Chicken Sweet n Sour

Yum, Yum, Yum. This recipe has all the flavour and none of the stodge, artificial colours and calories of this take away classic.

There are two alternatives with this recipes - the extremely virtuous version where poached chicken is used. Or the slightly more delectable - ever so slightly - bolder version where the chicken is quickly fried in a light, crisp tempura style batter.

Ingredients

Serves 2

2 chicken fillets / equivalent leftover roast chicken

1/2 green, red and yellow pepper

4 spring onions

4 cloves garlic

1 red chili

1/2 tin pineapples

1/4 butternut squash / 1 carrot

Handful mange tout

2 tsp corn flour

4 dsp tamari/soy sauce

juice from tinned pineapple

2 tsp tomato ketchup / puree

3 dsp cornflour

100ml cold water

1/2 chicken stock cube

1tbsp rapeseed/olive oil

120g tilda wholegrain rice

Method

1. Boil a pot of water and cook the wholegrain rice for 35 - 45mins.
2. Prepare all the vegetables. Peel and chop the butternut squash into small cubes. De seed and dice the peppers into large chunks. De seed and thinly slice the red chili. Peel and dice the garlic. Slice the spring onions.
3. If not using leftover chicken poach and cut the chicken into large chunks. Alternatively heat 1 tbsp olive/rapeseed oil and fry gently until cooked. Remove from the pan.
4. Heat 1 tbsp of oil in the wok. Fry the chili, garlic and spring onion for 30seconds. Add the butternut squash. Pour in a couple of tbsp of water, place a lid on top and allow to steam for 3-4 mins.

1. Heat 500ml of vegetable oil in a small saucepan. Mix together the cornflour and water.
2. Add the peppers to the pan and allow to cook for another 2 mins.
3. Then add in the pineapple chunks. Stir the corn flour into the pineapple juice. Add this along with the tomato puree and tamari (soy sauce).Crumble in the stock cube. Gradually add 100mls cold water. Allow to simmer for 5 mins while the chicken cooks.
4. Dip the chicken chunks in the batter mix and place in the hot oil. Toss in the oil after about 1 minute. Cook for about 3/4 mins in total. Remove, drain really well on kitchen paper and season with a pinch of salt.
5. To serve, spoon some rice on the plate, then the sweet n sour and top with the crispy chicken.

Lemon, Vanilla & Blueberry Pancakes

This is a simple easy and deliciously tasty weekend breakfast treat that won't leave you feeling sluggish for the day. It's crazy easy to whip together and can even be made the night before & refrigerated. So it's ready to fry up in the morning, or afternoon if your having that cheeky lazy lie in we all crave! The pancakes here are made with whole wheat flour which will not leave you with that bloated feeling refined white flour can very often do. The lemon and vanilla add a natural sweetness which makes these pancakes so hard to resist!
Whole wheat flours are more nutritious because they contain most of the vitamins lost when making white flour. They are also higher in fiber which we know to be great for digestion. The germ contains some fat and most of the vitamins, while the bran layer is mostly fiber. Because of the higher fat content, whole wheat flour doesn’t keep as well or long as white flour. 
The recipe below makes 5-6 thin crepe like pancakes

Ingredients

150g Whole Wheat Flour

1 full Egg plus 1 Egg white

200ml Slimline Milk 

2 to 3 tbsp Water if needed

Zest of Half a Lemon

Half Punnet of Fresh Blueberries

Half Tsp Vanilla Extract

Pinch of Salt

Method 

1. Place the eggs, flour, milk, and salt into a blender and blend until smooth.

2. Grate the lemon zest in and add the vanilla extract. Mix with a spoon.

3. If the mixture is too thick add in a little water to thin.

4. The batter works best after resting in the fridge, best left overnight but an hour will do or even straight away if you cant wait! 

5. Fry the pancakes over a medium heat as thin or thick as you like.

6. Serve with fresh blueberries, a cheeky drizzle of Maple Syrup and Enjoy!!

My Most Virtuous Salad

This salad is the most virtuous, wholesome, healthy salad ever !!!!! It is so good for you on so many levels. The base for this salad is a combination of brown rice and green lentils. These are both high fibre, wholegrain protein foods which have a low g.i . This means this salad will keep you full for a long time as the energy will be released slowly. The avocado has essential fats, vitamins A & E and a high proportion of fibre. The chicken is poached and as a result is an excellent source of lean protein.

This salad is ultra adaptable - ingredients can be substitued for others depending on personal preference or simply what is in the salad drawer.

There are 2 dressings suitable for this salad or again feel free to experiment - perhaps a balsamic dressing or honey mustard dressing.

