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Tag Archives: parsley

Serves 1 – 2

Yet again in my house it’s time to start properly meal-planning and using up some of those ingredients in the freezer drawer – this occurs maybe 3 times a year and encourages me to get creative with store-cupboard/fridge/freezer ingredients and look up recipes online or in my many, dusty, mostly unused cook books!  Quite often these are some of my tastiest creations and I feel inspired to get creative in the kitchen again – for a little while anyway!

High in Omega 3 with crispy skin to die for!

High in Omega 3 with crispy skin to die for!

I had some whole frozen trout lurking in my middle drawer and so, using a recipe found online and adapting it a little for frozen herbs I had in storage, I got all chef-y and made myself some protein-dense, low-in-saturated-fats baked trout for tea!

Trout is one of those magical ‘oily’ fish we hear so much about – rich in Omega 3 essential fatty acids which have been found to have heart healthy properties such as decreasing triglyceride levels in the blood, slowing the growth rate of atherosclerotic plaques and lowering blood pressure. They have also been shown to improve the risk factors and heart health of those people who have already suffered from heart attacks or stroke.

I’d recommend serving this, as I did, with a fresh salsa made from a mixture of chopped herbs and salad ingredients.  I used cucumber, tomatoes, sugar-snap peas, mangetout, radishes, celery, broccoli, green and black olives, coriander and parsley and a light dressing of white wine vinegar, olive oil, lemon juice and garlic. The whole meal around 500 kcal.  You could also add some delicious lightly buttered new potatoes or roasties too.

INGREDIENTS

1 whole trout, gutted and cleaned out

1 tbsp. fresh parsley, finely chopped

1 tbsp. fresh dill, finely chopped

1tbsp. fresh coriander, finely chopped

2 cloves garlic, minced

1 tsp. paprika

½ lemon, sliced

1 tbsp. olive oil or olive oil based frying spray

½ tsp. salt

1-2 cups white wine, for cooking (top up during cooking if needed – not you, the fish!!!)

 

INSTRUCTIONS

Preheat the oven to 240C / 475F / Gas Mark 9 (very hot).

  • Finely chop the herbs and mix in a bowl with the minced garlic and paprika.
  • Stuff the trout with 2/3 of the herb and garlic mixture.
  • Place the lemon slices inside the trout on top of the herbs.
  • Put the olive or spray oil in your hand and rub both sides of the fish with it, then rub the salt into the skin.
  • Top the fish with the remaining herbs and garlic and squeeze any remaining lemon juice onto the fish too.
  • Place the fish, herb-side up, on a raised slatted tray (I used the tray from my grill pan) over a deep baking tray. Pour the wine into the bottom of the baking tray.
  • Bake for 30 minutes or until the skin of the trout is crisped up nicely.

NUTRITIONAL INFORMATION

Per Whole Trout (oven-baked with olive oil)*

Low in saturated fat and a great source of protein. This would make a great post-exercise meal if you prepped it before going out

Low in saturated fat and a great source of protein. This would make a great post-exercise meal if you prepped it before going out

Energy                            287 kcal / 1200 kJ

Carbohydrate              0.4g

Fat                                  16.6g

Protein                         33.8g

Total sugar                  0.3g

Saturates                      2.8g

Fibre                              0.8g

Salt                                 2.7g

The above nutritional information is assuming that you used olive oil to bake the fish with. If you use spray oil you will save approximately 70 kcal / 293 kJ, 8.0g fat and 1.2g saturated fat.


Serves 4-6

The aubergine is native to South and East Asia and is thought to have been introduced to the Mediterranean area by the Arabs or Africans in the middle ages. The first written record of it in England was in the 16th century when an English botany book of 1597 wrote “This plant groweth in Egypt almost everywhere… bringing forth fruit of the bigness of a great cucumber….”.  I love that quote – cheeky!

Lebanese aubergine dip. Delicious with pitta bread, cous cous, felafel, salads, etc...

