Skinny Basil Pesto

I honestly cannot express how sensational this really is !! Be warned !!!. 

 

This pesto is uber healthy as it only uses 1 tbsp olive oil / rapeseed oil for the entire jar. In addition to this pisctachio's are used instead of pine nuts as they have a lower calorific content and are higher in fibre. A little hard cheese such as parmesan goes along way in this too.

1 whole fresh basil plant (enough to fill a mug & half)

1 tbsp olive/rapeseed oil

2 tbsp cold water

40g grated parmesan

30g shelled pistachio nuts

1/4 tsp salt & pepper

2 cloves of garlic (roughly diced)

Method

Just one step here - Blitz in a food processor and try not to devour it all immediately !!!!!

Store in an air tight or preserve jar. The colour will change a little, darken on the surface. This is fine, still tastes beautiful and will hold for about 3 - 5 days.

 

 

Tomato, Mozzerella & Basil Tart

Tarts and pies are some of the most delicious and comforting foods; however, they can be loaded with calories and saturated fat from meats, sauces and oodles of butter in the pastry. My skinny version is the exact opposite. The basis for this tart is filo pasrty (shop bought) which has such little fat when compared to puff pastry or even short crust. The filling for the tart  are ripe, plump, vine tomatoes along with some low fat mozzerella. The ball of low fat mozzerella again gives a much lower fat content than traditional or even worse, processed grated mozzerella. The pesto is my own skinny pesto recipe which can be found here on the blog. This pesto is uber healthy as it only uses 1 tbsp olive oil/rapeseed oil for the entire jar. In addition to this pisctachio's are used instead of pine nuts as they have a lower calorific content and are higher in fibre.A little hard cheese such as parmesan goes along way on top too.  This dish is perfect for a light lunch or starter or even better a summer picnic. Also, it taste just as good cold as warm and even better the next day. 

As a little tip - defrost the filo pastry in the fridge not out at room temperature. If defrosted at room temperature it goes very flaky and breaks very easily. Feel free to drizzle a little balsamic glaze over the top when serving.

Ingredients

Serves 4

2 large sheets filo pastry

4/5 large tomatoes

1 ball low fat mozzerella

2 tbsp balsamic vinegar/glaze

30g grated parmesan

4/6 heaped tbsp skinny basil pesto

Skinny Pesto

I honestly cannot express how sensational this really is !! Be warned. 

1 whole fresh basil plant (enough to fill a mug & half)

1 tbsp olive/rapeseed oil

2 tbsp cold water

40g grated parmesan

30g shelled pistachio nuts

1/4 tsp salt & pepper

2 cloves of garlic (roughly diced)

Method

Just one step here - Blitz in a food processor and try not to devour it all immediately !!!!!

Method

1. Preheat the oven to 200oC.
2. Spritz a 7" loose bottom metal flan/tart tin with spray oil.
3. Layer in the filo pastry - if it rips/tears don't panic - just patch it in and give a little spritz of spray oil to hold down the layers. Pop in the oven for 10 mins (or until you get everything ready)
4. Cut the tomatoes into long slices (remove any green core pieces)
5. Coat in a little balsamic and allow to sit for a few mins.
6. Cut the mozzerella into long slices.
7. Remove the pastry base from the oven.
8. Spread the pesto on the base. 
9. Starting from the middle layer the tomatoes down in a circular shape.
10. Place the slices of mozzerella in between the tomatoes.
11. Crack a very small amt (1/4 tsp) black pepper over the top.
12. Turn the oven down to 180oC. Bake in the oven for 40mins.Ten minutes before the end - remove from the oven & sprinkle over the grated parmesan.
13. Allow to cool a little and serve with a drizzle of skinny pesto. Enjoy.

Skinny Duck Rice Paper Rolls

Skinny duck rice paper rolls are a low fat alternative (with serious calorie & fat content saving) to those from the local Chinese. The calorie saving comes in many forms - the duck is roast and all fat is removed and discarded, the rice paper rolls are so light as they can be served "raw" or baked  but not deep fried.

