I recently purchased the new High Protein Handbook No. 5 from Scott Baptie, and this little recipe was my first one I tried, I have to say it was super tasty and very nutritious too.
1 tsp coconut oil
2 Chicken Breasts – chopped into chunks
1 sweet potato – chopped into chunks
1 onion – chopped
1 tsp dried garlic granules
1 tsp ginger
1 red pepper, chopped into chunks
1 tbsp curry powder
1 tsp paprika
1 tbsp fish sauce
200ml coconut milk
1 tsp chilli powder
Salt & pepper to taste
- Melt the coconut oil in a pan, season the chicken and add to the pan to brown then removed with a slotted spoon.
- Add the onion, pepper, sweet potato, garlic and ginger and brown.
- Add the chicken back to the pan and add the fish sauce, paprika, curry powder, chilli and coconut milk, reduce to a low simmer and cook covered for about 1-2 hours.
- Remove lid, turn heat up slightly and allow to cook uncovered for about 20-30 minutes or until the sauce thickens.
- Serve on its own or with some steamed wholemeal rice.
I have been wanting a Cast Iron Casserole Dish for a while now and my best friend came to the rescue, just out of the blue she gave me this lovely pot, so I just had to come up with a recipe to use it this weekend.
1 small onion chopped
1 can black beans, drained
1 can sweetcorn, drained
1 can chopped tomatoes
2 chopped peppers
300g Scottish beef mince
Mexican mix – 1 tsp cumin, 1 tsp smoked paprika, 1 tsp garlic, 1 tsp chilli powder, 1/2 tsp onion powder, salt & pepper.
200ml beef stock
- Pre heat your oven to Slow Cook Setting or around 90 deg.
- Brown the onions in a little oil, then add the peppers and brown, remove from pan
- Add the Beef mince and brown all over, adding salt & pepper to taste
- Add back to the pan the onions & peppers along with the sweetcorn, beans, tomatoes, seasoning and stock. Mix through and cook in oven for about 5-6 hours.
Corn Tacos & grated cheese to serve.
OMG! Super tasty meal, super healthy & low in calories, at only 417 Kcal per portion. Another thanks to PON for this recipe. The meat is so tender due to the slow cook match with cuban spices this is a real treat.
500g stewing scotch beef (fat removed)
Salt & pepper
2 onions sliced
240ml beef stock (2 stock cubes)
1 x 400g tin tomatoes chopped
2 green & red peppers, cut into strips
4 garlic cloves – crushed
2 tbsp tomato puree
1 tsp ground cumin
1 tsp dried oregano
1/2 tsp ground turmeric
1 tbsp fresh coriander
50ml red wine (or you can use a stock pot for less calories)
1 tbsp white wine vinegar
Cooked rice to serve (corn tortilla wraps optional)
- Season the meat well and brown over a high heat in a pan, remove with a slotted spoon and set aside.
- Add the onions to the pan and saute for about 3-4 mins
- Add the remaining ingredients to the pan and the browned meat
- Bring to the boil then reduce the heat to a low simmer, cover and cook on low for about 2 hours. (Or in an oven at 140 deg fan for 2.5 hrs)
- Pull the meat apart with 2 forks, serve on a bed of rice or with a low calorie corn tortilla.
Oh this was rather tasty too, another recipe spied on the Eating well website. Again I slightly adjusted flavour to my own liking & this was very filling and healthy.
2 Chicken Breasts
1 can 400g cannellini beans – drained
400ml chicken stock
1 white onion – sliced
1 carrot – sliced
1 yellow pepper – sliced
1 tsp dried rosemary
1 tsp Italian Herbs mix (thyme, basil, oregano,red bell pepper, marjoram, sage, parsley)
1 tbsp lemon juice
Salt & pepper to taste
- Heat a little oil in a large pan and gently fry the onions and pepper
- Add the chicken breasts and brown all over for a few minutes.
- Add in the beans, chicken stock, seasoning, rosemary, italian herbs and mix, bring to the boil then reduce to a very low simmer. Simmer with lid on for about 4-5 hours.