Serves 2

30g green lentils

30g brown rice

1 chicken fillet

1/2 avocado

1/4 red onion

1 - 11/2 tomatoes

1/4 red, green & yellow pepper

1 chicken stock cube

Handful fresh chopped parsley & chives

2 boiled egg whites

Handful of fresh spinach leaves

Optional: Low fat feta, steamed brocolli

Dressings

Curry Dressing

3 tbsp 0% fat natural yoghurt

1 tbsp low fat mayo

2 tsp curry powder

1 tsp mango chutney

Basil & Goats Cheese Dressing

3 tbsp skinny basil pesto ( see previous recipe)

1 tsp soft goats cheese

1 tsp 0% fat natural yoghurt

Method

1. Bring a small pot of water to the boil. Add in the brown rice and lentil and boil for 30 - 40 mins until they become tender but still with a little bite.
2. Bring a small pot of water to the boil. Add in the stock cube and chicken fillet, turn down to a medium heat and poach for 20 mins. When cooked, remove from the water, allow to cool and shred.
3. Hard boil 2 eggs. Place the eggs into a pot of boiling water and boil rapidly for 10mins. Remove from the water and place in a bowl of cold water to cool down. Shell, set aside the yolk and chop into large chunks.
4. Turn on the grill. Place the segments of peppers under a hot grill until they char and the skin goes black (5-10mins). When blackened wrap them in clingfilm. This will cause them to sweat and then just rub/peel off the skin and what remains are gorgeous, tender roast peppers. Cut into small dice.
5. Peel and dice the avocado and red onion. Deseed and dice the tomato. Chop the fresh herbs.
6. To make the curry dressing : combine 3 tbsp 0% fat natural yoghurt, 1 tbsp low fat mayo, 1 tsp mango chutney and 2 tsp curry powder. If you find this too thick, stir in a little of the remaining chicken stock. Some fresh coriander leaves will really lift this dish.
7. To make the basil & goats cheese dressing : combine 3 tbsp skinny basil pesto, 1 1/2 tsp soft goats cheese and 1 tbsp natural yoghurt.
8. Now just assemble, place the lentils and rice in a bowl, toss through the avocado, onion, tomato, shredded chicken, peppers and egg whites. Coat in the dressing. Add a little oil ( Irish rapeseed or olive oil ) if the dressing is too thick.
9. Place some fresh spinach leaves in the base of the serving bowl, place the grain salad on top and sprinkle over with the fresh herbs . To be a little extra indulgent and I do recommend it - crumble over some egg yolk. Yum.

Spinach, Bacon, Avocado & Wholemeal Pesto Pasta Salad

This recipe is a take on a rather traditional salad.  When eating a salad it is very easy to believe we are being extremely virtious however they can be ladened down with stodgy carbs and fattening creamy dressings. The full fat version of this salad would be very unforgiving however this version is just perfect - all the indulgence and none of the guilt.  The wholemeal pasta (just 30g per person) adds a wholesome, filling carbohydrate which makes this salad a complete and filling main meal. The avocado gives us essential good fats which our body needs. They can be high in calories hence only 1/4 per serving however with their creamy silky texture this is ample. In relation to the cheddar cheese I am loving Kilmeadan Light Cheddar at the moment. One of the best on the market. The sun-blushed tomato recipe is here on the blog already and is so simple but if you don't fancy that feel free to use cherry or buffalo tomatoes. (A little depth of flavour is required )

P.S. I am so sorry there is no visual here - my camera and I are having a bit of a row at the moment and my camera is refusing to upload the photo. I promise i will have it sorted ASAP.

Ingredients
Serves 2

120g baby spinach leaves
1/2 red onion
1/2 ripe avocado
40g reduced fat cheddar cheese
2 low fat rashers
60g (dried) wholemeal organic pasta (any shape)
12 sun blushed tomatoes
2 dsp skinny basil pesto (see previous recipes)
2 dsp extra virgin olive oil

Method

1. Boil a small pot of water. Cook the pasta for 15 - 20mins until tender or al dente.
2. Wash & dry spinach leaves. Thinly slice the onion. Peel and cut the avocado into large chunks.
3. Grate the cheese. Grill the rashers and thinly slice.
4. Drain the pasta, and allow to cool. (to speed up the process - pop it in the fridge)
5. When cool stir in the pesto and olive oil.
6. Now, to assemble. Toss the spinach leaves and pesto pasta together.
7. Place in serving bowls and top with onion, avocado, bacon and cheddar cheese.
8. Enjoy.

Smoked Mackerel Dip

This is a delicious dip that can be used as a spread, in salads, wraps and sandwiches. If your not  a big fan of mackerel just substitute for poached or smoked salmon, or cooked chicken. Mackerel is bursting full of omega 3 essential fatty acids (EFA's). EFA's can not be  manufactured by the body so its important to try and incorporate them in the diet where possible. They are needed for a whole range of functions in the body including cell repair, and maintaining a healthy reproductive, nervous and cardiovascular system. Thats enough science for now, the main thing is this is tasty, super healthy and so quick to blitz together.

Ingredients
2 Smoked Mackerel Fillets
1 Tbsp of Creme Fraiche
1 Tbsp of Light Philadelphia
Salt & Pepper to season
Juice of half a small Lemon
Few sprigs of fresh parsley or dill

Method
1. Roughly chop up the mackerel and dill.
2. Put all of the ingredients in a food processor and blitz until smooth. Leave chunky if you prefer.
3. Taste and enjoy!

