Archives for posts with tag: omnivorous

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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Pork and Pinto curry

I had some leftover pork from a Sunday roast to use up, so it went into this curry with some pinto beans, carrot and onions to make a filling meal for a fasting day. You could easily replace the pork with more beans or with another vegetable to make this a vegetarian or vegan dish. I served it with a cup of brown rice, which adds 140 calories per portion. I also served naan bread for the non-fasters. This is a very mild, child-friendly curry – for a bit more kick you could add chilli powder or a fresh red chilli pepper.

Pork and pinto curry (serves 5)

Ingredient Calories per serving
1 cup uncooked pinto beans 134
200g cold roast pork, diced 117
1 tbsp oil 25
1 onion, diced 9
1 tsp ground ginger 1
1 tsp ground cumin 2
1 tsp smoked paprika 1
1 tsp turmeric 2
200g carrot, diced 16
100ml coconut milk 47
salt & pepper 0
1 tbsp cornflour 5

Total calories per serving: 355

Method: Soak the pinto beans in cold water for at least five hours (or cover the beans with just-boiled water to speed up the soaking time to one hour). I cooked mine in the pressure cooker with the diced pork for ten minutes in three cups of water. You’d have to simmer them for an hour if you’re not using a pressure cooker (and I probably wouldn’t put them in with the pork if I was doing it that way). Reserve the cooking water.

Heat the oil in a pan and add the onion, cooking until it is translucent. Add the spices and then the carrot and cook for a few minutes. Stir in the coconut milk, the beans and the pork, adding as much of the beans’ cooking water as needed to make the sauce. Cover and simmer for half an hour, or until the carrots are tender. Stir the cornflour into a few tablespoons of cold water and then add it to the curry, stirring until the sauce thickens up.

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.

Chickpea, chorizo, pepper and tomato stewChickpea, chorizo, pepper and tomato stew (serves 1)

Ingredient Calories per serving
½ cup cooked chickpeas 134
35g chorizo sausage 87
1 large red pepper (160g), diced 50
25g sundried tomatoes, sliced 65
1 cup crushed tinned tomatoes 32
1 tsp smoked paprika 6
salt and pepper to taste 0

Total calories per serving: 380

Method: If you’re using dried chickpeas, soak them overnight and cook them until tender (this takes about an hour in a regular pan, or 15 minutes in a pressure cooker). Slice the chorizo and then cut the slices into quarters. Cook the chorizo pieces in a small pan until they exude some fat, then add the diced red pepper and cook for a few minutes. (For a vegetarian/vegan version, just use a teaspoon of olive oil instead of the chorizo.) Stir in the sliced sundried tomatoes, then add the crushed tomatoes, paprika and seasoning. Stir in the cooked chick peas (if you are using canned chick peas, heat until the chick peas are warmed through).

Tuna, chickpea and sweetcorn salad

This is a really easy pantry-cupboard salad to throw together when you need a lunch for work and don’t have a lot of time to make one. Canned chickpeas are great for this, but if you’re feeling more organised, you could also cook dried peas which have been soaked overnight – you then need to simmer them for an hour (or cook for 15 minutes in a pressure cooker). Home cooked chickpeas taste better, but canned is good if you need speed!

Tuna, chickpea and sweetcorn salad (serves 2)

Ingredient Calories per serving
1½ cups cooked chickpeas 214
1 cup cooked sweetcorn kernels (canned is fine) 62
120g (1 small can) albacore tuna 70
1 tsp olive oil 20
1 tbsp wine vinegar 2
salt and pepper to taste 0

Total calories per serving: 365

Method: Drain the tuna, chickpeas and corn and combine in a bowl, adding the oil and vinegar and seasoning to taste. If you’re using frozen corn, steam or microwave it for a minute or two and allow to cool before combining it with the other ingredients.

Smoked salmon and spinach quiche

This quiche was inspired by a similar recipe I saw on the Hairy Dieters TV series a few months ago. If you use the butter sparingly, filo/phyllo pastry isn’t very high in calories. I still had a few sheets left after making the salmon and spinach parcels the other day, so I used them in this. In terms of ingredients it is very similar to the other recipe, but a bit lighter in calories. I served this with a big plateful of salad and the whole meal still came in at under 300 calories.

Smoked salmon and spinach quiche (serves 4)

Ingredient Calories per serving
3 eggs 47
125g ricotta cheese 43
100ml milk 13
salt and pepper 0
50g fresh spinach, trimmed and roughly shredded 3
50g smoked salmon, cut into thin strips 15
10g butter 18
4 phyllo/filo pastry sheets (110g) 82
sprigs of dill 2

Total calories per serving: 225

Method: Beat the eggs with the ricotta cheese and stir in the milk and seasoning. Melt the butter and layer the pastry in a shallow round dish, brushing a little melted butter on each layer as you go and overlapping the edges of the dish. Spread the spinach over the pastry base and evenly distribute the salmon over the top of the spinach. Pour in the egg mixture and sprinkle the sprigs of dill over the top. Scrunch the overhanging pastry up around the inside edge of the dish and brush with any leftover butter.