- 1/2 hour before serving take 2 forks and shred the chicken, next add in the kale and continue to simmer.
- Squeeze fresh lemon juice into pan mix then serve with some lovely fresh bread.
After visiting a Thai restaurant a few weeks ago I was inspired to try my own version, so I decided on a Thai Massaman, absolutely delicious! (if I do say so myself..lol) I just love the freshness and spice at the same time. You could of course cook this with beef also, which would be nice. I decided on chicken as I had loads in my freezer to use up. So here goes:-
2 Chicken Breasts – cut into chunks
1 tablespoon olive oil
1 red onion, diced
2cm piece of ginger, peeled and minced
1 stalk of lemongrass, finely chopped
1 cloves of garlic, minced
2 tablespoons massaman paste – I use a medium heat one.
1/2 block (100g) creamed coconut or 1/2 can coconut cream
1 cup chicken stock
1 tablespoon tamarind paste
1 tsp cinnamon
1 tablespoon soy sauce
1 tablespoon brown sugar
Handful of peanuts
1/2 cup fresh or canned pineapple pieces (optional)
- Heat up the oil in a fry pan and add the diced onions, with the ginger, lemongrass and garlic until browned and aromatic.
- Add in the massaman paste and cook for about 1 minute
- Put in the chicken and brown on all sides
- Add in the rest of the ingredients, stock, coconut cream, sugar, soy sauce, cinnamon, and tamarind paste and mix. Gently bring to the boil and reduce to a low heat. Cover with a lid and slow cook for about 3 hours.
- 30 minutes before ready add in the pineapple (if using) and peanuts, stir.
- If there is too much liquid just gently boil for about 10-15 minutes until it thickens or add in a tbsp of cornflour mix.
- Before serving gently with 2 forks pull the chicken apart and mix through.
- You can serve with rice but we went for my Chapati’s instead…..ideal for soaking up the sauce.
As I am now on my countdown to my weeks holiday in the sun I am now on the healthy low fat, low calorie options. The one thing I don’t want to do is compromise on flavour, this recipe is BIG on flavour but so low calorie it’s great.
Serves 2 Approx 240 cals, 7g fat, (1.5g saturated), 16g carbs
250g Scottish Stewing Steak
1 red onion, cut into wedges
1 garlic clove, chopped
sprig of thyme or parsley
1 bouquet garni
3 carrots cut in half and sliced chunky
250ml beef stock
1 tbsp sundried tomato paste
1 tbsp balsamic vinegar
1 tbsp gravy granules
1. Preheat oven to 180 deg.
2. Brown steak cubes in a non stick pan until browned. (Save juices and add to stock for extra flavour)
3. Meanwhile add onion, carrots, garlic, herbs, tomato paste, vinegar and then add the steak to a casserole dish mix together.
4. Pour in the stock and sprinkle gravy granules push in the bouquet garni, cover and put in oven for approx 1.5-2hrs or until meat is tender.
5. Serve with your choice of sides. Yum!
1 tsp olive oil
350g lean lamb cubed
1 garlic clove or tsp dried garlic
1 tbsp plain flour
400ml lamb stock, made with concentrate
200g chopped tomatoes
1 bouquet garni
1 x 400g flageolet beans, drained
300g or handful green beans
200g or handful of cherry tomatoes
salt and pepper
1, Heat oil in pan, add the lamb and fry for 3-4 mins until browned all over, set aside.
2. Add the onions and garlic and fry until drowned slightly, approx 3-4 mins.
3. Return the lamb to the pan andding any juices, stir through the flour to thicken. Then add in the stock, tomatoes, bouquet garni and beans. Bring to the boil then cover and simmer approx 2 hours or until lamb is tender.
4. Add the cherry tomatoes to the stew and season well. Continue to simmer for about 15-20 mins.
5. Meanwhile place the green beans in a pan of boiling water for 3 mins then blanch cold water. Alternatively you can steam cook.
6. Divide the stew between plates and serve with green beans. Yum! You can also serve some crusty bread to soak up the sauce. Yum Yum!