Lebanese aubergine dip. Delicious with pitta bread, cous cous, felafel, salads, etc…

There are a number of variants of aubergine; small, large, round, elongated ovoid, dark purple, pink, white, yellow, green, variegated colouring.  The ones normally found in the UK and US are large, cucumber-sized elongated ovoid shaped, dark purple in colour although you can certainly find the small and round versions in South Asian supermarkets.

The flesh of an aubergine can be quite bitter so lends itself well to slow roasting and frying allowing the bitter starches to break down into sugars. The flesh can absorb a lot of oil during cooking – salting it can reduce the amount absorbed and draw out some of the moisture.

The aubergine is not especially high in any vitamins or minerals but is low in fat (when uncooked) and contains a decent amount of fibre and carbohydrate.  It makes for a great meat substitute in vegetarian and vegan meals as its flesh has a good firm texture and it is fantastic in curries or stuffed for example with rice, nuts, vegetables, meat and herbs and spices.

In baba ganoush it is combined with tahini, a paste made of sesame seeds (which are a really good source of a variety of minerals: copper, manganese, calcium, phosphorous and fibre), which puts it in league with middle-eastern dips such as hummus as an amazing accompaniment to pitta bread or vegetable sticks as a healthy low in saturated fats snack. It goes great on the side of a middle-eastern or Greek style mezze with cous cous, tabbouleh or rice, salads, falafel, hummus, olives, etc.  Perfect as part of the heart healthy Mediterranean diet.

INGREDIENTS

Available in all good wholefood stores and  world food sections in many supermarkets.  Sesame seeds are high in copper, manganese, calcium, phosphorous and fibre)

Available in all good wholefood stores and world food sections in many supermarkets. Sesame seeds are high in copper, manganese, calcium, phosphorous and fibre)

4-6 aubergines (approximately 900g)

1-2 tbsp. olive oil

2 tsp. salt

1 large clove garlic, minced

2 heaped tbsp. light tahini

2 tbsp. lemon juice

2 tbsp. olive oil

1 tsp. ground cumin

Ground black pepper

1 tbsp. fresh parsley, finely chopped

Smoked paprika (optional garnish)

1 red onion, finely chopped

40 black olives, chopped

INSTRUCTIONS

  • The variety normally found in the UK and US. Smaller, round versions would work in baba ganoush just as well.

    The variety normally found in the UK and US. Smaller, round versions would work in baba ganoush just as well.

    Heat oven to 150C / 300F / Gas Mark 2.
  • Cut the top off the aubergines and slice them lengthways. Pour a little oil into your hands (from the 1-2 tbsp.) and massage it onto the skin side of each half aubergine.  Do the same with the salt.
  • Lay the aubergine halves skin side up onto a lightly greased baking tray and place in the oven.  Bake for 40 mins – 1 hour, until the flesh is soft.
  • Scoop the soft flesh of all aubergines out into a bowl.  Add the garlic, tahini, lemon juice, 2 tbsp. olive oil, ground cumin and black pepper to taste.  Blend all ingredients together.  I use a billy-whizz handheld blender for this – just make sure you have a deep enough bowl so it doesn’t splatter all over your kitchen and shirt-frontage!
  • Serve in a bowl topped with the chopped parsley. Have the chopped red onions and black olives as an optional extra topping for people to add as they wish.  Serve with toasted pitta bread. 

NUTRITIONAL INFORMATION

per whole recipe (dip with parsley)

Serve topped with chopped parsley, red onions and black olives

Serve topped with chopped parsley, red onions and black olives

Energy                             1105 kcal / 4623 kJ

Carbohydrate                31.8g

Fat                                     89.3g

Protein                            32.9g

Total sugar                    18.8g

Saturates                       13.9g

Fibre                                20.6g

Salt                                   9.9g

NUTRITIONAL INFORMATION

per serving (dip with parsley) – if serving 6

Energy                            184 kcal / 770 kJ

Carbohydrate              5.3g

Fat                                    14.9g

Protein                          5.5g

Total sugar                   3.1g

Saturates                      2.3g

Fibre                              3.4g

Salt                                  1.7g

 Black olives will add:  14 kcal / 59 kJ, Carbs – Trace, Fat – 1.5g, Protein – 0.1g, Fibre – 0.4g, Salt – 0.8g