Now to explain - there are 2 ways to prepare and serve these. They can take the form of duck pancakes served with spring onions, cucumber and hoi sin sauce where the rice paper acts like the pancake. Alternatively they can be created like spring rolls where they are filled, baked in the oven and served warm.

The folding is not that tricky. Have patience and follow the simple instructions below. A great tip is to roll  very tightly but not so tightly that they will tear. Another big plus  - they can be made in advance and enjoyed later either cold or warm.

Serves 2 for light lunch/starter

Ingredients

Rice Paper Rolls
1 duck breast
4 tbsp hoi sin sauce
6/8 rice paper rolls
1/2 carrot
4cm cucumber
3 spring onions
handful fresh coriander (if desired)

Spring Rolls
1 duck breast
4 tbsp hoi sin sauce
1/2 carrot
1/4 red pepper
3 spring onions
small handful beansprouts
small handful fresh coriander (totally optional)

Method

Rice Paper Rolls

1. Preheat the oven to 200oC / Gas 8. Score ( cut lines ) in the fat of the duck and season with lots of salt.
2. Place on an oven tray and bake for 35 mins. ( Be prepared for some smoke - this is the fat burning. To reduce this drain the fat from the dish twice during cooking. )
3. Prepare the vegetables - wash the cucumber, cut down lenghtways. Using a tsp scoop out the flesh. Thinly slice. Thinly slice the spring onions lenghtways. Peel, top & tail and thinly slice the carrot.
4. When the duck is cooked remove from the  oven. Remove the fat and discard. Thinly slice the duck.
5. Fill a pyrex bowl with warm water. Soak a rice paper sheet for 1 min until soft.
6. Remove from the bowl, lay on some kitchen paper to drain. Lay flat on a plate.
7. Smear some hoi sin sauce along the rice paper wrapper at a diagonal (from bottom left to top right). Lay down the strips of duck along this line. Sprinkle over a little coriander (optional)
8. Now to fold:, pick up the bottom right corner and tuck it tightly over the duck.Fold in the 2 far corners sticking out and then roll up.
9. Serve with the thin strips of cucumber, spring onion, carrot and a sweet chilli dipping sauce.

Spring Rolls

1. Preheat the oven to 200oC / Gas 8. Score ( cut lines ) in the fat of the duck and season with lots of salt.
2. Place on an oven tray and bake for 35 mins. ( Be prepared for some smoke - this is the fat burning. To reduce this drain the fat from the dish twice during cooking. )
3. Prepare the vegetables - thinly slice the red pepper, spring onion and carrot. Spritz a wok (or frying pan) with spray oil (or donegal rapeseed oil). When hot quickly stir fry the carrot, spring onion, red pepper and bean sprouts.
4. When the duck is cooked remove from the  oven. Remove the fat and discard. Thinly slice the duck.
   
5. Fill a pyrex bowl with warm water. Soak a rice paper sheet for 1 min until soft.
6. Remove from the bowl, lay on some kitchen paper to drain. Lay flat on a plate.
7. Smear some hoi sin sauce along the rice paper wrapper at a diagonal (from bottom left to top right). Lay down the strips of duck and the vegetables along the line. Sprinkle over  the coriander ( optional )
8. Now to fold : pick up the bottom right corner and tuck it tightly over the duck.Fold in the 2 far corners  that are sticking out and then  continue to roll up.
9. Transfer them to a baking tray and bake for 5 mins until just lightly crisp.
10. Serve with sweet chilli dipping sauce.