Smoked salmon and spinach quicheBake at 350°F/180°C for around 45 minutes, or until the egg has set and the pastry is a golden brown. Slice into four and serve.

Salmon and spinach parcelsSalmon and spinach parcels (serves 4)

Ingredient Calories per serving
50g butter 90
100g fresh spinach, trimmed and roughly shredded 6
150g ricotta cheese 52
Rind and juice of 1 lemon 3
Freshly ground pepper 0
6 phyllo/filo pastry sheets 90
4x100g uncooked salmon fillets 206

Total calories per serving: 445

Method: Put the butter in a small saucepan, melt it and pour half of it into a small bowl. Put the pan back on the heat with the remaining butter and add the chopped spinach. Cook the spinach until wilted, then remove from the heat and mix in the ricotta, lemon juice and rind and fresh pepper.

Unroll the pastry sheets. Spread the first out and brush it with the melted butter. Spread another sheet over the first, brush with butter again and finish by laying the third sheet over the second. Place a salmon fillet on each half of the pastry sheet and top them with a quarter of the spinach mixture. At this point it looks like this:

Salmon on pastry

Cut through the pastry sheets between the two salmon fillets, then fold the edges of the pastry over the fish to make a parcel. Place them on a baking sheet with the folded edges uppermost. If you have any melted butter left, brush it over the top. Repeat this process with the remaining three sheets of pastry and the other two salmon fillets, then oven-bake the parcels at 375°F/190°C for twenty minutes.

Chicken and Beet SaladChicken and beet salad (serves 1)

Ingredient Calories per serving
20g mixed lettuce leaves 3
160g mixed beets, cooked and peeled, sliced 70
60g cooked chicken, shredded 91
1 tsp rice vinegar 3
1 tsp grain mustard 3
2 tsp olive oil 80

Total calories per serving: 250

Method: Arrange the lettuce leaves, sliced beets and chicken on a plate. Put the remaining ingredients in a jar with a lid, shake well to combine them and pour over the salad.

Salmon noodle salad

Recipe for Salmon noodle salad (serves 4)

Ingredient Calories per serving
50g sugar snap peas 5
100g cherry tomatoes, halved 4
75g cucumber, peeled and diced 3
160g rice vermicelli noodles 151
430g salmon fillet 177
1 tsp fresh ginger, grated 2
2 tbsp maple syrup or honey 26
2 tbsp soy sauce 4
1 tsp lemon juice 0
several sprigs of cilantro/coriander, chopped 2

Total calories per serving: 375

Method: Steam the peas for 5 minutes, or until tender. Cool under running water and set aside. Pour boiling water over the noodles and leave for 5 minutes. Refresh the noodles under cold water and allow to drain. Combine one tablespoon of soy sauce with the ginger and one tablespoon of maple syrup. Brush this over the salmon fillet and cook under a grill/broiler for 5-8 minutes (depending on the thickness of the fish). When the fish is cooked, assemble the salad by transferring the noodles to four bowls and adding the tomatoes, cucumber, peas and cilantro/coriander leaves. Mix together the remaining maple syrup, soy sauce and lemon juice and add that to the noodles as a dressing. Finally, flake the salmon (discarding the skin) and divide it between the four bowls.

Omelette muffins

I found this recipe here and immediately thought that these low-carb muffins would make a good brunch for a fasting day, or even as breakfast-on-the-hoof if you made a batch at the weekend and ate them over the course of a week, either cold or reheated in a microwave. You can use whatever you have to hand as a filling, just like regular omelettes.

I had some sausages to use up, which raises the calorie content quite a bit, but if you replaced the sausages with the same weight of mushrooms (and a bit of butter to cook them in), these would be very respectable 210 calories for three vegetarian muffins, or 70 each.

Recipe for Omelette muffins (serves 4)

Ingredient Calories per serving
200g sausages, cut into 1cm pieces 106
50g sugar snap peas, chopped into small pieces 10
25g kale, sliced 3
8 eggs 126
¼ cup milk 8
½ tsp baking powder 1
salt and pepper, to taste 0
1 tsp oil 10
25g Parmesan, grated 22

Total calories per serving (3 muffins): 285 (95 per muffin)

Method: Pre-heat the oven to 375°F/190°C/Gas mark 5. Cook the sausage pieces over a medium heat for 5 minutes, or until cooked (do the same with 200g chopped mushrooms, in a tablespoon of butter, if doing the vegetarian version). Stir in the peas and kale (or whichever other vegetables you have to hand) and cook for another minute or two, until the kale is soft.

Grease a 12-muffin tin with the oil and distribute the sausage pieces and vegetables among them. Beat the eggs, milk, seasoning and baking powder together and pour into the muffin tin. Sprinkle the grated Parmesan over the top and bake for 15 minutes.