 Onions will add:            9 kcal / 38 kJ, Carbs – 2.0g, Fat – 0.1g, Protein – 0.3g, Fibre – 0.4g


Serves 4

I lived for a large part of my childhood in Germany and I have been nostalgically craving after some of the foods I used to enjoy as a kid there.  Unfortunately, many of the foods I remember with fondness are not available in the UK and/or are super fatty (think of those amazing salamis and sausages with their beads of white fat throughout).

Schnitzel straight up - with veggies and lemon

Schnitzel straight up – with veggies and lemon

One of the foods I loved was schnitzel, traditionally made with pork, beaten thin, breaded and then fried.  Schnitzels are delicious with Jaeger-sauce (Hunters’ sauce, a creamy sauce made with onions and mushrooms). Having some chicken fillets in the fridge that needed to be used, I decided to have a go at making my own chicken schnitzels.  I have used oil instead of butter which schnitzels would normally be cooked in and I have oven baked them to cut down on the amount of fat.

You can enjoy schnitzel as it is with vegetables and potatoes, sliced as a topping for pasta, noodles or salad or in sandwiches.

For a plethora of tasty, slightly healthier sauces to go with your schnitzel visit the following website….  I would recommend the Jaeger sauce (creamy mushroom sauce) – to make it lower in fat and calories use reduced fat cream, sour cream of crème fraiche instead of full fat and only have enough to give your schnitzel the moisture and flavour it needs to jazz it up a bit!

Sauce Recipes to go with your Chicken Schnitzel

 

INGREDIENTS

Great as a salad topping for lunch or tea

Great as a salad topping for lunch or tea

 4 chicken fillets (80g each) – I used thighs but breasts would probably work just as well if not better

50g breadcrumbs, white, brown or mixed. If making these yourself use stale bread.

2 eggs, beaten

1 tbsp. fresh parsley, finely chopped

1 clove garlic, minced

Salt and freshly ground black pepper

2 tbsp. vegetable oil (if frying) or some for greasing a baking tray

INSTRUCTIONS

  • Carefully trim as much fat from the chicken as possible. With a meat mallet or rolling pin bash the chicken until it is an even ¼ inch thick all over.
  • Maria's fave!

    Maria’s fave!

    If using real bread to make your breadcrumbs, grind the bread as fine as possible in whatever gadget you are using to make them (blender, etc.). I used a coffee grinder which does the job just fine.

  • Beat the 2 eggs in a bowl. Add the chopped parsley, minced garlic, a pinch of salt and plenty of fresh ground pepper.
  • On a counter-top, line up a baking tray (big enough to fit in your fridge), next to your bowl of breadcrumbs, next to your bowl of egg mixture.
  • Dip each chicken fillet into the egg mixture to cover it thoroughly, then lay it straight into the breadcrumbs on both sides and make sure that the fillet is coated.  Lay each fillet flat on the baking tray.  Once all fillets are coated put the baking tray into the fridge until ready to cook.
  • To cook the schnitzels: Preheat the oven to 190-200C. Grease a baking tray with vegetable oil. Cook the schnitzels in the pre-heated oven for 20 minutes (10 minutes each side) or until the chicken is white inside (this will depend how thin you managed to pound it).
  • Alternatively, you could fry the schnitzels. Use a large non-stick frying pan over a medium heat. Cook 2 schnitzels at a time. Add 1 tbsp. of vegetable oil per 2 schnitzels. Wait until the oil is hot and then lay the schnitzels carefully in the pan. Cook for approximately 3 minutes on each side – you can press down on the schnitzels as you cook them to spread the heat evenly through all parts of the meat. If you want you can cook in half oil and half butter – this adds extra flavour but also more saturated fat, of course.