Glazed Pork Chops with Roast Potatoes, Apples, Chorizo & Olives

This dish has a slight Spanish inspiration with the orange zest, vine tomatoes, olives and sherry vinegar.  Tamarind paste is an Asian ingredients and if you can't get it something simple like balsamic vinegar or worcestershire sauce will be equally fine.  Again if sherry vinegar is not handy just grab some white wine vinegar or even better some cider vinegar. Leaving the skin on the apples and potatoes adds a little more fibre to the dish, while being strict and only eating the centre medallion of pork will seriously reduce the saturated fat content of the dish. A little chorizo goes a long way here so again be very vigilant in your portion control. This meal is very filling and satisfying all the while including a few veggies. The rapeseed oil produced in Donegal is a great Irish product and we should encourage Irish and local where possible, instead of imports.
Overall this dish and a great idea if having friend around for dinner as the pork can be marinated over night and all the veg prepped just to pop in the oven.

Ingredients

Serves 2 

2 Free range pork chops

Marinade

1 tsp local honey

1 tsp tamarind paste / balsamic vinegar ( 2 tbsp )

zest 1 orange

1 tsp wholegrain & 1 tsp dijon mustard

1 tsp extra virgin oil ( try donegal rapeseed oil )

3 tsp Spanish sherry vinegar

2 medium sized potatoes

100g olives

50g chorizo

1 apple

1/2 red & 1/2 green pepper

1 large red onion

4 cherry tomatoes

6 cloves garlic

2 handfuls flat leaf parsley

Method

1. Prepare the meat marinade - combine all the ingredients in a bowl. Trim the fat off the pork chop or if you prefer score the fat and remove when the dish is ready to serve - but absolutely DO remove the fat. Spread the marinade over the pork. Set aside
2. Preheat the oven to 200o C
3. Wash the potatoes well. Don't peel if possible. Cut into half and parboil for 7 mins. 
4. Cut the chorizo into cubes.
5. Peel and deseed the peppers. Cut into chunks.
6. Leave the skin on the onions and quarter.
7. Peel and crush the garlic.
8. Wash, (leave the skin on) remove the core and cube the apple.
9. Quarter or half the tomatoes ( depending on the size )
10. Cut the parboiled potatoes into smaller cubes.
11. Spritz a large baking tray with spray oil. Spread the potatoes, chorizo, red onion, peppers, garlic, apple and olives on the tray.  Spritz and bake for 15mins.
12. After 15 mins heat a griddle pan and sear the pork chops. If they begin to stick deglaze the pan by splashing on a little sherry vinegar. Transfer to the oven for 10 mins.
13. Remove the pork, cover with a little foil and allow to rest for 5 mins as the roast potato and apple tray crisps up.
14. Stir the flat leaf parsley through the apple and potato roast tray. 
15. Serve and enjoy

Miso Glazed Chicken & Mango Salad

This is a beautifully light and delicate salad which can be enjoyed all year round. Miso paste can be bought in all super markets and the great thing here is the chicken doesn’t need to marinate over night - just rub over the chicken pieces while you prepare the other ingredients.

Fresh mango will add a little extra vibrancy to the dish however it can be difficult to get them ripe when you need them.

I use good quality jarred roast red peppers – Lidl do a great option.

Ingredients

200g chicken breast (6 mini fillets)

1 sachet miso paste

100g mixed salad leaves

4 tinned mango segments

1 roast red pepper

1 avocado

½ red onion

8 baby sun-blushed tomatoes

Handful of cashew nuts (about 20)

20ml ‘Mor Foods’ Mango Dressing ( fab Irish brand)

Method

1. Prepare everything first. Marinate the chicken pieces in the miso paste. 

2. Thinly slice the avocado, mango, red onion and roast red pepper.

3. Turn on the grill to high and grill the chicken for about 6 mins each side.

4. Place the salad leaves in the bowl. Toss through the avocado, red onion, mango and red pepper. Dress the leaves and toss again. Sit the chicken on top of the leaves and sprinkle the cashew nuts on top.

