Saturday, 22 January 2011

Healthy Eating Week 2 (winter)

Monday Dinner


Moroccan style Chicken and Chickpea Stew

1 tbsp Virgin olive oil

2 garlic cloves, peeled and crushed

2 medium onions, peeled and sliced

2 boneless chicken breasts, skinned and cut into bite-sized pieces

1 small bunch fresh coriander (about 10g) roughly chopped

10g fresh mint, roughly chopped

1tsp hot chilli powder

1tsp ground cumin

½ tsp ground cinnamon

1 can (400g) chopped tomatoes

1 can (410g) no salt chickpeas, drained and rinsed

75g no soak dried apricots, chopped

25g blanched almonds

Half an organic vegetable stock cube



1. Put the oil, garlic, onions, chicken, herbs and spices in a large saucepan or flameproof casserole and toss well together. Place over a medium heat and cook for 5 minutes, stirring regularly.

2. Add all the remaining ingredients, then refill the empty tomato can with cold water and pour into the pan. Bring to the boil, then reduce the heat and simmer gently for 25-30 minutes until the chicken is tender, stirring occasionally.

3. Serve with a crunchy salad or lots of steamed or lightly boiled green vegetables and couscous tossed with sliced spring onions and a few sultanas, if liked


Family Home Evening Snack


Gingerbread Cookies
Lasagne
2 tsp olive oil

1 large onion, chopped

2 carrots, finely chopped

2 celery sticks, finely chopped

2 courgettes, finely chopped

2 cloves garlic, crushed

500g lean beef mince

2x400g cans crushed tomatoes

125ml beef stock

2 tbsp tomato paste

2 tsp dried oregano

375g instant lasagne sheets

Cheese sauce

750ml skimmed milked

40g corn flour

100g reduced fat cheddar, grated





1. Heat the olive oil in a large non stick frying pan. Add the onion and cook for 5 minutes or until soft. Add the carrot, celery and courgette and cook, stirring constantly, for 5 minutes or until the veg are soft. Add the crushed garlic and cook for another minute. Add the beef mince and cook over a high heat, stirring until well browned. Break up any lumps of meat with a wooden spoon.

2. Add the crushed tomato, beef stock and tomato paste and dried oregano to the pan and stir to thoroughly combine. Bring the mixture to a boil, and then reduce the heat and simmer gently, partially covered, for 20 minutes, stirring occasionally to prevent the mixture sticking to the pan.

3. Preheat oven to 180c spread a little of the meat sauce into the base of 23x30cm dish. Arrange a layer of lasagne sheets in the dish breaking some of the sheets to fit in neatly.

4. Spread ½ the meat sauce over the top to cover evenly, cover with another layer of lasagne sheets a layer of meat sauce then a final layer of lasagne sheets.

5. To make the cheese sauce blend a little of the milk with the corn flour to form a smooth paste, in a small pan. Gradually blend in the remaining milk and stir constantly over low heat until the mixture boils and thickens. Remove from the heat and stir in the grated cheese until melted. Spread cheese until melted. Spread evenly over the top of the lasagne and bake for 1 hour.

6. Check the lasagne after 25minutes if the top is browning too quickly cover loosely with a non stick baking paper or foil. Garnish with fresh herbs.

 

Roasted Cod with Leek Mash and Vine Tomatoes
650g potatoes, preferable Maris piper

1 tbsp virgin olive oil, plus extra for greasing

2 medium leeks, trimmed and thinly sliced

1 garlic clove, peeled and crushed

2tbsp virtually fat free fromage frais

4 skinless cod or other firm white fish fillets (each about 150g)

4 strings of vine tomatoes, each holding 6 tomatoes

1tbsp fresh thyme leaves (preferable lemon thyme)

Freshly ground black pepper.



1 Preheat the oven to 200C/. Half-fill a large saucepan with cold water and bring to boil. Peel the potatoes and cut into rough 4cm chucks.

2 Carefully add the potatoes to the water and return to the boil. Cook for about 20 minutes until very tender. Heat 2tsp of the oil in a large frying pan and cook the leeks and garlic for about 10-12minutes until softened, stirring occasionally.

3 Place the cod on a lightly oiled baking tray and sprinkle with the thyme and ground black pepper. Bake for 12-15minutes until cooked through – depending on thier thickness. Carefully add the tomatoes to the tray with the cod after it has been cooking for 5 minutes.

4 Drain the potatoes in a colander then return to the pan. Add the fromage frais and mash using a potato masher until smooth. Add the cooked leeks and warm through over a medium heat until hot, stirring regularly. Season to taste with ground black pepper.

5 Spoon potato and leeks onto 4 warm plates and top with a piece of roasted cod and a string of tomatoes. Serve just as it is or add a few freshly cooked fine green beans.




Haricot Bean Loaf

2 tsp olive oil

1 leek, washed, trimmed and sliced

2.5cm piece of fresh root ginger, peeled and grated

½ teaspoon ground cumin

½ teaspoon ground coriander

1 onion, peeled and quartered

3 carrots, trimmed, peeled and grated

1 garlic clove, peeled and chopped

3 tbsp chopped fresh parsley

50g sunflower seeds

24g oat bran

1 tbsp wheat free veg bouillon powder

410g can of haricot beans, drained and rinsed

410g can red kidney beans, drained and rinsed



1. Preheat the oven to 190c. Lightly oil a 900g loaf tin and line the base with greaseproof paper.

2. Put the remaining oil and the leek in a small saucepan and cook over a low heat for 5 minutes. Add the ginger, cumin and coriander and cook for a further minute. Remove from the heat and allow to cool.

3. Place the onion, carrots, garlic, parsley, sunflower seeds, oat bran, boillion powder and one of the cans of beans (either will do) in a food processor and blend for 20 seconds until semi smooth. Transfer into a large bowl and stir in the second can of beans and the leek mixture.

4. Spoon into the prepared tin and bake for 40-45 minutes until golden brown in colour.

5. Turn out of the tin on to a serving plate. Serve either hot or cold with a lightly dressed salad.

Week 2 winter Shopping List






Day1

Virgin olive oil

Garlic,

Onions,

Chicken breasts,

Fresh coriander

Fresh mint,

Hot chilli powder

Ground cumin

Ground cinnamon

Can (400g) chopped tomatoes

Can (410g) no salt chickpeas,

No soak dried apricots,

Blanched almonds

Vegetable stock cube




Dark molasses

Brown sugar

Shortening

Baking soda

Salt

Ground all spice

Ground ginger

Ground cloves

Ground cinnamon

Flour







Day 2

650g potatoes,

3 medium leeks

Virtually fat free fro mage frais

4 skinless cod or other firm white fish fillets (each about 150g)

4 strings of vine tomatoes,

1tbsp fresh thyme leaves (preferable lemon thyme)

Ground black pepper







Day3

Fresh root ginger,

Ground coriander

Carrots,

Fresh parsley

50g sunflower seeds

24g oat bran

Wheat free veg bouillon powder

410g can of haricot beans,

410g can red kidney beans,







Day 4

Frozen breaded fish fillets

½ cabbage

Tomatoes

Cilantro

Avocado

Jack cheese

Buttermilk

Sour cream

White corn tortillas







Day5

Celery sticks,

Courgettes,

Garlic,

500g lean beef mince

2x400g cans crushed tomatoes

Beef stock

Tomato paste

Dried oregano

Lasagne sheets

Skimmed milked

Corn flour

Reduced fat cheddar,




No comments:

Total Pageviews