I got this recipe from Food for Fitness , a great site for everything healthy and fitness. I’m still on my journey to find a better balance of nutrients and this little dish packs loads of protein. At only 500 calories approx per serving it’s perfect for a tasty healthy dinner.
And my favourite part, yes it’s one pot cooking (if you’ve a oven ready hob pot). This is still on my wish list.
2 large chicken breasts – chopped into bite size pieces
1 onion – finely chopped
1 red pepper – chopped
1 garlic clove – chopped
50g chorizo – chopped
100g brown rice
300ml chicken stock
10-12 cherry tomatoes – halved
70ml tomato passata
200g tin kidney beans
50g low fat cheddar
1 tsp coconut oil
Mexican seasoning mix – (1 tsp chilli powder or flakes, 1 tsp garlic powder, 1 tsp onion powder, 1⁄2 tsp crushed red pepper flakes, 1⁄2 tsp dried oregano, 2 tsps paprika, 1 1⁄2 tsps ground cumin. 1⁄2 tsp sea salt)
1. Preheat your oven to 180 deg.
2. In a pan heat the coconut oil, add the chicken and season with salt & pepper, once browned remove and set aside.
3. Then add in the garlic, onions, pepper & chorizo, cook through for about 5 minutes.
4. Add back the chicken with the mexican seasoning, tomatoes, passata, rice, stock and kidney beans, mix everything through.
5. Cover with a lid and cook in oven for about 20 minutes. Or transfer to an oven proof dish and cover with foil.
6. Remove from oven and sprinkle the cheese over the top evenly, return to oven and cook for a further 25 minutes.
7. Serve. Yummy!
Oh yum! A lovely little healthy warming dish on a very, very cold day today.
Makes 2 servings
2 x cod loins
2 tsps Parsley
Butternut Squash – chopped into cubes
1 onion – finely chopped
1 clove garlic – crushed
1 tsp dried chillies (or 1 red chilli chopped)
1 tsp ground cumin
1/2 tsp cinnamon
1 tsp sea salt
1 tsp dried coriander
1 tsp turmeric
1 400g can chopped tomatoes
2 tbsp water
- Season the cod loins with salt, pepper & 1 tsp parsley each. Steam cook for 6 minutes in Steam pot or steam oven.
- Heat 1 tbsp oil in a pan and fry the onion with the garlic for a few minutes, add in the chilli, cumin, cinnamon, turmeric, coriander, 2 tbsp water & tin tomatoes, bring to a boil then reduce and simmer and cover for 20 minutes or until butternut squash has softened.
- Remove lid and place spinach into pan, do this in 2 batches, it will wilt down in a few seconds, simmer on low for a further 5 minutes.
- Serve with the steamed cod. Lovely healthy quick mid week meal.
This is a tasty little dish and so healthy too. I’m always trying to get more fish into my meals (hard when my partner isn’t a fish fan!), but even he loved this one. Result!
Easy to make and full of protein and iron.
Makes 2 portions
1 tsp oil
1 onion, chopped
2 tbsp curry powder
1 tsp ground mixed spice
2 garlic cloves or 1 tsp dried garlic
1 x 400g chopped tomatoes
1 can chickpeas (optional)
100g Spinach (optional)
1 packet of fresh green peas
2 cod fillets
zest of 1 lemon
handful of chopped coriander to serve
- Heat oil in a large pan and cook onion & garlic over a high heat until softened and slightly browned. Stir in the curry powder and mixed spice, mix through.
- Add in the tin tomatoes, chickpeas and green peas with seasoning to taste.
- Cook for about 10 minutes until sauce starts to thicken slightly.
- Add in the cod and cover, continue to cook for another 10 minutes until fish is cooked through.
- Squeeze on the lemon zest and coriander then serve. Yummy!
I served with some curry roasted parnsips and carrots.
Oh yummy! Nice little healthy quick mid week meal.
I do love a good gadgets, and I used my Kitchen Aid Mixer with Grater attachment and also my Steam Pot for steam cooking in my microwave combi oven.
6 Spring onions, sliced diagonally
small piece of ginger, grated
Small bunch or fresh coriander, chopped
1 juice of Lime
3 tbsp olive oil
Salt & pepper to taste
- Season the seabass and place into the steampot and cook on Sensor steam for 8 minutes.
- Meanwhile, place the attachment onto your mixer (if you have a spiralizer that would work too) and shred the carrot & courgette into a bowl.