5. Enjoy with some crusty bread and a glass of pouilly fume.

Salmon & Prawn Pate with Wholemeal Herby Flatbreads

This is a lovely little idea to enjoy as a canape, starter or light lunch. The pate is so easy and holds for a couple of days in the fridge.  If you don't have, don't like or don't want the prawns the pate will be totally delicious without it. The recipe for the flatbreads has been adapted from Rachel Allen's "Bake" Cookbook.

Ingredients 

Serves 4 (light starter)

Smoked Salmon & Prawn Pate

150g smoked salmon

6 large king prawns

100g extra light cream cheese

2 tbsp fresh chives

Salt & pepper

Wholemeal Herby Flatbreads

110g plain flour

75g wholemeal flour

1/2 tsp salt

2 tbsp chopped chives and parsley

1 tbsp olive oil

1 egg

100ml cold water

Method

1. Preheat the oven to 180oC. Weigh out all the ingredients for the flat breads.Spritz the oven trays with spray oil.
2. Sieve the dry ingredients into a large bowl. Stir in the olive oil, egg and water. Using a fork or hand stir all the ingredients together.
3. Turn the dough on to a floured surface and knead for 1 min.
4. Cover in cling film and chill for 20 mins.
5. While the dough is chilling begin the pate.
6. Turn on the grill to a medium heat and grill the salmon and the prawns. After about 4 mins under the grill, transfer to a food processor.
7. Add in the cream cheese, seasoning and herbs.
8. Blitz all the ingredients until they form a smooth paste.
9. Transfer to a dish, cover with cling film and refridgerate for 2 hours before serving.
10. Remove the dough from the fridge. Cut in half, sprinkle the board with flour. Roll out into a large squre. This dough then needs to be folded over once and once again. Then roll out until the single sheet is very thin (2mm thick). Cut into rectangles  - if doing canapes small squares are best but if preparing as a lunch then cut to the size of an average crispbread (ryvita).
11. Place on the baking tray and bake for 12 - 15 mins. Spritz with a little spray oil or brush with a tiny amount of oilve oil. It is possible to sprinkle the flat breads with seeds or sea salt. When cooked, cool on a wire tray.
12. To serve spread the smoked salmon and prawn pate on the wholewheat crispbreads and garnish with some chives, grilled prawns and a fresh salad.

Chicken & Broccoli Bake

Chicken and Broccoli Bake

 

Ingredients

• ½ leftover roast chicken / 2 chicken fillets

• 120g wholewheat pasta shapes

• ½ onion

• 2 cloves garlic

• 150g button mushrooms

• 1 small head of broccoli

• 1 295g tin low fat cream of chicken & mushroom soup

• Slim line milk

• 1 chicken stock cube / 1 tbsp liquid stock concentrate

• 40g extra light Philadelphia

• 1 tsp Dijon mustard

• 80g low fat cheddar cheese

• 1 slice calorie control bread/ 1 slice wholemeal brown bread

• Handful flat leaf parsley

• Salt and pepper

Method

1. Bring a saucepan of salted water to the boil. Preheat oven to 180oC.

2. If not using leftover roast chicken – poach 2 chicken fillets.

3. Peel and dice the onion and garlic. Wipe and slice the mushrooms. Cut the broccoli into small florets. Grate the cheddar cheese. Open the tin of chicken soup. Blitz or grate the slice of bread into breadcrumbs.

4. Plunge the pasta into the water and cook according to the packet instructions. Add the broccoli for the last 10 mins.

5. Heat up a non stick pan and fry the onion, garlic and mushrooms for about 5 mins. Deglaze the pan with a little water. Stir in the tin of chicken soup – refill it with slimline milk and add this to the pan.

6. Stir in the mustard and the chicken stock allow to simmer.

7. Drain the pasta and broccoli, stir into the creamy sauce. Stir in half the grated cheese. Season.

8. Transfer into a casserole dish. Sprinkle with the breadcrumbs, chopped parsley and grated cheese and bake for 20min