Spaghetti with Prawns in a Creamy White Wine Sauce with Skinny Loves Garlic Bread

This recipe is so delicious and and all of the ingredients can be substituted for whatever is in your fridge on the day. The prawns can be swapped for chicken, turkey or smoked salmon. I have used courgettes and mange tout here as they are in season and bursting with flavour at this time of year but even frozen peas from the freezer will work perfectly. I like to use Bunalun Organic Wholegrain Spaghetti, its priced very reasonably and is great quality. Wholegrain spaghetti (9gm) has 3 times as much fibre content as white spaghetti(3gm), thus leaving you feeling fuller for longer, and great for your digestion.I favour Knorr reduced salt stock cubes with no added MSG, keeping the sodium content down. If you want to be tee total you can leave the white wine out, but a little drop never hurt anybody!
  
Ingredients
Serves 2

200g Wholegrain Spaghetti
3 Spring Onions
Handful of Mangetout
1 Courgette
10-12 Prawns
300ml Chicken/Fish Stock
Half Glass White Wine
1 Tbsp Creme Fraiche
2 Tbsp Extra / Light Philadelphia
1 Tsp Fresh or Dried Mixed Herbs
3 Cloves of Garlic
Salt & Pepper to season


Skinny Loves Garlic Bread
1 Wholemeal Pitta Bread
1 Tbsp Low-fat Spread
2 Cloves of Garlic
Chopped Fresh Parsley


Method
1. Start by preparing all of the vegetables. Finely dice the garlic and slice the spring onions. Slice the courgette into thin strips. No need to chop or slice the mange tout, can leave as is.
2. Fill a saucepan 3/4 full with water, add a tsp of salt and bring to boil. The wholegrain spaghetti takes a few minutes longer to cook than regular pasta so add the spaghetti once the water has come to the boil, takes appx 10-12 minutes to reach al dente.
3. Put a few drops of olive oil into a wok or frying pan on a medium heat, add the courgettes and spring onions first. Once softened add the garlic. 
4. Gently sautee for 2-3 minutes before adding the white wine. Let the white wine reduce by at least half.
5. Pour in the stock and heat through. Then add the creme fraiche and philadelphia and stir until you have a creamy white sauce. 
6. Stir in the prawns and mange tout and heat through. 
7. Season with salt & pepper, ( very little salt will be needed due to the stock) and mixed herbs. If you like a kick to your food you could add some dried chilli flakes at this stage.
8. Drain the spaghetti and arrange on plates. Pour the white wine and prawn sauce over the pasta and enjoy!


Garlic Bread
This is so easy and tasty you'll be making these to go with everything, great for mopping up sauces!
1. Preheat the oven to 180, Gas mark 5.
2. Mix together the finely diced garlic, butter and parsley in a bowl, best done with a  fork.
3. Slice through the pitta bread, opening out and separating the two sides. 
4. Spread the garlic butter over the two sides and cut into triangles.
5.Pop the triangles into the oven for 3-4 minutes until crisp. Keep an eye on these as they can burn very quickly.
  

Quesidallas

This dish is so easy to make after a long day at work, and can be easily adapted, depending on whats in your fridge.Its seriously quick and can feed up to 4 people when served with roasted sweet potatoes and side salad, or whatever you fancy. To keep the calories down and the fibre content up, thus keeping you full for the evening, wholemeal tortillas are ideal and don't alter the flavour at all.The beauty of this dish is that it can be eaten hot as a part of dinner, cold as a snack the next day in work or glammed up served in slices as a starter. This dish is bursting with flavours, and will be one to try!
  
Italian inspired Quesidallas

        Ingredients
        2 Wholemeal flour Tortillas
        1 Tbsp Tomato Puree
        1 Tbsp Passata
        1 Tbsp Greeen / Red Pesto
        30g Grated Low fat Cheddar
        30g Mozzarella Light
        3-5 Thinly sliced Chorizo pieces
        Handful of fresh Rocket and Basil leaves
                                                 
Method

1. Mix together the tomato puree, passata and pesto.
2. Warm the tortillas in a moderate preheated oven for 3-4 minutes.
3. Once the tortillas have been warmed up simply spread the tomato and pesto mixture on both. Sprinkle a little cheese and chorizo over one of the tortillas. At this point you can add any other ingredients you choose, such as peppers, olives, sliced mushrooms etc. Sandwich the two tortillas together forming the quesadilla, you can leave the toppings to the top to crisp up or between the two tortillas.
4. Traditionally this is then fried, however to keep things light and low in cholesterol it works perfectly in the oven. So simply place the quesadilla in the oven for 10 minutes to heat through and crisp up nicely.
5. Once out of the oven decorate the top with fresh rocket, basil leaves and drizzle with some balsamic vinegar, a drop of olive oil and enjoy!