 

NUTRITIONAL INFORMATION

Per Schnitzel (oven-baked)

Energy                            195 kcal / 816 kJ (if fried, 220 kcal / 921 kJ)

Carbohydrate              5.3g

Fat                                   11.2g (if fried, 13.7g)

Protein                         23.5g

Total sugar                  0.4g

Saturates                     2.3g (if fried,2.6g)

Fibre                             0.6g

Salt                               1.1g

 

 


Serves 4

Winter root vegetables - packed full of fibre and vitamins

Winter root vegetables – packed full of fibre and vitamins

Well, I don’t know about you but I had seriously (maybe a little on purpose because I loves ‘em!) overbought on the brussel sprouts and parsnips this Christmas. This recipe is a fab way to use up your leftovers by putting them into an awesome hearty Wintery warming stew which is jam-packed with fibre, vitamins and flavour and is a perfect lunch or evening meal that is low in fat (especially if you make the vegetarian version using Quorn sossies) and really filling and therefore useful if you are on a post-Christmas/New Year weight loss programme. The sausages add some lovely meaty taste and protein and, as if the veggies didn’t fill you up enough, the pearl barley provides the carbohydrate element which will help you to feel fuller for longer post-scoff! Tasty enough to eat twice a day, if you ask me!!!

INGREDIENTS

4 medium-sized good quality (at least 70% meat) pork sausages (200g)

 – use the extra special Chef’s Selection Quorn sausages for a lower saturated fat or vegetarian version

1 tbsp. olive or vegetable oil (10g)

1 clove garlic, chopped fine

1 large onion, peeled and chopped (150g)

2-3 large carrots, peeled and chopped (230g)

250g brussel sprouts, ends and brown leaves trimmed, sliced (you could use cabbage instead)

2-3 medium parsnips, peeled and chopped (300g)

125g pearl barley or scotch broth mix

1.2 litre vegetable or chicken stock (made with 1 x 10g stock cube)

Ground black pepper

A handful fresh parsley, chopped

 

Scotch broth mix - full of fibre and starchy carbohydrate so makes a stew filling and helps with weight loss

Scotch broth mix – full of fibre and starchy carbohydrate so makes a stew filling and helps with weight loss

INSTRUCTIONS

  • Grill or ovenbake the sausages until brown and cooked through, allowing as much fat as possible to run off.  Set aside and leave to cool.
  • Heat the oil in a large saucepan over a medium heat. Add the garlic and onion and fry for approximately 5 minutes.
  • Add the carrot, sprouts and parsnips and fry for 8-10 minutes or until softened and browned slightly.
  • Add the pearl barley or scotch broth mix and the stock.
  • Bring to the boil and then reduce the heat, cover and simmer for 20-30 minutes or until the vegetables and pearl barley/scotch broth mix are softened. Keep the vegetables on this side of over-cooked though!
  • Slice the cooked, cooled sausages and add to the stew with the chopped parsley and black pepper to taste.  Stir well and serve piping hot.

 

NUTRITIONAL INFORMATION

Per Batch (70% pork sausages / Chef’s Selection Quorn sausages)

Energy                  1250 kcal (5230 kJ) / 1164 kcal (4870 kJ)

Carbohydrate    126.7g / 138.7g

Total sugars        56.1g / 53.5g

Fat                          60.5g / 43.2g

Saturates             17.4g / 4.8g

Protein                 44.8g / 48.4g

Fibre                      41.4g / 45.4g

Salt                         6.1g / 8.9g

 

Per Serving –  (70% pork sausages / Chef’s Selection Quorn sausages)

(Serves 4)

Energy                  313 kcal (1308 kJ) / 291 kcal (1218 kJ)

Carbohydrate    31.7g / 34.7g

Total sugars        14.0g / 13.4g

Fat                          15.1g / 10.8g

Saturates             4.4g / 1.2g

Protein                 11.2g / 12.1g

Fibre                      10.4g / 11.4g

Salt                         1.5g / 2.2g

 

SERVING SUGGESTIONSsausages

Try with:

A slice of seeded bread = 120 kcal (502 kJ)

A crusty roll = 130 kcal (544 kJ)

 Instead of sausages you could use shredded turkey or chicken meat, pork or beef to really help you  use up those festive leftovers!

