sugar in a pan over a medium heat until the sugar has melted into a syrup around the softened fruit. Blend the fruit and syrup until smooth. If you like, you can sieve the mixture to remove any pips (I didn’t bother). Stir in the evaporated milk and allow to cool (if you have time). Pour into the ice cream maker and churn until frozen and fluffy. Transfer to a freezer-proof container and freeze until needed (or just eat it while it’s still a bit soft, like we did).

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Now the clocks have gone back and the weather is cooling, I’m making soup on a regular basis. This is a very autumnal one, with lovely orange pumpkin and yellow split peas. The peas add a filling starchiness to the soup, while the pumpkin provides a velvety smoothness. Pie pumpkins have a better texture than regular jack-o’lantern varieties – but you could also use butternut squash for this.

Pumpkin and split pea soup (serves 4)

Ingredient Calories per serving
1 tbsp butter or oil 25
1 onion, diced 11
1 small pie pumpkin, peeled, deseeded and diced (435g) 37
1 cup yellow split peas 168
3½ cups/875ml  stock 9
A few sage leaves, finely shredded 2

Total calories per serving: 250

Method: Heat the oil in a large saucepan and gently cook the onion until soft. Stir in the pumpkin and sweat with the onion for five minutes. Add the split peas and stock and simmer until the peas are soft. This will take around 45 minutes – or you can really speed things up by using a pressure cooker, which will take about six minutes. Check the seasoning and add salt or pepper to your taste. Blend until smooth and serve, decorating the soup with a few shredded sage leaves.