I first saw this recipe on Food for fitness, Scott Baptie is a Sports nutritionist, Director of Food For Fitness. Online trainer. Speaker. High protein cook. Magazine cover model & fitness writer. He specialises in fat loss, muscle gain and nutrition. His recipes are delicious and so nutritious, so when I seen this recently I had to give it a try. At only 164 calories per portion (without the chicken), who wouldn’t? I used green lentils and added chicken for a more filling meal.
Makes 4 portions
Spray oil with coconut oil
2 onions, diced
10g ginger, crushed
10g garlic, crushed
200g green lentils (or red) rinsed
350ml vegetable stock
1 tsp cumin
1 tsp gram masala
1 tsp dried chillies
400g chopped tomatoes
400g coconut milk – reduced fat
2 chicken breasts
Fresh coriander, chopped
- Heat spray oil in a large pan.
- Add the diced onions with garlic and ginger and cook until softened. Remove from pan
- Add the seasoned chicken to the pan with the gram masala, chillies and cumin and cook until chicken is browned.
- Add the onions back to the pan with the lentils, tomatoes, coconut milk and vegetable stock. Bring to a boil then gently simmer with lid for about 30 minutes.
- Remove lid and continue to cook for 15-20 minutes or until sauce starts to thicken.
- Serve with some fresh coriander. Yummy!
Don’t you just love quick and easy cooking? Sometimes, especially on bank holiday Mondays when your relaxed, you just don’t feel like cooking but still want something healthy, nutritious, flavoursome with hardly any washing up? Oh yes, you’ve guessed it……out comes the little Crisper plate, this little dish is so easy and quick with perfect results. I also used my new Steam pot too for extra nutrition. I just love Gadgets that work for me.
Makes 2 servings.
For the Crisper Plate:-
2 Chicken Breasts – cut into large bite size pieces
2-3 potatoes – cut into bite size chunks (skin on)
2-3 sweet peppers – cut into wedges
1 red onion – cut into wedges
Handful of plum tomatoes
Salt & Pepper
Red Pepper Chilli flakes
Garlic & Parsley seasoning
- Pre-heat the Crisper plate for 2 minutes on Dynamic Crisp
- Place all above ingredients (except the tomatoes) into a bowl or food bag and drizzle with a little oil, shake to coat chicken, potatoes and veg.
- Place onto the Crisper plate and cook for 12-15 minutes (depends on thickness of potatoes and chicken or how crispy you like it)
- After 6 minutes, add in the plum tomatoes and cook.
For the Steamed Vegetables:-
Your choice of vegetables, I choose broccoli, asparagus and spinach.
Place broccoli and asparagus onto the steam pot grid and fill the pot with 200ml water. Place into the oven and select sensor steam, cook for 5 minutes.
2 minutes before cooking is due to finish, place the spinach in the pot and continue to cook.
So after my bargain purchase of potatoes, I decided to make some homemade chilli chips using my crisper plate. You know how much I love this little Crisper plate don’t you? lol! You can find more information here:- Crisper Plate Technology
I decided on a bit of spice today, so I seasoned the chips with salt, pepper and chilli flakes…..soooooooo Yummy!
- Wash potatoes and cut into desired chip length and width. Approx 1-2 cm cube is perfect.
- Pre-heat the Crisper plate for 2 minutes on Dynamic Crisp setting.
- Coat chips with a little spray oil and season, then place onto plate & cook for 12 minutes. Perfect little chips.
O.M.G!…this little dish was amazingly tasty and even better, it was under 500 calories too! I am on a mission to eat a bit healthier this year, I generally do, but I’m making more of an effort this year….( I know, I hear you, we all say that in January….lol!) It was also so quick to make, in just 10 minutes my dinner was ready, a great mid week or quick Friday night dinner. Bonus:- Under 500 calories and full of flavour!
150g Wholewheat Penne pasta
6 slices or Parma Ham – chopped
1 red onion – thinly chopped
1 tsp crushed garlic
1 chilli – chopped or 1 tsp dried chillies
60ml creme fraiche
1 handful of frozen peas
small handful of chopped parsley
small handful of chopped mint
Grated zest of 1 lemon
2 ladel’s spoonfuls of pasta water
Spray oil – low calorie
- Bring a pan of water to the boil and cook pasta for about 8-10 mins or follow packet instructions.
- Gently heat spray oil in a fry pan on medium heat
- Add onion, parma ham, chilli and garlic and cook through. Half way add 2 ladle’s of the pasta water.
- When pasta is ready, drain and add to the pan along with the peas, cook for 2 minutes to heat peas through.
- Add creme fraiche, parsley, mint & grate lemon zest and stir through, only for 30 secs. Ready to serve.
So my experimenting with Black Food continues……………another successful outcome! Don’t you just love it when a plan comes together nicely.
Makes approx 12 Mini Buns
250g Strong White Flour
1 tsp salt
2tbsp activated charcoal powder
25g caster sugar
7g sachet yeast
70ml warm milk
2 large eggs
125g unsalted butter at room temperature
1 egg for wash with 1 tsp charcoal powder
Method for Brioche buns:-
- Sift the flour into a large bowl and add the charcoal powder. Add the salt and sugar. Mix together.