 


Serves 4

Delicious, crunchy and packed with fibre, protein, iron and folate.

Delicious, crunchy and packed with fibre, protein, iron and folate.

With the weather starting to turn warmer, even if only sporadically and for 2-3 days out of every month in the UK, this weekend was so beautiful that it just wasn’t soupy weather!  I decided to make a nice salad instead – my staple lunch during the summer months being a plate of different mixed salads like those you might see in a health food/wholefood cafe.

You can use green or brown lentils in this salad and these types are especially good in salads and casseroles because they hold their shape well after cooking (yellow and red lentils or split peas have a tendency to go mushy making them better in soups and dahls). They also lend it a really nice crunchy texture and nutty flavour which goes beautifully with the crunchy fresh veggies and parsley.

 

I would eat this salad as a meal on its own, maybe with a tbsp. of low fat hummus, lettuce, cucumber, cherry tomatoes and ½ pitta bread. I have eaten it on the side of a main meal such as baked fish or chicken, lasagne, moussaka or as part of a salad plate with other salads in which case I would have 1-2 tbsps. of salad rather than a large plateful. I have included the nutritional information for the whole recipe here so that you can make your own calculations if you decide to portion the salad differently; e.g. if you were to eat it on the side of a main meal rather than as a salad meal in its own right.Lentils are high in fibre, protein and a multitude of vitamins and minerals including iron, folate and calcium. They are low in fat and, because of the high fibre and protein contents, they can really help your stomach to feel fuller for longer making them a great addition to a lunch time meal as this can curb those afternoon snack cravings.

Normally you would find lentils dried and sold in bags ready for cooking although some supermarkets and specialist food stores such as south Asian supermarkets sell them already cooked in cans. I have used dried lentils so I needed to cook them – if you used canned lentils just miss out the first step and be aware that the canning process probably added extra salt to the overall nutritional content as a preservative.

Ingredients
200g dried green lentils or 2 cans cooked, drained green lentils (480g)
1 red pepper, chopped
1 green pepper, chopped
1 red onion, chopped (or equivalent amount of chopped spring onions)
1 garlic clove, finely diced
2 tbsp. fresh parsley, chopped

1 tbsp. olive oil
1.5 tbsp. white wine or cider vinegar
1 tsp. runny honey
2 tsp. lemon juice
Some grated lemon zest (optional)
Ground black pepper

Instructions
1.  Place the lentils in a saucepan with 3 times the amount of cold water as lentils. Bring the water to a boil then reduce the heat and boil gently for 35 – 45 minutes, or until the lentils are soft but retain a bit of crunch. Remove from heat, drain off the water and allow to cool for later.

2.  Finely chop the vegetables and parsley – these will stay raw so small is better unless you particularly like to eat large chunks of raw onion! Mix these together in a big bowl.

3.  In a small bowl, mix together the oil, vinegar, honey, lemon juice, lemon zest (if using) and black pepper. Make sure the honey is well blended with the rest of the ingredients.

4.  Pour the dressing over the vegetables and add the cooked lentils once they have cooled sufficiently.

5.  Stir everything together and put the salad in the fridge for an hour or two to allow the dressing to infuse the vegetables with flavour.

NUTRITIONAL INFORMATION
per whole recipe

Energy        870 kcal / 3645 kJ
Carbohydrate    132.4g
Fat            15.4g
Protein        54.4g
Total sugar    31.7g
Saturates        3.4g
Fibre            26.0g
Salt            0.1g (check canned lentils for added salt)

NUTRITIONAL INFORMATION
per serving (if serving 4)

Energy        220 kcal / 911 kJ
Carbohydrate    33.1g
Fat            3.9g
Protein        13.6g
Total sugar    7.9g
Saturates        0.9g
Fibre            6.5g
Salt            Trace (check canned lentils for added salt)