- Slice the spring onions diagonally into small pieces and place into bowl with the grated ginger, coriander, lime juice and 3tbsp olive oil. Mix together.
- Slice the sea bass and allow to cool then mix through the vegetable mix. Serve.
Told you I was on a mission to eat healthier without compromising on flavours! Another cracker of a wee dish, I had this for brunch today (I needed a lay in..lol!) Bonus:- Under 400 calories!
75ml Light Single Cream
Low calorie Spray
1 red onion – finely chopped
1 green pepper – finely chopped
50g kale – shredded
50g Spinach leaves – I used baby
2 tsp Cajun spice mix (1/2 tsp garlic, 1 tsp all spice, 1/2 tsp thyme), (my all spice mix was:- 1/2 tsp ginger, 1/2 tsp cinnamon, 1/2 tsp nutmeg, 1/2 tsp smoked paprika, 3 cloves)
salt & pepper to taste
- Beat together Cream and eggs with salt & pepper
- Heat spray oil in a fry pan on medium heat and cook through onion and green pepper (3-4 mins)
- Add kale with a splash of water, cook for a few minutes. Sprinkle on the Cajun mix and add seasoning, then add in the spinach, cook until spinach has wilted.
- Spray the mixture with some spray oil and add in the egg mixture, allow to sit for 1 minute then stir through until you have scrambled egg effect. Serve immediately.
Amazing Curry! Inspired by Donal Skehan, but a healthier version. This was absolutely delicious, so fragrant and spicy. Yum!
2 x chicken breasts – cut into chunks
50g butter, melted
1 tbsp olive oil
For the marinade:-
150ml semi-skimmed milk (or yoghurt)
1 thumb size piece of ginger – grated
3 garlic cloves – grated
1 tbsp gram masala
1 tsp cumin
2 tsp coriander
For the sauce:-
1 onion – chopped finely
4 cardamom pods
3 garlic cloves – finely chopped
1 thumb size ginger – grated
1 green chilli – finely chopped
1 tbsp gram masala
1 tsp cumin
2 tsp ground coriander
1 tbsp smoked chilli powder
4 tbsp tomato puree
100ml Chicken Stock & remaining milk mixture from marinade. (if you used yoghurt, use 200ml chicken stock)
Sea salt & pepper to taste
Rice of your choice and Naan bread to serve
- Place all the marinade ingredients in a bowl and add chicken, cover and marinade in a fridge for approx 2 hours or overnight.
- Heat a large pan over a high heat and cook chicken until browned, baste with melted butter while cooking chicken. Remove and set aside.
- For the sauce add the butter, once melted add in the onions and cardamom pods, cook until onions are browned and softened. Then add in the garlic, ginger and chilli, cook for further 2 mins.
- Stir in the gram masala, cumin, coriander, chilli powder and tomato puree.
- Lower the heat and gradually add in the stock and milk marinade mixture. Add in the chicken and season with salt & pepper. Cook at a simmer level for approx 20 mins or until sauce has thickened.
- Serve over a bed of rice and some naan bread.
Oh WOW! that is all I can say about this delightful wee salad, especially the smoked fish! I purchased the smoked fish again at my local Food Assembly this week https://thefoodassembly.com/en/assemblies/7907 in Glasgow from a new Company called The Campsie Glen Smokehouse http://www.campsieglen.co.uk/ , The Seafood Charcutier!
They are a small family run business producing artisanal seafood products. Based in Kirkintilloch, Scotland. Charcuterie is defined as the art of curing, drying and smoking.
They have begun their range with 3 cures. After they rest the salmon, trout, and halibut in their Island, Highland, and Lowland Cures for 7 days, they dry out up to 25% of their moisture whilst smoking with their unique blend of selected kiln dried wood chips. The whole process is completed by hand carving the products into the packs you see below.
I made a small salad again with using fresh produce from Rhone Cottage http://www.rhonecottage.co.uk/ , here is my list.
Fresh Salad leaves – I used rocket
2 radishes – sliced
1/4 Avocado – sliced
4 small cherry tomatoes – halved
1 tbsp olive oil – for dressing
1 tbsp balsamic vinegar – for dressing
Few slices of Smoked Salmon and Smoked Halibut
Oh so Yummy! I have already ordered more!
Smoked Halibut Salad Smoked Salmon Salad