- Mix the eggs with the warm milk and add the yeast, allow to stand for approx 5 minutes until it starts to go frothy.
- Add the milk/yeast mixture to the flour and mix on level 2 of your stand mixer for about 2-3 mins. Then turn up to level 4 (medium speed) and mix for about 10 mins or until you get a glossy elastic dough.
- Add the softened butter and mix for a further 5 mins. If the dough is too soft and sticky just add some more flour 1 tbsp at a time.
- Lightly oil a large bowl and tip the dough into it.
- If your oven has a rising programme, turn on and leave to rise for about 2-2.5hrs, if not cover with oiled clingfilm and leave in a warm place.
- Punch down the dough and place onto a worktop, divide the dough into small sections about 22-25g sizes.
- Take into your palm and using your other hand roll to make a small ball. Place onto a baking tray with parchment paper, leaving enough space in between to allow expansion. Prove again for a further 2 hrs or until doubled in size.
- Mix the beaten egg with 1 tsp charcoal powder for the wash, lightly brush the wash over the buns.
- Preheat an oven to 180 deg and bake for about 15 minutes.
Chilli Chicken Burgers
2 Chicken Breasts
1 tbsp paprika
1 tbsp chilli flakes
1 tsp salt and pepper to taste
handful of breadcrumbs
- Place the chicken into a food processor and pulse until broken up – you don’t want it to fine.
- Add in all other ingredients and pulse to mix through
- Divide into equal portions to fit the burgers and place on a baking tray, place in fridge for at least 30mins -1 hr.
- When ready preheat the Crisper plate for 2 mins and place the chicken burgers on, using dynamic crisp setting cook for about 10 mins until browned and cooked. If you don’t have a Crisperplate either cook on hob using fry pan or grill under medium heat.
- Once the brioche buns are ready allow to cook then slice in half and start to assemble your burger.
- Top with some Smoked Beetroot Sauce from the Foraging Fox
I just love Lazy Sunday mornings, no alarm, no rushing, relaxing healthy breakfast with a good fresh cup of coffee, no better way to start the day. This little breakfast is so tasty and quick to pull together but also very nutritional:-
Spinach (Spinacia oleracea) is one of incredible green-leafy vegetable often recognised as one of the functional foods for its health benefiting nutritional, antioxidants and anti-cancer composition. Its tender, crispy, dark-green leaves are one of the favorite ingredients of chefs all around the world. It is very low in calories and fats (100 g of raw leaves provide just 23 calories). Fresh 100 g of spinach contains about 25% of daily intake of iron, one of the highest for any green leafy vegetables. Fresh leaves are a rich source of several vital antioxidant vitamins like vitamin-A & vitamin-C.
Eggs Eggs are an all-natural source of high-quality protein and a number of other nutrients, all for 70 calories per large egg. One egg has varying amounts of 13 essential vitamins and minerals plus 6 grams of high-quality protein. The high-quality protein in an egg is essential for building and maintaining lean body mass.
Tomatoes are also an excellent source vitamin C, biotin, molybdenum and vitamin K. They are also a very good source of copper, potassium, manganese, dietary fiber, vitamin A (in the form of beta-carotene), vitamin B6, folate, niacin, vitamin E and phosphorus. They are usually red when mature, but can come in a variety of colors, including yellow, orange, green and purple. The water content of tomatoes is around 95%. The other 5% consist mainly carbohydrates and fiber. One medium sized tomato (123 grams) contains only 22 calories.
2 Large eggs
Mixture of tomatoes
oil 1 tsp
Chopped Chilli (optional if you like a bit of spice)
- Heat a little oil in a fry pan on medium to high heat, half tomatoes and place face down in pan, cook for about 4-5 minutes or until browned and softened.
- Meanwhile bring a pan of water to boil then reduce to a simmer and place eggs in one at a time to poach, I make a swirling motion in water to help bring the egg together. Poach for about 3-4 minutes.
- Add the spinach to the tomatoes and place a lid on for about 1-2 minutes until spinach is wilted.
- Place spinach and tomatoes on to a plate, top with poached eggs and season with rainbow pepper and chilli. YUMMY!
O.M.G……if you love peanut butter and chicken you will love this…….even more so when the chicken just tears apart after being slow cooked……..melt in your mouth heaven.
Makes 2 servings
2 chicken breasts
2 tbsp peanut butter (smooth or crunchy…your choice)
1 tsp honey
1 tbsp soy sauce
1 clove garlic, minced
1 tbsp chilli paste
1/2 cup almond milk
1 red pepper – chopped
Salt & pepper to season
handful of coriander finely chopped for garnish
2 tbsp chopped peanuts for garnish
- Add peanut butter, honey, soy sauce, garlic, chilli paste and almond milk to an ovenproof dish or slow cooker and whisk until sauce is well combined.
- Place seasoned chicken breasts and peppers into dish and cover with the sauce. Cook on Slow Cooker setting for about 7.5 hours.
- Remove from oven and shred chicken with 2 forks, then return to the oven for a further 1/2 hour.
- Serve with your favourite rice and garnish with coriander and peanuts. YUMMY!